Vegetable stew diet 5. Low-calorie dietary vegetable stew with zucchi

Summer is known as a wonderful time to restore energy and forces, as well as replenishing the reserve of vitamins and minerals in the body. It is no secret that in the summer many are associated with paintings of the generous abundance of the gifts of nature: fruits, cereals, fruits and vegetables. When the summer heat comes, I want to see a lightweight, low-calorie food, not loading the body at its desk. A balanced, juicy and incredibly vitamin dish, which can be prepared by a variety of ways, using an unusually diverse set of products is a dietary vegetable stew. Easy cooking, low-calorie and tasty, beautiful not only hot, but in cold form, multicomponent and easily digestible by the body, it is indispensable for those who fasten, wants to health or lose weight.

Main ways and making rules

A dietary vegetable stew can be prepared from any vegetables on arms, onions, carrots, cabbage, zucchini or zucchini, eggplants, potatoes, tomatoes, cauliflowers and broccoli. In the process, quite some oil, salt, peppers and seasonings (to taste) are used.

Each of the hostesses can boast of their proven recipe for the preparation of diet vegetable stew. Someone loves to stew the ingredients of the dish in a frying pan on the plate or in the oven, someone uses a multicooker for this. Common for all domestic cooks is to understand that the dietary is considered vegetable stew without meat - with a minimum fat prepared exclusively by boiling or baking.

By changing the combination of ingredients, you can get a new taste of dishes every time. However, it should be understood that the quality of dietary vegetable stew depends not so much from the ingredients included in its composition and their ratio, as from the preparation method. One of the most popular is the preparation of treats in the oven.

Make a stew in the oven is not at all difficult. It is known that during the preparation of this method, the dish becomes uniquely fragrant and tasty. It will be particularly enjoyable if you have to consider several important points when it is created:

Prepare stew better from young vegetables. They are more gentle and more useful, and in addition, they are preparing much faster.
Vegetables requiring more time to prepare, it is advisable or pre-frying before they are connected to other ingredients, or lay in the form first.
Cut the vegetables to prepare from them stew in the oven are recommended rather large pieces. So as a result they will look more appetizing and will get a brighter taste.
The dish of vegetables will be purely dietary if the ingredients bake in the oven without prior frying. At the same time, for the lubrication of the form you should use a minimum of oil. The satiety of vegetable stew can be addressed by the addition of cheese, butter and cream.
Vegetable dietary stew is preparing in the oven (the recipe can be borrowed in the article) using all sorts of sauces with which the dish is attached to unique shades of taste.
Avoiding the burning of vegetables during baking in the oven, you can cover them with foil.
You can prepare a stew from vegetables in the oven using for this shape or a pot. Technology will differ somewhat. Therefore, you should be attentive to the instructions in the recipe.

Classic recipe for vegetable dietary stew: ingredients

For cooking use:

1 kg of potatoes;
0.3 kg zucchini;
0.2 kg of bow (replied);
0.2 kg white cabbage;
0.2 kg peas (green);
0.3 kg of tomatoes;
0.2 liters of water;
50 ml of oil (vegetable);
20 g paprika (dried hammer);
50 g of dope (fresh);
50 g of parsley (fresh);
4 cloves of garlic;
pepper and salt - to taste.

How to cook?

It is necessary to act like this:

Potatoes are cleaned and bruised with thin slices. A young zucchini is cut with circles up to 2-3 mm thick. Onions are clean and cut by thin half rings. Tomatoes wash, dry and bruise with circles or semicircles (depending on what size fruits are used). Cabbage is also thinly bold. Green is finely bruised with a knife. Garlic crushed.
Next, the shape is lubricated with oil. Potatoes are laying on the bottom of the form, sprinkle it with a small amount of a mixture of pepper, paprika and salts. Onions lay on the potatoes by sprinkling it with greens. Then they lay the touch of the zucchini, solid and pepper. On the zucchini put cabbage, green peas is poured on top of it. Everyone is covered with a layer of tomatoes crushed into mug. They put garlic on them, they sprinkle all the residues of paprika.
Then water poured into the form. Vegetables watered oil residues. The shape is covered with foil and send into the oven. Extinguished at a temperature of 180 ° C in continuation of one hour.

Vegetable stew prepared in this way is very tasty and looks pretty appetizing. In addition, this dish is absolutely dietary, there is nothing harmful to the body.

Vegetable stew with zucchini in a slow cooker

Significantly save time and cook low-calorie and useful food for the whole family of the modern hostess helps a multicooker. According to reviews, all sorts of vegetable stews are perfect in it. You can prepare in a multicooker stew from any seasonal vegetables, combining them in a wide variety of variations. The task is perfectly coping with any multicooker equipped with the "quenching" mode.

Ingredients

You will need:

two young zucchini;
one eggplant;
two peppers (sweet);
onions are two pieces;
five potatoes;
one clove of garlic;
one carrot;
tomato paste - 2 table. spoons;
olive oil - 2 table. spoons;
to taste - pepper, spices and salt.

Olive oil in this recipe can be replaced with any other vegetable oil to taste.

Preparing

During the cooking process, so:

Potatoes, carrots and onions are cleaned, with eggplant removed the peel. Zucchini and other vegetables are washed and cut into large cubes. Peppers wash, free from the frozen and seeds, cut with straw. Garlic is cleaned, crushed with the press or rubbed on the grater (shallow).
An olive oil is added to the slow cooker and turn the frying mode.
The onions are laid out in the preheated bowl, roasting until the appearance of golden color.
Then the multicooker is switched to "quenching" mode, chopped carrots are added to the container.
In 10 minutes. Potatoes are added to the content, stirred.
After 20 minutes in the bowl, all the vegetables are laid out: pepper, eggplant and zucchini. The lid is closed and prepared for another 15-20 minutes.
Then add salt, garlic, tomato paste, pepper and other spices. Some home cooks recommend using the italian herbs mixture in this recipe.
Then the contents of the bowl are well mixed, the unit closes and extinguish the dish until complete readiness.

The whole process occupies one and a half or two hours. Most of the time goes to the preparation of vegetables. The finished dish is served to dinner or dinner.

Light, useful and tasty dish - a great combination of a variety of vegetable flavors. Ragu is generally a very good option combinations of various ingredients. Sometimes in the refrigerator remains a little bit of various vegetables, which are not enough for an independent dish. Then the revenue comes to stew. Although I often cook and specifically.

This stew is completely easy for the stomach. Women will be able to evaluate this in dignity. It is better for men to supplement it with some meat dish, otherwise most of them will start to look into the fridge in search of how to eat.

For dietary stew, it will be necessary:

carrots - 1-2 pieces;
onions - 1 large head;
zucchini - 2 pcs. (small);
cabbage - how much does not mind or how much it remains (a little);
potatoes - 4 pcs.;
vegetable oil - 2 tbsp.;
salt, black ground pepper - to taste;
favorite spices - to taste.

This time I decided to prepare without tomatoes or tomato juice. I am more often preparing with him. Then it is necessary not to large cut 2-3 tomatoes or pour the half a cup of thick tomato juice when the vegetables are almost ready and put out together. In this case, you still need to add some sugar.

Cooking:

1. Cut into minor zucchini cubes.

Solim and let you stand a little so that excess liquid be released.

2. Draw arbitrarily carrots and onions.

3. Slightly fry them on a slight fire with vegetable oil, stirring periodically.

4. While carrots with a bow, clean and do not largely cut potatoes. We send to vegetables, mix, salt, pepperm and fry while potatoes will be twisted, but will not nourish.

5. Zucchini swinging on a colander to the juice stack and add to potatoes.

Mix and shop together.

6. Cut cabbage and also send to vegetables. Sprinkle with your favorite spices. I have a seasoning to vegetables, which includes red and black pepper, dried garlic and dill, turmeric, Greek exercise and coriander. Mix and machines on a small fire under the lid until the preparedness of vegetables (15-20 minutes), periodically stirring and not giving vegetables to burn.

Dietary stew with chicken

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

Pieces of chicken meat boil until readiness. We apply vegetables with proportional pieces. Weight fillets and vegetables in a saucepan and start grilling on a small heat for 25 minutes. Tomatoes are often replaced by tomato paste.
For a variety you can prepare other variations of this dish. With habitual for stew, such vegetables like: potatoes, zucchini and eggplant are still preparing a pod or ordinary beans, the bell pepper sweet, cauliflower. Below are delicious recipes of dietary stew from vegetables.

VegetableoE RAGU WITH POTATEL

- Potatoes - 500 g
- Carrot - 1pc.
- Cabbage - 700 g
- Onions - 1 pc.
- yogurt (low fat) - 3 tbsp. l.

Shining cabbage and rub the carrot on a large grater. Clean the potatoes from the peel and cut into cubes. Vegetables and prepare in a double boiler or multicooker. Finely cut down onions and brighten it shortly in olive oil. We connect potatoes, carrots, onions and cabbage, refuel yogurt and send vegetable mass into a baking form. Heat the oven to 180 s and bring a stew until another 20 minutes ready.

Cauliflower

- Carrot (small) - 2 pcs.
- Cauliflower - 1 Kochan
- Onions - 1 pc.
- green frozen polka dot - 120 g
- Salt - pinch

Cabbage deal with inflorescences and screaming them with boiling water. Fry onions in olive oil. On a large grater, we rub the carrots. Do not forget to pre-defrost polka dots. We fold all the vegetables in the pan, pouring boiled water (approximately one glass) and pastry for 15 minutes.

Ragu from eggplant

- Eggplant - 1 kg
- Tomato (or tomato paste) - 300 g
- garlic - 2 heads
- Red (or white) bow - 1-2 pieces.
- Spices, salt to taste.

Machine eggplants in water (slightly salted) to eliminate bitterness, thirty minutes before cooking. Cut the shiny and other vegetables with small cubes, pour out in a saucepan or a saucepan. It is possible to replace eggplants with zucchini or use vegetables in an equal amount. If we use tomatoes, we put them in boiling water to make it easier to remove the skin. Add some water and crawling rougul kolo 20 minutes. Before feeding, you can fill the dish of yogurt with low fatty percentage.

Such the best dietary stew recipes will help to maintain not only a thin waist, but also improve well-being, the body will be filled with an energy charge.

Diet vegetable stew - universal second dining dish and quite independent dinner. However, some people use stew and as a sandwich paste for breakfast, and as a snack. However, not all dishes of this category are suitable slide. It should be understood that the caloric content of such food depends on how much oil does vegetables absorb - and their ability to absorb fats is quite high. Therefore, vegetable stew in no way to fry, and water additional fatty sauces. Well, and relative to the ingredients - they can really be any.

With potatoes in rustic

1 kg of potatoes, 1, 5 kg cabbage, 2-3 carrots, 2-3 bulbs, low-fat yogurt, low-fat cheese for baking.

Boil potatoes, cabbage and carrot Cook in a double boiler. Onions can be slightly frying on olive oil, or just cut into rings. Pour vegetables with yogurt, salt, pepper, fold into the form for baking, sprinkle with grated cheese, and bake for 20 minutes in the oven at a temperature of 180 degrees.

With cauliflower

1 kg cauliflower, Couple of carrots, a bit of green peas, shallots or white onions, olive oil.

Onions fry in a deep frying pan. Color cabbage to disassemble the "flowers" and scream with boiling water. Carrots grate on a grater, peas clean, rinse or defrost. Fold all the vegetables in dishwashes, adding to boiled water and stew until the cabbage will not become soft.

With mushrooms and cabbage

1 kg of white cabbage, 400 g champignons, 2 large potatoes, a bit grated celery root, salt, pepper, a bit of olive oil, 1 white bulb.

Onions slightly fry together with mushrooms, cabbage cook for a couple In the steamer separately. Celery's root add to the cabbage, all the vegetables are folded in dishwashes, fasten with water, and stew until the cabbage is soft. Potatoes boil separately and cut into cubes, add at the very end of the cooking dishes.

Kabachkovoe

1 kg of zucchini or zucchini, 1 bulbs, seasonings for vegetables, a little olive oil.

Onions slightly fry in oil, merge the extra oil, zucchini Cut into cubes, folded in the dishes to extinguish, add onions, a little water and stew to the softness of the zucchini.

Eggplant

1 kg of eggplants, 2 red bulbs, 300 g of fresh tomatoes, garlic, basil, if desired, walnuts.

Eggplants for half an hour to soak in salted water, then cut into strips. The rest of the vegetables are cut, folded in the dishes for extinguishing, pour water, stew 20-30 minutes. Before serving on the table, add low fat yogurt and some walnuts. Sometimes for the preparation of this stew take eggplants and zucchini rigor.

Pumpkin

1 kg of pumpkin or half a kilogram of pumpkin and cauliflower, 100 g of raisins or kuragi, 2 sour apples or one sweet bulb, a bit cinnamon, 2 tablespoons of olive oil and 1 tablespoon of lemon juice.

Raisins Soak in lemon juice. Apples grate on a large grater and warm up at the bottom of the dishes for extinguishing along with cinnamon and olive oil. Add pumpkin sliced \u200b\u200bby cubes, add water so that the liquid covers vegetables. Stew about an hour, then add raisins along with lemon juice residues, mix thoroughly, feed on the table cooled. Reduced cooking time helps pre-baking pumpkin in the oven to half-year or preparation in a double boiler. Sometimes instead of apples in this stew, 1 slightly fried sweet bulb add. Usually with this recipe take and half a kilogram of pumpkin and cauliflower. In this embodiment, stew is not too sweet. Raisins then you can not add.

Diet vegetable stew can be prepared as an independent dish, for example, for dinner. However, some use stew from vegetables in the form of a paste, which is smeared on bread. However, no vegetable stew can be used during the diet period. Today we will talk only about the dietary recipes of vegetable stew, which contain the minimum calorie amounts. It is important to note that the caloric content of this dish mainly depends on how much butter absorb vegetables. Therefore, they do not need to fry and water fatty sauces. If you eliminate these factors, you can get lightweight, but at the same time a very nutritious dish.

Dietary stew with potatoes

For cooking you will need: 3 bulbs, low-fat yogurt, 3 carrots, 1.5 kg of cabbage, 1 kg and low-fat cheese.

Cabbage and carrots lie and prepare in a double boiler. Boil potatoes until readiness. Onions cut the rings and fry slightly in olive oil. Couple cabbage, carrots, potatoes and onions. Place the vegetables into the baking form and fill them with yogurt. Sprinkle all with grated cheese on top. Send vegetables into the oven for 20 minutes.

Diet vegetable stew with cauliflower

For the preparation of vegetable stew you will need: a bit of green peas, olive oil, white onion or bow-shallot, 2 carrots, 1 kg of cauliflower.

Onions roast in olive oil. Color cabbage disassemble on inflorescences, rinse it and scatter boiling water. Carrot soda on the grater. , green peas, cauliflower and roasted bow shock in the scenery. Add boiled water. Slightly satisfy vegetables and stew 30 minutes.

Diet vegetable stew with mushrooms

For the preparation of vegetable stew take: 1 white bulb, salt, olive oil, slightly grated celery root, 2 potatoes, 400 g champignons and 1 kg of cabbage.

Cabbage Touch and prepare for a couple in a double boiler. Onions slightly fry together with mushrooms. The grated celery root, cabbage, onions and champignons put into the saucepan, spray, add water and extinguish until the cabbage is ready. Boil potatoes separately and add it to the rest of the vegetables only at the end of the preparation of the dish.

Diet vegetable stew from zucchini

For the preparation of vegetable stew, take: 1 bulb, salt, 1 kg of young zucchini, seasoning for vegetables and olive oil.

Onions Tatch the rings and fry in oil. Clean the zucchini and cut the panels. Put them in the saucepan, add roasted onions, salt, spices and some water. Carry stew to readiness.

Dietary Ragu Eggplant

For the preparation of stew you will need: 2 Red bulbs, 1 kg of eggplants, garlic, a bit of walnuts, yogurt, 300 g of fresh tomatoes.

Eggplants Soam for 30 minutes in salted water. Then cut them with small pieces. Onions, garlic and tomatoes in cubes. Eggplants, tomatoes, garlic, basil and onions pour with water, salt and extinguish until readiness. Before serving, pour the stew yogurt and decorate walnut nuts.