20 No-Brainer Easy Healthy 30 Minute Meals To Cook when Very Tired

Easy Healthy 30 Minute Meals  To Cook, when Tired – After a long day probably the last thing you want to do, is cook but before you buy take-out or eat the leftovers in the refrigerator, consider these recipes that  are prepared in 30 minutes or less and are also:Really Easy Healthy 30 Minute Meals

  • Healthy
  • Easy
  • Various
  • Satiating
  • Low calories

Do not complicate your life thinking about what to eat, better choose some of the ideas that we present below.

12 Easy Dinner Recipes – Dinner Recipes For Family

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Healthy Dinners with Meat to Prepare in 30 Minutes

1. Miso Glazed Salmon and Peas

  • Servings : 4
  • Pre-preparation time: 3 minutes
  • Cooking time: 8 minutes

Ingredients

  • Skinless salmon fillets (each 6 ounces or 170 grams): 4 pieces
  • White miso: ¼ cup
  • Maple syrup: ¼ cup
  • Mirin: ¼ cup
  • Ginger : 1 tablespoon
  • Sesame oil: 1 tablespoon
  • Pea pods: 1 cup

Preparation

  1. Mix the miso, maple syrup, mirin, ginger and sesame oil in a large bowl.
  2. Place the mixture on the salmon as a layer.
  3. Pre-heat the oven. Put the waxed paper on the baking sheet and then place the salmon.
  4. Grill until the glaze has a bright brown color and the salmon has a firm consistency (about 5 to 8 minutes).
  5. Meanwhile, steam the pea pods until they have a smooth but crispy consistency (approximately 5 minutes).
  6. Serve each steak accompanied with a little pea.

Nutritional Information by Serving

  • Calories : 452
  • Total fat: 22.6 g; S Aturada: 4.5 g; T rans: 0 g
  • Cholesterol: 97 mg
  • Sodium: 871 mg
  • Potassium: 126 mg
  • Total carbohydrates: 26.9 g
  • Dietary fiber: 1.5 g
  • Sugars: 17.5 g
  • Proteins: 35.6 g

2. Lettuce Rolls with Pork

  • Servings: 4
  • Pre-preparation time: 15 minutes
  • Cooking time: 10 minutes

Ingredients

  • Vegetable oil: 2 teaspoons
  • Lean ground beef: 500 g
  • Sliced red onion: 4
  • Pepper powder: 1 teaspoon
  • Ginger powder: ½ teaspoon
  • Chopped garlic: 2 cloves
  • Low sodium soy sauce: 2 tablespoons
  • Romaine lettuce or orejona: 16 leaves
  • Plum sauce: 8 teaspoons
  • Chopped cilantro: 2 tablespoons
  • Lemon : 1 piece cut in 4

Preparation

  1. Pour the oil in a large skillet and heat, then add the meat and cook on both sides to get a brown color. Drains excess fat.
  2. Sauté the following ingredients for about 2 minutes: onion , pepper, ginger and soy sauce.
  3. Place 4 sheets of lettuce on each plate and fill with the pork with the other ingredients. Add the plum sauce, cilantro and lemon juice at the end.

Nutritional Information by Serving

  • Calories: 360
  • Total fat: 22.1 g; Saturated: 7.3 g; Trans: 0.1 g
  • Cholesterol: 79 mg
  • Sodium: 513 mg
  • Potassium: 311 mg
  • Total carbohydrates: 22.1 g
  • Dietary fiber: 3 g
  • Sugars: 15.4 g
  • Proteins: 22.6 g

3. Steak with Cauliflower and Sautéed Spinach

  • Servings: 2
  • Pre-preparation time: 2 minutes
  • Cooking time: 20 minutes

Ingredients

  • Spray oil
  • Lean steak at room temperature: 2 pieces (100 grams or 3 ½ ounces each)
  • Kosher salt: ¾ teaspoon
  • Freshly ground black pepper: ½ teaspoon
  • Cauliflower: 4 cups
  • Skim milk: 2 tablespoons
  • Parmesan cheese: 2 tablespoons
  • Small garlic clove: 1 piece
  • Spinach: 6 cups

Preparation

  1. Season the steaks with salt and pepper on both sides.
  2. Heat a large skillet, spray the oil and place the steaks to cook 3 to 6 minutes per side, depending on the cooking point you prefer.
  3. Place the steaks in two plates, cover them with aluminum foil and let them rest.
  4. Put the cauliflower in a medium saucepan and cover it with water; cook until smooth (approximately 6 minutes).
  5. Drain excess water and blend with milk, cheese and garlic until smooth.
  6. Heat the same pan over medium heat and sauté the spinach until smooth (about 1 minute).
  7. Serve each steak bathed in cauliflower cream and spinach garnish.

Nutritional Information by Serving

  • Calories: 287
  • Total fat: 8.4 g; Saturated: 3.3 g; Trans: 0 g
  • Cholesterol: 93 mg
  • Sodium: 1162 mg
  • Potassium: 1549 mg
  • Total carbohydrates: 15.6 g
  • Dietary fiber: 7.2 g
  • Sugars : 6 g
  • Proteins: 39.2 g

4. Stew with Salad

  • Servings: 4
  • Total preparation time: 10 minutes

Ingredients

  • Lean beef or ground turkey: 500 grams or 1 pound
  • Taco seasoning: 2 teaspoons
  • Freshly sliced cilantro: ¼ cup
  • Hearts of romaine lettuce (minced): 2 pieces
  • Mexican low-fat cheese (grated): 1 cup
  • Fresh, canned or bottled sauce: 1 cup
  • Onions (chopped): 4 pieces
  • Baked Totopos: 12 pieces
  • Lemon: 1 piece cut in 4

Preparation

  1. Cook the meat in a nonstick skillet over medium heat until it turns brown (approximately 6 minutes).
  2. Add the taco seasoning to the meat and mix.
  3. Remove from heat and add cilantro.
  4. Divide the stew and other ingredients in 4 portions and serve in 4 courses.

Nutritional Information by Serving

  • Calories: 463
  • Total fat: 21.1 g; Saturated: 7.7 g; Trans: 1.2 g
  • Cholesterol: 107 mg
  • Sodium: 867 mg
  • Potassium: 947 mg
  • Total carbohydrates: 31.3 g
  • Dietary fiber: 3.7 g
  • Sugars: 5 g
  • Proteins: 36.6 g

5. Quinoa with Sauteed Shrimp

  • Servings: 4 (each serving is about 1 ½ cup)
  • Pre-preparation time: 5 minutes
  • Cooking time: 20 minutes

Ingredients

  • Quinoa: ¾ cup
  • Cheddar cheese (grated): 142 grams or 5 ounces
  • Vegetable oil: 1 teaspoon
  • Medium shrimp (peeled and deveined): 500 grams or 1 pound
  • Cajun seasoning: 2 teaspoons
  • Chopped Swiss chard: 4 cups
  • Water: 2 tablespoons
  • Natural Greek yogurt without fat: 1 cup
  • Chopped onions: 4 pieces

Preparation

  1. Boil the quinoa in a medium saucepan with 2 cups of water, then reduce the heat to a minimum and cook until the quinoa has a smooth consistency and has absorbed most of the liquid (12 to 15 minutes).
  2. Mix the quinoa with the cheese and separate.
  3. Pour the oil in a non-stick pan over medium heat. Add the shrimp with the Cajun seasoning and cook until they get an opaque color (2 to 3 minutes). Separate on a plate.
  4. Boil the chard until the leaves soften. Separate from heat and mix with yogurt.
  5. Divide the quinoa into 4 portions and serve with chard, shrimp and onions.

See Also Where to buy quinoa very cheap

Nutritional Information by Serving

  • Calories: 409
  • Total fat: 15 g; Saturated: 8 g; Trans: ND
  • Cholesterol: ND
  • Sodium: 643 mg
  • Potassium : ND
  • Total carbohydrates: 28 g
  • Dietary fiber: 4 g
  • Sugars: 4 g
  • Proteins: 40 g

6. Baked Tilapia with Radishes

  • Servings: 4
  • Pre-preparation time: 5 minutes
  • Cooking time: 10 minutes

Ingredients

  • Tilapia fillets (without bones): 4 pieces (each 227 grams or 8 ounces)
  • Fine sea salt: ⅛ teaspoon
  • Freshly ground black pepper: ⅛ teaspoon
  • Lemon (finely sliced): ½ piece
  • Radishes (finely chopped): 1 bunch
  • Onion (finely chopped): 1 piece
  • Capers drained and chopped: 2 tablespoons
  • Lemon juice: 1 tablespoon

Preparation

  1. For the garnish: mix the radishes, the capers, the onion and the lemon juice.
  2. For the fish:
    1. Preheat the oven to 204 ° C or 400 ° F.
    2. Place each of the tilapia fillets on waxed paper and add salt, pepper and lemon slices. Fold and seal the paper, completely covering the fish.
    3. Put them on a tray and bake for 10 minutes.
    4. Place each steak on an individual plate and accompany it with the garnish.

Nutritional Information by Serving

  • Calories: 230
  • Total fat: 4 g; Saturated: 2 g; Trans: ND
  • Cholesterol: ND
  • Sodium: 319 mg
  • Potassium: ND
  • Total carbohydrates: 2.4 g
  • Dietary fiber: 1 g
  • Sugars: 0 g
  • Proteins: 47 g

7. Salmon Skewers with Pesto Sauce

  • Servings: 4 (considering each with 1 tablespoon of pesto)
  • Pre-preparation time: 20 minutes
  • Cooking time: 5 minutes

Ingredients

  • For Pesto:
    • Fresh basil: 1 cup
    • Garlic clove: ½ piece
    • Grated parmesan cheese: ¼ cup
    • Olive oil: 2 tablespoons
    • Salt and pepper to taste.
  • For skewers:
    • Skinless salmon fillet: 500 grams or 1 pound
    • Olive oil: 1 tablespoon
    • Salt and pepper to taste.

Preparation

  1. In a food processor mix basil, garlic, cheese and olive oil until you get a smooth paste. Add salt and pepper to taste.
  2. Cut the salmon into pieces of 2.5 cm or 1 inch and place them on the skewers. Sprinkle the salmon with olive oil, salt and pepper to taste.
  3. Place the skewers on medium or high heat on the grill and cook for 1 minute each side.
  4. Remove from heat and add pesto sauce. Serve and enjoy.

Nutritional Information by Serving

  • Calories: 175
  • Total fat: 11.9 g; Saturated: 1.7 g; Trans: ND
  • Cholesterol: ND
  • Sodium: 118 mg
  • Potassium: ND
  • Total carbohydrates: 1 g
  • Dietary fiber: 0 g
  • Sugars: 0 g
  • Proteins: 22 g

8. Grilled Fish Tacos

  • P orations: 4 (each serving is 2 tacos)
  • Pre-preparation time: 20 minutes
  • Cooking time: 5 minutes

Ingredients

  • Tilapia fillets: 4 pieces (each of 114 grams or 4 ounces)
  • Canola oil: ¼ cup
  • Lemon: 1 piece cut in 4
  • Chile wide powder: 1 tablespoon
  • Jalapeno pepper (chopped): 2 pieces
  • Cherry tomatoes (chopped): 4 pieces
  • Red onion (finely chopped): ¼ cup
  • Fresh cilantro (chopped): 2 tablespoons
  • Garlic clove: 1 piece
  • Pinch of salt
  • Spray oil
  • Soft corn tortillas: 8 pieces
  • Heart of small cabbage (chopped): ¼ piece

Preparation

  1. For the sauce:
    1. In a small mixing bowl: tomatoes, onion, cilantro, garlic, half of the jalapeño peppers and lemon juice.
  2. For the fish:
    1. Place the fish in a tray, squeeze the lemon juice over it, add salt, oil, chili powder and the other half of the jalapeño peppers. Let marinate for 15 minutes.
  3. Heat a pan over medium heat and sprinkle oil.
  4. Place the fish in the pan and cook each side for 1 minute.
  5. Heat the tortillas at a medium temperature directly in the fire for about 20 seconds per side.
  6. Place half of the fish fillet in each tortilla and accompany with the cabbage garnish and the sauce.

Nutritional Information by Serving

  • Calories: 325
  • Total fat: 9 g; Saturated: 1 g; Trans: ND
  • Cholesterol: ND
  • Sodium: 128 mg
  • Potassium: ND
  • Total carbohydrates: 35 g
  • Dietary fiber: 6 g
  • Sugars: 7.5 g
  • Proteins: 25 g

  9. Rolls with bacon

  • Servings: 2 (each serving is 2 rolls)
  • Total preparation time: 10 minutes

Ingredients

  • Romaine lettuce leaves (washed and dried): 4 large pieces
  • Bacon sliced, cooked and low in sodium: 4 pieces
  • Boiled egg: 1 piece sliced in 8
  • Sliced avocado: ½ piece
  • Sliced tomato: ½ piece
  • Pea Germinated (washed and dried): 1 bunch

Preparation

Place the lettuce leaves in two plates and divide the rest of the ingredients between each of the lettuce leaves. Roll up and enjoy.

Nutritional Information by Serving

  • Calories: 286
  • Total fat: 24 g; Saturated: 6.7 g; Trans: ND
  • Cholesterol: ND
  • Sodium: 186 mg
  • Potassium: ND
  • Total carbohydrates: 7 g
  • Dietary fiber: 5.3 g
  • Sugars: ND
  • Proteins: 12 g

10. Steak with Chimichurri Sauce

  • Servings: 4
  • Pre-preparation time: 5 minutes
  • Cooking time: 5 minutes

Ingredients

  • Sirloin sirloin lean: 500 grams or 1 pound
  • Arguula: 1 cup
  • Parsley: ½ cup
  • Olive oil: ¼ cup
  • White wine vinegar: 1½ tablespoons
  • Garlic clove: 2 pieces
  • Salt: ¼ teaspoon
  • Black pepper: ¼ teaspoon

Preparation

  1. Season the steak with salt and pepper and cook on the grill over medium heat (about 2 to 3 minutes per side). When finished, separate and let stand for 5 minutes.
  2. In a food processor add the other ingredients and mix. Separate the chimichurri mixture in a small bowl.
  3. Slice the steak finely and serve with the chimichurri sauce.

Nutritional Information by Serving

  • Calories: 740
  • Total fat: 32.4 g; Saturated: 9.3 g; Trans: 0 g
  • Cholesterol: 197 mg
  • Sodium : 371 mg
  • Potassium: 1408 mg
  • Total carbohydrates: 1.4 g
  • Dietary fiber: 0.4 g
  • Sugars: 0.2 g
  • Proteins: 104.4 g

11. Roasted Salmon with Cucumber and Dill

  • Servings: 4 (one serving is 170 grams or 6 ounces)
  • Pre-preparation time: 10 minutes
  • Cooking time: 15 minutes

Ingredients

  • Persian cucumber: ½ piece
  • Low-fat sour cream: ¼ cup
  • Low-fat natural Greek yogurt: ¼ cup
  • Fresh chopped dill: 2 teaspoons
  • Chopped garlic cloves: 2 pieces
  • Fresh lemon juice: 1 tablespoon
  • Fillet of salmon with skin: 750 grams or 1.5 pounds
  • Salt and pepper to taste

Preparation

  1. Preheat oven to 177 ° C or 350 ° F.
  2. Chop the cucumber, remove the seeds and use paper towels to remove excess water.
  3. In a small bowl mix the cucumber, sour cream, yogurt, dill, half of the garlic, half of the lemon juice, salt and pepper to taste. To stop.
  4. In a tray lined with baking paper place the salmon skin side down and add the remaining garlic, the remaining lemon juice, salt and pepper to taste.
  5. Bake until the meat has an opaque color in the center (approximately 10 to 15 minutes).
  6. Serve with a yogurt sauce.

Nutritional Information by Serving

  • Calories: 272
  • Total fat: 12 g; Saturated: 2 g; Trans: ND
  • Cholesterol: ND
  • 16. Sodium: 674 mg
  • Potassium: ND
  • Total carbohydrates: 4 g
  • Dietary fiber: ND
  • Sugars: ND
  • Proteins: 35.5 g

12. Salad Gazpacho and Shrimp

  • Servings: 1
  • Pre-preparation time: 15 minutes
  • Cooking time: 4 minutes

Ingredients

  • Large shrimp (peeled and deveined): 113 grams or 4 ounces
  • Mix of green leaves: 3 cups
  • English cucumber (chopped): ½ cup
  • Red peppers (chopped): ½ cup
  • Cherry tomatoes: 8 pieces
  • Chopped onions: 2 pieces
  • Fresh parsley (finely chopped): 1 tablespoon
  • Red wine vinegar: ½ tablespoon
  • Olive oil: 1 teaspoon
  • Spicy sauce: ¼ teaspoon
  • Garlic clove (chopped): ½ piece

Preparation

  1. In a small pot add the shrimp and boil them in water until their color is opaque (approximately 2 minutes). Drain and separate.
  2. In a small bowl mix onions, parsley, vinegar, olives, hot sauce and garlic. Use this mixture to marinate the shrimp for 2 minutes.
  3. In another bowl add the mixture of green leaves, cucumber, peppers and tomatoes. Add the shrimp and the rest of the dressing. Stir slightly.

Nutritional Information by Serving

  • Calories: 237
  • Total fat: 7 g; Saturated: 1 g;  Trans: ND
  • Cholesterol: ND
  • Sodium: 233 mg
  • Potassium: ND
  • Total carbohydrates: 17 g
  • Dietary fiber: 5 g
  • Sugars: ND
  • Proteins: 27 g

Healthy Vegetarian Dinners to Prepare in 30 Minutes

13. Green Spring Soup

  • Servings: 4 (two cups per serving)
  • Pre-preparation time: 15 minutes
  • Cooking time: 15 minutes

Ingredients

  • Olive oil: 1 tablespoon
  • Leek (finely chopped): 2 large pieces
  • Sweet potato (peeled and diced): 1 large piece
  • Garlic clove (chopped): 5 pieces
  • Water: 5 cups
  • Peas (fresh, canned or frozen): 2 cups
  • Baby spinach: 2 cups
  • Salt and pepper to taste.
  • Germinated and / or herbs to taste as garnish.

Preparation

  1. In a pan heat the oil and leek with a pinch of salt over medium heat. Sauté for 3 minutes.
  2. Add the sweet potato, garlic and 4 cups of water. Cook and cover for 15 minutes or until the sweet potato is fully cooked and soft.
  3. Remove from heat quickly and add the peas, spinach and a cup of cold water. Stir well until the spinach is soft and the peas are bright green.
  4. With an immersion blender mix all the ingredients to form a soup of soft consistency. Add salt and pepper to taste.
  5. Serve in separate bowls and add the sprouts and herbs on top.

Nutritional Information by Serving

  • Calories: 156
  • Total fat: 1 g; Saturated: 0 g; Trans: ND
  • Cholesterol: ND
  • Sodium: 55 mg
  • Potassium: ND
  • Total carbohydrates: 26 g
  • Dietary fiber: 6 g
  • Sugars: 7 g
  • Proteins: 6 g

14. Greek salad with Bulgur

  • Servings: 6 (yields approximately 9 cups, one serving is 1 ½ cups)
  • Total preparation time: 30 minutes

Ingredients

  • For the salad
    • Uncooked wheat bulgur: 1 cup
    • Water: 1 ½ cups
    • Medium cucumber (chopped): 1 piece or 2 cups
    • Chopped tomatoes: 1 ½ cups
    • Mix of green and black olives without seed (finely chopped): ¼ cup
    • Red onion finely chopped: ½ piece or 1 cup
    • Chopped fresh oregano: 1 tablespoon
    • Salt and pepper to taste.
    • Feta cheese: ½ cup
    • Mix of green leaves to taste.
  • For the dressing
    • Garlic clove (finely chopped): 1 piece
    • Lemon juice and lemon zest: 1 piece of lemon
    • Olive oil : ¼ cup
    • Sea salt: ¼ cup

Preparation

  1. In a bowl mix the bulgur with the boiling water. Cover with a plate and let stand for 30 minutes or until all the water is completely absorbed.
  2. While you wait prepare the cucumber, tomatoes, olives, onion and oregano. When finished, separate.
  3. Combine the ingredients of the dressing and mix well.
  4. When the bulgur is ready add the dressing and mix until completely combined. Then add the vegetables and the crumbled feta cheese, mix well. Add salt and pepper to taste.
  5. Serve accompanied by green leaves to taste.

Nutritional Information by Serving

  • Calories: 182
  • Total fat: 10 g; Saturated: ND; Trans: ND
  • Cholesterol: ND
  • Sodium: 220 mg
  • Potassium: ND
  • Total carbohydrates: 20 g
  • Dietary fiber: 5 g
  • Sugars: 4 g
  • Proteins: 5 g

15. Grilled Cheese Sandwich

  • Servings: 1
  • Pre-preparation time: 1 minute
  • Cooking time: 10 minutes

Ingredients

  • Spray oil
  • Rustic wholemeal bread: 2 slices
  • Low-fat cheddar cheese: 2 slices, 43 grams or 1.5 ounces
  • Sliced tomato: ½ piece
  • Baby spinach: ½ cup

Preparation

  1. Place the cheese, tomato and spinach on the sliced bread to form the sandwich.
  2. Heat a pan over medium heat and sprinkle oil.
  3. Place the sandwich in the pan and cook until the bottom is brown (4 to 5 minutes). Then turn it over and cover the pan, cook for another 4 to 5 minutes more.
  4. Remove the sandwich from the pan and cut in half.

Nutritional Information by Serving

  • Calories: 340
  • Total fat: 15 g; Saturated: 9 g; Trans: ND
  • Cholesterol: ND
  • Sodium: 427 mg
  • Potassium: ND
  • Total carbohydrates: 32 g
  • Dietary fiber: 6.7 g
  • Sugars: ND
  • Proteins: 19.3 g

16. Miso Soup with Vegetables

  • Servings: 2 (one serving is two cups)
  • Pre-preparation time: 10 minutes
  • Cooking time: 5 minutes

Ingredients

  • Soba noodles: 227 grams or 8 ounces
  • Water: 2 cups
  • Freshly grated ginger: 1 teaspoon
  • Organic miso pasta: 2 tablespoons
  • Chopped vegetables of your choice: 3 cups (broccoli, carrot, cabbage, pak choi, etc.).
  • Organic drained and firm tofu: 227 grams or 8 ounces
  • Sesame and onions to taste.

Preparation

  1. Cook soba noodles according to package instructions. Drénalos, rinse and separate them in two bowls for soup.
  2. Cut the tofu into cubes of 1.25 cm or ½ inch and divide it between the two bowls of soup.
  3. In a small saucepan boil two cups of water, add the finely grated ginger and mix until the water has reduced.
  4. In another small bowl add the miso paste and a few teaspoons of the water with ginger, mix thoroughly without leaving any lumps and add to the water with ginger.
  5. Add the cut vegetables to the saucepan and mix. Turn off the fire immediately (vegetables should not be fully cooked to maintain their color, texture and nutrients).
  6. Divide the miso broth and the vegetables between the two bowls with the noodles.
  7. Accompany the noodles with chopped onions and sesame.

Nutritional Information by Serving

  • Calories: 209
  • Total fat: 5 g; Saturated: 3 g; Trans: ND
  • Cholesterol: ND
  • Sodium: 960 mg
  • Potassium: ND
  • Total carbohydrates: 31 g
  • Dietary fiber: 7 g
  • Sugars: ND
  • Proteins: 15 g

17. Protein Waffles without Gluten

 

  • Servings: 6
  • Pre-preparation time: 10 minutes
  • Cooking time: 15 minutes

Ingredients

  • Large eggs: 2 pieces
  • Vanilla extract: 1 teaspoon
  • Liquid coconut oil: 2 tablespoons
  • Almond milk: 1 ½ cups
  • Gluten-free flour: 1 cup
  • Oatmeal: 1 cup
  • Baking powder: 2 teaspoons
  • Baking soda : ½ teaspoon
  • Vanilla flavor whey protein powder: 2 scoops
  • Chocolate chips without dairy: ½ cup

Preparation

  1. Preheat the waffle maker at medium temperature.
  2. Place the dry ingredients in a bowl and mix. Then add the wet ingredients and mix thoroughly without leaving lumps.
  3. Using a measuring cup, spread 1/2 cup of the mixture in the waffle maker and close it. Cook 2 to 3 minutes or until the waffle gets a golden brown color.
  4. Serve with 100% maple syrup or walnut butter or other seeds.

Nutritional Information by Serving

  • Calories: 281
  • Total fat: 10 g; Saturated: 5 g; T rans: ND
  • Cholesterol: ND
  • Sodium: 483 mg
  • Potassium: ND
  • Total carbohydrates: 31 g
  • Dietary fiber: 5 g
  • Sugars: ND
  • Proteins: 16 g

18. Sweet Potato Burritos with Black Beans

 

  • Servings: 4 (one serving is a burrito)
  • Pre-preparation time: 10 minutes
  • Cooking time: 15 minutes

Ingredients

  • Olive oil: 1 tablespoon
  • Sweet potato (peeled and diced): 1 large piece
  • Red onion (chopped): 1 small piece
  • Cumin: ¼ teaspoon
  • Black tin beans (drained): 1 can, 425 grams or 15 ounces
  • Chile chipotle in adobo (chopped): 1 tablespoon
  • Cabbage (chopped): 2 cups
  • Sea salt and freshly ground black pepper to taste.
  • Lemon: 1 piece
  • Wheat flour tortillas: 4 large pieces
  • Cilantro to taste.
  • Sour cream low fat (optional)

Preparation

  1. Heat the oil in a pan over medium heat. A grega the sweet potato, onion and cumin and heat for a minute until the sweet potato is brown. Move the ingredients to avoid sticking to the pan (about 1 minute).
  2. Then reduce the heat and let cook for 5 to 8 minutes, stir 1 or 2 times more. Cook until the sweet potato gets a smooth texture.
  3. Then add beans and chipotle chili and cook for 2 more minutes.
  4. Finally add the cabbage and season with salt and pepper to taste, cook 1 or 2 minutes more. When finished add the lemon juice.
  5. Divide the stew between the tortillas evenly and roll to form burritos.
  6. Clean the pan and keep it on medium heat. Cook the burritos until they have a golden brown color (approximately 2 to 3 minutes per side).
  7. Serve with cilantro and sour cream.

Nutritional Information by Serving

  • Calories: 220
  • Total fat: 2 g; Saturated: 0 g; Trans: ND
  • Cholesterol: ND
  • Sodium: 475 mg
  • Potassium: ND
  • Total carbohydrates: 45 g
  • Dietary fiber: 12 g
  • Sugars: ND
  • Proteins: 10 g

19. Quinoa Salad with Cabbage

  • Servings: 4
  • Total preparation time: 20 minutes

Ingredients

  • For the salad:
    • Cooked and cold quinoa: 2 cups
    • Edamame beans (without shell, cooked and cold): 1 cup
    • Cabbage (chopped): 3 cups
    • Cherry tomatoes : 1 cup
    • Red onion (chopped): ½ piece
    • Mango (boned and chopped in cubes): 1 piece
    • Avocado (boneless and sliced): 1 piece
    • Roasted nuts: 2 tablespoons
  • For the dressing:
    • Olive oil: 2 tablespoons
    • Mustard dijon: 1 teaspoon
    • Juice of 1 piece of large lemon
    • Garlic clove (finely chopped): 1 piece
    • Honey: 1 teaspoon
    • Fresh chopped basil: 1 tbsp
    • Salt and pepper to taste.

Preparation

  1. For the dressing:
    1. Pour the olive oil, mustard, lemon juice, garlic, honey and basil into a bowl and mix until the oil is fully incorporated into the ingredients evenly. Season with salt and pepper to taste.
  1. For the salad:
    1. In a medium bowl add quinoa, cabbage, onions and edamame.
    2. Add the dressing and mix all the ingredients completely.
    3. Place in the refrigerator for 15 to 20 minutes so that the flavor is incorporated into all the ingredients.
    4. Before serving add tomatoes, mango, avocado and nuts.

Nutritional Information by Serving

  • Calories: 402
  • Total fat: 21 g; Saturated: 2 g; Trans: ND
  • Cholesterol: ND
  • Sodium: 76 mg
  • Potassium: ND
  • Total carbohydrates: 47 g
  • Dietary fiber: 10 g
  • Sugars: ND
  • Proteins: 13 g

20. Ricotta Cheese Pizza with Asparagus

  • Servings: 2 (one serving is a single pizza)
  • Pre-preparation time: 2 minutes
  • Cooking time: 10 to 15 minutes

Ingredients

  • Whole wheat pita bread: 2 pieces of 15 cm or 6 inches in diameter
  • Low-fat ricotta cheese: 4 tablespoons
  • Asparagus (cut into pieces of 2.5 cm or 1 inch): 8 pieces
  • Red onion (finely sliced): 1 piece
  • Extra virgin olive oil: 2 tablespoons
  • Salt and pepper to taste.

Preparation

  1. Preheat the oven to 190 ° C or 375 ° F.
  2. For pizza:
    1. Spread 2 tablespoons ricotta cheese on each pita bread.
    2. Add to each one asparagus and onions.
    3. Sprinkle each pita bread with 1 tablespoon of olive oil, season with salt and pepper to taste.
    4. Place the pizza on a baking sheet and cook 10 to 15 minutes or until the edge is crispy.

Nutritional Information by Serving

  • Calories: 236
  • Total fat: 7 g; Saturated: 1 g; Trans: ND
  • Cholesterol: ND
  • Sodium: 270 mg
  • Potassium: ND
  • Total carbohydrates: 40 g
  • Dietary fiber: 6 g
  • Sugars: ND
  • Proteins: 8 g

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