Find out how to prepare tasty and nutritious options to keep your diet on track
Nothing better than starting the week with a healthy, balanced, tasty and practical diet. In addition to helping to keep the diet up to date, good eating habits also contribute to the quality of life. With that in mind, we have selected 4 light and delicious recipes to include in your diet. Watch!
broccoli omelette
ingredients
- 3 eggs
- 2 cups of tea florets of broccoli
- 1 tablespoon of olive oil
- Salt and ground pepper to taste
- water for cooking
Method of preparation
Steam the broccoli florets until tender, season with salt and set aside. In a bowl put the eggs, salt and pepper and beat well. In a pan, add the oil and heat over medium heat. Then add the beaten egg and broccoli, cover the pan and let the omelette cook for 10 minutes over low heat. Serve immediately.
Chicken fillet in a chia and chestnut crust
ingredients
- 2 chicken breasts cut into fillets
- 3 tablespoons of chia
- 2 tablespoons of Brazilian walnut sting
- 1 tablespoon of chopped thyme
- 1 tablespoon of olive oil
- 1 lemon juice
- 2 crushed cloves of garlic
- Salt and ground pepper to taste
Method of preparation
Put the fillets in a bowl and season with lemon juice, garlic, salt and pepper. Reserve. In another container put the chia, Brazil nuts and thyme. Mix well and set aside. Cover the chicken fillets in the crust and set aside. In a pan, add the oil and heat over medium heat. Then, arrange the chicken fillets and grill evenly on both sides. Remove the fillets from the heat and serve immediately.
bean burger
ingredients
- 2 cups of red beans
- 1/2 chopped onion
- 2 minced garlic cloves
- 1 cup of flour chickpeas
- Salt, ground pepper and oregano to taste
- water to soak
Method of preparation
Put the beans in a container, cover with water and leave to soak for 12 hours. Next, drain the water and wash the beans under running water. Put the beans in a pressure cooker, cover with water, cover the pot and put over medium heat. Once the pressure cooker is under pressure, cook the beans for another 15 minutes. Turn off the heat, wait for the pressure from the pan to release, remove the lid, drain the water and let the beans cool. Transfer the beans to a food processor, add the onion and garlic and whisk until smooth.
Put the beaten beans in a bowl and mix them with the chickpea flour. Add salt, pepper and oregano. Mix well and put the dough in the fridge for 30 minutes. Remove from the fridge e shape the dough in the shape of a hamburger. In a baking tray lined with parchment paper, arrange the burgers and bake them in a preheated oven at medium temperature for 20 minutes, turning them halfway through cooking. Then, remove from the oven and serve immediately.
Spaghetti carrots and zucchini
ingredients
- 2 courgettes
- 2 carrots
- 2 cups of tomato sauce
- 5 cherry tomatoes, halved
- 1 tablespoon of olive oil
- 2 crushed cloves of garlic
- 1 chopped onion
- Salt, ground pepper and oregano to taste
- water for cooking
Method of preparation
Using a spiral vegetable cutter, slice the zucchini and carrots in the shape of spaghetti. In a pan, add enough water to cover the zucchini and carrots and put on medium heat. When it starts to boil, add the zucchini, carrots and salt. Cook for 2 minutes, turn off the heat, drain the water completely and set the zucchini and carrots aside.
In a pan add the oil and heat over medium heat. Then add the garlic and onion and let them brown. Then add the cherry tomatoes and sauté them for 2 minutes. Add the tomato sauce, salt, pepper and oregano and mix well. Cook for 3 minutes and turn off the heat. In a bowl, arrange the carrot and zucchini spaghetti, cover with the tomato sauce and serve immediately.
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
