Simple actions, whether it’s slicing vegetables or mixing ingredients, help to distract from worries. Therefore, in the evening, when you want to forget about all the hardships of the working day, feel free to go to the kitchen. 5 Recipes of dishes for excellent well-being.
And so that culinary feats do not take away a lot of energy, give preference to healthy dishes in the oven. We tell you what to cook for dinner quickly and simply.
(1) – “A healthy diet is one in which macronutrients are consumed in appropriate proportions to support energetic and physiologic needs without excess intake while also providing sufficient micronutrients and hydration to meet the physiologic needs of the body.”
#1. Chicken with vegetables with spicy lime sauce. 5 Recipes of dishes for excellent well-being.
What are the good things about quick dishes in the oven for dinner? The fact that they do not require long preparation. All the ingredients can be prepared at once in one form.
Do not slice the sweet pepper too thinly, otherwise it will cook faster than the chicken and will not be so interesting. You need to press the lime with your hand to the table and roll it, then it will give more juice. You can use refined sunflower, peanut or rapeseed oil for the sauce.
Ingredients for 6 servings:
The nutritional value of a serving is 405 k Cal
chicken thigh fillet 37.64 oz
zucchini 1 pc.
sweet red pepper 1 pc.
shallots 2 pcs.
lime 1 pc.
garlic 3 cloves
rosemary 3 sprigs
mint 2 sprigs
freshly ground black pepper to taste
sea salt to taste
For the sauce:
lime 1 pc.
olive oil 3 tablespoons
liquid honey 2 tsp
harissa paste 1 tsp.
Instruction:
Cooking time is 50 minutes
Preheat the oven to 356F in the “top-bottom” mode. Chicken fillet, making shallow cuts on the outside, put in a heat-resistant ceramic mold.
Sweet pepper, having removed the core with the seeds, cut into strips.
Cut the zucchini into semicircles. Peel the shallots and cut them lengthwise into 4 pieces.
Peel the garlic and chop it coarsely. Cut one lime into 4 parts, grate the zest of the second one on a fine grater, squeeze the juice out of it.
Prepare the sauce: combine lime juice with harissa and honey, add olive oil and mix everything.
Put the chopped sweet pepper, zucchini, onion, garlic and lime on the chicken, season everything with salt and pepper, sprinkle with lime zest and pour the sauce, spread the rosemary sprigs on top. Bake in a preheated oven for 40 minutes. Tear the mint with your hands and sprinkle on the finished dish.
#2. Vegetables baked with mushrooms and chickpeas. 5 Recipes of dishes for excellent well-being.
A delicious and nutritious dinner will turn out even without meat, just add beans and mushrooms. It is better to cook chickpeas in advance and with a reserve for freezing. The finished peas are stored in the freezer for up to 2 months. If there is no time for cooking, take a canned product. The dish can also be supplemented with oyster mushrooms or dried mushrooms. It is advisable to soak the mushrooms in water before cooking.
Chickpeas can be cooked more: today you can add some of them to vegetables, and tomorrow — to a salad or combine with some cereals, you will get a much more healthy and nutritious dish. Garlic is disassembled into cloves — peeled, it can burn while the rest of the vegetables are baked.
Ingredients for 4 servings:
chickpeas 10.58oz
sweet pepper 2 pcs.
fresh mushrooms 12 pcs.
cherry tomatoes on a twig 15 pcs
fennel 1 pc.
red onion 1 pc.
garlic 1 head
rosemary 1 sprig
fresh thyme 2 sprigs
olive oil 6 tablespoons
freshly ground black pepper to taste
sea salt to taste
Instruction:
Cooking time is 40 minutes
Preheat the oven to 356F. Pre-soak the chickpeas, then boil until tender according to the instructions on the package. Cut the champignons in half. Cut the fennel into 8 slices. Sweet pepper, removing the stalk and seeds, cut into strips. Peel the red onion and cut into large slices.
Put the chopped mushrooms, fennel, sweet pepper and onion in a heat-resistant mold, add tomatoes on a twig and unpeeled garlic cloves, pour half of the olive oil over everything, add a little salt and pepper and bake in a preheated oven for 30 minutes.
Put the finished chickpeas on the baked vegetables, add sprigs of thyme and rosemary, pour over all the remaining olive oil, add salt again and bake for a few minutes.
#3. Rolls with zucchini and ricotta
Zucchini is going to be double baked. First, the fruits are cut into thin slices, oiled, sprinkled with spices and baked at 356F for 10 minutes. Then add the filling of ricotta, parmesan and herbs, form rolls and put them back in the oven for 10-12 minutes. The heating is the same. When the zucchini is not at hand, feel free to take the zucchini.
Zucchini is not only healthy, rich in vitamins, but also very tasty. They look great in dishes due to the bright color of the peel, I do not advise cutting it, it has a lot of fiber.
Ingredients for 4 servings:
The nutritional value of a serving is 257 k Cal
zucchini 2 pcs.
ricotta 7.0oz
parmesan 3.53oz
parsley 3 sprigs
Italian herbs 1 tsp
garlic 2 cloves
lemon zest 1 tsp
olive oil 2 tbsp
salt to taste
Instruction:
Cooking time is 30 minutes
Preheat the oven to 356F. Cover the baking sheet with baking paper. Cut the zucchini into plates.
Brush with olive oil on both sides of the zucchini plate, place on a baking sheet, sprinkle with Italian herbs and salt.
Place the zucchini pan in the oven for 10 minutes, remove, and let cool. Wash the lemon well, remove the zest on a fine grater. Peel the garlic, wash, dry, and chop the parsley.
Grate the parmesan on a fine grater, mix the parmesan with ricotta, add the zest, parsley, garlic passed through a press, Italian herbs, salt. Mix it up.
Place the filling evenly on the zucchini plates, twist the rolls. Sprinkle with parmesan cheese and place in the oven for 10-12 minutes.
Remove from the oven and let cool to a warm state. You can also eat rolls cold. Enjoy your meal!
#4. Baked shrimp in a marinade. 5 Recipes of dishes for excellent well-being.
If you defrost and peel the seafood in advance, the dish will be ready in 30 minutes. During this time, you will have time to apply a marinade of white wine, olive oil and chopped garlic, and then bake the shrimp at 392F. And so that the meat does not dry out, it is additionally lubricated with a mixture of melted butter and breadcrumbs.
Ingredients for 4 servings:
The nutritional value of a serving is 469 kcal
white wine 2 tablespoons
lemon juice 2 tablespoons
breadcrumbs 3 tablespoons
butter 4 tablespoons
shrimp 37.64oz
olive oil 2 tablespoons
garlic 3 cloves
salt to taste
Instruction:
Cooking time is 30 minutes
In a bowl, mix the wine, olive oil and garlic. Add salt and pepper to taste. Mix the marinade with the peeled shrimp.
In a small bowl, mix the butter and breadcrumbs. Put the shrimp in a baking dish in one layer. Sprinkle with lemon juice. Sprinkle the mixture of butter and breadcrumbs evenly on top. Bake in a preheated 392F oven for 10-20 minutes, until golden brown.
Serve with rice. You can decorate the top with lemon slices.
#5. Pizza pie with mayonnaise. 5 Recipes of dishes for excellent well-being.
What happens if you combine the dough for the aspic pie and the pizza filling? However, it is not necessary to limit the filling to classic ingredients.
I propose a baking recipe that combines the pizza filling and the liquid dough of the aspic pie. Simple, fast and satisfying. The most delicious liquid dough for aspic pies is obtained with mayonnaise. Pies with this dough come out tender, moist and very tasty.
Ingredients for 6 servings:
The nutritional value of a serving is 339 k Cal
mayonnaise 3.53oz
chicken eggs 2 pcs.
flour 3.53oz
turmeric to taste
salt to taste
baking powder ½ tsp
ham 5.29oz
cheese 3.53oz
green peas 2 tablespoons
frozen broccoli ¼ head
ground black pepper to taste
beans 1 tablespoon
vegetable oil 3 tsp
bell pepper ½ pcs.
Instruction:
Cooking time is 40 minutes
To prepare a pizza pie, prepare the products. In your version of the dish, you can put whatever you prefer in the filling. For the batter, mix the eggs with salt, whisk until fluffy and increase the volume. Stir in 3.53oz of mayonnaise .
Combine the flour with baking powder and turmeric, sift through a fine sieve to the liquid ingredients. Knead the dough smooth and homogeneous.
Cut the ham, bell pepper and half of the cheese into cubes. If you use frozen green peas and string beans, defrost and dry them from excess moisture. Disassemble the broccoli into small inflorescences. Add the prepared filling to the dough, pepper and mix. Grease the baking dish with a small amount of vegetable oil and lay out the prepared dough. Preheat the oven to 356F.
Place the dough in the oven and bake the pie for 40 minutes. 5 minutes before cooking, apply some of the remaining grated cheese to the surface of the pie.
Allow the pie to cool slightly before slicing.
(2) – “Healthy diets, arising either by tradition or design, share many common features and generally align with the WHO Global Action Plan for the Prevention and Control of Noncommunicable Diseases. In comparison with a Western diet, these healthier alternatives are higher in plant-based foods, including fresh fruits and vegetables, whole grains, legumes, seeds, and nuts and lower in animal-based foods, particularly fatty and processed meats. Evidence from epidemiologic studies and clinical trials indicates that these types of dietary patterns reduce risks of NCDs ranging from cardiovascular disease to cancer. Further endeavors are needed to integrate these healthy dietary and lifestyle choices into daily living in communities throughout the world and to make healthy eating accessible, achievable, and sustainable.”
(1.2) – National Medical Library of the USA; Defining a Healthy Diet: Evidence for the Role of Contemporary Dietary Patterns in Health and Disease; Hellas Cena and Philip C. Calder; Published online 2020 Jan 27.
