Today I want to share two recipes for light salads for dinner. These low-calorie, but at the same time tasty and nutritious dishes are suitable for those who want to lose weight, as well as those who monitor weight maintenance. The energy value of each serving is only 300 kcal, and the ratio of proteins, fats and carbohydrates is optimal for an evening meal.
A few important points:
- As a dressing for such dishes, it is better to use any vegetable oil, vinegar, natural yogurt without additives or sour cream of low fat content. They are good for digestion and do not contain many calories.
- To make the dish more nutritious and increase its nutritional value, for example, for households who do not follow a diet for weight loss, you can add wheat crackers, chopped nuts or a hard-boiled egg to a ready-made salad.
Material Content:
Light salad without mayonnaise
- Cooking time: 50 minutes.
- Level of difficulty: simple.
- Servings Per Container: 3.
- Serving Weight: 240 g.
- Calorie content in 1 portion: 298.8 kcal (proteins - 33.3 g; fats - 14.9 g; carbohydrates - 7.7 g).
- Calorie content per 100 g: 124.5 kcal (BZHU: 13.9; 6.2; 3.2).
- Destination: dinner.
I suggest starting with a simple and satisfying vitamin salad of chicken and vegetables with yogurt dressing. It turns out quickly and tasty.
Ingredients:
- chicken breast fillet - 400 g;
- bell pepper - 1 pc.;
- avocado - 1 pc.;
- natural yogurt - 100 g;
- salt and greens to taste.
On a note. The dish can be made more dietary if you replace the avocado with 2-3 stalks of celery or 100 g finely chopped white cabbage.
When all the components are assembled, I get to work:
- Boil chicken until cooked - about 30 minutes.
- I peel off the avocado and pull out a bone.
- With Bulgarian pepper, I cut the stem and septum, clean the seeds.
- I cut all prepared components in the same pieces - small cubes or small oblong cubes.
- Dress salad with yogurt, salt, mix gently and decorate with chopped herbs.
Arugula and Shrimp Salad
- Cooking time: 30 minutes.
- Level of difficulty: simple.
- Servings Per Container: 3.
- Serving Weight: 230 g.
- Calorie content in 1 portion: 296.9 kcal (proteins - 24.1 g; fats - 20.8 g; carbohydrates - 3.5 g).
- Calorie content per 100 g: 128.4 kcal (BZhU: 10.4; 9; 1.5);
- Destination: dinner.
Arugula, possessing a unique taste and pleasant aroma, contains various vitamins (A, B1, B2, B9, H, C and PP) and goes well with delicate shrimp meat, rich in easily digestible protein. I propose combining these 2 components in an original and sophisticated salad.
List of ingredients:
- shrimp (unpeeled) - 1 kg;
- arugula - 150 g;
- cherry tomatoes - 150 g;
- hard cheese - 50 g;
- garlic - 1 clove;
- balsamic vinegar - ½ tbsp. l .;
- unrefined olive oil - 2 tbsp. l .;
- salt, pepper - to taste.
How do I cook:
- Prawns for 2-3 minutes put in a pan with boiling, slightly salted water. After that, I wash them, cool them, and then carefully remove the heads and shells.
- Arugula randomly vomit hands.
- I cut cherry tomatoes in halves or quarters, depending on their size.
- Fine cheese and garlic.
- I put all the ingredients in a salad bowl, add a little pepper and salt, water the dressing made from olive oil and balsamic vinegar, mix gently.
It turns out a delicious low-calorie salad, which is suitable for a small family celebration.
Light salad without mayonnaise
refueling. It turns out quickly and tasty.
Ingredients
- 400 g. Chicken breast fillet
- 1 PC. Bell pepper
- 1 PC. Avocado
- 100 g. Natural yogurt
- taste Salt and greens
Step-by-step instruction
- Boil chicken until cooked - about 30 minutes.
- I peel off the avocado and pull out a bone.
- With Bulgarian pepper, I cut the stem and septum, clean the seeds.
- I cut all prepared components in the same pieces - small cubes or small oblong cubes.
- Dress salad with yogurt, salt, mix gently and decorate with chopped
greens.
