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5 easy healthy recipes
okhbblu
November 11, 2017
We’ll give you 5 easy healthy recipes you can prepare quickly for your lunch or diner.
5 easy healthy recipes
1. VEGETABLE SOUP
INGREDIENTS
1 onion, chopped
30 ml (2 tablespoons) of olive oil
2 carrots, peeled and cut into small pieces
2 celery stalks, cut into small pieces
1/2 rutabaga, peeled and cut into small pieces
1 box of 796 ml (28 oz) Italian tomatoes, crushed with hands
1.25 liter (5 cups) chicken broth
250 ml (1 cup) frozen beans (see note)
Salt and pepper
PREPARATION
1.In a saucepan over medium heat, soften the onion in the oil. Add carrots, celery and rutabaga. Continue cooking for 5 minutes. Add tomatoes and broth. Bring to a boil.
2.Cover and simmer for about 40 minutes or until vegetables are tender. Salt and pepper. Add the buns and continue cooking for 2 to 5 minutes.
3. If desired, serve with Oka cheese puff pastry
2.OVEN SOFT PATATES
INGREDIENTS
1 garlic clove, finely chopped
45 ml (3 tablespoons) of olive oil
5 ml (1 teaspoon) of chili powder
1.5 liters (6 cups) sweet potatoes, unpeeled and quartered (about 3 large potatoes)
Salt and pepper
PREPARATION
1.Place the rack in the bottom of the oven. Preheat the oven to 210 ° C (425 ° F).2.In a large bowl, combine garlic, oil and chili powder. Salt and pepper generously. Add the potatoes and coat them well. Spread on a baking sheet.3.Bake 15 minutes. Turn the potatoes over and continue cooking for 2 to 5 minutes or until soft.
3.CALF-FLOWER SALT AND SMALL PEAS
INGREDIENTS
1 small cauliflower, cut into small bunches (about 600 g)
300 g (2 cups) frozen peas, thawed
280 g (2 cups) cherry tomatoes, halved
2 green onions, chopped
1 lemon, finely grated zest
45 ml (3 tablespoons) of olive oil
30 ml (2 tablespoons) lemon juice
15 ml (1 tablespoon) old-fashioned mustard
1 tbsp (15 mL) chopped fresh mint
15 mL (1 tablespoon) chopped fresh basil
Salt and pepper
PREPARATION
1. In a saucepan of boiling salted water, cook cauliflower for about 2 minutes or until al dente. Cool in a bowl of ice water. Drain and set aside in a bowl.
2. Add the rest of the ingredients. Salt and pepper. Mix.
4. BROCCOLI TABOULEH, GRILLED PORK PEPPERS AND FILLET
INGREDIENTS
Tabouleh with broccoli
1 broccoli with peeled foot, cut into pieces
1 small onion, finely chopped
2 garlic cloves, finely chopped
30 ml (2 tablespoons) of olive oil
250 ml (1 cup) of water
125 ml (1/2 cup) fine bulgur
1/4 cup (60 mL) chopped parsley
60 ml (1/4 cup) chopped fresh coriander
Salt and pepper
Pork and grilled peppers
1 pork tenderloin about 340 g (3/4 lb.)
2 red peppers, seeded and quartered
4 eggs
1 lime, quartered
Coriander leaves, to taste
PREPARATION
Tabouleh with broccoli
1.In the food processor, finely chop the broccoli until you obtain grains the size of the bulgur.2.In a large nonstick skillet over medium heat, soften the onion and garlic in the oil. Add the chopped broccoli and cook for 1 minute while stirring. Add water and bulgur. Cover and cook for 4 minutes.3.Remove from fire. Let stand approximately 2 minutes or until bulgur has absorbed all the liquid. Let cool. Untie the bulgur mixture with a fork. Add the parsley and coriander. Salt and pepper. Book.Pork and grilled peppers
1.Preheat the barbecue to high power. Oil the grill.2.Lightly oil the pork tenderloin and pepper quarters. Reduce the temperature of the barbecue to medium-low heat. Grill meat and peppers for about 15 minutes, turning at regular intervals or until a thermometer inserted into the meat reaches 57 ° C (135 ° F) and the peppers are tender. Place on a board and let stand for 5 minutes.3.In a lightly oiled nonstick skillet over medium heat, cook eggs on one side for about 4 minutes or until the egg white is cooked and the yolk is warm and still liquid.4.Slice the meat and mince the peppers. Divide tabbouleh over 4 plates. Add peppers, slices of pork tenderloin and eggs. Decorate with lime wedges and coriander leaves.
5. CHOWDER SHRIMP RISOTTO
INGREDIENTS
3 cups (750 mL) reduced salt chicken broth
750 ml (3 cups) of milk
2 carrots, cut into small cubes
2 celery stalks, cut into small cubes
1 onion, chopped
30 ml (2 tablespoons) of olive oil
400 g (2 cups) of arborio rice
1/2 cup (125 mL) white wine
454 g (1 lb) raw shelled and cut shrimp or small whole shrimp
150 g (1 cup) frozen corn kernels, thawed
30 ml (2 tablespoons) chopped fresh parsley
1 pinch of nutmeg (optional)
Salt and pepper
PREPARATION
1.In a saucepan over high heat bring broth and milk to a boil. From the first broth, close the fire. Cover and keep warm.
2. In large saucepan over medium heat, soften carrots, celery and onion in oil.
3.Add the rice and cook for 1 minute, stirring to coat. Deglaze with wine and reduce to almost dry.
4. On medium heat, add the broth mixture, about 250 mL (1 cup) at a time, stirring frequently until it is completely absorbed between each addition. Salt and pepper. Cook for 18 to 22 minutes or until rice is al dente.
5. Stir in shrimp, corn, parsley and nutmeg. Continue cooking for about 2 minutes or until shrimp is cooked.