Eggplant is perhaps one of the most favorite vegetables in the cuisine of many countries around the world. In our country they love it very much and every housewife has her own signature recipe. IN eastern countries Pilaf made from this vegetable is popular. There are many in Korea spicy dishes from eggplants, which, by the way, are no less loved by us. So what did this vegetable deserve worldwide love for?
The obvious benefits of eggplant
The love for this vegetable is not accidental. In addition to excellent taste qualities, little blue ones (as they are popularly called) have one more unique property- you can cook incredibly large quantities from them variety of dishes. Even using eggplants as the main product, you will be able to avoid repeating food for a long time. culinary masterpieces. Dietary ones will not only bring a lot of pleasure from eating food, but will also help improve the health of the body. Because this vegetable is incredibly useful. Yogis list eggplants among their top ten foods that should be eaten at least once a week. This vegetable contains a large amount of potassium, which is necessary for normal heart function. Even blue ones should be included in the diet of people suffering from blood diseases, since the optimal ratio of iron, copper, and manganese salts stimulate the formation of new blood cells. For obese people, dietary eggplant dishes must be present in the diet. Firstly, the “little blue ones” have a mild diuretic property, secondly, they normalize metabolism, and thirdly, they are low in calories. This article presents some dietary eggplant dishes that you can prepare for your loved ones. But before that, I would like to emphasize one more advantage of this vegetable - its affordable price.
Diet dishes eggplant: recipes
As noted above, a great variety of dishes can be prepared from this vegetable. Here are some of them.
Baked eggplant salad
Take four medium eggplants. Peel the skin and cut into longitudinal strips the thickness of a finger. Then steam them using a double boiler or a special grill. As soon as you see that the vegetable has changed color (becomes a little darker), it means it is ready. Next step: finely chop green onions and mix with the blue ones. While the eggplants are cooling, prepare the sauce: take the juice from half a lemon, squeeze a couple of cloves of garlic into it, add three tablespoons of soy sauce and vegetable oil. There is no need to add salt to the salad. Because there is salt in soy sauce. Mix everything thoroughly and leave until completely cool. Delicious!
With tomato and cheese
Dietary eggplant dishes are very popular among people who adhere to the principles of healthy eating. Try cooking vegetables using this recipe. Cut the blue ones into large circles, place them on a baking sheet and sprinkle them with vegetable oil. Also cut the tomato into slices - place on top of the eggplants and add salt. Place the vegetables in the preheated oven. Meanwhile, grind the garlic cloves with parsley and cilantro and grate coarse grater hard cheese. When the eggplants are almost ready, place the greens with garlic on top and sprinkle with grated cheese. Leave in the oven for another five minutes.
Gravy
As you have already seen, dietary eggplant dishes are extremely simple to prepare. If you love pasta, then prepare eggplant sauce for it. Cut the “blue ones” into small cubes, sprinkle with salt and leave for a couple of hours. When they release juice, squeeze them out - this will remove the bitterness. Chop one large onion. Peel a few carrots and also cut into small cubes. Pour a little vegetable oil into a frying pan and lightly fry the vegetables. Then grate a couple of pink tomatoes and add the resulting pulp to the vegetables. Simmer for another five minutes, add hot water(about 200 ml) and cook over low heat until cooked. Spoon the sauce over the pasta. Be sure to make these delicious eggplant recipes that will surely occupy the first pages of your cookbook.
If you are interested in the question of where to start losing weight, then the answer is clear: by giving up harmful high-calorie foods and switching to proper healthy foods. Those who decide to improve and rejuvenate their body, to become more energetic and healthier will receive the same advice. During the vegetable season, this is very simple and pleasant to do. There are a large number of recipes for weight loss using vegetables, among which everyone loves eggplant. This low calorie product is very valuable for anyone who leads a healthy lifestyle, wants to lose weight, but at the same time eat tasty food.
A large amount of fiber, pectin and microelements contribute to the fact that this vegetable was included in the diet. Many people are mistaken that eggplants make fatty dishes and therefore deny themselves the pleasure of eating them. The main thing is to prepare them correctly, avoiding large amounts of oil, and then dietary eggplant recipes will beneficially diversify your diet, make life bright and contribute to an easy transition to proper nutrition. To get started delicious weight loss using eggplants, we suggest you stock up the best recipes, tested by many.
Eggplant-nut caviar
Low calorie, very tasty and unusual dish, which will allow you to look at eggplant caviar in a completely new way.
Components:
- eggplants – 2 pcs.
- red onion – 1 pc.
- tomatoes – 2 pcs.
- walnuts or hazelnuts – 10 g
- pepper - to taste
- salt - a pinch
- vegetable oil – 2 ml
- garlic – 1 clove
Cut the eggplants and onions into cubes, lightly spray with oil and bake in the oven for 15-20 minutes. Then we rub them through a sieve, blanch the tomatoes in boiling water and puree, mix the vegetables with grated nuts and crushed garlic, season with pepper and a minimum amount of salt. Use as a spread on bread.
Eggplants with cheese in a pot
With this recipe you will get very juicy and delicate dish, which looks extremely appetizing and tasty.
Take:
- eggplants – 1 kg
- natural yogurt – 100 ml
- onion – 1 pc.
- dill – 15 g
- hard low-fat cheese – 100 g
Cut the eggplants soaked in salted water into cubes, put them in pots along with half rings or onion cubes, add a little yogurt, cover with lids and bake for about 40 minutes. Then sprinkle with grated cheese and cook for a few more minutes, serve, garnished with dill.
Diet salad with eggplant and avocado
Everyone knows positive properties And extraordinary taste main ingredients of the salad, so we can safely suggest that it is very tasty, dietary and healthy.
Required Products:
- eggplants – 2 pcs.
- avocado – 1 pc.
- tomato – 1 pc.
- cilantro and parsley – 5 g each
- olive oil – 2 teaspoons
- lemon juice – 5 ml
We bake the eggplants in the oven, after 15 minutes we take them out and cut them into strips. Mix avocado and tomato with cubes, sprinkle with chopped cilantro and parsley, sprinkle with oil and lemon juice.
Dietary eggplant pate
Ingredients:
- eggplants – 2 pcs.
- boiled eggs – 3 pcs.
- onion – red or white
- pepper and salt - to taste
Bake the whole eggplant in the oven, remove the pulp and place it in a blender bowl along with the eggs. Chop the onion and lightly sauté large quantities oil, add to the main ingredients, salt, pepper and process until tender homogeneous consistency, which is very tasty to spread on diet toast and bread.
Beef and eggplant soup
A very hearty and tasty spicy eggplant soup will make you fall in love with first courses and vegetables.
Have to take:
- beef – 150 g
- eggplant – 1 pc.
- carrots – 1 pc.
- onion – 0.5 pcs.
- tomato – 1 pc.
- chili pepper – 2 g
- thyme – 2 sprigs
- bell pepper – 1 pc.
- parsley – 5 g
- bay leaf – 1 pc.
- peppercorns – 3 pcs.
Boil a lean piece of beef, be sure to drain the broth and fill it with clean water, bring to a boil. Add finely chopped carrots, onions and peppers, season with pepper and bay leaf. After 10 minutes, add the chopped eggplant and tomato, cook for 5 minutes, sprinkle with chopped chili pepper, chopped parsley and boil everything together for another 2 minutes.
Spicy eggplants in the oven
Perhaps everyone knows the spicy and savory snack “Ogonyok”, but it cannot be called healthy, since the vegetables are fried in a large amount of oil. This recipe involves baking eggplants in the oven, so it’s surprising tasty dish can safely be classified as dietary.
Components:
- eggplants – 2 pcs.
- garlic – 6 cloves
- chili pepper – 1 pc.
- red bell pepper – 1 pc.
- vegetable oil – 1 tbsp. spoon
- vinegar - 1 tbsp. spoon
Cut the eggplants into slices, place them on a baking sheet and bake them in the oven until done. Meanwhile, make the dressing: grind garlic, chili, pepper and vinegar with oil in a blender. Place the aromatic mixture on top of each baked piece of eggplant and marinate in the refrigerator for a day.
Appetizing eggplant rolls
Such a beautiful and tasty dish can be safely served on festive table. Everyone who is losing weight will appreciate it.
Ingredients:
- eggplants – 2 pcs.
- feta cheese or Adyghe cheese – 150 g
- garlic – 3 cloves
- tomato – 1 pc.
- basil and cilantro – 5 g each
Cut the eggplants into thin slices, mix the grated cheese with chopped garlic, cilantro and basil. Lubricate each slice with this mixture, put a small piece of tomato on top and wrap it in rolls. Bake them in the oven for about 5-7 minutes. Decorate with fresh herbs.
Diet salad of eggplant and apples
If you are looking for interesting recipes for weight loss, then this one is just a godsend. Nourishing, tasty and very original.
Have to take:
- eggplants – 2 pcs.
- red onion – 1 pc.
- apple – 1 pc.
- boiled green peas – 3 table. spoons
- garlic – 3 cloves
- mustard beans - 1 table. spoon
- lemon juice – 5 ml
- low-fat sour cream – 2-3 tbsp. spoons
Simmer the eggplants in a slow cooker or cauldron for 10 minutes, add the grated apple, peas and red onion cut into thin rings. Season the diet salad with sauce: sour cream mixed with mustard, lemon juice and crushed garlic.
Spicy Chinese eggplant salad
- eggplants – 2 pcs.
- boiled chicken breast– 0.5 pcs.
- shallots – 1 pc.
- liquid honey – 1 teaspoon. spoon
- ginger – 2 cm
- soy sauce – 1 teaspoon
- grape vinegar – 5 ml
Steam or bake the eggplants, cut them into cubes or cubes, add thin slices of chicken. Heat grated ginger and chopped shallots in a frying pan, add soy sauce, honey and grape vinegar, we get a very unusual dressing, which we pour over our spicy salad.
Spicy eggplant with chicken
This dish has Armenian roots and is liked by everyone due to its unusual spicy taste.
Components:
- chicken – 0.5 pcs.
- onions – 3 pcs.
- eggplants – 5 pcs.
- olive oil – 1 tbsp. spoon
- cilantro, basil – 10 g each
- spices for chicken - tbsp. spoon
- oil – 1 teaspoon. spoon
- saffron – 2 g
- ayran – 100 ml
Rub the chicken with spices, bake on a wire rack until cooked, then cut into portions. Lightly fry the onion minimum quantity butter, cut the eggplants into cubes, put the vegetables in the oven, put the chicken on top, sprinkle with saffron and other spices, pour in ayran, put in the oven for half an hour.
Dietary eggplant recipes are hearty, bright, appetizing and very tasty dishes that will not only help you lose weight excess weight, but also get real pleasure from food. Cook according to the suggested recipes, and go to healthy eating will be simple and enjoyable.
Eggplant is a vitamin (C, B1, B2, B5, PP) and very low-calorie vegetable. In 100 g fresh eggplant contains only 24 kcal. And, thanks to the pectin that is included in its composition, it helps fight overweight. This polysaccharide prevents cholesterol from being absorbed and cleanses the body of toxic deposits. In PP, eggplant is an indispensable product. We offer you recipes with which you can prepare the most delicious eggplant dish in the oven or in a frying pan.
Eggplant baked with tomatoes and mushrooms
Ingredients:
- eggplant (large) – 1 pc.
- tomatoes – 2 pcs.
- mushrooms (cooked, any variety) – 200 g
- cheese (low calorie) – 100 g
- sour cream (10%) – 3 tbsp. l.
- garlic – 2 cloves
- spices
How to cook?
- Wash the eggplants, peel them, then cut them into rings about 1 cm thick, add salt and set aside for 30 minutes.
- Meanwhile, cut the tomatoes and pre-cooked mushrooms into rings. Grind the cheese on a fine grater.
- Mix sour cream with finely chopped garlic.
- Rinse the eggplants in cold water and place in a baking dish. Place tomatoes on top of them, and then mushrooms, 1 teaspoon of sour cream and grated cheese.
- Bake a delicious eggplant dish in the oven for 30-35 minutes at 180 degrees.
Serve the eggplants, garnished with fresh herbs.
Delicious eggplant dish in the oven for lunch
Ingredients:
- eggplants – 400 g
- minced chicken – 400 g
- tomatoes – 400 g
- tomato paste ( homemade) – 1 tbsp. l.
- garlic – 3-4 cloves
How to cook?
- Cut the eggplants into slices and soak them in salted water for 30 minutes.
- Meanwhile, fry the onion with minced chicken in a frying pan without oil. When the ingredients have simmered, add them tomato paste, garlic and spices.
- Place in a saucepan in layers: eggplant, minced meat, tomatoes. Sprinkle the last layer with cheese and place in the oven.
- Bake it for 30 minutes at 180 degrees. Check the eggplants for doneness with a fork; they should become soft.
Eggplant stuffed with ground beef and egg
Ingredients:
- eggplant – 1 pc.
- lean minced beef – 200 g
- tomatoes – 2 pcs.
- eggs – 2 pcs.
- onion – 1 pc.
- garlic – 2 cloves
- olive oil – 1 tbsp. l.
How to cook?
- Wash the eggplants and cut them lengthwise into two parts, brush each half olive oil and place in the oven for 20 minutes. Bake for 20 minutes until done.
- Meanwhile, fry finely chopped garlic, tomatoes and minced meat in a frying pan without oil.
- Take out the baked vegetables, fill them with filling, and break an egg next to them.
- Place the eggplants in an oven preheated to 180 degrees for 15 minutes.
Eggplant rolls
Ingredients:
- eggplant – 1 pc.
- cottage cheese (2%) – 100 g
- natural yogurt – 100 ml
- greenery
- pepper
How to cook?
- Wash the eggplant and cut into thin slices.
- Fry the plates in a frying pan without oil or cook on the grill.
- Brush each strip of eggplant with yogurt, then spread the mixture of cottage cheese with herbs and spices on it.
- Gently twist the eggplant to form a roll.
Serve the dish immediately.
Stuffed eggplant for dinner
Ingredients:
- eggplant – 2 pcs.
- chicken fillet- 2 pcs. (230-250 g)
- tomato – 1 pc.
- onion – ½ pc.
- natural yogurt – 3 tbsp. l.
- cheese (low-calorie) – 25-30 g
- greenery
- spices
How to cook?
- Wash the eggplant, poke holes in it with a fork and place in the oven for 20-25 minutes. Bake the vegetable at 180 degrees.
- Meanwhile, fry the chicken fillet in a frying pan without oil.
- Make the eggplant filling: finely chop the fried chicken fillet, tomato, onion and herbs. Mix all ingredients, adding spices and yogurt.
- Cut the cooled vegetable lengthwise and use a fork to gently mash the pulp. Then stuff and decorate with grated cheese.
- Bake a delicious eggplant dish in the oven for 25 minutes at 180 degrees.
Lazy eggplants
Ingredients:
- eggplant – 1 pc.
- tomatoes – 2-3 pcs.
- low-calorie cottage cheese
- natural yogurt (sour cream)
- parsley
How to cook?
- Wash the eggplant, cut it into rings, add salt and place in a frying pan without oil.
- Meanwhile, cut the tomatoes into rings and mix the cottage cheese with natural yoghurt, spices and finely chopped parsley.
- Once the eggplant rings have cooled, assemble the appetizer. Place a tomato slice on each eggplant ring, followed by the curd and yogurt mixture.
Before serving, garnish the dietary dish with fresh parsley or any other herbs.
Eggplant with chicken, tomatoes and peppers
Ingredients:
- eggplant – 2 pcs.
- tomatoes – 2 pcs.
- chicken fillet – 2 pcs.
- red bell pepper – 1 pc.
- hard cheese (any non-calorie cheese) – 50-100 g
- dill
- spices
How to cook?
- Wash the eggplants, do not remove the tail. Next, cut each of them into plates without cutting to the end.
- Cut the fillet into thin slices, the pepper into half rings, and the tomato into rings.
- Finely chop the dill and grate the cheese. Then mix these ingredients.
- Fill each eggplant with the prepared ingredients in any order, placing them between the plates. Don't forget to add some salt and pepper to the chicken.
- Place the eggplants on a foil-lined baking sheet, sprinkling the cheese and dill mixture on top of each vegetable. Bake the dish at 180 degrees for about 30 minutes.
When preparing eggplant dishes, do not use overripe fruits. They contain the alkaloid solanine, a toxic substance that contributes to diarrhea and intestinal colic.
Save our selection to prepare the most delicious eggplant dish in the oven or in a frying pan. By the way, more recipes dietary nutrition can be found . Dishes prepared according to our recipes are healthy and low-calorie.
Cook with love, eat with pleasure!
Prepared by Tatiana Krysyuk
Oven-baked eggplants are ideal for dietary nutrition. In many recipes, it is recommended to fry the blue ones, but when fried, these vegetables behave like a sponge and quickly absorb fat. Therefore, most people who watch their figure try to give up foods with fried eggplants. However, by slightly editing your favorite recipe, replacing fried vegetables with baked ones, you make it suitable for any diet.
The current baked eggplant recipe describes the basic principle of cooking this vegetable in the oven.
Baked blueberries can be used instead of fried ones in all dishes. An excellent example of this is a dish adapted for weight loss. On our website you can also find dietary recipe moreover. Well, today we will prepare one of the simple vegetable dishes - dietary eggplant with yogurt sauce.
Eggplants with garlic in yogurt sauce can serve as an independent snack or as a side dish for meat. They will perfectly complement dietary dishes cooked on skewers.
