Apart from exercising regularly, managing your diet also plays an important role in helping you lose weight. Managing your eating pattern when on a diet means maintaining calorie intake, but still maintaining the nutrition in the food we consume.
Nah, For those of you who are confused about choosing food for your diet, the following article could be a recommendation. There are 9 low calorie food recipes that you can easily make yourself. The various low-calorie food recipes below are also high in fiber and protein, so they can make you feel full for longer.
1. Saute Cuciwis in Oyster Sauce
Materials:
Cuciwis – 250 grams
Onions, thinly sliced – 1/4 pieces
Garlic, minced – 1 clove
Oyster sauce – 2 tbsp
Salt – 1/4 tsp
Ground pepper – 1/8 tsp
Water – 50 ml
Cooking oil – 2 tbsp
How to make:
- Wash the cucuwis, cut off the base and discard if any of the outer layers are damaged. Split the cucuwis into two parts.
- Heat oil, saute garlic and onion until fragrant.
- Add the cucuwis, stir until wilted.
- Add water, add salt, pepper and oyster sauce. Cook briefly until the spices are evenly distributed.
- Cover the pan, cook until the cucuwis is cooked, then remove from heat. Stir-fried cucuwis is ready to be served.
2. Saute Pak Choy
Materials:
Pakcoy – 5 weevils
Garlic, minced – 5 cloves
Oyster sauce – 2 tbsp
Granulated sugar – 1/2 tsp
Cornstarch – 1/2 tsp
Water – 150 ml
Oil, for frying – to taste
How to make:
- Boil the bok choy in boiling water for just 30 seconds. Lift and drain.
- Saute garlic until fragrant.
- Add oyster sauce, sugar, water and cornstarch. Stir and cook until thickened. Lift.
- Arrange the pak choy on a serving plate. Drizzle with the stir-fried results.
- Ready to be served.
3. Mustard Vegetables
Materials:
White mustard – 250 grams
Beef meatballs, sliced – 5 pieces
Garlic, sliced – 2 cloves
Shallots, sliced – 5 pieces
Red chilies, sliced – 4 pieces
Galangal – 2 cm
Bay leaves – 2 pieces
Salt – 1/2 tsp
Sugar – 1/2 tsp
Broth powder – 1/2 tsp
Water – 300 ml
Oil, for frying – to taste
How to make:
- Clean the mustard greens and cut into large squares. Set aside.
- Saute garlic, shallots, red chilies, galangal and bay leaves until fragrant.
- Pour water and cook until boiling.
- Add white mustard greens. Season with salt, sugar and stock powder. Stir well. Cook until the mustard greens look wilted. Correct the taste. Lift.
- Ready to be served.
Tips
Apart from meatballs, you can also add tofu/tofu, quail eggs and chicken meat.
4. Saute White Radish
Materials:
White radish, cut into matchsticks – 250 grams
Carrots, cut into matchsticks – 50 grams
Chicken fillet, thinly sliced lengthwise – 50 grams
Garlic, chopped – 2 cloves
Ground pepper – 1/2 tsp
Salt to taste
Oyster sauce – 1 tbsp
Granulated sugar – 1/2 tsp
Onions, finely chopped – 1 stick
Water – 100 ml
Cooking oil – 2 tbsp
How to make:
- Bring water to a boil, boil the radishes for about 10 minutes to remove the bitter taste, then drain.
- Heat oil, saute garlic until fragrant. Add the chicken slices, stir until they change color. Add carrots, stir until wilted.
- Add the radishes, season with salt, sugar, oyster sauce and ground pepper, stir well. Add water, cook until the turnips are cooked.
- Sprinkle with spring onions, stir briefly, then turn off the heat. Stir-fried radishes are ready to be served.
Tips
Test the doneness of the radish with a tablespoon, if it is easily cut with a spoon it means the radish is cooked.
5. Stir-fried Egg Bitter Gourd
Materials:
Bitter Gourd – 2 pcs
Egg – 1 item
Shallots – 5 pieces
Garlic – 2 cloves
Large red chilies – 2 pieces
Cayenne pepper – 3 pieces
Sweet soy sauce – 1 tbsp
Salt to taste
Sugar – to taste
How to make:
- Split the bitter melon in half, remove the seeds then slice thinly. Add 1 tablespoon of salt, then knead it, let it sit for a while. After that, rinse with clean water, repeat twice.
- Slice the shallots, garlic, red chilies and cayenne pepper. Then stir-fry until fragrant.
- Add the beaten egg, stir until the egg is cooked.
- Add the bitter melon slices, add a little water and sweet soy sauce. Season with salt and sugar to taste.
- Cook until the bitter gourd wilts and the spices are absorbed, remove from heat and serve.
Tips
- Choose medium-sized bitter melon, because the larger the bitter melon, the more bitter it will taste.
- If you want the bitterness to really disappear. You can boil bitter melon with guava leaves or clean clay.
6. Braised Dumplings in Soup
Materials:
Leather:
Medium protein wheat flour – 150 grams
Sago flour – 50 grams
Egg yolk – 1 egg
Margarine, melted – 2 tbsp
Salt – 1/4 tsp
Water – 75 ml
Isi:
Chicken meat, ground – 150 grams
Shrimp, finely chopped – 50 grams
Egg – 1 item
Spring onions, finely sliced – 1 stem
Onion, finely chopped – 1/2 piece
Garlic, crushed – 2 cloves
Sago flour – 50 grams
Sesame oil – 1 tsp
Granulated sugar – 1/2 tsp
Lada – 1/4 sdt
Salt – 1.5 tsp
Egg white, for adhesive – 1 egg
Sauce:
Broth – 1.3 liters
Celery, sliced – 2 stalks
Green mustard greens, cut into pieces – 3 stems
Salt – 2 tsp
Granulated sugar – 1 tsp
Margarine, for frying – 1 tbsp
Fried onions, for sprinkling – enough
Ground Spices for Gravy:
Shallots – 4 pieces
Garlic – 2 cloves
Granulated pepper – 1/2 tsp
How to Make Leather:
- In a container, mix all the leather ingredients except water. Stir well.
- Pour in the water slowly then knead until smooth. Divide into several parts.
- Take one part of the dough then thin it using a noodle/pasta maker. Roll from the thickest to the thinnest while dusting with flour. Repeat until all the batter is used. Cut into squares measuring 10×10 cm (yields about 18 pieces of skin). Set aside.
How to Make Content:
- In a bowl, mix together all the ingredients except the egg whites. Stir well.
- Check the taste by boiling a piece of the mixture. Taste and correct the taste by adding spices. Set aside.
Dumpling Completion:
- Take a piece of wonton skin. Put 1 tablespoon of filling mixture in the middle.
- Put egg white glue around the edges of the dumplings. Fold it into a triangle shape. Bring the ends together then glue them back together. Repeat until all the batter is used.
- Bring plenty of water to a boil in a pan. Boil the dumplings until cooked and float. Lift and drain.
How to Make Gravy:
- In a saucepan, bring the stock to a boil.
- Saute ground spices until fragrant. Lift.
- Add the stir-fried spices to the boiling broth. Season with sugar and salt. Stir well.
- Add mustard greens and spring onions. Stir well. Cook until the mustard greens are soft. Correct the taste. Turn off the heat.
Presentation: Arrange the dumplings in a serving bowl. Add mustard greens and pour over the sauce. Sprinkle fried onions. Ready to be served.
7. Quaker Oat Chicken Porridge
Materials:
Quaker oat – 50 gram
Water – 250 ml
Garlic – 2 cloves
Red onion – 1 clove
Soy sauce – 1 tbsp
Sesame oil – 1 tsp
Salt – 1/4 tsp
Ground pepper – to taste
Chicken stock powder – 1/4 tsp
Chicken breast, fried and shredded – to taste
Complementary:
Boiled egg – 1 item
Fried onions – enough
Soybeans, fried – to taste
Onion, sliced - enough
Prawn crackers – to taste
How to make:
- Puree the garlic and shallots, saute with a little oil until fragrant. Add water then add Quaker oats. Stir well until the oats start to expand.
- Add soy sauce, sesame oil, chicken stock, salt and ground pepper. Stir well, cook until it thickens into porridge.
- Pour the porridge into a serving bowl, add boiled eggs, shredded chicken, sprinkle with fried onions, fried soybeans, spring onions and crackers.
- Quaker oat chicken porridge is ready to be served.
8. Corn Rice
Materials:
Corn rice – 150 grams
White rice – 100 grams
Salt – 1/2 tsp
Anoint Vegetables:
Long beans, cut into pieces – 1 bunch
Bean sprouts – 100 grams
Half old coconut, grated – 1/2 fruit
Kencur – 1 segment
Large red chilies – 2 pieces
Cayenne pepper or to taste – 5 pieces
Orange leaves – 4 pieces
Cooked shrimp paste – 1/2 tsp
Salt to taste
Sugar – to taste
Complementary:
Fried tofu – to taste
Fried tempeh – to taste
Salted fish – to taste
Terasi chili sauce – to taste
How to make:
- Mix corn rice and white rice, add 500 ml of cooking water until it becomes aron, add salt, stir well. Steam for 30 minutes until cooked. Or you can also cook it using a rice cooker like normal rice.
- Anoint Vegetables: Boil long beans and bean sprouts separately, remove and drain.
- Grind the ointment spices, galangal, red chili, cayenne pepper, lime leaves, shrimp paste, add salt and sugar according to taste.
- Mix the spices with grated coconut, stir well, steam for 15 minutes. After that, mix with the boiled vegetables.
- Serve warm corn rice with vegetable ointment and tofu accompaniments, fried tempeh, salted fish and shrimp paste chili sauce.
9. Vietnamese spring rolls
Materials:
Shrimp, medium size – 12 pieces
Pokcoy – 10 pieces
White mustard – 10 pieces
Carrots, rectangular slices – 3 pieces
Cucumber, rectangular slices – 3 pieces
Vermicelli noodles – 100 grams
Warm water – 1 bowl
Salt to taste
Rice paper – 8 sheets
Sauce Hoisin:
Garlic, finely chopped – 2 cloves
Red onion, finely chopped medium size – 1 clove
Hoisin sauce – 5 tbsp
Prawn stock – 175 ml
Peanut butter/mashed nuts – 2 tbsp
Granulated sugar – 1/2 tbsp
Chili sauce – 1/2 tbsp
Vinegar – 1/2 tbsp
How to make:
- Brew vermicelli noodles with boiling water then drain.
- Bring the water to a boil, then add salt to taste. Then boil the vegetables one by one in the order of carrots, bok choy, then white mustard greens. Drain vegetables from stew.
- Boil the shrimp with a little salt along with the shell and head for 1 minute, remove from heat and separate the shrimp broth. Discard the heads, shells and tails of the prawns. Split the shrimp bodies in 2, set aside.
- Place the rice paper glossy side down on a large flat plate, wet a towel with warm water then wipe both sides of the rice paper.
- Arrange the vegetables and vermicelli then roll the bottom half up, fold the right side in then fold the left side to prevent the vegetables from coming out. Place the prawns, orange side down, attach and roll up the rest.
- Peanut hoisin sauce: Fry garlic and shallots in a little oil until fragrant, add hoisin sauce, shrimp stock and peanut butter. Stir well until dissolved – Add granulated sugar and vinegar then arrange in a bowl.
- Serve Vietnamese Spring Rolls with peanut hoisin sauce.
Tips
- To make rolling easier do not use vegetables that contain a lot of water.
- Trim the roll at the beginning when rolling the rice paper, because the roll cannot be re-rolled.
Atsarina Luthfiyyah (Senior Editor)
Has educational experience in the fields of Culinary and Journalism. His hobbies are writing, traveling and cooking. Masters in Communication Sciences at Gadjah Mada University
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