What to cook for lunch: useful recipes for a light lunch — vegetable soup with egg, chicken fillet stuffed with tomatoes
Modern man is surrounded by an incredible abundance of products that, unfortunately, are not always useful.
In addition, we are seduced by the opportunity to completely stop cooking and move on to semi-finished products or fast food.
However, neglecting one’s diet unnoticeably can lead to health problems such as obesity and diabetes.
But the most dangerous thing in the wrong diet is that its effects are not instantaneous.
Nobody died from one can of soda, but regular consumption leads to a weakening of the pancreas, which is fraught with the same diabetes.
Of course, the main excuse for not wanting to stand at the stove is time: the frantic pace of life leaves no free minutes for cooking healthy homemade breakfast, lunch and dinner.
But, I am sure, health is more important!
Actually, this is my goal: to make your daily diet more varied and healthy with simple and healthy recipes.
The necessary ingredients for this dinner can be purchased at any store, although it is better, of course, to buy from the market, from suppliers whose high quality you are sure of.
Combination of vegetables and lean meat, in this case chicken breast — it is not only useful, but also quite tasty.
Cauliflower, broccoli and kohlrabi soup with poached egg
This soup as easy to prepare as it tastes.
I propose to make it in chicken broth, although any other can come up, the main thing is to avoid bouillon cubes.
What do you need:
- 500 ml chicken broth (for its preparation you need chicken bones (back, wings), onions, celery and parsley stem)
- 1/2 head broccoli
- 1/2 kohlrabi
- 1/4 cauliflower
- 1 leek stem
- vegetable oil
What to do:
Cook the broth.
Coarsely chop the onion, celery and root. Lightly sauté in vegetable oil in a saucepan.
Lay the chicken bones in the same pan and add water.
Cook the broth on low heat, periodically removing the foam.
- Broth can be made in advance, poured into plastic containers and freeze, it can be an excellent basis for soups or sauces.
- Do not add salt to the broth, as it can be the basis for dishes.
Wash and clean half the broccoli, a quarter of the cauliflower and the stem of the leek.
When chicken bouillon boil, add broccoli and cauliflower blossoms, reduce heat.
Slowly leek over low heat (white part) on a small amount of vegetable oil.
When the cauliflower is ready, remove the soup from the heat and add the leek.
If necessary, drain excess liquid and blend with a blender.
Add salt and pepper to taste.
- For serving, you can make a poached egg: in a boiling water, make a funnel with a whisk, after adding vinegar, and pour the egg into it. Cook for 2 minutes.
- Put the finished egg in a bowl of soup and add greens (for example parsley).
Chicken fillet stuffed with tomatoes
It can be a separate dish or served with a side dish or salad.
The filling can also vary depending on your preferences.
What do you need:
- chicken breast without bone and skin (one per serving)
- 1/2 stem of leek
- 1 small tomato (can be replaced with chopped canned tomatoes)
- olive oil
- salt pepper
What to do:
In a frying pan over low heat, sauté leek in olive oil, add tomatoes, if you still have unused broth in the soup preparation process, you can add one ladle and boil it, it will make the filling more saturated.
Add parsley, salt and pepper to taste, mix and remove from heat.
Heat the oven to 180 degrees.
Chicken fillet cut along, but not until the end — so that the fillet is open.
Cover with cling film and repel so that the fillet thickness is even.
Salt and pepper.
Put the fillet on a sheet of foil.
Put on the fillet filling and gently twist into a roll.
Wrap the roll in foil.
Bake for about 15 minutes.
Ready roll slice.
Serve with green salad or vegetable garnish.
Illustrations: Daria Stolyarova
“The idea to cook professionally was born in my head about 7 years ago and before being in Le Cordon Bleu Culinary Academy in London, I managed to work as a lawyer and even learn some time at the Moscow State Academy of Arts and Technology. Surikov.
Anyway, I learned to be a chef and met amazing people who influenced how I see good food. I am fascinated and fascinated by the idea of how to create new dishes from the most simple and familiar products, if you take this a little more seriously than usual.
There is something magical and at the same time completely logical in the process that turns a product into food.
This is science and art at the same time, and most importantly, for this you do not need to have a degree.
We need only enthusiasm, cuisine and love for delicious food. ”
Useful recipes from Darya Stolyarova:
New Scandinavian cuisine
Daria Stolyarova is the only Russian woman who studied at the University of Copenhagen on a new, but already gaining in, New Nordic Diet diet. See below.