Despite the fact that many people think that potatoes are not a dietary food at all, experienced nutritionists know that this is not so. Baked new potatoes in the oven is a dish with a lot of recipes, and none of them can be called non-dietary. From new potatoes, prepared in the right way, makes an excellent side dish for lean meat, fish, legumes and mushrooms, and can also be used as independent dish.

Are potatoes in the oven PP?

Young potatoes with bell peppers in sour cream

This dish often appears on our table during the season. It’s easy to prepare, there’s no meat in it (we have vegetarians in our family), it’s very filling and at the same time quite tasty. That is, everyone is happy - mom, dad, and children.

I don’t know what the secret is, but it’s the combination with bell pepper and sour cream makes the potatoes especially aromatic and appetizing.

The nutritional value per 100 g:

1. Calories: 89
2. Proteins: 2,3
3. Fats 0,9
4. Carbohydrates: 17

Ingredients:

• new potatoes – 1 kg
• Bell pepper- 2 pcs.
• onions – 1 onion
• sour cream - 3 tbsp.
• mixture of herbs and spices - to taste
• salt - to taste

Preparation step by step:

Scrape the tubers, wash, then cut each potato into 3-4 parts and place in a large bowl.

Clean the sweet pepper: cut off the stem and remove the seeds. Cut both vegetables into rings and add to the potato pieces.

Peel the young onion and cut into cubes. Move the onion pieces among the other vegetables.

Salt the mixture of vegetables, add seasoning to them to your taste. Season the vegetables with sour cream and toss like a salad.

There is no need to grease the bottom of the baking dish with anything: there is enough sour cream to prevent the dish from burning. Place the vegetable mixture in a high-sided baking dish and place in an oven preheated to 200 degrees. Bake for half an hour, stirring the vegetables occasionally to brown on all sides.

New potatoes with pepper are ready!

Country-style PP potatoes

Potatoes baked whole with garlic and herbs are known to many even from restaurant menus. We will prepare it correctly for you. That is, it is not dangerous for the figure, and can be served at any table. The advantage of this dish is that you don’t need to peel the potatoes!

Nutritional value per 100 g:

1. Calories: 101
2. Proteins: 2,3
3. Fats 2,2
4. Carbohydrates: 17

We will need:

• 1 kg new potatoes
• 4 cloves garlic
• 1/2 tsp. black pepper
• dill - a large bunch
• 1 tbsp. vegetable oil
• salt, spices - to taste

Cooking steps:

1. Rinse the tubers thoroughly under running water. To completely remove the soil, use a soft brush or sponge. Dry clean potatoes with a waffle or paper towel, make punctures with a fork.
2. Grind the garlic using a grater or garlic press. Mix dry spices in a small bowl.
3. Wash and finely chop the dill.
4. Turn on the oven and set the temperature to 180 degrees.
5. Place the potatoes in a saucepan, add the spice mixture and a spoonful of vegetable oil, add dill. Cover the container with a lid and shake several times to distribute the oil and spices evenly.
6. Prepare a baking dish. Place potatoes.
7. Bake young potatoes with dill and garlic in the oven for 40-50 minutes, covered with foil.
8. To get potatoes in golden crust, you can remove the foil 10 minutes before cooking and set the temperature a little higher.

Recipe for the lazy: baked in peel in slices

This skinned recipe means cooking in wedges. But unusual recipe does adding spirulina to tubers. I suggest you experiment.

Nutritional value per 100 g:

1. Calories: 89
2. Proteins: 2,2
3. Fats 0,4
4. Carbohydrates: 17

Ingredients:

• new potatoes - 0.5 kg
• salt, spices - to taste
• fresh herbs
• spirulina in granules or tablets - 1 tsp.

Easy to prepare:

1. Wash the potatoes thoroughly and cut into thin slices.
2. Place the potatoes in a steamer bowl and cook for 10 minutes.
3. Transfer from steamer potato wedges into the prepared baking dish, season and add salt. It is better to distribute the potatoes so that there is some free space between the slices.
4. Place the pan in the oven and bake until golden brown crust about half an hour.
5. Before serving, sprinkle with finely chopped herbs and spirulina granules.

If you don't have a steamer in your kitchen, proceed as follows: place the chopped potatoes in a baking dish, pour in a little water, cover with foil and place in the oven for 10 minutes. After this time, remove the pan, season the potatoes, and place the dish back for another 15-20 minutes, this time without foil. This method allows you to bake new potatoes with their skins in the oven without oil without drying them out.

New potatoes with meat

This recipe bakes new potatoes in the oven with chicken. But chicken can be substituted lean meat turkey or lean beef.

Nutritional value per 100 g:

1. Calories: 94
2. Proteins: 10,5
3. Fats 0,7
4. Carbohydrates: 11

Ingredients:

• 600-700 g potatoes
• 500 g chicken breast
• 1 large carrot
• 100 g light white yoghurt
• fresh herbs
• spices
• soy sauce - 1 tbsp.
• 3-4 cloves of garlic

Preparation step by step:

1. Wash the chicken breast fillet, cut into layers and lightly beat on both sides. Rub with spices, add salt, coat and let marinate for an hour and a half.
2. Prepare vegetables. Wash the potatoes and carrots, cut into bars or as you like.
3. Prepare a baking dish. It is better if it is non-stick or silicone. If you are using a baking sheet, you can grease it with a small amount of oil: one drop rubbed over the surface with a paper towel will be enough.
4. Place vegetables and season them. Cover the top with marinated layers of chicken breast, and additionally grease with yogurt.
5. Bake in a preheated oven at 180-200 degrees for about an hour, until the potatoes are soft. 5 minutes before cooking, you can add a little water to the pan to further make the dish more juicy.
6. Wash and finely chop the greens, chop the garlic.
7. Sprinkle the finished dish with garlic and herbs, cover with a lid and let sit for 5-7 minutes.

Potatoes and mushrooms in the sleeve

Cooking food in a baking bag makes it juicy and moist own juices and very tasty. A bag or a sleeve is a godsend for a pp-lover! You don’t have to add any oil, nothing will burn anyway and everything will remain juicy.

This recipe is the lowest calorie! So, those losing weight, take note.

Nutritional value per 100 g:

1. Calories: 66
2. Proteins: 2,5
3. Fats 0,5
4. Carbohydrates: 12

Products:

• 500 g potatoes
• 1 PC. onions
• 7 pcs. champignons
• 1 tomato
• 1 carrot
• spices, herbs - to taste
• 0.5 tsp any vegetable oil
• 1 clove of garlic

How to cook:

1. Wash the potatoes, cut into cubes or slices.
2. Peel the onion and chop finely.
3. Wash the mushrooms and cut into slices.
4. Cut the tomato into 2 parts, grate coarse grater so that the skin remains intact (discard). You can simply beat it in a blender.
5. Place potatoes in a large bowl, add mushrooms, onions and tomato mixture, season and add salt. Add half a teaspoon of oil and mix well.
6. Place the workpiece in a baking sleeve, make several holes in it for steam to escape. Cook in a preheated oven for about an hour.

Ruddy potatoes with accordion cheese

Accordion potatoes are not a new dish; they are usually prepared with lard and bacon, that is, the caloric content there is wow. Our accordion is not dangerous for your figure!

Nutritional value per 100 g:

1. Calories: 129
2. Proteins: 6
3. Fats 5
4. Carbohydrates: 14

Required Products:

• potatoes - 5 large tubers
• rubbed hard cheese— 100 g
• vegetable oil - 1 tsp.

Cooking steps:

1. Dry well-washed potatoes. Using a large wooden or metal spoon, make slits across each tuber, leaving about a half-centimeter of space. Thanks to the sides of the spoon, the cuts will end at the same level, leaving the bottom of the potatoes intact.
2. Season potato preparations. Carefully pour grated cheese into the cuts.
3. Wrap each “accordion” loosely in a piece of foil.
4. Bake at 220 degrees for 40 minutes, then cut or unfold the foil on each piece, grease the top with oil and bake for another 20 minutes. This way the potato “accordions” will be cooked with a golden brown crust.

An ideal accompaniment to baked new potatoes would be, for example, based on Greek or Turkish white yoghurt, with the addition of one egg yolk, grated on a fine grater fresh cucumber and your favorite spices.

How long should I bake potatoes? On average, any potato dishes are cooked in the oven for no longer than an hour. Young small potatoes faster, especially if you pre-prick it.

Are potatoes good for those who want to maintain a normal weight? Disputes on this issue continued until recently, until it was proven that potatoes separate meals doesn't harm at all. If you do not combine this vegetable with other foods rich in starch and carbohydrates, the benefits of potatoes for a healthy diet will be obvious. It’s not for nothing that this vegetable is called “second bread.”

On this page you can familiarize yourself with step by step recipes dietary potato dishes, and also see their photographs.

Diet recipe for boiled potatoes with onions

Cooking method:

Fry finely chopped onion. Peel the potatoes, boil them, place on a plate. Add chopped onion and pour oil. Serve boiled potatoes with onions hot.

Potato dish with garlic

Ingredients:

150 g potatoes, 5 g parsley, 5 g garlic, 15 ml vegetable oil.

Cooking method:

Peel the potatoes, cut into cubes and boil over medium heat. Strain, place on a plate and sprinkle with finely chopped parsley. Separately, serve the potatoes with garlic with a sauce made from crushed garlic and vegetable oil.

Recipe for young potatoes in sour cream

Ingredients:

750 g new potatoes, 1 cup sour cream, 20 g butter, salt, dill and parsley to taste, 3 glasses of water.

Cooking method:

1. Boil peeled young potatoes in lightly salted water, drain the water, add sour cream, butter and stir, shaking.

2. Sprinkle chopped dill or parsley on top. Place the new potatoes in sour cream on plates and serve.

Spicy potato dish

Ingredients:

800 g potatoes, 6 cloves unpeeled garlic, olive oil, 200 ml beer, thyme, Bay leaf, edible coarse sea salt.

Cooking method:

1. Wash the unpeeled potatoes thoroughly. Grind 2 bay leaves and mix with thyme.

2. Place a deep frying pan with unpeeled potatoes on low heat, after adding 2 tbsp. spoons of olive oil, beer, cloves of unpeeled garlic.

3. Salt the potatoes sea ​​salt, add the spice mixture. Mix carefully.

4. Close the lid and put on fire for 20 minutes, stirring occasionally. The potatoes should be well browned. Serve spicy dish from potatoes hot in the same frying pan.

Dietary dish of potatoes and sorrel

To prepare this dietary potato dish you will need 600 g of sorrel, 300 g of potatoes, 2-3 cloves of garlic, 40 mg of vegetable oil, curdled milk, salt, water.

Cooking method:

1. Boil washed sorrel together with peeled potatoes. Drain the water and mash the sorrel and potatoes.

2. Pour vegetable oil and crushed garlic with salt into the resulting puree. Serve a dietary dish of potatoes and sorrel to the table with yogurt.

Dietary recipe for stewed potatoes

Ingredients:

1.5 kg of potatoes, 3-4 onions, 1 carrot, 12 tomatoes, 1 sweet pepper, vegetable oil, salt, water.

Cooking method:

1. Peel the potatoes, cut into slices, put in a deep frying pan or saucepan with a thick bottom, add salt and add water so that it covers the potatoes. Let it simmer under the lid.

2. Separately fry the carrots, grated on a coarse grater or cut into thin slices, onions, tomatoes and peppers cut into rings. Add the fried vegetables to the potatoes, mix gently and continue to simmer until tender. Serve stewed potatoes, sprinkled with herbs.

Potato dish stewed with tomatoes and onions

This dietary potato dish includes 600 g of potatoes, 50 g of onions, 50 ml of vegetable oil, 85 g of tomatoes, 25 g of herbs, 1 bay leaf, salt, water.

Cooking method:

1. Cut the peeled potatoes into 4 parts and boil. Cut the peeled onion into half rings and sauté in vegetable oil, then add bay leaf, salt and chopped tomatoes to it. Simmer covered, without stirring, for 7-10 minutes.

2. Ready potatoes, stewed with tomatoes and onions, served with the sauce in which it was stewed. Sprinkle the dish with chopped herbs.

Recipe for a dietary potato dish: country-style stew

Ingredients:

5-6 potatoes, 3 carrots, 2 onions, 2 eggplants, 1 ear of corn, 200 g Brussels sprouts, 200 g cauliflower, 200 g white cabbage, 1 slice of pumpkin, 1 bay leaf, 2 tomatoes, 3 tbsp. spoons of oil, water, salt.

Cooking method:

1. Before starting to prepare this recipe for a dietary potato dish, thoroughly wash and peel the vegetables. Then chop all the ingredients quite coarsely, small onion leave whole, chop large ones. Stew carrots, eggplants, pumpkin until tender.

2. Boil cabbage (all types). Cut the potatoes into large cubes and fry along with the onion in a frying pan with oil.

3. Separately, dilute the vegetable broth in a frying pan, add finely chopped tomatoes and boil.

4. Pour the prepared sauce over the vegetables placed in one pan. Cover the pan with a lid and simmer the country-style stew for 15-20 minutes.

Dish of stewed potatoes and vegetables

Ingredients:

300 g potatoes, 75 g carrots, 40 g turnips, 50 g onions, 75 g tomatoes, 80 ml vegetable oil, 400 ml water, bay leaf to taste.

Cooking method:

1. Cut peeled vegetables (potatoes, carrots, turnips, onions) into cubes (turnips must be scalded after peeling) and fry in vegetable oil, then place in a saucepan.

2. Add tomatoes cut into slices, pour in the sauce, cover with a lid and simmer for 20-25 minutes. Serve a dish of stewed potatoes and vegetables hot, sprinkled with herbs.

Dietary stewed potatoes with spicy herbs

Ingredients:

1 kg of new potatoes, 50 g of butter, 2-3 cloves of garlic, 2 onions, 1 bunch of dill, 1 bunch of parsley, 1 bunch of sorrel, 1 bunch of chives, 125 ml of vegetable broth.

Cooking method:

1. Wash the potatoes, remove the skins, cut into slices. Heat the oil, fry the chopped potatoes until golden brown, add salt.

2. Chop the onions and garlic, add to the potatoes and continue frying. Add broth to potatoes, simmer for 10 minutes. Wash all the greens, dry, chop coarsely, mix with potatoes. Dietary stewed potatoes with spicy herbs serve hot.

Diet dish: potato pancakes

Ingredients:

1.5 kg of potatoes, 3 onions, 3 tbsp. tablespoons vegetable oil, 1/2 cup flour coarse, salt.

Cooking method:

1. Prepare puree (with or without onions). When it cools down a little, add flour to it and knead thoroughly.

2. Form with wet hands round cakes and fry them in vegetable oil.

3. Instead of fried onions, you can put a little chopped garlic or parsley into the potato mixture. Potato pancakes are delicious both hot and chilled.

Dietary dish recipe: potatoes with cottage cheese

Ingredients:

250 g potatoes, 75 g cottage cheese, 15 g butter, 35 g sour cream, water, salt.

Cooking method:

1. Peel the potatoes, cut into cubes and boil in salted water. Rub the cottage cheese through a sieve.

2. Place half of the potatoes in a greased pan. Place half of the prepared cottage cheese on top, pour sour cream on top.

3. Lay out the rest of the potatoes and cottage cheese, pour over sour cream, bake in the oven for 10-15 minutes. Serve potatoes with cottage cheese as a main dish or snack.

Diet potatoes with cottage cheese in the oven

For cooking dietary potatoes in the oven you will need 2 large potato tubers, 120 g low-fat cottage cheese, 1 clove of chopped garlic, 60 g of grated cheese.

Cooking method:

1. Peel and wash the potatoes thoroughly, put them in the oven for 40-45 minutes.

2. Then remove, cut each tuber in half, carefully remove the middle from the halves. Grind the extracted potatoes thoroughly and mix with cottage cheese and garlic.

3. Stuff the tuber halves with the mixture and sprinkle with grated cheese on top. Then wrap the potatoes in aluminum foil and put back in the oven for 15-20 minutes. Serve potatoes with cottage cheese warm, sprinkled with herbs.

Diet potatoes seen in the oven with feta cheese and herbs

Ingredients:

800 g potatoes, 40 g sweet pepper, 1 onion, 80 g feta cheese, parsley, thyme, 40 g butter, vegetable oil, water.

For the sauce: 100 ml yogurt, dill, garlic.

Cooking method:

1. To prepare diet potatoes baked in the oven, you need to choose large tubers oval shape, wash and clean them well. Cut off the tops and scoop out some of the pulp with a tablespoon. Inner walls spread the resulting cups vegetable oil. Stew the potatoes (both cups and tops) in small quantity water until half cooked.

2. Finely chop the pepper, onion and parsley, mix them with grated cheese, butter, and thyme. Fill the potato cups with the resulting mixture and cover with the previously cut off tops. Place the potatoes in a greased pan. Pour some water into the pan and bake the potatoes with cheese and herbs in the oven.

Sliced raw potatoes Before baking in the oven, you need to rinse thoroughly with water to remove starch grains from the surface, otherwise, when frying, the slices will stick together and stick to the bottom. Then they need to be dried on a napkin. This will speed up the formation of the crust, the fat will splatter less and the pieces will fry evenly.

Swedish potato recipe

Ingredients:

10 new potatoes, 15-20 g salt, 70 g butter, 100 g feta cheese.

Cooking method:

1. Select even, round, medium-sized potatoes, peel them and cut them into slices, but not completely.

2. Lightly rub with salt and place on a greased baking sheet, whole side down.

3. Place a piece of butter on each potato and sprinkle with grated cheese. Bake Swedish potatoes in the oven.

Dietary potato dumplings

Ingredients:

3 large potatoes, 1 small onion, 1/2 egg yolk, 1 tbsp. a spoonful of wheat flour, 1 bunch of fresh dill and parsley.

Cooking method:

1. Steam one potato tuber and carefully peel it. Knead with wheat flour, add the yolk and sprinkle with finely chopped onion. Knead like dough.

2. Finely grate the remaining potato tubers and mix thoroughly with the prepared dough. Grind everything well until a homogeneous elastic mass is obtained.

3. dessert spoon form the dumplings, giving them a slightly elongated shape.

4. Place them in boiling water (or vegetable broth). Remove the finished dumplings with a slotted spoon and place on a plate.

5. Pour oil over the potato dumplings, sprinkle with chopped herbs, place on plates and serve.

Potato dish: potato pancakes

Ingredients:

10 potatoes, vegetable oil, wholemeal flour, salt to taste.

Cooking method:

1. Grate the peeled potatoes on a coarse grater, add salt and add enough flour so that the dough is not too liquid.

2. Spoon the potato mixture into a frying pan with hot vegetable oil and fry on both sides until crispy.

3. Place on a plate in 1 layer so that the potato pancakes do not become wet, otherwise they will not be crispy.

Recipe for boiled potato dumplings

Ingredients:

1.5 kg potatoes, onions, carrots or cabbage, 1 cup wholemeal flour, 1/2 cup potato or corn starch, vegetable oil, breadcrumbs, water, salt.

Cooking method:

1. Boiled potatoes pass through a meat grinder or rub through a sieve.

2. Add salt and flour to the mixture, mix, divide into 12 portions. Place chopped carrots or cabbage fried in oil along with onions in the middle of each serving. Form dumplings and roll them in starch.

3. Place the prepared dumplings in boiling salted water so that they float freely and do not stick together. Cook them for about 5 minutes.

4. When the dumplings float to the surface, close the pan with a lid, remove from heat and leave for another 5-10 minutes. Remove the dumplings from boiled potatoes, pour them with vegetable oil and breadcrumbs.

Potato flatbread

Ingredients:

900g crumbly boiled potatoes, 4 tbsp. spoons of vegetable unrefined oil, black ground pepper.

Cooking method:

1. Peel the potatoes and pass through a meat grinder. Add pepper and mix gently.

2. In a frying pan with non-stick coating pour oil, heat a little. Spread the chopped potatoes in an even layer on the bottom of the frying pan and fry so that the bottom layer of the resulting potato cake acquired a ruddy color. Turn the tortilla over and cook until done.

3. Cut the potato cake into portioned pieces. Serve hot or cold.

Diet potatoes: baked “Babka”

To prepare baked potatoes according to this recipe, you need to take 500 g of tubers, 150 g of cottage cheese, salt to taste, 50 g of butter, 3 tbsp. spoons of sour cream.

Cooking method:

1. Peel raw potatoes, grate them on a coarse grater, and squeeze out the juice. Add mashed cottage cheese and salt to the potatoes, mix everything well.

Potatoes are hearty and healthy vegetable. At proper preparation and when consumed it can become an excellent dietary dish. The article will talk about the benefits of this root vegetable and provide several recipes for potato dishes.

Many people think potatoes an indispensable product daily diet nutrition. It's filling and delicious. It is easy to prepare and easy to buy at any store. Potatoes contain a high percentage of carbohydrates and healthy fiber. It is also a storehouse of vitamins C, B1, B2, B6, A. This is just a part useful sources nutrition for the body. Large supply of potassium and phosphorus, necessary for a person, found in potatoes. Of course, the high number of carbohydrates (about 16 per 100 grams of product) does not make potatoes a leader dietary table. It is important to prepare it correctly.

Potatoes and diet - cooking rules

• Soaking potatoes in cold water helps get rid of excess starch before cooking.
• It is beneficial to cook potatoes with their skins on. It contains greatest number useful substances.
• Should not be used a large number of oils when cooking potatoes.
• You cannot combine root vegetables with meat or cereal products. This will promote weight gain.

Potato recipes

Potatoes with rosemary and olive oil in skins

Prepare delicious and aromatic dish made from potatoes is very simple.

You will need:

• medium-sized potatoes - 10 pieces;
• olive oil (unrefined) – 1 tablespoon;
• coarse salt - one pinch;
• black pepper (freshly ground) – 1–2 pinches;
• dried or fresh rosemary – ½ teaspoon.

Cooking process:

• Rinse the tubers well under cold running water. For convenience, you can use a sponge to wash dishes. It will do an excellent job of removing dirt on the surface.
• Dry the potatoes. Cut into small slices. If the vegetable is not large, then into 4 parts.
• Mix salt, rosemary and ground pepper. Sprinkle this mixture over the potato slices. Stir and drizzle with oil.
• Place carefully (skin side down) on a baking sheet or frying pan.
• Bake for 10 minutes at high temperature 210–220⁰С. The mode should be chosen so that the heat comes stronger from above.
• Reduce temperature to 180⁰С. Leave to cook for another 10–15 minutes.
• Ready potato wedges can be easily pierced with a toothpick.
• Serve hot with fish or vegetables.

Stewed potatoes in a slow cooker with onions and sour cream

Cooking food is quite a troublesome task. But the recipe for potatoes in a slow cooker does not require much time.

You will need:

• young potatoes – 0.5 kg;
• onions – 2 pieces;
• low-fat sour cream – 3 tablespoons;
• bay leaf – 1 piece;
• vegetable oil – a few drops;
• salt, pepper mixture;
• dill greens (for serving).

Preparation:

• Peel the potatoes from the peel layer. First put on gloves to protect the skin of your hands. The young root vegetable has the property of coloring the skin.
• Chop the peeled vegetable as desired. Don't chop too finely.
• Also peel the onion and chop finely.
• Set the multicooker to “frying” mode.
• Grease the bowl with oil using a silicone brush.
• Place the potatoes in a multicooker container and fry for 10 minutes.
• Then add the prepared onion. Continue frying for another 5-7 minutes.
• Mix sour cream with boiled water in a 1:1 ratio.
• Add the mixture to the potatoes and onions.
• Set the multicooker to the “stew” mode.
• Cook for 20 minutes with the lid closed.
• Finally, add salt to taste and pepper. Throw in one bay leaf if desired.
• Leave to simmer for 10–15 minutes. Sprinkle with fresh dill before serving.

In this form, potatoes are good even without meat. This Lenten dish Potatoes can be used to cook for adults and children.

If dishes made from carrots, zucchini and cabbage are fully welcomed by adherents healthy eating, That potato they mercilessly ranked among dark side cooking. Absolutely unfair and "With taste" will tell you why.

Potatoes can and should be included in your diet, because they contain a lot of vitamins and minerals. And if the vegetable is cooked correctly, it is also low in calories.

Useful properties of potatoes

First of all, potatoes are rich vitamin C, in fact the most important for health. Our body is not able to accumulate it, and nutritious tubers are another additional source of the vitamin.

Vitamins B4 and B9 (choline and folic acid ), which potatoes are rich in, are necessary for regulating the elimination of toxic substances by the liver and the normal functioning of the nervous system.

Starch, which is considered evil for all those losing weight, provided that potatoes are cooked correctly until glucose does not break down in the body. Once in the intestines, it acts as a kind of probiotic and promotes the growth of beneficial bacteria.

Mistakenly considering potatoes to be a heavy product, we forget that their calorie content is very low - 80 kcal per 100 grams! Potatoes are easily digestible, perfectly satiating, and allow you to forget about hunger for a long time. High in calories and fat potato dish do various additives: butter, mayonnaise, hard cheese, cream...

Of course, the method of heat treatment plays an important role. If you are looking after your figure, baking and steaming potatoes is your choice. By the way, in this form the tubers retain the greatest amount nutrients. "With taste" brings to your attention several recipes that will give you gastronomic pleasure and will not affect your figure in any way.

Dietary potato dishes

And if you suddenly decide to go heavy on potatoes, pay attention to. This nutrition plan really works! Try this nourishing weight loss and share your impressions with your friends.

Potatoes are unfairly demonized by 80 percent of people who lead a so-called healthy lifestyle and watch their figure. It is generally accepted that this product contains a large amount of simple carbohydrates, which are recognized as one of the main culprits. excess weight. As a result, the thought of even the most ordinary jacket potato or slimy mashed potatoes, which we hated in childhood, makes those losing weight sigh languidly and sadly, because potatoes are strictly prohibited. Is this justified?

In fact, for weight loss, the “complexity” of carbohydrates consumed is not so important - only the calorie deficit is important. In other words, your figure doesn’t care whether you get your glucose from buckwheat or marshmallows. Many athletes today adhere to a flexible diet, allowing themselves to indulge in their favorite delicacies within reasonable limits, and they look great. Another question is that boiled buckwheat It contains less calories per unit of mass and contains more nutrients, so it is easier to control the feeling of hunger, and it is still healthier for the body. Therefore, potatoes, if you do not eat kilograms of them, will not cause harm.

And one moment: potato starch– COMPLEX carbohydrate. Any starch is a complex carbohydrate. Even though it breaks down faster than carbohydrates from buckwheat, it does not cause the same terrible insulin spikes as sugar. The dense and long-lasting satiation that potatoes bring - the best for that proof. The difference in the rate of absorption of glucose from potatoes and more “complex” sources is only important when diabetes mellitus, and it was from dietary recommendations for diabetics that the horror story about potatoes spread around the world. If your pancreas is fine, eat to your health.

Perhaps the only thing that can really be dangerous for a figure is fried potatoes. It absorbs a lot of oil, and has a calorie content of 100 g ready-made dish can exceed 200 kcal. At standard portion 200-300 g turns out to be an impressive figure. Therefore, it is better to allow yourself such a treat only occasionally, and prepare low-calorie and low-calorie foods for every day. healthy dishes from our selection.

Diet potatoes baked in the oven

Ingredients:

• Potatoes – 1 kg
• Garlic – 2-3 pcs.
• Salt, spices to taste

Preheat the oven to 180°C. Peel the potatoes, wash them, cut them into 4-6 pieces and place them in a baking dish, add salt and sprinkle with spices. Divide the garlic into cloves, peel them, but do not cut them, but spread them entirely over the entire form. Place the potatoes in the oven for 40-50 minutes. If you cover the dish with a lid or foil, the potatoes will turn out soft, but if you cook without a lid, they will dry out and be covered with a thin, rosy, slightly crispy crust.

KBJU per 100 g:

• Proteins – 5.2 g
• Fat – 1.4 g
• Carbohydrates – 13.4 g
• Calorie content – ​​98.9 kcal

Dietary potato pancakes

Ingredients:

• Potatoes – 1 kg
• Onions – 3 pcs.
• Eggs – 2 pcs.
• Whole grain flour – 2 tbsp. l.
• Salt, spices to taste

Peel the potatoes, wash and grate on a fine grater. Also grate or finely chop the onion and mix with the potatoes. Beat in the eggs, add flour, salt and spices. Stir until smooth. Bake pancakes in a preheated dry non-stick frying pan. If you fry in oil, do not forget to adjust the BCJU of the finished dish.

KBJU per 100 g:

• Proteins – 3 g
• Fat – 1.2 g
• Carbohydrates – 16.1 g
• Calorie content – ​​86.4 kcal

Potato casserole with meat

Ingredients:

• Potatoes – 500 g
• Chicken fillet – 500 g
• Eggs – 4 pcs.
• Onion – 2 pcs.
• Spinach – 100 g
• Salt, spices to taste

Grate the peeled and washed potatoes on a medium grater, mix with meat chopped in a meat grinder or blender. Add eggs, finely chopped onion and spinach (you can use any other fresh herbs instead), salt and spices. Mix the mixture thoroughly and place in a baking dish. Place in an oven preheated to 150°C for 60-80 minutes.

KBJU per 100 g:

• Proteins – 10.8 g
• Fat – 2.2 g
• Carbohydrates – 6.8 g
• Calorie content – ​​92.4 kcal

Potato dumplings (gnocchi)

Ingredients:

• Potatoes – 1 kg
• Eggs – 1 pc.
• Whole grain flour – 1 tbsp.
• Salt to taste

Wash the potatoes and boil them in their skins. Then cool, peel and crush, or puree with a blender. Add the egg, sifted flour and salt. Knead a homogeneous tight dough, divide it into “sausages” and cut each into small pieces. Boil water, add salt and place the dumplings in the water. As soon as the gnocchi float, quickly remove them with a slotted spoon. Serve fresh, with low-fat sour cream or sauce.

KBJU per 100 g:

• Proteins – 3.3 g
• Fat – 1 g
• Carbohydrates – 21.8 g
• Calorie content – ​​108.9 kcal

Stuffed potatoes in a slow cooker

Ingredients:

• Potatoes – 10 pcs.
• Chicken fillet – 300 g
• Egg – 1 pc.
• Small cereals– 50 g
• Salt, spices to taste

Wash the potatoes thoroughly and boil in their skins until half cooked. Cool slightly, peel, carefully cut the tops and scrape out the inside with a knife or spoon. Grind the pulp in a blender along with chicken fillet, add egg and cereal, salt and spices. Stuff the potatoes with the resulting minced meat and place them in the multicooker bowl. Cook for about 50 minutes.

KBJU per 100 g:

• Proteins – 7.3 g
• Fat – 1.2 g
• Carbohydrates – 14 g
• Calorie content – ​​96.8 kcal

Flourless Potato Banana Cookies

Ingredients:

• Potatoes – 500 g
• Banana – 150 g
• Egg – 1 pc.
• Cinnamon, sweetener to taste

Bake or boil potatoes in their skins, peel and puree in a blender along with a banana. Add egg, cinnamon and sweetener, stir until smooth. Roll out the dough into a thin layer and use cutters (or a regular glass) to cut out cookies. Carefully transfer them to a baking sheet lined with parchment and place in an oven preheated to 190°C for 30 minutes.

KBJU per 100 g:

• Proteins – 2.7 g
• Fat – 1.2 g
• Carbohydrates – 14 g Calories – 86.4 kcal

Potato cake with cocoa and nuts without flour

Ingredients:

• Potatoes – 500 g
• Eggs – 4 pcs.
• Walnuts– 100 g
• Cocoa powder – 4 tbsp. l.
• Lemon zest– 1 tsp.
• Soda – 0.5 tsp.
• Sweetener, vanillin to taste

Boil the potatoes in their skins, cool, peel, and puree in a blender. Add nuts, crushed into fine crumbs, eggs, cocoa, zest, soda, vanillin and sweetener. Mix well, place in a baking dish and place in the oven preheated to 190°C for an hour.

KBJU per 100 g:

• Proteins – 8.4 g
• Fat – 11.8 g
• Carbohydrates – 13.2 g
• Calorie content – ​​190.6 kcal

Style Summary

As you can see, you can prepare many healthy and low-calorie dishes, which will not harm your figure in any way, but will delight you with excellent taste.