Diet dishes in the oven

As practice shows, baking can be considered the optimal way to prepare all kinds of dietary dishes. Even from the most boring products like tasteless zucchini, low-fat cottage cheese or the notorious chicken breast, you can cook tender, juicy, delicious dishes without using a gram of oil. When baking, products retain their taste properties much better than when boiling, and the dishes are much less caloric than when frying with fat. Therefore, if you are still not very friendly with the oven, it's time to fix this.

Chicken breast with vegetables and mushrooms in the oven
Ingredients:

Chicken fillet – 1 kg
Carrots – 1 pc.
Green beans – 200 g
Onions – 1-2 pcs.
Eggplants – 1-2 pcs.
Champignons – 300 g
Salt, spices to taste
Cut the eggplants into large cubes and soak in salted water for 30-40 minutes to remove the bitterness, then drain the water. Place the eggplants, onion cut into rings, peeled mushrooms, carrots cut into thin circles and fillet, also cut into small pieces, in a baking dish. Salt, add spices, stir, cover with a lid (or foil if the dish is without a lid) and put in an oven preheated to 190 ° for 30-40 minutes. As you can see, incredibly simple, but oh so delicious!

Nutritional value per 100 g:

Proteins – 16.9 g
Fats – 1.1 g
Carbohydrates – 2.5 g
Caloric content – ​​91.4 kcal
Stuffed zucchini baked in the oven
Ingredients:

Zucchini – 5 pcs.
Beef tenderloin – 500 g
Egg – 1 pc.
Onion – 1 pc.
Oat flakes – 100 g
Cheese 20% – 100 g
Salt, spices to taste
Wash the zucchini, cut in half lengthwise and carefully clean out the core from each half, leaving "boats" 5-8 mm thick. Clean the meat from films and mince it in a meat grinder, add finely chopped onion, egg, oatmeal, spices, salt and chopped zucchini pulp. Mix the mince thoroughly and stuff the "boats" with it. Put the zucchini in the oven, preheated to 180 ° C, for 20 minutes, then take it out, sprinkle with grated cheese and put it back in the oven for another 5-10 minutes.

The flakes in this recipe are needed to absorb excess liquid and make the filling dense - then it will not fall apart when ready. If you do not like oatmeal, you can replace it with semolina or corn grits, fiber, buckwheat or barley flakes.

Nutritional value per 100 g:

Proteins – 3.6 g
Fats – 2.4 g
Carbohydrates – 6.4 g
Caloric content – ​​61.5 kcal
Baked Pollock: Diet Recipe
Ingredients:

Pollock (carcasses without heads) – 1 kg
Onions – 3 pcs.
Lemon – ½ pc.
Salt, spices to taste
Defrost and wash the fish. Cut the onion into rings and the lemon into thin slices. Put 2-3 lemon slices and a few onion rings inside each fish. Rub the fish thoroughly with salt and spices. Black pepper, marjoram, rosemary, and dried dill are best. Wrap each fish tightly in foil and leave for 20-30 minutes, then put it in a preheated oven at 180°C for another 20-30 minutes. This recipe can be used to cook any fish, including river fish – lemon and onion eliminate the characteristic smell and make the taste more delicate.

Nutritional value per 100 g:

Proteins – 20.3 g
Fats – 1.1 g
Carbohydrates – 2.9 g
Caloric content – ​​101.5 kcal
Diet cod cutlets in the oven
Ingredients:

Cod fillet – 500 g
Egg – 1 pc.
Onion – 1 pc.
Oat flakes – 100 g
Powdered fiber - 100 g
Salt, spices to taste
Defrost the fillet and mince it. Add finely chopped onion, egg, salt and spices, oatmeal. Leave for 20-30 minutes so that the flakes absorb moisture. Then form cutlets and roll them in fiber. Place on a baking sheet covered with parchment, foil or silicone mat, and bake for 20-30 minutes at 200°C.

Nutritional value per 100 g:

Proteins – 14.9 g
Fats – 2.4 g
Carbohydrates – 11.2 g
Caloric content – ​​125.1 kcal
Banana cheesecakes with raisins in the oven
Ingredients:

Cottage cheese 0% – 500 g
Bananas – 2 pcs.
Corn flour – 100 g
Protein – 50 g
Raisins – 100 g
If the bananas are ripe enough and the protein is sweet, you can sweeten the syrniki without any sweetener. If you like it sweeter, add a little sugar substitute. It is best to use vanilla or ice cream-flavored protein, but chocolate and coconut are also good choices.

Mix cottage cheese, flour, bananas and protein in a blender. Add raisins to the resulting mixture and mix. Form cheesecakes and place on a baking sheet. Bake for 25-30 minutes at 180°C.

Nutritional value per 100 g:

Proteins – 14.8 g
Fats – 0.6 g
Carbohydrates – 21.7 g
Caloric content – ​​150.2 kcal
Baked Cherry Clafoutis
Ingredients:

Pitted cherries – 400 g
Eggs – 3 pcs.
Milk – 300 ml
Whole grain flour – 60 g
Sweetener, spices to taste
Place the cherries in a colander for an hour and a half to drain off excess juice. Then arrange the berries in portioned molds. Beat the eggs with milk and flour using a mixer, add sweetener. The dough may seem too runny, but there is no need to add more flour – it will set perfectly, like pancakes, it will just take longer.

To eliminate the characteristic "omelette" smell, some cooks advise using more yolks than whites, but this option turns out to be fatty. If fats do not scare you, feel free to follow the advice of reputable chefs - clafoutis will not only smell nice, but its consistency will also be even more tender. Just do not forget to adjust the KBZhU of the recipe in this case. If you want a more dietary option, just add more cinnamon, vanilla or nutmeg to the dough.

Pour the dough over the cherries in the molds and place in the oven preheated to 180°C and bake for about an hour. You can check the readiness with a knife, carefully inserting its tip into the center of the pie. When the blade comes out clean, the clafoutis is ready.

Nutritional value per 100 g:

Proteins – 4.9 g
Fats – 3.9 g
Carbohydrates – 13.2 g
Caloric content – ​​108 kcal
French fries in the oven without oil
Ingredients:

Potatoes – 6 pcs.
Egg – 1 pc.
Salt, spices to taste
It is better to take young potatoes - after cooking they will be firmer and crispier. Peel the tubers and cut into strips. Beat the egg, adding salt and spices. Red pepper and dry garlic are best. Pour the beaten egg over the potatoes and mix, leave for 5-7 minutes. Cover the baking sheet with foil and lay the potatoes in one layer. Bake at 190 ° C until the potatoes are golden brown.

Nutritional value per 100 g:

Proteins – 4.8 g
Fats – 2.1 g
Carbohydrates – 24.3 g
Caloric content – ​​135.6 kcal
Style Summary
Remember that ovens "behave" differently, so it is not always necessary to strictly adhere to the time and temperature specified in the recipe. Consider the features of your oven and, if possible, try to monitor the dish during the baking process.