Eggplants in the oven low-calorie recipe. Eggplant rolls

Amazing vegetable eggplant. On the one hand, it is a berry and at the same time a vegetable, contains a lot of fiber, and is a protein product. But one thing is certain - if you eat eggplants constantly, you can lose weight and stay healthy.

Eggplant - what kind of vegetable?

This vegetable from the Solanaceae family is native to India. More than 1000 years ago it was domesticated and began to be eaten. Eggplant fruits are rich in vitamins B, C, A. Plant fibers or otherwise fiber (about 10% per 100 grams of product), vegetable protein, carbohydrates and a mass of microelements, organic acids and a minimum of fat.

Eggplants also contain pectin, a substance that helps digest sugars and fats and remove toxins from the body.

Eggplant is unique in its composition thanks to chlorogenic acid. It is also contained in. This acid speeds up metabolism, lowers cholesterol and is an excellent antioxidant.

Eggplant fruits have a minimum of calories, about 22 per 100 grams of product. It is thanks to the combination of unique properties that the strict Dukan diet allows you to consume eggplants starting from the period.

This vegetable is also recommended to be eaten to prevent atherosclerosis and diseases. of cardio-vascular system. To get things going digestive system, relieving swelling. It can be used for diabetes, after a stroke, during depression, insomnia and to combat smoking. After all, the vegetable is rich in nicotinic acid, and this substance makes it easier to give up cigarettes.

Is it possible to eat eggplants on a diet?

Eggplants are classified as protein products, so you can’t even eat them. According to the requirements of nutritionists, eggplant should be combined with vegetables (with the exception of potatoes, carrots) and other protein products (meat, fish, seafood, cottage cheese). Then the benefits of eating eggplant will be maximum.

The role of eggplant for weight loss is to block fat deposits. All thanks to pectin, chlorogenic acid, antioxidants and fiber. It is the presence of such unique substances, and minimum calorie content makes eggplant one of the most essential foods for every diet.

This vegetable must be eaten during various periods. Many protein nutrition systems also allow the consumption of eggplants.

For dietary nutrition use eggplant juice. The fruits are peeled, grated on a plastic grater and then the juice is squeezed out or simply passed through a juicer. The resulting product is consumed half a glass half an hour before meals. Since there is no fiber in the juice, it simply acts as an antioxidant and cholesterol blocker.

Eggplant infusion is used as a choleretic agent. To do this, the fruit is peeled, cut and poured with boiling water. Keep in a water bath for 30 minutes, then filter and drink.

Eggplant according to Dukan

The incredible properties of eggplants were appreciated by the creator of the popular low-carb diet. It’s not at all difficult to prepare this vegetable according to Mr. Doctor’s recommendations. You can eat eggplants already from the second stage of the diet and can only be combined with.

Eggplant boats according to Dukan

• eggplant;
• ham;
• cottage cheese or low-fat cheese;
• spices, salt;

Peel the eggplant fruits from the core, forming “boats”, cut the remaining pulp into cubes. Also chop the ham and onion into cubes. In a frying pan, without oil, fry the ham and onions, after 3-5 minutes add the eggplant. Season with spices and salt to taste. Then let the mixture cool and start stuffing the “boats”. Sprinkle cottage cheese or cottage cheese on top and place in the oven for 20 minutes.

Snack bars "little blue" according to Dukan:

• eggplant;
• Bulgarian pepper;
• garlic;
• parsley;
• 1-2 teaspoons oil;
• vinegar;
• salt, water.

Peel the eggplants and cut into medium cubes. Chop the pepper, garlic and herbs as finely as possible. Salt the eggplant cubes well, add half a glass of water and place in the oven on a baking sheet lined with foil. After 30-40 minutes (it is important that the eggplants are well browned), remove the vegetables and let cool completely. Then transfer the eggplants to a bowl, where you mix them with pepper, garlic and parsley. Add salt, vinegar and oil to the mixture, mix well. Place in the refrigerator for 2 hours.

Eggplant - dietary recipes

Due to their neutral taste and health benefits, eggplants can easily be combined with many foods. But they are most delicious in combination with. At the same time, the dishes turn out to be dietary and very healthy. Today there are a lot of eggplant recipes for diets. Let's look at the simplest and most delicious ones.

Dietary eggplant rolls

• eggplant;
• tomatoes;
• yogurt;
• a few cloves of garlic to your taste.

Cut the eggplants lengthwise into long strips according to the size of the fruit and place in boiling water for two minutes. Cut the tomatoes into cubes the width of an eggplant strip. Mix yogurt with garlic and spices. On plate boiled eggplant spread garlic-yogurt sauce and add tomato, roll up. Place the resulting rolls in the oven for 10-15 minutes.

Asian style eggplant

• eggplant;
• tomatoes;
• bell pepper (preferably yellow color for beauty);
• garlic, soy sauce, olive oil, herbs and spices, lemon juice.

Peel the eggplants and cut into large cubes. Mix soy sauce, chopped garlic, olive oil, herbs, spices and lemon juice and dip the eggplant cubes into it, leave to marinate for 1-2 hours.

The eggplant diet will show results if you follow its rules for 2 weeks. The essence of the diet is that you should eat eggplants 3 times a day.

The diet allows you to get rid of 5-7 kg in 14 days. Further and refusal of junk food will help to consolidate the result.

Benefits of the eggplant diet

The beneficial properties are enhanced if eggplants are stewed or baked rather than fried.

The eggplant diet improves metabolism and has a positive effect on the functioning of the gastrointestinal tract. Due to this, we get rid of excess weight. Eggplants help remove harmful substances from the body and improve liver function.

The eggplant diet supplies the body with vitamins and nutrients. Eggplants contain calcium, phosphorus, iron and vitamins PP, A, B, C.

Harm of the eggplant diet

The eggplant diet contains almost no protein, so the muscles begin to “burn” after 36 hours. Consumption will help prevent harm to the body. white meat chicken and turkey and tofu cheese along with eggplant.

Do not abuse this diet and do not stick to such a monotonous diet for more than 2 weeks. Metabolism may slow down, and in order to lose weight you will have to stick to a low-calorie diet.

Before trying the eggplant diet, consult your doctor.

What you can and cannot eat on a diet

Can be eaten:

• Berries in raw, boiled and stewed form;
• Low-fat fermented milk products;
• Bran bread;
• Water;
• Green tea;
• Unsweetened coffee.

You can't eat or drink:

• Confectionery;
• Fatty sauces, mayonnaise, ketchup;
• Fried foods;
• Sweet drinks.

Contraindications for the eggplant diet

The eggplant diet should not be followed if you have a tendency to have an upset stomach, ulcers, or an exacerbation of gastritis.

Nutrition on a diet can be varied, for this, pay attention to popular recipes using eggplants.

Eggplant in the oven with garlic

Divide the berry lengthwise into two parts and put chopped garlic inside. After this, combine the eggplant and bake in the oven.

Monitor your caloric intake; it should not be less than 1000 kcal. Otherwise, you will lose weight quickly, but after leaving the diet, it will return back within a week.

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, blue ones (as they are popularly called) have another unique property- you can cook incredible things with them a large number of variety of dishes. Even using eggplant as your main product, you can for a long time will not be repeated in 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. Since salt is 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 healthy eating. Try cooking vegetables 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 on a 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 like pasta, then prepare eggplant sauce for it. Cut the "blue ones" 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 want to lose weight, the first step is to reconsider your eating habits and give up high-calorie snacks in favor of healthy food. The summer-autumn period, with its priceless gifts for humans - vegetables and fruits, is the most favorable time for such a transition. There are many options for preparing dishes for weight loss from various vegetables, including delicious and healthy eggplants. But the main thing is to prepare them correctly, and then dietary eggplant dishes will diversify your diet and help make the path to slimness easier and tastier.

Eggplant is a herbaceous plant of the nightshade family, which came to the European continent during the Middle Ages from India. In Middle Eastern countries, eggplant is called a vegetable of longevity and they prefer to eat it constantly.

So that eggplant dishes allow you to achieve the desired result in losing weight, and also satisfy your taste qualities, you need to remember the following:

• Only young fruits are suitable for preparing dietary dishes;


• Eggplants will be more tasty if, before cooking, the already peeled and chopped vegetables are kept in salted water for a while, this will remove the bitterness;


• so that the dishes are truly dietary and low-calorie - forget about the frying pan and sunflower oil, and think about the oven - almost all recipes that require frying can be repeated by replacing this process with baking;


• stick to moderate calorie intake, this figure should be within 1200-1400 kcal/day if your goal is weight loss (the recommended calorie intake is calculated individually);


• In order for the results to last, along with eggplant dishes, only healthy foods should appear on your menu.

More useful tips about eggplants for weight loss, their health benefits, contraindications, features of selection and preparation, read our previous article on.

Recipes for dietary eggplant dishes and the process of their preparation

To start losing weight with the help of eggplants, we suggest stocking up on recipes for preparing them so that the menu is dietary and varied, and most importantly, tasty.

1. Dietary eggplant salad with avocado

• Cut 2 eggplants into rings of medium thickness, add salt and let stand for 10 minutes;


• bake vegetables for 15 minutes in the oven;


• remove the eggplants, cool and cut into strips;


• add chopped: 1 tomato, 1 pepper and 1 avocado;


• add salt, season with olive oil and sprinkle with parsley.

2. Boiled eggplants with cauliflower

• boil 2-3 eggplants and half a medium cauliflower separately in salted water for 7 minutes;


• cool and chop vegetables;


• finely chop 1 leaf of celery, a sprig of parsley and dill;


• mix vegetables with herbs and add salt;


• season the salad with olive oil and add a little apple cider vinegar.

3. Eggplant salad with green peas and apple in sauce

• peel 2 eggplants and cut into slices;


• place the vegetables in a cast iron bowl or slow cooker, pour a little olive oil and simmer for a few minutes;


• add 1 chopped onion (red or white), stir and turn off;


• combine chilled vegetables with finely chopped 1 apple, 1 boiled egg and 100 grams young peas;


• prepare a sauce from 0.5 cups of low-fat sour cream, 1 crushed clove of garlic, 1 teaspoon of mustard and 1 teaspoon of lemon juice;


• season the salad with sauce.

4. Dietary eggplant pate

• bake 2 whole eggplants for about 15 minutes;


• cool and scrape out the middle of them with a spoon;


• lightly fry 1 onion (white or red);


• Place 3 boiled eggs, eggplant pulp and onion in a blender container and process to a paste-like consistency;


• add salt and pepper and a little vegetable oil.

5. Eggplant caviar for losing weight

First option:

• Grind 3 medium eggplants, 2 tomatoes, 1 carrot, 1 onion, 1 sweet pepper in a meat grinder or blender;


• simmer the resulting mixture for about 30 minutes, adding water as needed;


• salt, pepper, add 1 tbsp. tomato paste and simmer for another 10 minutes;


• at the end add 1 tbsp. apple cider vinegar and crushed garlic clove.

Second option:

• cut all the vegetables into 2-4 parts and bake for 30 minutes in the oven, of which the first 15 minutes are in foil;


• then cool, cut everything into cubes, add pasta and a little water and simmer for 20-25 minutes;


• at the end add garlic, vinegar, salt and pepper;


• Cool again and beat with a blender until smooth.

6. Baked eggplants in yogurt

• Peel 2-3 eggplants and 1 zucchini, cut into cubes and, adding salt, place in layers in baking pots;


• add natural yogurt (half the pot);


• bake at 180 degrees for 35-40 minutes;


• Before serving, sprinkle with grated low-fat cheese.

7. Diet eggplant rolls

• Cut 2 eggplants into slices and place in the oven for 10 minutes;


• squeeze 1 clove of garlic and mix with 150 g low fat cheese;


• brush our cooled eggplants with this mixture;


• 2 tomatoes cut into slices;


• Place a tomato on each eggplant slice and roll it into a tube;


• Bake the resulting rolls at 180 degrees for about 5 minutes.

8. Vegetable stew with eggplant

• First, put on the fire 1 onion and 1 carrot, diced (1 tablespoon of olive oil is enough), sauté until soft;


• followed by adding chopped half the cabbage and 1;


• when the vegetables are almost ready, add 2 peeled eggplants and 100 grams of peas (can be frozen);


• At the end of cooking, add salt and lightly pepper.

Water is added as needed to prevent the mixture from becoming too runny. Vegetables release juice well and sometimes this is quite enough for a stew.

9. Eggplant with chicken in pots

• 300 g boiled chicken breast, 150 grams of champignons and 1 eggplant without skin, cut into cubes;


• Cut 1 sweet pepper into strips and chop 1 onion with 1 carrot;


• mix all ingredients with finely chopped 2 cloves of garlic, salt, pepper and juice of 2 tomatoes;


• prepare 3 pots, fill them with the resulting semi-finished products;


• add 50 ml of water to each pot and bake for 30-40 minutes in the oven at 180°.

10. Eggplant and lamb soup

• boil 250 grams of lamb (can be replaced with veal), cool and cut into cubes;


• peel and chop 2 large potatoes, 1 bell pepper, 1 carrot, 1 small onion;


• put the vegetables in a pan and cook with the addition of black peppercorns and bay leaf until ready;


• at the end of cooking, add meat to the vegetables, diced 1 eggplant, 1 tomato, add salt and boil for a few minutes;


• Before turning off, add parsley, thyme, hot pepper.

Another recipe that we have shared before is eggplant boats. stuffed with chicken with tomatoes and cheese. Recipe with photo - by. Remember that hard cheese is quite high in calories, so look for it in the supermarket dietary varieties with low fat content. Due to great demand, manufacturers took care of producing such products.

Dietary dishes made from eggplants are low-calorie, but they saturate the body well, so they are great for weight loss, and are also beneficial for the person in general.

Eggplants, perceived by most people as vegetables, but in fact being berries of the nightshade family, are called protein foods in many sources, although they contain 10 times more carbohydrates. Another thing is important: eggplants are also considered one of the best products for weight loss and make excellent dietary dishes.

In this article we will talk to you about why eggplants make you lose weight, and we will offer delicious, healthy and dietary eggplant recipes.

Fat burning composition

Cultivated in India more than 10 centuries ago, eggplants have a unique composition for weight loss: it is easier to get enough of them than other vegetables, and then your appetite “does not awaken” for much longer.

Composition of eggplants beneficial for weight loss

It is better to eat eggplants with fatty foods (for example, cheese or olive oil) - then their fat-soluble vitamins (beta-carotene, A, E and K) will be absorbed perfectly. Other vitamins - C and group B (as many as 7), a large amount of fiber, organic acids and minerals: calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, selenium.

Eggplants are also rich in pectin, which helps to “collect waste” and neutralize fats and sugars. But they have few calories, 20-35 kcal - so-called negative calories, however, the effect of eggplant on appetite is indeed similar to that of protein.

Eggplants also contain saponins, which improve digestion and normalize sugar levels - this also promotes weight loss. But even more interesting is chlorogenic acid with a strong antioxidant effect, regulating metabolism, normalizing cholesterol and accelerating the process of fat burning.

What else are eggplants good for weight loss? Eggplants also relieve swelling, increase urination, normalize metabolic processes (especially lipid and water-salt) and have many other medicinal properties.

Hot recipes

It's hard to believe that hearty stew eggplant with chicken really helps you lose weight, but that’s how it is. Saturated fats are not used, but you can add vegetable oil - it will be delicious. Cut 400 g of chicken breast into pieces, cut an onion and 1-2 sweet peppers into half rings, carrots into coarse grater, large eggplant and 2 fresh tomatoes- cubes. Place in layers in pots or thick-walled pan chicken, onions, eggplants, peppers, carrots, tomatoes, add oil and 2-3 tbsp. water, 2 finely chopped cloves of garlic, a little salt. Close the lid, cook in the oven at 140˚ or on the stove over low heat: you will get a fragrant “stew in own juice" When serving, sprinkle with chopped parsley or dill.

Eggplants are also very filling, stuffed with vegetables and rice. On vegetable broth Boil for 15 minutes low heat 150 g brown rice with thyme (½ tsp), slightly salted. While it’s cooking, cut 4 eggplants in half lengthwise and carefully scrape out the flesh: the “boats” should be about 1.5 cm thick, sprinkle them with salt and leave for 15 minutes; the pulp is finely chopped. The onion is also finely chopped, a clove of garlic is chopped. Bell pepper(1 piece) and 2 large tomatoes- small cubes. The eggplant halves are washed, placed in a deep mold and filled. First, the mixture is onions, garlic, tomatoes, peppers, eggplant pulp, sage (½ tsp) and broth (1-2 tbsp), cooked rice on top, cheese (mozzarella, ricotta) cut into thin slices , feta or other low-fat, 120-130 g). Place in the oven at 200˚ for 35-40 minutes, sprinkle with green onions before serving.

Diet salads

Eggplant salad lovers will also be pleased. We offer you 2 dietary recipe salad:

Fry the eggplant cubes for 5-7 minutes over medium heat in olive oil (1-2 tbsp). Place finely chopped boiled eggs (3 pcs.) and onions, 2-3 tbsp, in a salad bowl. canned corn and cooled eggplants. Pour lemon juice, stir, sprinkle with chopped herbs.

A little bit more hearty salad Suitable for winter too. Fry chopped eggplants (2 pieces) with onion (half rings) until soft. Finely chop Big apple and 1-2 boiled eggs. Now everything is prepared - in a salad bowl, add 3 tbsp. green peas. Sauce: 3 tbsp. natural yogurt, chopped clove of garlic, mustard (½ tsp) - mix thoroughly, season the salad and sprinkle with herbs.

Bake in the oven

For lovers of “lighter” dishes - eggplant pate and baked eggplants.

A couple of eggplants are baked whole, with their skins on, cooled, and the pulp scooped out with a spoon. Mix with onion poached in olive oil and chopped boiled eggs(3 pcs.), add salt and black pepper to taste, turn into a paste in a blender.

If you bake eggplants (3 pieces) along with zucchini, it will be tastier and more satisfying, and the calorie content will hardly increase. Peeled fruits, cut into large cubes, placed in layers in pots, poured natural yoghurt and bake for 40 minutes in the oven at 180˚. The hot dish is sprinkled with low-fat grated cheese.

Eggplant diet

There are many options for an eggplant diet for weight loss. In fact, they differ in the use and preparation of the main ingredient of the diet - eggplants: for example, they are combined with meat, fish, cheese, eggs, other vegetables, whole grain breads and cereals. Here we present a diet based on “overseas” eggplant caviar prepared in a dietary way.

Recipe for eggplant caviar for weight loss

At 180˚ for 30 minutes, bake in the oven, in a deep dish, eggplants (3 large) and bell peppers (3 pcs.), cut lengthwise, punctures are made in the peel; peeled onions (3 pieces) and carrots (2 large), cut into 4 parts, juicy tomatoes(4 pcs. wrapped in foil). Remove the skin from baked peppers, tomatoes and eggplants, turn them into caviar along with carrots and onions in a blender (rube through a sieve), add 2 tbsp. olive oil, spices and a little salt to taste.

Diet menu for weight loss for 5 days

A weight loss diet with eggplants includes proteins, carbohydrates from vegetables and fruits and a minimum of vegetable oil; designed for 5 days.

1st day – eggplant caviar and salads from raw vegetables;
2nd – caviar and boiled chicken without skin;
3rd – chicken, 2 hard-boiled eggs and eggplant caviar;
4th – caviar, fruits (not bananas and grapes), vegetables, cottage cheese, eggs;
5th – boiled fish, fruits, caviar, kefir.

Caviar can be eaten up to 500 g per day, supplemented with other products; Do not mix incompatible products (cottage cheese and chicken, caviar and kefir, etc.) in one go. If you follow a diet with eggplants, you can lose 5 kg. According to various reviews, it is possible to get rid of 3-6 kg. Not a bad result, right? At the same time, the diet is tasty and not hungry.

Secrets of success

Experts allow you to “sit on eggplants for weight loss” for up to 2 weeks. In the future, in order not to gain weight, you need to include them in the menu more often, and smoked meats, sweets, saturated fats And white flour exclude.

It is better not to fry eggplants, but to bake or stew them (you can lightly simmer them in oil first).

Before cooking, chop, add salt, press down for 30 minutes to remove bitterness and substances that irritate the gastrointestinal tract; Plus, they absorb less oil this way.

There is a widespread recipe for losing weight using eggplant juice, and many sources suggest drinking it raw, ½ glass half an hour before meals. You shouldn't do this - raw juice toxic, but you can boil it for 10-15 minutes. The beneficial properties of eggplant juice for weight loss are preserved.

Harm and contraindications

Eggplants will cause harm only if consumed improperly - raw or overripe. Buy ripe (preferably young) fruits with shiny, smooth skin without blemishes, but not soft or wrinkled. Press your finger near the stalk: there is no “hole” left – the fruit is good.

When cooking, also be more careful: the flesh should be white and not darken in the first minutes after cutting the fruit; Too dark seeds with a pungent odor are also a sign of overripeness.

There are few contraindications for eating eggplants: peptic ulcer and gastritis in the acute stage, gastrointestinal disorders.