Dietary Olivier salad: 10 recipes for those losing weight and fasting

New Year, snow, tangerines, Olivier salad, traditional for the festive table. Or should Olivier be crossed out? Maybe this salad is not for pp people? Take your time! There are several dietary options for delicious pp-Olivier with chicken breast or beef, that is, without sausage and mayonnaise!

Advice from experienced pp specialists

Video recipe for Olivier without meat

Even non-PP household members will appreciate such a snack. And believe me, guests will definitely ask for the recipe for this salad. This dish will often appear on your table, and not only on holidays. A full dinner and a light snack at work, as a side dish for meat - a light, dietary, healthy salad that is no worse than pp-fur coat or popular recipes with tuna.

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. A classic of the genre in the field of sauces for dressing Olivier is mayonnaise. It can be prepared independently or purchased commercially.

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.

Advice from experienced pp specialists

In pp recipes, it is advisable to use new potatoes - they have fewer calories. But in winter it is difficult to find, so take a regular one.

Before cooking, meat must be cleaned of fat and skin - no extra calories are needed. It is better to cook the meat as a whole piece - it will be more juicy and tasty. Do not skimp on spices when cooking and baking, they will only improve the taste.

This salad can be prepared not only with meat, but also with seafood - squid, shrimp, boiled fish.

Diet Olivier with chicken

To prepare Olivier salad for those on a diet, you will need to purchase:

one chicken breast;
two carrots;
two pickled cucumbers;
4 eggs;
potatoes 4 pcs;
1 can canned peas;
2 pieces of red onion;
100 g low-fat yogurt;
20 grams of soy sauce;
10 grams of mustard;
greens and salt.

At the first stage, the chicken breast is boiled in salted water and then chopped. Next, potatoes and eggs are boiled. But carrots can be baked in the oven; they will add flavor and sweetness to the dish.

Cooked foods, as well as onions, are cut into small cubes. When choosing onions, you should give preference to red onions (purple, Yalta), since they are intended specifically for salads and do not have such a pungent odor.

After mixing all the ingredients in one bowl, you can start dressing.

To prepare the dressing for Olivier salad, you need to mix yogurt with soy sauce and mustard, and add greens.

Buy gluten-free soy sauce on iHerb and save 5% with code AIH7979

Delicious tartar sauce for Olivier

Ingredients:

8 pcs. chicken eggs,
800 g salmon stew,
2 heads of red onion,
8 basil leaves,
2 tbsp. l. olive oil,
50 g parsley,
2 tsp. lemon juice,
120 g 25% sour cream,
120 g capers,
ground black pepper,
salt.

Cooking method:

To prepare the salmon dish with tartar sauce you will need about 20 minutes of your free time.
Boil the eggs for exactly 10 minutes after boiling so that the yolk does not darken too much.
Peel and separate the yolks from the whites.
We grate both.
Carefully cut the tesha into slices 4–5 mm thick, then into strips of the same width and into cubes.
Sprinkle the fish with finely chopped red onion, basil, and salt and pepper to taste.
Add olive oil and lemon juice, mix well.
Using a cooking ring, spread the tartar sauce onto a plate.
Place the grated yolk around its perimeter, then the white, and decorate the outer perimeter with parsley.
Finely chop a quarter of a red onion and sprinkle with parsley.
We complete the picture with capers scattered on the plate and remove the ring.
Spread sour cream on top.
Trout with tartar sauce will also be delicious.

Recipe for dietary Olivier salad with beef

When choosing beef for salad, you should pay close attention to its color. Fresh meat will have a rich red hue. Brown and greenish tones indicate its deterioration and violation of its storage standards.

Next you should smell it and check for elasticity. When you press it with your finger, the meat should return to its original position and not leave any dents.

To prepare a delicious salad, you should boil 300 - 350 grams of meat, 3 - 4 potato tubers and 3 chicken eggs. Cooking of products occurs in different pans and in salted water.
After all the products have cooked and cooled, you can start chopping them into cubes.
After mixing, add 350 g of green peas and chopped pickled cucumbers (2 pcs), as well as chopped onion (100 g).
To add a special taste, it is recommended to add 7-9 pitted olives to the salad. They are cut into thin rings.
The dish is seasoned with Provencal sauce.

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.

Diet recipe for Olivier with turkey

Continuing the theme of dishes to maintain slimness, we will talk about a recipe for Olivier with turkey. You need to prepare the ingredients for the salad:

boiled turkey (breast) – 200 g;
pickled cucumber – 1 piece (small);
carrots – 1 piece;
eggs – 2 pcs;
peas (fresh or canned) – 200 g;
onion (greens) – 1 bunch;
low-fat sour cream – 150 g;
mustard ¼ small spoon;
salt.

You will need to cook meat, vegetables and eggs in advance. Then all that remains is to peel them, chop them finely and season with sour cream diluted with mustard. The dish should be salted at the end.

Recipe for dietary Olivier salad with fish

There are dozens of recipes for this salad, but now let’s figure out how to prepare it with fish.

First, boil 600 grams of white fish fillet. It can be cut, or you can simply disassemble it into small pieces by hand.
Potato tubers (4-5 pcs) and carrots (2 pcs) need to be boiled in their uniforms, cooled and chopped.
Hard boil 4 eggs, then place them in cool water and peel them. Chop into cubes.
Take 2 fresh cucumbers, wash, dry and divide into the same cubes.
Place all the chopped products in a salad bowl, add a jar of green peas and a chopped bunch of green onions.
All that remains is to add salt and pepper.
The last step in preparation is to season such a dish with low-calorie sour cream.

Those who strictly adhere to a diet can also treat themselves to a diet Caesar salad during the holidays.

Diet Olivier with squid

A wonderful salad for a holiday table that guests will appreciate.

It will take a little time to prepare and you will need the following ingredients:

200 grams of pickled cucumbers;
squid – 200 gr;
a small jar of sour cream with a low fat content;
boiled eggs – 3 pcs;
2 potatoes;
medium sized apple;
carrot;
peas in a jar;
½ part lemon;
parsley;
spices.

Boil the squid in highly boiling salted water for several minutes. After this, they are cleaned and cut into strips.

But after cooking, potatoes and carrots are chopped into cubes. Remove the skin from the apple, cut into squares and sprinkle with lemon juice, this will prevent the apple from turning brown.

Then everything is mixed in a common container and seasoned with sour cream and spices.

Recipe for dietary Olivier salad with shrimp

The preparation of this option begins with boiling 2 medium-sized potatoes and one large carrot.
In a separate bowl, hard boil 2 eggs.
Bring shrimp (150 g) until cooked.
Once the food has cooked and cooled to room temperature, you can start slicing it. You should adhere to the same shape and dimensions of all components.
The apples will need to be grated on a coarse grater and added to the total mass.
Everything is mixed in one bowl and seasoned with mayonnaise and herbs to taste.
Next, the container with the prepared salad is placed in the refrigerator.

Lenten Olivier with mushrooms

This recipe is suitable for people who strictly adhere to fasting, and it happens that some holidays fall right at this time. In this case, this version of the salad will have to be served on the table.

You will need to purchase 500 grams of pickled mushrooms. You should drain the liquid from them and chop them not very finely.
Cut 5 boiled potato tubers and 2 boiled carrots into medium cubes, do the same with pickled cucumbers (5 pcs).
Peel and chop one onion and pour boiling water over it. Let stand for 5 minutes, then drain and add to the other ingredients in the salad bowl.
Take 250 grams of canned peas and add to a common container.
All that remains is to season with spices and add lean mayonnaise.

This salad cannot be stored for longer than 24 hours.

If you actively monitor your figure and monitor changes in body weight daily, then recipes for diet cutlets, including lean options, will also be useful to you.

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 for dietary herring under a fur coat that do not contain mayonnaise.

Principles of reducing calories “Olivier”

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 wonderful. 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.

These principles will help you when putting together a dietary recipe on your own, with which you can prepare “Olivier” with a calorie content of 150 to 80 kcal, while the original dish has a calorie content of 230 kcal.

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.

Yogurt curry sauce

Indian cuisine always surprises with its combination of simplicity and taste. This light and flavorful sauce was no exception.

Ingredients:

1 tbsp. vegetable oil
1 shallot
2 tsp curry powder
a pinch of red hot pepper flakes
½ tsp. ground cumin
140 ml natural yogurt
juice and zest of half a lime
salt to taste

Cooking method:

Chop the shallots as finely as possible. Heat the vegetable oil and simmer the onion in it until soft.
Add curry powder, hot pepper and cumin. Cook until the spices release their aroma, about a minute.
Remove from heat and stir in yogurt, lime juice and zest. Add salt to taste.