Is it possible to eat liver while losing weight? Chicken liver: what is useful, how many calories and what it contains

The delicate consistency and sweetish taste of this product make it incredibly popular. Many also know that it is prescribed for anemia, when there is an urgent need to increase the level of hemoglobin in the blood - and this is not the only useful property. But at the same time, it can be a repository of large amounts of harmful substances. Against the background of such contradictions, the question arises: is it possible to include liver in the diet when losing weight without harm to health, and if so, in what quantities and which varieties?

Benefits and harms

Benefit

For health:

rich in microelements: magnesium, phosphorus, zinc, potassium, sodium, calcium, iron;
contains many vitamins: almost the entire group B is represented, as well as D, C, E, K, β-carotene;
useful for anemia, as it increases hemoglobin;
tones;
improves mental abilities;
useful after severe intoxication: alcohol, food, drugs;
regulates blood clotting, prevents thrombus formation, strengthens the walls of blood vessels and makes them more elastic;
has a calming effect on the nervous system, normalizes sleep, helps overcome stress;
strengthens the immune system;
relieves muscle cramps, limb tremors, and swelling.

100 g of liver (generalized indicators for different varieties are given) contains:

5 daily norms of vitamins A and D;
1.5 - B2;
1/2 - B4 and B6;
2/3 - PP and selenium;
1/3 - iron and zinc.

Back in the 1st century AD. e. Avicenna, the famous Persian healer, wrote that regular use of this product relieves kidney problems, removes excess fluid from the body, strengthens vision and improves mood.

Benefits for weight loss:

quickly absorbed;
is a source of proteins, while containing little fat and carbohydrates;
is not stored as fat reserves;
low-calorie (most varieties);
activates metabolism.

So moderate and proper use of this product during a diet will be beneficial for health in general and for the weight loss process in particular.

Harm

The most negative effect that the liver can have on the body is to significantly increase cholesterol, since it contains an prohibitive amount of it. For example, per 100 g of pork - 120-160 mg, chicken - 100-280 mg, beef - 250-400 mg. The range is so wide because the indicators depend on the method of preparing the dish and additional ingredients. The least amount of cholesterol is in boiled or steamed liver without adding flour and cream. A little more - in stewed and baked. Maximum - fried.

Due to the large amount of cholesterol, the liver should not be used for weight loss if there is a predisposition to atherosclerosis. If consumed frequently in large quantities, it can cause angina pectoris, myocardial infarction, and stroke.

The health and nutrition of the animal (bird) to which the liver belonged is of great importance. If it was kept in good conditions, did not suffer from any illness, and ate only fresh and high-quality products, then the benefits will be maximum. If antibiotics or chemicals were added to the food, bad water was given to them, and care was not good enough, the harm will be much greater. This is due to the fact that this organ in any body is a filter that allows toxins to pass through itself, and some of them settle there. The liver of an old, sick animal contains many harmful compounds that you risk absorbing along with it.

Be careful when consuming liver while losing weight, as it has the property of increasing appetite. And the second point when organizing dietary nutrition: carefully select varieties, paying attention to their calorie content, since the difference is quite significant: lamb has only 101 kcal, and goose has as much as 412 kcal.

Contraindications

High cholesterol, atherosclerosis;
chronic gastrointestinal diseases in the acute stage;
diarrhea;
individual intolerance;
food allergies;
age up to 14 years and after 60;
severe kidney disease;
pregnancy, lactation.

If you have an individual intolerance or food allergy, you should not eat liver at all. In the presence of other diseases and conditions - no more than once every 2-3 weeks and in small quantities. If you are planning to lose weight based on it, all contraindications from this list are absolute.

Is it possible to eat liver while losing weight?

When losing weight, you can eat low-calorie varieties:

lamb;
pork;
beef;
chicken;
rabbit

turkeys;
duck;
goose

Fish (pollock and cod) is sold only in canned form, so due to the oil it is high in calories. But, since it is a leader in the content of microelements, sometimes it can be included in the diet in small quantities.

How to choose?

A high-quality liver has the following characteristics:

uniform color: allowed from soft brown and pink to deep burgundy; it is strictly forbidden to eat a product that is orange in color (indicates that it belonged to a sick animal);
porous, but not loose, but rather dense structure;
tight-fitting film;
clean surface, absence of stains, large blood clots and strange inclusions;
specific sweetish smell;
there should not be too many vessels;
ice crust is not welcome.

How to store it correctly?

In the refrigerator in a plastic bag or under a lid in a plastic container from 0 to 4°C for no more than 2 days. In the freezer at -10°C - 3 months.

How to cook it correctly?

Before cooking, keep in the refrigerator for 2-3 hours (not in the freezer).
Rinse.
Free from fatty layers (if any), veins, films.
Blot with a paper towel to remove any remaining blood.
Cut into cubes.
You can beat it off a little.
Pour milk or kefir (soaking time - from 15 minutes to 2 hours).

What products is it compatible with?

Well absorbed in combination with the following products:

green beans;
baked potatoes;
lettuce, asparagus, arugula, parsley, dill;
onions, garlic;
tomatoes, bell peppers, pumpkin, carrots;
turmeric, oregano, rosemary, basil.

When is the best time to eat?

When losing weight, it is better to eat liver in the afternoon. Since it contains virtually no carbohydrates, it is not suitable for breakfast. For lunch, you can enjoy fattier and higher-calorie varieties: cook soup, for example. Sandwiches with fish livers will be an excellent snack for an afternoon snack. For dinner, it is better to steam, stew or bake dishes from it. Moreover, you should choose low-calorie varieties that contain more protein.

Liver diet

Type: low calorie. Duration: 1 week. Results: 3-4 kg. Difficulty: medium.

The basis of the diet: lamb, pork, beef, chicken, rabbit liver. A couple of times a week you can make sandwiches with fish (pollock or cod).

Additional products: vegetables, fruits, herbs, berries, mushrooms.

Low-fat fermented milk products, eggs, seafood are allowed in limited quantities; you can eat porridge for breakfast ().

Drinks allowed include green tea, black coffee, freshly squeezed juices, rosehip decoction and 1 glass of dry red wine a couple of times a week.

Basic principles:

Any cooking methods. If you fry it, do it in olive oil.
Fractional meals.
Daily calorie content - no more than 1,500 kcal.
Drink 1.5-2 liters of water per day.
Physical activity is encouraged.

Sample menu for 1 day

Overview of varieties

Chicken (140 kcal)

Chicken liver is good because it is approved for consumption even by children. It is a leader in vitamin B12 content. Recommended for diseases of the cardiovascular system, because cyanocobalamin promotes the production of red blood cells. It contains a lot of selenium, which normalizes the functioning of the thyroid gland. So for weight loss it is better to use it for women whose excess weight is dictated by the improper functioning of this organ.

Recipe 1. Steamed cutlets

Pass 300 g of chicken liver through a meat grinder. Mix with 2 chopped onions and 1 egg. Add 100 g grated carrots. Salt to taste. Form cutlets and cook using a double boiler. Place fresh arugula on a plate, cutlets on top, which can be decorated with bell pepper strips of different colors.

Recipe 2. Baked with vegetables

Chicken livers are small in size, so each should only be cut into two halves. Do this with 0.5 kg of product. Dip each piece in flour and fry in olive oil. Salt - to taste. Place 2 onions into half rings, 2 carrots into thin slices, 1 red bell pepper into large strips. Pour the vegetables into one bowl, pour in 100 ml of 10% sour cream, stir. Place the liver in a refractory baking dish, top with sour cream and vegetable mix. Cover with foil. Bake in the oven at 180°C for 45 minutes. Sprinkle with chopped herbs before use.

Turkey liver (276 kcal)

Turkey meat is considered one of the healthiest for weight loss, as it contains a lot of protein and is low in calories. However, this does not apply to liver: it contains 2 times more calories than chicken. But it is the leader in iron content. Therefore, if there are problems with hemoglobin and the circulatory system, it should definitely be included in the diet.

Recipe. Liver-mushroom pate

Peel 600 g of turkey liver from the film, rinse, and boil. Chop 100 g of onion and fry in olive oil. Roughly chop 250 g of fresh champignons. Crush 4 garlic cloves. Chop 20 g of parsley and dill. Mix onions, mushrooms, garlic and herbs, simmer in a frying pan for about 10 minutes. Cut 2 hard-boiled eggs into cubes. Cool all ingredients, mix and puree in a blender.

Beef (130 kcal)

Nutritionists believe that beef liver is the best option for losing weight. It is a leader in the content of vitamins and microelements. It is completely absorbed and does not contribute to the formation of subcutaneous fat. The composition is predominantly protein, little fat. Rich in vitamin A, B9, chromium and heparin. Recommended for atherosclerosis, diabetes, fatigue, recovery of the body after a long illness or surgery. Strengthens the immune system.

Recipe. Creamy

Cut 0.5 kg of beef liver into cubes, pour in 250 ml of milk, set aside for a couple of hours. Drain the milk, roll the pieces in flour, fry in olive oil. Add 2 chopped onions. Place in molds, pour in 250 ml of cream. Salt, pepper, other seasonings - to taste. Bake in the oven for half an hour at 160°C.

Pork (109 kcal)

Its structure is as similar as possible to that of a human. In this regard, the body spends less energy on its digestion than other varieties. Many people who are losing weight are too biased towards it, since a stereotype of thinking by analogy is triggered: if pork is a fatty, high-calorie product that is not recommended for dietary nutrition, then this also applies to the liver of this animal.

In fact, it is one of the lowest in calories (second only to lamb). The leader in protein content, while there is little fat and carbohydrates in it, and a minimal amount of cholesterol compared to other varieties. Therefore, it can be safely included in the menu when losing weight.

Recipe. Pancakes

Pass 0.5 kg of pork liver and 3 onions through a meat grinder. Add 3 eggs. Salt, pepper, other spices - to taste. Stir, add 50 g of semolina. Leave for half an hour. Form pancakes. Bake in olive oil.

Lamb (101 kcal)

Lamb liver can become your favorite in the process of losing weight. It is the lowest calorie of all, it contains absolutely no fat. It also has a soft and delicate taste. In composition and beneficial properties it is not much different from beef.

Recipe. Liver cake

Soak 0.5 kg of lamb liver in milk for a couple of hours. After this, pass through a meat grinder, add 100 ml of low-fat milk, 150 g of flour, 2 egg whites. Mix. Divide into 3 parts. Bake each pancake on both sides in the form of thick pancakes. Grate 2 carrots, chop 2 onions. Lightly fry, mix with sour cream or homemade mayonnaise. Grease the liver cakes with the vegetable filling and place them one on top of the other. Chill in the refrigerator for at least 3 hours.

Rabbit (166 kcal)

It belongs to dietary products, so it can also be safely included in the diet when losing weight. It contains a lot of vitamin A, which is why it is recommended for people suffering from insomnia and migraines.

Recipe. Salad with carrots

Marinate a couple of onions, cut into half rings, for 3 hours in hot water with the addition of vinegar, salt and sugar. Chop a couple of cloves of garlic and lightly fry in olive oil. Cut 300 g of rabbit liver into strips, sprinkle with flour, and add to the garlic. Salt, pepper, other seasonings - to taste. Fry until done. Squeeze the pickled onion. Grate 150 g carrots. Mix ingredients, season with olive oil.

Fish

cod(590 kcal)

Despite its high calorie content, cod liver is often included in diets as a source of healthy fats and microelements. The main thing is not to eat it in the evening and not to exceed the daily allowance of 30 g. It is better to use it in sandwiches. During weight loss, it supplies the body with valuable substances, energy and ensures a good mood, as it has a beneficial effect on the nervous system.

Pollock(474 kcal)

Source of phosphorus. Ensures healthy and beautiful teeth, strengthens the heart muscle, improves brain function, and regulates acid-base balance. The rules for use are the same as for cod liver.

Calorie table

To clearly see which liver is best for weight loss, study the following table, which shows the calorie content and BJU for each variety.

Liver is undoubtedly healthy if it is of high quality and properly prepared. In the absence of contraindications, low-calorie varieties will fit perfectly into the diet when losing weight. When following diets, you need to look separately for each to see what list it is on - prohibited or permitted foods.

Chicken and beef are the lowest calorie meats. That is why it is not excluded from many diets. From the article you will learn whether you can eat beef on certain diets, as well as how to cook it correctly.

Beef liver is a healthy, fortified product that saturates the body with nutrients. Liver is especially recommended on a diet, because this product can be used to prepare many dishes that are low in calories.

Beef liver consists primarily of fat rather than fat. Thanks to this, it does not harm the figure. The product is easily absorbed by the body and is not stored as subcutaneous fat. Liver is especially useful for pregnant women, children, the elderly and athletes.

It is known that during a diet the body does not receive all the necessary vitamins and microelements. The liver just eliminates their deficiency, since it consists of amino acids and many nutrients.

How to eat beef while losing weight

You can prepare a huge variety of low-calorie dishes from beef:

soups;
roast;
salads;
meatballs;
steaks, etc.

Among those losing weight, the first three dish options are the most popular, as well as recipes for boiled, baked and stewed beef.

If the meat was frozen, it will take about two hours to fully cook. Fresh beef takes a maximum of one and a half hours to cook. The best solution for losing weight is cooking meat in a double boiler. This way the vitamins will be preserved and the calorie content will be low. In this case, cooking will take approximately forty minutes.

It happens that the beef turns out tough. To correct this issue, experienced housewives have little tricks. Before cooking, the meat must be marinated. There is a lot of marinade: using apple cider vinegar, lemon juice, wine, pomegranate juice, olive oil, etc.

Calorie content of beef liver dishes on a diet

The chemical composition of the liver is:

70% of the product is water;
18% are proteins and vital amino acids;
cholesterol;
various vitamins: B, D, PP, A, C, biotin, niacin, choline, etc.;
the liver is also rich in micro and macroelements: Na, Cl, K, S, P, Ca, Mg, Fe and others.

The raw product is 127 Kcal per 100 grams of product. However, during the cooking process this indicator changes - it directly depends on the type of heat treatment. Boiled beef liver can have an energy value of 115-125 Kcal, stewed - 117 Kcal, and fried meat - 200 Kcal or more.

The beef itself has a calorie content of 218 Kcal/100 grams of product. Protein in meat is 19 grams, and fat is 15 grams. This indicator is unchanged: even after repeated processing, the amount of proteins and fats will remain the same.

The chemical composition of fresh meat is as follows:

minimum amount of carbohydrates;
vitamins of group B, as well as A, PP.
ash – 1.71 grams, folic acid – 6 mcg, choline – 67.4 mg;
K – 289 mg, P – 175 mg, Na – 68 mg, Mg – 19 mg, Ca – 12 mg and other elements.

How can you replace beef liver on a diet?

Not always easy to digest. Especially if you eat it every day. If you do not appreciate the taste of beef, you can replace it with chicken or lean pork. In the first case, you are allowed to eat breast meat, since it is lower in calories, and only boiled. It is better not to use the peel. Pork itself contains more calories. In this regard, choose less fatty pieces. You can boil the pork tongue. It has excellent taste and low calorie content.

In the process of losing weight, many of us have to give up most foods. This could be meat, dairy, bakery products.

But is it possible to eat liver while losing weight? In fact, nutritionists have nothing against this by-product, but they advise including it in the diet carefully and in moderate doses.

In addition, liver consumption should be balanced with other foods, and in case of contraindications, replaced with other protein dishes.

When does liver become an essential product?

Liver is introduced into your diet when losing weight, if standard diets based on vegetables and other plant foods are ineffective. Namely:

Not every body can cope with large volumes of plant fiber.
Not everyone can get enough of carrots, rice, apples and salad.

The main reason for the lack of dynamics in losing extra pounds is the psychological factor. A person constantly feels hungry. Constant discomfort causes stress (production), which affects the maintenance of body weight at the same level.

That is why protein foods are included in the diet program. Liver is considered an ideal ingredient for weight loss. After all, it contains easily digestible protein, which in its composition is in no way inferior to the protein contained in chicken breast.

Which liver is best for weight loss

Another important point - which one to choose? Which liver is the most dietary? For the average person's diet, pork, chicken or beef liver is suitable. But for those who want to lose weight, it is better to opt for only two options - beef (or better yet, veal) and chicken liver.

In pork liver there is a fairly high level of cholesterol. It leads to blockage of blood vessels and affects sebaceous deposits. Therefore, with frequent use, the weight will not only not decrease, but will also become even greater. The maximum you can afford is baked or boiled pork liver once a week.

Regarding chicken and beef liver, then nutritionists are not so categorical here. It is worth noting that in addition to protein, these products contain a fairly large amount of useful microelements and vitamins that are ideal for a person losing weight:

B vitamins, which are responsible for transporting everything useful in food and reducing stress levels.
Iron for oxygenating the blood and preventing anemia.
Chromium to improve metabolism and convert fat into energy.
Vitamin A, good for skin and eyes.
As well as magnesium, folic acid, daily dose of phosphorus, iodine, selenium and numerous natural acids.

How and how much to consume liver during a diet

Like any other dietary product, liver is best consumed at certain times of the day.

Carbohydrate foods are suitable for morning meals. They charge us with energy for the whole day. Let it be not only porridge, but also diet toast or a very small piece of chocolate (maximum - a light cake).

At lunchtime, you can allow yourself a full meal, which includes mostly protein foods. This is where the liver will look best next to a side dish of rice and vegetables.

The taste of the liver is also very well complemented by pumpkin or beets, which are seasoned with herbs and garlic.

As for the amount of liver, nutritionists recommend limiting yourself to 100 g of the finished product. Even in such a small amount there are all the nutrients necessary for the daily diet.

The energy value of raw liver is approximately 132 kcal, while in fried liver the number of calories increases to 172.

To avoid extra calories, it is enough to use lemon juice or low-fat yogurt instead of mayonnaise or sour cream. In addition, the liver can be cooked simply with onions. To remove bitterness, first soak it in milk.

Liver damage or when to avoid this product

Even with all the positive qualities, the liver carries a certain danger. Losing weight will not be beneficial for:

First of all, it should not be consumed by people who have high cholesterol. Just 100 g contains up to 280 mg of cholesterol. This is a very high figure! Diseases of the cardiovascular system may worsen.
It is better not to use liver for older people. It contains a huge amount of extractive substances that can cause gastrointestinal disorders.
In addition, those who suffer from gastritis, gallbladder problems or peptic ulcers should not introduce liver into their diet because it is almost entirely a protein product. This food will be very heavy and harmful for such people.

And for everyone else who intends to lose weight, today there is a fairly large number of diets, where the liver is the basis or one of the components.

To maintain normal protein levels in the body, there is a special sports liver diet, which involves consuming offal for several days. Also known throughout the world, the Dukan diet also contains liver in the list of allowed foods.

Therefore, you can eat liver when losing weight to maintain the body’s strength during this difficult process. Just make sure that it does not harm your health.

Chicken liver dishes are included in many diets, as they are low in calories, but at the same time contain a sufficient amount of vitamins and microelements to maintain human strength and health.

In addition, liver is affordable, and salads, pates and hot appetizers made from it are distinguished by their variety and excellent taste. It is also important that you can quickly prepare dishes from this dietary product according to the suggested recipes, even without special skills.

Recipe No. 1. Chicken liver in kefir-mustard sauce

Ingredients:

Chicken liver - 0.5 kg;
low-fat kefir - 0.1 l;
white onion - 1 pc.;
salt;
refined sunflower oil - 2 tbsp. spoons;
mustard - 2 tbsp. spoons;
pepper mixture;
soy sauce.

Cooking diagram:

Place chicken liver in a frying pan heated with oil and fry it with constant stirring for 5 minutes;
add the onion, cut into thin half rings, to the liver and fry for another 3-5 minutes;
in order to prepare the sauce, you need to mix low-fat kefir with mustard, soy sauce, salt and pepper;
Pour this mixture over the chicken liver and simmer for another 10 minutes, covered, over low heat.

Liver prepared according to this recipe can be served as an independent dish, garnished with herbs. But you can prepare a side dish of rice and a salad of non-starchy vegetables for it.

Recipe No. 2. Chicken liver stewed in milk

Ingredients:

chicken liver - 0.2 kg;
milk - 0.25 l;
white onion - 0.5 bulbs;
dried spices;
fine table salt.

Cooking diagram:

pour milk into a glass container and put chicken liver in it for 1.5-2 hours;
chop the onion into thin half rings;
pour sunflower oil into a heated frying pan and fry the onion in it;
add liver to the prepared onion;
pour milk over everything;
add spices and salt;
simmer over low heat until the sauce becomes thick.

Recipe No. 3. Chicken liver with vegetables in a slow cooker

Ingredients:

chicken liver - 0.5-0.7 kg;
white onion - 1 pc.;
coarse rock or sea salt;
refined vegetable oil - 1 tbsp. spoon;
purified water - 0.35 l;
oregano, basil and other spices (depending on taste preferences);
ground white pepper.

Cooking diagram:

Peel and chop the carrot root;
peel the onion and cut into half rings;
Place the vegetables in a multicooker bowl and lightly fry on the “Fry” mode for 5-6 minutes;
add chicken liver, salt, spices to the mixture and set the “Stew” mode for 60 minutes;
Place the finished dish in a deep plate and serve with herbs and non-starchy vegetables.

Recipe No. 4. Dietary chicken liver pancakes

Ingredients:

chicken liver - 0.5 kg;
olive oil - 2 tbsp. spoons;
onions - 2 pcs.;
salt;
egg - 2 pcs.;
wheat bran - 4 tbsp. spoons.

Cooking diagram:

rinse the liver under running water and grind in a meat grinder;
Peel the onion and also pass through a meat grinder;
mix them with bran and salt;
beat the eggs with a whisk and add to the mixture;
stir and leave for 30-40 minutes so that the bran swells slightly and absorbs moisture;
pour oil into a heated frying pan;
spread the minced meat on it with a tablespoon, forming thin pancakes;
fry each side for 2-3 minutes;
After all the pancakes are ready, place them in a frying pan, add 100 ml of purified water and simmer under the lid until the liquid has completely evaporated.

Recipe No. 5. Chicken liver pate with champignons

Pate ingredients:

chicken liver - 0.5 kg;
milk - 0.2 l;
champignons - 0.2 kg;
market cream - 50 g;
a mixture of black and white pepper;
onions - 2 pcs.;
cognac - 50 ml;
carrots - 1 large root vegetable;
nutmeg - a pinch;
refined oil - 2 tbsp. spoons.

Pate preparation recipe:

Peel onions and carrots and cut into cubes;
place the liver in a container with milk for 90 minutes;
Peel or wash the mushrooms thoroughly and chop them;
fry onions with carrots and mushrooms until soft;
remove the liver from the milk, rinse under running water, dry and lightly fry;
pour cognac into it and set it on fire;
after it has evaporated, keep the liver in the switched-on frying pan for another 2 minutes;
mix the fried ingredients in a deep container and beat them with a blender;
without ceasing to beat, add cream and spices to the pate;
Having brought to the desired consistency, place the pate in small bowls and place in the refrigerator.

If there is a lot of pate, you can put it on cling film or cellophane, roll it into rolls and put it in the freezer compartment of the refrigerator.

When planning to serve this dish at the holiday table, you can decorate it with fried mushrooms. To do this, cut the champignons in half lengthwise and fry them in refined oil. Cover the inside of the vase with cling film, place a layer of mushrooms on it, and place the pate on top. Place in the refrigerator for 3-4 hours, remove, turn over onto a flat plate and remove the film. If you decorate with sprigs of greenery, you will get a delicious mushroom meadow.

Recipe No. 6. Dietary salad of chicken liver and vegetables

Salad ingredients:

chicken liver - 0.3 kg;
carrots - 1 pc.;
Crimean sweet onion - 1 piece;
mustard - 0.5 teaspoon;
lemon juice - 1 teaspoon;
dried herbs;
salt.

Salad preparation recipe:

fry the liver cut into long slices in a dry frying pan or cook in a slow cooker for one and a half minutes;
add 50 ml of water and simmer until tender;
Boil carrots, peel and grate;
cut the onion into transparent half rings;
Tear the greens into small pieces with your hands;
Place all the salad ingredients in a glass container, add salt and mix;
prepare the sauce by mixing olive oil, mustard, spices and lemon juice;
pour it over the finished dish.

Recipe No. 7. Dietary chicken liver salad with cucumbers

Ingredients:

chicken liver - 150 g;
cucumber - 4 pcs.;
green onions;
walnuts - 50 g;
olive oil - 1 tbsp. spoon;
a mixture of lettuce and arugula;
black and green olives - 150 g;
feta cheese - 0.1 kg;
salt;
soy sauce.

Cooking diagram:

boil the liver in salted water;
cut it into strips;
Peel the cucumbers and also cut into thin slices;
finely chop green onions;
line the walls of the salad bowl with green leaves;
place liver, cucumbers, onions and feta cubes on them;
grind the nuts in a blender;
sprinkle them on the salad;
prepare a dressing from soy sauce and olive oil;
pour it over the finished dish.

Tips for those who are on a diet