Look at how to prepare delicious and healthy dishes for every day
Football is a vital nutrient, indispensable for bone and dental health, as well as collaborating in the correct functioning of various body functions. Therefore, guaranteeing correct intake of this mineral can help prevent health problems such as osteoporosis. Incorporating foods rich in calcium in daily meals is a great way to take care of the body while enjoying delicious and nutritious dishes.
So see 5 recipes with ingredients rich in football for lunch!
Cremous sauce salmon with mushrooms and spinach
Ingredients
- 2 fillets of salmon
- 1/2 lemon juice
- 2 tablespoons of olive oil
- 1 tablespoon of butter
- 1/2 chopped onion
- 2 wedges of chopped garlic
- 1 cup of sliced ​​champignon mushrooms
- 2 cups of spinach leaves
- 200 ml of fresh sour cream
- Salt, grated walnut and ground black pepper to taste
Methods of preparation
In a container, seasonal salmon with salt, black pepper and lemon juice. Book for 10 minutes. In a non-stick pan, heat the olive oil over medium heat and select the fillets with the skin down for 3-4 minutes. Turn and select the other side for another 2 minutes. Remove from the pan and set aside.
In the same pan, melt the butter over medium heat and brown the onion until it is passionate. Add the garlic and mushrooms and cook until golden brown. Add the spinach and mix until you dry. Pour the cream, mix well and season with salt, black pepper and nutmeg. Cook until the sauce thickens lightly. Serve the salmon with the sauce.
Creamy cauliflower rice with chicken and cheese
Ingredients
- 1 cup of full rice
- 2 breasts and fatty chicken breasts
- 2 cups of flowers cauliflower
- 1/2 chopped onion
- 2 wedges of chopped garlic
- 1/2 cup of skim milk tea
- 2 tablespoons of ricotta cream
- 1/4 cup of cheese of grated mines
- Olive oil, salt, ground black pepper, chopped green smell and nutmeg nuts to taste
- Waterfall
Methods of preparation
In a pan, heat the olive oil over medium heat and brown a clove of garlic. Add the rice and brown until it is shiny. Season with salt and coverage with water – Two fingers above the rice. Cook until the water dries and the beans are soft. Reserve. In a pan, cover the cauliflower with water and cook over medium heat until soft, about 8-10 minutes. Drain and knead with a fork until it became a rustic puree. In a large pan, he warms a drizzle of olive oil over medium heat and brown the onion and the remaining garlic tooth until lightly golden.
Add the braised cauliflower puree, add the milk and ricotta cream. Season with salt, black pepper and nutmeg. Mix until it forms a thick cream. Mix the grated chicken and the rice already cooked in the cream, mixing well to incorporate all the ingredients. Add the grated minas cheese and mix until it has melted and give even more creaminess. Serve at the warm top and green smell.
Ricotta lasagna with courgettes and cheese
Ingredients
- 500 g of lasagna paste
- 2 zuchinis thin cut
- 800 g of fresh crushed ricotta
- 3 cups of tomato sauce
- 1 chopped garlic tooth
- Olive oil, salt, ground black pepper and nutmeg nuts to taste
- Basil leaves to decorate
Methods of preparation
Heat the olive oil in a pan over low heat and brown the garlic until golden brown. Add the slices of courgettes, season with salt and black pepper and brown quickly until lightly soft. Reserve. In a bowl, mix the ricotta with a little salt, black pepper and nutmeg. Add a drizzle of olive oil to give creaminess.
In a refractory, it spreads a little tomato sauce on the bottom. Put a layer of lasagna dough. Add a layer of ricotta mixture and some slices of courgettes. Cover with more tomato sauce. Repeat the layers until the end of the ingredients, ending with the sauce.
Cover with an aluminum sheet and bake in a preheated oven at 180 ° C for about 25 minutes. Remove the aluminum paper and gratify for another 10 minutes. Remove from the oven, leave to rest for 5 minutes and decorate with fresh basil leaves. Serve later.
Spaghetti with sardines and broccoli
Ingredients
- 250 g of spaghetti
- 150 g of sardine Pimpo and shredded
- 1 cup of florete broccoli
- 1/2 sliced ​​onion on thin stripes
- 2 tablespoons of black grapes
- 2 tablespoons of pine nuts
- 2 tablespoons of extra virgin olive oil
- 1 chopped garlic tooth
- Rooms and black pepper ground to taste
- Cooking water
Methods of preparation
Fill a pan with water and bring over medium heat to boil. Add a spoonful of salt and cook the spaghetti up to al dente. Book a cup of tea from cooking and draining water. Fill another pan with water and bring over medium heat to boil. Add the broccoli and cook for 3 minutes. Drain and set aside. In a large pan, heat the olive oil over medium heat and brown the onion and garlic until lightly golden.
Add sardines, raisins and pine nuts. Go up for 2-3 minutes. Add the broccoli, mix well and season with salt and black pepper. Add the spaghetti cooked to the pan. Mix well, adding part of the reserved cooking water to give creaminess. Serve later.
Lentils with tofu, spinach and white rice
Ingredients
- 1 cup of white rice tea
- 1 cup of tea lentil cooked and dragged
- 1 cup of fresh spinach tea
- 200 g of still cut into cubes
- 2 wedges of chopped garlic
- 1 tablespoon of soy sauce
- 1 teaspoon of olive oil
- Rooms and black pepper ground to taste
- Cooking water
Methods of preparation
In a pan, heat the olive oil over medium heat and brown a clove of garlic. Add the rice and brown until it is shiny. Season with salt and coverage with water – Two fingers above the rice. Cook until the water dries and the beans are soft. Reserve.
Heat the olive oil in a pan over medium heat. Add the cubes of tofu and brown all sides. Sprinkle with soy sauce in the last few minutes to give more flavor. In the same pan, quickly add the remaining garlic and brown. Add the spinach and brown for about 2 minutes until it is passionate. In a large bowl, place a white rice base, cover with lentils, grilled tofu and braised spinach. It ends with a drizzle of olive oil and season the salt and black pepper. Serve later.
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.
