30-minutilised Söögiretseptid: 15 Nami Ja Madala Kalorsusega Retsepti

2024 Autor: Cecilia Ryder | [email protected]. Viimati modifitseeritud: 2023-12-17 14:20

Tervise ja maitse vahel rebenenud? Noh, kui arvate, et tervislik pole maitsev, olge valmis selle mõtte aknast välja viskama. Sest siin on mõned kõige põhjalikumad, madala kalorsusega, madala suhkrusisaldusega, kiired ja tervislikud retseptid, mis hoiavad teid eemal kõrge kalorsusega ja nuumavatest toitudest. Ja seal on boonus! Artikli lõpus olevad näpunäited aitavad teil toiduvalmistamise aega ja kulusid poole võrra vähendada. Kas olete valmis selle tehingu vastu võtma? Alustame 30-minutiliste söögikordade retseptidega!

15 tervisliku ja maitsva 30-minutilise söögiretsepti

Lihtsad tervislikud hommikusöögi retseptid

1. Mustika smuutikauss

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Ettevalmistusaeg: 7 minutit; Küpsetusaeg: 15 minutit; Kogu aeg: 22 minutit; Serveerib: 1; Kalorid: 210

Koostisosad

• 1 banaan
• 1 tl seesamiseemneid
• ¼ tass mustikaid
• 1 spl müslit
• 2 spl raseeritud kookospähklit
• 1 kühvel vaniljevalgupulbrit
• ½ tassi mandlipiima

Kuidas valmistuda

1. Sega banaan, mustikad, vanillivalk ja mandlipiim kokku.
2. Vala segu kaussi.
3. Kaunista müsli, kookoslaastude, mustikate ja seesamiseemnetega.

2. Sinki ja roheliste omlett

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Ettevalmistusaeg: 10 minutit; Küpsetusaeg: 10 minutit; Kogu aeg: 20 minutit; Serveerib: 2; Kalorid: 221

Koostisosad

• 2 muna
• 4-5 viilu sinki
• 1 spl hakitud murulauku
• 1 spl segatud ürte
• 3 spl oliiviõli
• ½ tl musta pipart
• Sool maitse järgi

Kuidas valmistuda

1. Pragu munad kausis lahti.
2. Viska singiviilud, murulauk, maitsetaimed, sool ja must pipar.
3. Vahusta koostisosad korralikult kokku.
4. Kuumuta pannil oliiviõli.
5. Lisa pannile munasegu.
6. Keeda segu 2 minutit mõlemalt poolt.
7. Serveeri kuumalt.

3. Nami kiire munahommikueine

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Ettevalmistusaeg: 5 minutit; Küpsetusaeg: 15 minutit; Kogu aeg: 20 minutit; Serveerib: 1; Kalorid: 275

Koostisosad

• 1 muna
• 2 viilu mitmeviljalist leiba
• Mashed avocado
• 1 tablespoon peanut butter
• ½ banana
• A handful of cilantro
• Salt to taste
• 1 tablespoon olive oil

How To Prepare

1. Heat the oil in a pan and crack open the egg.
2. While the egg is cooking, spread mashed avocado on a slice of bread and top it with cilantro.
3. On the other slice of bread, spread the peanut butter and top it with banana slices.
4. Carefully place the cooked egg on the bread with mashed avocado.
5. Sprinkle a little salt on the egg.
6. Your sweet and savory breakfast is ready!

[Read: 8 Yummy Chinese Egg Recipes]

4. Oat Smoothie Breakfast Supercharger

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Prep Time: 5 mins; Cooking Time: 5 mins; Total Time: 10 mins; Serves: 2; Calories: 237

Ingredients

• 2 bananas
• ½ cup blueberries
• ¼ cup baby spinach
• ½ cup yogurt
• ¼ cup rolled oats
• Slivered almonds for garnish
• Ice cubes (optional)

How To Prepare

1. Toss the bananas, blueberries, baby spinach, yogurt, and rolled oats into a blender.
2. Blitz it.
3. Pour into two glasses.
4. Garnish with slivered almonds and a few blueberries.

[Read: Oatmeal Diet For Weight Loss]

Easy Healthy Lunch Recipes

5. Veggie And Tofu Stir Fry

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Prep Time: 10 mins; Cooking Time: 15 mins; Total Time: 25 mins; Serves: 2; Calories: 176

Ingredients

• ½ cup cubed tofu
• 1 cup broccoli florets
• ½ cup cubed red bell pepper
• A few cashew nuts
• Salt to taste
• 3 tablespoons olive oil
• ½ teaspoon honey
• 3 tablespoons lime juice
• ¼ teaspoon paprika

How To Prepare

1. Blanch the broccoli florets.
2. While the broccoli is being blanched, heat oil in a pan and add the tofu to the pan.
3. Add honey, lime juice, paprika, and red bell pepper to the pan and cook for 2 minutes.
4. Transfer the blanched broccoli to a bowl.
5. Add the stir-fried tofu and bell pepper mixture to the bowl.
6. Combine well and top this dish with a few cashews.

[Read: 69 Quick Low-Calorie Lunches That Are Yummy]

6. Crunchy Salad With Fried Egg

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Prep Time: 10 mins; Cooking Time: 15 mins; Total Time: 25 mins; Serves: 1; Calories: 190

Ingredients

• 2 eggs
• 3 tablespoons olive oil
• 10 thin slices of radish
• 10 slices of cucumber
• ½ cup mixed greens
• 5 cherry tomatoes, halved
• 4 tablespoons of lime juice
• ½ teaspoon black pepper
• Salt to taste

How To Prepare

1. Heat a tablespoon of olive oil in a pan.
2. Crack two eggs open and cook until the egg white solidifies.
3. Pick the eggs up with a spatula and place it on one side of a plate.
4. In a separate bowl, mix the greens with radish, cucumber, tomato, salt, pepper, lime juice, and olive oil.
5. Add the salad to the plate, and your lunch is ready!

7. Vegan Lunch Bowl

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Prep Time: 10 mins; Cooking Time: 30 mins; Total Time: 40 mins; Serves: 2; Calories: 214

Ingredients

• ½ cup canned brown lentils
• ½ cup sliced sweet potatoes
• ½ cup frozen peas
• 4-5 cauliflower florets
• 1 dollop of homemade, refrigerated hummus
• Salt to taste
• A pinch of turmeric powder
• ½ teaspoon black pepper
• ½ teaspoon allspice
• 2 tablespoons olive oil

How To Prepare

1. Toss the sweet potatoes with olive oil, salt, and pepper.
2. Place the sliced sweet potatoes on a nonstick cookie sheet in a single layer and bake them in the oven at 400 degrees Fahrenheit for about 30 minutes or until they are completely cooked.
3. Blanch the cauliflower and frozen peas.
4. Heat one teaspoon of olive oil in a pan and add the brown lentils.
5. Cook lentils for 2 minutes and then add allspice. Cook for another minute.
6. Transfer the brown lentils to a bowl.
7. To the same pan, add the blanched cauliflower and a little turmeric powder to give it a golden hue.
8. Plate the baked sweet potatoes, cooked peas, cauliflower, and brown lentils, and add a dollop of homemade hummus.

[Read: Top 25 Vegan Foods That Help In Weight Loss]

8. Pan-Fried Salmon And Veggies

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Prep Time: 10 mins; Cooking Time: 30 mins; Total Time: 40 mins; Serves: 2; Calories: 168

Ingredients

• (2) 3-ounce fish fillets
• 1 avocado, halved
• ½ cup sweet potato, cubed
• 1 cup mixed greens
• 1/4 cup pomegranate
• Lime wedges
• 4 tablespoons lime juice
• 4 tablespoons olive oil
• ½ teaspoon white pepper
• Salt to taste

How To Prepare

1. Marinate the fish with lime juice, salt, and white pepper.
2. Toss the sweet potato cubes with olive oil and salt and bake them in the oven for about 30 minutes or so at about 400 degrees Fahrenheit.
3. Heat olive oil in a pan and cook the fish fillets for about 5-7 minutes on each side on medium-high heat.
4. Place the mixed greens on the plate first and then keep the baked sweet potatoes on one side.
5. Place the pan-fried fish, avocado, and pomegranate on top.
6. Add a squeeze of lime and a little bit of salt to season the mixed greens.

9. Baked Fish With Beetroot Rice

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Prep Time: 10 mins; Cooking Time: 20 mins; Total Time: 30 mins; Serves: 2; Calories: 382

Ingredients

• (2) 3-ounce fish fillets
• ½ cup rice
• ½ cup grated beetroot
• ¼ cup chopped onion
• 2 tablespoons chopped chives
• 4 tablespoons olive oil
• 4 tablespoons lime juice
• ½ teaspoon white pepper
• Mixed herbs
• Salt to taste

How To Prepare

1. Rub salt, white pepper, and lime juice on the fish.
2. Toss the fillets on a baking tray and bake until the fish is cooked completely (about 15-20 minutes at around 425 degrees Fahrenheit, or until fish comes off flaky with a fork).
3. Prepare the rice by cooking it in a rice cooker or a pressure cooker.
4. In the meanwhile, heat oil in a pot. Add the chopped onions and cook until they become translucent.
5. Add the grated beetroot and cook for 3 minutes.
6. Add the cooked rice to the pot and combine well.
7. Serve the beetroot rice with baked fish fillets in two plates.
8. Garnish the fish with mixed herbs, and the beetroot rice with chopped chives.

Easy Healthy Dinner Recipes

10. Spicy Shrimp Fettuccine

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Prep Time: 10 mins; Cooking Time: 20 mins; Total Time: 30 mins; Serves: 2; Calories: 327

Ingredients

• 10-12 wild shrimp, washed and cleaned
• ½ cup arugula
• ½ pack fettuccine pasta
• 3 tablespoons Parmesan cheese
• ½ cup sun-dried tomatoes
• 2 teaspoons Cajun seasoning
• 2 cloves of garlic, minced
• 2 tablespoons olive oil
• Salt to taste

How To Prepare

1. Bring 3-4 cups of water to a boil.
2. Add the fettuccine pasta, a little salt, and a teaspoon of olive oil.
3. Cook until the pasta is fully cooked.
4. In the meanwhile, heat oil in a pan. Add the minced garlic and cook for a minute over low flame.
5. Add the shrimp and salt. Cook for 2 minutes.
6. Add the arugula and sun-dried tomatoes. Use the spatula to mash the tomatoes.
7. Discard the excess water from the pasta and toss the fettuccine into the pan.
8. Add Cajun seasoning and grated Parmesan. Mix everything well.
9. Top it with some more Parmesan before serving.

11. Quick Broccoli Pasta

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Prep Time: 20 mins; Cooking Time: 10 mins; Total Time: 30 mins; Serves: 2; Calories: 473

Ingredients

• 1 cup bowtie pasta
• 1 cup broccoli florets
• 4 tablespoons olive oil
• 4 cloves of garlic, minced
• 1 teaspoon chili flakes
• Grated cheddar cheese
• Salt to taste

How To Prepare

1. Bring about four cups of water to a boil.
2. Add the bow tie pasta, a little salt, and a teaspoon of olive oil to the boiling water.
3. Cook until the bowtie pasta is fully cooked.
4. In the meanwhile, heat olive oil in a pan.
5. Add the minced garlic and chili flakes. Cook for 10 seconds.
6. Add the blanched broccoli. Toss and cook for 2 minutes.
7. Discard the extra water from the pasta.
8. Add the pasta to the pan.
9. Cook for a minute. Add grated cheese and serve.

12. Chickpea And Quinoa Soup

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Prep Time: 10 mins; Cooking Time: 20 mins; Total Time: 30 mins; Serves: 2; Calories: 207

Ingredients

• ½ cup canned chickpeas
• ½ cup quinoa
• ¼ cup chopped carrot
• ¼ cup chopped tomatoes
• ½ chopped onion
• ¼ cup chopped yellow bell pepper
• ½ cup baby spinach
• ¼ cup chopped celery
• ¼ teaspoon chili flakes
• ½ teaspoon cumin powder
• ¼ teaspoon coriander powder
• 1 teaspoon olive oil
• Salt to taste

How To Prepare

1. Heat oil in a pan.
2. Add chopped onion and tomatoes.
3. Cook for 3 minutes
4. Add the carrot, cumin powder, coriander powder, salt, and chili flakes.
5. Stir and cook for 3 minutes.
6. Add the canned chickpeas, celery, yellow bell pepper, and quinoa. Cover and cook for 10 minutes.
7. Stir in the baby spinach.
8. Remove the pot from the flame.
9. Wait for 2 minutes before serving it.

[Read: 15 Benefits Of Quinoa For Skin, Hair, And Health]

Easy Healthy Snack Recipes

13. Crispy Baked Veggie Tortilla Party Snack

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Prep Time: 15 mins; Cooking Time: 15 mins; Total Time: 30 mins; Serves: 5; Calories: 87 per tortilla

Ingredients

• ½ cup minced mushrooms
• 5 tortillas
• ¼ cup minced onion
• ½ teaspoon garlic powder
• ½ cup ripe avocado
• ½ cup frozen peas
• 8 cherry tomatoes, halved
• Lime juice
• A handful of cilantro
• ¼ teaspoon white pepper powder
• 3-4 tablespoons olive oil
• Salt to taste

How To Prepare

1. Add minced mushroom, onion, garlic powder, avocado, salt, and white pepper in a bowl.
2. Mix well.
3. Halve the tortillas and place the avocado mix on one side of each halved tortilla.
4. Wet the edges of the tortilla with a bit of water.
5. Fold it and seal the edges.
6. Toss them on a baking tray.
7. Sprinkle a generous amount of olive oil.
8. Bake until the tortilla turns golden brown (about 5 minutes or so at 325 degrees Fahrenheit).
9. In the meanwhile, blanch the frozen peas and blend them in a food processor.
10. Add lime juice, salt, and cilantro to this peas hummus.
11. Serve hot, baked tortillas with peas hummus, halved cherry tomatoes, cilantro, and lime wedges.

14. Delicious Vegan Tacos

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Prep Time: 12 mins; Cooking Time: 15 mins; Total Time: 30 mins; Serves: 1; Calories: 256

Ingredients

• 2 taco shells
• ¼ cup sliced yellow bell pepper
• ½ tomato sliced
• ¼ cup yogurt
• ¼ cup sliced onion
• A handful of cilantro leaves
• 2 tablespoons boiled corn
• 2 lime wedges
• ¼ teaspoon paprika
• Salt to taste

How to Prepare

1. Use a skillet to toast the tacos lightly.
2. Mix yogurt, boiled corn, salt, a little bit of paprika, and lime juice in a bowl.
3. Lay the bell pepper and tomato slices on the tacos.
4. Add the yogurt mix.
5. Add a final pinch of salt and a generous squeeze of lime juice.
6. Garnish with cilantro, and your yummy snack is ready!

15. Grapefruit With Chili And Rosemary

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Prep Time: 5 mins; Cooking Time: 5 mins; Total Time: 10 mins; Serves: 2; Calories: 208

Ingredients

• 2 grapefruits
• ¼ teaspoon chili flakes
• 1 tablespoon lime juice
• ¼ teaspoon salt
• 1 teaspoon olive oil
• ½ teaspoon diced dried rosemary

How To Prepare

1. Halve the grapefruits.
2. In a separate bowl, mix the lime juice, salt, chili flakes, olive oil, and diced dried rosemary.
3. Use a spoon to drizzle the delicious dressing on the halved grapefruits.
4. Enjoy the spiced up grapefruit as a snack!

So, as you can see, healthy does not equal bland. If you use fruits, veggies, nuts, herbs, and spices carefully, you can create a yummy dish each time you enter the kitchen. Stop eating out and see how quick you lose weight as well as the interest to eat high-calorie foods. Purchase your veggies on the weekend and chop and store them in sealed bags or containers to keep them fresh until you are ready to use them for meals and snacks. You can also make dough, hummus, and sauces ahead of time and refrigerate them, so they will be ready to go when you are ready to eat.

Astuge samm tervisliku, omatehtud toidu tarbimise suunas ja olete haigustest tuhande sammu kaugusel. Ärge oodake, proovige neid 30-minutilisi söögiretsepte! Ole tubli!