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11 simple recipes for lunch that will keep your figure and purse. Take note!
Bashny.Net
Who said that a useful food - it's boring? These 11 foods will help you make a step towards a healthy lifestyle, as well as to expand their culinary knowledge. Dishes that you see before you is not only incredibly delicious but also easy to prepare. Learn a few of them, and you will have something to feed even the most demanding gourmet, not while making a great effort.
1. Hummus and fried vegan pizza
Ingredients
1 tortilla
A handful of vegetables to your taste (try the spinach, tomatoes, zucchini)
Hummus
1 tbsp. l. olive oil
1 crushed garlic clove
Salt and pepper to taste
Crumbs goat cheese
cooking
1. Fire away vegetables for 20 minutes at a temperature of 175 ° C, olive oil, garlic, salt and pepper.
2. The cut tortillas humus (store-bought or homemade). Add roasted vegetables and sprinkle with goat cheese. Bake 10 minutes at 175 ° C.
2. Salad with soybeans and swans
Ingredients (2 servings or small 1 large)
1/4 cup dry quinoa
1 cup peeled soybeans
8-10 grape tomatoes, sliced in half
1/3 cup chopped onion
2-3 tbsp. l. vegetable broth
For the sauce
2 squeezed lemon
2 tbsp. l. Dijon mustard
1 tbsp. l. agave nectar
A pinch of cumin and black pepper
cooking
1. Vary the quinoa in a saucepan with about 1 cup of water until it becomes as rice.
2. In a hot frying pan put vegetable broth. Fire away on a small fire. Add onions, tomatoes and soybeans. Add the quinoa on a hot griddle.
3. Fields sauce and serve.
3. 5-minute rolls with turkey, avocado and hummus
Ingredients (1 roll)
1 cake whole wheat
2-3 tbsp. l. hummus with red pepper
3 slices turkey
1/4 chopped avocado
Slices of marinated cucumber
cooking
Cake smear hummus, laid out the turkey, avocado and slices of pickled cucumber, wrap and we shall cut.
4. Taco soup with chili and turkey
Ingredients (9 servings the size of a quarter cup)
150 gr. little idea
1 chopped medium onion
1 chopped sweet pepper
285 gr. Rotel tomatoes with green chili
430 gr. canned or frozen corn, thawed and drained
430 gr. beans, drained
225 g. tomato sauce
455 gr. fat-free refried beans
1 package taco seasoning
1/2 cup fat-free chicken broth
cooking
1. In a large saucepan cook the turkey over medium heat, breaking it with a wooden spoon while cooking. When cooked, add the onion, pepper and cook for 2-3 minutes.
2. Add the tomatoes, corn, beans, tomato sauce, refried beans, taco seasoning and chicken broth. Boil for 10-15 minutes.
3. Serve with some baked tortilla crisps taste with topping (low-fat sour cream, cheese, jalapeno peppers, sliced green onions, onion usual or chopped fresh coriander). Freeze leftovers in portions for later use.
5. Sweet salad with tuna
Ingredients
1 can of tuna in water, drained
2-3 tbsp. l. vegetable marinade
2 tbsp. l. Greek yogurt
1 tbsp. l. honey mustard
Salt and pepper
You can add onions, carrots, cucumbers, celery, corn, dried cranberries or chopped grapes
cooking
Place all ingredients in a bowl, stir and drink with lettuce, sandwiched or pita bread or crackers along with your favorite whole grain.
6. Pasta and peas
Ingredients
60 g. whole grain pasta
2 h. L. olive oil
2-3 crushed cloves of garlic
1/2 cup frozen peas
1 tbsp. l. Parmesan cheese
cooking
1. Prepare the pasta according to the directions on the pack.
2. While pasta cooks, heat the oil over medium heat.
3. Add the garlic in the butter and boil until the garlic is translucent (Be careful not to burn it, turn down the heat if necessary).
4. Add the peas and boil until tender.
5. Strain the cooked pasta, add to the peas and garlic. Shake to mix and serve.
7. Roulade with cheese and chicken
Ingredients
1 Spinach tortilla
A slice of cheese
Sliced meat
Sliced tomatoes
Fresh spinach leaves
Any other fresh vegetables
cooking
Processed cheese smear on the cake, put it on top of fresh spinach leaves. On the one hand, put the meat and vegetables wrapped with this side. Cut in half and serve.
8. Kale Coleslaw
Ingredients
2 cups kale, washed and coarsely chopped
1/4 cup chick-peas, washed and dried
1/4 cup chopped avocado
1 handful of alfalfa sprouts or pea shoots
1 sliced carrot
1 sliced cucumber
1/2 chopped red pepper
2 tablespoons sunflower seeds or chopped walnuts
You can take: 1/2 chopped apple, 110 grams of grilled chicken or sliced turkey
2 tbsp. l. sauce
Ingredients for the sauce
1 tbsp. l. olive oil
1 tbsp. l. balsamic vinegar
1 h. L. mustard
1/2 squeezed lemon
Salt and pepper to taste
cooking
Place all ingredients in a large deep bowl, stir, add the sauce and forth!
9. Figure cauliflower
Ingredients
1 head cauliflower
1/2 red pepper
1/2 cup black beans
1/2 cup pineapple, diced
1/4 cup red onion
1/2 avocado, diced
1 carrot, diced
Coriander
Salsa (sauce)
Cumin, cinnamon, paprika, salt and pepper to taste
cooking
1. seldom cauliflower and red pepper into pieces, chop in a food processor or blender until they are the size of rice.
2. Peresyp "rice" in a deep dish of medium size. Place the remaining ingredients on top, sprinkle with cumin, cinnamon, paprika, salt and pepper.
10. Burrito Salad
Ingredients
1/2 cup lettuce
1/2 cup cooked brown rice
1/3 cup black beans ready
250 grams of vegetables (try tomatoes, red peppers, onions and roasted sweet potatoes)
2 tbsp. l. avocado or guacamole
2 tbsp. l. salsa
Pinch of low-fat cheese
cooking
1. Place the lettuce in a large plastic container.
2. Add the rice and beans.
3. Top Add selected vegetables and salsa, cheese, if desired.
4. Serve chilled or warm up in the microwave for 20 seconds.
11. Southwest chicken with quinoa
Ingredients
1 tbsp. l. olive oil
1/2 chopped green pepper
1/2 head chopped onion
500 gr. diced cooked chicken
1 h. L. cumin
1 h. L. chilli powder
1/4 h. L. pepper
1/8 h. L. salt
3 cups cooked quinoa
1 cup of Greek yogurt with low-fat
1/2 cup cilantro
Salsa (sauce)
cooking
1. Prepare the vegetables in olive oil.
2. Add the spices and the chicken in the vegetables and cook for 2 minutes.
3. Add the cilantro to the vegetables, then stir in the Greek yogurt.
4. Add the cilantro and stir and add the salsa.
All of these recipes do not require special culinary skills and the ingredients can be found in the supermarket, at the market, or order from the online store. Do not worry, most of these products are regularly used in recipes for people leading a healthy lifestyle. Therefore, bought more than once in handy. Also, you can include fantasy and replace any product to a more widespread in our area counterpart. In any case, your good mood during cooking and bon appetit!
via takprosto cc
1. Hummus and fried vegan pizza
Ingredients
1 tortilla
A handful of vegetables to your taste (try the spinach, tomatoes, zucchini)
Hummus
1 tbsp. l. olive oil
1 crushed garlic clove
Salt and pepper to taste
Crumbs goat cheese
cooking
1. Fire away vegetables for 20 minutes at a temperature of 175 ° C, olive oil, garlic, salt and pepper.
2. The cut tortillas humus (store-bought or homemade). Add roasted vegetables and sprinkle with goat cheese. Bake 10 minutes at 175 ° C.
2. Salad with soybeans and swans
Ingredients (2 servings or small 1 large)
1/4 cup dry quinoa
1 cup peeled soybeans
8-10 grape tomatoes, sliced in half
1/3 cup chopped onion
2-3 tbsp. l. vegetable broth
For the sauce
2 squeezed lemon
2 tbsp. l. Dijon mustard
1 tbsp. l. agave nectar
A pinch of cumin and black pepper
cooking
1. Vary the quinoa in a saucepan with about 1 cup of water until it becomes as rice.
2. In a hot frying pan put vegetable broth. Fire away on a small fire. Add onions, tomatoes and soybeans. Add the quinoa on a hot griddle.
3. Fields sauce and serve.
3. 5-minute rolls with turkey, avocado and hummus
Ingredients (1 roll)
1 cake whole wheat
2-3 tbsp. l. hummus with red pepper
3 slices turkey
1/4 chopped avocado
Slices of marinated cucumber
cooking
Cake smear hummus, laid out the turkey, avocado and slices of pickled cucumber, wrap and we shall cut.
4. Taco soup with chili and turkey
Ingredients (9 servings the size of a quarter cup)
150 gr. little idea
1 chopped medium onion
1 chopped sweet pepper
285 gr. Rotel tomatoes with green chili
430 gr. canned or frozen corn, thawed and drained
430 gr. beans, drained
225 g. tomato sauce
455 gr. fat-free refried beans
1 package taco seasoning
1/2 cup fat-free chicken broth
cooking
1. In a large saucepan cook the turkey over medium heat, breaking it with a wooden spoon while cooking. When cooked, add the onion, pepper and cook for 2-3 minutes.
2. Add the tomatoes, corn, beans, tomato sauce, refried beans, taco seasoning and chicken broth. Boil for 10-15 minutes.
3. Serve with some baked tortilla crisps taste with topping (low-fat sour cream, cheese, jalapeno peppers, sliced green onions, onion usual or chopped fresh coriander). Freeze leftovers in portions for later use.
5. Sweet salad with tuna
Ingredients
1 can of tuna in water, drained
2-3 tbsp. l. vegetable marinade
2 tbsp. l. Greek yogurt
1 tbsp. l. honey mustard
Salt and pepper
You can add onions, carrots, cucumbers, celery, corn, dried cranberries or chopped grapes
cooking
Place all ingredients in a bowl, stir and drink with lettuce, sandwiched or pita bread or crackers along with your favorite whole grain.
6. Pasta and peas
Ingredients
60 g. whole grain pasta
2 h. L. olive oil
2-3 crushed cloves of garlic
1/2 cup frozen peas
1 tbsp. l. Parmesan cheese
cooking
1. Prepare the pasta according to the directions on the pack.
2. While pasta cooks, heat the oil over medium heat.
3. Add the garlic in the butter and boil until the garlic is translucent (Be careful not to burn it, turn down the heat if necessary).
4. Add the peas and boil until tender.
5. Strain the cooked pasta, add to the peas and garlic. Shake to mix and serve.
7. Roulade with cheese and chicken
Ingredients
1 Spinach tortilla
A slice of cheese
Sliced meat
Sliced tomatoes
Fresh spinach leaves
Any other fresh vegetables
cooking
Processed cheese smear on the cake, put it on top of fresh spinach leaves. On the one hand, put the meat and vegetables wrapped with this side. Cut in half and serve.
8. Kale Coleslaw
Ingredients
2 cups kale, washed and coarsely chopped
1/4 cup chick-peas, washed and dried
1/4 cup chopped avocado
1 handful of alfalfa sprouts or pea shoots
1 sliced carrot
1 sliced cucumber
1/2 chopped red pepper
2 tablespoons sunflower seeds or chopped walnuts
You can take: 1/2 chopped apple, 110 grams of grilled chicken or sliced turkey
2 tbsp. l. sauce
Ingredients for the sauce
1 tbsp. l. olive oil
1 tbsp. l. balsamic vinegar
1 h. L. mustard
1/2 squeezed lemon
Salt and pepper to taste
cooking
Place all ingredients in a large deep bowl, stir, add the sauce and forth!
9. Figure cauliflower
Ingredients
1 head cauliflower
1/2 red pepper
1/2 cup black beans
1/2 cup pineapple, diced
1/4 cup red onion
1/2 avocado, diced
1 carrot, diced
Coriander
Salsa (sauce)
Cumin, cinnamon, paprika, salt and pepper to taste
cooking
1. seldom cauliflower and red pepper into pieces, chop in a food processor or blender until they are the size of rice.
2. Peresyp "rice" in a deep dish of medium size. Place the remaining ingredients on top, sprinkle with cumin, cinnamon, paprika, salt and pepper.
10. Burrito Salad
Ingredients
1/2 cup lettuce
1/2 cup cooked brown rice
1/3 cup black beans ready
250 grams of vegetables (try tomatoes, red peppers, onions and roasted sweet potatoes)
2 tbsp. l. avocado or guacamole
2 tbsp. l. salsa
Pinch of low-fat cheese
cooking
1. Place the lettuce in a large plastic container.
2. Add the rice and beans.
3. Top Add selected vegetables and salsa, cheese, if desired.
4. Serve chilled or warm up in the microwave for 20 seconds.
11. Southwest chicken with quinoa
Ingredients
1 tbsp. l. olive oil
1/2 chopped green pepper
1/2 head chopped onion
500 gr. diced cooked chicken
1 h. L. cumin
1 h. L. chilli powder
1/4 h. L. pepper
1/8 h. L. salt
3 cups cooked quinoa
1 cup of Greek yogurt with low-fat
1/2 cup cilantro
Salsa (sauce)
cooking
1. Prepare the vegetables in olive oil.
2. Add the spices and the chicken in the vegetables and cook for 2 minutes.
3. Add the cilantro to the vegetables, then stir in the Greek yogurt.
4. Add the cilantro and stir and add the salsa.
All of these recipes do not require special culinary skills and the ingredients can be found in the supermarket, at the market, or order from the online store. Do not worry, most of these products are regularly used in recipes for people leading a healthy lifestyle. Therefore, bought more than once in handy. Also, you can include fantasy and replace any product to a more widespread in our area counterpart. In any case, your good mood during cooking and bon appetit!
via takprosto cc
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