Find out how to prepare delicious and nutritious recipes to eat in the heat
On hot days we often look for light, refreshing and at the same time nutritious meals. A perfect option to meet these needs is to opt for protein-rich dishes. In addition to satisfying hunger, they play a vital role in maintaining health and muscle recovery.
Next, see 7 light, protein-rich dishes for hot days!
Grilled chicken salad with avocado
Ingredients
- 2 chicken breasts
- Pulp of 2 ripe avocados, cut into slices
- 4 cups arugula
- 1 cup cherry tomatoes cut in half
- Juice of 2 lemons
- 2 tablespoons of olive oil
- Salt and ground black pepper to taste
Preparation method
In a container, season the chicken breasts with salt, black pepper and the juice of 1 lemon. Next, heat a pan over medium heat and grill the chicken breasts until golden brown. Then cut into slices. In a large bowl, combine the grilled chicken, avocadorocket and cherry tomatoes. In a small bowl, mix the remaining lemon juice with the olive oil, then drizzle over the salad. Season with salt and black pepper. Serve then.
Fish ceviche
Ingredients
- 500 g white fish fillet, cut into cubes
- Juice of 4 lemons
- 1 red onion finely chopped
- 1 red pepper cut into slices
- 1/2 cup fresh cilantro
- Salt and ground black pepper to taste
Preparation method
Place the cubes in a container fish and cover with lemon juice. Make sure the fish is completely submerged. Leave to marinate in the fridge for about 30 minutes until the fish is opaque. Then add the red onion, chilli and coriander. Mix everything gently and season with salt and black pepper. Serve immediately.
Quinoa salad with vegetables
Ingredients
- 1 cup cooked quinoa
- 1 cucumber chopped
- 1 chopped tomato
- 1 chopped pepper
- 1 cup arugula leaves
- 1/2 cup shredded feta cheese
- 2 tablespoons of olive oil
- Juice of 1 lemon
- Salt and ground black pepper to taste
Preparation method
In a large bowl, combine the cooked quinoa, cucumber, tomato, bell pepper and arugula leaves. Add the feta. In a small container, mix the olive oil and lemon juice. Season the salad with the dressing. Season with salt and black pepper. Serve immediately.
Tomato stuffed with chicken
Ingredients
- 3 tomatoes
- 500 g of breast cooked chicken and shredded
- 1 onion chopped
- 2 crushed garlic cloves
- 1/2 carrot cut into cubes
- Olive oil, salt and ground black pepper to taste
Preparation method
Cut off the tops of the tomatoes and remove the seeds. In a pan, heat the olive oil over medium heat and sauté the garlic and onion. Then add the chicken and brown until golden brown. Add the carrot and season with salt and black pepper. Brown for another 2 minutes and turn off the heat. Fill the tomatoes with the mixture and place them on a baking tray lined with baking paper. Drizzle the cherry tomatoes with a drizzle of oil and place them in a preheated oven at 200°C for 10 minutes. Serve then.
Grilled salmon with asparagus
Ingredients
- 2 salmon fillets
- 1 bunch of asparagus
- 1 cup cherry tomatoes cut in half
- Salt, fresh herbs, olive oil and ground black pepper to taste
Preparation method
In a container, season the salmon fillets with salt, fresh aromatic herbs, black pepper and a drizzle of olive oil. Next, heat a skillet over medium heat and grill the salmon until cooked through in the center, about 3 to 4 minutes per side. While the salmon grill, in another pan over medium heat, heat a drizzle of olive oil and grill the asparagus until lightly browned and soft. Serve the grilled salmon over grilled asparagus and cherry tomatoes. Enjoy!
Tofu with grilled vegetables
Ingredients
- 350 g of firm tofu
- 1 chopped courgette
- 1 chopped aubergine
- 1 red chilli chopped
- 1 cup broccoli florets
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 2 tablespoons of olive oil
- Salt and ground black pepper to taste
Preparation method
In a bowl, mix the tofu with the minced garlic and grated ginger. I let it rest for 10 minutes. Next, heat a pan over medium heat and grill the tofu until golden and firm. In another pan, heat the oil and grill everything vegetables until they are lightly caramelized and soft. Mix the tofu with the vegetables in a bowl. Season with salt and black pepper. Serve hot.
Salad with salmon
Ingredients
- 2 salmon fillets cut into cubes
- 1/2 bunch of lettuce
- 1 cup arugula leaves
- 1/2 cup watercress leaves
- 1 tomato
- 1 tablespoon of flax seeds
- 2 crushed garlic cloves
- Juice of 1/2 lemon
- Olive oil, salt, ground black pepper and oregano to taste
Preparation method
In a container, season the salmon with garlic, salt and black pepper. In a pan, heat the olive oil over medium heat and grill the salmon until golden brown. Book. Coarsely tear the leaves of lettuce, rocket and watercress. Cut the tomato into a crescent shape. Place the lettuce, rocket, watercress and tomato in a salad bowl. Mix gently and season with lemon juice, olive oil, salt, black pepper and oregano. Add the salmon to the salad, sprinkle with flax seeds and serve immediately.
Source: Terra
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.
