Housewives and working mothers are confused about choosing healthy, quick meals every day for lunch, especially with their preoccupation with arranging the house and work and the arrival of children from school and sports training, so today “Supermama” presents you with some ideas for quick healthy meals that you can prepare in record time. 5 quick healthy meals Learn with us in this article different and varied ideas for healthy meals in less than 30 minutes.
How to cook and make spaghetti pasta and serve it with bolognese sauce
½ kilo (500 g) spaghetti pasta. ½ kilo (500 g) minced meat. ½ kilo (500 g) finely chopped tomatoes 2 tablespoons (30 ml) olive oil or any vegetable oil. A medium onion, finely chopped. 3 cloves minced garlic. ½ cup (125 ml) water. 2 tablespoons (25 g) tomato sauce. 1 teaspoon (5 g) crushed dried basil. Salt and black pepper. Sprinkle of nutmeg. Method: On medium heat, heat the oil, then add the onions and saute them until they wilt. Add garlic and stir for a minute, then add fresh tomatoes, tomato sauce and water, and bring to a boil. On a medium heat, add the meat, stirring constantly, until it changes color and turns brown. Add the meat to the sauce, salt, black pepper, basil and nutmeg, and stir well. Cover the pot and leave it on a very low heat for 20-25 minutes. Boil the pasta with a little salt in the boiling water, leave it until it is done, and then drain it from the water. Put the pasta in serving dishes, then put the Bolognese sauce on top, and serve it to your family hot.
How to make fish fillet
1 kilo (1000 g) fish fillet. 2 large onions sliced thin. One large green pepper, sliced thin. A large yellow pepper, sliced thin. One large red pepper, sliced thin. Crushed hot red pepper. 3 cloves minced garlic. ¼ cup (60 ml) soy sauce. 2 tablespoons (30 ml) lemon juice. ½ teaspoon (2.5 g) salt. ½ teaspoon (2.5 g) black pepper. ½ teaspoon (2.5 g) paprika Method: Preheat the oven to 200°C. In a large bowl, put onions and colored pepper, and mix well. In a large bowl, put garlic, soy, paprika, salt, black pepper, lemon juice, cayenne pepper, and fillets, and mix well. Leave the fish aside for 10 minutes. In a Pyrex tray, arrange the fillets, then spread the vegetable mixture on top. Spread the soy sauce mixture over the fish and vegetables, then cover the tray with foil. Put the tray in the oven for 20 minutes, then remove the foil, and put the tray back in the oven for 10 minutes. You can season the fillet with salt, black pepper, lemon juice, paprika and garlic, and keep it in the freezer and use it for the time you want with different recipes.
How to make pizza with toast
10 slices of whole-wheat brown toast. ¼ cup (50 g) pizza sauce. ¼ kilo (250 g) pepperoni. 1 cup (200 g) grated mozzarella cheese. ½ cup (100 g) colored pepper, cut into small cubes Fresh basil leaves. Method: Preheat the oven to 180°C. Grease the toast slices with the sauce, then spread the pepperoni and colored peppers. Spread the cheese and basil leaves, then place the toast in an oven tray. You have to put the tajine in the oven until the cheese melts, then you have to serve it to your family.
How to make grilled chicken breasts
1 kilo (1000 g) chicken breasts (pane). ½ cup (100 g) yogurt. 1 tablespoon (15 ml) lemon juice. ½ teaspoon (2.5 g) paprika ½ teaspoon (2.5 g) onion powder ½ teaspoon (2.5 g) garlic powder Salt and black pepper Method: In a large bowl, put the yogurt, lemon juice, paprika, onion, garlic powder, salt and black pepper, and mix well. Add the pane, stir well, then leave the chicken aside for 20 minutes. Heat your grill, grease it with a drop of oil, then put the chicken on it for 4 minutes on each side, then serve it hot. You can season the chicken with the same seasoning, keep it in the freezer, and use it whenever you want. You can also dip chicken breasts in flour, eggs and breadcrumbs, keep them in the freezer, and fry them for the time you want.
You can also eat some of these healthy foods
1- Sauteed vegetables:
2 potatoes + 2 zucchini + 2 carrots + a cup of peas + 2 colored peppers + salt and black pepper
How to prepare sauteed vegetables:
Cut the ingredients into wide slices, boil a pot of water over the fire, put a colander over it, put the vegetables in it and cover until they are just steamed, then add salt and black pepper and stir several times until they are cooked on all sides.
2- Healthy boiled rice:
Ingredients: 2 cups of water + 1 cup of rice + 1 tablespoon of salt
How to prepare healthy boiled rice:
Wash the rice and drain it and put it in 2 cups of water on the fire and let it boil and keep stirring it then add a spoonful of salt and stir it until it is done then drain it from the water well and serve it with the sauteed vegetables.
3- Grilled pane:
Chicken breast + yogurt box + lemon juice + onions + salt and black pepper
How to prepare grilled pane:
Grate the onions, add yoghurt, lemon, salt and black pepper, put the pane in the marinade and leave it in the refrigerator for half an hour, then put it in a tray and put it in the oven with the seasoning, flipping it on both sides until it is done.
4- Pasta with sauce without oil:
1 bag of spaghetti + 2 crushed garlic cloves + salt and black pepper + 2 cups of water + sauce
How to make pasta with sauce without oil:
Boil the pasta and drain it, and in another bowl add two tablespoons of sauce with the mashed garlic, then add two cups of water with salt and black pepper and leave it on the heat to boil for 10 minutes, then add the sauce to the pasta, stir well and serve with green salad.
5- Grilled fish without oil:
1 kilo of tilapia fish + 2 lemons + salt, pepper and cumin + spoon of ginger + spoon of fish spices + sliced onions and tomatoes
How to make grilled fish without oil:
Clean the fish well and mix the spices with ginger, lemon, salt, pepper and cumin and put it inside the fish with onion and tomato slices and stack it in a tray, then cover it with foil, then put it in the oven and after 15 minutes, remove the foil and leave it under the grill until it is cooked.