Learn to prepare healthy, practical and protein dishes
A balanced diet is essential for those looking for health and well -being. When it comes to choosing what to put on the plate, skinny proteins are essential. They offer all the benefits necessary for a healthy body without excess of unwanted fats. So take a look at 7 lean -rich recipes for dinner and make your menu more nutritious and tasty.
Grilled tofu with garlic and Korean sauce
Ingredients
Tofu
- 400 g of tofu sliced
- 2 tablespoons of vegetable oil
- 1 sliced onion
- 4 peeled cloves of garlic
- 4 chives cut into pieces of 3 cm
- 2 tablespoons of toasted sesame seeds
Sauce
- 2 tablespoons of Korean pepper paste
- 1 tablespoon of soy sauce
- 1 tablespoon of honey
- 1 tablespoon of rice vinegar
- 1 teaspoon of sesame oil
- 1 teaspoon of sugar
- 1 teaspoon of fresh grated ginger
Methods of preparation
Sauce
In a bowl, mix the Korean pepper paste, the soy sauce, the honey, the rice vinegar, the sesame oil, the sugar and the grated ginger. Mix up to a homogeneous sauce. Reserve.
Tofu
Heat a large pan over medium heat. Add the vegetable oil and then the tofu. Grill for about 4 minutes on each side. Remove from the pan and set aside. In the same pan, add the sliced onion and the cloves of garlic and brown for 5 minutes. He reports the grilled tofu on the pan and pour the Korean spicy sauce on the tofu and vegetables. Mix gently so that the sauce covers all the ingredients well. Cook for another 3 minutes, until the tofu is well heated and absorbs the flavors of the sauce.
Add the chives to the pan and mix slightly. Remove from the heat and transfer the tofu and vegetables to a serving plate. Sprinkle the sesame seeds toasted on the grilled tofu with Korean spicy sauce and serve immediately.
Curry chickpea meatballs
Ingredients
- 2 cups of tea chickpeas cooked and drained
- 1/4 cup of chickpeas
- 1/2 chopped onion
- 2 wedges of chopped garlic
- 1 tablespoon of curry powder
- 1 teaspoon of cumin powder
- 1/4 cup of tea with chopped coriander
- 2 tablespoons of olive oil
- 1 cup of coconut milk tea
- 1/2 cup of tea for vegetable broth
- Rooms and black pepper ground to taste
- Olive oil
Methods of preparation
In a food processor, pulsates the chickpeas, chickpeas, onion, garlic, curry powder, cumin and coriander to a pasta. Season with salt and black pepper. Model the mixture in small meatballs and place them in a pan with olive oil. Bake in a preheated oven at 180 ° C for 20 minutes, transforming half of the time until the meatballs are golden and firm.
While the meatballs cook, heat the olive oil in a pan over medium heat. Add the coconut milk and the vegetable broth, mixing well. Cook for 5 minutes or until the sauce thickens. Add the baked meatballs to the coconut sauce and cook for another 5 minutes. Serve later.
Quinoa risotto with prawns and vegetables
Ingredients
- 1 cup of quinoa tea
- 200 g of average clean prawns
- 1 chopped carrot
- 1 zuchinis bite
- 1/2 cup of fresh pea tea
- 1 chopped onion
- 2 wedges of chopped garlic
- 1/2 cup of dry white wine
- 2 cups of vegetable broth tea
- 2 tablespoons of olive oil
- 1 tablespoon of butter
- 1/4 cup of grated Parmesan
- Rooms and black pepper ground to taste
Methods of preparation
In a pan over medium heat, heat 1 tablespoon of olive oil and brown the onion and garlic up to removals. Add quinoa and mix well. Pour the white wine and cook until it evaporates. Gradually add the vegetable broth, stirring constantly until the quinoa is cooked.
While the quinoa cooks, heat the remaining olive oil in a pan over medium heat and brown the prawns to the rose. Remove and set aside. In the same pan, add the carrot, courgettes and pea and cook until it is soft. Mix prawns and vegetables in the cooked quinoa. Then add the butter and Parmesan, mixing until everything is well incorporated. Row salt and black pepper and serve hot.
Salmon with teriyaki sauce and asparagus
Ingredients
Salmon
- 2 fillets of salmon
- Rooms and black pepper ground to taste
- 1 tablespoon of olive oil
Teriyaki sauce
- 1/4 cup of soy sauce
- 2 tablespoons of brown sugar
- 1 tablespoon of honey
- 1 tablespoon of rice vinegar
- 1 chopped garlic tooth
- 1 teaspoon of grated ginger
- 1 teaspoon of sesame oil
- 1 teaspoon of corn starch dissolved in 2 tablespoons of water
Asparagus
- 250 g of fresh asparagus
- 1 tablespoon of olive oil
- Rooms and black pepper ground to taste
Assembly
- Toasted sesame seeds to taste
Methods of preparation
Sauce
In a pan, mix soy sauce, brown sugar, honey, rice vinegar, chopped garlic, grated ginger and sesame oil. Bring over medium heat and boil for about 3 minutes. Add the corn starch dissolved in the water in the pan and mix until the sauce thickens slightly. Remove from the heat and set aside.
Salmon
Season the salmon fillets with salt and black pepper. Heat a non -sparkling pan over medium heat and add olive oil. When the olive oil is hot, put down the salmon fillets with the skin. Grill for 5 minutes on each side or until the salmon is cooked at the desired point and has a golden crust. Remove the salmon from the pan and set aside.
Asparagus
Remove the lower fibrous part of the asparagus and season with olive oil, salt and black pepper. In the same pan used for salmon, add asparagus and grid over medium heat 4 minutes or until it is soft but still crunchy.
Assembly
On a plate, place a grilled salmon fillet and add the teriyaki sauce above. Arrange the asparagus next to the salmon. Sprinkle toast sesame seeds and serve immediately.
Chicken breast stuffed with spinach and ricotta
Ingredients
- 4 breast fillets chicken
- 1 cup of spinach tea
- 1/2 cup of fresh ricotta tea
- 1 chopped garlic tooth
- 2 tablespoons of olive oil
- 1/4 of Digio mustard tea
- 2 tablespoons of honey
- 1/2 cup of chicken broth tea
- Rooms and black pepper ground to taste
Methods of preparation
Season the chicken fillets with salt and black pepper in a container and, with a sharp knife, cut the side of each to create a pocket. In a pan, heat 1 tablespoon of olive oil over medium heat. Fry the garlic until golden brown, then add the spinach and cook until it is passionate. Mix the ricotta and season with salt and black pepper. Fill the chicken fillets with the mixture of spinach and ricotta and fix the ends with teeth sticks.
In a large pan, heat the remaining olive oil over medium heat and select the chicken fillets for 4 minutes on each side or until golden brown. Transfer the fillets to a pan and bake in a preheated oven at 180 ° C for 25 minutes. In the same pan, put the chicken broth, mustard and honey. Cook over medium heat, stirring constantly, until the sauce thickens. Serve the stuffed chicken fillets covered with mustard and honey sauce.
Egg tuna salad
Ingredients
- 170 g of tuna in pieces, solid in oil and drained
- 2 hard -boiled eggs cut into slices
- 1 cup of rocket leaves
- 1/2 cup of cherry tomato tea half cut
- 1 teaspoon of mustard seeds
- Rooms and black pepper ground to taste
- 1 tablespoon of olive oil
- 1 teaspoon of lemon juice
- 1 pinch of salt
- 1 pinch of ground black pepper
Methods of preparation
In a bowl, prepare the rocket as a base. Distribute the tuna, followed by cherry tomatoes and slices of eggs. Sprinkle with mustard seeds. In a container, mix the olive oil, lemon juice, salt and black pepper. Sprinkle the salad with the sauce and then serve.
Omelette with spinach and ricotta
Ingredients
- 4 egg whites
- 1/2 cup of tea spinach chopped
- 2 tablespoons of crumpled ricotta
- 1 teaspoon of olive oil
- Salt, nutmeg and ground black pepper to taste
Methods of preparation
Heat a non -stick pan with olive oil over medium heat. Quickly climb the spinach until they are passionate. In a bowl, beat the egg whites with a fork up to a slightly foam. Season with salt, black pepper and nutmeg. Pour the egg whites to the pan and cook for 1-2 minutes with the lid until you start relying. Distribute the ricotta over the omelette and leave 1-2 minutes on fire until completely cooked. Fold in half and serve then.
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.
