Over 80% of success in a health maintenance program comes from a balanced diet. This concept includes a healthy breakfast, a light dinner and, of course, a delicious lunch. Recipes for each meal are important to prepare from a variety of products. So you can enrich the body with all the groups of nutrients necessary to maintain the health and performance of the body.
But what about in practice? Most modern people are faced with the problem of lack of time. Fast food, snacks on the run are becoming an alternative to healthy food. But it slowly destroys the body from the inside. Stop this process today! Find out what delicious to cook for lunch in just an hour. The publication contains recipes for a full meal at home and a healthy meal at work. Cook delicious and healthy with us, and you will understand – it’s easy!
Buckwheat with chicken
Buckwheat is valued for its unique chemical composition. It contains over 50 valuable elements. In terms of iron content, it is superior to other cereals. “Right” carbohydrates provide a long-lasting feeling of satiety. Coarse fiber perfectly removes toxins from the body. You still don’t like buckwheat?
How to cook:
These ingredients are enough to feed the whole family. Adjust the amount to your liking. Wash the chicken, pat dry.
Sort the buckwheat to remove grains from the husk. Rinse the cereal.
Cut half the carcass into small pieces.
Peel vegetables, wash.
Carrots can be cut into thin strips. If there is no time to cook recipes for lunch for a long time, grate on a coarse grater. Chop the onion and pepper into cubes.
Heat up a skillet with 2 tbsp. l. sunflower oil. Use a container with high sides or replace the pan with a cauldron, a pan with a non-stick coating.
Add chicken pieces, fry until golden brown. Add onions and carrots, sauté 3-5 minutes, then add pepper.
When the onion becomes transparent and slightly browned, carrots and peppers are soft, add buckwheat.
Stirring occasionally, heat it for 2-3 minutes. For a quick lunch in a hurry, cook the recipe using hot water. Put the water on to heat. Peel, chop the garlic.
Cover with a lid and do not remove it until the end of cooking.
Bring contents to a boil over high heat (faster if needed), then reduce to low and cook for 15-20 minutes.
Sprinkle the finished buckwheat with herbs when serving.
Peppers stuffed with bulgur
To create a blank for a delicious lunch, the recipe for a simple but tasty dish will take no more than 30 minutes. As a result, a healthy dish will appear on the dining table. Enriched with a valuable vitamin complex, bulgur has a positive effect on the health of the intestines, nervous and circulatory systems, and skin. Nutritionists recommend eating this cereal several times a week.
How to cook:
Simple lunch recipes can look chic. And the best proof of this is stuffed peppers. To prepare the dish, first turn on the oven at 200 degrees.
During this time, we will prepare the filling in order to cook a quick dinner. Recipes from simple and affordable products can be prepared to your taste. For example, instead of meat, use mushrooms or dried fruits – it will also turn out healthy and tasty.
Put onion, fry lightly. Add garlic, then sugar.
Pour in the vinegar, heat the contents for 2 minutes and add the meat. Fry the pieces on all sides.
Add the bulgur, cook in the pan for 2-3 minutes, stirring occasionally. The main thing is to complete the preparation process without being distracted by secondary matters.
Usually it’s 1 to 2.
Salt, pepper, cover, cook until liquid evaporates. On average, the preparation of cereals takes no more than 15 minutes. By this time the peppers are ready, remove them from the oven.
Add chopped green onions, feta cheese, cut into small cubes.
When everything is prepared, prepare a dish for lunch. The recipe is simple with a photo: cut each pepper on top, carefully fill with stuffing.
Turkey fillet on a vegetable pillow
Due to its high protein content and low fat content, turkey fillet is widely used in cooking. Good quality meat has a valuable chemical composition. It contains minerals such as potassium, phosphorus, copper, iron, magnesium, magnesium. In addition to the benefits, baked fillet dishes have excellent taste characteristics. Especially in tandem with vegetables. We offer a quick lunch recipe that is convenient to take with you to work.
How to cook:
The advantage of this dish is that preparations can be prepared in the evening. During the night, the breast is better saturated with the aromas of spices. And in the morning, bake a dish and take fresh, healthy food with you to the tray. You can also cook in the evening. Products keep well the next day in the refrigerator. Well, a baked breast with vegetables is what we recommend for the whole family to cook on the weekend quickly and tasty. Wash the fillet, blot moisture. On average, a turkey fillet varies in weight from 0.5 to 2 kg. Use the average value – 1 kg. or at will.
Rub the fillet with gruel, leave to marinate for the time that is in stock.
Grease a baking dish with oil.
Peel the carrots, wash, cut into half rings with an average thickness of 2 mm.
Cut the leeks into rings. Prepared vegetables and those that can be cooked for lunch, add to the recipe if desired, put in a baking dish.
Divide the cauliflower into inflorescences, put in a mold.
String beans, if desired, cut in half or into 3 parts, also put in a mold.