Dietary Olivier salad 10 recipes for losing weight and fasting

Olivier is a traditional, one might even say obligatory, accompaniment to the New Year and other winter holidays. Although it is often prepared just like that. Each housewife has her own secret ingredients, but mayonnaise and potatoes are in any recipe. It is because of these two products that those on a diet refuse the salad they have known since childhood. I hasten to assure you - do not do this.

The most active supporters of proper nutrition do not sit idle and constantly conduct culinary experiments. The result of one of them was PP-Olivier. Today there are many options for the dish and they will appeal even to those who do not struggle with extra pounds.

Olivier salad dressing

To prepare it, you can use either an immersion blender or a bowl. Combine 3 tbsp. refined odorless oil with 1 dessert spoon of apple cider vinegar. Add 1 tsp. mustard, salt and pepper, and beat.

As soon as the oil turns white and thickens, stop stirring and add 5 tbsp. sour cream of any fat content. Beat again, but not too long. The sauce can be considered ready.

This dressing is good not only for Olivier salad, it can be spread on sandwiches, added as a sauce to meat and fish dishes.

Cucumber sauce for Olivier
The taste of this dressing is light, delicate and piquant. With it, you won’t need to add fresh cucumbers to Olivier, because they will already be part of our sauce.
On a medium grater, grate 1 large cucumber without skin. You can also use a blender for grinding.
Drain the juice - it will make the “mayonnaise” too runny.
We lay out the remaining ingredients: spoon 100 g of processed or soft cream cheese, pass 2 cloves of garlic through a press, add 3 tbsp if desired. sour cream and ½ tbsp. chopped fresh dill.
Salt to taste, sprinkle with black pepper and beat again until smooth. All is ready!

This sauce goes well with Olivier salad, diet bread, and green salads.

Quinoa with baked vegetables and feta cheese

When hot, this dish will be an excellent side dish, and when cold, it will be a delicious salad. Try two options and decide which one you like best.

List of ingredients:

● 7 tbsp. quinoa ● 1.5 tbsp. water ● 2 bell peppers ● 2 zucchini ● Salt, Provençal herbs ● Olive oil ● Brynza cheese

Cooking method:

Rinse the quinoa thoroughly and add to boiling salted water. Cover with a lid, reduce heat to low and leave to simmer until the water is completely absorbed. Cut the zucchini and bell pepper into large pieces, add salt, olive oil and Provençal herbs, mix and place on a baking sheet lined with baking paper. Bake in an oven preheated to 190 degrees for 30 minutes. Mix quinoa and vegetables, add cheese. If you eat the dish as a salad, you can season it with balsamic vinegar and olive oil.

How to prepare dietary Olivier for losing weight, basic rules

The technical execution of the salad does not pose any difficulties at all. It is enough to boil all the components that require boiling. Then, after cooling them to room temperature, you should peel them and chop them into small neat cubes, mix everything and season. Before serving, the appetizer requires pre-cooling.

Its structure has three main components, four less influential ones, one classic dressing and three ingredients that are added to taste.

Main products:

potato;
eggs;
carrot.

Despite their bland and ordinary taste, they are the backbone of the dish. Among other salad components, these products should be the most.

The following are the ingredients that are responsible for the texture of the dish:

salted capers and pickled cucumbers;
protein component (boiled chicken fillet, cooked veal, beef tongue or doctor's sausage);
canned green peas.

When choosing a protein component, you should be guided only by your imagination.
Naturally, doctor's sausage is not expensive, beef tongue is tastier, and veal is much more dietary. Its main condition is the absence of a pungent odor and veininess. Classics of the genre in the field of sauces for dressing Olivier are either purchased from industrial production.

A number of products that can be added upon request:

fresh cucumbers;
sour apple;
dill.

A cucumber can significantly affect the structure of the salad, a sour apple will add new colors to the taste, and dill will bring freshness.

The most dangerous component of this salad is that same mayonnaise. It contains all the main fats, so for people who strictly monitor their diet, it is advisable to replace it with a less high-calorie sauce.

White dietary sauce for Olivier

Ingredients:

Wheat flour – 40-50 gr. (2 tablespoons with a small slide);
Butter (softened) – 50 gr. (2 tablespoons);
Milk – 500 ml. (2 faceted glasses filled to the top);
Salt - to taste;
White pepper (freshly ground) - to taste;
Nutmeg (ground) – a pinch (optional)
Paprika (ground sweet pepper) - a pinch (optional).

Cooking method:

Let's start preparing the sauce by melting the butter.
To do this, we need dishes with one handle (like a ladle), with a thick bottom and preferably with a non-stick coating.
Melt the butter over very low heat.
The butter should melt, but under no circumstances should it fry!
Do not under any circumstances use aluminum cookware with a thin bottom.
In the first case, the sauce will take on a grayish color, and in the second, it will burn.
The butter for the sauce should be softened, but if there is no time to defrost, then grate it.
This is necessary so that it melts evenly on the stove.
If you throw a frozen piece of butter into melting, some will melt and begin to burn, and some will still melt.
And since we are preparing a white sauce, we don’t need any color change!
The butter has melted and now we will add wheat flour.
The flour must be sifted in advance.
Pour the flour into the melted butter and thoroughly rub and mix with a wooden spatula.
Keep the bowl with flour on the stove over moderate heat until it begins to boil, rise like a cap and foam.
All this time we do not leave the stove, but constantly stir and grind the flour.
If small lumps appear there is nothing to worry about, it should not bother you at this stage.
Stir the flour constantly, do not increase the heat, watch the color of the flour - it should acquire a soft creamy color.
Under no circumstances should you burn!
As soon as our flour is prepared for further actions, remove the dishes from the heat and pour in cold milk in very small portions in a thin stream.
At the same time as pouring in the milk, whisk and stir the sauce.
Having poured in about a third of the total volume of milk, set the milk aside and thoroughly mix and beat the sauce; as soon as the sauce becomes a homogeneous consistency, pour in the rest of the milk, add salt and spices to the sauce, return the dishes to the stove.
We don't stop stirring.
Bring the sauce to a boil over moderate heat, stirring constantly, and continue stirring.
Perform all these steps for 5-7 minutes from the moment it boils.
To prevent lumps from forming, cold milk is added to the sauce.
If you add hot, then due to the high temperatures of flour and milk, cooking will occur, which will lead to the formation of lumps.
Milk can also be added warm, but not boiled, although many recipes call for adding hot milk.
In this case, the sauce will have to be rubbed through a sieve or the lumps broken up by beating with a mixer or in a blender.
The preparation time for the sauce should not exceed 10 minutes.
We are making a sauce, not a paste, so the cooking time must be strictly observed.
Therefore, after boiling the sauce, note the time and taste it every minute.
After the fifth minute, you will notice how the taste of the sauce changes, acquiring a pleasant milky tint.
After 5-7 minutes of cooking, remove the sauce from the heat and pour it into a dry gravy boat.
If your sauce is too thick, then pour in enough milk, stir well and heat on the stove.
If it turns out too liquid, then grind the butter with flour (1:1), add to the sauce and cook for 2 minutes after boiling.
Another way to thicken the sauce is to continue cooking it for up to 40-60 minutes.
During this time, the taste of paste will disappear.
You can store the sauce in the refrigerator for 2-3 days.

Step-by-step recipe with photos

We are preparing a dietary “Olivier” - a salad that is suitable even for children. This version of Olivier certainly has the right to exist, and someone will argue that this is not Olivier at all, but still the ingredients in the salad are the same as we are used to seeing, with the exception of a couple of changes.

We'll set aside the sausage for other dishes; here we'll use boiled breast meat. Pickled cucumbers are also not suitable for the diet, as they retain fluid in the body, so we take fresh cucumbers. We exclude mayonnaise from the diet altogether and replace it with light sour cream or yogurt. Believe me, this Olivier tastes almost as good as the usual one, but when you give this salad to children, you don’t even have to worry. Well, if you are on a diet or diet, you can easily afford such Olivier.

Prepare the ingredients for preparing the Olivier diet salad without mayonnaise according to the list. To make the process quick and easy, boil the carrots, potatoes, eggs and chicken breast the day before.

Peel the boiled potatoes and cut into small cubes.

The carrots also need to be cooled and peeled, then cut into small cubes.

Do the same with cucumbers - wash, dry, cut off the ends on both sides, cut the cucumbers themselves into small cubes.

Boil the chicken breast the day before and leave to cool in the broth, so the meat will end up more tender and soft. Finely chop the breast. Peel the boiled eggs and cut into cubes.

Combine the prepared ingredients in one bowl, add the canned peas. If desired, you can use young boiled peas.

Add sour cream, salt and pepper to the salad. Mix all ingredients and serve dietary Olivier to the table.

Bon appetit!

Olivier's Calorie Reduction Principles

Supporters of a healthy lifestyle still sometimes protest against everyone’s favorite salad. And primarily because of its high calorie content. But it can be significantly reduced by replacing some ingredients, choosing among different options what seems closest to the traditional combination of products. You can create your own favorite diet recipe by trying different combinations of ingredients if you know the principles of reducing the calorie content of the dish. If possible, add less potatoes to your salad or replace them with similar low-calorie foods. Instead of pickled or pickled cucumbers, choose fresh ones. Pickling a cucumber will quickly overload your digestive system, as excess salt will increase your thirst. And pickled vegetables, in addition to salt, most often also contain sugar, which automatically makes the product more nutritious. And if you use pickled vegetables to add piquancy to the dish, use homemade pickles, but under no circumstances store-bought ones. For the same reason, it is better to replace canned peas with fresh frozen ones, which will not contain a lot of salt and sugar. Homemade mayonnaise is great. But it is just as high in calories as store-bought, since the required ingredient for mayonnaise is vegetable oil, which is the most high-calorie product of all. Therefore, for the light version, it is better to use sauces based on natural yogurt or sour cream with the addition of mustard, lemon juice, etc. The above principles will help you when independently putting together a dietary recipe, with which you can prepare “Olivier” with a calorie content from 150 to 80 kcal, in while the original dish has a calorie content of 230 kcal.

An ideal alternative to Olivier

To prepare the perfect dressing for Olivier, you need to combine cottage cheese and low-fat yogurt in a 1x1 ratio, beat in one egg yolk, add 1.5 tsp. mustard and lemon juice to taste. And grind everything in a blender.

Not every mayonnaise lover will be able to distinguish a fake, but will receive several times fewer calories and more benefits for their health. After all, it is an excellent source of vitamin C, calcium and choline. Plus, zero cholesterol.

To prepare a delicious salad, you don't need to have unique culinary skills. There are a lot of sauces that take no more than 5 minutes to prepare, and the result will have the most favorable effect on both the taste of the dish and your health.

Most salads don’t need to be dressed at all, but simply lightly seasoned with olive oil or soy sauce. Both alone and in combination with various components. For example, with mustard or balsamic vinegar.

Eat healthy vegetable salads. There is no need to focus on high-calorie mayonnaise, but it is not necessary to completely exclude it from the diet. The main thing in a person’s diet is moderation!

Fruit-jelly puff dessert, recipe

Low-calorie and balanced desserts are not a myth! They can be prepared, for example, based on gelatin. It has about 7 times fewer calories than chocolate or regular cake! Another great dessert is sorbet. It is prepared from a mixture of juice and fruit. It is similar in taste and consistency to ice cream, but much healthier and juicier.

Ingredients:

pomegranate juice - 200 ml
kefir 1% fat - 200 ml
low-calorie yogurt - 1/3 cup
water - 1 glass
honey - 2 tbsp.
gelatin - 1.5 tbsp.
bananas - 1 pc.
kiwi - 2 pcs.
apples - 1 pc.
any berries (can be frozen) - 30 g each

Soak the gelatin in a glass of cold water for 15-20 minutes. Then heat it on the stove, without bringing it to a boil, so that the gelatin is completely dissolved.
Mix one half of the gelatin in a blender with kefir, yogurt and honey, the other half with juice.
Place some of the diced fruit and whole berries in a jelly mold and pour in the kefir mixture. Place in the refrigerator for 20 minutes.
Now add more fruits and berries, pour in a mixture of gelatin and juice, and keep the same amount in the refrigerator. Alternate layers in this way. After the last layer is poured, leave the dessert in the refrigerator for 4 hours.

Sour cream sauce instead of mayonnaise

Ingredients:

Flour
Butter
Sour cream

Cooking method:

First you need to dry the flour.
Place the required amount of flour in a frying pan and place on low heat.
The flour must be stirred constantly and not allowed to burn.
As soon as the smell of bread appears, you need to add butter to the flour.
Oil will not spoil the porridge, so you can add more of it.
To save money, I added margarine in a 1:1 ratio
As the butter melts, it will coat all the flour, preventing lumps from forming.
Don't forget to stir.
You should end up with a mass like the one in the photo below.
Next, add the filler to the resulting oily mass and stir quickly.
In my case, the filling was sour cream.
After mixing the butter mixture with sour cream, you get this creamy mass.
Dilute the resulting creamy mass with milk or broth to the desired consistency.
I used both in the ratio: 1 cup milk - 2 cups broth.
The liquid should be added in small portions, stirring thoroughly.
Don't forget to add salt to our white sauce.
Bring the sauce to a boil, stirring constantly, and remove from heat.
If you decide to use milk, it is better not to dilute it, but to make a pure milk sauce.
But the sauce with cream can be diluted with broth. The cream itself is very fatty, so we also use butter.
Although, undoubtedly, the sauce will be much tastier from pure cream, and richer
You can pour a little vegetable oil into the finished white sauce.
The oil will spread in a thin layer and will not allow a crust to form on the surface of the sauce.

Egg-sour cream sauce for Olivier

Ingredients:

Sour cream - 5 tablespoons
Egg yolks - 2 pieces
French mustard - 1 teaspoon
Salt - 1 pinch
Turmeric – 0.5 teaspoon
Lemon juice - 1 teaspoon

Cooking method:

This quick sauce recipe includes ingredients such as: sour cream (I use 25% fat), egg yolks, lemon juice, salt, turmeric (for color and light flavor, but not necessary), and French mustard (you can substitute it if desired). any other).
In fact, it will take you about 15 minutes to prepare this simple sauce, 10 of which are spent boiling the eggs.
After boiling, boil them hard for 8-10 minutes, then quickly cool them in ice. We clean and separate the yolks from the whites (we won’t need the latter for the sauce - you can just eat them or use them in other dishes).
Grind the yolks on the finest grater or just with a fork, put them in a bowl.
Add a pinch of salt and turmeric.
Then add sour cream. Beat everything with a mixer or immersion blender until smooth - about 10 seconds.
Then add mustard and lemon juice.
Beat everything again (you can even stir with a fork) and the egg-sour cream sauce is ready.
Immediately after cooking, it is not thick, but when it sits in the refrigerator for an hour, it thickens well.
Try and change the taste of familiar foods and dishes using all kinds of sauces.

Vegan (lenten) Olivier

Ingredients:

1 avocado;
Small raw zucchini;
Fresh cucumber;
Carrots or 200-250 g pumpkin;
Fresh frozen green peas.

Refueling:

2-3 tablespoons of flaxseed or olive oil;
½-1 teaspoon mustard;
Salt, Provençal herbs.

Step by step method:

Cut the avocado, zucchini, cucumber and carrots into small cubes.
Thaw the green peas and add to the rest of the ingredients.
Let's make the gas station. Mix oil with mustard and spices. Pour the sauce into the salad. Mix.

Olivier and proper nutrition Easy

PP versions of this dish are prepared without store-bought mayonnaise. By preparing such an appetizer without traditional mayonnaise, we not only reduce the calorie content of the finished dish, but also make it extremely healthy. As a dressing, you can use your own prepared ones; they perfectly replace store-bought ones.

Cucumbers canned with sugar must be replaced with barrel cucumbers.

Pickled cucumbers will add sourness and spiciness.

Prepared using the natural fermentation method, they completely fit into the framework of a healthy diet, and in addition there are a lot of probiotics in such a product!

You can also take fresh vegetables, they make the salad aromatic and a little springy.

When buying green peas, pay attention to the composition. Choose peas canned without sugar

The best option for PP people is to prepare the right peas yourself in the summer. Just a must-have in this case is a frozen product. There is one in supermarkets, and it’s easy to throw it into the freezer in the summer. Then just boil for 5 minutes in salted water and you're done!

Olivier salad without sausage is a somewhat unusual option. But in the traditional recipe of the early 20th century, it was meat that was used - turkey, chicken or game. We suggest making it not with sausage, but with something else - chicken fillet, beef or turkey and seafood. Bake the meat, boil or steam it, cool and you can use it.

By following the recipes and tips, you won’t be left without your favorite salad for the New Year. There are hundreds of cooking options. In this collection of recipes - ideal for pp. You can cook them for all the January holidays without fear of gaining extra pounds and centimeters.

Universal recipe for pp salad

The Olivier-PP recipe can be considered almost classic.

Season Olivier with breast (instead of sausage) with any pp mayonnaise and the dietary snack is ready.

Nutritional value per 100 g:

Calories: 130
Proteins: 10
Fats 4
Carbohydrates: 15

Ingredients:

potatoes - 2-3 pcs.
chicken (fillet) - 1 pc.
2 eggs
carrots - 1 pc.
onion - 1 pc.
pickled cucumber - 1-2 pcs.
peas - 200 g
pp-mayonnaise - 200 ml
salt, spices - to taste

Preparation:

Wash the potatoes and carrots, boil them and peel them. Cut the vegetables into cubes.
Boil the eggs hard, cool, peel and finely chop.
Boil the chicken breast in salted broth with the addition of bay leaf and spices (you can bake it in the oven in advance, fry it on the grill or in a dry frying pan with a non-stick coating - choose the appropriate option). Let the meat cool and cut into small pieces.
Let's chop the onions and pickles (the right ones!).
Combine all the ingredients, season with pp mayonnaise, and add salt if necessary.
Our useful, correct Olivier is ready!

Light salad option

We prepare low-calorie Olivier with beef without potatoes, with fresh cucumber and apple.

It is better to take a green apple, sweet and sour varieties, hard and juicy.

And for variety, we will serve it in portions, arranging it using a serving ring.

Nutritional value per 100 g:

Calories: 120
Proteins: 10
Fats 4
Carbohydrates: 10

We need:

boiled beef - 200 gr
chicken eggs - 2 pcs.
carrots - 1 pc.
onion - 1 pc.
green peas - 4-5 tbsp. spoons
fresh cucumber - 2 pcs.
apple - 1-2 pcs.
dressing of low-fat yogurt, salt and mustard - 200 gr.
salt, spices, bay leaf - to taste

Easy to prepare:

Boil carrots and eggs, peel and cut into small cubes. Leave half an egg for decoration.
Peel the apple. Chop cucumbers, apples, and onions in the same way as carrots and eggs.
Finely cut the boiled beef (in salted water with the addition of bay leaves and spices) into pieces.
Place all ingredients in a deep salad bowl, add sauce and salt. Let's mix.
Decorate with a ring and decorate with egg slices.
A light and satisfying salad is ready! Garnish with greens when serving.

Diet Olivier for gourmets

Traditions are traditions, but, you see, you want something like that!

I propose to make a real gourmet version based on the old recipe for this wonderful salad.

All within the framework of proper nutrition, of course!

And by the way, for a fitness diet this is just a godsend, pay attention to the amount of protein per 100 g and the calorie content - just a protein mega-bomb!

Nutritional value per 100 g:

Calories: 120
Proteins: 13
Fats 4
Carbohydrates: 7

Products:

peeled shrimp - 100 g
boiled quail eggs - 6 pcs.
baked turkey fillet - 100 g
cucumbers from a barrel - 1 medium
Boiled beef tongue - 1 pc.
frozen peas – 100 g
low-calorie pp mayonnaise - 100 g.

Step-by-step preparation:

Cut the eggs into 4 parts.
Boil the peas.
If the shrimp are small, then leave them whole; large ones can be cut in half.
Chop cucumbers, turkey and tongue into medium cubes.
We combine everything, seasoning with sauce.

Diet Olivier with yogurt. Cooking method

First you need to cook the chicken. After this, you need to cool it and cut it into cubes.
Then you should wash and peel the potatoes and carrots. It is better to cook them not in water, but by steaming them. This will give us a lot of advantages. Such vegetables retain much more nutrients. Next, the root vegetables need to be cooled and chopped into cubes.
The next step is to hard boil the eggs. They also need to be cut into small pieces.
After this, it’s the turn of the cucumbers. Vegetables should be combined in suitable proportions. It all depends on your preferences. If you like salty ones, then mix them with fresh ones in a ratio of 70/30. If you are indifferent to them, then in equal quantities.
Pour boiling water over the onions for 10 minutes to remove the bitterness. Then you need to cut it into quarters.
So, all the ingredients for the dietary Olivier are ready. Now you need to make a low-calorie dressing. To do this, you can take unsweetened yogurt and combine it with mustard.
Finally, you need to salt and pepper the salad, mix it well and put it in the refrigerator for twenty minutes.

Our dietary “Olivier” is ready! The recipe is not too different from the traditional one. But a light dressing, lean chicken and steamed vegetables do the trick. One hundred grams of this dish contains only 84.2 kilocalories. It can be safely eaten even by people who are prone to obesity.

Raw food sauce for Olivier

In conclusion, we suggest you try making lean “mayonnaise,” which will be much more natural than the store-bought product and certainly much tastier and healthier.

Soak 150 g of cashew nuts (unroasted) in a glass of boiled cold water overnight. In the morning, drain and we can start preparing the sauce.
Place the nuts in a blender and grind until smooth, so that there are no lumps left. If desired, the mixture can be strained.
Now add 1 tsp. lemon juice and ½ chopped garlic clove, pour in ½ glass of water.
Salt, pepper, add nutmeg and beat again.

If the consistency suits us, leave the sauce; if it seems thick, add a little more water. It is worth adding it 1 tbsp. no more, so as not to overfill.

When everything is ready, cool the sauce and season the raw food Olivier with it.

Now you know what you can season Olivier with instead of mayonnaise to make it tasty and healthy. Try it, friends, and share your impressions of the resulting sauce in the comments!

We recommend growing your own mushrooms at home. Unique and affordable technology. TRY TO GET A HARVEST OF FRESH AND TASTY MUSHROOMS IN JUST A MONTH! All details and ordering by .

How to make it useful

When a person switches to dietary nutrition, he thereby achieves several goals - speeding up metabolism, improving health, skin condition and overall appearance.

Vegetable salads are suitable for low-carb diets: by eating them, it’s quite easy to lose a couple of unnecessary pounds. In summer, mainly fresh cucumbers, tomatoes, carrots, etc. are used as ingredients. In winter, you often have to resort to frozen and salted products.

Important! Diet foods are eaten not only with the intention of losing weight. Some of them are recommended to be eaten for diseases of the kidneys, heart, liver and gastrointestinal tract

Diet Olivier with celery

Ingredients

Boiled beef – 100 g + –
Chicken eggs - 3 pcs. + —
Oelderea root – 150 g + –
Fresh cucumber - 1 pc. + —
Green peas - 2 tbsp. + —
Peas — + —
Fresh greens – 1/3 bunch + –
Mustard - 1/2 tsp. + —
Salt - 1/3 tsp. or to taste + -
Black pepper - on the tip of a knife or to taste + -
Yogurt without additives, low-fat - 2-3 tbsp. + —

Add all

to shopping list
Remove everything
from shopping list

Preparation of dietary Olivier

First, let's set the meat to boil. You can use several types of salad for your diet: chicken breast, turkey and veal.

Boil the meat in one piece until tender in a minimum of water - it should barely cover it, so the taste will be more intense. Cook with the addition of salt, black peppercorns and bay leaf.

Remove the finished piece from the broth, let it cool completely, then cut it into cubes.
Since we will put celery in the salad instead of carbohydrate potatoes, it is necessary to get rid of its sharp, specific taste and smell.

How to prepare celery for Olivier salad Let's do it as follows: - Peel the washed root and cut it into cubes, as we usually cut boiled jacket potatoes into salad. — Place the pieces in boiling water, keep on high heat for 3-5 minutes, then drain, rinse with cold water (from the tap) and set to cook again. — Bring to a boil, keep for another 5 minutes until the slices are soft and drain. Let it drain through a sieve.

Wash the cucumber, taste the peel for bitterness, and cut it off if necessary. Finely chop the vegetable.
Now hard boil 3 eggs until tender. We clean them and separate the whites from the yolks - they all go into the salad, but in different quality.
We cut the whites with a knife, also chop 2 yolks, and add another one to the dressing.

Olivier dressing Mash the yolks in the yogurt with a fork, add ½ tsp. mustard, salt, pepper, mix until smooth - that’s it. Diet “mayonnaise” is ready!

Add peas to the salad, combine with the rest of the ingredients, season and mix.

Like regular Olivier, let the diet one cool for at least 30 minutes, then serve. It will be especially impressive to serve the salad in heaps on portioned plates laid out in special forms. Decorate with green peas and sprigs of herbs.

Calorie content of dietary Olivier salad Nutritional value of the “Dietary Olivier” dish (per 100 grams): Calories: 91.5 kcal

Recipe for preparing dietary Olivier step by step

Dietary Olivier is an excellent option for people with gastrointestinal diseases. Some people are prohibited from mayonnaise (and who is it useful for at all), pickles and sausages, and eating only steamed cutlets and broccoli is really sad. Then I suggest you try this dietary version of our usual Olivier salad. It tastes not much different from the classic “mayonnaise-sausage” Olivier. We will replace all the harmful ingredients with chicken fillet, fresh cucumber and natural yogurt (without any additives or sugar). In my opinion, chicken is even more appropriate and tasty here. We will leave the rest of the set of products unchanged: potatoes, chicken eggs, onions and carrots, canned green peas (this is at your discretion, it is usually allowed in dietary nutrition). Well, and salt.

First of all, let's boil the chicken fillet. I took chicken breast. It will be ready in 20 - 30 minutes. Then let it cool.

At the same time as the chicken fillet, cook the potatoes, carrots and chicken eggs. You can cook everything together. Cook until carrots and potatoes are ready. Carrots usually take the longest to cook. After that, let everything cool down so that cutting is comfortable.

Finely chop the chicken fillet with a sharp knife.

Peel the carrots and also finely cut into cubes. I cut all the vegetables with a special device, so I got all the vegetables the same size. I highly recommend using something similar to cut such salads.

Peel the potatoes and cut them into cubes again.

We peel the eggs and chop them finely.

Peel the onions and finely chop them with a sharp knife.

Wash and dry the fresh cucumber. Next, we repeat the same procedure with it as with the rest of the vegetables, namely: finely cut into cubes.

Combine all the chopped vegetables in a cup. Add canned peas.

Then add salt and season with natural yoghurt. If you really don’t want to dress the salad with yogurt (which, by the way, tastes like low-percentage mayonnaise), then season with low-fat sour cream or low-percentage mayonnaise. Mix everything thoroughly, trying not to turn the salad into porridge.

Then we serve our dietary Olivier to the table. It can be from a common salad bowl, or it can be served in portions. Garnish with fresh herbs if desired.

Light diet Olivier without potatoes with chicken

When every calorie counts, you can use the most dietary recipe for your favorite salad. Without potatoes with fresh peas, seasoned with homemade sauce, it will amaze with its lightness and spring-like fresh taste.

Ingredients

Chicken breast meat – 150 g;
Eggs – 2 pcs.;
Boiled yolk – 1 pc.;
Peas (frozen product) – 150 g;
Onion – ½ piece;
Carrot – 1 pc.;
Sour cucumber (small) – 1 pc.;
Fresh gherkins – 2 pcs.;
Dill (greens) – 3-5 sprigs;
Cottage cheese in the form of paste – 2 tbsp;
Mustard – ½ tsp;
Low-fat kefir – 1-2 tsp;
Soy sauce – a few drops;
Salt.

How to make a light and tasty dietary Olivier salad

After boiling the vegetables and eggs, peel them and chop them with a sharp knife, turning them into cubes. We also cut the breast and cucumbers. We're getting in the way.
Defrost the peas in cold water, then drain it, dry the peas and place in a common salad bowl.
Before putting chopped onions in a salad bowl, you need to pour boiling water over them - this will remove the unpleasant smell and excessive bitterness.
To get the dressing, use a blender to mix cottage cheese and mustard, add kefir and sauce to these products. Add it to the salad and stir. If necessary, you can lightly add salt to it without being too zealous.

On portioned plates, garnished with fresh dill, your favorite salad will look very appetizing.

Cooking tips

When preparing a low-calorie diet salad "Olivier", you can use the following tips:

To remove excess bitterness from onions, pour boiled water over them for 10 minutes.
Some cooks do not boil chicken meat for salad, but fry it in a dry frying pan or with a small amount of olive oil.
When steaming vegetables, much more nutrients and microelements are retained. And with this method of cooking eggs, the shells do not crack, and the whites are more tender.
It is better to overcook eggs than to undercook them.
If boiled vegetables are cooled under running cold water, they will be crumbly in the salad.
It is recommended to use new potatoes, which contain less starch.
The salad tastes better if you season and salt it after 90 minutes in the refrigerator.
It is best to serve Olivier on white plates, after putting lettuce leaves on them - it looks beautiful.
It is not advisable to make or store the dish in metal and enamel containers. It will affect the taste.
It is recommended to store the finished dish for no longer than 4 hours.

Diet Olivier without potatoes with celery

First you should prepare all the products:

chicken fillet – 200 g;
2 stalks of celery root;
eggs – 3 pcs;
carrots – 1 piece;
green apple – 1 piece;
canned peas – 100 – 150 g;
one large pickled cucumber;
lemon ½ part;
0% fat yogurt – 200 g;
salt and pepper to taste.

In order to properly prepare food, you should follow some rules:

cook them covered with a lid - this way they will retain more vitamins;
The vegetable components, along with the meat, are chopped while they are warm. This way the dish will get a pronounced taste;
Chicken should be cooked in a separate container in a small amount of water and in one piece. In this case, add allspice and a small onion to the broth. The meat will acquire a pleasant aroma of spices and enhance the overall taste of the salad;
To get rid of the specific pungent smell and taste of celery, you need to cut it into pieces and throw it into boiling water for 3-5 minutes. Drain this water and rinse the celery. Then add water again and cook. Bring it to a boil and let simmer for another 5 minutes.

How to assemble the salad:

Peel the vegetables, peel the eggs, core the apple and remove the skin.
All ingredients are crushed into cubes and placed in a common bowl.
Sprinkle the chopped apple with lemon juice.
Pour peas into a salad bowl and top with yogurt. Salt and pepper are also added.

Do not serve the salad right away. It must cool in the refrigerator for at least 10 minutes.

And in order not to gain extra pounds during the holiday feast, use recipes that do not contain mayonnaise.

Herring under a fur coat

One of the most popular “New Year’s” salads is herring under a fur coat. An excellent recipe with a sauce based on sour cream and mustard instead of classic mayonnaise. The rest of the products in this version are the same, the vegetables are boiled. Serve the salad on a large plate.

List of ingredients: ● Salted herring - 1-2 pcs. (depending on the size of the plate and fish) ● Onion - 1 pc. ● Potatoes - 2-3 ● Medium carrots - 1 pc. ● Chicken eggs - 2-3 pcs. ● Red beets - 1-2 pcs. for the sauce: ● Sour cream 10% fat - 200 g ● Mustard powder - 1 tsp. ● Pepper, salt - to taste.

Cooking method:

Boil vegetables (except onions) and eggs in advance, cool and peel. Three on a coarse grater on separate plates. Chop the onion finely enough, scald with boiling water if you want to reduce its sharpness a little. We gut the herring and separate the fillets from the bones. Cut or divide it into small pieces. In a blender, beat all the ingredients for the sauce. The ingredients are ready - let's start assembling the salad. Place pieces of herring on the bottom of a large and fairly deep salad dish or herring bowl. The next layer is chopped onion. Then, coating each layer with sour cream and mustard sauce, place the vegetables and eggs in the following order: potatoes, carrots, eggs, beets. Spread the sauce on top of the beets and decorate. Our herring under a fur coat is ready, the photo shows that outwardly it cannot be distinguished from the mayonnaise salad we are used to.

Enjoy these recipes on this wonderful holiday and stay in shape. Bon appetit!

Diet Olivier salad with apple

An apple is no longer an unexpected component of many salads, but the fruit is added extremely rarely to Olivier salad. Although with its appearance in the recipe the dish acquires special lightness and grace.

You will need:

200 gr. chicken fillet;
2 potatoes;
3 carrots;
3 eggs;
2 pickled cucumbers;
1 apple (it is better to give preference to sour varieties);
2 onions;
200 gr. canned peas;
50 gr. yogurt;
1 bunch of greens;
1 tbsp. l. sour cream;
1 tbsp. l. lemon juice;
1/4 tsp. salt;
1/4 tsp. pepper

Cooking steps:

Initially, you need to prepare the chicken meat and boil the fillet in plain water, which should preferably be slightly salted. After cooling, chop finely.
Wash off dirt and boil carrots and potatoes. Then cool, peel and chop into meat size.
Boil the eggs, then pour in cold water and cool. Then peel and chop.
Wash the cucumber, peel it, cut it into size with the rest of the ingredients.
Peel the onion and chop it.
Peel the apple, cut out the core, cut the fruit into cubes.
Mix all the products and add the peas separated from the liquid.
All that remains is to prepare the sauce: mix yogurt, sour cream, lemon juice, salt and pepper.
All that remains is to pour the sauce into the salad preparation and mix thoroughly so that it is evenly distributed among all the products.
Garnish the dish with finely chopped fresh herbs and serve.

Lenten Olivier salad is not a rare treat, but a very real dish, surprising in its qualities. It is recommended to give preference to Olivier salad without eggs, regardless of the need to adhere to a diet. Our readers often ask questions: “How many calories are in Olivier salad?” and “Are there low-calorie, yet nutritious options for preparing the famous dish?” We recommend that you try making Olivier salad, easy recipes for which we described for you in our article.

You might also be interested in the option.

Recipe for Lenten Olivier Salad with Avocado

The cooking method is as follows:

The first thing you should do is prepare potatoes (3 pieces) and one carrot. Boiling them will take approximately 40 minutes. It is convenient to check the readiness with a fork or knife. After the vegetables are ready, they should be removed from the boiling water and cooled. Only now can you peel them and chop them into cubes;
Next you need an avocado. The skin is removed from it and the pit is taken out, after which it is also chopped and added to the vegetables;
now it’s the turn to chop 2 pickled cucumbers in the same way;
the salad recipe uses 100 grams of canned green peas, from which the water is first drained;
All products need to be combined in one pan and seasoned with lean mayonnaise.