Diet cutlets in the oven from meat, chicken, fish. Secrets and recipes for cooking cutlets for diet food in the oven

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Prepared by: Alexey Marchuk

05/27/2014 Cooking time: 1 hour 0 minutes

Those who are watching their figure need to select dietary foods to match their desires. I offer you a simple recipe for making diet cutlets from zucchini and minced chicken.

General principles for cooking diet cutlets in the oven

In order for this dish to be not only dietary, but also very tasty and look good, certain rules must be followed.

1. Diet cutlets in the oven are prepared from lean meat - veal, chicken, rabbit, turkey, as well as from lean fish. Pike, pike perch, tilapia, cod, pollock, pink salmon and others are suitable for the latter.

2. Before starting cooking, meat or fish fillet must be turned through a meat grinder twice, and the minced meat additives - onions, bread and other ingredients suggested in the recipe - must also be processed a second time.

3. The main problem when making cutlets in the oven is to make sure they are juicy. This is especially difficult with dietary dishes, because there is minimal fat. To do this, use several techniques:

- onions add juiciness, so they add them sparingly, at the rate of 1:5 - 1:3 in relation to meat and fish

— the bread crumb retains moisture in itself, and therefore in the cutlets, preventing it from evaporating; soak the bread well not in water, but in milk, then the cutlets will be especially tender

- the minced meat must be perfectly mixed

- when kneading, you can add a few tablespoons of cold water or milk

— before putting the finished cutlets in the oven, it would be a good idea to lightly grease them with vegetable oil

- cover the baking sheet with foil during baking

— cutlets cannot be left in the oven.

4. Diet cutlets are served with buckwheat, rice, and fresh vegetables.

Recipes are offered based on 500 g of meat or fish, this is for 2 regular servings. If you need more cutlets, simply increase the amount of ingredients.

How to make tender meatballs in a spicy sauce

This wonderful recipe details how to make delicious beef cutlets with tomato gravy. Thanks to its rich aroma and bright taste, this spectacular treat will earn high praise from healthy food supporters.

Cooking time: 1 hour

Number of servings: 5

Energy value

• calorie content – ​​190 kcal;
• fats – 13.2 g;
• carbohydrates – 6.4 g;
• proteins – 15.8 g.

Ingredients

• beef – 0.65 kg;
• onion (medium) – head;
• egg – 2 pcs.;
• Italian herbs – 4 g;
• sea ​​salt - to your taste;
• tomato paste – 25 g;
• basil – 4 sprigs;
• pepper mixture – 3 g;
• garlic cloves – 2 pcs.

Step-by-step preparation

1. Wash the meat well, dry with a towel, cut into medium pieces.

   

2. Rinse the peeled onion with clean water and divide into 5-6 parts.
3. Place the prepared beef in a meat grinder along with the onion and twist.

   

4. Peel the garlic cloves from films, wash them, and crush them with a special device.
5. Add an egg to the minced meat, add chopped garlic, add salt, and season with pepper. After this, stir vigorously with a tablespoon.
6. Now the meat mass needs to be beaten by throwing it forcefully onto a hard surface about 8-10 times. Then the minced meat will become strong, elastic, and the cutlets will retain their shape during heat treatment.
7. Form round meatballs from the meat mixture, then place them in a mold with high sides.
8. To make the gravy, you need to dissolve the tomato paste in water (350 ml), lightly add salt, add Italian herbs, and stir. Pour the prepared sauce over the meat products and place in the oven, preheated to 185 degrees.

   

9. Bake the dish for half an hour, then take it out, sprinkle with chopped basil, put it back in the oven and bake for another 5-7 minutes.

Tip: to make the taste of the filling more expressive, it is recommended to add fresh tomatoes to it. They need to be peeled, cut into small cubes, and then mixed with diluted tomato.

The wonderful treat is ready, all that remains is to divide it into portions and serve. It can be supplemented with boiled cereals - crumbly buckwheat or brown rice.

Chef's secrets and tricks for preparing diet cutlets in the oven

Each cook or housewife uses her own secrets of skill, developed over the years or received from elders. Thanks to this, the dishes turn out very tasty, beautiful and healthy. Cooking diet cutlets in the oven also has its secrets.

• The minced meat for the cutlets should be very tender, so it is advisable to mince it twice. Before doing this, it is necessary to remove all the veins from the meat or fish, avoiding any fish bones except the smallest ones.
• You should not neglect dishes where zucchini, cabbage and even pumpkin are added to the minced meat - this will not spoil the taste, but simply add tenderness and juiciness to the cutlets.
• For those who like a richer taste, you can add various aromatic herbs and spices to the minced meat for cutlets in the oven - thyme, basil, oregano, allspice.
• After baking, the cutlets should not be left in the oven for more than five minutes, otherwise they will dry out.
• Diet cutlets with a minimum of fat are also tasty when served cold. If you plan to eat them cold, you need to transfer them from the baking sheet to a container or dish, let them cool completely and put them in the refrigerator.

Bon appetit!

Useful links:

Possible harm

Chicken meat contains histamines. In some cases, they can cause allergic reactions. In case of individual intolerance, it is best to exclude chicken from the diet. In this situation, it will do more harm than good.

It’s worth talking in more detail about the quality of chicken, since not all meat is healthy. The fact is that the windows of modern stores are often filled with low-quality products. In order for a kritsa to quickly gain muscle mass, it is often “stuffed” with hormones or other chemical components. This meat has a taste that is unusual for chicken. It cannot be called healthy. To eliminate the risks of buying low-quality meat, it is best to give preference to poultry raised at home.

Culinary basics of the dish

Vegetarian cutlets are prepared from various vegetables, such as:

• potato;
• white cabbage;
• carrot roots;
• onion;
• beet;
• beans and peas;
• eggplant;
• pumpkin pulp;
• zucchini, etc.

On a note! Cutlets made with assorted vegetables are delicious.

Vegetable cutlets are fried in a frying pan. However, with this method of heat treatment, they absorb a lot of oil, as a result of which their calorie content increases. In the dietary version, vegetable cutlets are baked in an oven or steamed.

To prepare minced meat, vegetables must be chopped. Eggs, spices and salt are added to it. And in order to hold all the ingredients of the minced meat together, semolina, sifted flour or breadcrumbs are added to it.

On a note! If the cutlets are prepared from beets, as well as white cabbage and eggplants, they must first be fried.

Beef and chicken cutlets

Poultry meat speeds up metabolism, supplies muscle tissue with proteins, is slowly absorbed, maintaining a feeling of fullness for a long time. However, you can get the maximum benefit from a dish only if it is prepared correctly.

For a couple

Steaming means the absence of carcinogens, which are formed both during frying and during prolonged baking. Steamed foods are better digestible, contain fewer calories and retain most of the beneficial nutrients.

A steamer is a household kitchen appliance that greatly simplifies the use of this cooking method. It is enough to fill the water to the indicated level, place the food on the grill and set the mode - and all you have to do is wait 20-40 minutes until the dish is ready.

The absence of a steamer does not affect the steam cooking capabilities. This cooking method can be implemented using improvised means that can be found in any housewife’s kitchen.

Any pan half filled with water is used as a steam base. The role of a food bowl can be performed by:

• gauze attached to the edges of the pan;
• colander;
• a special compact insert sold in stores.

The entire structure is covered with a lid and kept on low heat for the required amount of time.

In the oven

Chicken cutlets cooked in the oven are no less healthy. Baking allows you to minimize the amount of oil used, “melt out” excess fat and not dry out the dish (when baking closed).

Another advantage of the oven is the ability to cook a large batch at once. When using a sleeve or “lid” made of foil, the food is baked in its own juice and turns out more juicy and tasty.

You can preserve the juiciness of the cutlets by adding a spoonful of natural yogurt or sour cream to the minced meat and placing the dish in a preheated oven. In this case, the meat will not dry out.

In a slow cooker

A multicooker is another versatile device that allows you to fry, bake, stew and steam. When following a diet, the latter mode is most often used.

Water is poured into the bowl of the device, and the workpieces are laid out in a special basket. After which the multicooker is closed and the “Steam” mode is set.

Dishes prepared in this way can be safely included in the diet of those losing weight, athletes, patients and people undergoing rehabilitation.

In a frying pan

Frying is the most harmful cooking method and is not suitable for those who follow a healthy diet. However, as is known, many people value the crispy crust in cutlets, which cannot be achieved by stewing or cooking in a double boiler. Therefore, if you choose this method of cooking, then you should use frying pans with a special coating that allows you to avoid using oil.

In the microwave

In the microwave you can cook dishes, both steamed and with an appetizing crust (in this case, you will need the “grill” function). If you want to get the most healthy and nutritious dish, then it is more advisable to use a sleeve or a special cap.

The duration of the process depends on the recipe and model of the device. On average, 10-12 minutes are enough to cook cutlets at a power of 900 W.

The main disadvantage of a microwave oven is the minimum portions.

Be sure to check out:

Diet cutlets made from minced beef have a rich meaty taste, but often they turn out to be quite dense and tough. This can be avoided by adding chicken meat to the minced meat, which gives the dish a unique flavor and properties.

The crumb of bread made from white wheat flour is also added to the cutlet mass at the rate of 1 to 4 (250 grams per 1 kg of minced meat). Before use, the bread must be dried and then soaked. Otherwise, the minced meat will turn out quite viscous.

Adding water, milk, mayonnaise or sour cream to the meat mass will add juiciness to the product. You should not ignore the egg yolk, which is a binding component for the cutlets, making them denser and preventing them from falling apart. The shape of the cutlets is also preserved by thoroughly stirring and beating the minced meat.

Dietary beef and chicken cutlets are unpretentious to make and can be fried in a frying pan, baked in the oven, steamed or in a slow cooker.

Liver cutlets - recipe

These liver cutlets are also called pancakes. They are very easy to prepare, contain few calories and are very healthy.

• 700 grams of beef liver. 100 grams of this product contains 125 calories, so it is an ideal dietary product. In addition, the liver contains a lot of vitamins and minerals. Be sure to rinse the liver under running water and dry with paper towels. Cut off all the veins so that the liver does not taste bitter. You can also pre-soak the liver in milk.
• cereals. You will need approximately 100 grams of this product. You can use pure flakes, or you can beat them in a blender until they become flour.
• 2 medium onions. They will need to be minced or chopped using a blender.
• 1 egg.
• Any spices to your taste.
• Salt and pepper.

https://youtu.be/RFACLSwn66g

Video recipe for diet cutlets

I took note of the fitness recipe with cottage cheese - it should turn out well, but I’ll also add garlic for flavor. This video explains in detail how to cook them, as well as the amount of protein and fat in such cutlets:

https://youtu.be/w6hqSelZ5XU

My name is Irina, I am the owner and administrator of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Author: Elena Sablina

Dietary nutrition is understood by many as a serious restriction in the consumption of food.

A diet is usually associated either with medical indications or with the desire of the person himself to rid his diet of excess fats, carbohydrates, useless and even harmful substances.

Tips from experienced chefs

As practice shows, at first unusual vegetable cutlets are perceived by everyone as some kind of exotic. But pretty quickly this dish takes a strong place in the family menu. Of course, it’s economical, tasty, and easy to prepare! And some tricks will make vegetable cutlets even tastier!

Culinary tricks:

• To prevent the cutlets from spreading on the baking sheet during baking, an egg is introduced into them. You need to sculpt the blanks with wet hands, pressing the minced mass well.
• The cutlets will be covered with a golden brown crust if you roll the pieces in breadcrumbs or semolina.
• More vitamin components in the cutlets will be preserved if they are not heat treated for too long. Don't be afraid that they will remain raw, because they do not contain meat ingredients.
• Make vegetable cutlets that are not too large in size so that they bake faster and better.
• Sour cream or cream sauce, a blend of seasonings, and herbs will help complement the taste of vegetable cutlets.
• Vegetable cutlets can be served both hot and cold. They have no fat, so they will be delicious even when cooled.

Chicken cutlets stuffed with cheese and egg

It doesn’t take much time to prepare these stuffed cutlets, but they turn out very aromatic and tasty.

Ingredients:

• Minced chicken – 300 g.
• Onion – 1 pc.
• Egg – 1 pc.
• Rusks – 4 pcs.
• Milk – 100 ml.
• Salt - to taste
• Vegetable oil - for frying

For filling:

• Chicken eggs – 2 pcs.
• Hard cheese – 60 g.
• Butter – 30 g.
• Greens (any) - to taste

Cooking process

The most convenient way to cook steamed beef cutlets is in a double boiler. Diet cutlets are made slightly smaller than regular ones; Often they are given a round or even spherical shape - but this is a matter of personal preference. The formed cutlets are rolled in breading. Both crackers and flour are suitable. And in the case when you replaced bread with oatmeal, roll the cutlets in them. To do this, the flakes need to be crushed or loaded into a coffee grinder.

The cutlets are placed in the “sieve” of the steamer, water is poured into the container (according to the instructions), and the device is switched on to the cooking mode. It will take from half an hour to 45 minutes, it depends on the model of the unit.

How to cook cutlets for losing weight: steamed, in a frying pan, oven, slow cooker

As mentioned, to achieve a low-calorie meal, you need to use foods with a minimum amount of fat and calories. To do this, traditional fatty beef and pork can be replaced with chicken (white meat without skin) or fish (pike perch, pink salmon, cod, pollock, etc.).

The second important rule is that dietary cutlets are cooked in a slow cooker, double boiler, or pressure cooker. The dish can also be baked in the oven without oil on parchment paper. It is prohibited to fry minced meat in a frying pan in hot fat, as its calorie content increases and it is saturated with carcinogens.

For diet cutlets you need to select fresh ingredients. It is better to buy chilled meat or fish, remove bones, fat, skin, then pass the meat through a meat grinder 2 times. Then you can beat the mixture with a blender so that the cutlets are airy and juicy. In the same way, meatballs are prepared from vegetables and cereals.

In dietary cutlets, you need to limit the amount of salt and spices that irritate the mucous membranes of the gastrointestinal tract. Therefore, you should reduce the amount of mustard, garlic, saffron, and rosemary.

It is better to replace bread, milk or potatoes in a traditional recipe with oatmeal, carrots, cabbage, etc. Cutlets with pumpkin or zucchini have a delicate consistency. To make the minced meat more juicy, add olive oil, low-fat milk, yogurt or sour cream. And you can use protein to bind the components.

White chicken meat is an excellent choice for losing weight

Dietary steamed chicken cutlets with vegetables are an excellent dish, and there is no need to prepare a separate side dish.

To prepare them you will need:

1. Skinless chicken breast
2. Potato
3. Carrot
4. Onion
5. Salt
6. Spices
7. Eggs.

Cooking technology

Chicken meat should be minced with a meat grinder, salt and pepper to taste, and add your favorite seasonings. Grate the onion and carrots and mix with the minced chicken, add the egg and, after mixing thoroughly, form cutlets. They are placed in a steamer along with new potatoes or placed in a steam bath for 20 minutes.