4 light recipes to make in the oven

Find out how to prepare irresistible and practical options in minutes

Light dishes are a great option to enjoy a delicious meal without weighing your stomach down. Simple to make, they help digestion and nutrient supply, since they are usually prepared with vegetables, eggs and chicken, foods rich in vitamins and proteins essential for the body. And above all: they are also an alternative for those who do not have much experience in the kitchen. So, check out 4 easy and light recipes for a tasty diet!

Spinach Dumpling

ingredients

• 1 bunch of spinach washed and chopped
• 4 tbsp oatmeal
• 1 beaten egg
• 2 tablespoons of skimmed milk
• 1 peeled and chopped onion
• 2 cloves of garlic, peeled and minced
• Salt, olive oil, chopped chives and ground black pepper to taste
• olive oil for greasing

Method of preparation

In a frying pan, put the olive oil and heat over medium heat. Add the onion, the garlic cloves and brown. Add the spinach and sauté for 5 minutes. Turn off the heat, wait for it to cool down and add the egg, skimmed milk, oatmeal and mix until a homogeneous consistency is obtained. With the help of a spoon, take a little dough and give it the shape of a ball. Repeat the process with all the dough and place it in a greased pan. Place in a preheated oven at 200°C until golden brown. Serve immediately.

Sweet potato stuffed with chicken

ingredients

• 2 tablespoons of olive oil
• 1 peeled and chopped onion
• 3 cloves of garlic, peeled and minced
• 2 tomatoes
• 1 red bell pepper, deseeded and chopped
• 300g of chicken cooked and chopped
• 4 purple sweet potatoes
• Salt, sweet paprika, parsley and black pepper to taste

Method of preparation

Put the olive oil in a pan and heat over low heat. Add the cloves of garlic, the onion and brown. Add tomatoes, peppers and sauté until wilted. Add the chicken, salt, sweet paprika, parsley, black pepper and cook for 5 minutes. Reserve. Wash the sweet potato under running water and, with the help of a fork, make holes all over the peel. Wrap the potatoes in aluminum foil, place them on a baking sheet and put them in a preheated oven at 180°C until soft. Take them out of the oven, wait for them to cool down and make a cut in the center. Remove the pulp, stuff with the chicken and serve immediately.

Oven omelet

ingredients

• 5 eggs
• 1/2 red bell pepper, deseeded and chopped
• 1 cooked chayote, peeled and chopped
• 1/2 onion, peeled and chopped
• 1 tablespoon of oatmeal
• 4 cherry tomatoes cut into rings
• 1 cup of tea leaves spinach
• 1/2 cup skimmed milk tea
• Salt, olive oil, chopped parsley and ground black pepper to taste
• olive oil for greasing

Method of preparation

In a frying pan, put the olive oil and heat over medium heat. Add the onion and brown it. Add the chayote, bell pepper, spinach and cook until the spinach leaves are wilted. Turn off the heat and set aside. Place the eggs, milk and oatmeal in a bowl and beat with a fork. Season with salt, pepper and parsley. Add the vegetables to the eggs and mix well. Place the mixture on a greased baking tray, place the cherry tomatoes on it and cook in a preheated oven at 180°C for 35 minutes. Serve immediately.

Baked rice

ingredients

Rice

• 1 cup of brown rice
• 2 cloves of garlic, peeled and crushed
• 1 peeled and chopped onion
• Salt and oil to taste
• hot water for cooking

Filling

• 1 chicken breast
• 1/2 carrot, peeled, diced and cooked
• 1/2 chopped tomato
• 2 onions peeled and chopped
• 2 cloves of garlic, peeled and crushed
• 1 cup of green corn
• 1 cup of pea tea
• 4 tablespoons of tomato sauce
• Salt, olive oil and ground black pepper to taste
• water for cooking

Method of preparation

Rice

In a frying pan, put the olive oil and heat over medium heat. Add the onion, the garlic cloves and brown. Add the rice and stir until glossy. Season with salt and mix well. Cover with water, cover the pan and cook until dry. Turn off the heat and set aside.

Filling

Put the carrot, tomato, 1 onion in a pan and brown for 5 minutes. Add the tomato sauce and stir to incorporate with the other ingredients. Season with salt and pepper. Reserve. In another pan, put the olive oil and heat over medium heat. Add the rest of the onion, the garlic and saute. Place the chicken breast on top of the skillet and seal both sides. Cover with water and cook for 30 minutes. After that, turn off the heat, drain the water, wait for it to cool down and chop the chicken. Add corn and peas and mix well. Season with salt and pepper and set aside.

Assembly

In a roast make a layer of rice and cover with the chicken. Repeat the process until the entire roast is filled and finished with rice. Spread the sauce over the rice and take it to the preheated oven at medium temperature for 10 minutes. Serve immediately.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.