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Healthy RecipesLight Dinner: Slim after work

The work goes, the pleasure comes. With our recipes for a light dinner, you have nothing to do without during the day and take off in the evening.

A light dinner dispenses with carbohydrates and relies on slimming proteins.
Photo: iStock

At the bakery there was again the marzipan croissant, in the canteen a quick Currywurst and in between the chocolate bar - bad conscience included. Do you know? Sure, because many of us have too little leisure during the day to take care of a healthy diet. You do not have to, because it is sufficient if you eat consciously once a day - preferably with our light dinners : a week's enjoyment in the evening with five great dishes. Recipes for a quick dinner are easy and quick to cook, super delicious, and you're saving the calories you may have over-taken during the day. And if you are looking forward to dinner in the morning, you will automatically skip unnecessary treats.

Light dinner times five

MONDAY: Fiery tortilla salad with hack

Ingredients (4 people)

  • 1 tbsp oil,
  • 250 g of lean ground beef,
  • Salt pepper,
  • ground chili,
  • 1 wheat tortilla (about 70 g),
  • 1 can (425 ml) corn with kidney beans,
  • 2 small red onions (about 100 g),
  • 250 g red pointed pepper (2 - 3 pieces),
  • ½ romaine lettuce (250 - 300 g),
  • 1 red chili pepper,
  • 250 g low-fat yoghurt (1.5% fat),
  • 4 tablespoons of lemon juice,
  • 1 pinch of sugar,
  • baking paper

preparation

Heat the oil, sauté the minced meat. Season with salt, pepper and chili. Cut the tortilla into strips, place on a baking tray lined with baking paper. In the hot oven (electric cooker: 200 ° C / circulating air: 175 ° C) toast for about 5 minutes. Rinse corn mix. Chop onions, peppers, lettuce. Chill chili. Mix yoghurt, chilli, lemon juice. Season with salt, sugar. Mix the corn mix, paprika, lettuce, 2/3 of the hack with the yoghurt sauce. Sprinkle with the rest of the hack and serve the tortilla strips.

350 kcal per serving, protein 22 g, fat 15 g, carbohydrates 30 g; Preparation time approx. 30 minutes

TUESDAY: Sauerkraut with two kinds of fish

Ingredients (4 people)

  • 1 onion,
  • 1 tin (580 ml) sauerkraut,
  • 1 tablespoon of butter lard,
  • 4 juniper berries,
  • 2 cloves,
  • 1 bay leaf,
  • 100 ml of dry white wine,
  • 50 ml vegetable broth,
  • 300 g salmon fillet without skin,
  • Salt pepper,
  • 150 ml of milk,
  • 300 g of haddock without skin,
  • 7 stems of thyme

preparation

Cut the onion into small pieces. Drain sauerkraut. Heat lard. Fry the onion strips, add sauerkraut, spices. Douse with white wine, broth, cover stewed for about 15 minutes. Season salmon with salt and pepper. Lay salmon on top of the sauerkraut, cover and cook for about 8 minutes. Milk, salt 200 ml of water and bring to a boil. Poach the haddock in the milk for about 10 minutes (liquid must not boil). Remove thyme leaves from 3 stems, chop finely. Haddock from the broth and salmon from sauerkraut. Split fish into 4 pieces each. Stir chopped thyme into the sauerkraut, season to taste. Garnish with thyme.

280 kcal per serving, protein 30 g, fat 14 g, carbohydrates 3 g; Preparation time approx. 25 minutes

WEDNESDAY: Potato pot with meatballs

Ingredients (4 people)

  • 400 g carrots,
  • 500 g potatoes,
  • 750 ml vegetable stock,
  • 1 small onion,
  • 300 g of mixed minced meat,
  • 1 tablespoon of tomato paste,
  • 2 tbsp breadcrumbs,
  • 1 egg yolk (size M),
  • Salt pepper,
  • 2 tbsp sunflower oil,
  • ¼ bunch of chives,
  • grated mace

preparation

Slice carrots and potatoes into cubes. Bring prepared vegetables and broth to a boil, simmer for about 15 minutes. Cut the onion into very fine cubes. Knead the hack, onion cube, tomato paste, breadcrumbs, egg yolks and 2 tablespoons of water. Season with ½ teaspoon salt and pepper. Then form the meat mass to about 20 balls. Heat the oil in a pan and fry the meatballs for about 8 minutes, turning them over. Wash chives, shake dry and cut into small rolls. Crush carrots and potatoes in the soup with a potato masher. Season the soup with salt and a little mace. Add meatballs to the soup. Serving and with chives.

360 kcal per serving, protein 19 g, fat 20 g, carbohydrates 24 g; Preparation time approx. 30 minutes

THURSDAY: Mangetout carrot pan with beefsteak stripes

Ingredients (4 people)

  • 2 tablespoons of sesame seed,
  • 500 g carrots,
  • 2 cloves of garlic,
  • 1 piece (about 1.5 cm) ginger root,
  • 500 g beef steak (in one piece),
  • 3 - 4 tablespoons oil,
  • 500 g mango pods,
  • 100 ml soy sauce,
  • Salt pepper,
  • 1 pinch of sugar,
  • Coriander green for garnish

preparation

To roast sesame without fat. Slice carrots. Garlic, finely chop ginger. Wash meat, pat dry and cut into thin strips. Heat oil. Sauté the meat in a strong heat, remove. Roast carrots in the frying fat for about 5 minutes, add ginger and garlic, sauté briefly and remove. Put the mangetout peas in the pan, fry for about 3 minutes. Add carrots and meat. Deglaze with soy sauce and 75 ml of water, heat. Season with salt, pepper and sugar. Sprinkle with sesame. Garnish with coriander.

340 kcal per serving, protein 34 g, fat 14 g, carbohydrates 19 g; Preparation time approx. 35 minutes

FRIDAY: Potato salad with beans and pesto dressing

Ingredients (4 people)

  • 1 kg of potatoes,
  • 200 g of frozen green beans,
  • Salt, 250 ml vegetable broth,
  • 70 g basil pesto,
  • about 4 tablespoons light balsamic vinegar,
  • 2 tbsp olive oil,
  • Pepper,
  • Sugar,
  • 200 g cherry tomatoes,
  • 30 g Parmesan slicer to sprinkle,
  • Basil leaves for garnish

preparation

Cook potatoes in boiling water for about 20 minutes. Cook beans in boiling salted water for about 7 minutes. Drain beans and fry cold. Drain potatoes, quench, allow to cool slightly. Broth, pesto, vinegar and oil. Season with salt, pepper and sugar. Peel and dice the potatoes. Mix the potato cubes and beans with the pesto dressing, let stand for about 30 minutes, stirring occasionally. Halve the tomatoes and stir in the salad. Arrange salad in bowls. Sprinkle with Parmesan slices. Garnish with basil leaves.

370 kcal per serving, protein 10 g, fat 17 g, carbohydrates 42 g; Preparation time approx. 30 minutes, wait approx. 30 minutes

The perfect combination for a light dinner : a GINGER ROSEMARY TEA

Ingredients (1 liter)

  • 1 walnut-sized piece of ginger,
  • 3 - 4 sprigs of rosemary,
  • ½ lemon

preparation

Peel the ginger and cut into thin slices. Wash rosemary and shake dry. Squeeze out the lemon. Put the rosemary, lemon juice and ginger in a pot and pour 1 liter of boiling water over it. Let the tea soak for about 5 minutes, then pour through a sieve and serve. Practically without calories!

Preparation time approx. 5 minutes; Waiting time about 5 minutes

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