4 easy and healthy recipes for lunch

4 easy and healthy recipes for lunch


Learn to prepare delicious and nutritious versions of this dish loved by the Brazilians

Few dishes bring more versatility of bread. The simple mass base can receive various fillings and obtain versions that adapt to different food styles. It is possible to prepare from combinations of light vegetables to multiple protein options, always maintaining the balance between practicality and nutrition. If the idea is to combine taste and health, it is worth discovering these 4 easy and healthy recipes for lunch. Take a look below!




Chicken cake with vegetables

Ingredients

Mass

  • 2 cups of full flour tea
  • 4 tablespoons of extra virgin olive oil
  • 1 egg
  • 4 tablespoons of cold water
  • 1 pinch of salt
  • 1 beaten egg to brush

Filling

  • 400 g of boiled and grated chicken breast
  • 1 chopped onion
  • 2 Accardati garlic cloves
  • 2 carrots cut into small cubes
  • 1 cup of fresh pea tea
  • 2 tablespoons of oatmeal flour
  • 2 cups of skimmed milk tea
  • 1 tablespoon of extra virgin olive oil
  • Chopped parsley, salt and ground black pepper to taste

Methods of preparation

Mass

In a bowl, mix the flour with the salt. Add the egg and olive oil, mix with your hands and add water until smooth. Plastic plastic package and refrigerate for 20 minutes.

Filling

In a pan, heat the olive oil over medium heat and brown the onion and garlic. Add the carrot and cook for a few minutes. Add the chicken and pea. Sprinkle the oat flour, mix and put the milk on a thick cream. Season with salt, black pepper and finish with parsley. Reserve.

Assembly

Spread the dough with a roll and use half to align a round pan. Distribute the creamy filling of chicken and vegetables. Cover with the other half of the dough, brush with beaten egg and cook preheated to 180 ° C for about 35 minutes until golden brown. Serve later.

Sardine

Ingredients

Mass

  • 2 cups of oat flour tea
  • 1 cup of rice flour
  • 4 tablespoons of extra virgin olive oil
  • 1 egg
  • 1 teaspoon of salt
  • 1/2 cup of ice water
  • Olive oil to gain weight and brush

Filling

  • 150 g of grated sardine
  • 2 chopped ripe tomatoes
  • 1 chopped onion
  • 1 pepper Diced red
  • 2 wedges of chopped garlic
  • 2 tablespoons of extra virgin olive oil
  • 2 boiled and chopped eggs
  • 1 grated carrot
  • Macinate black pepper and chopped green smell to taste

Methods of preparation

Mass

In a large bowl, mix the flour and salt. Open a hole in the center, add the egg and olive oil, mixing up to a wet crumb. Gradually add the water until it forms a firm mass. Cover with a clean cloth and leave to rest for 20 minutes.

Filling

Heat the olive oil in a pan over medium heat and brown the onion, garlic, peppers and carrots until they are soft. Add the tomatoes and cook until it forms a full sauce. Add the sardines, hard -boiled eggs and green smell, mixing well. Season with black pepper. Reserve.

Assembly

Effects the dough and use half to cover the bottom and sides of an average baking tray with olive oil. Put the filling, spreading well. Cover with the rest of the dough and close the edges. Brush the surface with olive oil and cook preheated to 200 ° C for 35-40 minutes until golden brown. Remove, leave to cool slightly and serve.



Chickpea cake, spinach and lentils

Chickpea cake, spinach and lentils

Ingredients

Mass

  • 2 cups of full flour tea
  • 3 tablespoons of extra virgin olive oil
  • 1 egg
  • 4 tablespoons of cold water
  • 1 pinch of salt

Filling

  • 2 cups of tea spinach chopped
  • 1 cup of cooked and drained lentils
  • 1 chopped onion
  • 1 cup of boiled and drained chickpeas
  • 2 Accardati garlic cloves
  • 1 tablespoon of extra virgin olive oil
  • 3 eggs
  • 1 cup of skim milk tea
  • 2 tablespoons of oatmeal flour
  • Salt, grated walnut and ground black pepper to taste

Methods of preparation

Mass

In a container, mix the flour with the salt, add the egg and olive oil and gradually incorporate the water until it forms a homogeneous mass. Wrap in cinematographic plastic and leave to rest for 20 minutes in the refrigerator.

Filling

In a pan, heat the olive oil over medium heat and brown the onion and garlic until golden brown. Add the spinach and cook for 2 minutes until it is passionate. Add the lentil and chickpeas and mix well. Reserve. In another bowl, beat the eggs with milk and oatmeal, seasoning with salt, black pepper and nutmeg. Combine everything to the braised. Reserve.

Assembly

Spread the dough and use half to cover the bottom and sides of a pan. Distribute the filling and cover the rest of the dough. Bake in a preheated oven at 180 ° C for 35-40 minutes until the surface is golden. Serve later.

minced beef

Ingredients

Mass

  • 2 cups of oat flour tea
  • 1 cup of full flour tea
  • 4 tablespoons of extra virgin olive oil
  • 1 egg
  • 1 teaspoon of salt
  • 1/2 cup of ice water
  • Olive oil

Filling

  • 500 g of ground beef soil
  • 1 chopped onion
  • 2 chopped ripe tomatoes
  • 1 grated carrot
  • 1 zuchinis grated
  • 2 Accardati garlic cloves
  • 2 tablespoons of extra virgin olive oil
  • 1 teaspoon of sweet paprika
  • 1 teaspoon of dry oregano
  • Macinated black pepper, chopped green smell and salt to taste

Methods of preparation

Mass

In a large bowl, mix the flour and salt. Then add the egg and olive oil, mixing until it forms a crumb. Gradually put the cold water until you get a firm mass. Cover and leave to rest for 20 minutes.

Filling

Heat the olive oil in a pan over medium heat and brown the onion and garlic until golden brown. Add minced meat and cook until the reddish color lose. Then add the tomatoes, carrots and courgettes, mixing up to a liquid and forms a humid filling. Connect with paprika, oregano, black pepper and salt. Finish with the green smell and set aside to cool.

Assembly

Spread the dough with a roll and use half to cover the bottom and sides of an average pan. Spread the filling of meat and cover with the other half of the open dough, closing the edges well. Then wash the surface with olive oil. Bake in a preheated oven at 200 ° C for 35-40 minutes until golden brown. Remove, let heating and serve in slices.

Source: Terra

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