6 options for a healthy and practical dinner

Omelette in the oven – Photo: Guia da Cozinha

Omelette in the oven – Photo: Guia da Cozinha

Photo: Kitchen Guide

Less calorie and more nutritious recipes are not only for dieters, but for anyone who wants to have a good diet. By the way, remember: even if you do not follow a fit menu, there should be a balance between the foods consumed daily. Therefore, the Culinary Guide teaches you 6 options for a healthy and practical dinner. Best of all, all the recipes are delicious as well as easy. Check out!

6 options for a healthy and practical dinner

Baked Omelet with Zucchini

Omelet in the oven – Photo: Guia da Cozinha

Omelette in the oven – Photo: Guia da Cozinha

Photo: Kitchen Guide

Tempo: 40min

Yield: 5 servings

Difficulty: easy

Contents

  • 4 tablespoons of olive oil
  • 2 sliced ​​onions
  • 2 zucchini, thinly sliced
  • Salt and pepper to taste
  • 6 eggs
  • 1 teaspoon (coffee) baking powder
  • 1 cup grated Emmenthal cheese
  • 4 tablespoons of wheat flour
  • 1 cup Brazil nuts (chopped)
  • 1/2 cup chopped basil
  • oil to lubricate

preparation mode

Heat the oil in a pan over medium heat and fry the onions and zucchini with salt and pepper until wilted. Turn it off and let it cool. In a bowl, beat the eggs until they double in volume. Add the flour, baking powder, cheese, chestnuts and basil, season with salt and mix. In a greased refractory, layer the sautéed zucchini and egg mixture until the ingredients are gone and finish with the egg mixture. Bake in the preheated oven for 20 minutes or until firm and golden.

Mini Veggie Salmon

Mini salmon with vegetables – Photo: Description

Mini salmon with vegetables – Photo: Description

Photo: Kitchen Guide

Contents

  • 1 salmon fillet
  • 6 mini zucchini
  • 7 mini carrots
  • 5 mini radishes
  • 1 pinch of olive oil
  • 2 pinches of himalayan salt
  • 2 sprigs of chives or parsley
  • 1 pinch of black pepper

preparation mode

Steam the mini vegetables after cleaning and removing a thin layer from the ends. Steam the mini vegetables and pour them into cold mineral water to boil, then drain. Put a pinch of salt on the fish skin. Now take a frying pan and leave it on high heat until the surface is very hot. Place the salmon skin side down, grill. When the fish is half cooked, carefully add a pinch of salt and a pinch of pepper with two heatproof silicone spatulas, turn the salmon over and grill the other side. You can also grill the sides of the fish if you wish. Turn off the stove, take a small skillet and sauté the vegetables in a drizzle of olive oil and add a pinch of salt. Serve immediately with hot salmon! Finish with the chives leaves.

Wholegrain noodle soup with meat and vegetables

Noodle soup – Photo: Culinary Guide

Noodle soup – Photo: Culinary Guide

Photo: Kitchen Guide

Tempo: 1 hour

Yield: 10 servings

Difficulty: easy

Contents

  • 500 g ham, in small cubes
  • Salt and pepper to taste
  • 2 tablespoons of oil
  • 1 chopped onion
  • 2 cloves of crushed garlic
  • 2 tomatoes, chopped
  • 1 tablespoon of tomato paste
  • 2 liters of water
  • 1 carrot in cubes
  • 1 cup green beans (chopped)
  • 1 zucchini, diced
  • 1 bowl of wholemeal fusilli
  • Salt, pepper and chopped parsley
  • oil for drizzling

preparation mode

Season the meat with salt and pepper. In a pressure cooker, heat the oil over high heat and fry the meat. Add the onion, garlic, tomato and essence and sauté for 3 minutes. Add the water, close the lid of the pot and cook on low heat for 20 minutes after the pressure starts. Let the pressure go out naturally and open the pot. Return the pan to the heat and add the carrots and green beans. Cook for 2 minutes. Add the zucchini and pasta. Cook until the pasta is soft. Season with salt, pepper and parsley, drizzle with olive oil and serve immediately.

Light pancakes with broccoli

Crepioca light – Photo: Guia da Cozinha

Crepioca light – Photo: Guia da Cozinha

Photo: Kitchen Guide

Tempo: 30 min

Yield: 2 pieces

Difficulty: easy

Contents

  • 4 open
  • 2 excited
  • 6 tablespoons tapioca starch
  • 1/2 cup chopped parsley (green)
  • 1 pinch of salt

filling

  • 250 g crumbled cottage cheese
  • 100 g chopped cherry tomatoes
  • 2 cups broccoli (cooked and chopped)
  • 1 teaspoon fried dried garlic
  • 2 tablespoons of oil

preparation mode

In a bowl, mix all the filling ingredients and set aside. In a bowl, whisk the whites and yolks until fluffy. Add tapioca, green fragrance, salt and mix. Pour half of the mixture into a non-stick pan, put on low heat and leave to cool. Flip it over and let it harden on the other side. Spread half of the filling on the dough and fold in half. Repeat the procedure to make 1 more crêpeioca. Serve with a salad if you wish.

tropical tabbule recipe

Tropical Tabbouleh – Photo: Guia da Cozinha

Tropical Tabbouleh – Photo: Guia da Cozinha

Photo: Kitchen Guide

Tempo: 30min (+3h soak)

Yield: 6 servings

Difficulty: easy

Contents

  • 1 cup (tea) wheat for kibbeh
  • 2 diced seedless tomatoes
  • 1 Japanese cucumber, chopped
  • 1 chopped arm
  • juice of 1 lemon
  • 1/2 cup mint (chopped)
  • 1/2 cup chopped parsley (green)
  • 2 cups lettuce (chopped)
  • Salt and oil to taste

preparation mode

Put the wheat in a bowl, cover with warm water and leave for 3 hours. Drain and squeeze to release the liquid. Take it in a bowl and add tomato, cucumber, mango, lemon juice, mint, parsley, lettuce, salt and olive oil and mix. Transfer to a salad bowl and serve. Garnish with mint leaves if desired.

zucchini gratin

Zucchini gratin – Photo: Culinary Guide

Zucchini gratin – Photo: Culinary Guide

Photo: Kitchen Guide

Tempo: 30 min

Yield: 5 servings

Difficulty: easy

Contents

  • 3 zucchini, sliced
  • Salt and thyme to taste
  • 6 tablespoons of olive oil
  • 2 sliced ​​onions
  • olive oil for lubrication
  • 300 g sliced ​​mozzarella cheese

preparation mode

Season the zucchini with salt and thyme. Heat a frying pan with 4 tablespoons of oil over high heat and fry the zucchini slices until golden on both sides. Remove and reserve. Heat the remaining oil in the same pan and fry the onions for 3 minutes. Add zucchini and adjust salt. For assembly, in a greased refractory medium, make layers of zucchini with onions and cheese. Repeat the layers until you’re done with the ingredients and finished with the cheese. Place in a preheated blast oven (200ºC) for 10 minutes to set. Remove and serve immediately.

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