Recipes dietary salads

Dietary salad with tuna in different variations - probably the most common of the salads with seafood as tuna affordable, useful and has excellent taste. Because you can buy fresh tuna is not everywhere, salads, you can use canned tuna in its own juice (no oil).

150 g (this is an average net weight tuna cans) contained on average:

• 179 kcal;
• 39.3 g protein;
• 1.3 g fat;
• 433 mg omega-3;
• 13.9 mg of the omega-6;
• 87.8 IU of vitamin A (2% of the recommended daily allowance);
• 0.5 mg of vitamin E (3% of the recommended daily allowance);
• 0.1 mg of riboflavin, or vitamin B2 (7% of the recommended daily allowance);
• calcium;
• iron (13% of RDA);
• magnesium (10% of RDA);
• phosphorus (25%);
• potassium (10%);
• sodium (22%);
• zinc;
• copper;
• magnesium;
• selenium (177%).

  

Dietary salad with tuna

It can be prepared, for example, such a prescription. For one serving of salad will need:

• a quarter of the banks of canned tuna;
• a quarter cup of cooked and refrigerated beans, beans or chickpeas;
• one-eighth cup chopped bell pepper;
• ¼ cup finely chopped parsley;
• a little finely chopped red onion;
• three-quarters of a tablespoon of unrefined olive oil;
• half tablespoon of fresh lemon juice;
• salt and other seasonings to taste.

In a small bowl, mix olive oil with lemon juice and seasonings. Drain juice from cans with tuna, then place all ingredients in a large salad bowl, pour the fill and gently mix the salad. One serving of this salad contains 540 calories, a large number of dietary fiber, protein, vitamins A and C, iron and calcium. To obtain a less high-calorie salad, beans can be replaced with Chinese cabbage or cucumber.

Dietary salad with crab sticks

Crab sticks is not the most useful product in the human diet, but they are tasty, inexpensive and low in calories, so they may be incorporated into a variety of salads for losing weight. 100g surimi contains about 80 calories, 6 g protein, 12 g carbohydrate, and 1 g of fat. Their structure also includes a certain amount of calcium, iron, magnesium, vitamin D, B6 and B12. Crab sticks are no substitute for fish, shrimp or other seafood, but the dishes with them may well vary the low-calorie diet.

Simple recipe for diet salad with crab sticks Crab sticks . Ingredients (for preparing a single serving):

• a quarter of a tablespoon of grated lemon peel;
• one tablespoon of lemon juice and a quarter;
• a quarter of a tablespoon of unrefined olive oil;
• a quarter of a teaspoon of honey The benefits of honey: tasty recovery ;
• the same amount of mustard, salt and pepper to taste;
• a quarter cup of canned corn;
• one-eighth cup finely chopped basil leaves;
• the same amount of chopped bell pepper strips;
• half a tablespoon of finely chopped red onion;
• ¼ cup chopped crab sticks;
• ½ cup finely chopped tomatoes.

Mix separately lemon juice, zest, butter, honey, mustard, salt and pepper. The remaining components are put into a large bowl, add fill and mix everything carefully. In one portion of the salad contained 120 kcal.

Dietary salad with squid

Calamari a little high-calorie crab sticks and much more useful: in 100 g contains 15.6 grams of protein, 246 mg of potassium, 3% of the RDA of calcium, 8% requirement of vitamin C and a 4% rate of iron.

Ingredients for one serving:

• two tablespoons of lime or lemon juice;
• half a tablespoon of sugar;
• one-eighth of a teaspoon of salt;
• polstolovoy tablespoons vegetable oil;
• half a carrot of medium size;
• a quarter of a big cucumber or a small cucumber;
• 40 g of lettuce;
• 150 g of squid;
• a little finely chopped coriander leaves and mint;
• one tablespoon of finely chopped green onions.

To make the fill, mix the lime juice, sugar, salt and cooking oil. Peel and finely chop the squid, cook them in boiling water, then drain and pour over with cold water. Cut the cucumber and carrot sticks, mixed vegetables in a large bowl with the other ingredients. Add fill and again mix well.

One serving of the finished salad contains 368 calories.

Dietary salad with shrimp

One medium sized shrimp contains 6 calories, 100 grams of shrimp contains about 99 calories. They are also a lot of proteins, potassium, sodium, calcium and magnesium. Shrimp go well with a variety of low-calorie vegetables and fills with lemon juice or vinegar.

To make a simple diet salad Dietary salad: a few low-calorie recipes   shrimp, you will need:

• 60 g cooked peeled shrimp;
• one-eighth cup finely chopped tomatoes;
• the same amount of avocado, diced;
• half finely chopped onion;
• two tablespoons of fresh lemon juice;
• one-eighth teaspoon crushed garlic;
• one-eighth of a tablespoon of vinegar;
• salt pepper;
• a teaspoon of olive oil.

Place in a large bowl of shrimp, tomatoes, avocado and onion. Separately, prepare the casting of the liquid ingredients and seasonings, add ready to fill the salad and toss. In one portion of salad contained 370 Kcal, and 19 grams of protein, vitamin A, vitamin C, calcium and iron.

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