Healthy recipes are great options for your weekly menu, as they help to bring more variety, practicality and balance to your daily diet. They usually combine proteins, vegetables, fiber and quality carbohydrates, contributing to more nutritious and complete meals. With simple and tasty choices, it is possible to maintain a more balanced eating routine without giving up flavor.

Below, check out 5 healthy and nutritious recipes to include on your menu this week!

Ingredients

• 2 fillets of white fish
• 2 cups of spinach leaf tea
• 2 tomatoes seeded and chopped
• 2 cloves of garlic, chopped
• 1/2 chopped onion
• 1 tablespoon of olive oil
• 1 teaspoon of lemon juice
• Thyme, salt and ground black pepper to taste

Preparation mode

In a container, season the fillets with salt, black pepper, lemon juice and thyme. Let it rest for about 10 minutes. In a frying pan, heat half the oil and sauté the onion and garlic. Add the tomatoes, season with a pinch of salt and cook for 5 minutes until a rustic sauce forms. Book.

Heat a non-stick frying pan with the remaining oil and grill the fillets for approximately 3 to 4 minutes on each side, until golden on the outside and soft on the inside. Remove and reserve. In the same frying pan, add the spinach leaves and quickly sauté for 2 minutes, just until they wilt slightly. Distribute the braised leaves on the plate, place the fish on top and finish with the tomato sauce.

Ingredients

• 2 cups of tea cooked brown rice
• 2 cups of cooked and shredded chicken
• 1 grated carrot
• 1/2 cup of green corn tea
• 1 zucchini cut into cubes
• 1 seedless and chopped tomato
• 1/2 chopped onion
• 2 cloves of garlic, chopped
• 2 tablespoons tomato sauce
• 3 tablespoons of ricotta cream
• 1 tablespoon of olive oil
• Salt, ground black pepper and oregano to taste
• Oil for greasing

Preparation mode

Over medium heat, heat the oil in a pan and sauté the onion and garlic. Add the carrot, zucchini, tomato and corn. Cook for about 3 to 4 minutes until the vegetables are slightly soft. Add the chicken, tomato sauce, salt, black pepper and oregano and mix well. Add the ricotta cream and stir until a creamy filling forms.

In a large bowl, mix the cooked rice with the chicken and vegetable filling. Transfer everything to a baking tray greased with olive oil. Bake in a preheated oven at 180°C for approximately 20 minutes or until heated through. Serve then.

Ingredients

• 500 g the lean beef
• 500 g of cassava, peeled and cut into pieces
• 1 chopped onion
• 3 cloves of garlic, chopped
• 1 seedless and chopped tomato
• 1 tablespoon of olive oil
• 2 teacups of water
• Paprika, turmeric, salt and ground black pepper to taste
• Enough water to cook the cassava

Preparation mode

In the pressure cooker, heat the oil over medium heat and sauté the onion and garlic. Add the meat, season with salt, black pepper, paprika and turmeric. Add the water, cover the pan and cook for around 30 to 40 minutes after coming to pressure, until the meat is tender. Wait for the pressure to release from the pan, open it, remove the meat from the pan and shred it with the help of two forks. Book.

In a pan, cover the cassava with water and cook over medium heat until soft. Drain and reserve. In the same pan as the meat, over medium heat, add the chopped tomato and mix with the remaining broth. Return the shredded meat to the pan, add the cooked cassava and mix gently to incorporate the flavors. Serve then.

Ingredients

• 1 chicken breast
• 1 chopped broccoli
• 1/2 chopped onion
• 2 cloves of garlic, chopped
• 1 chopped potato
• 2 teacups of water
• 1 tablespoon of olive oil
• 2 tablespoons of natural yogurt
• Salt, ground black pepper and paprika to taste

Preparation mode

In a pan, heat the olive oil over medium heat and sauté half the onion and garlic. Add the broccoli, potatoes and water. Cook for approximately 15 minutes until the ingredients are soft. Transfer the cooked vegetables to the blender and blend until a homogeneous cream is formed. Return to the pan, add the yogurt and season with salt and black pepper.

In a bowl, season the chicken breast with salt, black pepper, garlic and paprika. Over medium heat, grill in a non-stick frying pan until golden on both sides and cooked completely. Cut into slices. Serve the broccoli cream in a bowl, place the chicken slices on top and finish with paprika.

Ingredients

• 2 courgettes
• 400 g lean ground beef
• 1/2 chopped onion
• 2 cloves of garlic, chopped
• 1 seedless and chopped tomato
• 2 tablespoons tomato sauce
• 1 tablespoon of olive oil
• Oregano, paprika, salt and ground black pepper to taste
• boiling water

Preparation mode

Cut the zucchini in half lengthwise and remove part of the pulp with a spoon, forming small “canoes”. Reserve the removed pulp. In a pan, place the zucchini halves in boiling water for about 2 to 3 minutes just to soften slightly. Drain and reserve.

In a pan, heat the oil over medium heat and sauté the onion and garlic. Add the ground beef and cook until golden. Add the tomatoes, chopped zucchini extract, tomato sauce, oregano, paprika, salt and black pepper. Cook for about 5 minutes until well combined.

Distribute the filling inside the zucchini. Place on a baking tray and place in a preheated oven at 180°C for approximately 20 minutes. Serve then.