7 best Healthy dinner meals
Dinner is one of the meals in the daily diet, in which it is recommended to pay attention to choosing healthy food instead of counting calories for each meal, as the calories in this meal should come from a variety of foods rich in nutrients and in the right quantities, like other meals consumed during the day that It contains calories from consuming sources of carbohydrates, protein, and fat. It should be noted that healthy food is necessary to enhance the health and nutrition of the body, as it reduces the risk of the body suffering from many non-communicable and chronic diseases, including; Heart disease, diabetes, and cancer .
1 .Quinoa salad with tuna and avocado
Preparation time is twenty minutes,enough for two people
Ingredients :
- 100 grams of quinoa grains.
- Three tablespoons of olive oil.
- Lemon juice.
- A can of tuna filtered from the oil.
- Peeled and sliced avocado.
- 200 grams of cherry tomatoes, cut in half. A bundle of watercress leaves.
- pinch of salt A pinch of ground black pepper.
Method of preparation :
Wash the quinoa grains, then filter them and put them in a deep saucepan, immerse them in water, and leave them on a medium heat until they boil, then reduce the temperature to simmer for a period of fifteen to twenty minutes, then filter them from the water and leave them aside. Add all ingredients in a wide bowl, add quinoa grains, season with salt and pepper, then stir using a wooden spoon and serve immediately.
2.Moroccan vegetable soup
The preparation time is forty minutes, enough for two people.
ingredients :
- two tablespoons of canola oil.
- A large onion, finely chopped.
- Three sticks of finely chopped celery.
- Two cloves of finely chopped garlic.
- A century of chopped red pepper.
- One tablespoon of tomato paste.
- Teaspoon ground cumin.
- A teaspoon of ground dry coriander.
- Half a teaspoon of turmeric.
- Three grains of peeled tomatoes, finely chopped.
- A large sweet potato, peeled and cut into medium cubes.
- A cup of chickpeas or boiled lentils.
- Eighty grams of chopped spinach.
- Lemon juice.
- Slices of lemon to serve.
- pinch of salt liters of boiling water.
Method of preparation :
Heat the vegetable oil in a large frying pan, add onions, celery and a pinch of salt, then cover the pot and leave it on a low heat to cook for ten minutes, stirring occasionally. Add the garlic and red pepper and stir, then add the tomato sauce and spices and let it cook for another two minutes before adding the chopped tomatoes, potatoes, chickpeas and a liter of boiling water. Stir all the ingredients, cover the pot, and let it boil over a low heat for 30 minutes, until the potatoes are soft and tender. Add spinach, lemon juice and a pinch of salt and stir for a minute until spinach wilts. Pour the soup into special soup bowls and garnish with a slice of fresh lemon .
3.Brown toast sandwiches
Preparation time is fifteen minutes, enough for one person.
Ingredients:
- Two slices of toast with bran.
- Two tablespoons of ground chickpeas or low-fat labneh.
- Three slices of tomato.
- Watercress leaves.
- pinch of salt A pinch of black pepper.
Method of preparation:
Toast the toast slices using a toaster or a non-stick pan so that the pan is heated and the toast slices are flipped on both sides until they become crispy. Grease the toast with a layer of chickpeas or labneh, then place watercress leaves on top, then tomato slices. Season with a light sprinkle of salt and pepper and serve immediately.
4.Strawberry yogurt
Preparation time: Fifteen minutes, enough for one person.
Ingredients:
- Half a cup of fat-free yogurt.
- One tablespoon of honey.
- One tablespoon of white balsamic vinegar.
- A cup of fresh strawberry pieces.
- Leaves of fresh mint to garnish.
Method of preparation :
Mixing the amount of milk with a spoonful of honey and balsamic vinegar, adding fresh strawberry pieces, mixing them all, then pouring them into a serving dish, decorating them with mint leaves, and eating them directly .
5.Grilled cheese with avocado
Preparation time is five minutes Cooking time is ten minutes Enough for one person Cooking method Roasting on fire
Ingredients :
- Two thick slices of white cheddar cheese.
- Half an avocado, peeled and cut into thin slices.
- Two thin slices of seedless tomatoes.
- A pinch of pepper and salt- as desired -.
- Two slices of mixed grain bread.
- A little oil - for greasing -.
How to prepare :
Put cheddar cheese on two slices of bread, then put two slices of tomato on each one. Place the avocado slices on top of the tomato slices, then sprinkle the slices with salt and black pepper. Cover the ingredients with the remaining two slices, then grease the outer layer of the sandwiches with olive oil. Heat a panini grill or a wide skillet, then toast the sandwiches for 1 to 2 minutes on each side, until they are well toasted and the cheese is melted. Cut the two sandwiches in half and serve them alongside the fries.
6.Baked broccoli
Preparation time is five minutes Cooking time is ten minutes Enough for one person Cooking method Cooking on fire
Ingredients :
- A teaspoon of roasted pine nuts.
- A teaspoon of olive oil.
- Two hundred grams of broccoli.
- Two tablespoons of crumbled goat cheese. Four sun-dried tomatoes, drained and cut into slices.
- A teaspoon of red grape vinegar.
- One and a half tablespoons of water.
Preparation:
Heat the oil in a suitable saucepan over medium-high heat, then sauté the broccoli florets. Continue flipping for two minutes, until the broccoli florets are coated with oil, become soft, and begin to brown. Slowly add water to the broccoli to avoid burns from the heat of the water, then cover the pot tightly. Leave the broccoli on medium heat until all the water has evaporated and the broccoli is tender. Put the broccoli in a suitable serving dish, then add the pine nuts and season it with salt and black pepper. Spread goat cheese and sun-dried tomatoes over broccoli. Drizzle vinegar and olive oil on top and serve the broccoli.
7.Buffalo mozzarella sandwiches
Preparation time is five minutes Cooking time is five minutes Enough for six people Cooking method Roasting with the grill
Ingredients :
- Two tablespoons of balsamic vinegar.
- Four grains of buffalo mozzarella cheese, cut into slices.
- Half a cup of dried tomatoes.
- Two tablespoons of olive oil.
- Few leaves of fresh basil.
- A few loaves of American baguette or any desired type.
How to prepare :
Cut the bread into thick slices, then put a little olive oil and balsamic vinegar on top of each bread. Put mozzarella slices on top of the bread, then put dried tomatoes and basil. Cover the ingredients with the second slice of bread. Heat the panini grill, grill the sandwich on both sides, and serve it hot alongside the fried potatoes .
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