Lose weight: 15 light recipes


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Tomato and pesto sandwiches

219 calories

Add 1 cup and 1/2 fresh basil leaves, 1 chopped garlic clove, 1 and a half tablespoon of olive oil and 1 tablespoon and 1/2 of Parmesan cheese in a mixer. Add 1 low-fat plain yogurt to the mixture and stir until creamy. Preheat the oven for 10 minutes; place 4 loaves cut in half and let them toast for 2 minutes. Remove them, spread with the basil mixture and add tomato slices. Season with salt and pepper and bake for another 2 minutes.

Tuna kebabs with mushrooms

252 calories

Cut 400g of fresh tuna into small cubes and pour into a pyrex. Mix 2 tablespoons of olive oil, the juice of 1 lemon, chopped parsley, 1 chopped bay leaf, 1 thyme stem, a little salt and pepper. Pour this sauce over the tuna and marinate for 2 hours, covering with a sheet of cling film. Make 4 kebabs, alternating pieces of tuna with slices of tomato-chucha (eight to four people), large mushrooms cut. Grill, turning and brushing with the marinade. Serve with lettuce salad.

Thai chicken soup (2 people)

242 calories

In a frying pan, sauté 1 green pepper cut into cubes, 1 small onion and lemon peel, a little chopped ginger root and zest of 1 lemon. Add 6dl of freshly made chicken broth, 2 chicken breasts cut into pieces about 2 / 3cm and a chilli. Cook for 5 minutes. Decorate with fresh coriander.

Chicken salad with pineapple

282 calories

Cut 400g of chicken and celery in julienne, plus 250g of diced natural pineapple. Add 1 orange juice, season with salt and pepper and wrap everything gently. Decorate with purple lettuce leaves and onion half-moons.

Tropical fruit mousse

118 calories

In a blender, beat the pulp of 1 papaya, 1 mango, 2 passion fruit and 1 slice of pineapple. Carefully wrap this mixture with 200g of fresh lean cheese, 3 egg whites and zest of green lemon or lime peel. Serve cold.

Golden salad

112 calories

Cook 4 fillets of steamed bream, shred them and remove the bones. Add a handful of arugula, 2 medium tomatoes cut into pieces and sprinkle with basil.

Make a vinaigrette sauce, with 2 tablespoons of olive oil, 1 of balsamic vinegar and juice of 1 lemon. Season with salt and pepper to taste.

Cheese dressing (salads and entrees)

83 calories

Beat 2 tablespoons of mustard with salt and pepper to taste and 2 tablespoons of olive oil. When you get consistency, incorporate 125g of lean fresh cheese, previously beaten. Add 2 tablespoons of balsamic vinegar or the juice of half a lemon and your favorite herbs.

Vegetable salad

50 calories

Cook 200g of green beans, drain, cut into pieces. Bake 1 beet separately. Sauté in a frying pan with 1 thinly sliced ​​fennel bulb and little oil. Cut the beets into cubes and mix with the sautéed vegetables. Season with salt and ground pepper. Serve with grilled fish.

Cucumber salad with tangerines

95 calories

In a salad bowl, mix 1 sliced ​​cucumber, 350g of tangerines (or clementines), 1/4 cup of fresh peppermint leaves, 1 tablespoon of apple or balsamic vinegar, 2 tablespoons of olive oil, salt and pepper to taste. Mix everything well and serve cold.

Sardines in the oven with tomatoes and oregano

340 calories

Add 750g of sardines and remove their heads, wash and dry them. Drizzle a pyrex dish with little oil and make a layer of sardines without overlapping them, seasoning with salt and paprika. Prepare a second layer with 2 chopped garlic cloves, 400g of peeled and sliced ​​tomatoes, and chopped fresh oregano. Cook in a preheated oven for 15 minutes and serve with 1 boiled potato.

Fruit bowls with orange juice (6 people)

81 calories

Cut 250g of strawberries, 250g of watermelon pulp with your own utensil. Cut 2 peaches and 2 kiwis into pieces. Divide the fruit into 6 cups, ending with strawberries and

(about 200g in total). Squeeze 4 oranges, strain the juice through a strainer and add 2 tablespoons of powdered sweetener. Pour this juice over the fruits and decorate with fresh mint leaves. Refrigerate for 2 hours before serving.

Stewed lettuce and soy

275 calories

You will use half a cup of granulated soybeans soaked in cold water one hour before cooking. Chop 1 onion and 1 garlic clove. Pour them in a saucepan and add ½ cup of frozen green soy beans (edamame), 1 carrot in julienne, the soaked soybeans, 1 peeled tomato into pieces, 4 lettuce centers cut in half lengthwise. Drizzle with 3 tablespoons of olive oil and soy sauce. Sprinkle with chopped coriander and let simmer for 15 minutes.

Ham salad and yogurt dressing

214 calories

Pour 1 plain yogurt, 1/2 lemon juice, zest and a tablespoon of grapefruit juice into a bowl. Add 8 fresh mint leaves, 1 tablespoon of olive oil, season with salt, mix everything well and set aside. Wash and cut a beaded lettuce, cut into julienne about 200g of chicken ham, peel and cut 1 mango into slices. Drizzle with the yogurt sauce and serve.

Golden bread

215 calories

Cook 1 sweet potato with skin. Cut 4 slices of bread, pass through beaten egg and then flour and brown them in a non-stick frying pan brushed with olive oil. Remove the sweet potato skin, cut it into slices and brown in the same pan. Skin 1 ripe persimmon, puree the pulp and beat with 1 cold vanilla yogurt. Serve the slices of bread with the slices of sweet potato, all drizzled with persimmon sauce.

Spinach and bacon salad (2 people)

410 calories

Wash 300g of spinach and pour into a salad bowl. In a non-stick frying pan, cook 100g of bacon over medium heat, until crispy, stirring constantly. Dry with absorbent paper. Remove excess fat from the frying pan, fry half onion in slices in a tablespoon of olive oil and brown for 2 minutes. Add 480g of fresh mushrooms and cook for 2 minutes, stirring constantly. Then add them to the spinach. Pour 2 tablespoons of apple cider vinegar and 1 cup of cider into the frying pan and cook on medium / high heat for 8 to 10 minutes, until reduced to about 1/2 cup. Season with 1 teaspoon of Dijon mustard, salt and pepper to taste, and pour the dressing on the salad, wrapping well.


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