A diet salad with squid is perfect for those who seek to get in shape and improve their shape, but are not ready to give up delicious foods and dishes. Stunning taste of the salad will not leave anyone indifferent. In this case, the amount of calories consumed will remain at a very low level. Below are some recipes for squid diet salads.
Why is squid a great diet product?
Admittedly, squid is very useful for human health, especially for women. This product contains protein, and also has polyunsaturated amino acids, is quickly absorbed by the body and brings a feeling of fullness (without eating a lot of food).
The meat of marine inhabitants is rich in protein and vitamins. And squid meat contains many useful vitamins and substances, such as potassium and phosphorus. Various antioxidants remove toxins from the body as naturally as possible, and this is one of the main tasks for those people who go on a diet.
Fitness squid salads are perfect for anyone who not only loses weight, but also occasionally goes in for sports. This is a great option for a snack after a workout, which will quickly restore the strength spent during exercise, and also positively affects muscle growth.
How to cook squid?
To cook a really tasty squid, you first need to choose it correctly. It is better to buy raw carcasses with a pinkish tinge, since unpeeled seafood contains a huge amount of different vitamins. Supermarkets usually sell frozen squid. In this case, you can buy any.
For any squid diet salad recipe, seafood should be prepared. You need to defrost it in the refrigerator. Although many people consider its meat to be very tough, it is usually just the result of poor preparation. To clean the squid, you need to pour boiling water over it and immediately put it in cold water. In this case, its peel will immediately peel off and it will turn out to be removed quickly and without problems. To prepare the squid, it will take only 2-3 minutes from the moment of boiling salted water. If you can’t get it on time, then you should leave it to cook for another half hour. In this case, the meat will be soft. It is best for the squid meat to cool at normal room temperature, then it will not become stiff. In this case, the finished fillet can be stored in the refrigerator for up to a week, but you can put it there only when the meat has cooled down. Popular squid salad recipes are listed below.
Option called Freshness
An excellent version of the classic salad with vegetables and herbs, which is suitable for breakfast, as well as for lunch and dinner. Squid meat goes well with many products, so you can add various greens if desired. This salad includes:
- 2 squid;
- two eggs;
- 3 washed cucumbers;
- 1 shallot;
- an Apple;
- 4 tbsp. l yogurt (preferably non-greasy);
- mint and pepper.
For cooking, you need to cut the cucumbers, peel the apple and cut into small pieces. Boil squids and eggs and chop. Mix all the ingredients with each other in a deep plate, add fresh mint, yogurt, salt and pepper.
Option "Royal"
The original salad will be even more interesting if you add other seafood to it. You will need:
- 3 squid;
- 300 g of crab meat;
- 200 g of shrimp (or vice versa, at the discretion of the cook);
- 100 g of cheese;
- 2 or 3 minced cloves of garlic;
- 100 g of low fat yogurt;
- greens to choose from.
This is a simple and delicious squid salad recipe . Squids must be boiled in advance, and later chopped. Grind the crab meat, do not cut the shrimp. Grate a little cheese to taste, add two or three minced garlic cloves to the finished yogurt.
Mix all the ingredients and add yogurt with garlic. So that the taste is saturated, instead of ordinary salt, you can try using sea salt. It has iodine, which will make the taste of seafood special. The finished dish can be decorated with herbs, for example, dill or parsley.
Beetroot and Squid Salad
Even a simple product like beets will be a wonderful additional ingredient for seafood, especially squid. For this unusual squid diet salad recipe, you'll need:
- 200 g squid;
- 100 g of beets;
- 2 tbsp. l yogurt;
- 1 medium onion;
- some salt.
Squid is required to boil and cut into rings. Bake beets and cut into small pieces. Chop the onion the same way so that there are no large slices left. Next, mix all the ingredients previously prepared in a deep plate and add yogurt to them, then a little salt to taste. During serving, the dish can be laid out on a layer of greens or lettuce, arugula. This will make it even more delicious.
Warm Bean Salad with Squid
For a hearty lunch or even dinner, a warm salad is suitable. This dish has very few calories, and this is exactly what people need on a diet. Essential Ingredients:
- 1 serving of squid (medium carcass);
- at least 100 g of beans (boil in advance);
- 1 shallot;
- a little rucola to taste (for example, 50 g);
- natural olive oil;
- half a chili pepper;
- some salt.
Soak beans in advance and boil a little later, without adding salt. Add chopped squid. Mix in a deep plate and pour arugula salad, chopped onion, chili pepper, a spoonful of olive oil and a little salt to taste. If you do not like spicy, you can add pepper without seeds. Then it will not be very burning, but it will add a certain piquancy to the dish. Warm salad is ready, enjoy your meal!
Egg Option
Diet salad with squid and egg is the simplest, but no less tasty dish. Its preparation does not require special skills and a lot of time, that is, it is available to everyone in this regard. The ingredients for it are as follows:
- medium eggs (chicken) - two pieces;
- squid - two carcasses;
- onions - one medium piece;
- parsley and dill are fresher - several branches;
- low-fat yogurt or sour cream, pepper and salt to your taste.
First you need to boil the eggs and squid, and then cool them. A description of the step-by-step recipe for squid diet salad follows:
- We cut squids in the form of thin straws.
- In order for bitterness to leave the onion, it must be scalded after you cut it into small pieces.
- Greens, that is, parsley and dill, should be finely chopped.
- Dice the eggs as small as possible.
- After that, you need to thoroughly mix all of the above elements, after which you should add pepper, salt and, finally, yogurt.
After you have prepared the salad, put it in the refrigerator for a while, as it is served chilled.
Salad consisting of tomatoes, squid and cheese.
This is an interesting squid diet salad recipe. It won’t take you much time. First of all, you need to cook seafood for him. To do this, salt the boiling water, add black pepper and dill. Dip the squid into it and wait about two minutes.
The full list of ingredients for it is as follows:
- chicken eggs - three pieces;
- squid - three small carcasses;
- tomatoes - a few pieces (at least two);
- hard cheese - 100 grams;
- green onions - 100 grams;
- pepper, salt, dill, yogurt.
First of all, you need to remove the pulp from the tomatoes and cut it into cubes, and then put in a salad bowl. Boil the eggs first, then cut them into half rings when they cool. Add them to the salad bowl later on the tomatoes.
Chop dill and chives. Grate the cheese. Cut the squid into thin strips. Combine all prepared ingredients with tomatoes and eggs. Pepper and salt in the end, then season with mayonnaise.
Option with cucumbers without mayonnaise
This is a squid salad-free diet recipe for mayonnaise that requires the addition of fresh cucumbers. This dish can be attributed to Chinese cuisine. Squids and cucumbers - the only thing you need from the main ingredients. The full list of components looks like this:
- squid - two medium carcasses;
- fresh cucumber - one or two pieces;
- oil (vegetable) - 5 tablespoons;
- soy sauce - 7 tbsp. l .;
- rice vinegar (regular also works) - 2 tablespoon;
- sugar - 1 tablespoon;
- garlic - two cloves;
- sesame seeds - 1 tablespoon;
- lettuce;
- you can add other seafood.
Pour squid with clean water, clear of films. They must then be thrown into boiling water and cook exactly 2 minutes. After the squids are poured with cold water, after which they are cut in the form of a beautiful thin straw. Cucumber is likewise chopped.
Grind the garlic in small cubes, later it will be used as a dressing. Fry the sesame seeds in a frying pan until they turn brown. After sprinkle them with salad.
Finally, prepare the sauce by combining vinegar, sugar, soy sauce and vegetable oil in a deep bowl. Add to this chopped garlic. Season the salad, wait ten minutes for the products to absorb the aromas.
Salad with Squid and Cucumber Salad Recipe
The salad is prepared very simply, it is quite tasty and requires adding only pickles and cheese to the seafood. The full list of ingredients for it is as follows:
- squid - five pieces;
- hard cheese - 150 grams;
- pickled cucumber - two pieces;
- mayonnaise.
First you need to clean the squids, after which they need to be boiled in salt water. After they cool, cut them into thin strips. Grate the cheese on a coarse grater, add it to the squid. Pickled or pickled cucumbers, cut as you like, put them in the rest of the ingredients.
At the end, the salad can be seasoned with yogurt, but this is not important, since pickled cucumbers are added to it. Put it in the refrigerator for 15 minutes before serving.
Option with fennel and avocado
This diet recipe for squid and avocado salad seems very solid at first glance. However, most of its ingredients are high in calories, so you can simply not season it. In total you will need:
- 450 grams of squid;
- 1 fennel bulb small;
- 1 red pepper sweet;
- 170 grams of cherry tomatoes;
- 1 handful of fresh parsley;
- 2 avocados;
- 2 l Art. lemon juice;
- 1 liter Art. red wine vinegar;
- 4 l Art. extra virgin olive oil;
- 0.5 l including Dijon mustard;
- some sea salt and pepper.
Peel the squid and pat dry with a napkin. Remove the tentacles and cut the carcass into rings 1 cm wide. Prepare a bowl of ice water, then add the squid into a pot of boiling salted water and cook for about 40-60 seconds. Remove the seafood from the pan, then immediately place in ice water.
Meanwhile, cut the fennel in half, then into thin slices, leaving some greens if you like. Cut the red pepper into cubes, halve the cherry tomatoes and roughly chop the parsley leaves. Peel and grind avocado cubes.
Place all chopped vegetables and squid in a bowl. Beat together lemon juice, vinegar, oil, mustard, salt and pepper and pour salad dressing. Thoroughly mix everything together and leave for 15 minutes so that the components are saturated with taste before serving.
The calorie content of the squid diet salad with all the fillers is rather big - 436 calories, but 270 kcal of them are represented by oil. Therefore, you can always make the dish easier.
Mushroom and squid salad
These two ingredients combine just fine. In the salad, both wild mushrooms and champignons can be used. The composition of the components is as follows:
- champignons - 150 grams;
- onions - one piece;
- quail eggs - ten pieces;
- salt, pepper, dill, yogurt.
Squids need to be poured with boiling water, hold in it for a couple of minutes, then clean from the films. Cook for 2 minutes in salt water, then sprinkle them with cold water and cut into strips.
Then chop the onion into half rings, and the mushrooms into slices. Fry onions with mushrooms in vegetable oil, cool. Boil eggs, fill with cold water and cut into half rings.
Finally, mix all of the above, add pepper, salt and yogurt. You can sprinkle with chopped dill.