Calories cooking: recipes with indication of calories

How to prepare delicious low-calorie meals to lose weight, using the products? Low calorie recipes, with an indication of calories will help you stay healthy and well-fed in the path of fall of excess weight. Simple recipes do not take much time and does not require exotic ingredients for cooking.

Kitchen of simple products

In order to reduce the caloric value of the dishes, bake in the oven, on the grill or cook in a slow cooker without the use of oil. Simple dishes that are low in calories, you can bake in a foil or parchment – this way the juice of the ingredients is left on the inside and they are delicious dishes suitable for weight loss.

1. Vegetables try to wear in the cool of the form to save all useful vitamins, minerals, and fiber.
2. Add in salads, boiled chicken, fish or shrimp – this is going to increase the protein content in the food.
3. The butter and the mayonnaise, replace the olive oil – calorie, earnings are not, but the unsaturated fat in vegetable oil is much safer for the health of the vessels.

Below are some low calorie recipes for weight loss, with indication of the number of calories.

Salad with prawns

Offers meals that are low in calories are obtained with the combination of vegetables with fish and seafood. 4 servings you need:

• 200 g of frozen shrimp;
• 1-the cucumber, the Bulgarian pepper;
• half of the light bulbs;
• the juice of a lemon;
• 1 tablespoons of olive oil;
• salt, pepper.

Boil the shrimp, dropping them in boiling water for 3 minutes, pour in the water. Crumble vegetables, add them to the mixture of shrimp. Separately, mix the oil, lemon juice, salt, pepper. Fill with this sauce salad. Calories per serving not to exceed 100 calories.

Vegetable salad

Vegetable salads are the most low-calorie meals to lose weight. 4 servings bulk of the salad is necessary to:

• the half of the fork cabbage;
• 1 fresh or salted cucumber;
• 2 of the apple;
• 1 bulb and carrots;
• 1-2 stalk of celery;
• 2 tablespoons of olive oil;
• 1 tablespoons of apple cider vinegar;
• salt, pepper.

Vegetables crush and mix. To make the filling oil, vinegar, salt and pepper, mix together. Pour the salad from the gas station. In a portion of the salad 133 calories.

Omelette with vegetables

Delicious low calorie dishes can be prepared with eggs with vegetables. In the serving of a pancake take:

• 2 eggs;
• 2 tablespoons of skimmed milk powder;
• of 1 Bulgarian pepper, and tomatoes;
• 1 tablespoons of vegetable oil;
• salt, pepper, parsley.

Vegetables cut up, browned in a little oil. Eggs, mix with the milk, add the spices and fill with the vegetables in this mixture. Close the lid of the pan and bring the tortilla until you are ready. In this dish contains 350 calories.

Zucchini with shrimp

4 servings of cooking must:

• 2 tablespoons of vegetable oil;
• 500 g of frozen shrimp;
• 700 g courgettes;
• 3 cloves of garlic;
• a quarter cup of water or broth;
• the juice of 1 lemon;
• 2 teaspoons of grated cheese;
• salt, pepper, parsley.

Shrimp with garlic fry for 2 or 3 minutes in the oil. Pour the lemon juice and the broth, add the spices, wait for it to boil. Zucchini, cut into thin strips, add to mixture and fry for 1 to 2 minutes. Sprinkle over the cheese and vegetables and remove from heat. Each serving contains 225 calories.

Salmon in the oven

In this recipe, use parchment paper to bake. 4 servings you need:

• clean 3-4 potatoes;
• 400 g of salmon;
• 2 lemon;
• sprinkle 4 cloves of garlic;
• salt, pepper, parsley.

The lemon and cut the potatoes into thin slices. Heat at 200 degrees in the oven. 4 sheets of parchment, place the slices of potato, salt and pepper. Put the vegetables, chunks of filet up, the lemon slices and the garlic. Place the parchment envelope and return to 15 minutes in the oven. Each serving contains 232 calories.

Baked chicken breast in foil

When using aluminum foil for baking the meat will be more juicy. 4 servings of cooking take:

• 400 g of chicken breast without the skin;
• 2 medium tomatoes or small;
• 2 cloves of garlic;
• half of the banks canned corn;
• 4 tablespoons of olive oil;
• salt, pepper, parsley.

4 servings take 4 of the sheet of aluminum foil. Place on each sheet of chicken breast, chopped tomatoes, chopped garlic, a couple tablespoons of corn without liquid. Pour the oil, add the spices. Seal the foil. Preheat the grill or in the oven at 220 degrees, 20 minutes of baking. The dish has 290 calories per serving, when submitting sprinkle with herbs.

Chicken breast with rice

4 servings of chicken take:

• 400 g of chicken breast without the skin;
• 2 tablespoons of vegetable oil;
• salt, pepper, parsley.

For the rice, side dish, you should:

• 1 cup of rice;
• 2.5 cups of broth (you can raise a die or use the broth from cooked chicken);
• the juice of 1 lemon.

In the silence of the crockery in hot oil, sprinkle the chicken with the spices and sear each side for 1 to 2 minutes. Place the chicken on a plate. The rice pre-rinse. In the same pan add the rice, the broth, the lemon juice. Put the chicken on top, cover with a lid, fry for 20-25 minutes in slightly over a medium heat until all of the liquid. Add the vegetable. One serving of this dish represents 340 calories.

Table of calories of the dishes

The calorie value of dishes prepared from various ingredients, is the sum of the calories of each component.

Keep in mind that if a final thermal treatment, the weight of the dishes is usually less than the total weight of all components. Therefore, it is more convenient to count calories per serving of 100 grams of food, especially when you do not know the amount of food has result after cooking, but you can estimate the number of servings.

To facilitate the calculation does not take into account the calorific value of spices. Intake of vegetables such as cucumber, cabbage, tomatoes also can not tell – it is very little. Standard dish of cooked soup or second kitchen contains 250-270 g of portion of vegetables or salad – from 100 to 150 g meat – 100 g in crude oil, and cereals – 100 g of finished product from the form. Some low calorie dishes with the copy of the indication of calories are shown in the table.

The dish	Calories 1 serving	Proteins	Fats	Carbohydrates
Soup, soup	177	11	9	13
Thigh of chicken with noodles	158	10,5	8	11
Soup broth with rice or buchweizen	107	6,5	3,2	13
Stew cabbage with beef	279	26	15	10
Buckwheat porridge with beef	281	17	11	28.5
Stew vegetable	117	2,2	6	13,5
Vegetable salad	133	3,5	7,5	13
Salad with prawns	100	9	5	4,7
Zucchini with shrimp	225	22,7	10	10
Baked chicken breast	290	25	17,2	8,5
Chicken breast with rice	340	32,4	11,7	26,2
Salmon in the oven	232	23,8	6,1	20,6
Omelette with vegetables	350	16,1	26,5	12