7 delicious and healthy meals for the whole week

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Lifehacker offers 7 recipes for unusual dishes that will provide the body with the necessary substances, energize and delight the taste buds. It's also very easy to make!

Recipe number 1. Tomato soup with bell pepper and almonds

Ingredients:

• 2 tablespoons olive oil
• ½ teaspoon dry blend of Italian herbs;
• 1/2 teaspoon fresh or dried thyme or oregano
• 2 red bell peppers, cut into pieces;
• 4 cloves of garlic;
• 3 cans (450 ml each) of canned tomatoes;
• ¼ cup almonds, peeled and minced.

Preparation

Heat the olive oil in a skillet and sauté the bell peppers, garlic and spices for 2-3 minutes, or until the garlic is golden brown. Gently add the tomatoes, reducing heat, bring to a boil and simmer for 3-4 minutes.

Grind the finished soup in a blender almost until smooth and serve, sprinkled with almonds.

Recipe number 2. Chicken in lemon-honey sauce

Ingredients

For chicken:

• 750 g chicken breast;
• 3 tablespoons of soy sauce
• 2 tablespoons of rice vinegar
• 1 tablespoon olive oil
• salt and pepper to taste;
• sesame seeds, chopped green onions, lemon peel or lemon wedges for garnish (your choice).

For the sauce:

• ¾ cups of chicken broth;
• ¼ cups of lemon juice;
• 3 tablespoons of honey;
• 2 tablespoons corn or potato starch
• zest of 1 lemon;
• a pinch of ground ginger.

Preparation

Mix the soy sauce with rice vinegar, pour into a bag, put the chicken in there, and put the bag in the refrigerator for at least 10 minutes (you can marinate up to 8 hours). Then salt and pepper the breasts on both sides, cut into small pieces and fry in a pan until tender. Put the finished chicken on a separate plate.

In the same skillet, mix all the ingredients for the sauce, bring it to a boil and cook until thickened for 5-7 minutes. Then add the chicken pieces there, mix well with the sauce, remove from heat and add additional ingredients as desired.

Serve with rice, quinoa, or any other side dish of your choice.

Recipe number 3. Italian pasta soup

Ingredients:

• 500 g minced turkey;
• 1 cup finely chopped onion
• 2 cups carrots, cut into thin strips
• 2 cups celery stalk, cut into small pieces
• 1 green bell pepper, diced
• 3 tablespoons of minced garlic;
• 1 large can (830 ml) tomatoes in their own juice (cut into slices)
• 1 large can (830 ml) tomato puree
• 800 ml of broth;
• 1 can (430 ml) canned red beans
• 1 can (430 ml) canned white beans
• 1 tablespoon of dry mixture of Italian herbs;
• 220 g of fine curly paste;
• salt and pepper to taste.

Preparation

Take a deep saucepan with a thick bottom, add a little olive oil and fry the minced meat until tender. Put it on a separate plate.

Add onions, carrots, celery and green peppers to the same saucepan. Fry over low heat for 5 minutes, then add garlic and cook for another 2-3 minutes.

Then put the tomatoes, tomato puree, broth, beans, spices, salt, pepper and minced meat there, cover and cook over low heat for about an hour.

Boil the pasta in a separate saucepan and add it to the mixture at the very end. Boil the soup for another 5 minutes, remove from heat and serve.

Recipe number 4. Pasta with spinach

Ingredients:

• 240 g of pasta (preferably thin);
• 3 tablespoons of butter;
• 2 cloves of garlic, minced;
• 5-6 cups chopped spinach (frozen)
• grated parmesan;
• salt and freshly ground black pepper to taste.

Preparation

Boil the pasta in a separate saucepan until tender. Set aside and leave ½ cup of water in which it was boiled.

Heat the butter in the same saucepan. Add chopped garlic and sauté it for 2-3 minutes. Then add the boiled pasta and spinach. Cook until the spinach leaves are tender. If the paste starts to burn, add a little water. At the end, put a little grated Parmesan in a saucepan, mix well, salt and pepper to taste.

Put the finished pasta in a large platter and add some more cheese.

Recipe number 5. Salad with chicken and avocado

Ingredients:

• 750 g chicken breasts;
• 2 cups chicken stock
• 1 bay leaf;
• 1 avocado, cut into small cubes
• ½ cup red onion, diced;
• 2 tablespoons cilantro, minced;
• ⅔ cups of Greek yogurt
• 2 tablespoons lime juice
• ¼ teaspoon of salt;
• ½ teaspoon of cumin;
• ¼ teaspoon dried garlic.

Preparation

In a small saucepan, bring the chicken stock to a boil, add bay leaves and chicken. Cook until tender. Take out the finished chicken, cool and cut into small cubes.

Prepare salad dressing in a separate large bowl. To do this, mix Greek yogurt with lime juice, salt, cumin and garlic.

Add the chicken, avocado, onion and cilantro to the same bowl, mix all the ingredients well and serve.

Recipe number 6. Rolls with vegetables and hummus

Ingredients:

• 2 wheat tortillas or 2 thin pita bread;
• 2 tablespoons of hummus
• 1 avocado, mashed in mashed potatoes;
• ½ cup of any sprouts or lettuce leaves;
• ¼ cups carrots, cut into thin strips;
• 1 bell pepper, cut into strips and sauteed.

Preparation

Unroll the pita bread or tortilla, lay out the ingredients in layers: first, hummus, then mashed avocado, sprouts or lettuce leaves, carrots in strips and fried bell peppers.

Roll the pita bread, cut in half and serve.

Recipe number 7. California rolls with avocado and brown rice

Ingredients:

• 8 wheat tortillas or thin pita bread;
• 240 g crab meat (optional);
• 1/2 cup diced tomatoes
• ½ cup cucumbers, diced;
• 1 avocado, diced
• 2 cups boiled brown rice
• 3 teaspoons of sesame seeds;
• ¼ cups of soy sauce.

Preparation

In a small bowl, combine cooked rice with sesame seeds. Unfold the tortillas and begin to lay out in layers: rice, crab meat, tomatoes, cucumbers and avocados. Roll the tortillas, cut in half and serve along with the soy sauce.