Green Thai curry with chicken
Warming green curry is a good option for lovers of spicy flavours. Try an original Thai recipe that doesn’t require many sophisticated ingredients.
Ingredients for 2 servings:
- 100 g of basmati rice,
- 50 g of green curry paste,
- 400 ml of coconut milk,
- 100 ml of water,
- a tablespoon of fish sauce (or a pinch of salt),
- 2 teaspoons of erythrol, xylitol or any other sweetener,
- 300 g of chicken breast,
- onion,
- a tablespoon of olive oil,
- eggplant (can be substituted for broccoli, cauliflower, zucchini or other vegetables),
- 150 g of frozen green beans,
- 2 handfuls of spinach,
- optional: kaffir lime leaves.
Preparation:
- Boil water, add basmati rice and cook for about 12 minutes.
- Chop the onion, dice the chicken and eggplant (or other vegetables of your choice).
- In a saucepan, heat the olive oil. Add curry paste and sauté until a distinct aroma is released. Add the onion and sauté for about 2 minutes.
- Pour in coconut milk. Add water and increase the temperature. If you have kaffir lime leaves, add them to the saucepan.
- Add chicken, eggplant, green beans and cook for about 8 minutes in coconut milk.
- At the end of cooking, season with fish sauce and erythrol (or any sweetener). Add spinach.
- Serve the curry with rice.
Macronutrients per serving:
- Energy: 850 kcal
- Protein: 46 g
- Fat: 43 g
- Carbohydrates: 55 g
Tips: Any vegetable will work well in the curry – broccoli, carrots, cauliflower, pumpkin, zucchini, tomatoes, mushrooms, cabbage or kohlrabi. You can easily convert the recipe from a meat version to a vegan one – use tofu instead of chicken, but then skip the fish sauce, which is not a vegan ingredient. Add a pinch of salt instead.
Protein pasta in a creamy tomato sauce
Do you know the popular recipe for pasta with roasted cherry tomatoes and feta? A similar effect can be achieved even more simply and quickly, without preheating the oven. Check out how to prepare a delicious vegetarian dinner in 15 minutes.
Ingredients for 1 serving:
- 125 g of red lentil pasta (or other leguminous pasta),
- 300 g of cherry tomatoes,
- 100 g of feta cheese,
- a tablespoon of olive oil,
- a handful of basil,
- 2 cloves of garlic,
- freshly ground pepper.
Preparation:
- Cut tomatoes into halves, cut feta cheese into small cubes.
- In a large pan, heat olive oil, add cherry tomatoes and sauté over high heat for about 5 minutes (the skin may brown – this is advisable). Shake the pan every now and then.
- Cook leguminous pasta in water according to the recipe on the package (about 7 minutes).
- Add feta and pressed garlic to the tomatoes. Sauté for another 5 minutes.
- Drain the cooked pasta, leaving about ½ glass of the pasta water.
- Add the pasta to the pan and stir in the sauce and water. Sprinkle with fresh basil and freshly ground black pepper.
Macronutrients per serving:
- Energy: 869 kcal
- Protein: 52 g
- Fat: 34 g
- Carbohydrates: 82 g
Tip: If you don’t have lentil pasta (or any other leguminous pasta), you can use wholemeal pasta or regular wheat pasta, but it is a good idea to add some extra source of protein to the sauce, such as white beans or lentils.
Salmon with capers, cabbage and millet groats
Here’s a dinner option with salmon rich in valuable omega-3 fatty acids. It is a perfectly balanced dish, and making the whole dinner takes as long as the groats cook – about 15 minutes.
Ingredients for 2 servings:
- 300 g of salmon,
- 100 g of millet groats,
- 40 g of capers,
- 2 tablespoons of Dijon mustard,
- 150 ml of stock or white wine,
- 300 g of white cabbage,
- carrot,
- a handful of leaf parsley.
Preparation:
- Add millet groats to boiling salted water. Cook it for about 14 minutes (according to the recipe on the package).
- Cut the salmon into 2 thin pieces. Chop up the cabbage and carrots finely.
- Heat the olive oil in a pan. Add the salmon pieces and fry them for about 3-4 minutes on each side.
- Add capers, mustard and stock to the pan. Heat and boil the sauce.
- Add the cabbage and carrots to the pan. Stir, then simmer for about 2 minutes.
- Put a serving of millet groats on a plate, arrange the sautéed vegetables on it, and top with salmon. Sprinkle with parsley and pour over the sauce from the pan.
Macronutrients per serving:
- Energy: 562 kcal
- Protein: 45 g
- Fat: 23 g
- Carbohydrates: 47 g
Tip: Instead of capers, you can use olives or sun-dried tomatoes. A single serving is quite small and low in calories – so you can double the proportions if your calorie needs permit.
Chickpeas in bell pepper sauce
Aromatic chickpeas in bell pepper sauce is a great idea for a healthy dinner in 15 minutes. The dish will be vegan if you use soy cream. If you want a higher calorie content (e.g. because you play sports), you can add cashew nuts, a fried egg or a poached egg.
Ingredients for 2 servings:
- 400 g of tinned chickpeas,
- 200 ml of 12% cream or soy cream,
- 2 red bell peppers,
- onion,
- 3 teaspoons of sweet pepper powder,
- optionally: 1 teaspoon of chili pepper,
- 150 g of mushrooms (such as champignons or oyster mushrooms),
- 2 tablespoons of soy sauce,
- 120 g of couscous,
- a pinch of pepper and a pinch of salt,
- 20 ml of olive oil.
Preparation:
- Drain the chickpeas and dry with paper towels. Sprinkle it with sweet and hot pepper powder.
- Dice the peppers, slice the onions into feathers, and cut the mushrooms into quarters.
- Pour boiling water over the couscous and wait about 5 minutes, according to the recipe on the package.
- Heat the olive oil in a large pan. Add the onion and sauté for about 3 minutes.
- Add chickpeas and peppers, sauté for about 5 minutes over medium heat.
- In a separate dry pan (preferably a grill), roast the mushroom pieces for about 6 minutes – until browned. At the end, add soy sauce and mix.
- Add cream to the pan with chickpeas, stir. Season with salt and pepper.
- Serve the chickpeas with couscous and sautéed mushrooms.
Macronutrients per serving:
- Energy: 788 kcal
- Protein: 27 g
- Fat: 28 g
- Carbohydrates: 98 g
Tip: This dinner is a great way to use up leftover carbohydrate side dishes (and, in the process, take advantage of the great properties of resistant starch, which is produced when cooling them down). For example, pre-cooked pearl groats, buckwheat groats, potatoes or rice will work well. Add them instead of couscous. You can heat them in a pan along with the chickpeas – then add them at the same time you add the cream.
Salad with peanut sauce
It is an oriental salad in a flavourful peanut dressing that can be a great lunch on the go, but also a second breakfast for work or school.
Ingredients for 1 serving:
- 20 ml of sriracha sauce,
- 40 g of peanut butter,
- 30 ml of soy sauce,
- juice of half a lime,
- a teaspoon of honey (or date syrup, maple syrup or molasses),
- 200 g of white or red cabbage (or a mix),
- 90 g of smoked tofu,
- ½ red onion,
- carrot,
- 2 chive onions,
- 50 g of sprouts (such as mung beans),
- 50 g of rice noodles,
- 20 g of cashew nuts or peanuts.
Preparation:
- Prepare rice noodles according to the recipe on the package (pour boiling water and set aside for about 4 minutes).
- Chop the cabbage, and slice the carrots into thin bars or ribbons with a vegetable peeler. Slice the onion into feathers.
- Chop the chives into small pieces.
- Roast the nuts in a dry pan until slightly browned.
- Mix all the sauce ingredients: peanut butter, sriracha sauce, soy sauce, lime juice and honey.
- Mix the noodles with chopped vegetables, tofu, sprouts and sauce. Sprinkle with roasted nuts.
Macronutrients per serving:
- Energy: 893 kcal
- Protein: 39 g
- Fat: 37 g
- Carbohydrates: 108 g
Tip: Instead of rice noodles, you can use konjac noodles, known as “0 kcal noodles”. The dish will then have about 180 fewer kcal. Other vegetables will also work well in this salad: cucumber, raw zucchini or bell peppers.