How to cook a simple and tasty lunch in a hurry

There is an opinion that breakfast is the most important meal of the day. However, lunch is equally important.

In the afternoon, there is a lack of energy: a person loses concentration, becomes sluggish, he may even feel sick. This happens if the body receives excess calories (more than 800).

It is necessary to properly plan the daily menu to avoid overeating. High carbohydrate intake stimulates the body to produce serotonin - a chemical that causes lethargy.

What is better to cook for lunch?

Cooks and nutritionists are unanimous in saying that the perfect meal should contain a mixture of vitamins, minerals, fats, carbohydrates and proteins. All these nutrients help the body to function properly.

Salads are very good for a light lunch snack. It is better to avoid mayonnaise dressing, so as not to harm the figure. Salads with tomatoes and red pepper have a high nutritional value.

These vegetables contain a vegetable substance called lycopene. It reduces the risk of heart disease and cancer. Chicken, cheese or tuna salad is a rich source of protein that is important for the structure of the body.

Studies show that mackerel, herring and sardines have a high content of fatty acids. Therefore, these products are also desirable to include in your lunch ration.

Eating fish protects against many diseases, including heart disease. High-protein, high-fat seafood also has anti-inflammatory properties that help with arthritis.

Soup is an excellent lunch dish because it is warming, nutritious, low-calorie.

Nutritionists recommend eating five different vegetables every day. Soup is a great way to stick with this advice. For cooking soup, you can use lentils, fish or chicken meat.

Legumes such as beans and peas are rich sources of protein. In addition, they contain soluble fibers that ensure the vital activity of "friendly bacteria" that protect the intestines from infection. Legumes are good for the heart because they help remove cholesterol from the body.

Couscous is an excellent source of carbohydrates. It swells in the stomach quickly causing a feeling of fullness. Its low-calorie grains are converted to glucose more slowly than refined carbohydrates, thus stimulating energy, rather than lethargy.

Lunch in a hurry - we cook tasty and simple dishes

We present to your attention recipes of dishes from simple products. They are perfect to be fed after dinner all the members of the family.

And the fact that their preparation is going on in a hurry, there is nothing bad, on the contrary, there are only pluses - you can devote yourself time to cooking, walk with your husband and children in the park, or just read an interesting book. Options, of course, weight.

Thick Chicken Soup

• 500 g cut into small pieces of chicken thighs;
• 40 ml of sesame oil;
• 200 g of carrots cut diagonally;
• 1 l unsalted broth;
• 200 g of young onion finely sliced;
• 3 large sprigs of thyme;
• 1 cup of frozen green peas (defrost);
• 200 g of torn romain lettuce;
• 10 g of salt;
• 1 large bunch of freshly chopped parsley.

1. Heat a large frying pan over medium heat.
2. Add half of sesame oil, chicken, salt and roast for 7 minutes.
3. Remove the meat from the pan.
4. Add the remaining oil to the pan. Fry the leeks and carrots until soft.
5. Stir the mixture with chicken. Pour broth. Sprinkle with thyme and salt. Boil for 3 minutes.
6. Throw away thyme. Remove pan from heat.
7. Add lettuce and parsley leaves. Pour into plates.

Bacon Beans

• 10 g peppers mix;
• 300 g of arugula;
• 4 sliced ​​bacon strips;
• 15 ml of oil;
• 1 can of beans (drain and rinse);
• 10 g of fine salt;
• 3 crushed garlic cloves;
• 0.5 lime (juice).

1. Fry bacon in butter on medium heat until crisp, about 8 minutes. Toss the beans and slightly move. Season with spices and cook for another 3 minutes.
2. Add arugula, remove the pan from the heat, pour the dish with lemon juice, stir.

Salmon with potatoes in the oven

• 5 medium potatoes, cut into very thin slices;
• 40 ml of sunflower oil;
• 10 g peppers mix;
• 2 peeled salmon fillets;
• 10 g of fine salt;
• 1 half big orange;
• 1 half lemon.

1. Preheat oven to 200 °. Pour the baking sheet with foil and pour the potatoes there. You need to make sure that the potatoes are sliced ​​thin enough so that he has time to get ready.
2. Spread the potatoes evenly with 1 spoon of sunflower oil, add salt and pepper.
3. Spread salmon filet on a potato pillow.
4. Sprinkle each fillet evenly with 1 spoon of oil.
5. Squeeze half the juice of an orange on one fillet and half on the other.
6. Drizzle both fillets with freshly squeezed lemon juice.
7. Sprinkle the fillet with salt and pepper.
8. Cover baking sheet with foil on top. Well seal the edges. Bake 25 minutes.

Chicken fillet with mushrooms and sweet pepper

• 500 g of chicken fillet, cut into thin strips;
• 10 g ground cumin;
• 10 g chili powder;
• 10 g of salt;
• 10 g peppers mix;
• 20 ml sesame oil;
• 1 stripped sweet red pepper;
• 1 small onion, sliced ​​into rings;
• 300 g of diced champignons;
• 3 minced garlic cloves;
• 15 ml of lime juice;
• 60 g cheddar cheese.

1. Season chicken with cumin, chili powder and pepper mixtures.
2. Heat the oil in a 12-inch cast-iron skillet over medium heat.
3. Add chicken and fry for 7 minutes.
4. Put the chicken in a plate.
5. In the same pan, fry peppers, onions, mushrooms and garlic for 4-6 minutes until soft.
6. Add salt, pepper, lime juice and chicken to vegetable stew.
7. Arrange the dish on plates, while warm, and sprinkle with cheese.
8. Quick and tasty lunch in a hurry ready.

Lemon chicken and asparagus in foil

• 6 chicken thighs;
• 1 large bunch of asparagus;
• 1 lemon;
• 10 g minced garlic;
• 60 ml of melted butter;
• 15 g Provence herbs;
• 10 g of salt;
• 10 g peppers mix.

1. Cover the baking sheet with foil and put chicken thighs on it.
2. Peel the asparagus, cut the spears in half, put in a baking sheet.
3. Cut half of lemon into slices and spread between chicken and asparagus.
4. Squeeze the juice from the remaining half of the lemon. Mix melted butter, salt, garlic, lemon juice, Provencal herbs, ground pepper. Pour the contents of the pan with the mixture.
5. Seal the baking sheet with foil. Bake at 200 ° for 15-20 minutes.

Light soup with spinach and lentils

• 3 tsp sunflower oil;
• 2 peeled and chopped carrots;
• 2 diced celery stalks;
• 1 diced onion;
• 3 minced garlic cloves;
• 20 g of cumin;
• 15 grams of coriander;
• 10 g ground red pepper;
• 1 pinch of peppers;
• 5 g of salt;
• 3 large, diced tomatoes with juice;
• 1 cup of washed lentils;
• 20 g fresh thyme;
• 500 ml vegetable broth;
• 200 g spinach leaves.

1. Heat the sunflower oil with an average heat in a large saucepan. Add carrots, celery, onion and fry thoroughly for 5 minutes. Add garlic, coriander, cumin, red pepper. Fry for a few more minutes, stirring constantly, then season with salt and pepper.
2. Add tomatoes, lentils, thyme and vegetable broth. Wait until it starts to boil. Lower the temperature to a minimum. Cover with a lid and boil until the lentils are ready and the soup thickens (20 minutes). If necessary, add water.
3. Salt, pepper, add spinach and turn off the heat.

Caribbean Cobb Salad

• 300 g chicken breast;
• 2 mango peeled and cut into thin strips;
• 2 tsp fresh lime juice;
• 1 bunch of fresh romaine lettuce;
• 1 large sweet red pepper;
• 60 g grated carrots;
• 1 tsp salt;
• a pinch of black ground pepper.

1. Remove skin and bones from chicken breast. Meat large shred. Fry in a pan for 7 minutes.
2. Mix the sunflower oil and lemon juice in a small bowl until smooth. Put aside.
3. Arrange the lettuce leaves, strips of pepper, mango, chicken, carrots on a platter.
4. Add salt and pepper. Pour over the sauce.

Flame Spicy Couscous with Potatoes

• 3 green chili peppers;
• 10 peeled and diced potatoes;
• salt to taste;
• 10 g of turmeric powder;
• 10 g dry coriander;
• 10 g spoon of chili powder;
• 40 g roasted couscous;
• 60 ml of any oil;
• 40 ml of water.

1. Grind roasted couscous with green chilli, 1 teaspoon red chilli pepper, dry coriander and a few spoons of water to make a paste. Remove to the side.
2. Heat the oil in a frying pan over high heat. Fry the potatoes until browned.
3. Add the paste. Make the fire less. To cover with a lid. Cook for 15 minutes until potatoes disappear. Salted. Serve hot.

Lunch with the help of a slow cooker

Cooking in a slow cooker usually takes some time, but the preparation itself lasts only a few minutes. It is easy and convenient. All you need to do is throw the ingredients and set the timer.

Chicken with honey and sesame

• 1 small diced onion;
• 2 chopped garlic cloves;
• 100 ml of honey;
• 50 ml of soy sauce;
• 30 g of ketchup;
• 40 ml sunflower oil;
• 10 g of chopped hot pepper;
• 6 chicken thighs without skin;
• 5 g of cooking fine salt;
• 5 g peppers mix;
• 1 finely chopped green onions;
• sesame seeds for decoration.

1. In a large bowl, mix the onion, garlic, honey, soy sauce, ketchup, ground red pepper and sunflower oil.
2. Grate the chicken legs with pepper and salt. Send them to the slow cooker and pour the mixture. Mix.
3. Close the lid and simmer for 30 minutes.
4. Take out the chicken legs, cut to send back to the slow cooker. Close the lid and leave them to let the juice. Boil another 30 minutes.
5. A simple quick meal in a slow cooker is ready. Serve hot. Sprinkle with sesame seeds and green onions.

Salmon in a slow cooker

• 240 ml of broth on vegetables;
• 1 small chopped onion;
• 1 crushed garlic clove;
• 4 sliced ​​champignons;
• 20 ml of soy sauce;
• half sliced ​​chili;
• 15 g margarine;
• 10 g chili powder;
• 80 grams of rice;
• 20 ml of lemon juice;
• 150 g salmon sirloin

1. Fry mushrooms, onion and fresh chilli in butter. Put these ingredients in a slow cooker together with vegetable broth and pepper. Boil for 30 minutes at high temperature.
2. Add rice to the slow cooker, mix and cook for another 15 minutes.
3. Stir soy sauce, lemon juice and garlic in a small bowl. Marinate in this salmon mixture for 15 minutes.
4. Pour the sauce into the slow cooker and place the salmon on top of the rice. Cook for another 1 hour.

Tuna Casserole

• 10 g garlic seasoning;
• 2 cans of canned tuna (drain water);
• 6 chopped and hard-boiled eggs;
• 200 ml of heavy cream;
• 50 ml of mayonnaise;
• 10 g onion seasoning;
• 150 g of diced celery;
• 300 g of crushed potato chips.

1. Mix in a slow cooker all the ingredients, with the exception of potato chips.
2. Sprinkle with potato chips.
3. Cover with a lid and continue cooking for 15-25 minutes.

Bon appetit to all your family!

Another dish for a delicious dinner can be prepared according to the recipe from the following video.

Watch the video: 24 Dorm-Friendly Microwave Meals (May 2024).