In the Minus 60 system, the recipes are pretty simple. They are usually composed with a minimum set of products that are inexpensive and are sold in any store. What should be in the refrigerator for a person who adheres to proper nutrition:
- First of all, vegetables, because without fiber, the digestive system will not work correctly.
- Meat: low-fat species such as rabbit, chicken, beef.
- Cereals: buckwheat, long-grain steamed rice.
- Fruits that replace sweets.
A variety of nutritious dishes can be prepared from these products.
Ekaterina Mirimanova, "Minus 60": system and recipes
In general, it is difficult to call this system a diet, because it does not imply large restrictions on nutrition. The recipe book for the Minus 60 system begins with a discussion of the principles of the diet itself. So, the basic principles:
- Each meal should start at the same time, that is, take it as a rule to have breakfast, for example, at nine in the morning, lunch at two in the afternoon, and dinner at six in the evening. But if the time for breakfast and lunch is rather arbitrary, then with dinner it is stricter: it should not be later than six. If you do not have time - all, wait in the morning.
- For each meal, except breakfast, there is a specific list of products. Lunch allows you to combine the products from the lists, but the opportunity to enjoy a delicious evening is limited.
- Notice that there is no breakfast list? Right! This is the biggest plus of the system: for breakfast you can eat dumplings and drink them in Coca-Cola bite with a cake. It is the opportunity to treat yourself that gives people the strength not to give up the system, and it gives good results.
- Despite the fact that dinner consists of a rather limited list of products, and breakfast allows everything you want, you need to try to eat the same amount of food. Eat forty dumplings in the morning, and cook one baked apple in the evening - the approach is fundamentally wrong. If breakfast weighs 400 grams, then dinner should weigh as much.
Dinner Recipes for the Minus 60 System. Salad in the form of a roll ("Dairy products and vegetables")
Structure:
- two beets;
- large cucumber;
- a pair of garlic cloves;
- yellow and red pepper (half);
- a pack of cottage cheese (up to 5% is possible);
- ground pepper and salt.
Cook the beets, leave to cool, rub on a coarse grater, squeeze out excess juice. Peel cucumbers, rub, squeeze. Finely chop the peppers, squeeze the garlic clove there and mix with the cucumber. Beat cottage cheese with a mixer with salt and pepper, so that it becomes airy. Now we take the cling film and lay it out in layers: beets, cottage cheese, salad. Gently roll and roll into a film. We leave in the refrigerator for a couple of hours so that it is saturated.
Fruit pilaf for dinner (from the "Cereals and Fruits" option)
Boil half a glass of rice, add apple slices, slices of orange, peeled from a white film, several pieces of prune to it during cooking. Salt, sprinkle with cinnamon and vanilla, and cook until tender.
Stuffed Peppers ("Vegetables and Cereals")
Take two or three sweet peppers and peel them. Rub carrots, chop finely the onion and stew. Boil long grain rice. Mix rice and carrots with onions, stuff the peppers. You can cook in any way: bake, stew, steam.
Curd and milk jelly with fruits ("Dairy products and fruits")
A simple but excellent recipe for those who cannot do without sweets. We bake the apple, peel it from the peel, remains mashed. Soak a few prune berries. We take a pack of soft cottage cheese (not grains, otherwise it will ruin the structure) with a fat content of up to 5%. It is best to take low fat. Melt gelatin in the microwave (can be replaced with agar-agar, it will not give a taste). Put the cottage cheese, applesauce and prunes in a bowl, fill with melted gelatin and beat well. Gelatin will beat better than agar-agar, because it is an animal protein.
If you have worked well with a mixer, the curd will become airy. Pour the mixture into molds and put in the refrigerator for several hours.
Grilled Chicken Breast ("Meat")
Cut the breast into thin slices, add a little salt and add spices to taste. Put in a bowl, pour mineral water with gas and soy sauce. It is best to pickle in the morning, then you just have to cook it in the evening. Warm well the grill pan, fry on each side.
Fillet is fried very quickly. Rub the finished chicken quickly with crushed garlic and cover with a lid so that it is steamed.
Beef Stew ("Meat")
Boil a small piece of beef without fat (200 grams). During the cooking process, throw a whole carrot and onion into the broth. This is necessary so that the broth is a beautiful color. Do not forget to remove the foam. Salt, pepper to taste. After an hour, remove the meat, chop it very finely. Lay out in the form in which you will cook aspic. Add the gelatin melted in the microwave and the grated garlic to the broth. Now fill the meat and refrigerate. Keep in mind that jellies need to stand for at least twelve hours for the gelatin to grip well.
Meat sausages ("Meat")
Scroll chicken without fat and skin through a meat grinder twice. You can add beef in any proportion. Add spices, grated garlic, finely chopped greens (if desired) to the minced meat. Cut the baking sleeve into squares, put the minced meat on the edge, twist it with a roll, and tie the edges with a thread. Ready-made sausages can be boiled or baked.
Dinner
For lunch on the Minus 60 system (recipes you will find below) you can afford a little more than for dinner.
Gazpacho
Structure:
- four tomatoes;
- three cucumbers;
- one red bell pepper;
- half the onion head;
- two cloves of garlic;
- a teaspoon of olive oil;
- salt and pepper.
Cooking. Washed vegetables are cut into small pieces. Pour oil into a blender bowl, add onion, garlic, pepper, salt and beat. Now add the cucumber, pepper, tomatoes. Mix well and cool in the refrigerator.
Borsch without potatoes
Ingredients:
- beef or chicken without fat and skin;
- cabbage;
- Sweet pepper;
- carrot;
- tomato paste (pay attention that there is no sugar in it);
- bow;
- garlic;
- beet.
Boil the meat, get it, cut into pieces. While the meat is cooked, put the beets on the fire. The secret of delicious dark red borsch is that beets must be added at the very end, a minute before turning off the stove. Put chopped vegetables in the broth, add a spoonful of tomato paste, salt and pepper. When the cabbage is cooked, add the beets and meat to the soup and let it boil for another minute. Pour borsch in a plate, add garlic to it, and garnish with finely chopped greens on top. Also, a system lunch allows a little low-fat sour cream (can be replaced with natural yogurt).
Chicken Casserole with Cheese and Tomato
Structure:
- four pieces of chicken;
- two or three eggplants (can be replaced with zucchini);
- three to four tomatoes;
- 150 grams of cheese;
- one clove of garlic;
- dill;
- vegetable oil;
- salt pepper.
Chicken fillet, cut into pieces, beat, sprinkle with salt and pepper to taste. Cut the eggplants into thin strips, rub with garlic and grill without oil. Cut the tomatoes into thin slices. We spread on a baking sheet, sprinkled with oil, fillets, eggplant, tomatoes. Bake for about 30 minutes. Five minutes before cooking, we take out a baking sheet and sprinkle everything with cheese. Garnish the finished dish with finely chopped dill.
Fish cakes
Structure:
- minced meat from any fish (scroll by yourself, as the purchase may not contain the additives we need);
- onion;
- carrot;
- vegetable oil;
- tomato paste;
- steamed long-grain rice.
So, first prepare the breading. We will have it from rice flour. Rice should first be washed, dried and ground in a coffee grinder to a flour condition. Add finely chopped onion, salt and pepper to the minced meat. Form cutlets, roll them in rice flour. Pour water into a pan, add tomato paste, onions, grated carrots, put cutlets. Stew under the lid for 15-20 minutes, sprinkle with herbs when serving.
Chicken and pineapple skewers
Chicken fillet and fresh pineapple (in no case take sweet pineapple from a jar), cut into cubes, season with pepper and salt and pour in soy sauce. Leave to marinate for about an hour.
After the time has passed, we string chicken and pineapple on skewers in turn, put on a baking sheet and put in a well-heated oven for about 30 minutes.
Fish with vegetables
Peel and gut the fish (preferably red, such as trout), cut into pieces. Sprinkle with seasonings for fish, salt, pepper. It can be baked in the oven, or can be grilled or steamed. Before serving, sprinkle with lemon juice. A salad of fresh vegetables (tomato, cucumber, purple lettuce, salt, pepper, natural low-fat yogurt) is good for fish.
According to the Minus 60 system, lunch and dinner recipes are also made by followers of this diet, which is why they are so varied and easy to prepare.