It is impossible to imagine a healthy human diet without various vegetable dishes. Among them, stew occupies a special place. Its varieties can be found in many cuisines of the world. Stew has gained such huge popularity due to its invariably bright taste, as well as the beneficial properties of vegetables. How to cook the perfect summer stew, capable of adding variety to the summer diet?
Healthy nutrition: how to cook the “right” stew?
Among us there are many lovers of stew, because in the preparation of this dish you can use not only various vegetables, but also meat, fish or seafood. Therefore, it can be prepared each time in different ways.
To include this dish in a healthy diet, you need to follow some rules for its preparation. So, all ingredients should be cut approximately the same. It can be pieces, cubes, half rings or straws.
If you intend to supplement the homemade stew diet, which includes meat or poultry, then they should be fried in a separate pan. Experienced chefs also recommend that each type of vegetable be fried separately, which, in their opinion, will help to preserve the unique variety of vegetable tastes in one dish. Stew foods should be on low heat with the addition of a small amount of oil.
Another feature of the preparation of classic stew is the use of a special thick sauce. Usually it is made from fried flour, which is diluted with broth, and then cooked with the addition of various spicy spices. However, those who adhere to a low-calorie diet, and seeks to reduce the nutritional value of dishes, can not add the sauce.
It is also important not to boil vegetables – they must maintain their shape and be clearly distinguishable in the composition of the dish. In addition, too long a heat treatment of products deprives them of most vitamins and other beneficial substances. Therefore, experts in the field of healthy nutrition do not recommend stewing vegetables for longer. So, the first to put in a stew-pan are products that require a longer processing time (potatoes, carrots, etc.), and only then add tomatoes, zucchini and greens.
Vegetable stew – dish ideas for a summer diet
There are many options for cooking stew, each of which differs in composition, spices, and also has its own nuances of cooking. But for the organization of the most light, summer diet, it should include more vegetable dishes. Below are some recipes for delicious and low-calorie vegetable stews.
Zucchini stew with potatoes
To include in the food of this dish, it is necessary to grind 1 onion in half rings. Coarsely grate the carrots and then passer with onions in a deep saucepan until soft. Separately, cut 3-4 cubes of potato tubers into small cubes and add them to the onions with carrots. Continue cooking over low heat for 10-15 minutes. Then add 1 sweet pepper (peeled and cut into strips) and diced zucchini to the vegetables. Simmer for another 10 minutes, stirring occasionally. Finely chop the tomato, and also pass several cloves of garlic through the press, then add them to the cooked stew. Salt, pepper to taste. Cover the stewpan with a lid and cook for about 20 minutes, stirring gently. Ready stew to give time to insist a little.
Any homemade diet should include as many light, vegetable dishes as possible. You can add variety to it with this simple recipe. Grind 1 large onion. Cut into strips 1 carrot. Fry onion with carrots in vegetable oil. Add to them 1 kg of cauliflower (sorted into inflorescences), 1 small zucchini (diced) and 2 sweet peppers (cut into strips). Stew for 15-20 minutes. Cut tomatoes (3-4 pcs.) Into cubes and add to other vegetables. Season with salt and ground pepper, add chopped garlic and a bunch of cilantro (or other herbs to taste) to the stew. Simmer for about 10-15 minutes.
Homemade Diet: Healthy Stew Recipes
Ragu is one of the most famous and beloved dishes in the whole world. Often it is prepared not only with vegetables, but also with the addition of meat, mushrooms, poultry or fish. A method of preparation unites these varieties: slicing into approximately equal pieces and stewing in their own juice (or with the addition of thick sauce).
Nutrition experts recommend regularly including these hearty and wholesome meals in your diet. The following recipes can be considered an example of such multi-component stews.
Stew with white fish and mussels
Put 800 g of tomato in its own juice in a deep bowl and mash with a fork into large pieces. Heat olive oil in a deep saucepan. Add chopped onion, finely chopped dill (a small bunch) and 4 garlic cloves (passed through a press). Fry until soft. Add chopped parsley (a small bunch). Cook a few more minutes. Pour 1 cup of white table wine, add prepared tomatoes and bay leaf. Season with salt and pepper. Simmer for 15 minutes, stirring occasionally. Add 4 cups of vegetable (fish) broth. Continue to simmer without cover for another hour. Add 700 g of mussels and increase the heat. Cook for about 5 minutes. Add 450 g of shrimp and the same amount of sliced white fish fillet (e.g. halibut). Simmer for 5-7 minutes. Serve the cooked stew hot, garnished with chopped greens.
Stew with mushrooms and chicken
To make your home diet as effective as possible, you must include a diet of as many healthy foods as possible. To facilitate their preparation, it is recommended to use a slow cooker. It is in it that you can cook this recipe. Select the program "Frying" in the menu. Put 1 chopped onion in the multicooker bowl, 2 tbsp. l olive oil and a pinch of salt. Cook for 3-4 minutes (until soft). Place 2 small chopped chicken breasts (800 g), chopped champignons (200 g), 4 garlic cloves (passed through the press), and 2 bay leaves, salt, pepper, 1 tsp. Dijon mustard, a pinch of nutmeg and half a glass of chicken (vegetable) broth. Stir all the ingredients. Select the “Extinguishing” program. Set a timer for 30 minutes. Open the lid, pour 50 ml of liquid from the stew. Mix it with 1 tsp. starch. Pour back into the bowl and mix. Also add 0.3 cups sour cream. Stir again. Stew for 10-15 minutes. Serve the stew ready, decorating with fresh herbs.
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