How to cook dietary light cabbage salads? Recipes, calories, serving photos

There are times when a person decides to introduce into his daily diet any dietary dishes in order to improve the overall condition of the body and lose weight.

As well as possible, low-calorie salads based on Chinese cabbage will cope with these goals. This oriental vegetable diversifies nutrition and fills the body with minerals and trace elements.

In the proposed article, we will step by step describe how to prepare simple and tasty dietary salads from Chinese cabbage with the addition of various products, as well as show photos of the options for serving them. Enjoy reading.

The nutritional value

Low-calorie vegetable dishes according to recipes based on Chinese cabbage have a positive effect on human health:

• cleanse the skin;
• improve digestion;
• increase blood counts.

It must be borne in mind that dietary salads may not contain mayonnaise and other fatty sauces, a large amount of salt.

Instead of mayonnaise, nutritionists recommend using sour cream with a fat content of up to 10%, apple cider vinegar, lemon juice, vegetable unrefined oils in small quantities. Such natural dressings will protect you from consuming large amounts of hidden fat and preservatives, which are rich in purchased sauces.

Add ginger, cinnamon, coriander, lemon or orange zest, blends of oriental spices to your dietary salads - these seasonings will reveal the taste of your usual vegetable salads from a completely different side.

Chemical composition and caloric content

• Salads based on Chinese cabbage are rich in vitamins: A, B1, B2, B3, B5, B6, B9, C, H.
• This vegetable introduces such minerals as calcium, potassium, sodium, magnesium, iron and phosphorus into dishes.
• Beijing cabbage in large quantities contains the valuable amino acid lysine, which our body can only get from food.

  This amino acid is involved in the production of hormones, enzymes and antibodies to various allergens.

The energy value of dietary salads on the basis of "peking" varies from 20 to 70 kcal / 100 g and depends on the ingredients and the dressing of the dish.

Step by Step Cooking Instructions

Beijing combines with a variety of healthy products.. You just have to choose your favorite combination and enjoy the taste and benefit.

With Chiken

Chicken fillet - the most dietary source of protein, will make your salads more satisfying and will not harm the figure.

With the addition of eggs

It will take:

• 100 g chicken fillet.
• 200 g Pekingki.
• 2 chicken eggs.
• 1 fresh cucumber.
• 4-5 feathers of green onions.

Cooking:

1. Boil chicken fillet and cut it into arbitrary pieces.
2. Chop hard-boiled eggs.
3. Chop the cabbage, lightly salt it and remember it to give the juice.
4. Cut the cucumber into thin strips and finely chop the green onions.
5. Mix all ingredients, season with sour cream or lemon juice.

   Serve the dish, sprinkled with green onions.

With pineapple

Composition:

• 250 g Peking cabbage.
• 200 g chicken breasts.
• 5 rings canned pineapple.
• Sour cream.
• Salt.

Cooking:

1. Boil or grill chicken fillet, cut into large cubes.
2. Chop the cabbage and remember it.
3. Slice the pineapples.
4. Stir the salad, seasoning it with a small amount of low-fat sour cream, salt to taste.

With cherry tomatoes

Bulgarian pepper salad

Ingredients:

• 200 g Beijing cabbage.
• 10 pieces. cherry tomatoes
• Half a bell pepper.
• 2 celery stalks.
• Olive oil.

Cooking:

1. Finely chop the peking.
2. Cut the tomatoes into halves.
3. Celery and pepper cut into small pieces.
4. Stir the dish and season with a little olive oil, salt.

Cherry and green

You will need:

• 150 g Chinese cabbage.
• 5 cherry tomatoes
• A large bunch of greenery.
• Spices to taste.
• Vegetable oil.

Cooking:

1. Wash and chop cabbage.
2. Cut the cherry in any way. If the tomatoes are small, they can not be cut.
3. Rinse greens and chop thoroughly.
4. Mix all the ingredients in a salad bowl, add spices and season with vegetable oil.

With kiwi

With champignons

For salad it is necessary:

• 250 g Peking cabbage.
• 3 Kiwi.
• 7-10 pieces champignons.
• Dill.
• Sunflower oil.
• Spice.

Cooking:

1. Cut the washed peking into thin strips.
2. Peel kiwi, cut into half rings.
3. Crush the dill.
4. Wash the mushrooms, chop the plates and fry them in a little sunflower oil until golden brown.
5. Combine the ingredients, add your favorite spices and season with 1 teaspoon of sunflower oil.

Dietary with green celery

Ingredients:

• 200 g Beijing cabbage.
• 2 kiwi.
• 3 celery stalks.
• Lemon juice.
• Sea salt.

Cooking:

1. Crush cabbage, kiwi and celery in any way, mix.
2. Salt a little and season with freshly squeezed lemon juice.

With fennel

With squid

You will need:

• 20 sheets of "Peking".
• 100 g of fennel.
• 2 onions.
• 150 g canned squid.
• Salt.
• Vegetable oil.

Cooking:

1. Finely chop the cabbage and fennel.
2. Chop the onion and fry it in vegetable oil.
3. Combine vegetables with squid, mix, salt to taste.

"Ease" with a fresh apple

Ingredients:

• A small head of cabbage.
• 150 grams of fennel.
• 1 bunch of dill.
• 1 apple.
• Sunflower oil.
• Spice.
• Salt.

Cooking:

1. Chop cabbage and apple into thin strips.
2. Finely chop the fennel and dill.
3. Stir, add hot spices and salt, season with sunflower oil.

With raisins

Dishes with raisins will not only surprise you with their interesting taste, but also help to improve digestion.

With sour cream

Composition:

• 200 grams peking
• 30 grams of raisins.
• Salt.
• Low-fat sour cream to taste.

Cooking:

1. Wash and finely chop the cabbage.
2. In a salad bowl, mix cabbage with raisins, salt and season with 1 tbsp. spoon sour cream.

With sesame

Necessary components:

• 150 grams peking
• 10 g raisins.
• 10 g grape seed oil.
• 15 g sesame seeds.
• Spices.
• Salt.

Cooking:

1. Soak the raisins for 10 minutes.
2. Chop the cabbage and remember it.
3. Fry sesame seeds in a pan.
4. All mix and season the dish with vegetable oil.

With oranges

With cheese

Ingredients:

• A small head of cabbage.
• 1 orange.
• 50 g low-fat cheese.
• 2 cloves of garlic.
• Sour cream.

Cooking:

1. Thinly chop the cabbage.
2. Peel the orange, remove all the films from the lobules.
3. Grate the cheese and chop the garlic.
4. Stir in the salad bowl, season with sour cream.

With carrots

You will need:

• Half the cabbage of Peking cabbage.
• 1 small orange.
• Half carrots.
• A bunch of parsley.
• Lemon juice.
• Salt.

Cooking:

1. Chop the cabbage and remember it.
2. Peel orange, divide into slices, chop.
3. Grate the carrots, chop the parsley.
4. Stir and salt, season the prepared dish with lemon juice.

With potatoes

With garlic

Ingredients:

• 500 grams peking
• 300 grams of potatoes.
• 2 cloves of garlic.
• 1 onion.
• Vegetable oil.
• Spice.
• Salt.

Cooking:

1. Peel onions, potatoes and garlic, finely chop and stew with a little vegetable oil.
2. Chop the cabbage and add it to the pan to the rest of the vegetables, simmer another 10 minutes.
3. Add spices and salt to taste.

With potatoes and cucumber

Ingredients:

• 3 potato tubers.
• 2 cucumbers.
• 200 grams of cabbage.
• Vegetable oil.

Cooking:

1. Boil and chop the potatoes.
2. Cabbage and cucumbers finely chop.
3. Stir vegetables and season with vegetable oil, salt to taste.

IMPORTANT! Nutritionists do not recommend adding potatoes to dietary dishes if your excess weight exceeds 4-5 kg. If you do not have such a problem, enjoy hearty and healthy vegetable salads with potatoes.

Quick cooking methods

The easiest with a cucumber

You will need:

• 150 grams of cabbage.
• 1 cucumber.
• Half onions.
• Sour cream.
• Salt.
• Spice.

Cooking:

1. Finely chop the cabbage and cucumber.
2. Onion cut into half rings.
3. Mix vegetables and season with sour cream, adding spices and salt.

Whip up corn

Ingredients:

• The average head of the Peking.
• 1 can of corn.
• 2 apples.
• Lemon juice.
• Spice.
• Salt.

Cooking:

1. Chop the cabbage.
2. Peel the apples, cut into strips.
3. Mix everything in a large salad bowl, add salt and spices, season with lemon juice.

How to serve dishes?

1. Serve each guest individually in a salad bowl with a volume of 240 ml.
2. Salads can be filled and salted only before serving - acid and salt provoke a quick release of a large amount of liquid from vegetables, the dish will quickly lose its appearance and taste.
3. Do not cook salads on the eve of the feast, chopped vegetables will lose their beneficial properties and attractive appearance.

A photo

In the photo you can see how you can serve cooked low-calorie salads before serving.

Conclusion

Light cabbage salads cannot be compared with boring and tasteless food for fashion models.. Properly picking up the ingredients, you can get not only a dietary, but also a healthy, tasty dish that will not leave indifferent either the hostess or her guests.

Watch the video: 3 Easy Healthy Salad Recipes (December 2024).