12 Recetas SALUDABLES Y FÁCILES Ideales para bajar de peso sin pasar hambre.
Recipes in this Video
Ingredients
- ●4 boneless, skinless chicken breasts
- ●2 cups cherry tomatoes, halved
- ●1 medium zucchini, sliced
- ●1 medium bell pepper, chopped
- ●1 medium red onion, sliced
- ●3 cloves garlic, minced
- ●1/4 cup olive oil
- ●1 tsp dried oregano
- ●1 tsp dried basil
- ●1/2 tsp salt
- ●1/2 tsp black pepper
- ●1/4 cup feta cheese, crumbled (optional)
- ●Fresh parsley for garnish
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2In a large bowl, combine the cherry tomatoes, zucchini, bell pepper, red onion, and garlic.
- 3Drizzle the olive oil over the vegetables and sprinkle with oregano, basil, salt, and pepper. Toss to coat evenly.
- 4Place the chicken breasts in a baking dish and surround them with the seasoned vegetables.
- 5Drizzle a little more olive oil over the chicken and season with additional salt and pepper if desired.
- 6Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.
- 7If using, sprinkle feta cheese over the chicken and vegetables during the last 5 minutes of baking.
- 8Remove from the oven and let it rest for a few minutes before serving.
- 9Garnish with fresh parsley before serving.
Equipment
Ingredients
- ●1 lb fresh green beans, trimmed
- ●4 oz serrano ham, sliced into thin strips
- ●2 tbsp olive oil
- ●2 cloves garlic, minced
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp red pepper flakes (optional)
- ●1 tbsp lemon juice
Instructions
- 1Heat olive oil in a large skillet over medium heat.
- 2Add the minced garlic and sauté for about 1 minute until fragrant.
- 3Add the serrano ham strips to the skillet and cook for 2-3 minutes until they start to crisp up.
- 4Add the trimmed green beans to the skillet and stir to combine with the ham and garlic.
- 5Season with salt, black pepper, and red pepper flakes (if using).
- 6Sauté the green beans for about 5-7 minutes until they are tender but still crisp.
- 7Drizzle with lemon juice and toss to coat evenly.
- 8Remove from heat and serve warm.
Equipment
Stuffed zucchini, or 'Zucchine Ripiene', is a beloved dish in Italian cuisine, particularly in the summer when zucchinis are in season. Traditionally, families would gather to prepare this dish, making it a symbol of communal cooking and sharing. Today, variations abound, with different fillings and cooking methods, reflecting local ingredients and personal tastes.
Ingredients
- ●zucchini
- ●ground meat
- ●onion
- ●garlic
- ●tomato sauce
- ●bread crumbs
- ●Parmesan cheese
- ●olive oil
- ●fresh herbs
- ●black pepper
- ●salt
Instructions
- 1Preheat the oven to 375°F (190°C).
- 2Slice the zucchini in half lengthwise and scoop out the seeds to create boats.
- 3Heat olive oil in a skillet over medium heat and sauté chopped onion and garlic until fragrant, about 3-4 minutes.
- 4Add ground meat to the skillet and cook until browned, about 5-7 minutes.
- 5Stir in tomato sauce, bread crumbs, and herbs; season with salt and black pepper.
- 6Cook the mixture for another 3-4 minutes until well combined.
- 7Fill each zucchini boat with the meat mixture, pressing down gently.
- 8Sprinkle Parmesan cheese on top of the stuffed zucchini.
- 9Place the stuffed zucchini in a baking dish and drizzle with olive oil.
- 10Cover the dish with foil and bake for 25 minutes.
- 11Remove the foil and bake for an additional 10-15 minutes until the zucchini is tender and the top is golden.
- 12Let cool slightly before serving.
Ingredient Alternatives
ground meat
Healthier: lean turkey or chicken
Cheaper: canned beans
Canned beans provide protein and are more economical.
Parmesan cheese
Healthier: nutritional yeast
Cheaper: grated pecorino
Nutritional yeast is lower in calories and offers a cheesy flavor.
bread crumbs
Healthier: oats
Cheaper: crushed crackers
Oats are a healthier option and can be used as a binder.
tomato sauce
Healthier: homemade tomato puree
Cheaper: canned tomatoes
Homemade puree is fresher, while canned tomatoes are budget-friendly.
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