With the rush of everyday life, we often end up opting for practical and fast foods, but not always nutritious. However, a balanced and light diet is essential to keeping the body in proper functioning and for those who want to lose weight.

With that in mind, we have prepared 7 practical and light recipes, ideal for those looking for a healthy and delicious diet without having to spend a lot of time on the kitchen. Check it out!

Stuffed pumpkin

Ingredients

• 1 pumpkin
• 1/2 cup tea chickpea
• 1/2 cup quinoa tea
• 1/4 cup of sliced ​​Paris mushrooms
• 1/2 onion cut into small cubes
• 1/4 of orange peppers cut into pieces
• Olive oil, salt and ground black pepper to taste
• Water

Preparation mode

In a container, soak the chickpeas in a container with water for 12 hours. After that, drain and wash it in running water. In a pressure cooker, cover the chickpeas with water and bring to medium heat. Cook for 15 minutes after starting the pressure. Then turn off the heat, wait for the pressure to leave, drain the water and set aside the chickpeas. In another pan, cover the quinoa with water and bring to medium heat. Cook for 12 minutes. Turn off the heat, drain the water and set aside.

Cut the top of the pumpkin and, with the aid of a spoon, remove the seeds. Put the pumpkin in one pan, drizzle it with olive oil and bake preheated for 25 minutes. Meanwhile, in a container, mix the chickpeas, quinoa, mushrooms, onion, peppers, salt and black pepper. Remove the pumpkin from the oven, stuff with the mixture and bake again for another 7 minutes. Serve next.

Ingredients

• 10 fillets of chicken
• 1 cup chopped parsley tea
• 1 cup chopped thyme
• 1 grated carrot
• 1 cup of crumpled tofu
• 2 lemonger juice
• 5 cloves of shredded garlic
• 2 tablespoons of olive oil
• Salt and ground black pepper to taste
• 10 toothpicks

Preparation mode

In a container, season the chicken fillets with lemon juice, garlic, salt and black pepper. Stuff the 10 fillets with the parsley, thyme, carrots and tofu. Wrap and attach them with the help of tooth sticks. In a baking sheet lined with parchment paper, arrange the chicken fillets, drizzle with olive oil and bake preheated for 30 minutes. Turn the fillets in half the time. Then serve.

Ingredients

Massa

• 1 cup flax flour tea
• 1 cup of whole wheat flour tea
• 1/2 teaspoon of salt
• 4 tablespoons of olive oil
• 1/2 tablespoon of baking powder
• 1/2 cup soy milk tea

Filling

• 1 cup of soy milk tea
• 2 Beatted Eggs
• 1/2 chopped onion
• 2 cups of tea of ​​floretes broccoli
• 1/2 cup chopped basil tea
• 1 tsp of salt
• 1 pinch of ground black pepper
• 1 pinch of nutmeg

Preparation mode

Massa

In a container, mix flax flour, wheat flour, salt, olive oil, baking powder and soy milk until smooth. In a round baking sheet lined with parchment paper, have half the dough and set aside.

Filling

In a container, mix soy milk, beaten eggs, onion, broccoli, basil, salt, black pepper and nutmeg. Transfer the filling to the baking dish and cover with the rest of the dough. Bake in preheated medium oven for 50 minutes. After this period, remove from the oven and serve next.

Baked fish with white wine, asparagus and lemon

Ingredients

• 2 fillets of tilapia
• 1/2 pack of fresh asparagus
• 2-sicilian lemons (one for slicing and one for squeezing)
• 1/2 cup dry white wine
• 2 tablespoons olive oil
• 1 teaspoon of sweet paprika
• Salt and black pepper to taste
• 1 chopped garlic tooth

Preparation mode

Preheat the oven at 200 ° C. Season the fish fillets with salt, black pepper, paprika and a drizzle of olive oil. Squeeze half a lemon on them. Then, in a baking dish, place the seasoned asparagus with a little olive oil, salt and minced garlic.

Arrange the fish fillets on or next to the asparagus. Place the lemon slices over the fish. Drizzle everything with white wine. Cover lightly with aluminum foil and bake for about 15 minutes. Remove the paper and bake for another 5-8 minutes or until the fish is slightly golden and soft asparagus. Serve immediately with more lemon slices.

Ground beef fit

Ingredients

Filling

• 1 kg of minced meat
• 1 tomato cut into small cubes
• Salt and ground black pepper to taste
• 1/2 chopped onion
• 2 crumpled garlic cloves
• 1 tablespoon of olive oil

Massa

• 5 tablespoons of whole wheat flour
• 5 tablespoons of oatmeal
• 1 cup of soy milk tea
• 2 Eggs
• 2 tablespoons of olive oil
• 1 tablespoon of baking powder
• 1 salt whistle

Preparation mode

Filling

In a pan, heat the olive oil over medium heat and brown the garlic and onion. Then add the ground beef and sauté until it loses the reddish color. Add the tomato and season with salt and black pepper. Saute for another 3 minutes, turn off the heat and set aside the filling.

Massa

In a blender, beat eggs, milk, olive oil and salt. Then add wheat flour, oatmeal, baking powder and beat again.

Assembly

In a baking sheet lined with parchment paper, arrange half of the dough and cover with the filling. Finally, place the remaining dough on top and bake preheated for 45 minutes. After this period, remove the pie from the oven and serve next.

Spinach and tomato omelette

Ingredients

• 3 eggs
• 1 cup of tea spinach chopped fresh
• 1 Seedless tomatoes
• 1/2 chopped onion
• 1 drizzle of olive oil
• Coriander, salt and ground black pepper to taste

Preparation mode

In a bowl, beat eggs with a fork or whip until well mixed. Season with salt and black pepper. Reserve. Then, in a nonstick skillet, heat the olive oil over medium heat. Quickly sauté the onion, spinach and tomatoes for about 1 to 2 minutes, only until the spinach.

Pour the beaten eggs over the stew in the pan, add the coriander and mix lightly and cook over low heat until firm. If you want, cover the skillet to speed up cooking. Serve next.

Zucchini spaghetti

Ingredients

• 1 zucchini
• 1 chopped garlic tooth
• 1 drizzle of olive oil
• Grated Parmesan cheese, salt and ground black pepper to taste

Preparation mode

Cut the zucchini into thin strips in spaghetti shape. Then heat a large skillet with a drizzle of olive oil and sauté the garlic until it begins to brown. Add the zucchini and sauté enough to soften a little, but keeping crispy. Season with salt and black pepper. Finish with Parmesan cheese and serve.