The premise of this text is that dinner should be satisfying, healthy, and simple and fast (the time limit is 30 minutes). It is good that it is delicious and does not require any unusual equipment. In the spirit of simplicity and speed, the following recipes were developed:
1. Chicken and avocado salad
We will need:
* 200 g chicken breasts, cooked and diced
* 1 avocado, peeled, hollow and diced
* a few iceberg lettuce leaves
* 1 cucumber, sliced
* several cherry tomatoes, cut in half
* a few slices of red onion
* pinch of salt and pepper
* Dressing: a tablespoon of olive oil, a tablespoon of lemon juice, a teaspoon of Dijon mustard (or any other found in the refrigerator), a teaspoon of honey, salt and pepper to taste
Put all the ingredients on a plate or in a bowl. In a separate bowl, prepare the dressing. Pour the dressing over it just before serving. If we are lucky, we should fit in the range of 350-400 kcal and knead in half an hour, including cooking chicken.
2. Tuna and egg salad
Ingredients:
* 1 can tuna in water, strain
* 2 hard-boiled eggs, cut into quarters
* Several cherry tomatoes, cut in half
* A few cucumber slices
* A few arugula lettuce leaves
Vinaigrette sauce: 2 tablespoons olive oil, 1 tablespoon balsamic vinegar, a teaspoon mustard, salt and pepper to taste.In a bowl, make the vinaigrette, add the rest of the ingredients to the salad. Approximately 450 kcal and 15 minutes.
3. Roast chicken and vegetables
Ingredients:
* 150 g chicken breast, cut into strips
* multiple broccoli florets
* 1 carrot, cut into strips
* 1 bell pepper, cut into strips
* 2 tablespoons low-sodium soy sauce
* 1 tablespoon sesame oil (can be substituted with olive oil)
* pinch of red pepper powder (optional)
Place the broccoli florets, sliced carrots, and peppers on a plate so they are ready to use. Cut the chicken breasts into equal-sized strips so that they are evenly browned. Place a wok or deep skillet over medium-high heat. Add a tablespoon of sesame oil and reheat.Add the sliced chicken to the preheated skillet and cook for about 4-5 minutes, until the meat is browned on each side. Add the chopped vegetables to the chicken and continue to cook for about 3-4 minutes, stirring occasionally. Pour the low-sodium soy sauce into the pan and stir to coat the chicken and vegetables with the sauce. If you use red pepper powder, add a pinch to taste to give the dish a slight sharpness. You can also season with salt and pepper if needed.
In total, this is about 20 minutes and 450 calories.
4. Scrambled eggs with vegetables
Ingredients:
* 2 eggs
* 1/4 red pepper, cut into strips
* 1/4 green pepper, cut into strips
• 1/4 onion, chopped * several cherry tomatoes, halved
* pinch of salt and pepper
* oil / frying oil
Red and green pepper cut into strips, onion-feathers, and cherry tomatoes cut in half. Beat the eggs in a bowl and mix gently with a fork. You can add a little salt and pepper to taste. Put the pan on a medium heat and add a little butter or butter. Add the onion and pepper to the pan and cook for about 2-3 minutes, until the vegetables are soft but still crisp. Pour the beaten eggs into the skillet over the vegetables. Stir gently to combine the vegetables with the eggs. Saute the scrambled eggs for about 2-3 minutes, stirring gently, until the eggs are cut and ready.If necessary, season the eggs with salt and pepper
taste.
It is estimated that this should take us a quarter of an hour and provide about 350 kcal.
5. Pasta with vegetables is suitable
Ingredients:
* 100 g wholegrain pasta
* 1 carrot, cut into thin strips
* 1 zucchini, sliced into thin strips
* 1 bell pepper, cut into strips
* 2 tablespoons low-sodium soy sauce
* 1 tablespoon sesame oil
* pinch of dried garlic powder (optional)
Prepare the wholegrain pasta by cooking it according to the instructions on the package. Drain the finished pasta when it is al dente. Cut carrots, zucchini and pepper into thin strips. Put the skillet on medium heat and add a tablespoon of sesame oil. Add the chopped vegetables to the pan and cook for about 4-5 minutes, stirring occasionally, until they are soft but still crisp. Pour the low-sodium soy sauce into the pan with the vegetables and stir until they are well soaked in the sauce. When using, add a pinch of dried garlic powder to add extra flavor to the dish.Add the cooked pasta to the pan with the vegetables and sauces. Gently stir to combine the ingredients.
Preparation will take about 15 minutes, and all this is about 350-400 kcal.
6. Cod fillet with steamed vegetables
If you don't have an evaporator, a colander and a pot of boiling water will also do. If you don't have a colander, use a metal strainer. If you don't even have a sitek, think about your life choices.
Ingredients:
* 2 cod fillets
* carrots, zucchini, broccoli-all cut into strips
* pinch of salt and pepper
* a tablespoon of olive oil
* juice of half a lemon
* 1 garlic clove, pushed through the press
* pinch of dried thyme
Cut the carrots, zucchini and broccoli into strips and place them in a double boiler / colander / strainer. Cook the steamed vegetables for about 5-7 minutes, until they are soft but still crisp. Prepare the sauce: in a small bowl, combine the olive oil, lemon juice, garlic, dried thyme, salt and pepper. The sauce should be well mixed so that all the ingredients are mixed. Brush the cod fillets with the pre-prepared sauce so that they are well soaked in flavor. Then cover the fillets with aluminum foil to keep them moist during baking. Place the greased and aluminum-foil-covered fillet in a preheated 180°C oven and bake for about 10-15 minutes. Make sure that the fish is soft and well toasted.
The approximate caloric content of this dish depends on the size of the cod fillet and the amount of ingredients used. Approximately a dish can have about 300-400 kcal, and its preparation will take about half an hour.
