Fortunately, now supermarkets offer a large selection of low-fat cheeses that, along with a high protein content and useful for calcium bones, have a wonderful taste and texture. Choose natural low-calorie cheeses, such as "Feta", "Mozzarella" and goat cheese, or low-fat versions of cheeses such as "Cheder", "Swiss" or "Gouda". And always be economical when cooking with any kind of cheese; quite a bit of cheese - this is all that is needed to make an ordinary dish become an unearthly pleasure. Proper nutrition for weight loss, recipes - the topic of the article.
Mamaliga with cottage cheese and shrimps
4 servings
Preparation: 12 minutes
Preparation of the recipe: 8 minutes
3 cups unsalted chicken broth; 3/4 cup cornmeal wholemeal; 1/4 cup low-fat curd cheese; 2% of a spoonful of olive oil; 1 bunch of finely chopped green onions; 4 cloves of extruded garlic; 450 g large peeled shrimps with tails (21-30 pieces); 500 g of Cherry tomatoes, cut into halves; salt and freshly ground black pepper.
Preparation of the recipe:
In a medium saucepan, boil the broth over high heat. Stir in the corn flour, stirring, and reduce the heat. Cover and cook for 7 minutes, stirring occasionally. Add cottage cheese and mix to mix well. Cover and set aside. While cooking corn flour, in a large non-stick frying pan heat the oil over high heat. Add the onions, garlic and shrimp and fry for 2 minutes. Then add the tomatoes and cook for another 2 minutes, or until the shrimp becomes light pink (this means they are cooked). Season with salt and pepper to taste. Spread hot mamalygu on 4 small plates. Using the convex part of the spoon, make a groove in the center of each serving and put into it 1 glass of mixture with prawns. Nutritional value of one serving (3/4 cups of hominych and 1 cup of shrimp), 22% of fat (7 g, 2 g of saturated fat), 39% of carbohydrates (27 g), 39% of proteins (27 g), 1 g of fiber, 54 grams mg of calcium, 4.5 mg of iron, 853 mg of sodium, 283 kcal.
Original pasta with cheese
4 servings
Preparation: 2 minutes
Preparation of the recipe: 18 minutes
230 g of spaghetti pasta; 3 tbsp. spoons of flour; 3/4 cup unsalted chicken broth; 3/4 cup of condensed milk without sugar; 85 g (about 1 glass) of low-fat Swiss cheese, broken into pieces; 85 g (about 1 cup) of low-fat "Cheddar" cheese, broken into pieces; Salt and freshly ground black pepper to taste; 1 tbsp. a spoon of breadcrumbs with spices.
Preparation of the recipe:
Cook the pasta according to the instructions on the package to the state of "aldente" (the condition when the paste is almost ready and remains slightly firm, not overcooked). While macaroni are cooked, in a saucepan with a thick bottom, pour in the flour. Add the broth and milk, whisk the mixture with a whisk. Put the saucepan on medium heat and continue to shake for 10 minutes - until the mixture thickens and begins to bubble. Remove from heat and mix in this mixture of both types of cheese. Season with salt and pepper to taste. Cover the sauce with a lid and set aside. Pour the breadcrumbs into a small non-stick frying pan and turn on a weak fire. Dry the crackers, sometimes shaking the frying pan, 3-4 minutes, until the crackers are browned. Put the pasta over the cheese sauce. Spread the pasta into plates and decorate with toasted crisps.
Nutritional value per serving (1/3 cup), 18% fat (8 g, 4.5 g saturated fat), 57% carbohydrate (56 g), 25% protein (25 g), 2 g fiber, 495 mg calcium, 3 mg of iron, 685 mg of sodium, 394 kcal.
Chicken salad with oranges and Feta cheese
4 servings
Preparation: 15 minutes
Preparation of the recipe: 5 minutes
2 teaspoons of olive oil; 3 halves of chicken fillet without skin and bones, cut into slices; 1 clove of extruded garlic; 1h. spoon of dried mint; 6 tbsp. spoons of thawed orange concentrate; 1/4 cup of apple cider vinegar; 2 tbsp. spoons of Dijon mustard; salt and freshly ground black pepper to taste; 12 glasses of spinach leaves; 2 peeled oranges, chopped into slices; 1/4 cup of white raisins; 110 grams of crumbled Feta cheese (about 1/2 cup).
Preparation of the recipe:
In a large non-stick frying pan, heat the oil over medium heat. Put the chicken and cook for about 2 minutes. Add the garlic and mint and continue to fry for 2 more minutes. Reduce the heat and add orange concentrate, vinegar and mustard. Season with salt and pepper. In a large bowl for salad, put spinach, oranges and raisins. Put the hot meat on the salad and gently mix. Lay out on 4 plates and decorate the top with crumbled Feta cheese. Nutritional value of one serving (3 cups of salad and 30 g of Feta cheese), 29% of fat (12 g, 6 g of saturated fat), 36% of carbohydrates (33 g) 35% of proteins (32 g), 7 g of fiber, 377 mg of calcium, 6.5 mg of iron, 557 mg of sodium, 373 kcal.
Become an expert on cheese, that's what the terms on the label mean:
Cheese with a reduced fat content is at least 25% less fat than in cheese with its usual content. So, in 30 g of ordinary "Cheddar" contains 8 g of fat, and in "Cheddar" with a reduced fat content - 6 g.
Low-calorie Cheese
At least 50% less fat than regular cheese. In 30 g of low-calorie "Cheddar" contains 4 g of fat.
Cheese with low fat content
In 30 g of such cheese contains no more than 3 grams of fat.