6 proposals for a healthy and practical dinner

Baked omelette – Photo: Guia da Cozinha

Photo: Cooking Guide

The less caloric and more nutritious recipes are not just for those on a diet, but for everyone who wants to follow a good diet. By the way, he remembers: even if you don’t follow an adequate menu, there must be a balance between the foods consumed daily. Therefore, the Cooking Guide teaches you 6 options for a healthy and practical dinner. Above all, all the recipes, besides being easy, are very tasty. Watch!

6 proposals for a healthy and practical dinner

Baked Omelette With Zucchini

Baked omelette - Photo: Guia da Cozinha

Baked omelette – Photo: Guia da Cozinha

Photo: Cooking Guide

Time: 40 min

Performance: 5 servings

Difficulty: easy

ingrediants

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

Method of preparation

Heat the oil in a pan over medium heat and sauté the onion and courgettes 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 all ingredients are used up, finishing with the egg mixture. Bake in a preheated oven for 20 minutes or until they are golden brown.

Salmon with mini vegetables

Salmon with mini vegetables - Photo: Disclosure

Salmon with mini vegetables – Photo: Disclosure

Photo: Cooking Guide

ingrediants

  • 1 salmon fillet
  • 6 pieces of mini zucchini
  • 7 units of mini carrots
  • 5 pieces of mini radish
  • 1 drizzle 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 them into cold mineral water, blanch them, then drain. Put a pinch of salt on the skin of the fish. Now take a pan and leave it on high heat, until the surface is very hot. Place the salmon skin side down, grill it. 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 grill it on the other side. You can grill the sides of the fish too, if you like. Turn off the heat, take a small pan and brown the vegetables in a drizzle of olive oil and add a pinch of salt. Serve immediately with the hot salmon! Complete with the chervil leaves.

Whole grain noodle soup with meat and vegetables

Noodle Soup - Photo: Cooking Guide

Noodle Soup – Photo: Cooking Guide

Photo: Cooking Guide

Time: 1 hour

Performance: 10 servings

Difficulty: easy

ingrediants

  • 500 g of cooked ham, diced
  • Salt and black pepper to taste
  • 2 tablespoons of oil
  • 1 chopped onion
  • 2 crushed cloves of garlic
  • 2 tomatoes, chopped
  • 1 tablespoon of tomato paste
  • 2 liters of water
  • 1 diced carrot
  • 1 cup green beans (chopped)
  • 1 courgette, diced
  • 1 cup of wholemeal fusilli
  • Salt, pepper and chopped parsley
  • flush oil

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 has started. 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 macaroni. Cook until the macaroni soften. Season with salt, pepper and parsley, drizzle with olive oil and serve immediately.

Light crepioca with broccoli

Crepioca light - Photo: Guia da Cozinha

Crepioca light – Photo: Guia da Cozinha

Photo: Cooking Guide

Time: 30 minutes

Performance: 2 units

Difficulty: easy

ingrediants

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

Filling

  • 250 g of crumbled ricotta
  • 100 g 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 ingredients for the filling and set aside. In a bowl, beat the egg whites and yolks until fluffy. Add the tapioca, the green smell, the salt and mix. Pour half of the mixture into a non-stick pan, put on low heat and let it set. Invert and let it set on the other side. Spread half of the filling over the dough and fold it in half. Repeat the procedure to make another crepioca. Serve, as desired, with a salad.

tropical tabbouleh recipe

Tropical Tabbouleh - Photo: Guia da Cozinha

Tropical Tabbouleh – Photo: Guia da Cozinha

Photo: Cooking Guide

Time: 30min (+ 3h of soaking)

Performance: 6 servings

Difficulty: easy

ingrediants

  • 1 cup (tea) of wheat per kibbeh
  • 2 chopped seedless cherry tomatoes
  • 1 Japanese cucumber, chopped
  • 1 sleeve cut
  • 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

Put the wheat in a bowl, cover with warm water and leave to 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. To taste, garnish with mint leaves.

au gratin zucchini

Zucchini au gratin - Photo: Cooking guide

Zucchini au gratin – Photo: Cooking guide

Photo: Cooking Guide

Time: 30 minutes

Performance: 5 servings

Difficulty: easy

ingrediants

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

Method of preparation

Season the courgettes with salt and oregano. Heat a skillet over high heat with 4 tablespoons of oil and grill the courgette slices until golden brown on both sides. Remove and reserve. Heat the remaining oil in the same pan and fry the onions for 3 minutes. Add the courgettes and season with salt. For the assembly, in a greased medium refractory, make layers of courgettes with onion and cheese. Repeat the layers until all the ingredients are used up, finishing with the cheese. Bring to a high oven (200º C), preheated, for 10 minutes to fix. Remove from the oven and serve immediately.

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