What to eat without harming your figure? 10 most delicious low-calorie dishes

To eat delicious and healthy meals at home, you don’t have to order delivery of PP-dinners or stand at the stove for several hours before raiding the stores in search of exotic ingredients. We offer you to diversify your diet without harming your figure with the help of recipes published on the site “Grand Kulinar”. Their preparation will take no more than an hour, and the calorie content of each dish – from 66 to 490 calories. Our selection includes salads, soups, vegan side dishes, and even desserts.

Spiced Baked Pork Tenderloin

In one serving: 209 calories.
Cooking time: 35 minutes.

Ingredients for 4 servings:

• 600 g pork loin;
• 1 tbsp. olive oil;
• 1 tsp. crushed garlic;
• 1 tsp garlic powder;
• 1 tsp. dried oregano;
• 1 tsp. ground cumin;
• 1 tsp. ground coriander;
• 1 tsp. dried thyme;
• salt.

Mix dry ingredients in a bowl until a uniform seasoning is formed. Sprinkle the tenderloin with it with dry hands, then rub the spices into the sides of the meat, pressing gently.

Preheat the oven to 230 degrees. In a large skillet over medium heat, heat the olive oil and fry the crushed garlic in it for a minute, stirring. Place the tenderloin in the pan and fry for 10 minutes, browning the meat on each side. Turn the meat over with tongs. Transfer the tenderloin to a baking dish and place in the oven for 20 minutes. Slice into medallions before serving.

Salmon with tomatoes baked in foil

One serving: 300 calories.
Cooking time: 40 minutes.

Ingredients for 4 servings:

• 4 salmon fillets of 140 g each;
• 3 tbsp olive oil;
• 3 chopped tomatoes;
• 2 sliced shallots;
• 2 tbsp. fresh lemon juice;
• 1 tsp. dried oregano;
• 1 tsp. dried thyme;
• salt and ground black pepper to taste.

Preheat oven to 205 degrees. Drizzle the fish with 2 teaspoons olive oil, pepper and salt. In a bowl, combine the tomatoes, shallots, 2 tablespoons oil, lemon juice, oregano, thyme, salt and pepper.

Place the salmon fillets on a sheet of foil, oiled side down, and wrap the ends of the foil in a spiral. Place the tomato mixture on top of the fish. Cover the dish completely with the edges of the foil, place the wraps on a baking tray. Bake until cooked through, about 25 minutes.

American Pasta Salad

In one serving: 286 calories.
Cooking time: 30 minutes.

Ingredients for 6 servings:

• 2 cups cooked and rinsed macaroni rolls;
• 1/3 cup chopped celery stalk;
• 1/4 cup chopped red onion (soak in water for 5 minutes);
• 1 tbsp. chopped parsley;
• 1/2 cup cherry tomatoes (optional);
• 1/2 cup mayonnaise;
• 3/4 tsp. dry mustard;
• 1.5 tsp. sugar;
• 1.5 tbsp. apple cider vinegar;
• 3 tbsp. sour cream;
• salt, freshly ground pepper to taste.

In a large bowl, combine pasta, celery, onion, parsley and tomatoes. In a small bowl, mix mayonnaise, mustard, sugar, vinegar, sour cream and salt. Dress the salad with the dressing, salt and pepper.

Tuscan vegetable soup with beans and spinach

In one serving: 145 calories.
Cooking time: 35 minutes.

Ingredients for 6 servings:

• 1 can canned white beans (drain liquid, rinse beans);
• 1 tbsp. olive oil;
• 1 cup diced onion;
• 1/2 cup diced carrots;
• 1/2 cup diced celery stalk;
• 1 1/2 cups diced zucchini;
• 1 crushed garlic clove;
• 1 tsp. dried thyme;
• 1/2 tsp. dried sage;
• 1/2 tsp. salt;
• 1/4 tsp freshly ground black pepper;
• 0.9 liters of lightly salted chicken or vegetable broth;
• 1 can of diced tomatoes without salt;
• 2 cups chopped spinach leaves;
• 1/3 cup grated parmesan.

Mash half of the beans in a bowl with a potato masher or spoon. In a large saucepan, heat the oil over medium heat; add the onion, carrots, celery, zucchini, garlic, thyme, sage, salt and pepper. Cook for about five minutes, until vegetables are soft, stirring occasionally.

Add the broth and tomatoes and juice to the pot and bring to a boil. Add the pureed and whole beans and spinach and cook for about three more minutes, until the spinach is soft. Serve, sprinkled with parmesan.

Beef with vegetables

One serving: 450 calories.
Cooking time: 30 minutes.

Ingredients for 4 servings:

• 700 g machete steak;
• 170 g fresh mushrooms, sliced;
• 110 g string peas or string beans;
• 1 can of young corn on the cob, drain;
• 1 thinly sliced red bell pepper;
• 1/4 cup soy sauce;
• 1 chili pepper, peeled of seeds and finely chopped;
• 2 tsp. sugar;
• 2 tbsp. lime juice;
• 2 tbsp. olive oil;
• 2 grated garlic cloves;
• 1 bunch of thinly sliced green onions;
• salt and ground black pepper.

Cut the meat lengthwise into 10 cm long slices, then slice it crosswise into 0.6 cm thick slices, season with salt and pepper. In a bowl, combine the soy sauce, chili pepper, sugar and lime juice. Stir until the sugar is dissolved. Put the beef in the sauce, stir to coat the meat with the liquid.

In a large skillet, heat the olive oil over medium heat, add the beef and cook for 3-5 minutes, stirring. Remove the meat and set aside. Allow the liquid in the pan to thicken, this will take about 4 minutes. Add garlic and green onions, cook for another minute. Add the mushrooms, cook for 2-3 minutes. Add the snap peas or beans, corn cobs, and bell peppers and continue cooking until the vegetables are soft and crisp-tender, about 2 minutes. Add the meat to the skillet and stir.

Roasted Cauliflower

One serving: 66 calories.
Cooking time: 20 minutes.

Ingredients for 4 servings:

• 1 cauliflower cauliflower;
• 2 tsp. vegetable oil;
• 2 crushed garlic cloves;
• 2 tbsp. soy sauce;
• juice of a whole lime (or a little rice vinegar);
• 2 sliced green onion quills;
• 1 tbsp. siracha sauce or other hot sauce;
• lime wedges for garnish.

Separate the cauliflower into large florets, then use your hands to tear them into very small pieces. Heat a large thick-bottomed skillet over moderately high heat, add the vegetable oil, then the cauliflower and garlic. Fry, stirring so the cauliflower gets very browned in places. Cook for 3 minutes, then turn down the heat.

Add the soy sauce, lime juice and most of the green onions, stir and cook for a minute, then pour in the hot sauce and stir. Add a little more sauce if you prefer a deeper color and flavor. Serve the kale hot, sprinkle the remaining onions on top and garnish with lime wedges.

Broccoli and Cheddar Cheese Chowder

Per serving: 200 calories.
Cooking time: 40 minutes.

Ingredients for 6 servings:

• 350 g concentrated milk;
• 1 head of broccoli;
• 1 finely chopped small onion;
• 1 medium-sized red potato, diced;
• 1/4 cup flour;
• 3 cups chicken or vegetable broth;
• 1/4 tsp. freshly grated nutmeg;
• 1 cup grated sharp cheddar;
• 1 tsp. Worcestershire sauce;
• salt and pepper;
• 2 green onion quills, thinly sliced in rings.

Separate the broccoli buds from the stem: chop the large ones, set aside the small ones for decoration. Peel the stem and chop finely.

Fry the onion, potatoes and broccoli stem over medium heat, stirring, for 7-10 minutes. Add the flour and fry for 2 minutes. Pour in the stock and bring to a boil. Reduce the heat and simmer, stirring occasionally, until the vegetables are thickened and soft, 12-15 minutes.

Place the small broccoli buds in a saucepan and pour in 1/2 cup water, bring to a boil. Cover with a lid and cook until tender, about five minutes. Mix all ingredients in the pot, remove from heat, add salt and pepper to taste, sprinkle green onions on top.

Fettuccini Alfredo

One serving: 490 calories.
Cooking time: 25 minutes.

Ingredients for 4 servings:

• 15 g butter;
• 1 finely chopped garlic clove;
• 1 tsp grated lemon zest;
• 2 tsp. wheat flour;
• 1 cup 2% milk;
• 2 tbsp. soft cheese;
• 3/4 cup grated parmesan;
• 3 tbsp chopped fresh parsley;
• 340 g fettuccini;
• salt and pepper.

To prepare the sauce, place a skillet over medium heat, melt the butter, and fry the garlic and lemon zest for a minute. Add the flour and stir constantly for about 3 minutes until the sauce begins to thicken. Add both cheeses and continue stirring for about a minute until melted. Toss in the parsley.

In the meantime, boil the pasta in salted boiling water for 2-3 minutes until semi-cooked. Pour a cup of water from the pot into a separate bowl, drain the rest of the liquid. Add the sauce, ½ cup of the remaining cooking water and salt to taste to the pot with the pasta, stir gently. Add parmesan and freshly ground pepper to plates of pasta.

Frozen Berry Smoothie

In one serving: 366 calories.
Prep time: 5 minutes.

Ingredients for 2 servings:

• 1 frozen banana, peeled and sliced;
• 2 cups frozen strawberries, raspberries or cherries;
• 1 cup milk;
• 1/2 cup plain or vanilla yogurt;
• 1/2 cup freshly squeezed orange juice;
• honey to taste.

Put all ingredients in a blender and chop until smooth; pour into glasses.

Whole wheat flour muffin

One serving: 254 calories.
Cooking time: 1 hour.

Ingredients for 8 servings:

• 1.5 cups white whole wheat flour;
• 2 tsp. dough leavener;
• 1/4 tsp. fine salt;
• 3/4 cup sugar;
• finely grated zest of 1 lemon;
• 1/2 cup plain Greek yogurt 2%;
• 1/4 cup 1% milk;
• 1/4 cup olive oil;
• 1/2 tsp vanilla extract;
• white of 2 large eggs;
• 1 large egg.

Preheat oven to 175 degrees. Spray a 21×11 cm bread mold with cooking spray. In a bowl, mix the flour, baking powder and salt with a whisk. In another bowl, combine the sugar and lemon zest, rub it together with your fingers. Add the yogurt, milk, olive oil, vanilla, egg whites and whole egg, whisk vigorously until well blended. Add the flour mixture to the liquid mixture and mix thoroughly.

Pour the batter into the mold, bake for about 50 minutes. Cool the muffin on a rack for five minutes, then turn it out and cool to room temperature.