To prepare a hearty and easy meal, you don't have to count calories - we've already done it for you. All the dishes in this selection contain no more than 300 calories, and their taste does not suffer from this at all.
[PAGED_GALLERY] [GPAGE_H]Italian cod fillet[/GPAGE_H]
What you need (for 1 serving):
- cod fillet, 125g;
- half a zucchini;
- spicy tomato sauce (you can choose any favorite, most importantly, not on a mayonnaise basis);
- fresh basil leaves.
Cooking method
- Groast sliced zucchini and cod on a grill pan. If there is no special one, fry in a regular pan with a little olive oil and s alt.
- Serve with sauce and a few basil leaves, drizzle with lemon juice and serve.
One serving contains 200-220 calories.
What You'll Need (Serves 4):
- 500g penne pasta or spaghetti;
- three medium-sized tomatoes;
- large bell pepper;
- zucchini zucchini;
- 2-3 heads of garlic;
- olive oil;
- spices (s alt, rosemary, basil).
Cooking method
- Cook the pasta according to package instructions. Drain the water, but not completely, let about a tablespoon of liquid remain in the pan.
- In parallel, pour olive oil into a frying pan, fry the peeled garlic heads in it until golden brown, put on a napkin, they will no longer be needed.
- Cut vegetables into small pieces and fry in garlic oil with s alt and spices.
- Mix pasta and sauteed vegetables. The dish is ready, you can serve it to the table.
The calorie content of the dish is about 270 calories per serving.
What you need (for 4-5 servings):
- 10 sausages;
- 2 minced garlic cloves;
- 2 small red onions;
- a small zucchini;
- eggplant;
- yellow bell pepper;
- 200g cherry tomatoes;
- two tablespoons of olive oil;
- s alt, rosemary.
Cooking method
- Cut the sausages into pieces 5-6 cm long, lightly fry.
- Chop the onion and fry it lightly with garlic in olive oil. Transfer to a bowl and set aside.
- Cut all vegetables into small cubes and fry for 20-25 minutes in the same oil. At the end, add sausages and onions with garlic. Let it simmer covered for 3-5 minutes to heat evenly. Done!
One serving of this lunch is 280-310 calories.
What you need (for 1 serving):
- a small piece of skinless chicken fillet;
- 50 ml natural yoghurt;
- tablespoon Dijon grain mustard;
- chopped garlic clove;
- zest and juice of half an orange;
- 50 g boiled green beans.
Cooking method
- Preheat the oven to 200 degrees. Make a few cuts in the fillet, season with s alt.
- In a bowl, combine yogurt, mustard, garlic, orange juice and zest, mix well.
- Soak the chicken fillet in the mixture for 20 minutes. Bake for 20-25 minutes at 200 degrees.
- Put the finished chicken on a plate with boiled green beans and enjoy the resulting dish.
170 calories per serving.
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