6 options for a healthy and practical dinner

Baked omelet – Photo: Guia da Cozinha

Photo: Kitchen Guide

The less caloric and more nutritious recipes are not just for those who are on a diet, but for everyone who wants to have a good diet. By the way, remember: even if you don’t follow a fit menu, the balance between the foods consumed on a daily basis must exist. Therefore, the Kitchen Guide teaches you 6 options for a healthy and practical dinner. Best of all, all the recipes, besides being easy, are very tasty. Check out!

6 options for a healthy and practical dinner

Baked Omelet with Zucchini

Baked omelet – Photo: Guia da Cozinha

Baked omelet – Photo: Guia da Cozinha

Photo: Kitchen Guide

Time: 40 minutes

Performance: 5 servings

Difficulty: easy

Ingredients

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

Method of preparation

Heat the oil in a skillet over medium heat and fry the onion and zucchini seasoned with salt and pepper until wilted. Turn off and let cool. In a bowl, beat the eggs until doubled in volume. Add the flour, baking powder, cheese, chestnuts and basil, season with salt and mix. In a greased refractory, make layers of sautéed zucchini and egg mixture until the ingredients are used up, ending in egg mixture. Bake in preheated oven for 20 minutes or until set and golden.

Salmon with mini vegetables

Salmon with mini vegetables – Photo: Disclosure

Salmon with mini vegetables – Photo: Disclosure

Photo: Kitchen Guide

Ingredients

  • 1 salmon fillet
  • 6 pieces of mini zucchini
  • 7 pieces of mini carrots
  • 5 pieces of mini radish
  • 1 strand of olive oil
  • 2 pinches of Himalayan salt
  • 2 sprigs of chervil or parsley
  • 1 pinch of black pepper

Method of preparation

Clean the mini vegetables and remove a thin layer from the ends, then steam them. Remove the mini vegetables from the steam and pour in cold mineral water, to blanch, 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, let it grill. When the fish is almost half cooked add another pinch of salt and a pinch of black pepper, carefully with two heat resistant silicone spatulas, turn the salmon and let it grill on the other side. You can grill the sides of the fish too, if you like. Turn off the heat, take a small frying pan and sauté the vegetables in a drizzle of olive oil and add a pinch of salt. Serve immediately with the hot salmon! Finish with chervil leaves.

Wholemeal noodle soup with meat and vegetables

Noodle soup – Photo: Kitchen Guide

Noodle soup – Photo: Kitchen Guide

Photo: Kitchen Guide

Time: 1h

Performance: 10 servings

Difficulty: easy

Ingredients

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

Method of preparation

Season the meat with salt and pepper. In a pressure cooker, heat the oil over high heat and brown the meat. Add the onion, garlic, tomato and extract and sauté for 3 minutes. Add the water, cover the pan and cook for 20 minutes on low heat after the pressure starts. Let the pressure come out naturally and open the pot. Return the pan to the heat and add the carrot and green beans. Cook for 2 minutes. Add the zucchini and the macaroni. Cook until the macaroni softens. Season with salt, pepper and parsley, drizzle with olive oil and serve immediately.

Crepioca light with broccoli

Crepioca light – Photo: Guia da Cozinha

Crepioca light – Photo: Guia da Cozinha

Photo: Kitchen Guide

Time: 30 minutes

Performance: 2 units

Difficulty: easy

Ingredients

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

Filling

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

Method of preparation

In a bowl, mix all the filling ingredients and set aside. In a bowl, beat the whites and yolks until fluffy. Add the tapioca, the green smell, the salt and mix. Pour half of the mixture into a non-stick skillet, place over low heat and let it set. Turn over and let it firm on the other side. Spread half of the filling over the dough and fold in half. Repeat the procedure to make 1 more crepioca. Serve, if desired, with a salad.

tropical tabbouleh recipe

Tropical Tabbouleh – Photo: Guia da Cozinha

Tropical Tabbouleh – Photo: Guia da Cozinha

Photo: Kitchen Guide

Time: 30min (+3h soaking)

Performance: 6 servings

Difficulty: easy

Ingredients

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

Method of preparation

Place the wheat in a bowl, cover with warm water and soak for 3 hours. Drain and squeeze to release the liquid. Place in a bowl, add the tomato, cucumber, mango, lemon juice, mint, parsley, lettuce, salt and olive oil and mix. Transfer to a salad bowl and serve. If desired, garnish with mint leaves.

zucchini gratin

Zucchini gratin – Photo: Kitchen Guide

Zucchini gratin – Photo: Kitchen Guide

Photo: Kitchen Guide

Time: 30 minutes

Performance: 5 servings

Difficulty: easy

Ingredients

  • 3 zucchinis, sliced
  • Salt and oregano to taste
  • 6 tablespoons of olive oil
  • 2 sliced ​​onions
  • Olive oil for greasing
  • 300g sliced ​​mozzarella cheese

Method of preparation

Season the zucchini with salt and oregano. Heat a skillet over high heat with 4 tablespoons of the oil and grill the zucchini slices until golden on both sides. Remove and reserve. Heat the remaining oil in the same skillet and fry the onions for 3 minutes. Add the zucchini and adjust the salt. For assembly, in a greased medium refractory, make layers of zucchini with onion and cheese. Repeat the layers until the ingredients are used up, ending with cheese. Take it to the high oven (200º C), preheated, for 10 minutes to fixings. Remove and serve immediately.

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