What’s delicious to make for lunch? 3 healthy recipes from a nutritionist

What’s delicious to make for lunch? 3 healthy recipes from a nutritionist

Introduce these light meals into your daily diet and be at ease with your figure.

nutritionist, nutritionist

“A complete meal should consist of proteins, fats, carbohydrates and fiber, namely 50% vegetables, 25% protein and 25% carbohydrates. So what can you cook to keep everyone satisfied and satiated?”

Homemade chicken fillet sausages

Ingredients:

• chicken breast or thigh fillet, or you can also take turkey – 500 g;
• chicken egg – 1 pc;
• butter 82.5% – 50 g;
• milk or cream – 100 ml;
• salt, pepper, – spices to taste.

Preparation:

1. Fillet should be chopped to the state of minced meat or buy ready-made, but it is better to prepare it yourself – so you will know exactly what goes into the composition of your sausages.
2. Add all the above ingredients, mix well.
3. Put the desired amount of minced meat on the food film, wrap tightly and tie the edges with a knot or thread.
4. The formed sausages should be put in the freezer for storage.
5. Before serving, they should be boiled and then slightly fried for browning.

Hard wheat pasta or buckwheat noodles are suitable as a side dish. You can also serve a vegetable salad with butter dressing.

Lazy stuffed cabbage in a multicooker

Ingredients:

• turkey stuffing – 500 g;
• white cabbage – 300 g;
• chicken eggs – 2-3 pcs;
• brown rice or bulgur – 80-100 g;
• onion – 1 pc;
• garlic clove – 1-2 pcs;
• carrots – 1-2 pcs;
• tomatoes or tomato paste – to taste;
• salt, pepper, spices – to taste.

Preparation:

1. Add well-washed rice, eggs and spices to the minced meat.
2. Fry onions, garlic and carrots lightly. Shred cabbage thinly.
3. Cut the skin of tomatoes in several places and scald them with boiling water so that they can be easily removed.
4. Cut tomatoes into rings or slices or grate them with a coarse grater until they are puréed – try different variants and choose your favorite.
5. Put a layer of cabbage on the bottom of the multicooker.
6. Then form balls of minced meat and rice or boats like cutlets. Put tomatoes and fried onions and carrots on top. You can salt.
7. Repeat the rows – cabbage, meat balls with rice, tomatoes and fried onions and carrots.
8. When everything is laid, it is necessary to pour the bowl with two or three cups of water or broth.
9. Close the multicooker, set the timer for stewing for 30-40 minutes. Serve with greens!

This meal is ideal for lunch, as it maintains a balance of calories (calories/protein/fats/carbohydrates). Satiety for three to four hours is guaranteed!

Buckwheat soup

Ingredients:

• chicken or beef – 300-400 g;
• buckwheat – 80 g;
• bell pepper – 2 pcs;
• potatoes – 3 pcs;
• onion – 2 pcs;
• carrot – 1 pc;
• ghee or coconut oil for frying – 20 g;
• water – 2 liters.

Preparation:

1. Wash the meat and put it in a saucepan, cook on low heat. Bring to a boil, remove the foam.
2. In a slightly boiling broth add a peeled whole onion and half a bell pepper.
3. While the broth is boiling, it is necessary to peel potatoes, onions and carrots.
4. Shred the potatoes, saute the onions and carrots. On average, the broth should be boiled for about an hour.
5. When the broth is ready, the meat and vegetables should be taken out.
6. Shred the chicken into portioned pieces, the vegetables from the broth are no longer needed.
7. Add the potatoes, roast, portioned meat and buckwheat to the broth and cook until the potatoes and groats are ready. Serve with greens.

This soup is dietary. As a basis, you can take both chicken and beef broth – try to cook both options.