Tuesday, 4 October, 2022

|

Are you missing an idea for a healthy lunch for work? Use our delicious inspirations.

Grits with salmon

Ingredients:

  • salmon – 150 g,
  • buckwheat groats – 100 g,
  • avocado – 1 pc,
  • egg – 1 pcs,
  • soy sauce – 2 tbsp,
  • vegetable oil – 1 tbsp,
  • juice of 1/2 lemon,
  • salt and pepper to taste.

Method of preparation

  1. Cook the semolina according to the instructions on the package. Hard boil the egg.
  2. Salt and pepper the salmon.
  3. Heat oil in a frying pan. Fry the salmon for about 3 minutes, until the crust is golden. Then flip to the other side, fry for a minute.
  4. Sprinkle the finished salmon with lemon juice and soy sauce.
  5. Cut avocado into slices, sprinkle with a few drops of lemon juice and add a boiled egg.
  6. Place the salmon on top of the porridge, the avocado and egg salad can be put in a separate box.

Pasta with zucchini

Ingredients:

  • pasta – 50 g,
  • zucchini – 400 g,
  • vegetable broth – 5 tbsp,
  • sun-dried tomatoes – 3 pcs,
  • onion – 1 pcs,
  • garlic – 1 clove,
  • oil – 1 tbsp,
  • grated parmesan cheese,
  • fresh herbs, for example, basil.

Method of preparation

  1. Cook the pasta al dente. 
  2. Chop the herbs and add to the pasta. We pour boiling water over the sun-dried tomatoes.
  3. We fry chopped onion and garlic, after a while we add chopped zucchini.
  4. We pour the broth into the vegetables and add the sun-dried tomatoes.
  5. We cook the dish for about 5 minutes, over low heat. We add the pasta and mix thoroughly.
  6. Serve sprinkled with grated Parmesan cheese.

Green risotto with chicken and vegetables

Ingredients:

  • jasmine rice – 100 g,
  • chicken breast – 1 piece,
  • vegetable broth – 1 cup,
  • red bell pepper,
  • spinach – 1 package,
  • mushrooms – 5 pcs,
  • onion – 1 pcs,
  • olive oil – 1 tbsp,
  • salt, pepper, sweet paprika in seasoning.

Method of preparation

  1. Heat olive oil in a frying pan and fry the finely diced onion.
  2. Wash the chicken breast, cut into cubes and add to the pan. We fry for about 10 minutes.
  3. Cut the peppers into cubes, add them to the chicken and simmer for a few minutes. We add sliced mushrooms and continue to stew for about 5 minutes.
  4. We add rice to the dish, stir and pour broth. We simmer on low heat.
  5. After 10 minutes, we add spinach and simmer for about 7 more minutes. At the end of cooking we season the dish with salt and pepper.

Groats with vegetables

Ingredients:

  • bulgur groats – 100 g,
  • red bell pepper, yellow bell pepper – 1/2 pcs each,
  • cucumber – 1 pc,
  • green peas – 50 g,
  • olive oil – 3 tbsp,
  • parsley,
  • juice of 1/2 lemon,
  • turmeric, cumin, salt and pepper.

Method of preparation

  1. Cook the semolina according to the instructions on the package. Once cooked, transfer it to a bowl.
  2. In a smaller bowl mix the ingredients for the sauce: oil with one teaspoon of turmeric and cumin, season with salt and pepper.
  3. Add the diced peppers and cucumber to the porridge. We mix.
  4. We add peas and chopped parsley.
  5. Pour the sauce over the dish and sprinkle with lemon juice.

Express salad

Ingredients:

  • salad mix – 1 package,
  • feta cheese – 50 g,
  • sun-dried tomatoes – 4 pcs,
  • black olives – several pcs,
  • red onion – 1/2 pcs,
  • olive oil – 4 tbsp,
  • juice of 1/2 lemon,
  • thyme, oregano, salt and pepper.

Method of preparation

  1. Put washed lettuce into a bowl.
  2. Add chopped tomatoes, olives and feta cheese and chopped onions.
  3. In a separate bowl, mix the ingredients for the dressing: olive oil and lemon juice, season with thyme, oregano, salt and pepper.
  4. Pour the dressing over the salad.

main photo: pixabay.com/Sponchia

Leave a Reply