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10 healthy lunches for those who are just starting to cook
perfect lunch to be delicious, useful, and preferably not too expensive. And still need to cook it quickly and easily.
< Website has collected a few simple recipes with which to handle even a novice cook, and for which the stomach to say thank you.
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Baked chicken thighs with rice
you'll need:
6 chicken bedryshek skinless 1, 5 cups of rice 2 cups of hot chicken broth (optional) 2 tbsp. l. butter (optional) 1 large carrot 350 g frozen or canned green peas salt and pepper to taste foil Cooking Preparation:
Preheat oven to 200 ° C. If prepared without chicken broth, grease a baking dish with vegetable oil. If the broth, then immediately spread on the bottom of the form Fig. Above, on rice, lay chicken thighs and season with salt and pepper all. Carrots are clean, cut into thin slices and spread also in Fig. Spread across form the pieces of butter, pour the hot chicken broth, delaying form of foil and put in preheated oven. Bake 50 minutes, we pull out and ready dish add the peas. We give the brew for 3-4 minutes, and you can eat.
Rice with vegetables
You'll need:
1 cup of rice 1 cup fresh or frozen broccoli 3 tbsp. l. olive oil 1 small carrot 1 cup canned corn 0, 5 cups of beans 0, 3 cups canned chopped mushrooms 150 g zucchini 0, 5, ch. l. garlic powder 2 tbsp. l. soy sauce salt to taste Preparation:
Boil in a saucepan 2 cups salted water, boiling water is poured into the rice, cover with lid, reduce the heat to minimum and cook, covered for 20 minutes. While the rice is cooked, cut into small pieces of broccoli and zucchini, clean and cut into cubes carrots; with corn, mushrooms and bean liquid merge. Preheat a frying pan olive oil and lightly fry the mushrooms for 1-3 minutes. Add the broccoli, carrots and zucchini with garlic powder and cook for another 4-5 minutes. Add the vegetables to the rice, add salt to taste, if needed. Add the corn and beans, mix well, diminish the fire to the minimum and heated together for 4-5 minutes. Add the vegetables to rice and soy sauce, stir and serve. Tip: For this dish you can take any vegetables of your choice, or vice versa, to remove part of the ingredients, for example, if you do not like beans or corn, simply do not add it to the dish - the cooking process will not change.
turkey with vegetables and cheese
You'll need:
300 g turkey fillet 2 tbsp. l. olive oil 1 small onion 2 cloves garlic 300 g zucchini, zucchini or eggplant 1 cup green beans, fresh or frozen 1 cup cherry tomatoes (can substitute conventional) 0, 5 cups shredded cheese (any) to 0, 5, ch. l. dried oregano, basil and ground black pepper salt to taste Preparation:
All vegetables and turkey breast cut into cubes, finely chop the garlic. In a frying pan pour the olive oil and warm up. Add the sliced turkey and fry until it is lightly browned. Now put in a frying pan the onion and garlic and fry for another minute. We spread the rest of the vegetables in the pan: courgettes, green beans and tomatoes. Fry for another 5 minutes, until vegetables are softened. Add the grated cheese, mix well and keep on heat until cheese is melted. Done!
frittata with vegetables
You'll need:
8 eggs 1-2 cups of any vegetables, which have in the fridge 0, 5 cups of any shredded cheese (optional ) 2 tbsp. l. vegetable oils salt, black pepper to taste Preparation:
Preheat oven to 200 ° C. Vegetables cut into cubes. Egg whisk whisk in a large bowl, season with salt and pepper, set aside for a while to the side. In heatproof skillet Warms vegetable oil, pour the vegetables and lightly fry for 2-3 minutes. Pour into the pan to vegetables egg, all is well stirred and allowed to heat for a further minute. Remove the pan from the heat, sprinkle cheese on top of the eggs and put the pan in the oven. Bake for 10-12 minutes. We take out the dish and check just in case the willingness: an incision close to the edge - you need to make sure that the eggs are not liquid, dish sufficiently dense. If the liquid appears, send back to the oven for another couple of minutes. If everything is in order, we cut a cake and enjoy a hearty lunch.
Pasta arrabbiata
You'll need: < br>
250 g pasta any 3 tbsp. l. olive oil 2 cloves garlic cherry tomatoes, fresh or canned (you can take the usual tomatoes, but with a beautiful cherry) 3 tbsp. l. tomato paste a bunch of parsley 0, 5 cups of grated Parmesan cheese (or other cheese optional) 1 hot red pepper (you can use not all, if not like spicy, and can be replaced with ground red pepper) salt to taste Preparation:
In salted water boil the pasta until tender. While pasta cooks, make the sauce. To begin with warm up in a frying pan olive oil, garlic passed through chesnokodavku and put in the pan. Fry until golden brown. cherry tomatoes cut in half (ordinary tomatoes cut into large cubes), add to the pan and fry the garlic for 2-3 minutes. Pasta should already boil. In a frying pan add 3-4 tablespoons of water, where cooked pasta, the pasta itself throws in a colander and also send to the pan. Add the tomato paste. Seasoned with salt, add chopped hot pepper (or chili), all properly mix and cook over heat, stirring, until the sauce is slightly thickened. Turn off the fire. Add the parsley into a paste, stir, sprinkle with grated cheese and serve.
Roasted vegetables in Italian with chicken sausages
You'll need :
4-5 ready-made chicken sausages 2 tbsp. l. olive oil 2 cloves garlic 2 cups broccoli 1 large bell pepper 0, 5, ch. l. dried oregano salt and pepper to taste Preparation:
Sausages cut into slices, shred broccoli, peppers cut into strips, garlic finely chop. Heat the pan in 1 tablespoon of butter, put the sausages and fry until browned on each side. Fried sausage spread on a plate and set aside for a while to the side. In the same pan, pour a second spoonful of oil, put garlic, peppers and broccoli and fry for 3-4 minutes. Seasoned with oregano vegetables, salt and pepper. Put the sausages to vegetables, stir and fry all together for a few minutes, until the vegetables are lightly browned and will not crispy. You can eat well, and can be further boiled rice as a side dish.
casserole of chicken and broccoli
You'll need:
1 small onion 1 tbsp. l. olive oil 200 g finely sliced mushrooms, fresh or frozen 400 g skinless chicken 3 tbsp. l. flour 1, 5 cups of milk 400 g broccoli, fresh or frozen 150 grams of unsweetened yogurt or sour cream 3/4 any cup grated cheese salt and pepper to taste Preparation:
Preheat oven to 180 ° C. Onions finely cut, fillet cut into middle-sized pieces. Broccoli boil in salted water for 7-8 minutes. In a frying pan warm up the oil, put the onion and mushrooms and fry until the mushrooms are tender, 4-5 minutes. Add the chicken, salt and fry until cooked, it will take about 15 minutes. Sprinkle everything with flour, stir and cook for 1 minute, stirring constantly. Pour milk and cook until it thickens. It takes 3-5 minutes. Add the cooked broccoli, warm up all together for another minute. Add the yoghurt, season with pepper to taste. The mixture we shift from the frying pan into the baking dish, sprinkle with grated cheese and put in the oven 15 minutes is necessary, that the cheese is melted and lightly browned on the edge.
Spring vegetable soup
You'll need:
1 small onion 1 tbsp. l. olive oil 2 medium carrots 3 stalks celery 1 hour. l. ground paprika 1/4 hours. l. cumin 4 cups vegetable broth or water 1, 5 cups red lentils salt to taste Method:
Onions, carrots and celery cut into small cubes. In a soup pan warm up the olive oil, put the onion and fry until soft 3-5 minutes. Put in a saucepan carrots and celery, fry all together for another 5-6 minutes until soft. Add the cumin, paprika and salt, mix all and fry for another minute, stirring constantly. Pour broth or water, lentils fall asleep. Bring to a boil, reduce the heat to minimum and cook for 10-15 minutes after boiling. The soup is ready when the lentils are soft.
salad of chickpeas with spinach
You'll need:
200 g fresh spinach 1 can of canned chickpeas (in stores can be found next to the canned peas and corn) 1 sweet red pepper 4 onions shallots (can substitute a little onion or a few stalks of green onions) 1/4 cup lemon juice 1/3 cup olive oil salt and pepper to taste Preparation:
Spinach, red pepper and onion finely cut, put in a large bowl. With chickpeas merge the liquid and add it to the vegetables. In a separate bowl, mix the lemon juice, olive oil, salt and pepper. Pour this sauce vegetables with chickpeas, mix well and give the brew for 5-10 minutes. We get a delicious, light but hearty thanks Nute salad.
fried gourmet shrimp
You'll need: strong >
2 tbsp. l. vegetable oils 3 cloves garlic 2 medium zucchini 1 tbsp. l. soy sauce 500 g raw peeled shrimp 3 tbsp. l. sweet chili sauce (.. to dilute 5-7 tbsp of water to obtain a liquid sauce, not too spicy) salt, black pepper to taste Method: < /
Finely chop garlic, zucchini cut middle-sized cubes. On high heat, warm up the pan with vegetable oil, add the garlic and fry - very quickly, in just a few seconds, for flavor. Add the zucchini to the pan, pour the soy sauce. Fry for 5-8 minutes or until soft. Seasoned with black pepper to taste. We spread the zucchini in a bowl and set aside time in the side. In the same pan, lay the shrimp in a single layer (if the pan after the zucchini dry, pour a little oil). Cook the shrimp for 1 minute without stirring. Top little salt it. Add the shrimp to our zucchini, all we stir and cook another couple of minutes - that's enough, because our stores are usually sold cooked and frozen, but not raw shrimp. Dilute chilli and stir everything quickly. The dish is ready. For garnish you can submit Fig.
Bon appetit!
According to the materials: greatist
Translation and adaptation of the Website
via greatist.com/eat/healthy-dinner-recipes-for-beginners
