Lunch and dinner for the week: 5 light and healthy recipes to include in your menu

Next, check out 5 light and healthy recipes for lunch and dinner this week!

Ingredients

• 2 chicken breast fillets
• 2 tablespoons of olive oil
• 1 clove of minced garlic
• 1 teaspoon of paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon of oregano
• 1 tablespoon of lemon juice
• 1 cup of cooked quinoa
• 1 cucumber, diced
• 1 tomato, diced
• 1/2 red bell pepper, diced
• Salt, ground black pepper, and chopped cilantro to taste.

Preparation method

In a bowl, combine the olive oil, garlic, paprika, cumin, oregano, salt, ground black pepper, lemon juice, and cilantro. Coat both sides of the chicken fillets with the mixture and let marinate for 15 minutes.

Heat a skillet over medium heat and place the chicken fillets in it. Grill for approximately 5 minutes per side, or until golden brown on the outside and cooked through in the center. Remove from heat, let rest for 5 minutes, and slice into thick slices.

In a bowl, combine the cooked quinoa with the cucumber, tomato, bell pepper, and cilantro. Season with salt and freshly ground black pepper to taste. Arrange the chicken slices on top and serve immediately.

Ingredients

• 4 tilapia fillets
• 2 tablespoons of olive oil
• 2 cloves of minced garlic
• Juice of 1/2 lemon
• Salt and freshly ground black pepper to taste.
• 500 g of cassava cut into pieces
• 1/2 cup of milk
• 1 tablespoon of olive oil
• Salt to taste
• Water for cooking

Preparation method

In a bowl, season the tilapia fillets with garlic, lemon juice, salt, and ground black pepper. Let it rest for 10 minutes to absorb the seasonings. Meanwhile, place the cassava in a saucepan, cover with water, and cook over medium heat for approximately 20 minutes, or until tender. Drain the water and mash the cassava while still hot.

In a saucepan, heat the olive oil over low heat, add the mashed cassava and the milk little by little, stirring until you obtain a creamy and smooth purée. Season with salt and set aside. In a frying pan, heat the olive oil over medium heat and place the tilapia fillets. Grill for approximately 4 minutes on each side, or until golden brown on the outside and cooked through in the center. Serve the tilapia fillets with the cassava purée.

Ingredients

• 1 cup of 7-grain rice
• 2 cups of water
• 1 tablespoon of olive oil
• 1/2 chopped onion
• 2 cloves of minced garlic
• 1 cup of chopped broccoli
• 1/2 peeled and grated carrot
• Salt to taste
• 1 tablespoon of chopped parsley

Preparation method

In a saucepan, heat the olive oil over medium heat and sauté the onion and garlic for about 2 minutes. Add the 7-grain rice and sauté for another 2 minutes, stirring to coat the grains with the spices. Add the water and salt, mix, and cook over low heat, with the pan partially covered, for approximately 25 minutes, or until the grains are tender and the water has evaporated.

Meanwhile, steam the broccoli for about 5 minutes, until tender but still firm. When the rice is ready, turn off the heat and add the broccoli and grated carrot. Mix gently and finish with the chopped herbs. Serve immediately.

Ingredients

• 1 cup of cooked lentils
• 2 cooked beets, diced
• 150 g of feta cheese
• 1/2 sliced ​​red onion
• 1/4 cup chopped parsley
• 1/4 cup chopped chives
• 3 tablespoons of olive oil
• 2 tablespoons of lemon juice
• 1 small clove of garlic, grated
• Salt and freshly ground black pepper to taste.

Preparation method

In a bowl, combine the olive oil, lemon juice, and garlic. Season with salt and freshly ground black pepper and mix until you have a smooth sauce. In a large bowl, combine the lentils, beetroot, red onion, parsley, and chives. Pour the sauce over the lentils and mix gently. Top with crumbled feta cheese. Serve immediately.

Ingredients

• 2 eggplants
• 1 cup of cooked chickpeas
• 1 cup of mashed ricotta cheese
• 2 cups of tomato sauce
• 1/2 chopped onion
• 1 clove of minced garlic
• 1 tablespoon of olive oil
• Salt, ground black pepper, and basil leaves to taste.

Preparation method

Wash the eggplants under running water and slice them thinly lengthwise. Season with salt and let sit for 10 minutes. Meanwhile, mash the chickpeas with a fork, leaving some whole pieces. In a bowl, combine the chickpeas, ricotta cheese, onion, garlic, and olive oil. Season with salt and freshly ground black pepper and mix well.

Pat the eggplant slices dry with paper towels and spread a portion of the filling over each one. Carefully roll them up and arrange the rolls in a baking dish. Cover with tomato sauce and garnish with basil leaves. Bake in a preheated oven at 180°C (350°F) for approximately 25 minutes, or until the eggplant is tender and the filling is heated through. Remove from the oven and serve immediately.