How to cook low calorie eggplant. Diet eggplant salad

Calories: 261.34
Proteins/100g: 1.21
Carbs/100g: 5.65

Imagine how surprised you will be! Eggplant salad with tomatoes and garlic, and even dietary - how can this be? Everyone knows that eggplants are not eaten raw, and even boiled or baked they require some kind of sauce or dressing, and these are already calories. And if they are fried, then in such an amount of oil that there can be no question of any dietary recipe! And, nevertheless, such a salad exists, and, of course, I will share the recipe. I liked it right away, still warm, and when it cooled down, it became even tastier. And the next day it tastes even better. So you can cook a full portion only with the expectation of yourself, and if there are still those who wish, then double the components. I think that hardly anyone will pass by, at least they will try a spoon, so imperceptibly and the salad will become a favorite of the whole family.
Eggplant and all other vegetables in this recipe are fried, but without oil. First, they are dried in a dry frying pan, and then they are allowed in a minimum amount of liquid (water or vegetable broth). The onion becomes very tender, soft, and the eggplants, although they remain pieces, are also well softened and saturated with the aroma of the onion. The tomatoes in this salad are only slightly warmed up to enhance the sour taste in them.

Ingredients:

- eggplant - 1 large (it is better to take light eggplant);
- onion - 1 medium;
- tomatoes - 3 pcs. or 6-7 cherry tomatoes;
- cilantro or parsley - 1 bunch;
- garlic - 1-2 cloves;
- salt - to taste;
- thyme or thyme, other spices - to taste;
- any vegetable oil - 0.5 tbsp. l (optional).

How to cook at home

For this salad, I would recommend taking a light-colored eggplant, not lilac or purple, but white or white with purple stripes. Light-colored eggplants are milder in taste, have fewer seeds, and the seeds are small. Just such vegetables are needed for a salad. In any case, the eggplant will need to be peeled, cut into cubes, but not small, but of medium size.

Put in a colander, sprinkle with two pinches of large table salt, mix. Leave for 7-8 minutes to let the bitter juice come out. If the salad is prepared from light eggplant, then you can skip this step, and be sure to soak the dark ones in salt. After the specified time, rinse the chopped vegetables under cold water and squeeze lightly.

While the eggplant gives off bitterness, cut the onion into thin long strips. Finely chop the garlic.

Heat a dry frying pan without a drop of oil over low heat. Put the onion and garlic, make the fire weaker than average. Constantly stirring the vegetables with a spatula, dry them for 3-4 minutes.

Add squeezed eggplant. Stir, do not leave vegetables unattended. After two or three minutes, season with spices, add a little water, heat and simmer until the eggplant is soft.

After about 8-10 minutes, the eggplant will become soft, the color will change to a darker one. Now you need to add chopped tomatoes large pieces. But you need to warm up the tomatoes only if you want the salad to be warm, and it has a pleasant sourness of tomatoes.

If the salad will be served not as a warm dish, but as a regular vegetable salad, then you need to remove vegetable stew from the pan, cool and mix with chopped fresh tomatoes. Add any fresh herbs, finely chopped, salt to taste. Pepper if appropriate.

Put the eggplant salad with tomatoes and garlic on a plate, drizzle vegetable oil. That's it, the salad is ready! Minimum effort, minimum calories and maximum benefit. It turns out very tasty and we advise you to cook it. Bon appetit!



Author Elena Litvinenko (Sangina)

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, which is part of it, it helps to fight against 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 cook the most tasty dish from eggplant in the oven or in a 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?

1. Wash the eggplants, peel them, then cut into rings about 1 cm thick, salt and set aside for 30 minutes.
2. In the meantime, cut the tomatoes and mushrooms cooked in advance into rings. Grind cheese on a fine grater.
3. Mix sour cream with finely chopped garlic.
4. Wash eggplant in cold water and place in a baking dish. Place tomatoes on top of them, then mushrooms, 1 teaspoon sour cream and grated cheese.
5. Bake a delicious eggplant dish in the oven for 30-35 minutes at 180 degrees.

Serve eggplant to the table, garnished with fresh herbs.

Delicious eggplant dish in the oven for lunch

©tanjusha_miller

Ingredients:

• eggplant - 400 g
• minced chicken - 400 g
• tomatoes - 400 g
• tomato paste ( home cooking) - 1 tbsp. l.
• garlic - 3-4 cloves

How to cook?

1. Cut the eggplant into slices and soak them in salted water for 30 minutes.
2. Meanwhile, fry the onion with minced chicken in a skillet without oil. When the ingredients are simmered, add to them tomato paste, garlic and spices.
3. Put in a saucepan in layers: eggplant, minced meat, tomatoes. Sprinkle the last layer with cheese and send to the oven.
4. Bake it for 30 minutes at 180 degrees. Check the readiness of the eggplants with a fork, they should become soft.

Eggplant stuffed with ground beef and egg

©wownochca

Ingredients:

• eggplant - 1 pc.
• lean minced beef - 200 g
• tomatoes - 2 pcs.
• eggs - 2 pcs.
• bulb - 1 pc.
• garlic - 2 cloves
• olive oil - 1 tbsp. l.

How to cook?

1. Wash the eggplant and cut lengthwise into two parts, brush each half with olive oil and put in the oven for 20 minutes. Bake 20 minutes until done.
2. Meanwhile, fry finely chopped garlic, tomatoes and minced meat in a skillet without oil.
3. Take out the baked vegetables, fill them with stuffing, break an egg nearby.
4. Send the eggplants to the oven preheated to 180 degrees for 15 minutes.

Eggplant rolls

©pp_vkusnyye_resepty

Ingredients:

• eggplant - 1 pc.
• cottage cheese (2%) - 100 g
• natural yogurt - 100 ml
• greenery
• pepper

How to cook?

1. Wash the eggplant and cut into thin slices.
2. Fry the plates in a skillet without oil or cook on the grill.
3. Lubricate each strip of eggplant with yogurt, then put a mixture of cottage cheese with herbs and spices on it.
4. Gently roll the eggplant to form a roll.

Serve the dish to the table immediately.

Stuffed eggplant for dinner

©amikhelkevich_food_pp

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?

1. Wash the eggplant, use a fork to make punctures in it and send it to the oven for 20-25 minutes. Bake the vegetable at 180 degrees.
2. Meanwhile, fry the chicken fillet in a pan without oil.
3. Make the eggplant filling: finely chop the fried chicken fillet, tomato, onion and herbs. Mix all the ingredients, adding spices and yogurt.
4. Cut the cooled vegetable lengthwise and gently mash the flesh with a fork. Then stuff and garnish with grated cheese.
5. Bake a delicious eggplant dish in the oven for 25 minutes at 180 degrees.

lazy eggplant

©a_iriskaa

Ingredients:

• eggplant - 1 pc.
• tomatoes - 2-3 pcs.
• low-calorie cottage cheese
• natural yogurt (sour cream)
• parsley

How to cook?

1. Wash the eggplant, cut it into rings, salt and send to a frying pan without oil.
2. Meanwhile, cut the tomatoes into rings, and mix the cottage cheese with natural yogurt, spices and finely chopped parsley.
3. When the eggplant rings have cooled, assemble the appetizer. Place a slice of tomato on each eggplant ring, followed by the curd-yogurt mixture.

Decorate before serving diet dish fresh parsley or any other herb.

Eggplant with chicken, tomatoes and peppers

Ingredients:

• eggplant - 2 pcs.
• tomatoes - 2 pcs.
• chicken fillet - 2 pcs.
• Bulgarian red pepper - 1 pc.
• hard cheese (any non-calorie) - 50-100 g
• dill
• spices

How to cook?

1. Wash the eggplant, do not remove the tail. Next, cut each of them into plates, without cutting to the end.
2. Cut the fillet into thin slices, pepper into half rings, tomato into rings.
3. Finely chop the dill and grate the cheese. Then mix these ingredients.
4. Stuff each eggplant with the prepared ingredients in any order, placing them between the plates. Don't forget to season the chicken with some salt and pepper.
5. Arrange the eggplants on a foil-lined baking sheet, topping each vegetable with the dill-cheese mixture. 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 poisonous substance that contributes to diarrhea and intestinal colic.

Save our selection to cook the most delicious eggplant dish in the oven or in a skillet. By the way, more recipes diet food can be found. Dishes prepared according to our recipes are healthy and low-calorie.

Cook with love, eat with pleasure!

Prepared by Tatyana Krysyuk

An amazing eggplant vegetable. On the one hand, it is a berry and at the same time a vegetable, contains a lot of fiber, and belongs to protein products. But one thing is known for sure - if you eat eggplant constantly, you can lose weight and stock up on health.

Eggplant - what kind of vegetable?

The birthplace of this vegetable from the Solanaceae family is India. More than 1000 years ago, it was cultivated and began to be eaten. Eggplant fruits are rich in vitamins B, C, A. vegetable fibers or otherwise fiber (about 10% per 100 grams of product), vegetable protein, carbohydrates and a mass of trace elements, 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 due 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 unique properties the strict Dukan diet allows eggplants to be consumed starting from the period.

Also, this vegetable is recommended to be eaten for the prevention of atherosclerosis, diseases of cardio-vascular system. To improve work digestive system, removal of edema. It can be used for diabetes, after a stroke, during periods of 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 eggplant with 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 body fat. 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 indispensable foods for every diet.

This vegetable must be eaten during various periods. Many protein food systems also allow the use of eggplant.

Eggplant juice is used for dietary nutrition. The fruits are peeled, rubbed on a plastic grater and then squeezed out the juice or simply passed through a juicer. The resulting product is consumed in 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.

As a choleretic agent, eggplant infusion is used. To do this, the fruit is cleaned, 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 eggplant were appreciated by the creator of the popular low-carb diet. Cooking this vegetable according to the recommendations of Mr. Doctor is not at all difficult. You can eat eggplant already from the second stage of the diet and you can only combine it with.

Eggplant boats according to Dukan

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

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

Snack bars "blue" according to Dukan:

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

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

Eggplant - diet recipes

Thanks to the neutral taste properties and the benefits of eggplant are easily combined with many products. But they are most delicious in combination with. At the same time, the dishes are dietary and very healthy. Today, there are a lot of eggplant diet recipes. Consider the simplest and most delicious.

Diet eggplant rolls

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

Cut the eggplant lengthwise into long strips according to the size of the fruit, dip in boiling water for two minutes. Cut the tomatoes into cubes the width of an eggplant strip. Mix yogurt with garlic and spices. per plate boiled eggplant Spread the garlic-yogurt sauce and put the tomato, roll up. Send the resulting rolls to the oven for 10-15 minutes.

Asian style eggplant

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

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

A variety of dietary dishes in the diet is not a myth at all, but a reality: choice low-calorie foods is huge, and there are so many recipes for their preparation that you will be able to not only lose weight, but also surprise your loved ones useful chefs frills. Today we will talk about eggplant. This vegetable is truly indispensable if you stick to proper nutrition. Judge for yourself - 100 grams of eggplant contains only 25 calories, but at the same time it contains a lot of fiber, which helps to remove toxins and excess fluid from the body. Eggplant is even allowed to be added to the diet with a low-carb diet, because this vegetable is considered protein. Very often eggplant is included in the menu. unloading days eating these foods for lunch and dinner. And eggplant juice is also prepared, which is used to cleanse the intestines. The benefits of this vegetable are so huge that dietary eggplant must be present in your diet.

However, as in all diet recipes, when cooking eggplant has its own subtleties and nuances. The secret of properly cooked pp eggplant is dietary ingredients and the use of a minimum amount of vegetable oil. As you know, eggplant absorbs vegetable oil very strongly, which makes regular recipes with eggplants are quite high-calorie and fatty. That's why better ways cooking eggplant is baking in the oven, steaming or in a slow cooker. However, if you can no longer do without fried eggplant, then just before frying, dip the chopped eggplants into the water for 7-10 minutes. After they take on water, they will absorb much less vegetable oil during frying.

Diet eggplant salad

Eggplant is an indispensable ingredient in salads. Eating such a dietary eggplant salad is good for lunch or dinner along with protein foods. The perfect combination- This is lean meat of chicken, veal or turkey. So, we need:

• 1 medium eggplant. To prepare such a salad, you will first need to cut the eggplant into thin strips and fry in a grill pan without oil until half cooked.
• Leek. Instead, you can use a regular bow. We cut into rings and also bake on a grill pan.
• 1 medium tomato. You can use several cherry tomatoes.
• Greenery. good to use fresh spinach, parsley and dill.
• 1 teaspoon olive oil.
• Salt and pepper.

Mix all the ingredients and season with olive oil and spices. This salad can also be served warm!

Salad with eggplant and bran

Another great eggplant diet dish for weight loss

• 1 medium eggplant. We cut the eggplant into slices and bake in the oven.
• 2 medium cucumbers. We also cut them into thin slices.
• Lettuce leaves. It is good to use watercress or lettuce
• 1 tablespoon of bran.
• 1 teaspoon of any vegetable oil. Do not forget that in addition to sunflower and olive oils, there are also many very healthy oils- oil from grape seed, linen, sesame, pumpkin.

We spread the lettuce leaves on a plate, put eggplants and cucumbers there, sprinkle with oil and sprinkle with bran.

Eggplant rolls pp

The traditional recipe for this dish cannot be called low-calorie, due to high content mayonnaise and vegetable oil. But we suggest preparing eggplant rolls that will not do any harm to your figure.

• 1 large eggplant. Again we will fry the eggplant in a grill pan: cut into thin strips and cook on both sides.
• 1 medium tomato. Cut it into small pieces, salt and pepper.
• 100 grams of feta cheese. We will use this low fat cheese as a filling. 100 grams of this cheese contains 19 grams of protein, so our eggplant recipe can be safely consumed for dinner.
• 2 tablespoons of any chopped greens.

Mix tomatoes with cheese and herbs. We spread the resulting filling on the eggplant strips, roll up and our eggplant rolls are ready!

PP eggplant casserole: quick and tasty

Very simple and quick recipe pp eggplant is a casserole! This dish will serve as a complete lunch or dinner.

• 2 eggplants. Wash, cut into rings, salt and pepper.
• 2 tomatoes. Wash, cut into rings, salt and pepper.
• 150 grams of mozzarella cheese. The calorie content of this cheese is about 280 calories, and the protein content is about 18-20 grams. So you can safely use this cheese when preparing eggplant diet dishes.
• Any spices to taste. You can also use dried herbs along with salt and pepper.
• Any green.
• 1 tablespoon of any vegetable oil. IN this recipe preferably olive oil.

Eggplant, tomatoes and cheese cut into thin circles. Place all ingredients on a baking sheet. Sprinkle with herbs and spices on top, sprinkle with any vegetable oil. Bake in the oven for about 20 minutes at 200 degrees.

Diet eggplant dish in the oven

• 2 eggplants. We cut them into two parts and carefully take out the core. Salt and pepper them. Cut the pulp into small pieces and pour cold water to remove bitterness.
• 250 grams minced chicken. Use minced chicken fillet, without adding fat.
• 2 teaspoons of tomato paste. If desired, you can replace with tomato juice.
• 100-150 grams of cheese. Better to use lean varieties- mozzarella or suluguni.
• 1 small onion and a few cloves of garlic.

Fry minced chicken and chopped onion in a pan with non-stick coating without oil. Add the eggplant pulp there and simmer everything for about 5-8 minutes. Add tomato paste and garlic to the minced meat, cook for another 1-2 minutes. Now we spread our filling in eggplants, put tomato circles on top and sprinkle with cheese. Bake for 25-30 minutes at 180 degrees. Diet eggplant the recipe of which you can use in your menu has the following KBJU per 100 grams - 117 / 9.6 / 7.2 / 3.6.

PP baked eggplant recipe

Diet eggplant in the oven can be cooked without any additional ingredients.

• 2 medium eggplants. Cut into thin slices, grease with vegetable oil on both sides and salt.
• Dry herbs. Use a ready-made mixture of Provence or Italian herbs.

We sprinkle our plates with herbs and turn into a roll. We fix with a toothpick and bake in the oven (180-200 degrees) for about 15-20 minutes. These pp eggplants will serve as an excellent addition to meat dishes.

Here's another one step by step recipe dietary eggplant:

• 1 medium eggplant. We cut it into two halves and make cuts all over the eggplant, as in the photo
• Olive oil. It will be the basis of the sauce with which we will water our eggplant, 2 teaspoons are enough for you.
• Garlic. It will spice up our dish. 2 cloves will be enough.
• Spices to taste. You can use salt, pepper and basil.

Mix olive oil with spices, spices and garlic and sprinkle our eggplant with the resulting sauce. We bake a diet dish for about 30 minutes at a temperature of 180 degrees.

Eggplant in a double boiler - a diet recipe

If you seriously decide to take care of your diet and lose weight, then recipes for cooking eggplant in a double boiler will definitely come in handy. In a double boiler, you can cook without adding oil, which means that the calorie content of such dishes is very minimal.

• 1 medium eggplant. mine, cut into thin pieces, add your favorite spices, salt.
• 1 medium tomato. Wash, cut into thin pieces.
• 2 tablespoons lemon juice.
• Fresh parsley.

We put the eggplants in the capacity of the double boiler, put the tomatoes on top of them. Spraying everything lemon juice and sprinkle with herbs. Cook in a double boiler for about 10 minutes. Such low-calorie eggplant dishes will great side dish for lunch or dinner.

Diet eggplant in a slow cooker

How to cook diet eggplant in a slow cooker and at the same time get low calorie meal? The recipe is quite simple:

• 1 medium eggplant. Cut it into small pieces, salt and pepper.
• 100 grams of chicken. We will use chicken fillet. 100 grams of such meat contains only 110 calories and as much as 23 grams of protein.
• 1 small onion
• 100g fresh mushrooms. Mushrooms are perfect for this recipe.
• 1 tablespoon vegetable oil
• Spices

We cut the chicken fillet into pieces and fry in the "Baking" mode, send onions and champignons there. At the very end, put the eggplant, salt and pepper. Add some water and switch to the "Extinguishing" mode. Ready meal you can sprinkle with herbs.

Eggplant diet recipes are varied and quite easy to prepare. You can always add your favorite ingredients to recipes, decorate the dish with herbs and serve with natural yogurt. Try alternating our recipes in your diet menu and be sure that the results will not keep you waiting long!

Do you have any favorite eggplant recipes? Share with us, because losing weight together is much easier and more fun!

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

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

The benefits of an eggplant diet

Useful properties are enhanced if eggplants are stewed or baked, and not fried.

Eggplant diet improves metabolism and has a positive effect on the digestive tract. Due to this, getting rid of excess weight. Eggplants help remove harmful substances from the body and improve liver function.

An eggplant diet provides the body with vitamins and nutrients. Eggplant contains calcium, phosphorus, iron and vitamins PP, A, B, C.

Harm eggplant diet

The eggplant diet contains almost no protein, so the muscles begin to “burn out” after 36 hours. Do not harm the body will help the use 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 can slow down, and in order to lose weight, you will have to follow a low-calorie diet.

Before trying the eggplant diet for yourself, consult your doctor.

What you can and can not eat on a diet

Can be eaten:

• Berries in raw, boiled and stewed form;
• Low-fat dairy products;
• Bread with bran;
• water;
• Green tea;
• Unsweetened coffee.

You can not eat and drink:

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

Eggplant diet contraindications

Eggplant diet can not be followed if you have a tendency to indigestion, ulcers and exacerbation of gastritis.

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

Eggplant in the oven with garlic

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

Watch the calorie content of the diet, it should not be less than 1000 kcal. Otherwise, you will lose weight quickly, but after leaving the diet, it will return back in a week.