To make the salad dietary, it should be based on vegetables and herbs. If a recipe uses meat or seafood, it should be boiled or baked, not fried. Sauces for low-calorie snacks should be prepared from butter, low-fat sour cream, citrus juice, natural yogurt.
Diet vinaigrette
Ingredients:
- beets - 280-300 g;
- carrots - 280-300 g;
- beans - 120-140 g;
- green peas (canned food) - 120-140 g;
- olive oil - 2-3 tbsp. l.;
- salt, spices, any greens - to taste.
Preparation:
Wrap the beets directly in the skins in a large sheet of foil. Send to the oven to bake until soft. The readiness of the vegetable can be checked directly through the coating with a sharp knife.
Cook the carrots and beans until soft. Legumes can also be used canned. Both white and red beans will do. Drain the marinade from the peas. Lightly dry it directly in a colander.
Cut the finished carrots into neat medium cubes. Also grind the cooled beets. Mix everything with peas and beans.
For dressing in high-quality olive oil, send your favorite spices, fine salt and chopped herbs (green onions decorate the finished dish very much). The latter is added to taste. Greens are an optional ingredient in this salad. Pour the resulting composition over the appetizer.
Cheese salad
Ingredients:
- mozzarella - 180-200 g;
- fresh basil - 1 bunch;
- tomatoes - 600-650 g;
- olive oil - half a liter;
- garlic - 3-4 cloves;
- lemon / lime - 1 pc.;
- salt, spices - to taste;
- grain mustard - 2 dessert spoons.
Preparation:
You need to start the process of preparing a delicious light salad with a fragrant mustard dressing. Squeeze a small citrus (it doesn't matter - lemon or lime) into a bowl. Carefully select all the seeds from the fresh juice - even the smallest ones. Add mustard to it. You can choose both sweetish and very spicy according to your taste. With a whisk or two forks folded together, mix everything until smooth.
Send any spices to the resulting composition. Ground black pepper is usually sufficient. Squeeze into sauce and garlic. Its amount can be decreased or increased to your liking. Beat everything slightly. Pour the mixture into a half liter bottle of oil. Close the container tightly with the lid. Shake. Put in the cold for at least 3-4 hours. Shake well again before using the sauce.
For such a snack, you need to try to choose juicy ripe sweetish tomatoes. Cut them into medium random pieces. The juice from the grinding can be used as an addition to the dressing. Chop the cheese into larger cubes so that it can be clearly felt in the dish.
Tear the washed and dried basil straight with your hands. Mix it with other prepared ingredients. Salt everything, pour generously with sauce from the bottle. The leftover dressing can be used to prepare any salads. It is fragrant, tasty, low-calorie.
"Tsvetnoy" salad
Ingredients:
- Feta (cheese) - 180-200 g;
- cucumber - 1 pc.;
- tomatoes - 2-4 pcs.;
- sweet pepper - 2-3 pcs. (different color);
- red onion - 1 head;
- lemon - a slice;
- salt and a mixture of chopped thyme, oregano, dill, colored peppers - to taste.
Preparation:
Rinse all vegetables declared in the recipe well under running water. Chop a cucumber into small circles, into cubes - cheese, tomatoes, peppers of different colors (for example, red, orange yellow), half-rings / rings - red onion. Combine everything in a common dish.
This dietary treat is prepared without dressing. You just need to sprinkle it with all the declared spices, add salt and sprinkle with citrus juice. Before taking a sample, it is worth letting the dish brew a little so that all its components “get to know” and exchange flavors.
Snack with nuts and prunes
Ingredients:
- beets - 380-400 g;
- prunes (dried) - 80-100 g;
- walnuts (shelled) - 40-60 g;
- low fat sour cream - 2-3 tbsp. l.;
- salt, spices, granulated sugar - to taste.
Preparation:
Rinse each prune very thoroughly with your hands. After that, fill it with warm water and leave for about a quarter of an hour. You should not use boiling water, otherwise the dried fruits will simply cook and spoil the taste of the salad. Throw the steamed product onto a sieve and drain off excess liquid. Chop each berry finely.
Cook the beets in any convenient way until soft. To do this, it can be baked in the oven, previously wrapped in foil, or boiled. Peel the finished root vegetable, chop with a coarse grater. Chop the nuts with a sharp knife or process them in a special blender attachment.
Combine all prepared foods in a deep bowl. Add sand, salt, spices to your taste. Season the treat with a low-fat dairy product. In addition to sour cream, thick kefir or unsweetened natural yogurt is also suitable for a snack. You can also add some dry or fresh crushed garlic to the latter.
From zucchini
Ingredients:
- small young zucchini - 1 pc.;
- parsley - 1/3 bunch (of any kind);
- lemon / lime - half;
- mustard (regular or Dijon) - half a small spoon;
- olive oil - ¼ tbsp;
- soy sauce - 1 small spoon;
- salt and garlic to taste.
Preparation:
If you managed to find a young vegetable, it is not necessary to peel off the skin from it. The optimal zucchini size is slightly larger than a very large cucumber. By the way, it is suitable for salad and zucchini. Rinse the vegetable and pat dry with paper towels.
Chop the prepared zucchini into thin long strips. A vegetable cutter will help to simplify your task. If the hostess does not have it in stock, an ordinary knife will do. Add a large pinch of salt to the resulting straw, mix well. Tighten the bowl with salted zucchini with plastic wrap, put in the cold for 60-70 minutes.
For dressing, mix mustard and crushed garlic cloves in a bowl. The latter can be taken from 1 to 4 pieces. Squeeze the citrus juice to the mixture. If necessary, pour it into the mass through a sieve to remove the seeds. Then add oil after fresh juice. The last ingredient is soy sauce. It is best to choose a classic product with a liquid consistency.
Remove the squash strips from a cool place. Squeeze out with your hands. Add chopped greens to them. In addition to parsley, you can also use cilantro. Pour everything into a fragrant dressing. Let the treats brew for at least half an hour. Transfer the vegetable salad to a beautiful bowl and serve as a side dish to boiled chicken breast or other low-calorie meat or poultry dish.
Salad "Whisk" (or "Brush")
Ingredients:
- beets, carrots, apple - 1 pc.;
- garlic - 2 cloves;
- olive oil, salt to taste.
Preparation:
In order for a snack to really contribute to weight loss and detoxification of the body, all its components must be used raw. Peel the beets and carrots. Leave the apple peeled, removing only the seed box.
Grate all prepared fruits on a medium or coarse grater. Stir the ingredients, season with salt and butter.
This salad not only accelerates the weight loss process, but also cleanses the intestines.
Diet snack with chicken
Ingredients:
- chicken fillet - 2 pcs.;
- celery root and bell pepper of any color - 1 pc.;
- natural unsweetened yogurt - 1 full glass;
- petiole celery - 3 petioles;
- soy sauce - 2-3 tbsp l.;
- vinegar (you can take apple cider, wine) - 2 tablespoons;
- green onions, cilantro - 2 bunches;
- salt to taste.
Preparation:
Rinse the chicken, dry and cut into small pieces. Send to a skillet with a little salted water. Cook until whitened. Pour vinegar, soy sauce into a skillet and simmer the chicken over low heat for 6-7 minutes.
Remove the seeds from the pepper. Cut into medium slices. It is best to choose yellow or orange so that the vegetable will add bright colors to the salad.
Peel and chop the celery root with a coarse grater. Squeeze the excess liquid out of the resulting shavings so that the treat does not turn out to be too watery. But you shouldn't be too zealous. The shavings should not be dry; in such a salad, its juiciness is important. The celery stalks must be chopped arbitrarily. Mix all prepared ingredients.
For dressing, you need to salt the yogurt and add chopped greens to it. Pour a treat on her. Serve the dish immediately. It is suitable even for a festive table.
With lightly salted red fish
Ingredients:
- salad mix - 180-200 g;
- lightly salted fish - 120-150 g;
- lemon / lime - 1 pc.;
- salt, pepper, oil - to taste.
Preparation:
For such a low-calorie dish, you can use only green salad or salad mix. All leaves must be separated from each other, rinsed thoroughly and dried. To do this, you can simply fold the leaves in a kitchen towel and twist them. Next - send the prepared greens to a large salad bowl, having previously torn it coarsely with your hands.
Squeeze the juice from the selected citrus. Strain it and pour into a container with a lid. Add oil, salt and pepper. The latter is best ground right before use. In this case, its taste will be brighter and more interesting. Close the container with all the components of the sauce. Shake the jar well to mix all the ingredients in the sauce. If you are unable to achieve uniformity in this way, you can use a small whisk.
Cut the lightly salted red fish into small pieces. Both salmon and trout will do. Send the resulting slices to the salad bowl. Sprinkle everything with the resulting sauce. Serve the original appetizer right away for lunch. It will be a great option for a dinner or a hearty snack during your diet.
With shrimps and boiled fish
Ingredients:
- green salad - medium bunch;
- fresh salmon - 150-170 g;
- eggs - 3-4 pcs.;
- king prawns - 8-9 pcs.;
- lime / lemon - 1 pc.;
- fresh thyme, olive oil, salt to taste.
Preparation:
Eggs are immediately sent to boil until firm. Cool and clean. Chop coarsely. If the eggs are not very large, you can simply cut each into 4 pieces.
If the shrimp turned out to be already boiled frozen, you just need to send them to actively boiling boiling water for a couple of minutes. Such seafood always speeds up the process of preparing any dish. It is very important to thoroughly clean the shrimp for a snack - remove the shell, cut off the head, carefully pull out the intestinal veins. You can leave only the tails, for which it is very convenient to hold them when taking a sample from the snack.
Rinse the salad, dry it. Next - chop it coarsely. You can simply tear the greens with your hands and arrange them on portioned plates.
On top, send ready-made shrimps, chopped eggs. Sprinkle everything with chopped thyme.
In a separate bowl, combine the pitted lemon / lime juice, oil and salt. Beat the ingredients lightly with a whisk. Pour the resulting composition over all the ingredients laid out on plates.
Let the appetizer brew for just a couple of minutes. Garnish portions with thin citrus wedges if desired.
