Special Diets

these quick dishes as greedy as they are low in calories (to change pasta)

Fricassee of peppers, mashed carrots with hazelnuts, marinated zucchini tagliatelle… What if we now focus our culinary interest on good and balanced, which do not require hours of practice to be prepared? Because rather than falling back on takeaway meals, or pasta in sauce cooked in a hurry and then reheated in the microwave with a depressed air, let’s have fun reinventing our lunch breaks.

The recipe for happiness? Vegetables and starches prepared differently, but also aromatic herbs and spiceswithout forgetting pickles and homemade milk infusions, to flavor the food, while replacing the cream, which is a bit too high in calories.

Slimming recipe: how to prepare gourmet and balanced fillings?

What fishing mostly matters calories ? Sauces, and the addition of fats which have the annoying tendency to invade the dishes eaten. To promote weight loss, or simply to emphasize a more balanced lifestylefind various alternatives to enjoy eating, without depriving yourself.

Butter ? We prefer coconut oil, olive oil, or margarine, well less calories and just as good for the taste buds. On the sidelines, we swap the cream rich in fat, against milk, plain or Greek yogurt, with cream cheese, fromage blanc or coconut milk.

In the same line, we prefer sauces home-made to industrial sauces, known for their high calorie content. The idea? Opt for homemade mayonnaises and vinaigrettes, or simply for marinades made up of healthy food productswith in sight, the soya sauce. And now that all the cards are in hand, it’s time for the preparation, then the tasting.

Carrot puree with hazelnuts

500g carrots

50g hazelnuts

8 cl of milk

1 teaspoon nutmeg

1 teaspoon cinnamon (if desired)

Wash the carrots if they remain earthy, and peel them. Cut the latter into coarse sections, and immerse them in a saucepan of boiling milk. Add the spices, and cook for about 20 minutes. At the end of cooking, mix the preparation to reduce it to a puree, and season. Roast them by placing them in the oven for two minutes at 180°C, and crush them. Sprinkle the chips over the mash, for presentation.

Leek fondue

2 leeks

1 drizzle of olive oil

1 tablespoon lemon juice

Salt

Pepper

Wash the leeks, splitting the upper part of the first layers to remove any soil that may remain. Finely chop them. In a hot skillet, place the butter and add the leeks. Let the mixture cook over very low heat for about 15 to 20 minutes. At the end of cooking, add the lemon juice and season.

Pea puree with mint

500g peas

500g milk

3 fresh mint leaves

1 white onion

1 drizzle of olive oil

Salt

Pepper

Bring the pan of milk to the boil and let the 2 mint leaves infuse for 15 minutes, removing the pan from the heat and covering it with cling film. Meanwhile, shell the peas. Remove the mint from the milk, and place the pan back on the heat. Once the milk is boiling, add the peas and cook for 20 to 30 minutes over low heat. Meanwhile, peel and chop the onion. Brown it in an oiled frying pan. Blend the peas to puree them, season them, and add the onion. Chop the last mint leaf, and add it to the puree during dressing.

Bell pepper fricassee with soy sauce

2 red peppers

1 yellow bell pepper

1 white onion

1 shallot

1 clove of garlic

1 drizzle of olive oil

Salt

Pepper

Wash the peppers. Deseed them and cut them into thin even strips. Peel the onion, shallot and garlic. Crush the latter, removing the germ inside, and chop the onion and shallot. Place them in a hot oiled frying pan, brown them, add the peppers, and cook over low heat, covered, for about 15 minutes. At the end of cooking, add salt and pepper.

Oven roasted sweet potatoes

2 sweet potatoes

30g ricotta (or mascarpone)

4 sprigs of chives

1 drizzle of olive oil

2 cloves garlic

1 squeeze of lemon juice

Salt

Pepper

Peel the garlic. Wash the sweet potatoes, and cut them in half lengthwise, keeping the skin on. Scratch their flesh superficially with a knife blade, and place the garlic in the streaks of the two sweet potatoes, to give them flavor. Bake the sweet potatoes at 180°C for about 20 to 25 minutes. Meanwhile, wash the chives and chop. Place it in a salad bowl and mix it with the ricotta, lemon juice then salt and pepper. As soon as they are cooked, cover the sweet potatoes with the preparation.

Eggplant caviar

2 eggplants

1 clove of garlic

1 drizzle of olive oil

1 squeeze of lemon juice

1 teaspoon of cumin

50g chickpeas

Salt

Pepper

Peel the garlic. Wash the eggplants and cut them in half lengthwise. Score the flesh with a knife and add the garlic. Cover them with olive oil, salt and pepper. Place them in aluminum foil in foil, and bake them at 180°C for about 25 minutes. At the end of cooking, remove the skin by scraping the flesh of the aubergines with a tablespoon. Place the flesh in a salad bowl, add the lemon juice and adjust the seasoning, then add the cumin. Arrange the preparation in the dish to take away, and add the chickpeas.

Mashed potatoes with shallots

500g potatoes

1/2 liter of milk

1 teaspoon ground nutmeg

1 shallot

1 drizzle of olive oil

1/2 plain yogurt

Salt

Pepper

Bring the pan of milk to the boil and let the nutmeg infuse for 15 minutes by removing the pan from the heat and covering it with cling film. Meanwhile, peel the potatoes and the shallot. Coarsely chop the potatoes, and chop the shallot. Boil the milk in a saucepan and add the potatoes and cook for about 25 minutes. Once the time has elapsed, drain them. In a saucepan, brown the shallot in the olive oil and add the potatoes, and remove from the heat. Add the yogurt and seasoning and roughly mash the mixture with a fork.

Marinated zucchini tagliatelle

2 zucchini

1 shallot

1 clove of garlic

Marinade:

1 tablespoon of soy sauce

1 tablespoon olive oil

1 pinch of paprika (or Espelette pepper)

1 pinch of cumin

fresh ginger

Make the marinade. In a bowl, add all the ingredients, including the washed, peeled and finely chopped ginger. Peel the garlic and the shallot. Crush the first, and chop the shallot. Wash the zucchini and peel them into “tagliatelle”, scraping them lengthwise with a peeler. Marinate them for about 20 minutes, then remove them, drain them, and keep the marinade. In a skillet, caramelize the shallot and garlic, then add the marinated zucchini strips. Remove from the heat, and add the marinade.

Crushed tomatoes with feta

4 round tomatoes

20g feta

1 onion

1 shallot

1 drizzle of olive oil

1 dash of balsamic vinegar

1 sprig of thyme (or rosemary)

Peel the tomatoes. To do this, make a cross on one end of the tomatoes using a knife. Plunge them into a saucepan of boiling water until the skin begins to peel off on its own, then drain and cool them in a bowl filled with cold water and ice cubes (to stop the cooking). Cut them in half, remove the pulp and squeeze them gently. Cut the seeded tomatoes.

Peel and finely chop the onion and shallot, then brown them in an oiled frying pan. Add the tomatoes and cook for 5 minutes, with the balsamic vinegar and the aromatic herb. At the end of cooking, place everything in a gratin dish and cover the preparation with crumbled feta.

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