Vegetable stew with eggplant and zucchini in the oven. Diet stew of zucchini

Is it possible to eat right, while remaining not only in shape, but also full and satisfied - many believe that this is hardly possible. This pessimistic view is easily challenged if your menu includes meat and vegetable dishes, such as diet vegetable stew with chicken. Such a dish perfectly saturates, but at the same time it will help maintain health, a chic figure and will not take much time.

The benefits of vegetable stew with chicken for the body

What is the essence of proper and healthy nutrition for weight loss and keeping fit is a question that haunts many. Most of us think that healthy eating- this is dry buckwheat and boiled meat, nasty low-fat yogurt, skim cheese, oatmeal on the water, a complete ban on many products that we use in everyday life.

But still, it’s worth expanding your views, because today you can find a lot of recipes from healthy products, the combination of which will not harm either your figure or health, but will only bring benefits. Protein and fiber - that's what will help us keep ourselves in shape! So is this perfect combination for dinner.

Watery cucumber and dry breast? No, we offer you an option delicious dinner or lunch that won't leave extra inches on your waist.

Diet recipe for vegetable stew with chicken

Ingredients

• - 300 g + -
• Frozen broccoli florets- 100 g + -
• - 100 g + -
• - 100 g + -
• - 50 g + -
• - 50 g + -
• - 50 g + -
• Fresh greens - a bunch + -
• - pinch + -
• Turmeric and nutmeg - taste + -

Cooking diet stew with chicken and vegetables

1. Wash, peel and finely chop the onion. We put it in a preheated, deep frying pan with a non-stick coating and put it on a quiet fire.
2. Scald the tomato, remove the skin, finely chop and add to the onion.
3. Carrot cut into thin circles.
4. We clean the zucchini, cut into small cubes.
5. Frozen vegetables are thoroughly washed, cut into small pieces. We put the vegetables in the pan.
6. We wash the fillet, cut into small cubes, add to vegetable mix. Salt, pepper, add nutmeg and turmeric, a little water, cover with a lid and leave to simmer for 30 minutes.
7. We lay out on plates, sprinkle the finished dish with fresh herbs.

If, in addition to tasting this dish, you also drink a cup of green tea with ginger and eat a small handful of nuts, such as almonds, you will get a full meal! It will have proteins - this is chicken, a small amount of carbohydrates and a large amount of fiber - these are vegetables, but healthy fats are nuts.

Diet vegetable stew with chicken drumsticks

Chicken drumstick is the second dietary part of the chicken after the breast. When you get bored chicken fillet you can safely replace it with a shin.

Ingredients

• Chicken drumsticks - 4 pcs.;
• Onion- 1 PC.;
• Garlic - 1 clove;
• Eggplant - 1 pc.;
• Zucchini - 1 pc.;
• Carrots - 1 pc.;
• Tomato - 1 pc.;
• frozen green beans- 100 g;
• Sweet pepper - 1 pc.;
• Fresh greens - a small bunch;
• Salt, pepper, turmeric, paprika to taste.

How to make vegetable stew at home

1. Cut the eggplant in half rings, put it on a plate, sprinkle with salt, leave for 20 minutes, then rinse under running water to remove the bitterness.
2. Wash, peel and finely chop the onion and garlic.
3. Scald the tomato with boiling water, remove the skin and chop finely.
4. We clean the zucchini and carrots, cut into half rings.
5. We clean the pepper and cut into strips.
6. Thoroughly wash the green beans and cut into small pieces.
7. We put the vegetables in a multicooker bowl, or in a deep frying pan with a non-stick coating.
8. Thoroughly wash the shins, remove the skin and add to the vegetables.
9. Salt and season with spices to taste, add water and simmer for 40 minutes.
10. Decorate with fresh herbs.

This dish is very easy to prepare, especially if cooked in a slow cooker, and is very useful for those who are on a diet. Eggplant in combination with vegetables and chicken resemble mushrooms in taste, which gives a little piquancy to a dish that not only you, but also your household will love.

In order to throw excess weight, correct the figure or restore health, people resort to weight loss programs - diets. A variety of species allows you to choose the best option for each person that meets the goal. A dish called vegetable stew with a diet is great way without violating dietary restrictions, diversify the menu, make it as nutritious and tasty as possible.

What is a dish

Vegetable stew, which can be used during, is prepared from the following set of ingredients:

Zucchini;
White cabbage;
eggplant;
Bell pepper;
Garlic;
Spices (allowed by the chosen weight loss program);
Green beans);
Broccoli;
Green peas (fresh or canned);
Tomatoes;
Onion.

Each person chooses the amount of ingredients individually, since some diets put restrictions on calories or a certain product. Cooked stew will retain useful fiber for the body, which contributes to the proper functioning of the gastrointestinal tract, vitamins, which are especially necessary for the body during this period. The pleasant and rich taste of the dish will improve overall well-being, which will make it easy to cope with the emotional problems that often arise while on a diet.

Rules for making stew

The dish is prefabricated - it consists of several components. Several methods have been developed for its preparation, so a person can choose the best option for himself that meets the requirements and characteristics of the selected type of diet. Ingredients available can be changed according to what products are allowed to be consumed.

An important feature of dietary stew is that the dish should be prepared with the minimum amount oil (or without it at all), vegetables are not fried, it is best to choose a stewing process for this purpose. In order to minimize the amount of calories in ready dish several rules should be taken into account:

• For cooking, vegetables with little or no starch are used;
• Do not use sweet root vegetables or add a small amount of them;
• Cabbage (any variety) should be the main ingredient in the dish.

In addition, important principles such as the refusal to roast, the minimum amount of "harmful" in diet food ingredients such as starch or salt. The use of potatoes or carrots is allowed in minimal quantities.

A large number of those allowed for use during the diet have a "negative" calorie content - cooking food requires more energy than it can give a person. At the same time, the feeling of hunger will not torment him, since fiber is present in the stew. Spices, in turn, increase metabolism, which contributes to the rapid elimination of fat and excess weight.

It is important to prepare the dish correctly - do not overcook the ingredients during their heat treatment, because useful material will disappear and the body will not receive them. You should avoid frying foods - during this method of processing vegetables is completely excluded. IN last resort, it is allowed to sauté the onion a little using olive oil.

The principle of laying vegetables also belongs to the peculiarities of preparing vegetable dietary stew - first those that take longer to reach readiness, for example, eggplant, cabbage and green beans, go first. Then peas, tomatoes and onions. As a dressing, you can use spices and sour cream, sometimes yogurt without additives is used.

Recipe for cooking diet vegetable stew

A proven recipe that is suitable for everyday use is prepared on the basis of zucchini and eggplant.

Required:

Medium-sized zucchini (you can also use zucchini) - 1 pc;
Eggplant - 1 pc;
Sweet pepper - 2 pcs;
Beans (green beans) - 50g;
Broccoli or cauliflower -320g;
Green peas (canned or frozen) - 180g;
Tomatoes - 4 pcs;
Spices - to taste;
Onion - 1 pc;
Fresh garlic - 2-4 cloves

The cooking steps are also very simple:

Wash and peel vegetables (except tomatoes);

Remove seeds from zucchini and eggplant, cut into thin slices or slices;

Bake eggplant in the oven with a minimum amount olive oil(20 minutes at 160 degrees);

Broccoli (cauliflower) divided into inflorescences;

Finely chop the onion and pepper;

Boil green beans for 5-7 minutes;

Add all other vegetables to it, except eggplant and tomato and simmer for 10 minutes;

Cut the baked eggplant into small pieces;

Chop the tomatoes (you can pre-blanch to remove the skin);

Add to the rest of the ingredients and mix;

Add spices to a container with stew, salt a little, mix;

Leave on medium heat for another 6-7 minutes;

Peel the garlic and chop;

Add to the container with the rest of the vegetables, mix;

Turn off the heat and leave the dish to infuse for 20-25 minutes.

The secret of rich taste is the addition of garlic at the very end of cooking.

Thus, vegetable stew with dietary nutrition is a healthy and tasty dish that saturates the body, allows it to receive all the necessary nutrients, vitamins and energy. At the same time, the general tendency to reduce weight and volume is not disturbed, and there is no feeling of hunger for a long time.

• Diet stew with Chiken

- Medium carrot - 1 pc.
- Chicken breast (or fillet) - 200 g.
- Potatoes (medium size) - 5 pcs.
- Tomatoes - 4 pcs.
- Bulb - 1 pc.
- Salt, pepper to taste.

Pieces chicken meat boil until cooked. Cut vegetables into proportional pieces. Mix the fillet and vegetables in a saucepan and begin to simmer over low heat for 25 minutes. Tomatoes are often replaced with tomato paste.
For variety, you can cook other variations of this dish. With vegetables familiar to stews such as: potatoes, zucchini and eggplant, they also cook green beans or ordinary beans, bell pepper sweet, cauliflower. Below are delicious recipes diet vegetable stew.

• vegetableoye stew with potatoes

- Potatoes - 500 g.
- Carrot - 1 pc.
- Cabbage - 700 g.
- Onion - 1 pc.
- Yoghurt (fat-free) - 3 tbsp. l.

Shred the cabbage and grate the carrots coarse grater. Peel potatoes and cut into cubes. Vegetables and cook in a double boiler or slow cooker. Finely chop the onion and fry it briefly in olive oil. We combine potatoes, carrots, onions and cabbage, season with yogurt and send the vegetable mass to a baking dish. Preheat the oven to 180 C and bring the stew to readiness for another 20 minutes.

• Cauliflower ragout

- Carrots (small) - 2 pcs.
— Cauliflower- 1 head
- Onion - 1 pc.
- Green frozen peas - 120 g.
- Salt - a pinch

We disassemble the cabbage into inflorescences and scald them with boiling water. Fry the onion in olive oil. Grate the carrots on a coarse grater. Don't forget to defrost the peas first. Put all the vegetables in a saucepan, add boiled water(approximately one glass) and simmer for 15 minutes.

• Eggplant ragout

- Eggplant - 1 kg
- Tomato (or tomato paste) - 300 g.
- Garlic - 2 heads
- Red (or white) onions - 1-2 pcs.
- Spices, salt to taste.

Soak eggplant in water (slightly salted) to eliminate bitterness, thirty minutes before cooking. Cut blue and other vegetables into medium-sized cubes, pour into a saucepan or stewpan. You can replace eggplant with zucchini or use vegetables in equal number. If using tomatoes, then put them in boiling water to make it easier to remove the skin. Add some water and simmer the stew for about 20 minutes. Before serving, you can season the dish with low-fat yogurt.

Such best recipes dietary stew will help preserve not only thin waist, but also improve well-being, fill the body with a charge of energy.

A wonderful summer dish to keep in shape. See others. All ingredients for summer vegetable stew are low-calorie, except vegetable oil. But for such a number of vegetables 1 tbsp. vegetable - just a drop in the ocean. In addition, vegetable oil improves bowel function. 100 g of ready-made vegetable stew contains only 69 kcal. It is better to cook stew in a cauldron. If it is not there, then enamel saucepan.

Ingredients:

• 1 small (500 g) - 140 kcal (28 kcal per 100 g);
• 2 large (700g) - 189 kcal (27 kcal per 100 g);
• 1 medium (200 g) - 86 kcal (43 kcal per 100 g);
• 2 (300 g) - 69 kcal (23 kcal per 100 g);
• 1 (300 g) - 57 kcal (19 kcal per 100 g);
• a bunch of parsley (50 g) - 23 kcal (46 per 100 g);
• 2 cloves (20 g) - 21 kcal (106 per 100g);
• 1 tbsp vegetable oil for frying (12 g) - 108 kcal (899 per 100 g);
• 0.5 st. hot boiled water;
• salt, pepper to taste.

Vegetable stew recipe

Hello my wonderful readers. Today I propose to talk about the classics in nutrition. It is a vegetable diet for weight loss. I will describe the menu of this nutrition program in detail to you. But let's start our acquaintance with this unloading system by carefully studying its advantages and disadvantages.

There are many advantages to such an unloading power supply system. Here are some of them:

• low calorie foods that are present in the diet of losing weight;
• saturation of the body useful vitamins, organic acids, mineral compounds and other vital substances;
• contained in vegetables improves the digestion process and helps to cleanse the intestines;
• hearty diet;
• prevention of many diseases, etc.

However, there is always a fly in the ointment that will ruin a barrel of honey. And this tar is the disadvantages of a vegetable diet. One of the downsides is that some raw vegetables can cause flatulence. It also causes indigestion.

And if you sit on the same vegetables for a long time, the body will quickly get used to such a diet. After that, it will be difficult to return to a normal diet. Therefore, leaving the vegetable diet and entering cereals into the menu should be smooth. Otherwise, there will be problems with digestion.

Vegetable diet - reviews

You can judge by the reviews how effective this unloading power system is. And I will introduce you to some of them.

Nyusha: This is the coolest diet in the summer-autumn period. I cook all kinds of vegetable dishes. especially the stew of tomatoes, zucchini, bell peppers, onions and potatoes. I eat like this in the summer for 1-2 weeks, when my husband is on a business trip. During this time, I throw off up to 5 kilos)))

Lina : Not diet but torture. I thought I wouldn't survive. I really wanted to eat meat. with grief in half, I lasted a whole week. I lost almost 3 kilos during this time. But I will not sit on such a weight loss again. please, but a complete diet is not.

glad : I like that, so you can eat them in in large numbers. I sometimes do fasting days. They help keep the weight at a certain level. When I really want to eat, I cook meat or fish without salt.

Lucy : I arranged a vegetable weight loss for a month. During this period, a plumb line minus 7 kilos. True, I still worked out in the gym and arranged walks before going to bed. It’s really satisfying to sit on it - you don’t really want to eat. Only in addition to vegetables and fruits in my diet there was still sour milk.

Tanya : No ... I can’t eat vegetables alone. I also added boiled meat and fish to them. And so I sat for 2 weeks. There were no additional loads. But during this period, I easily lost 5 kg

The essence of the vegetable diet

In general, a vegetable diet is fast and effective. The name of this power system speaks for itself. For a certain period of time, you need to eat exclusively vegetables. Although there is another option. I described it in the article "".

But for weight loss, you need to choose the right products. Otherwise, you will not lose a kilo, but, on the contrary, will acquire them. You need to eat vegetables up to 1.5 kilos per day for 5-6 meals. You can sit on such a diet from a week to a crescent without harm to health. During this period, you can throw off up to 6 kg of excess weight.

This program does not require you to strictly follow the principles when eating. Vegetables can be subjected to heat treatment - bake, boil, stew. The main thing is to control the amount of fat used during cooking during this period. diet meals.

If you do vegetable salads, run them a small amount olive oil or lemon juice.

For variety in the diet, you can enter vegetable juices. Try to make it freshly squeezed fresh juices - they maximum content nutrients and vitamins. It is only important to remember that some juices have their own characteristics of consumption. For example, to understand carrot juice, you need to add a couple of drops of vegetable oil to it.

The best vegetables for weight loss

When losing weight the best option considered green leafy vegetables. These include spinach, asparagus, any variety, green bean, any greens, lettuce leaves. These vegetables are low in calories. They contain, fiber and. And these vegetables are rich in potassium, magnesium, beta-carotene and other substances.

These vegetables are incredibly useful, especially for diabetics. This is due to the low glycemic index and a high content of dietary fiber.

Other vegetables should also be included in the diet. It can be asparagus, tomatoes, bell peppers, pumpkin, cucumbers, etc. Only here it is worth paying special attention to the choice of products. Because there are exceptions to the "rule". These include high-calorie vegetables, which I have presented in the table below.

High-calorie vegetables should be eliminated from your diet. Their consumption can nullify all efforts to lose weight.

Vegetable diet - menu for the week

I have prepared for you a rough menu for the week. The menu of the first five days I painted in detail in the form of a tablet. So you definitely won't get confused.

This menu is scheduled for every day. If during this period you will be overcome by a strong feeling of hunger, you can arrange a small snack. For example, eat a salad or natural yogurt.

Also drink plenty of fluids during this period. Drink at least 1.5 liters of water per day. Fluid during a diet is very important.

Contraindications

This unloading feeding system is well tolerated. However, she also has contraindications. To those who suffer cholelithiasis or diseases of the gastrointestinal tract, it is better to refuse such weight loss. In addition, you should not get carried away with diets for pregnant and lactating women.

Variants of vegetable diets

There are many options vegetable diets. Here are some of them:

1. 1. Protein and vegetable. It lasts a decade - during this period you can throw off up to 5 kilos. Read the detailed menu in the article.
   2. Fruit and vegetable. The duration of weight loss is determined by the person who is losing weight (but not more than 3 weeks).
   3. Curd-vegetable. The duration of the diet is 7-10 days (you can lose up to 6 kg).
   4. Rybno-vegetable. This rigid nutrition system lasts about 2 weeks. The promised result is -6 kilos.
   5. liquid vegetable. You can’t sit on such a program for a long time - it is mainly used as a one-day unloading program. The main bet with such weight loss is on vegetable soups and decoctions, as well as fresh juices.
   6. Milk and vegetable. Designed for a week: promises a plumb line -4 kilos. See the menu in the article "".

1. Kurino-vegetable. A very simple nutrition system, which can be followed for up to a month.
2. Grechnevo-vegetable. You can sit for about a week.
3. Kefirno-vegetable. The duration depends on the well-being of the person losing weight - it mainly ranges from 5 days to 2 weeks. See the article "" for details.
4. oatmeal-vegetable. It is calculated for 2 weeks, but if necessary, this period can be adjusted.

Diet Recipes

On raw vegetables Of course, it is useful to lose weight, but, as I said, you need to alternate. That is, eat vegetables that have passed heat treatment, and raw. There are so many delicious and healthy diet meals you can cook at home. And here are the recipes for these dishes.

How to cook vegetable stew with zucchini in a slow cooker

For this dish you will need:

• 200 g zucchini;
• 200 g cherry tomatoes;
• 200 g eggplant;
• 2 large onions;
• 200 g carrots;
• a couple of cloves of garlic;
• about 2 tbsp. olive oil;
• spices (pepper + salt).

Eggplants, zucchini and carrots are washed, peeled and cut into small pieces. We chop the onion in half rings. Cut cherry tomatoes in half, and chop the garlic in a garlic press.