Diet cutlets in the oven from meat, chicken, fish. Secrets and recipes for cooking cutlets for diet food in the oven

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Prepared by: Alexey Marchuk

05/27/2014 Cooking time: 1 hour 0 minutes

Those who are watching their figure need to select dietary foods to match their desires. I offer you a simple recipe for making diet cutlets from zucchini and minced chicken.

General principles for cooking diet cutlets in the oven

In order for this dish to be not only dietary, but also very tasty and look good, certain rules must be followed.

1. Diet cutlets in the oven are prepared from lean meat - veal, chicken, rabbit, turkey, as well as from lean fish. Pike, pike perch, tilapia, cod, pollock, pink salmon and others are suitable for the latter.

2. Before starting cooking, meat or fish fillet must be turned through a meat grinder twice, and the minced meat additives - onions, bread and other ingredients suggested in the recipe - must also be processed a second time.

3. The main problem when making cutlets in the oven is to make sure they are juicy. This is especially difficult with dietary dishes, because there is minimal fat. To do this, use several techniques:

- onions add juiciness, so they add them sparingly, at the rate of 1:5 - 1:3 in relation to meat and fish

— the bread crumb retains moisture in itself, and therefore in the cutlets, preventing it from evaporating; soak the bread well not in water, but in milk, then the cutlets will be especially tender

- the minced meat must be perfectly mixed

- when kneading, you can add a few tablespoons of cold water or milk

— before putting the finished cutlets in the oven, it would be a good idea to lightly grease them with vegetable oil

- cover the baking sheet with foil during baking

— cutlets cannot be left in the oven.

4. Diet cutlets are served with buckwheat, rice, and fresh vegetables.

Recipes are offered based on 500 g of meat or fish, this is for 2 regular servings. If you need more cutlets, simply increase the amount of ingredients.

The lowest calorie cutlet recipes

There are many recipes for diet cutlets, so there is an option for every taste. Meat, fish, vegetables and cereals will be an excellent addition to the diet of a person losing weight. The main thing is to use low-calorie ingredients, choose the appropriate heat treatment method, and follow the recipe.

Steamed cutlets: cooking correctly

Dietary steamed turkey cutlets are so light and tender that even children can eat them. 100 g of the dish contains 91 kcal, the ratio of protein/fats/carbohydrates in grams is 14.6:0.9:6.1.

Recipe:

1. Pass 700 g of turkey meat and onions through a meat grinder twice or three times. Then beat the mass with a blender.
2. Stir the mixture with oatmeal (6 tbsp), ½ cup of milk, salt, and spices.
3. Form into patties with wet hands. Place them in a steaming container.
4. Cook in a double boiler for 40-50 minutes.

This is a simple recipe for a tasty and healthy dish that you can eat on fasting days. Diet cutlets can be prepared without a double boiler by placing a colander in a pan of boiling water so that it does not touch the water.

Baked chicken breast

This recipe produces tasty and satisfying meatballs that do not spoil your figure. They have a crispy crust and a pleasant aroma. Calorie content – ​​113 kcal, BJU – 18:1.4:6.5 g.

Step by step recipe:

1. Pass 500 g of chicken breast and onion through a meat grinder.
2. Grind 2 carrots, simmer in olive oil and water (1:2).
3. Add the stewed vegetable to the minced meat, add the yolk (1 piece), 2 tbsp. l. low-fat milk, stir. Salt and pepper.
4. Make cutlets.
5. Place a layer of onions, cut into rings, tomatoes or cabbage on a baking sheet. And place the cutlets on top. A vegetable bed will make them juicier and more flavorful.

Serve diet meatballs with low-calorie sauce, porridge or vegetable puree. You can use veal instead of chicken breast.

Steamed beef

Cooking cutlets from minced beef will not cause difficulties even for a novice housewife. Nutritional value – up to 190 kcal, BJU – 16.5:14:1 g.

Cooking steps:

1. Mince 500 g of lean beef, 2 onions, 300 g of white cabbage several times. Beat the mixture with a blender.
2. Chop a bunch of herbs (dill, parsley or basil).
3. Add 50 ml of low-fat milk, egg, and spices to the mixture. Mix thoroughly, beat the minced meat, put in the refrigerator for half an hour.
4. Form cutlets and place them on a steamer tray greased with olive oil. Cook for 25 minutes.

The results are juicy and tasty dietary cutlets.

Zucchini in the oven

This recipe is included in the Dukan diet. They are delicious, easy and quick to prepare. Nutritional value – approximately 120 kcal, BJU – 11.8:5.9:5.3 g.

Cooking steps:

1. Wash, peel 2 zucchini, grind them. Squeeze out the juice.
2. Mix the zucchini mass with 100 g of chopped chicken fillet, a small amount of dry onion, black pepper, Adyghe salt, egg, 1 tbsp. l. ground bran.
3. Form cutlets and fry them in a frying pan with a non-stick bottom for 5 minutes on each side.
4. Add a little water to the pan, cover with a lid, and simmer for 10 minutes.

Serve diet cutlets with chopped vegetables and herbs.

Steamed fish

Steamed minced fish cutlets turn out very juicy and tender. This recipe uses pike perch, the calorie content of which does not exceed 120 kcal/100 g. The ratio of BJU is 15.4: 4: 7.6 g.

Cooking steps:

1. Grind 400 g of fish fillet using a meat grinder or blender.
2. Grind 1 carrot, chop the onion.
3. Mix the minced meat with vegetables, add protein, 3 tbsp. l. soy sauce, chopped herbs, 1 tbsp. l. ground oatmeal. Leave the mixture for half an hour for the bran to swell.
4. Form into balls, place in a multicooker or steamer container, cook for 20-25 minutes.

Serve steamed fish cutlets with low-fat sour cream sauce.

Chicken with vegetables and cottage cheese

This dish looks very appetizing and bright. The meatballs have a delicate texture and an islandy taste. Energy value – 140 kcal, BJU – 20.6:5:3.7 g.

Recipe:

1. Remove seeds, chop 1 hot pepper.
2. Grind 350 g of zucchini.
3. Grind 800 g chicken breast, 90 g carrots, 3 cloves of garlic using a meat grinder.
4. Mix minced meat with carrots, garlic, chili pepper, egg, 2 tbsp. l. ground bran, 200 g of cottage cheese, salt, pepper, chopped dill. Place it in the freezer for half an hour.
5. Form the cutlets and cook them in the “Stew” mode for about half an hour.

The result is delicious, juicy meatballs with a tangy, creamy flavor.

Cabbage with mushrooms in the oven

You can use cauliflower or regular white cabbage in this recipe. Thanks to the main component and mushrooms, diet cutlets have a wonderful aroma. Calorie content – ​​110 kcal, BJU – 3:3:15.3 g.

Cooking steps:

1. Boil 300 g of cabbage for 5-8 minutes.
2. Simmer chopped champignons (150 g) in a non-stick frying pan in a mixture of olive oil and water (1:2).
3. After the liquid from the mushrooms has evaporated, add chopped onion and simmer for 5 minutes.
4. Mix cabbage with stewed vegetables, protein, 2 tbsp. l. ground oatmeal, spices, 2 tbsp. l. low-fat milk. Mix thoroughly, beat, leave for half an hour in the cold.
5. Make small cutlets, roll them in breading, place them on a baking sheet, the bottom of which is covered with parchment paper.
6. Bake until done, basting occasionally with vegetable broth.

Eat a dietary dish with porridge or vegetable puree.

With buckwheat and mushrooms

If you have boiled buckwheat left, don’t rush to throw it away. You can make delicious cutlets from leftover porridge. Nutritional value – 97.3 kcal, BJU – 5:1.3:17.5 g.

Cooking steps:

1. Pass 500 g of boiled buckwheat through a meat grinder.
2. Grind the carrots through a fine grater and chop the onion.
3. Simmer 150 g of chopped mushrooms in a frying pan for 10-15 minutes in olive oil and water.
4. Combine all ingredients, add egg, 2 tbsp. l. ground oatmeal, spices, beat with a blender.
5. Form into flat cakes and place them on a steaming container. Cook for 20-30 minutes in the “Stew” mode.

The result is airy, juicy cutlets.

Hepatic

This dish is prepared simply and quickly, and the end result is delicious, aromatic meatballs. Calorie content – ​​120 kcal, BJU – 16.7:8.5:5.8 g.

Cooking steps:

1. Boil and grind 500 g of chicken liver in a meat grinder 2-3 times.
2. Simmer grated carrots and onions in a frying pan in the usual way (olive oil and water) until soft.
3. Combine vegetables with liver, add egg, 2 tbsp. l. ground bran, spices.
4. Form the cutlets, place them in a steaming container, and cook for about half an hour.

Eat liver cutlets with vegetable salad, a light side dish or sauce.

Carrot

Sweet lovers can overcome their sugar cravings with carrot cutlets. Nutritional value – about 120 kcal, BJU – 6:3:18 g.

Step by step recipe:

1. Boil 1 kg of carrots.
2. Pour boiling water over 1 cup of prunes and leave for half an hour.
3. Grind the finished carrots, prunes, protein, 2 tbsp using a meat grinder or blender. l. decoys.
4. Form cutlets and steam for 20-30 minutes.

Serve carrot cutlets with honey or yogurt.

Chef's secrets and tricks for preparing diet cutlets in the oven

Each cook or housewife uses her own secrets of skill, developed over the years or received from elders. Thanks to this, the dishes turn out very tasty, beautiful and healthy. Cooking diet cutlets in the oven also has its secrets.

• The minced meat for the cutlets should be very tender, so it is advisable to mince it twice. Before doing this, it is necessary to remove all the veins from the meat or fish, avoiding any fish bones except the smallest ones.
• You should not neglect dishes where zucchini, cabbage and even pumpkin are added to the minced meat - this will not spoil the taste, but simply add tenderness and juiciness to the cutlets.
• For those who like a richer taste, you can add various aromatic herbs and spices to the minced meat for cutlets in the oven - thyme, basil, oregano, allspice.
• After baking, the cutlets should not be left in the oven for more than five minutes, otherwise they will dry out.
• Diet cutlets with a minimum of fat are also tasty when served cold. If you plan to eat them cold, you need to transfer them from the baking sheet to a container or dish, let them cool completely and put them in the refrigerator.

Bon appetit!

Useful links:

Vegetable potato cutlets

• 0.5 kg of potatoes;
• 2 tbsp. l. flour;
• 1 egg;
• grated cheese - to taste.

This dish can be prepared from either raw or boiled potatoes.

1 way

1. Grate raw potatoes on a coarse grater.
2. Add salt, beat in the egg, mix.
3. Add flour so that you can knead thick potato mince. When forming, place a little grated cheese inside each cutlet.
4. Place the cutlets on a greased baking sheet and bake in an oven preheated to 180°C until golden brown.

Cooking from minced chicken with cheese

To prevent the cutlets from spreading during cooking, they must contain a “fixer”. Usually this function is assigned to eggs. Traditionally chicken is added. But I advise you to experiment. Take quail instead. You will be pleasantly surprised how airy and soft the meat “balls” will be.

For reference: for half a kilo of minced meat (chicken + vegetable components) add 3 quail eggs.

You will need the following products:

• Chicken breasts – 0.5 kg.
• Hard cheese – 100 gr.
• Garlic – 2 cloves
• Dill greens – bunch
• Egg – 1 piece
• Chopped hot pepper – 1/2 pod
• Salt - to taste
• Seasoning for poultry - to taste
• Breadcrumbs
• Tomato – 1 piece
• Homemade mayonnaise - a couple of tablespoons

Cooking features:

Trim the chicken from the bones, remove the skin and chop the fillet. Whether you chop the meat in a meat grinder or a blender, it doesn’t matter. Salt the minced meat, add seasoning and hot pepper to it. We also send the broken egg there.

Let the washed greens dry a little. This will get rid of unnecessary moisture. Then chop the dill finely and pour it into the minced meat.

Pass the peeled garlic through a garlic press. And we enrich the meat mixture with this aromatic mass.

Mix all the ingredients in the bowl thoroughly with your hands.

Please note: if the minced meat turns out watery, add breadcrumbs to it and mix thoroughly.

Cut the cheese into small, flat, oblong pieces.

When forming cutlets, dip your hands in a bowl of water. We collect a small amount of mass and make a flat cake from the minced chicken. Place a piece of cheese in the middle. And roll the cutlet so that the cheese is inside.

It shouldn't be visible. You need to make sure that the filling is covered with a meat layer on all sides.

Roll the “balls” in breading. Place them on a baking sheet lined with foil greased with vegetable oil. And put it in an oven preheated to 190 degrees. Bake for 30 minutes.

Cut the tomato into slices. Place tomato slices on top of each cutlet. We also make a mayonnaise mesh. Place this beauty in the oven for another 15 minutes. Then we take it out and take a sample. Awesome taste!

White chicken meat is an excellent choice for losing weight

Dietary steamed chicken cutlets with vegetables are an excellent dish, and there is no need to prepare a separate side dish.

To prepare them you will need:

1. Skinless chicken breast
2. Potato
3. Carrot
4. Onion
5. Salt
6. Spices
7. Eggs.

Cooking technology

Chicken meat should be minced with a meat grinder, salt and pepper to taste, and add your favorite seasonings. Grate the onion and carrots and mix with the minced chicken, add the egg and, after mixing thoroughly, form cutlets. They are placed in a steamer along with new potatoes or placed in a steam bath for 20 minutes.

From cabbage

Dietary cabbage cutlets are prepared as follows.

• Small fork of cabbage – 1kg
• A few tablespoons of milk
• 3 cups vegetable broth
• 2 eggs
• 3 spoons of semolina.

Preparation

1. Cabbage should be chopped and simmered in vegetable broth until completely softened.
2. Add semolina and simmer the mixture for another 10 minutes
3. Remove cabbage from heat and cool
4. Add eggs and mix everything thoroughly
5. Form cutlets and you can steam them.

These cutlets are served with low-fat sour cream or mushroom sauce.

Is it possible to eat cutlets while losing weight?

It is possible to prepare low-calorie cutlets by steaming without using vegetable oil. In addition, there are several secrets to making cutlets for weight loss.

1. You cannot add milk or potatoes to the dish.
2. Carrots, cabbage and onions add juiciness to the cutlets.
3. It is strictly forbidden to cook food in oil. If it seems dry and bland, you can add 1 tsp. sour cream.
4. Fish, chicken, lean beef, and turkey products are suitable for this dish.
5. It is not recommended to use beef, pork, or lamb as a basis.
6. It is better to add not the whole egg to cutlets, but only the white or yolk.

Steamed dishes are just as tasty as fried ones. In addition, they can be eaten on a diet. Diet cutlets contain a large amount of protein and a minimal amount of carbohydrates and fats.

The benefits or harms of cutlets for weight loss

The main ingredient of dietary cutlets is minced meat or fillet. It is worth considering that this product is a semi-finished product and is divided into 2 categories:

• A, B;
• B, G, D.

The first group includes semi-finished meat products with a meat percentage of more than 80%, the second group includes meat-containing products with 60% meat.

The main advantage of diet cutlets is a huge amount of protein, which is the main source of increasing muscle mass. Such dishes are suitable not only for people on a diet, but also for athletes. Diet cutlets saturate the body with vitamins, preventing the development of vitamin deficiency.

This dish is suitable for people with certain diseases:

• gout;
• diabetes;
• obesity;
• stomach ulcer.

Chicken meat is a source of many beneficial vitamins and minerals. It contains:

• linoleic acid;
• vitamins B1, B2, B6;
• niacin;
• potassium, manganese.

It is chicken cutlets that contain the least amount of fat compared to other types of meat. To lose weight, it is recommended to combine these dishes with physical activity. Diet cutlets can also be eaten by people during the postoperative period and during serious illnesses, if the attending physician allows it.

Diet cutlets are, as a rule, absolutely harmless. They may cause allergic reactions in some. If you are intolerant to chicken, turkey, or beef, it is better not to eat dietary meat cutlets.

When choosing meat for cutlets, it is better to give preference to homemade products. Often there are low-quality products on store shelves. To avoid poisoning and diseases of the digestive system, you must always check the composition and expiration date of meat.

Breaded

Chicken belongs to the category of the most easily digestible foods, so it is often used for preparing dietary dishes. In addition, lean white meat should be included in every child's diet due to its high protein content. Chicken cutlets in breadcrumbs are an excellent lunch or dinner option for small children and adults suffering from gastrointestinal diseases or on a diet.

Ingredients:

• milk – ½ tbsp.;
• seasonings;
• hard cheese – 100 g;
• large onion;
• minced chicken breast – 0.6 kg;
• breadcrumbs;
• a piece of bread;
• egg.

Cooking method:

1. Place the bread in the milk, leaving it to soak for 10 minutes.
2. The onion needs to be chopped very finely, mixed with minced meat and egg. You should also add squeezed bread here.
3. Season the minced meat to taste and mix it very well. If the mass turns out to be thick, you need to add milk little by little, continuing to knead the minced meat.
4. With wet hands, form the cutlets, roll them in breading, and place them on the oiled surface of a baking sheet.
5. Sprinkle grated cheese on top of each meat ball. Bake the dish for half an hour or longer (until golden brown) at 190 degrees oven.

With gravy

The recipe for cooking chicken cutlets in the oven is a godsend for those for whom fried foods are contraindicated. In addition, this cooking method is ideal for housewives who need to feed a large number of people and have very little free time. Chicken cutlets in sauce in the oven have a very pleasant, delicate taste and are juicy. Below we describe in detail and with photos how to prepare the dish.

Ingredients:

• onions – 2 pcs.;
• milk – 50 ml;
• minced chicken – 0.6 kg;
• slice of loaf;
• tomato paste – 4 tbsp. l.;
• broth/water – 400 ml;
• flour – 1 tbsp. l.;
• garlic cloves – 2 pcs.;
• seasonings

Cooking method:

1. Salt the minced meat, mix with the loaf soaked in milk and then squeezed out.
2. Add crushed garlic and finely chopped onion (1 pc.) to the mixture.
3. Mix the mixture thoroughly and form small circles out of it.
4. Place them on a greased baking dish.
5. Separately, fry the onion cubes. When they become transparent, add flour. After 5 minutes, add 3 tablespoons of tomato paste to the food.
6. After mixing the ingredients, slowly pour in the water/broth.
7. Pour the boiled sauce over the formed cutlets and bake them for 15 minutes at 180 degrees in the oven.

Beats

Dietary recipes are developed in such a way that they do not contain high-calorie components, heavy fats and carbohydrates. For example, delicious traditional meatballs are made from a mixture of beef and pork, which gives them a high calorie content. However, for dietary meatballs, lean beef with the addition of beets, carrots, and onions is quite suitable. Lean meat will ensure that the body is fully saturated with proteins, and vegetables cleanse the body well due to the large amount of fiber. Particularly popular are meatballs made from turkey, rabbit, and chicken with the addition of beets.

For the meatballs you will need lean meat, raw beets, onions, garlic and spices, as well as semolina and an egg. The cooking technology is the same as for cutlets, only the meatballs are made smaller in size and beaten, tossed from palm to palm to form a flat cake no more than 2 cm thick.

Dietary meatballs are prepared either steamed or in the oven to significantly reduce the calorie content of the dish. You can serve the meatballs with a delicate sour cream sauce, to which greens and garlic are added. If dietary meatballs are cooked in the oven, then 10 minutes before they are fully cooked, open the lid. Then they will brown nicely. Meat balls with beets will be an excellent nutritious dietary dinner.

There are a huge number of recipes for diet cutlets. You can improve them, invent your own recipe, selecting products to suit your taste. Bon appetit!

Delicious chicken Kiev cutlets

A dish of chicken fillet is being prepared. You need a filling of butter and herbs. Mushrooms, cheese, eggs are added to the filling, nothing will spoil the finished product, it will still turn out very tasty. It takes about an hour to prepare.

Products:

• chicken meat – 0.4 kg or 2 pieces;
• 2 chicken eggs;
• 50 gr. flour;
• oil drain – 100 gr.;
• crackers;
• greens: dill, parsley.

How to cook

The chicken meat is washed, a small fillet is cut off, beaten through a film, an even layer is needed. Wash and dry the piece, salt it. Place cold butter with chopped herbs in the middle of the layer and cover with a small piece of meat. Roll it up to make an oblong cutlet. Place semi-finished products in the freezer for 15 minutes.

Eggs, flour and crackers are laid out on separate plates. Frozen cutlets are dipped in flour, egg, then breadcrumbs. Pour oil into a heated frying pan, heat it up, fry each cutlet for 3 minutes on each side. Place the products in the oven for 10 minutes at a temperature of 190*C.

Advice!

When rolling the meat, there should be no gaps anywhere, otherwise the oil will leak out.