September 13, 2013

Dietary stuffed peppers (without tomatoes and carrots)

Simple dietary stuffed peppers are rarely prepared today. Basically, the Internet is dominated by recipes for stuffed peppers with carrots, fried onions and a lot of tomato. Not only can such recipes not be called dietary, but they also have little to do with classic stuffed peppers.

On this same page you will find a recipe for a classic diet stuffed pepper that both children and adults will enjoy, and the preparation of which is unlikely to cause many difficulties for novice cooks.

Simple dietary stuffed peppers are rarely prepared today. Basically, the Internet is dominated by recipes for stuffed peppers with carrots, fried onions and a lot of tomato. Not only can such recipes not be called dietary, but they also have little to do with classic stuffed peppers. On this same page you will find a recipe for a classic diet stuffed pepper that both children and adults will enjoy, and the preparation of which is unlikely to cause...

6.2 Grand total

Traditional stuffed peppers

Peppers stuffed according to the traditional recipe, without numerous spices, carrots and other bells and whistles. Soviet classics

Quantity of ingredients

Easy to prepare

Cooking time

Is it suitable for a holiday table?

Is it suitable for daily nutrition

Is it suitable for dietary and baby food?

Ingredients:

— 600 grams of ground pepper;
- 300 grams of ground beef;
- 2/3 cup rice;
- 50 ml milk;
- salt to taste;
- dried or fresh herbs to taste

Separate mention must be made of meat and minced meat.

The most delicious dietary stuffed peppers according to the traditional recipe are made from boiled meat (beef). That is, you need to boil a piece of beef pulp (you can see how to do this) and make minced meat from it.

Unfortunately, today, due to the abundance of ready-made minced meat, people are usually too lazy to make minced meat from boiled meat and cook with raw minced meat. For dishes like stuffed peppers or stuffed zucchini, this is not very good. But probably. We will also use ready-made raw minced meat. But still minced boiled meat is preferable.

Now about herbs and other seasonings. For greens you need to take dill and/or parsley. You shouldn't use too much. There is no need to use stronger herbs such as cilantro or basil. The thing is that the main tzimmes of stuffed peppers is the aroma of the bell pepper itself, which seasonings simply eliminate.

1. Wash the peppers and cut out the centers. Free from seeds. All this must be done very carefully so as not to damage the peppers themselves.

2. Boil the rice. You can see how to properly cook rice in a saucepan.

3. Mix rice and minced meat. Salt well.

4. Stuff peppers with rice and meat.

Novice cooks often wonder how tightly they should stuff peppers. It all depends on their size. It is better to stuff small peppers tightly. But you shouldn’t stuff big fruits with “I can’t.” If you do this, then there will be too much “porridge” in the pepper and very little pepper itself.

5. Place the peppers in a saucepan. Pour salted milk there and add herbs (if the greens were fresh, they must first be chopped). Add water to the pan so that it covers the peppers approximately halfway.

6. Place the pan with peppers on the fire and cook for 35-45 minutes. It is necessary to cook over low heat under the lid, slightly moved to the side so that it does not escape.

All. Simple dietary stuffed peppers are ready.

Serve hot with sour cream.

Vegetables and lean meat are an excellent combination of products for dietary and simply healthy balanced nutrition. From these ingredients you can prepare a lot of different dishes - for example, dietary stuffed peppers. This dish is quite common in our kitchen, but hardly anyone has ever positioned it as dietary. However, when cooked correctly, hearty and tasty stuffed peppers can also be low in calories!

In fact, almost any dish can be made diet-friendly by preparing it correctly and substituting or eliminating a few ingredients. First of all, nutritionists recommend avoiding frying in a pan using oils and fats. If you cook something in this way, then only in a dry frying pan with a special non-stick coating. However, the most suitable cooking methods are steaming, oven, stewing or boiling.

How to cook stuffed peppers for a diet?

Today you can find a lot of different recipes for stuffed peppers. But we suggest you familiarize yourself with the one that is ideal for dietary nutrition. The resulting dish will perfectly satiate the stomach, give the body a lot of useful substances, but at the same time will not harm the figure in any way, since its calorie content will be minimal.

Required ingredients:

• 12 medium-sized sweet peppers;
• 500 grams of minced chicken fillet;
• 3 carrots;
• 3 onions;
• 1 raw chicken egg;
• 500 grams of natural tomato juice;
• 500 grams of low-fat sour cream;
• salt;
• ground black pepper;
• black allspice peas;
• Bay leaf;
• dried herbs to your taste.

So, first you need to thoroughly wash and dry the vegetables. Carefully remove the cores from the peppers using a knife with a narrow blade. Finely chop the onion, grate the carrots on a fine grater.

In a deep bowl, mix minced chicken with finely chopped onions and grated carrots, then add a raw chicken egg to this mixture. Mix all ingredients thoroughly, add a little pepper and salt. During stewing, it is the onions that will give the minced chicken special tenderness, and chicken fillet itself is the best meat for dietary nutrition, since it has a lot of protein with a minimum amount of calories.

So, it's time to stuff the peppers with minced chicken. The most convenient way to do this is with a coffee or teaspoon. When all the peppers are stuffed, place them vertically in a deep pan, pour boiled natural tomato juice, slightly diluted with water. The liquid should reach almost to the very top of the peppers, but so that it does not cover them. This is especially important because too much liquid will “wash out” the pepper filling. Add bay leaf, herbs and allspice.

Stew the stuffed peppers for 30 minutes over low heat. At the very end, add low-fat sour cream and boil for another couple of minutes.

That's all - the dish is ready! There is not a single ingredient that needs to be fried, making this food ideal for a diet.

The dish is enriched with a large amount of protein, which is very useful during weight loss, as it creates a long-lasting feeling of fullness and helps strengthen muscle mass. This is extremely important, since when there is a deficiency of protein in the diet of a person losing weight, the body uses muscle tissue as an energy source.

This dish is completely independent, so it’s perfect for lunch or dinner. Vegetables and meat are an excellent combination: by consuming them, you immediately get protein, fiber, and vitamins. If you are striving for a healthy and balanced diet that will not harm your figure, then diet stuffed peppers are what you need!

Some diets recommend completely eliminating meat from the diet, replacing it with vegetables and low-percentage dairy/fermented milk products. This is a fundamentally wrong approach - just like completely excluding carbohydrates from the menu. A deficiency of certain nutrients in the diet can in no way benefit your health, and therefore will not benefit your figure.

With a lack of carbohydrates, those losing weight often experience fatigue, apathy, headaches, nausea, etc. And in the absence of the required amount of protein in the diet, muscle mass is depleted. At the same time, subcutaneous fats remain “in place”. In view of all this, those losing weight are advised to approach the preparation of their daily diet menu with special responsibility and not to get carried away with too strict restrictions.

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Dietary stuffed peppers differ from the classic recipe, perhaps, only in the use of brown rice instead of white and yogurt instead of sour cream in the gravy. In addition, when preparing this dish, you should choose the leanest possible meat, preferably beef or chicken. However, you can do without meat entirely by using vegetarian recipe options. The main thing is to choose large, ripe, sweet red peppers with a thick wall so that the finished products do not fall apart in your hands, and try different recipes.

Diet stuffed peppers with meat

With beef

1 kg ground beef, 8 peppers, half a cup of brown rice, 1 large carrot, peppercorns, salt, water, some low-fat yogurt and dill for the sauce.

Pour boiling water over brown rice for a couple of hours, then drain the water and boil the rice. Grate three carrots and add them to the minced meat. If you like onions, you can add 1 white onion, minced through a meat grinder, to the meat. Mix the rice with the meat, stuff the pre-seeded peppers with the filling, put them in a bowl with thick walls, pour water up to the middle of the peppers and simmer over very low heat. Mix yogurt with dill and add to finished products.

With chicken in a steamer

1 kg chicken breasts, 100 g celery root, 4 egg whites, 100 g brown rice, 1 carrot, 8 peppers, yogurt and dill for sauce, salt to taste.

Make minced meat from the breasts and celery, add salt and reserve. Beat the egg whites, boil the rice, and grate the carrots. Mix carrots and rice into minced chicken, add whites, mix. Stuff the peppers with minced meat and cook in the middle bowl of a double boiler for about half an hour. Finely chop the dill, mix it with yogurt and pour the sauce over the prepared peppers.

With minced beef

1 kg beef, 3 granny smith apples, 1 carrot, half a cup of brown rice, 8 peppers, 1 red onion, a bunch of basil, 2-3 large tomatoes, a little olive oil.

Cut the beef into very small cubes and steam for 20 minutes in the middle bowl of a steamer. Grate apples and carrots, cut red onion into rings, tomatoes into slices, fry in oil, add apples, basil and carrots, simmer until smooth. Boil the rice, mix with vegetables and add the cooked meat. Stuff the peppers with the mixture, place on a baking sheet greased with olive oil, and bake for 20 minutes at 180 degrees.

Vegetarian diet stuffed peppers

With champignons

1 kg of champignons, 1 white onion, 1 carrot, 1 cup of brown rice, 8-10 peppers.

Boil the champignons, then pass them through a meat grinder along with carrots and onions. Cook the rice and mix with minced mushrooms. Sometimes the minced meat is fried a little in vegetable oil with the addition of marjoram, dried ginger and oregano, but this is not necessary. The peppers are stuffed with the mixture and baked in the oven at 180 degrees for 15-20 minutes. Serve with low-fat yogurt or any diet sauce.

With eggplants

1 kg of eggplants, 1 red onion, 300 g of tomatoes, basil, 1 cup of crushed corn, 8-10 peppers.

Pre-soak the eggplants in salted water, then bake in the oven until tender, mince with the rest of the vegetables. Boil corn in salted water. Mix vegetables with porridge, stuff peppers, bake in the oven, after sprinkling with olive oil.

With red beans

4 cans of red beans in their own juice, 8 peppers, 1 cup of brown rice, 1 carrot.

Boil the rice, mix with grated carrots and beans, stuff the peppers with the mixture and cook in a double boiler (medium bowl, 10-20 minutes). Serve with yogurt or soy sauce.

Especially for – fitness trainer Elena Selivanova

Lean meat and vegetables are those products that are perfect for a healthy diet, including dietary ones. If you want to lose weight or learn to eat healthier, try to avoid frying, replacing this process with stewing, cooking or cooking. This is exactly the recipe we offer today - it’s Bulgarian peppers stuffed with meat chicken and vegetables without frying.

There are many options for preparing stuffed peppers. This particular recipe is suitable for dietary nutrition, since all ingredients are stewed and absolutely no frying is used. This is very important for those people who watch their diet and try to eat low-calorie foods.

Stuffed peppers: ingredients

To prepare the dish you will need:

• 12 medium sized peppers
• 0.5 kg minced chicken breasts
• 3 carrots
• 3 onions (for this recipe, use enough onions to tenderize the minced breast meat)
• 1 chicken egg
• 0.5 l. homemade tomato juice
• 0.5 tbsp. sour cream
• ground pepper
• any dried herbs
• Bay leaf
• allspice peas

How to cook stuffed peppers

Vegetables should be washed and dried. We remove the cores from the peppers using a knife with a narrow blade or a special gadget, chop the carrots on a very fine grater, and chop the onion very finely. In this case, the onions are not ground together with the meat, since then the minced meat will be too liquid.

In a large bowl, mix the minced meat with finely chopped onion and grated carrots, add a raw egg. Mix the ingredients very thoroughly, add some salt and pepper. When stewing, it is the onion pieces that will give the minced meat tenderness, and chicken breast is the most dietary meat with a high protein content and low fat content.

We stuff each peppercorn tightly with minced meat. It is very convenient to do this with a small (tea or coffee) spoon.

Place the filled peppers in a deep pan and place them vertically.

Pour boiled tomato juice with the addition of some water. You need so much liquid that it reaches almost to the top of the peppers, but does not cover them (since then, when boiling, the filling may be “washed out”). Add allspice, dry herbs and bay leaf.

Simmer the stuffed peppers for thirty minutes over low heat. At the very end of cooking, add sour cream and boil for a few more minutes.

Dietary meat stuffed peppers are an excellent main dish for those who watch their diet. In the second half of summer, you should definitely prepare peppers stuffed with the “correct” filling. You can also take care of yourself and prepare frozen semi-finished products. Even if you don’t have your own garden, peppers are inexpensive during the season, and there will be a lot of benefits from such a prudent act.

Stuffed peppers: all the secrets

Stuffed peppers with proper nutrition are somewhat different from regular ones. Recipes for the dietary option are perhaps even more varied and interesting than the classic ones.. Although, the set of ingredients is approximately the same - the peppers themselves, minced meat, cereals, vegetables and filling, if it is provided for in the recipe.

Here Basic rules for preparing low-calorie stuffed peppers:

1. it's better to make minced meat yourself, carefully cutting off the veins and fat layer. Turkey or chicken breast, lean veal and rabbit meat are suitable for the filling;
2. there is a cereal component different - instead of the usual white rice, it is better to use brown rice, or replace it with buckwheat, pearl barley or oatmeal. You can also use half-cooked quinoa, bulgur, millet and wheat porridge;
3. except minced meat and cereals, you can add a vegetable component. The most common recipes are with tomatoes, carrots, corn and zucchini; the use of a variety of greens such as cilantro, spinach and others is also encouraged;
4. for extinguishing will need filling- this can be tomato paste, sauce made from fresh blanched tomatoes, boneless broth cooked on chicken breast, sour cream filling or plain water. The last option is best used if you are going to serve peppers to guests and are not sure about their preferences.

Make the peppers vegetarian by replacing the minced meat with legumes - beans, mung beans or chickpeas. The beans need to be pre-soaked and cooked, add vegetables and tofu. The result is an unusual Lenten dish!

There are two ways to prepare peppers for the filling:

• make “cups” by cutting off the top of the pepper along with the stem and seeds;
• build “boats” by cutting the fruit lengthwise (the seeds, of course, need to be removed).

The first method is convenient for preparing peppers for the winter - stacked on top of each other, they will take up less space in the freezer. Some housewives use this life hack for preservation.

You can cook stuffed peppers in a slow cooker, in the oven or on the stove using a deep saucepan.

Peppers in a pan with beef and rice

This option is most similar to the classics familiar from childhood. But its calorie content is 1.5-2 times lower! And everything is easier to prepare.

Nutritional value per 100 g:

1. Calories: 60
2. Proteins: 6
3. Fats 0,5
4. Carbohydrates: 8

Products:

• large sweet pepper – 7 pcs.
• veal – 300 g
• boiled rice – 300 g
• onions – ½ pcs.
• tomato paste – 2 tbsp.
• water for diluting tomato paste - 1 cup.

Preparation:

Twist the veal into minced meat, stir it in a bowl with boiled rice (how to properly cook brown rice) and diced onion. Salt the minced meat.

Wash the peppers, remove stems and seeds. Stuff each pepper with minced meat and place the vegetables in a tall saucepan.

Dilute tomato paste with water. If you don’t have a homemade one, buy a natural one, there shouldn’t be anything extra in the composition! By the way, it will work great too! Brush the tops of the peppers with this mixture and pour the rest of the gravy into the pan to simmer the stuffed peppers. Don't forget about salt and spices.

Cover the pan with a lid and cook the peppers over medium heat for 40 minutes.

Serve by placing the peppers on plates and pouring the tomato sauce over them.

Appetizing peppers in a slow cooker

Dietary stuffed peppers in a slow cooker are easy and quick to prepare. The neutral and unusual taste of bulgur will gently highlight the taste of the peppers themselves and the meat filling.

Nutritional value per 100 g:

1. Calories: 74
2. Proteins: 6,3
3. Fats 2
4. Carbohydrates: 7,8

Ingredients:

• 1/2 cup bulgur
• 8 medium peppers
• 400 g minced chicken breast
• 1 onion
• 1 carrot
• 2 cloves garlic
• salt, spices, herbs
• 5-6 medium ripe tomatoes
• 25 ml vegetable oil

Preparation step by step:

1. Prepare the peppers by making “cups” out of them, clean the seeds from the inside of the pieces.
2. Rinse the bulgur in running water, pour boiling water in a 1:1 ratio. Allow to swell for 15 minutes. We must bring it to half-ready.
3. Peel the onions and carrots. Chop the onion and grate the carrots on a fine grater. Chop the greens and pass the garlic through a press.
4. Add vegetables, garlic, herbs and bulgur to the minced meat, season, salt, mix well.
5. Stuff the peppers.
6. Blanch the tomatoes. To do this, make cross-shaped cuts on the fruit, put them in boiling and then cold water, and remove the skin. Grate the pulp or “punch” it with a blender.
7. Grease the bottom of the multicooker bowl with vegetable oil and lay out the pieces. Set the “Bake” mode for 40-50 minutes. After 5 minutes, turn the peppers over so they brown evenly. Another 5 minutes later, add tomato puree, add salt and wait for the signal to finish cooking. Do not open the lid for another 10 minutes.

PP recipe for the oven

Try baking the peppers in the oven with minced meat without using filling - the dish will not lose its taste.

Nutritional value per 100 g:

1. Calories: 89
2. Proteins: 8,7
3. Fats 2,3
4. Carbohydrates: 8,2

We will need:

• 0.5 tbsp pearl barley
• 6 medium sized peppers
• 500 g minced turkey breast or beef
• 1 carrot
• spices and salt
• 1 onion
• 2 cloves garlic
• greenery
• any low-fat hard cheese - 100 g

Cooking method:

1. Boil pearl barley until cooked, let cool slightly. If you don't know how to do this, read.
2. Prepare the peppers. Cut the fruit lengthwise, remove the seeds and the inside of the stalk.
3. Peel the onion and carrots. Chop the onion and grate the carrots. Chop the garlic, wash and chop the greens.
4. In a large bowl, mix minced meat, boiled pearl barley, vegetables, herbs and garlic.
5. Fill the “boats” with filling.
6. Line a baking sheet or heat-resistant pan with parchment (silicone mat) and place the peppers. Bake in a hot oven for 30-40 minutes.
7. Grate the cheese, sprinkle on the prepared peppers and place in the oven for another 5 minutes.

Lifehacks from experienced pp specialists

Any recipe for dietary stuffed peppers is good for its flexibility - the ingredients are interchangeable, they can be supplemented with unusual options like feta cheese, mushrooms, eggplant and cottage cheese.

Stuffed peppers can and should be frozen for future use, preferably raw, but you can also freeze them already cooked:

• To prepare raw semi-finished products, the preparations need to be laid out in the freezer so that they do not touch. Within a couple of hours, the peppers will freeze and harden, after which they can be placed in bags or containers;
• the finished dish must first be cooled in the refrigerator, and then portioned into containers and frozen;
• If desired, you can freeze the gravy separately to save time during cooking.

Such preparations are stored in the freezer for no more than six months, but they usually run out much earlier than this.

The dish is served in a pp version with a light vegetable side dish or without it at all.

Recipe video without rice

If carbohydrates don’t fit into your diet, prepare protein stuffed peppers with meat and mushrooms. Of course, I don’t really like the frying process - it’s better to simmer with a little water in a non-stick frying pan. But the idea is great!