A skyscraper of articles was written on the topic of diet and at least copies were broken. And still, this topic is constantly being raised, since the very fact of limitations in such an important process for a person as food is a rather painful issue. What to do - to sacrifice health, or the pleasure of delicious food? The answer is to do neither one nor the other!
Let's cook together simple and tasty dishes, for example ... diet soufflé.
Dietary souffle - general principles of preparation
• Dietary nutrition is based on easily digestible low-calorie foods with a high protein content. The soufflé of beef, chicken or cottage cheese is perfectly suited for these purposes. Such a diet dish can be prepared in two ways: steamed or baked in the oven. In any case, forms will be needed. For a diet souffle, it is better to take containers made of silicone. They do not need to be lubricated with oil, which positively affects the calorie content of the prepared dish. The size of the molds does not really matter, but still it’s better to prepare the souffle in portions.
• For diet beef soufflé, you should choose lean pieces of pulp. It is advisable to take young veal. For a diet chicken dish, it is better to use tender white poultry - breast. Raw or boiled meat is ground into minced meat by any suitable method, most importantly, to achieve the greatest grinding.
• Dietary cottage cheese souffle is prepared from low-fat or completely fat-free cottage cheese. The product should not be grainy and dry. To achieve maximum airiness and a more delicate structure, the cottage cheese is pre-ground through a sieve or interrupted with a blender to a pasty state.
• In a souffle according to any of the recipes presented, eggs are always added. Proteins are usually administered separately from the yolks. They are whipped until a lush foam is obtained and mixed into the bulk at the very end, trying not to disturb the airiness of the protein foam.
• Rice or vegetables are often added to meat soufflé; a curd diet dish is often prepared with bran or tinted with cocoa powder.
A Simple Recipe for Beef Air Diet Souffle
Ingredients:
• lean beef - 350 gr.;
• half a small onion;
• a tablespoon of flour;
• two eggs;
• 100 ml of low-fat milk;
• half a spoon of "Peasant" oil.
Cooking method:
1. In one piece of the indicated mass, dip the washed beef in boiling water. Wait for boiling again, remove all foam from the surface of the broth and continue to cook until the meat is ready. Then set aside and heat without removing from the broth.
2. Grind the boiled beef with a blender or twist it three times in a meat grinder using the smallest grill available. Add finely chopped onions and a little salt to the minced meat, then mix well.
3. Fry the flour in a dry pan. In order for the souffle to have a slight nutty flavor, the flour must acquire a gently creamy tint. After that, add butter to it and continue cooking, stirring regularly, for another two minutes.
4. Introduce the milk warmed up in a warm room in a thin stream. Be sure to intensively mix the contents of the pan, otherwise the flour mass will gather in lumps. Mash the sauce with minimal heat until thickened. Take care not to burn the mixture.
5. Lightly cooled milk sauce and whipped yolk combine with minced meat, mix.
6. Separately, whisk the proteins to a lush foam and immediately gently mix the protein mass into ground beef.
7. Carefully, so as not to disturb the airiness, transfer the meat mass to the prepared form and set to bake.
8. Dietary beef soufflé will be ready when, when you click on its surface, it will not part.
Dietary beef souffle with cottage cheese in the oven
Ingredients:
• white bread or loaf - 50 g .;
• 250 gr. low-fat, preferably non-grained, cottage cheese;
• 25 gr. hard cheese;
• two eggs;
• 700 gr. lean beef (pulp);
• butter "Peasant" butter - 75 gr;
• 80 ml of cow's milk.
Cooking method:
1. Rinse large pieces of pulp and boil, then cool. So that the meat is not weathered and does not lose its juiciness, cool it without taking it out of the broth.
2. Soak the bread crumb in milk for 10 minutes, then squeeze the excess moisture out of it well.
3. Cut the boiled beef into large pieces and, together with bread and cottage cheese, a couple of times pass through a fine wire rack in a meat grinder. Add the yolks, melted, but not hot oil, salt and mix.
4. Beat the whites. To speed up the process, add a little salt at the very beginning. Transfer the thick protein foam to the meat mass and mix gently.
5. Put the soufflé mixture into the mold without reporting to the top by about one and a half centimeter. Sprinkle finely grated cheese on top (grade of your choice) and place in the oven for 25 minutes.
Oven bran diet curd souffle recipe
Ingredients:
• two eggs;
• a tablespoon of bran;
• two tablespoons of pasteurized milk;
• honey - 1 tbsp. l .;
• low-fat, not dry cottage cheese - 300 gr.
Cooking method:
1. Rub the cottage cheese with honey until smooth, and best grind it through a rare metal sieve. You can use a blender, then the souffle will turn out more tender.
2. Pour the bran milk and soak for a quarter of an hour to swell. Mix homogeneous curd with swollen bran.
3. Separate the whites and beat them with a small pinch of salt until a dense foam is obtained. After that, combine the protein mass with cottage cheese. Squeeze the proteins carefully with a spoon, in no case whipping, so as not to disturb the airiness.
4. Lubricate small refractory molds with non-aromatic sunflower oil and pour the soufflé mixture into them. It is better to take containers made of silicone, they generally do not require lubrication. Curd soufflé during baking increases, so fill out the molds only two-thirds of the volume.
5. Transfer the containers to a deep roasting pan. Pour water into it so that it covers forms at least up to half the height and put in the oven for 20 minutes. Be sure to preheat the oven to an optimal heating of 180 degrees and maintain this temperature throughout the cooking process.
Recipe for Chocolate Diet Cottage Cheese Souffle for Microwave Oven
Ingredients:
• a pound of fat-free cottage cheese;
• two eggs;
• three tablespoons of sugar;
• a small handful of not over-dried light raisins;
• three teaspoons of cocoa powder.
Cooking method:
1. Initially grind the curd twice through a sieve, this will make the curd mass more tender and uniform. Then add the eggs and bring to splendor, whipping with a mixer.
2. Pour cocoa mixed with sugar and continue whisking vigorously until all the sugar grains have dissolved.
3. Scald the raisins, pouring them with boiling water, rinse the berries with cold water, and dry thoroughly. Then shift to the cottage cheese and mix.
4. Fill small cakes for cupcakes or regular cups to half the volume with curd and place in the microwave. Turn it on for five minutes at maximum power. Pay attention to the souffle, as soon as it grows in volume and begins to foam, get it.
5. Dietary curd souffle can be served after complete cooling and solidification.
How to cook a hearty diet souffle of chicken and potatoes in a double boiler
Ingredients:
• chilled chicken fillet (breast) - 700 gr.;
• a small potato;
• 125 ml cream or milk;
• a small slice of loaf - 50 gr.;
• one egg.
Cooking method:
1. Thinly cut the coarse crust from the loaf, and pour the crumb on cream or milk. After 10 minutes, remove and squeeze well.
2. Peel the potatoes. Cut off the remnants of chicken fat and film from the breast. Cut the meat into slices and grind into the smallest forcemeat in any way, add salt.
3. Combine minced chicken with soaked crumb and egg. Add the grated potatoes and mix well again. If a lot of juice is released when chopping potatoes, be sure to strain it, otherwise the soufflé mass will turn out to be liquidish. Lastly, carefully mix the whipped protein into the meat mass.
4. Arrange the chicken soufflé into small shapes and place them on a double boiler grid. It is advisable that the containers are made of silicone, they do not need to be lubricated with oil.
5. Pour a couple glasses of water into a double boiler, set the mesh with souffle and steam, forty-five minutes.
Recipe for a steam diet chicken souffle with rice for a baby up to one year old
Ingredients:
• breast fillet - 100 gr.;
• two tablespoons of pasteurized milk;
• round-grain rice - 1 tsp;
• one quail egg;
• creamy 72% butter - a full spoon.
Cooking method:
1. Boil well-washed chicken meat in slightly salted water for half an hour. To preserve valuable nutrients as much as possible, dip meat only in boiling water and cook under the lid.
2. Cool the fillet directly in the broth, then remove and twist in a meat grinder, preferably twice.
3. Rinse the rice with cold water and boil it well, pouring cold water. Rinse again, drain off all moisture.
4. Mix the minced chicken with rice. Break the quail egg, pour in the milk, and be sure to add a little salt. Add half the melted butter, mix.
5. Transfer the resulting meat mass to a mold and place it in a special container of the multicooker. Cook for about half an hour, if you use a special double boiler, the cooking time is the same.
6. Before giving the souffle to the baby, pour it with the remaining warm oil.
Dietary souffle - cooking tricks and useful tips
• Do not cool the boiled meat by removing it from the broth; it will become crusty and dry. For faster cooling, place the pan in a bowl of cold water.
• To achieve the maximum airiness of the diet souffle, enter the proteins at the very end, when the bulk is ready. Mix the protein foam very carefully.
• To reduce the calorie content of the dish, quail eggs can be used instead of chicken eggs. To replace one chicken, you should take five quail.
• To whisk proteins, use only clean and always dry dishes. Even slight pollution, especially fat, will not allow you to get a lush foam. Be sure to pre-cool the proteins, and add a little salt to the whisk.
