Few dishes bring as much versatility as the bread. The simple mass base can receive varied fillings and gain versions that adapt to different eating styles. It is possible to prepare from light vegetable combinations to more protein options, always maintaining the balance between practicality and nutrition. If the idea is to unite taste and health, it is worth finding out these 4 easy and healthy recipes for lunch. Check it out below!

Ingredients

Massa

• 2 cups of whole wheat flour tea
• 4 tablespoons of extra virgin olive oil
• 1 ovo
• 4 tablespoons of cold water
• 1 salt whistle
• 1 beaten egg to brush

Filling

• 400 g of boiled and shredded chicken breast
• 1 chopped onion
• 2 crumpled garlic cloves
• 2 carrots cut into small cubes
• 1 cup of fresh pea tea
• 2 tablespoons of oatmeal
• 2 cups of skim milk tea
• 1 tablespoon of extra virgin olive oil
• Chopped parsley, salt and ground black pepper to taste

Preparation mode

Massa

In a bowl, mix the flour with the salt. Add the egg and olive oil, stir with your hands and add water until smooth. Plastic-filmed pack and refrigerate for 20 minutes.

Filling

In a pan, heat the olive oil over medium heat and sauté the onion and garlic. Add the carrot and cook for a few minutes. Add the chicken and pea. Sprinkle the oatmeal, stir and put the milk to a thick cream. Season with salt, black pepper and finish with parsley. Reserve.

Assembly

Roll out the dough with a roll and use half of it to line a round baking dish. Spread the creamy chicken and vegetable stuffing. Cover with the other half of the dough, brush with beaten egg and bake preheated to 180 ° C for about 35 minutes until golden brown. Serve next.

Sardine

Ingredients

Massa

• 2 cups of oatmeal tea
• 1 cup of rice flour
• 4 tablespoons of extra virgin olive oil
• 1 ovo
• 1 tsp of salt
• 1/2 cup of ice water
• Olive oil to grease and brush

Filling

• 150 g of shredded sardine
• 2 chopped mature tomatoes
• 1 chopped onion
• 1 pepper diced red
• 2 chopped garlic cloves
• 2 tablespoons of extra virgin olive oil
• 2 boiled and chopped eggs
• 1 grated carrot
• Ground black pepper and chopped green smell to taste

Preparation mode

Massa

In a large bowl, mix the flour and salt. Open a hole in the center, add the egg and olive oil, stirring until a damp crumbs. Gradually add the water until it forms a firm mass. Cover with clean cloth and let stand for 20 minutes.

Filling

Heat the olive oil in a pan over medium heat and sauté the onion, garlic, peppers and carrots until soft. Add the tomatoes and cook until it forms a full -bodied sauce. Add the sardines, boiled eggs and green smell, stirring well. Season with black pepper. Reserve.

Assembly

Roll out the dough and use half to line the bottom and sides of a medium baking sheet greased with olive oil. Put the filling, spreading well. Cover with the rest of the dough and close the edges. Brush the surface with olive oil and bake preheated to 200 ° C for 35 to 40 minutes until golden brown. Remove, let cool lightly and serve.

Chickpea, Spinach and Lentil Pie

Ingredients

Massa

• 2 cups of whole wheat flour tea
• 3 tablespoons of extra virgin olive oil
• 1 ovo
• 4 tablespoons of cold water
• 1 salt whistle

Filling

• 2 cups of tea spinach chopped
• 1 cup of cooked and drained lentils
• 1 chopped onion
• 1 cup of boiled and drained chickpeas
• 2 crumpled garlic cloves
• 1 tablespoon of extra virgin olive oil
• 3 eggs
• 1 cup of skim milk tea
• 2 tablespoons of oatmeal
• Salt, grated walnut and ground black pepper to taste

Preparation mode

Massa

In a container, mix the flour with the salt, add the egg and olive oil and gradually incorporate the water until it forms a homogeneous mass. Wrap in filme plastic and let stand for 20 minutes in the refrigerator.

Filling

In a pan, heat the olive oil over medium heat and sauté the onion and garlic until golden brown. Add the spinach and cook for 2 minutes until withering. Add the lentil and chickpeas and mix well. Reserve. In another bowl, beat eggs with milk and oatmeal, seasoning with salt, black pepper and nutmeg. Combine everything to the braised. Reserve.

Assembly

Roll out the dough and use half to line the bottom and sides of a baking dish. Spread the filling and cover with the rest of the dough. Bake in preheated oven at 180 ° C for 35 to 40 minutes until the surface is golden brown. Serve next.

Ground beef

Ingredients

Massa

• 2 cups of oatmeal tea
• 1 cup of whole wheat flour tea
• 4 tablespoons of extra virgin olive oil
• 1 ovo
• 1 tsp of salt
• 1/2 cup of ice water
• Olive oil

Filling

• 500 g of ground beef ground
• 1 chopped onion
• 2 chopped mature tomatoes
• 1 grated carrot
• 1 zucchini grated
• 2 crumpled garlic cloves
• 2 tablespoons of extra virgin olive oil
• 1 teaspoon of sweet paprika
• 1 teaspoon of dry oregano
• Ground black pepper, chopped green smell and salt to taste

Preparation mode

Massa

In a large bowl, mix the flour and salt. Then add the egg and olive oil, stirring until it forms a crumb. Put the cold water gradually until you get a firm mass. Cover and let stand for 20 minutes.

Filling

Heat the olive oil in a pan over medium heat and sauté the onion and garlic until golden brown. Add ground beef and cook until you lose the reddish color. Then add the tomatoes, carrots and zucchini, stirring until liquid and form a damp stuffing. Season with paprika, oregano, black pepper and salt. Finish with green smell and set aside to cool.

Assembly

Roll out the dough with a roll and use half to line the bottom and sides of a medium baking dish. Distribute the meat stuffing and cover with the other half of the dough open, closing the edges well. Then brush the surface with olive oil. Bake in preheated oven at 200 ° C for 35 to 40 minutes until golden brown. Remove, let warm and serve in slices.