Olivier salad is one of the favorite recipes of Russian housewives; a rare New Year's table can do without this favorite dish. At the same time, there is no need to give it up, even for those who are on a diet. It is enough just with the help of simple actions to reduce the calorie content of this salad.
Olivier recipe
The traditional Olivier salad recipe, which is most often used for its preparation, does include a number of high-calorie ingredients that provide significant energy value to the finished dish. So, the indispensable components of a traditional salad are boiled potatoes and eggs, pickles, green peas, as well as boiled sausage and mayonnaise.
At the same time, the preparation of a salad involves mixing these components in certain proportions, which determine the calorie content of the finished product. So, for example, the standard amount of potatoes for such a salad is 2 medium-sized potatoes, which will provide about 150 calories. Two eggs in the salad will give another 160 kilocalories, a medium-sized pickled cucumber - about 15 kilocalories, 100 grams of green peas - 40 kilocalories. At the same time, the most high-calorie components of the recipe are boiled sausage, 150 grams of which will add another 385 kilocalories to the salad, and mayonnaise. For the preparation of such an amount of salad, they usually put about 100 grams of mayonnaise, which adds about 630 kilocalories to its energy value.
Thus, the output is about 750 grams of lettuce, the total calorie content of which is 1380 kilocalories. That is, the calorie content of 100 grams of the finished product is about 185 kilocalories.
Reducing calories
Analysis of the composition of the Olivier salad recipe shows that the contribution of such components as, for example, green peas or pickled cucumber to the total calorie content of the finished dish is minimal. Therefore, it makes sense to try to reduce its energy value at the expense of the most high-calorie ingredients - boiled sausage and mayonnaise.
So, for example, boiled sausage as part of a recipe, without much damage to the taste of the finished salad, can be replaced with boiled skinless chicken breast. For comparison, the calorie content of 100 grams of cooked sausage is 257 kilocalories, while the chicken breast without skin is 113 kilocalories. Considering that the recipe contains 150 grams of this product, the total calorie content of the salad will be reduced by more than 200 kilocalories.
It is quite possible to replace mayonnaise with a sauce based on kefir or low-fat yogurt mixed with mustard. For example, if you take 80 grams of one percent kefir and 20 grams of mustard to prepare the necessary 100 grams of such a sauce, the total calorie content of such a sauce will be 62 kilocalories. Considering that 100 grams of mayonnaise contains about 630 kilocalories, the decrease in the energy value of the finished dish due to this replacement will be about 570 kilocalories.
Thus, by making these simple changes in the recipe, you can achieve that a similar amount of salad will contain not 1380, but about 600 calories. That is, the calorie content of 100 grams of the finished product will be only about 80 kilocalories.
