Search
Language
Quick dishes in a healthy version - recipes for healthier alternatives to well-known fast foods
Table of Contents
1. Crunchy vegetable chips from carrots
It is an excellent substitute for traditional potato chips. Full of vitamins, light and delicious, it enchants with a crispy structure and a natural sweet taste. It can be prepared in a bakery or in an air dryer. It is an excellent addition to main courses or a healthy snack. Ingredients (2 servings): - 360 g of carrots (8 pieces), - 20 ml of olive oil (2 tablespoons), - 4 g of dried rosemary (a teaspoon), - 4 g sweet paprika (a teaspoon), - 2 g of garlic granules (1 teaspoon), - salt to taste. Preparation: 1. Preheat the oven to 200°C. Line a baking sheet with parchment paper. 2. Peel the carrots and cut them into thin slices resembling classic chips. 3. In a large bowl, mix olive oil, rosemary, paprika, garlic, and salt. 4. Add the sliced carrots to the bowl and mix well so that they are evenly covered with spices. 5. Place the carrots on the baking sheet lined with parchment paper and bake for about 25-30 minutes until soft and lightly crisp. Turn the chips over halfway through baking. *The chips can also be prepared in the air dryer. Just bake them for about 20 minutes at 180°C, stirring occasionally. Nutritional value (1 serving): - energy: 149 kcal, - protein: 2 g, - fat: 10 g, - carbohydrates: 31 g.2. Homemade kebab in an improved version
Kebab has become one of the favorite dishes of Poles in recent years. Its homemade version can be a wholesome meal, without excessive fat or excess calories. Ingredients (for 2 servings): 250 g chicken breast (piece), 10 g olive oil (tablespoon), 15 ml lemon juice (tablespoon), 75 g Greek yogurt (3 tablespoons), 5 g mustard (½ teaspoon), 122 g whole-grain tortilla (2 pieces), 170 g tomato (piece), 45 g cucumber (¼ piece), 25 g red onion (¼ piece), spices: sweet paprika, cumin, turmeric, granulated garlic, dried oregano, salt and pepper to taste. Preparation: 1. Cut chicken breast into cubes. In a bowl, mix olive oil with spices (paprika, cumin, turmeric, garlic, 1 teaspoon lemon juice, oregano, salt, pepper). 2. Place chicken cubes in the marinade, mix and let marinate for at least 30 minutes (if possible, longer, e.g. 2 hours). 3. Heat oil in a pan, fry meat for 6-8 minutes until golden brown, well-cooked but still juicy. 4. In a bowl, mix yogurt, mustard, 1 teaspoon lemon juice, granulated garlic, salt, and pepper. 5. Cut vegetables into thin slices. 6. Place meat, vegetables, and yogurt sauce on the tortilla. Roll or fold into a bag. Heat on a dry pan. Nutritional value (per serving): 400 kcal, 37 g protein, 12 g fat, 36 g carbohydrates.3. Quick chicken pieces in breading
It is a delightful and more nutritious alternative to traditional fried pieces of meat from fast food or supermarket freezers. With simple ingredients and quick preparation time, they can become a favorite snack not only for children. Ingredients (for 2 servings): – 250 g of chicken breast (piece), – 50 g of eggs (piece), – 30 g of corn flakes (cup), – 10 ml of olive oil (spoon), – spices: sweet paprika, garlic powder, salt and pepper to taste. Preparation: 1. Cut the chicken into small pieces. 2. In a bowl, beat the egg, gently crumble the corn flakes and mix them with the spices. 3. Cover the chicken pieces with the egg and then roll them in the corn flakes mixture. 4. Heat the olive oil in a pan and fry the pieces for about 3-4 minutes on each side, until they are golden and crispy. You can also bake them in the oven: place them on a baking sheet lined with parchment paper and bake at 200°C for about 15-20 minutes, turn them over halfway through baking. Nutritional value (per serving): – energy: 235 kcal, – protein: 31 g, – fat: 7 g, – carbohydrates: 13 g.4. Vegetarian patties made from chickpeas and buckwheat
This is a full-fledged alternative to the classic burger that is sure to surprise not only the biggest meat lovers. Ingredients (for 2 servings): - 180 g of canned chickpeas (glass), - 40 g buckwheat (1/4 glass), - 50 g onion (1/2 piece), - 5 g garlic (clove), - 20 g oatmeal (2 tablespoons), - 50 g egg (piece), - 10 ml olive oil (spoon), - 130 g rye buns (2 pieces) - 170 g tomato (piece), - 25 g arugula (handful), - 25 g red onion (1/4 piece), - 20 g mustard (2 teaspoons), - 30 g ketchup (2 tablespoons), - spices: paprika, cumin, salt, pepper. Preparation: 1. Cook buckwheat according to package instructions and drain. 2. Drain the chickpeas and mash with a fork or blend into a smooth paste. 3. Finely chop the onion, press the garlic through a garlic press, and grind the oatmeal into flour. 4. Add chickpeas, buckwheat, onion, garlic, oatmeal, egg and spices and mix well. 5. If the mixture is too runny, more oatmeal or a little breadcrumbs can be added to give the patties shape. 6. Form two patties from the mixture and fry in hot oil for about 4-5 minutes on each side until golden brown and crispy. 7. Lightly toast the buns until they are slightly crispy. 8. Spread mustard and ketchup on the bottom half of the bun, then place the patty, the tomato slices, the red onion and the arugula. Cover with the top half of the bun and press lightly. Nutritional value (per serving): - Energy: 562 kcal, - Protein: 22 g, - Fat: 14 g, - Carbohydrates: 89 g.5. A full-grain pinsa in the pizza style
A whole grain pinsa with vegetables is an extremely crispy and delicious tasting option that is easily digestible. Instead of using traditional dough made from wheat flour, a whole grain dough is used which provides more fiber, but is equally tasty. Ingredients (for 2 servings): – 230 g whole grain pinsa (piece), – 60 g tomato paste (4 tablespoons), – 5 ml olive oil (1 tablespoon), – 5 g garlic (1 clove), – 125 g mozzarella light (ball), – 200 g cocktail tomatoes (10 pieces), – 25 g rocket (handful), – seasoning: dried oregano, salt and pepper. Preparation1. Preheat the oven to 220°C. 2. Heat the oil in a pan and sauté the garlic pressed through the press. Add the passata and simmer everything for about 2–3 minutes. 3. Spread the pinsa with the sauce. Grate the mozzarella coarsely and sprinkle the base with it. 4. Put the pinsa in the preheated oven and bake for about 7–10 minutes until the cheese has melted and the edges of the dough are crispy. 5. Cut the tomatoes into quarters. 6. Serve the finished pinsa with tomatoes and rocket. Nutritional information (per serving): – Energy: 450 kcal, – Protein: 25 g, – Fat: 13 g, – Carbohydrates: 55 g.
