6 options for a healthy and practical dinner

Baked omelette – Photo: Guia da Cozinha

Photo: Kitchen guide

Less calorie and more nutritious recipes are not only for those who are on a diet, but for everyone who wants to eat well. By the way, remember: even if you do not adhere to a dietary menu, a balance between the products consumed daily must exist. Thus, the Kitchen Guide will teach you 6 options for a healthy and practical dinner. And the best part is that all the recipes, besides being easy, are also very tasty. Check!

6 options for a healthy and practical dinner

Baked omelet with zucchini

Baked omelette – Photo: Guia da Cozinha

Baked omelette – Photo: Guia da Cozinha

Photo: Kitchen guide

Pace: 40min

Spectacle: 5 servings

Complexity: easily

Ingredients

  • 4 tablespoons olive oil
  • 2 chopped onions
  • 2 zucchini, thinly sliced
  • Salt and black pepper to taste
  • 6 eggs
  • 1 teaspoon (coffee) baking powder
  • 1 cup grated Emmental cheese
  • 4 tablespoons wheat flour
  • 1 cup Brazil nuts (chopped)
  • 1/2 cup chopped basil
  • oil for lubrication

Preparation Mode

Heat the oil in a skillet over medium heat and sauté the onion and zucchini seasoned with salt and pepper until soft. Switch off and let cool. Whisk the eggs in a bowl until they double in volume. Add flour, baking powder, cheese, chestnuts and basil, salt and stir. In a greased ovenproof dish, layer the sautéed zucchini and egg mixture until the ingredients are used up, finishing with the egg mixture. Bake in preheated oven for 20 minutes or until set and golden.

Salmon with mini vegetables

Salmon with Mini Vegetables - Photo: Disclosure

Salmon with Mini Vegetables – Photo: Disclosure

Photo: Kitchen guide

Ingredients

  • 1 salmon fillet
  • 6 mini zucchini
  • 7 mini carrots
  • 5 mini radishes
  • 1 strip of olive oil
  • 2 pinches Himalayan salt
  • 2 sprigs of chervil or parsley
  • 1 pinch black pepper

Preparation mode

Peel the mini vegetables and remove a thin layer from the ends, then steam them. Remove mini vegetables from steam and cover with cold mineral water to blanch, then drain. Sprinkle a pinch of salt on the fish skin. Now take a frying pan and leave it on high heat until the surface is very hot. Lay the salmon skin side down and let it sear. When the fish is almost half cooked, add another pinch of salt and a pinch of black pepper, carefully flip the salmon over with two heat-resistant silicone spatulas and let it cook on the other side. The sides of the fish can also be fried if you like. Turn off the heat, take a small frying pan and fry the vegetables in olive oil, adding a pinch of salt. Serve immediately with hot salmon! Finish with chervil leaves.

Whole grain soup with meat and vegetables

Noodle Soup – Photo: Kitchen Guide

Noodle Soup – Photo: Kitchen Guide

Photo: Kitchen guide

Pace: 1h

Spectacle: 10 servings

Complexity: easily

Ingredients

  • 500 g ham, cut into small cubes
  • Salt and black pepper to taste
  • 2 tablespoons oil
  • 1 chopped onion
  • 2 minced garlic cloves
  • 2 tomatoes, chopped
  • 1 tablespoon tomato paste
  • 2 liters of water
  • 1 diced carrot
  • 1 cup green beans (chopped)
  • 1 zucchini, diced
  • 1 cup whole grain fusilli pasta
  • Salt, pepper and chopped parsley
  • sprinkle oil

Preparation Mode

Season the meat with salt and pepper. Heat the oil in a pressure cooker over high heat and fry the meat. Add onion, garlic, tomatoes and extract and sauté for 3 minutes. Add water, cover the pot with a lid and simmer for 20 minutes after the pressure starts. Let the pressure come out naturally and open the pot. Return skillet to heat and add carrots and green beans. Cook for 2 minutes. Add zucchini and pasta. Cook until pasta is soft. Season with salt, pepper and parsley, drizzle with olive oil and serve immediately.

Crepioca light with broccoli

Crepioca light – Photo: Guia da Cozinha

Crepioca light – Photo: Guia da Cozinha

Photo: Kitchen guide

Pace: 30 minutes

Spectacle: 2 pieces

Complexity: easily

Ingredients

  • 4 clear
  • 2 excited
  • 6 tablespoons tapioca starch
  • 1/2 cup chopped parsley (green)
  • 1 pinch of salt

filling

  • 250 g crumbled cottage cheese
  • 100 g chopped cherry tomatoes
  • 2 cups broccoli (cooked and chopped)
  • 1 teaspoon roasted dehydrated garlic
  • 2 tablespoons oil

Preparation mode

In a bowl, mix all the ingredients for the filling and set aside. In a bowl, beat egg whites and yolks until fluffy. Add tapioca, green scent, salt and stir. Pour half of the mixture into a non-stick skillet, place over low heat and let set. Turn over and let harden on the other side. Spread half of the filling over the dough and fold in half. Repeat the process to make 1 more krepioca. Serve with salad, if desired.

tropical tabbouleh recipe

Tropical Tabouleh – Photo: Guia da Cozinha

Tropical Tabouleh – Photo: Guia da Cozinha

Photo: Kitchen guide

Pace: 30 minutes (+3 hours soaking)

Spectacle: 6 servings

Complexity: easily

Ingredients

  • 1 cup (tea) wheat for kibbe
  • 2 pitted chopped tomatoes
  • 1 Japanese cucumber, chopped
  • 1 cut sleeve
  • 1 lemon juice
  • 1/2 cup mint (chopped)
  • 1/2 cup chopped parsley (green)
  • 2 cups lettuce (chopped)
  • Salt and oil to taste

Preparation Mode

Place the wheat in a bowl, cover with warm water and leave for 3 hours. Drain and squeeze to release liquid. Place in a bowl, add tomatoes, cucumbers, mango, lemon juice, mint, parsley, lettuce, salt and olive oil and stir to combine. Transfer to a salad bowl and serve. Garnish with mint leaves if desired.

zucchini gratin

Zucchini gratin – Photo: Kitchen Guide

Zucchini gratin – Photo: Kitchen Guide

Photo: Kitchen guide

Pace: 30 minutes

Spectacle: 5 servings

Complexity: easily

Ingredients

  • 3 zucchini, chopped
  • Salt and oregano to taste
  • 6 tablespoons olive oil
  • 2 chopped onions
  • Olive oil for brushing
  • 300 g chopped mozzarella cheese

Preparation mode

Season the zucchini with salt and oregano. Heat a skillet over high heat with 4 tablespoons of oil and fry the zucchini slices on both sides until golden brown. Remove and reserve. Heat the remaining oil in the same pan and sauté the onion for 3 minutes. Add zucchini and adjust salt. To assemble in a greased refractory medium, layer the courgettes with the onion and cheese. Repeat layers until you run out of ingredients, ending with cheese. We send it to a preheated oven (200ºС) for 10 minutes until fixing. Take out and serve immediately.

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