Healthy dinner: top 5 recipes

In an effort to stay slim (as an option — to get rid of excess weight), we have firmly learned: there is nothing worse than eating before bed. However, heroic attempts to refuse the last meal often turn into poor health, insomnia, or end with an unauthorized visit to the refrigerator and belated remorse. If the situation is too familiar to you from personal experience, you can finally relax: nutritionists have recognized the need for a healthy dinner, but they have formulated a number of restrictions:
·   you can eat after 6 pm, you need to have dinner no later than three hours before bedtime;
·   calorie content of the last meal should be no more than 500 kcal;
·   It is recommended to give preference to easily digestible proteins, as well as foods rich in complex carbohydrates, fiber and vitamins.

But what to cook for dinner, so as not to feel hungry before going to bed, and at the same time, not to suffer from overeating? Together with estet-portal.com we are looking for an answer to this question.

Chicken breast with green salad: quick and satisfying

Chicken breast — the least calorie part of the carcass, it contains the minimum amount of fat. Let's prepare a light and satisfying salad that will save you from nightly outings for a sandwich, but will not give you a reason to worry about problems with your figure. To prepare the salad, we need:
·   chicken breast — 150 g;
·   tomatoes — 2 pcs;
·   natural yoghurt — 2st. spoons;
·   garlic — 2 cloves;
·   a few lettuce leaves;
·   a little basil;
·   salt and pepper mixture — to taste.

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If you have found all the necessary ingredients, we can start preparing the salad:
1. Wash the meat, dry it and cut it into small cubes.
2. Fry the resulting pieces until a golden hue appears. You You can fry them in a dry non-stick pan or use a little vegetable oil. At the end of cooking, add salt and pepper.
3. We collect our salad. Put the lettuce leaves, meat and sliced tomatoes
4 on a flat plate. Sprinkle the salad with chopped basil and garlic, season with natural yogurt.
Your hearty and healthy dinner is ready!

Oven baked fish — for beauty and health

Use fish as the basis for a tasty and healthy dinner — a great idea, especially if you prefer oven-baked hake, cod, pollock or carp. Fish is rich in easily digestible protein, contains many essential vitamins and minerals. At the same time, such a dinner will not harm the figure. To prepare one baked carcass (700 — 800 g) we need:
·   onions — 1 piece;
·   hard cheese — 75g;
·   lemon juice — 2 tbsp. spoons;
·   vegetable oil — 1 st. spoon;
·   salt, pepper,

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The cooking technology is extremely simple.

1. Wash the fish fillet, dry it, rub it with salt and pepper, sprinkle with lemon juice or apple cider vinegar.
2. Cut the onion into rings.
3. Lubricate the baking dish with oil, lay out the prepared fish fillet, sprinkle with onions and put in a preheated oven.
4. Bake the fish for 20 minutes, then sprinkle with grated cheese and put in the oven for another 5 minutes.
5. Serve fish with vegetable salad.

Baked fish is delicious not only warm, but also cold. To make the dish more expressive, you can add garlic or your favorite aromatic herbs.

Voilà, the right dinner is on your table.

Curd casserole with pumpkin — vitamin energy

If you cooked meat or fish for lunch, we suggest serving the most delicate, healthy and incredibly beautiful curd casserole for dinner. This really low-calorie and healthy dinner contains a minimum of simple

carbohydratesand animal fats, however, it will provide you with vitamin energy and provide the body with calcium.

To prepare the casserole we need:·   low-fat cottage cheese — 0.5 kg;
·   pumpkin — 0.5 kg;
·   chicken eggs — 3 pcs;
·   honey — 4 tbsp. spoons;
·   orange zest — 1 st. spoons;
·   corn starch — 2 tbsp. spoons;
·   cinnamon — ⅓ st. spoons;
·   nutmeg, salt — to taste;
·

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So, let's start cooking.

1. We clean the pumpkin from the peel and seeds, cut into pieces of arbitrary shape, place in the oven, heated to 180 ° C, and bake until soft.

2. We give the cottage cheese the most homogeneous consistency. To do this, you can use a blender, meat grinder or rub it through a sieve.
3. Beat eggs lightly, mix with honey, orange zest, and combine with prepared cottage cheese. Add starch and mix thoroughly.
4. If the pumpkin pieces have become soft, grind them in any convenient way and combine with the rest of the ingredients. Add nutmeg and a pinch of salt.
5. Lubricate the baking dish with butter or refined vegetable oil and fill it with the resulting mass.
6. We put the form in a preheated oven.
A piece of this casserole will serve you as a great light snack during the working day or as a healthy dinner at the end of the working day.

Ratatouille with mozzarella — cartoon dish

Perhaps, you associate the name of the dish with the cartoon of the same name in the first place. But who said that your culinary skills are not enough to reproduce this culinary masterpiece in your kitchen? This type of vegetable casserole is especially relevant for those who gain weight from the mere mention of food. The dish does not contain starchy vegetables, but is rich in

fiber

, which will help improve digestion, and therefore will be ideal as a healthy dinner.

Yes, and you will need quite a bit:

·   zucchini — 1pcs;·   eggplant — 1pcs;·   bell pepper (large) — 3 pcs;
·   tomatoes— 2 pcs;
·   mozzarella cheese — 150 g;
·   basilica— ½ beam;
·   garlic — 2 cloves;
·   olive oil — 2 tbsp. spoons;
·   salt, spices.

My default image The technology is quite simple even for those who are just learning the basics of culinary knowledge.

1. First of all, let's deal with the sauce: scald the tomatoes with boiling water and get rid of their skin. Heat oil in a frying pan and fry finely chopped tomatoes, one finely chopped pepper and chopped garlic.

2. When the vegetables become soft, generously grease our baking dish with the resulting sauce.

3. Eggplant, zucchini (you can use zucchini) and the remaining peppers cut into circles, cheese — slices. Leave some cheese — you will need it at the very end of cooking.
4. In a mold greased with sauce, lay out the vegetables, alternating them with cheese. Salt, add your favorite spices and cover the vegetables with the rest of the sauce.
5. In the oven, preheated to 180. ° C, then we place the form and wait 20 minutes.
6. The remaining cheese is rubbed on a coarse grater. Sprinkle them with our masterpiece and wait another 10 minutes. During this time, the cheese will melt and form a golden crust.

If you like to experiment, try adding pieces of boiled meat to your vegetable casserole or replace exotic mozzarella with more familiar cheese - it's also very tasty!

Cauliflower Omelet — quick and healthy dinner

Usually we cook eggs for breakfast, but a tender and fluffy omelet with vegetables will do just fine as a proper dinner. Such a dinner — just a godsend for those who do not have too much free time.

For the omelet we need:

· cauliflower — 300g;

· tomatoes (medium) — 4 pcs;

·   hard cheese — 50 g;
·   chicken eggs — 6 pcs;
·   milk — 200 ml;
·   salt, black pepper or any natural seasoning;
·   greens.
·   vegetable oil for frying.

My default image This omelette is prepared easily and simply.

1. We sort the cabbage into inflorescences, immerse it in boiling salted water and boil it (no longer than 10 minutes).

2. We shift the finished cabbage inflorescences into a deep frying pan, put the tomatoes cut into small cubes on top. Reduce the heat, cover with a lid and let the vegetables stew a little. Add salt and spices.

3. Beat the eggs and mix with milk, sprinkle with grated cheese and herbs on top. Close the lid and cook over medium heat.

Of course, you can use a variety of vegetables — almost all of them go well with egg and cheese.
Healthy dinner – this is very important, we offered just a few options, & nbsp; which will not make you look at the scales with chagrin and "burn" extra calories in training until the seventh sweat.