11 healthy, and most importantly, DELICIOUS lunches up to 500 kilocalories

A low-calorie lunch does not have to be tasteless or unnutritious. But for intrepid gourmets, there are many different wonderful dishes, while weight watchers have to eat pretty boring food.

We've found 11 recipes that will delight your waistline and taste buds.

(Total 11 photos)

Source: adme.ru

1 Chili Chicken

You will need: For chili: cauliflower - half a head, onion - 1 pc., red bell pepper - 1 pc., poblano chili pepper - 1 pc., garlic - 2 cloves, tomato paste - 1 tablespoon, chicken broth - 0, 5 cups, chili powder - 2 tablespoons, sea salt - 1 teaspoon, pepper - 0.5 teaspoon, chicken thighs - 6 pieces. Decoration: avocado - 1 piece, lime - 1 piece, cilantro.

Cut vegetables for chili into cubes, meat into large pieces, grind garlic. Put everything in a saucepan, pour in the broth and cook over low heat until tender. Squeeze lime juice into bowl when serving. Serve garnished with diced avocado and chopped cilantro.

432 kcal

2. Potato burger

You will need: For burgers: sweet potatoes - 1 pc., dry millet - half a cup, oatmeal - half a cup, cilantro - 2 tablespoons, garlic powder - 0.5 teaspoon, cumin - 1 teaspoon, salt, pepper, black beans - 400 g, corn - 1 cup, olive oil - 2 tablespoons, hamburger buns - 8 pcs. .

Bake sweet potatoes in the oven, boil millet. Blend potatoes, oats, black beans, cilantro, garlic powder, cumin, salt, pepper, and 1 tablespoon olive oil in a food processor until smooth. Make flat cutlets from this mass and fry in olive oil on both sides. For the sauce, mash the avocado with a fork, add the yogurt, lime juice and salt, mix with the diced tomato. Serve the burger in a bun with sauce.

367 kcal

3. Zucchini boats

You will need: For the sauce: olive oil, garlic - 2 cloves, chipotle chili sauce - 1-2 tablespoons, tomato sauce - 1-1.5 cups, ground cumin - 0.5 teaspoon, chicken broth - 2/3 cup, salt, pepper. For zucchini boats: zucchini - 4 pcs., oil - 1 teaspoon, green onion - 0.5 cups, garlic - 3 cloves, green pepper - 0.5 cups, cilantro, chicken breasts - 200 g, cumin , oregano, chili pepper, chicken broth - 3 tablespoons, tomato paste - 1 tablespoon, salt, pepper. For decoration: grated cheese, green onions and cilantro.

To make the sauce, combine oil, minced garlic, chipotle chili sauce, chili powder, cumin, chicken broth, tomato sauce, salt and pepper in a saucepan. Bring all this to a boil, then cook over low heat for 5-10 minutes. Cut the zucchini in half, cut out the core, leaving a wall about half a centimeter thick. Boil the halves for a minute. Fry the onion, garlic and pepper in a frying pan, add the pulp cut from the zucchini and diced, cilantro, salt, pepper and cook for about 4 minutes. Then add cumin, oregano, ground red pepper, water, tomato paste, cook for a few more minutes. Then add finely chopped chicken and cook for another 3 minutes. Stuff the zucchini boats with the resulting filling, put them in a baking dish, pour each boat generously with sauce and sprinkle grated cheese on top. Bake in the oven for 35 minutes.

464 kcal

4. Lentil Pasta with Arugula Pesto

You will need: garlic - 3 cloves, arugula - 2 cups, juice and zest from 1 lemon, pine nuts - 0.5 cups, olive oil - 1/4 cup, grated parmesan - 0.5 cups, salt, pepper, lentil pasta.

For the pesto, blend the garlic, arugula, lemon zest and juice, nuts, butter, parmesan, salt and pepper in a blender. Stir the resulting sauce into the boiled pasta, sprinkle with a handful of grated parmesan on top.

397 kcal

5. Asparagus with scrambled eggs

You will need: olive oil - 1 tablespoon, shallots - 1 pc., Green asparagus - 8 pcs., Salt, pepper, arugula - 2 cups, tomato - 1 pc., Feta cheese, lemon juice, parsley, 2 eggs.

Using a potato peeler, cut the asparagus into strips. Fry thinly sliced shallots over medium heat. Add asparagus ribbons, salt and ground pepper there and cook for a couple of minutes, stirring occasionally. The asparagus should stay crisp. Transfer the asparagus to a bowl, add the arugula, diced tomato, feta cheese, lemon juice, parsley and stir to combine. Serve with scrambled eggs.

395 kcal

6. Steak with scrambled eggs

You will need: beef filet mignon - 2 pcs., sea salt, ground black pepper, butter - 2 tablespoons, shallots - 1 pc., eggs - 2 pcs.

Season the fillet with salt and pepper and leave for an hour at room temperature. Heat up a cast iron skillet and melt the butter in it. Fry the fillets for 4-5 minutes on each side, set aside for 5 minutes so that they reach. Fry the shallots in the remaining oil. Serve the steaks with poached eggs and fried onions.

404 kcal

7. Shrimps with arugula

You will need: arugula - 8 handfuls, boiled shrimp - 500 g, avocado - 1 pc., olive oil - 4 tablespoons, lemon - 2 pcs., sea salt, ground pepper.

Arugula, boiled shrimp and diced avocado put in a bowl, drizzle with half the olive oil, juice of 1 lemon, salt and pepper. Stir gently, add more oil and salt to taste. Serve with lemon wedges.

328 kcal

8. Paella

You will need: olive oil - 2 tablespoons, chicken thigh pulp - 200-300 g, round-grain rice - 2 cups, tomatoes - 300 g, chicken broth - 1 cup, white wine - 1 cup, chorizo pork sausage - 100 g, onion - 1 piece, garlic - 4 cloves, saffron, green peas - 3 cups, parsley, lemon.

Fry the chicken in a saucepan with paprika, salt and pepper, add rice and fry for three minutes, stirring occasionally. Add the rest of the ingredients, lower the heat and cook until the rice is soft. At the end, add green peas. Serve with parsley and lemon wedges.

467 kcal

9. Lentil soup puree

You will need: olive oil - 2 tablespoons, onion - 1 pc., squash pumpkin - 1 pc., red lentils - 0.5 cups, sage - 2 teaspoons, vegetable broth - 7 cups, salt, pepper.

Fry the diced onion, add the sage and pumpkin and cook for a few minutes, stirring occasionally. Add lentils, stock, salt and pepper and simmer for about 30 minutes. Puree the soup with a blender. Serve with pine nuts and finely chopped sage.

416 kcal

10. Avocado rolls

You will need: avocado - 1 pc., Bulgarian pepper - half, carrots - 1 pc., Zucchini - a quarter, germinated wheat. For the sauce: yeast - 2-4 tablespoons, Dijon mustard - 1 tablespoon, tamari sauce - 1-2 teaspoons, lemon juice - 1 tablespoon, parsley, salt, pepper.

To prepare the sauce, you need to mix the ingredients in a bowl until you get a creamy paste. To roll the rolls, you should put mashed avocado puree on a sheet of nori seaweed, add sauce, thinly sliced peppers, carrots, zucchini and sprouted wheat and twist the roll like regular classic rolls with rice. Cut it into serving pieces. Serve with soy sauce.

512 kcal

11. Spaghetti with pumpkin squash and spinach

You will need: olive oil - 2 teaspoons, shallots - 1 pc., garlic - 3 cloves, spinach - 150 g, parmesan - 2 tablespoons, spaghetti, egg - 1 pc., salt, pepper, parsley, green onions. For spaghetti: pumpkin squash - 1 pc., olive oil - 1 tablespoon, garlic powder - 2 teaspoons, salt, pepper.

Cut the squash pumpkin in half, remove the seeds and bake the halves with the cut side on a baking sheet in the oven at a temperature of 370 degrees. Then, when the pumpkin has cooled down, it is necessary to pull the threads out of the pulp with a fork. The flesh of the squash squash is very fibrous, so something like spaghetti is easily made from it. Drizzle the pumpkin with olive oil, garlic powder, salt and pepper. Next, fry the chopped shallots in olive oil, add the chopped garlic and fry until the aroma of garlic is revealed. Add spinach and simmer, stirring frequently, until spinach is tender and reduced. Add parmesan and spaghetti and fry lightly. Serve with a fried egg, sprinkled with herbs.

403 kcal