What is delicious to cook for lunch? 3 healthy recipes from a nutritionist
Maria Kapralova September 10, 2023, 16:30 Moscow time Audio version: Your browser does not support the audio element.
Do not hesitate to introduce these light dishes into your daily diet and be sure of your figure.
nutritionist, nutritionist
“A complete lunch should be composed of proteins, fats, carbohydrates and fiber, that is, 50% vegetables, 25% proteins and 25% carbohydrates. So what can you cook to keep everyone happy and full?
Homemade chicken sausages
Ingredients:
chicken breast or thigh, and you can also take turkey – 500 g; chicken egg – 1 piece; butter 82.5% – 50 g; milk or cream – 100 ml; salt, pepper, – spices to taste.
Preparation:
The fillet should be ground into minced meat or bought ready-made, but it is better to cook it yourself – this way you will know exactly what is in your sausages. Add all listed ingredients, mix well. Place the required amount of minced meat in plastic wrap, wrap tightly and tie the edges with a knot or tighten with thread. The formed sausages should be stored in the freezer. Before serving they should be boiled and then fried a little so that they brown.
Photo: istockphoto.com
Durum wheat pasta or buckwheat noodles are suitable as a garnish. You can also serve vegetable salad with oil dressing.
Lazy cabbage rolls in a slow cooker
Ingredients:
minced turkey – 500 g; white cabbage – 300 g; chicken eggs – 2–3 pieces; brown rice or bulgur – 80–100 g; onions – 1 piece; garlic clove – 1–2 pieces; carrots – 1–2 pieces. ; tomatoes or tomato paste – to taste; salt, pepper, spices – to taste.
Also read:
5 hearty and healthy breakfasts to start the day right. Even a man can have enough
Preparation:
Add well-washed rice, eggs and spices to the minced meat, sauté the onion, garlic and carrot. Chop the cabbage finely. Cut the skin of the tomato in several places and pour boiling water over it so that it can be removed easily. Cut the tomatoes into rings or slices or grate them on a coarse grater until puree; Try different versions and choose your favorite. Place a layer of cabbage on the bottom of the multicooker bowl. Then form minced meat balls with rice or boats like cutlets. Place tomatoes and fried onions and carrots on top. You can add salt. Repeat rows: cabbage, meatballs with rice, tomatoes and fry. When everything is in place, you need to fill the container with two or three glasses of water or broth. Close the multicooker, set the timer to simmer for 30-40 minutes. Serve with vegetables!
Photo: istockphoto.com
This meal is ideal for lunch as it maintains a balance in terms of KBJU (calories/protein/fat/carbohydrates). You are guaranteed satiety for three or four hours!
buckwheat soup
Ingredients:
chicken or beef – 300–400 g; buckwheat – 80 g; bell pepper – 2 pieces; potatoes – 3 pieces; onion – 2 pieces; carrots – 1 piece; ghee or coconut butter for frying – 20 g; water – 2 l.
Preparation:
Rinse the meat and place in a saucepan, cook over low heat. Bring to a boil, remove the foam, add a whole peeled onion and half a bell pepper to the broth, while the broth is cooking, peel the potatoes, onions and carrots, chop the potatoes, fry the onions and carrots. On average, the broth should cook for about an hour. When the broth is ready, the meat and vegetables must be removed. Chop the chicken into portions; the vegetables in the broth are no longer necessary. Add the potatoes, the fried meat in portions. Meat and buckwheat to the broth and cook until the potatoes and cereals are cooked. Serve with vegetables.
Photo: istockphoto.com
This soup is dietary. You can use chicken or beef broth as a base; try to prepare both options.
Also read:
What to cook for dinner? Step-by-step recipe for light pumpkin salad with orange sauce
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