10 Recipes Fit For Lunch and Dinner — Easy and Quick

salpicão fit

Some people have no patience for cooking elaborate dishes or do not really have the time to the kitchen. If you fit into one of these options and do not want to spend eating out every day, and not run away from the diet, know that there are recipes for breakfast fit and healthy and easy dinner to be prepared.

1. Revenue fit shrimp with vegetables

ingredients:

  • 1 cup clean shrimp;
  • ½ lemon squeezed;
  • Pepper chopped ½;
  • 1 cup finely chopped chives;
  • 1 chopped onion;
  • 3 cloves crushed garlic;
  • 1 tablespoon olive oil;
  • 1 cup of broccoli;
  • 3 tablespoons grated carrot;
  • 1 cup spinach.

Method of preparation:

First place the lemon juice and garlic in shrimp to marinate and set aside. In a saucepan saute the onion and bell pepper with a little olive oil until golden brown. Then add the shrimp and cook, when it has acquired a more intense pink color add the vegetables listed as carrots, broccoli and spinach and cover the pan. Leave for 5 minutes and turn off. Add chives and serve with green leaves. It is delicious!

2. Revenue fit Stroganoff with sweet potatoes

ingredients:

  • ½ chicken breast diced;
  • 2 garlic cloves;
  • 1 lemon;
  • 1 pinch salt;
  • black pepper to taste;
  • 1 baked sweet potato.

Sauce

  • 1 homemade cup of tomato sauce;
  • 1 cup rice milk;
  • 2 tablespoons green banana biomass soup.

Method of preparation:

Peel the sweet potatoes and cook. Season chicken with garlic, lemon, salt and pepper and loo then saute in tomato sauce. Cook this mixture in a pan for 15 minutes with a little water. Then add the rice milk previously beaten with biomass and enter. Wait thicken, put green spices to taste. Drain the already boiled potatoes, cut into slices, season with a pinch of salt and pepper and serve as a side dish of stroganoff.

3. Revenue fit seafood stew

ingredients:

  • 2 cups cleaned and peeled seafood;
  • 1 chopped onion;
  • 1 tablespoon grated ginger;
  • 2 diced tomatoes;
  • 2 tablespoons minced cilantro;
  • 1 tablespoon chopped chives;
  • 100 ml of coconut milk home;
  • 2 cloves of garlic;
  • 1 tablespoon olive oil soup;
  • salt to taste;
  • black pepper to taste kingdom.

Method of preparation:

Start sanitizing seafood. In a pan put olive oil, ginger, onion and garlic and let sauté for two minutes. Then add the cleaned clams, cover and reduce heat. Cook for about 8 minutes. Open the cover, place the tomatoes reserved and leave for 2 more minutes. At the end put coconut milk and season with salt and pepper. Cook for a few more minutes and add cilantro and fresh chives. Serve with salad!

4. Stew Recipe Moroccan fit

ingredients:

  • 1 cup of tea quinoa grain;
  • 3 spoonfuls of olive oil;
  • 1/2 teaspoon ground cinnamon;
  • 1/2 teaspoon ground cumin;
  • 1 tablespoon turmeric tea powder;
  • 1 teaspoon chopped ginger;
  • 2 medium diced carrots;
  • 2 celery stalks into cubes;
  • 1 medium diced onion;
  • 1/2 cup of tea water;
  • 2 zucchini cut into cubes;
  • 1 cup cooked grain-of shower nozzle;
  • 1 pepper-finger prick girl without seed;
  • salt to taste.

Method of preparation:

First cook the quinoa in a little salted water for about 10 minutes. Drain. In a pan put olive oil and saute ginger spices on low heat for about 2 minutes. Then add carrot, celery, onion and water. Cook for another 10 minutes with the pan covered. Finally add the zucchini, chickpeas, quinoa and pepper. Cook for 5 minutes and sprinkle with salt. Serve.

5. Revenue salpicão fit

ingredients:

  • 2 cups chicken;
  • 1 cup chopped onions;
  • 2 cups of cooked carrots into cubes;
  • 1 cup chopped celery;
  • 1 cup chopped apple;
  • ½ cup cherry tomatoes;
  • 2 cups of green banana biomass mayonnaise (recipe below);
  • ½ cup of nuts;
  • salt to taste.

Method of preparation:

Cook and shred the chicken. To take the acidity of the onion and make it more sweet and light pass in hot water and then in cold water. In a bowl, mix the onion, desgiado chicken and other ingredients listed above. Adjust salt and garnish with walnuts. Serve preferably with some legume. Practical, easy and delicious!

green banana biomass mayonnaise

  • 1 cup of green tea banana biomass;
  • ½ cup of hot tea;
  • 3 spoonfuls of olive oil soup;
  • juice of ½ lemon;
  • 1 pinch salt;
  • parsley to taste.

Method of preparation:

Beat everything in a blender, adjust the salt and ready.

6. escondidinho Revenue sweet potatoes fit

ingredients:

  • 1 cup diced duckling;
  • 1 sweet potato cooked shelled;
  • 3 slices of onion;
  • 2 slices of tomato;
  • 1 clear.

Method of preparation:

Start sautéing onion and tomato with a drizzle of olive oil. Place the meat and let it brown. Season to taste. When cooked through, turn off. When the potato is cooked, drain, mash and mix with the light to form a puree. Separate and place a refractory meat to the bottom and then the mashed potatoes. Serve with a fresh salad or steamed.

7. Chicken Recipe fit expression

ingredients:

  • 1 chicken breast fillet;
  • 1 sliced ​​onion;
  • 1 tablespoon olive oil;
  • 1 clove of garlic;
  • black pepper to taste;
  • salt to taste.

Method of preparation:

Season the fillet with salt, pepper and garlic. Saute onion in olive oil in a frying pan, when translucent put the steak and let it brown on both sides. Serve with brown rice and salad.

8. Rice Recipe fit with vegetables

ingredients:

  • ½ cup brown rice;
  • 2 tablespoons of grated carrot;
  • 2 tbsp chopped broccoli soup;
  • 1 tablespoon chopped cabbage soup into strips;
  • 1 chopped onion;
  • 2 garlic cloves;
  • 1 pinch salt;
  • 1 pinch of black pepper;
  • 1 wire oil.

Method of preparation:

In a saucepan saute the onion and garlic in olive oil. Then add the rice, mix well and put enough water to cover and cook rice. When the beans are al dente put the vegetables and mix. If necessary add a little more water and leave for another 5 minutes. Serve.

9. Recipe for salad fit fusilli

ingredients:

  • 500g Integral fusilli;
  • 16 cherry tomatoes cut in half;
  • 4 slices of white light shredded cheese;
  • 8-nut nuts sliced;
  • 1 tablespoon olive oil;
  • salt to taste;
  • chopped basil to taste;
  • 2 tablespoons of flaxseed.

Method of preparation:

In a pot of salted water cook pasta until al dente. Drain, transfer the dough to a refractory and allow to cool. Place the other ingredients and seasonings and mix well. Finish with flaxseed and gel before serving. If you want you can prepare a quick sauce of yogurt and lemon to keep up.

10. fit Pancake Recipe

ingredients:

  • 2 eggs;
  • 2 tablespoons of melted butter;
  • 1 cup skim milk tea;
  • 1/4 cup whole wheat flour tea;
  • 1/4 cup wheat flour tea;
  • 1/2 teaspoon baking powder tea powder;
  • 1/2 teaspoon salt tea.

Filling

  • 1 packet spinach cut into strips;
  • 1 clove of garlic;
  • 1 tablespoon olive oil tea;
  • 100 grams of white cheese, diced;
  • salt to taste.

Method of preparation:

In a bowl mix all dough ingredients and incorporate with a fouet. In a non-stick frying pan spread two tablespoons or the shell surface and simmer over medium heat until golden brown. Then turn and let it brown the other side. Transfer to a serving dish. Repeat the process until you finish the dough.

Sauté the spinach in olive oil with garlic. Add salt. When cooked, add the diced cheese, mix. Fill the pancakes and serve.

What do you think of these recipes fit for lunch and dinner we split up? Which you want to include them in your diet? Comment below!