While taking a look at the recipes for low-calorie meals that fill you up in phase 2, let’s remember that these recipes will not only keep you full for a long time and give you the vitamins and nutrients you need, but they are also very tasty.
Here Are Low Calorie Meals That Fill You Up Phase 2
1. Oven-Baked Falafel
Although falafel is typically fried, the falafel in this recipe is specifically designed to be oven-baked.
This keeps the calories low and makes it a healthier option, without sacrificing taste. Remember that you can work wonders with tahini sauce or yogurt sauce.
1.5 cups boiled chickpeas
1 teacup of breadcrumbs
1 tablespoon of olive oil
1 teaspoon of cumin
2 cloves of garlic
1 teaspoon salt
1 teaspoon of black pepper
1/2 bunch of parsley
- Put the boiled chickpeas, olive oil, and spices in a food processor and blend until it becomes a puree.
- Preheat oven to 160 degrees.
- Put the mashed chickpeas in a large bowl and add the thinly sliced parsley and other ingredients and knead them.
- Knead all the ingredients to a smooth consistency. If the breadcrumb flour is insufficient, add a piece of white flour and bring it to a consistency that will not stick to your hand.
- Cover the baking tray with baking paper. Grease the top of the baking paper with olive oil in a thin layer.
- Shape it as you wish with your hand and place it on the tray.
- The cooking time will vary in proportion to the shape and size. Cook for at least 25-30 minutes, checking regularly
2. Chicken Meatballs
These spicy meatballs, which you can prepare with lean minced chicken instead of mixed ground beef or lamb, are quite delicious.
600 grams of boneless fillet chicken breast
1 large onion
4 tablespoons breadcrumbs
1/4 bunch of mint
1/4 bunch of parsley
1/2 teaspoon of cumin
1 teaspoon of thyme
1 teaspoon of salt
1/2 teaspoon of black pepper
To prepare the meatballs
2 tablespoons of olive oil
Since chicken meatballs made of boneless chicken breast meat are very lean, before you shape the meatballs, rub your hands in olive oil, and do not use olive oil during cooking.
- Cut the boneless chicken breast meat into small pieces and grind them into minced meat in a food processor.
- Put the ready-made minced meat mixture into a deep mixing bowl. Add the egg, breadcrumbs, cumin, thyme, salt, and pepper to the meatball mixture.
- Cut the onion into large pieces. Chop the mint, parsley, and coriander into chunks, then add all the chopped ingredients to a food processor and put them in the mixing bowl.
- Knead all the ingredients. Cut walnut-sized pieces from the meatball mixture and shape them with your hands. If you have time, keep the meatballs you prepared at this stage in the refrigerator for 20 minutes.
- Heat a pan over high heat. Turn and cook the meatballs you have prepared. Serve hot with the side dishes of your choice without waiting.
3. Green Lentil Soup
Chop 1 onion and 1 carrot into cubes and fry with 1 tablespoon of tomato paste.
Add 2 cups of green lentils and 1 cup of chickpeas that you have boiled and add enough hot water to cover.
Add the spices you want, reduce the heat and boil for half an hour.
4. Buckwheat Salad with Egg
Mix 1 cup of boiled buckwheat, 2 boiled eggs, and half a bunch of finely chopped parsley, arugula, dill, olive oil, and pomegranate syrup. Your delicious salad is ready.
5. Lentil Ravioli
1 cup of red lentils
2 cups of water
Salt, red pepper, black pepper, cumin
2-3 sprigs of parsley
2-3 sprigs of dill (optional)
For the sauce
1-2 cloves of garlic
- Wash 1 cup of red lentils and put them in a pot.
- Add 2 cups of water, then cook until the juice is absorbed.
- Add spice to the cooked lentils and knead.
- Roll into walnut-sized balls and place them on plates.
- Then, garlic yogurt and red pepper sauce are prepared and poured over it.