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What to eat without harm to the figure? 10 of the most delicious low-calorie meals

To have a tasty and healthy meal at home, it is not necessary to order delivery of PP-meals or stand at the stove for several hours, before doing a raid on the shops in search of exotic ingredients. We suggest you diversify your diet without harming your figure with the help of recipes published on the Grand Culinary website. Their preparation will take no more than an hour, and the calorie content of each dish is from 66 to 490 calories. Our selection includes salads, soups, vegan side dishes and even desserts.

Spiced pork tenderloin

Per serving: 209 calories.
Cooking time: 35 minutes.

Ingredients for 4 servings:

  • 600 g pork tenderloin;
  • 1 tbsp olive oil;
  • 1 tsp chopped garlic;
  • 1 tsp garlic powder;
  • 1 tsp dried oregano;
  • 1 tsp ground cumin;
  • 1 tsp ground coriander;
  • 1 tsp dried thyme;
  • salt.

Combine dry ingredients in bowl until seasoning is smooth. Sprinkle it over the tenderloin with dry hands, then rub the spices into the sides of the meat, pressing gently.

Preheat oven to 230 degrees. In a large skillet over medium heat, heat the olive oil and sauté the chopped garlic in it for a minute, stirring occasionally. Place the tenderloin in a skillet and sauté for 10 minutes, browning the meat on each side. Use tongs to flip the meat. Transfer the tenderloin to a baking dish and place in the oven for 20 minutes. Cut into medallions before serving.

What to eat without harm to the figure? 10 of the most delicious low-calorie meals

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Salmon with tomatoes, baked in foil

One serving: 300 calories.
Cooking time: 40 minutes.

Ingredients for 4 servings:

  • 4 salmon fillets, 140 g each;
  • 3 tbsp olive oil;
  • 3 chopped tomatoes;
  • 2 shallots, chopped;
  • 2 tbsp fresh lemon juice;
  • 1 tsp dried oregano;
  • 1 tsp dried thyme;
  • salt and ground black pepper to taste.

Preheat oven to 205 degrees. Drizzle the fish with 2 teaspoons of olive oil, pepper and salt. In a bowl, combine the tomatoes, shallots, 2 tablespoons oil, lemon juice, oregano, thyme, salt and pepper.

Place the salmon fillets on a sheet of foil with the oiled side down, wrap the ends of the foil in a spiral. Place the tomato mixture on top of the fish. Cover the dish completely with the edges of the foil, place the rolls on a baking sheet. Bake until tender, about 25 minutes.

What to eat without harm to the figure? 10 of the most delicious low-calorie meals


American salad with pasta

Per serving: 286 calories.
Cooking time : 30 minutes.

Ingredients for 6 servings :

  • 2 glasscooked and washed pasta cones;
  • 1/3 cup chopped celery stalk;
  • 1/4 cup chopped red onion (soak in water for 5 minutes);
  • 1 tbsp chopped parsley;
  • 1/2 cup cherry tomatoes (optional);
  • 1/2 cup mayonnaise;
  • 3/4 tsp dry mustard;
  • 1.5 tsp sugar;
  • 1.5 tbsp apple cider vinegar;
  • 3 tbsp sour cream;
  • salt, freshly ground pepper to taste.

In a large bowl, combine pasta, celery, onion, parsley and tomato. In a small bowl, combine mayonnaise, mustard, sugar, vinegar, sour cream, and salt. Season the salad with the dressing and season with salt and pepper.

What to eat without harm to the figure? 10 of the most delicious low-calorie meals

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Tuscan Vegetable Soup with Beans and Spinach

One serving: 145 calories.
Cooking time: 35 minutes.

Ingredients for 6 servings:

  • 1 can of canned white beans (drain liquid, rinse beans);
  • 1 tbsp olive oil;
  • 1 cup diced onion;
  • 1/2 cup diced carrots;
  • 1/2 cup diced celery stalk
  • 1.5 cups diced zucchini;
  • 1 clove of garlic, minced;
  • 1 tsp dried thyme;
  • 1/2 tsp dried sage;
  • 1/2 tsp salt;
  • 1/4 tsp freshly ground black pepper;
  • 0.9 l of slightly salted chicken or vegetable broth;
  • 1 can of tomato slices without salt;
  • 2 cups chopped spinach leaves;
  • 1/3 cup grated Parmesan cheese

Mash half the beans in a bowl with a potato grinder or spoon. In a large saucepan, heat oil over moderate heat, add onions, carrots, celery, zucchini, garlic, thyme, sage, salt and pepper. Cook for about five minutes, until vegetables are soft, stirring occasionally.

Add broth and tomatoes with juice to a saucepan, bring to a boil. Add puréed and whole beans and spinach and cook for about three more minutes, until the spinach is tender. Serve sprinkled with Parmesan cheese.

What to eat without harm to the figure? 10 of the most delicious low-calorie meals


Beef with vegetables

Serving per serving: 450 calories.
Cooking time: 30 minutes.

Ingredients for 4 servings:

  • 700 g machete steak;
  • 170 g fresh mushrooms, sliced;
  • 110 g green peas or green beans;
  • 1 can of young corn cobs, drained;
  • 1 red bell pepper, thinly sliced;
  • 1/4 cup soy sauce;
  • 1 chili, seeded and finely chopped;
  • 2 tsp sugar;
  • 2 tbsp lime juice;
  • 2 tbsp olive oil;
  • 2 cloves of garlic, grated;
  • 1 bunch thinly sliced ​​green loonka;
  • salt and ground black pepper.

Cut the meat lengthwise into 10 cm long slices, then across the fibers into 0.6 cm thick slices, season with salt and pepper. In a bowl, combine soy sauce, chili, sugar and lime juice. Stir until sugar dissolves. Place the beef in the sauce, stir until the meat is covered with liquid.

In a large skillet, heat the olive oil over medium heat, add the beef and cook for 3-5 minutes, stirring occasionally. Remove the meat and set aside. Allow the liquid in the pan to thicken, it will sweat for about 4 minutes. Add garlic and green onions, cook for another minute. Add mushrooms, cook for 2-3 minutes. Add green peas or beans, corn cobs, bell peppers and cook until vegetables are crispy and tender, about 2 minutes. Add the meat to the skillet and stir.

What to eat without harm to the figure? 10 of the most delicious low-calorie meals

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Fried cauliflower

In one serving: 66 calories.
Cooking time: 20 minutes.

Ingredients for 4 servings:

  • 1 head of cauliflower;
  • 2 tsp vegetable oil;
  • 2 cloves of garlic, minced;
  • 2 tbsp soy sauce;
  • whole lime juice (or some rice vinegar);
  • 2 green onion feathers, chopped;
  • 1 tbsp sirach sauce or other hot sauce;
  • lime wedges for decoration.

Divide the cauliflower into large buds, then use your hands to tear them into very small pieces. Heat a large heavy-bottomed skillet over medium-high heat, add vegetable oil, then cauliflower and garlic. Fry, stirring occasionally, so that the cabbage becomes very crispy in places. Cook for 3 minutes, then reduce heat.

Add soy sauce, lime juice and most green onions, stir and cook for a minute, then add hot sauce and stir. Add a little more sauce if you prefer a deeper color and flavor. Serve hot, sprinkle with leftover onion and garnish with lime wedges.

What to eat without harm to the figure? 10 of the most delicious low-calorie meals


Chowder with broccoli and cheddar cheese

Per serving: 200 calories.
Cooking time: 40 minutes

Ingredients for 6 servings:

  • 350 g of concentrated milk;
  • 1 head of broccoli;
  • 1 small onion, finely chopped;
  • 1 medium red potato, diced;
  • 1/4 cup flour;
  • 3 cups chicken or vegetable stock;
  • 1/4 tsp fresh grated nutmeg;
  • 1 cup grated hot cheddar;
  • 1 tsp Worcestershire sauce;
  • salt and pepper;
  • 2 green onion feathers, thinly sliced ​​into rings.

Separate the broccoli buds from the stem: large cutsthose small set aside for decoration. Peel and finely chop the stem.

Fry the onions, potatoes and broccoli stem over medium heat, stirring occasionally, for 7-10 minutes. Add flour and cook for 2 minutes. Pour in broth and bring to a boil. Reduce heat and simmer, stirring occasionally, until vegetables thicken and soften - 12-15 minutes.

Put small broccoli buds in a saucepan and pour 1/2 cup water, bring to a boil. Cover and cook until tender, about five minutes. Mix all the ingredients in a saucepan, remove from heat, add salt and pepper to taste, sprinkle with green onions on top.

What to eat without harm to the figure? 10 of the most delicious low-calorie meals

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Fettuccine Alfredo

В per serving: 490 calories.
Cooking time: 25 minutes.

Ingredients for 4 servings:

  • 15 g butter;
  • 1 clove of garlic, finely chopped;
  • 1 tsp grated lemon zest;
  • 2 tsp wheat flour;
  • 1 glass of 2% milk;
  • 2 tbsp soft cheese;
  • 3/4 cup grated Parmesan cheese;
  • 3 tbsp chopped fresh parsley;
  • 340 g fettuccini;
  • salt and pepper.

For the sauce, place the pan over medium heat, melt the butter, fry the garlic and lemon zest for a minute. Add flour and stir continuously for about 3 minutes, until the sauce begins to thicken. Add both cheeses and continue stirring for about a minute until melted. Throw in the parsley.

At the same time, until half cooked, boil the pasta in salted boiling water for 2-3 minutes. Pour a glass of water from the pot into a separate bowl and drain the rest of the liquid. Add the sauce, half a glass of the remaining water and salt to taste to the saucepan with the pasta, stir gently. Add Parmesan and freshly ground pepper to the pasta bowls.

What to eat without harm to the figure? 10 of the most delicious low-calorie meals


Frozen Berry Smoothie

Per serving: 366 calories.
Cooking Time: 5 minutes.

Ingredients for 2 servings:

  • 1 frozen banana, peeled and sliced;
  • 2 cups frozen strawberries, raspberries, or cherries;
  • 1 glass of milk;
  • 1/2 cup plain or vanilla yogurt;
  • 1/2 cup freshly squeezed orange juice;
  • honey to taste.

Put all the ingredients in a blender and blend until smooth, pour into glasses.

What to eat without harm to the figure? 10 of the most delicious low-calorie meals

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Whole wheat cake

Per serving: 254 calories.
Cooking time: 1 hour.

Ingrunits for 8 servings:

  • 1.5 cups of white whole grain flour;
  • 2 tsp baking powder;
  • 1/4 tsp fine salt;
  • 3/4 cup sugar;
  • finely grated zest of 1 lemon;
  • 1/2 cup plain Greek yogurt 2%;
  • 1/4 cup milk 1%;
  • 1/4 cup olive oil;
  • 1/2 tsp vanilla extract;
  • white 2 large eggs;
  • 1 large egg.

Preheat oven to 175 degrees. Spray a 21 x 11 cm bread pan with cooking spray. Whisk the flour, baking powder and salt in a bowl. In another bowl, combine the sugar and lemon zest and rub with your fingers. Add yogurt, milk, olive oil, vanilla, egg whites and whole egg, whisk vigorously until combined. Add flour mixture to the liquid mixture and mix thoroughly.

Pour the dough into a mold, bake for about 50 minutes. Cool the cake on the wire rack for five minutes, then place and cool to room temperature.

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