Without prejudice figure: New Year's menu for those who are afraid to get better

snacks

Caprese skewers

Ingredients for 10 servings:

• 10 cherry tomatoes;
• 100 g of mozzarella (or 10 balls);
• bunch of basil;
• 1½ tablespoons olive oil;
• 1 tablespoon balsamic vinegar.

preparation

Mozzarella cut into large pieces. Basil, wash and cut. Mix the olive oil and balsamic vinegar. Dip slices of mozzarella cheese into the sauce, then roll in the basilica. Wash tomatoes and let them dry.

Caprese Assemble: Place the skewers on each tomato and mozzarella cube.

In one portion: 42 kcal, 2 g protein 4 g fat, 1g carbohydrate.

Fried eggplant with pomegranate

Ingredients:

• 2 eggplant;
• 2 garlic cloves;
• 2½ tablespoons of olive oil;
• 100 g Greek yogurt;
• ¼ pomegranate;
• salt;
• pepper;
• greens to decorate.

preparation

Wash aubergine slices and slice thickness of about 0.5 cm. Grease a pan with oil, fry the eggplant on both sides. Salt and pepper them in the cooking process.

Garlic peel and chop finely, mix with Greek yoghurt. Each finished grease circle eggplant garlic-yogurt mixture and garnish with pomegranate grains. If desired, add a top of parsley, arugula or watercress.

100g: 60 kcal, 2 g protein 4 g fat, 5 grams of carbohydrates.

White bean dip with vegetable sticks

Dip - it is a thick sauce, which dipped food. Instead, vegetable sticks, you can use bread or bread, but then the caloric meals increase.

Ingredients:

• 2 cans of beans white;
• 20 g of basil;
• ½ large tomato;
• 2 tablespoons olive oil;
• 2 tablespoons of lemon juice;
• salt;
• 4 cucumber;
• 4 carrots;
• 8 celery stalks;
• 2 bell peppers.

preparation

With canned beans, drain the liquid into a separate bowl. Put the beans in a bowl of a blender. Add to them the tomato, oil, salt, basil. Beat all the ingredients a blender until the mixture is smooth. If the dip is too thick, add a little liquid from the beans.

Cucumbers, carrots, peppers, celery, cut into long sticks.

The dish can serve portions, spreading dip a glass and sticking to it vegetable sticks. And it is possible to shift the sauce into a bowl and vegetables submitted separately.

100g dip: 111 kcal, 5.5 g protein, 3.5 g fat, 14 g carbohydrates.

salads

Salad with chicken and mandarins

Ingredients:

• 500 grams of chicken breast;
• 400 g of tomato;
• 150 g of spinach;
• 150 g of mandarin;
• 2 tablespoons olive oil;
• 1 tablespoon soy sauce;
• 1 tablespoon wine vinegar;
• 1 clove of garlic;
• 5 g of grated ginger;
• 1 teaspoon sesame;
• salt;
• pepper.

preparation

Prepare the filling: Mix oil, soy sauce, vinegar, crushed garlic and grated ginger. Let the mixture brew.

Breast, cut into large pieces, salt, pepper and fry on a dry frying pan until cooked.

Tomatoes cut into large cubes (cherry tomatoes, cut in half). Wash and dry spinach. Clean tangerine peel, slice each release of the film.

Mix the ingredients, season with the sauce, sprinkle with sesame seeds.

100g: 75 kcal, 10.1 g protein, 2.4 g fat, 2.8 g carbohydrates.

Salad with turkey ham

Ingredients:

• 200 g of ham, turkey;
• 4 chicken quail eggs or 8;
• 2 cucumber;
• 2 tomatoes;
• 1 paprika;
• 70 g of cheese 15 percent fat;
• 70 g of cream 10 percent fat;
• 1 teaspoon mustard.

preparation

Cut the ham, eggs, cucumbers, tomatoes, peppers into pieces. If you use quail eggs, cut them in half. Cheese rub on a coarse grater. Mix the sour cream and mustard, season salad.

100g: 86 kcal, 7.7 g protein, 4.2 g fat, 4.2 g carbohydrates.

Salad with beets, spinach and walnuts

Ingredients:

• 3 small beets;
• 300 g of spinach;
• 10 g butter;
• 30 grams of walnuts;
• 60 g of hard cheese;
• 1 tablespoon olive oil;
• 1 teaspoon balsamic vinegar;
• 1 teaspoon of honey.

preparation

Wash beets, but not clean. Wrap in foil roots and bake in oven for fifteen hours. Then cool, peel and cut into cubes.

In a frying pan, melt the butter and spinach simmered on it until half.

In a bowl, place beets and spinach, sprinkle with grated cheese and chopped walnuts, season with a mixture of olive oil, balsamic vinegar and honey.

100g: 107 kcal, 5 g protein, 7 g fat, 6 g carbohydrates.

Main dishes

Paella with shrimp

Ingredients:

• 500 g of peeled shrimp;
• 300 g of rice;
• 1 onion;
• 100 g frozen peas;
• salt;
• spices to taste;
• 2 tablespoons of tomato paste.

preparation

Place the shrimp in a deep frying pan, cover with water so that it covered them, simmer until ready. Transfer shrimp with a slotted spoon into a separate bowl, but do not pour out the broth.

Put in a pan with the broth from shrimp finely chopped onion, salt and spices, cook until tender. Then pour in the same pan, rice and fry it for about 5 minutes. Add the tomato paste. Top up with water so that it is one finger above the contents of the frying pan, cook rice until almost cooked.

Add the peas to the rice, shrimp and cook for 5 more minutes.

100g: 98 kcal, 6.5 g protein, 0.5 g fat, 18 g carbohydrates.

Stew in Moroccan

Ingredients:

• 500 grams of lean ground beef;
• 2 eggplant;
• 800 g of tomatoes in brine;
• 2 tomatoes;
• 1 onion;
• 1 carrot;
• 50 g raisins;
• 1 cup of milk;
• 1 carrot;
• 2 tablespoons olive oil;
• salt;
• 30 g of low-fat cheese;
• spices to taste.

preparation

Finely chop the onion, grate the carrots and fry them in a tablespoon of butter until soft. Add the beef, roast another 10 minutes, stirring constantly. Then add the milk to the pan, reduce the heat and simmer for 2 minutes. Mash canned tomatoes and fork together with the juice Put them in a frying pan to mince. Simmer the sauce for about an hour, then add salt, spices, raisins and cook for another 15 minutes.

Eggplant cut into slices or longitudinal plates, place them on the baking, grease remaining oil and bake in oven for about 10 minutes.

In the deep layers of the shape lay half the meat sauce, eggplant half, the remaining sauce, remaining eggplant. Cut the tomatoes into slices, or slices and place them on top. Sprinkle dish grated cheese and bake stew in the oven for about 10 minutes.

100g: 80 kcal, 5 g protein 4 g fat, 5 grams of carbohydrates.

Chicken sausage with mushroom stuffing

Ingredients:

• 500 grams of chicken breast fillet;
• 100 g mushrooms;
• 1 onion;
• ¼ red pepper;
• ¼ yellow pepper;
• salt.

preparation

Chicken breast mince, salt and pepper. Mushrooms and ¾ onion finely chop, fry on a dry frying pan. Very finely chop the remaining onions and bell peppers - they are needed for visual effects.

On the silicone mat or parchment paper, sprinkle a bit of onion and pepper in different colors, put on top of a portion of minced meat and distribute it to the surface in the form of a rectangle. Lightly press down the meat by hand to the onions and peppers in a forcemeat imprinted on the reverse side. In the center of the rectangle parallel to the long sides of the strip lay mushroom frying. Then, using a sheet of parchment mat or sausage shape neat.

Ready sausage bake in the oven for about 25 minutes. If you fry them in a pan, it will look more appetizing, but then in the list of ingredients need to add vegetable oil, and calorie - counted.

100g: 86 kcal, 16 g protein, 1 g fat, 2 g carbohydrates.

Dessert

Orange jelly for adults

Ingredients:

• 8 small oranges;
• 350 ml of dry white wine;
• 40 g of gelatin;
• sweetener to taste.

preparation

Prepare the gelatin as it is written on the packaging. Typically, the powder is poured water for 15 minutes and then heated in a microwave oven.

Squeeze the juice from oranges, fill it with water to the total volume amounted to 850 ml, pour into a pan. Add the wine and sugar substitute. Heat the mixture, to shift it in the swollen gelatin, bring to the boil, but not boil. Allow the liquid to cool slightly and pour into molds. Beauty can be put in a few jelly orange slices.

100g: 46 kcal, 3.2 g protein, 0.1 g fat, 3.8 g carbohydrates.

Banana ice cream with berries

Ingredients:

• 3 bananas;
• 150 g frozen berries.

preparation

Bananas are clean, cut into several pieces and Put in the freezer for a few hours. Before serving, remove them and whisk blender until smooth. The mass becomes creamy. Add the berries into it and again treat the future of ice cream blender. Serve the dish on the table is worth immediately.

100g: 80 kcal, 1.3 g protein, 0.3 g fat, 18.5 g carbohydrates.

Oat pudding with berry sauce

Ingredients:

• 4 tablespoons of finely ground oatmeal;
• 1 cup of milk;
• 1 cup of water;
• sweetener;
• 4 eggs;
• vanillin;
• 300 g of frozen raspberries.

preparation

Mix the water with milk, pour the oatmeal, add sweetener and cook porridge. Until it cools down, do some eggs. Separate proteins, whisk them into solid foam. The porridge, add the egg yolks and vanilla. Gently stir spatula into a mixture of beaten egg whites.

Spread the mixture over the formochkam (preferably silicone: it will be easier to get a pudding). At the bottom of a large pot, pour a little water so that it could accommodate the molds and the liquid would not flow over the edge. Prepare pudding in a water bath for about an hour.

In a saucepan, place the raspberries, add a little sweetener. Fruit juice and ice, most likely, will be enough to sauce acquired the desired consistency, but if the liquid is not enough, you can add a little water. Boil the mixture for 5-7 minutes.

Serve the pudding with berry sauce watering.

100g: 90 kcal, 5.5 g protein, 3.8 g fat, 8.5 g carbohydrates.

see also

• 12 simple snacks that help out in any situation →
• 10 tasty salad dietary →
• How to cook a juicy goose in the oven: the secrets and recipes →