We know that sometimes you just don't have time to prepare your food calmly. quick meals - But the problem is that this kind of food is not healthy at all, and is also very calorific. Check it out, healthy recipes that you can do in as little as 15 minutes (that's right!):

Quick and Healthy Recipes: Carbohydrates

Microwave Rice with Vegetables

Preparation time: 15 minutes.

Ingredients:

• 2 x water;
• Refined salt to taste;
• Powdered black pepper to taste;
• 1 cup of uncooked brown rice;
• 100g light mozzarella cheese;
• Assorted boiled vegetables (canned).

Directions:

First, in a microwaveable container, place the rice, water, salt and black pepper to taste, then microwave on high power for 9 minutes, then remove the container and add the vegetables and the mozzarella cut into small cubes, then return to the microwave for another 3 minutes and serve.

Read also: Should butter be kept in or out of the refrigerator?

Microwave Stuffed Potatoes

Preparation time: 10 minutes.

Ingredients:

• 1 thin slice of mozzarella cheese;
• Salt to taste;
• 1 raw English potato;
• 1 tbsp (tablespoon) of parsley
• Olive Oil.

Directions:

First, poke several holes in the potato with the help of a fork and place it in a microwave safe container, leaving it for five to six minutes at maximum power (and turning the potato halfway through).

Cut the potato lengthwise, but without splitting it completely in the middle and taking care not to burn yourself.

Then remove the pulp, put it in a pot and mash it with a fork. Then season it with salt, olive oil, parsley and cheese and stuff the potato with this mixture. Finally, microwave it for another minute.

Quick and healthy recipes: Proteins

Chinese Meat

Preparation time: 15 minutes.

Ingredients:

• 1 cup of water;
• 2 slices of raw beef tenderloin (about one finger thick each);
• 1 tbsp (tablespoon) of scallions;
• 1 tbsp (tablespoon) of bean sprouts
• Salt to taste;
• 1 Tbsp chopped green bell bell pepper
• 1 small onion;
• Pepper to taste;
• 1 Tbsp. soybean oil

Directions:

First heat the oil in a pan and brown the thinly sliced filet mignon, then add the onion cut into petals and the bell bell pepper cut into strips and cook for 3 minutes, then add the hot water seasoned with salt and black bell pepper and stir for 2 minutes, finally add the bean sprouts, cover the pan and cook for another 3 minutes, finishing with the green onion.

Read also: After all, is eating expired food bad for you?

Beef tenderloin with onions

Preparation time: 12 minutes.

Ingredients:

• 2 raw bovine filet mignon steaks;
• 1 Tbsp. vinegar
• Salt to taste;
• 1 onion;
• Pepper to taste;
• 1 tbsp (tablespoon) of olive oil;
• 1 Tbsp. soy sauce

Directions:

First season the steaks with salt and pepper, then in a frying pan heat the olive oil and grill the steaks, then in the same frying pan add the soy sauce, the vinegar, and the thinly sliced onion, fry for a few minutes, and finally serve.

Microwave Ground Beef

Preparation time: 12 minutes.

Ingredients:

• 200g raw ground duckling
• 2 Tbsp diced onion
• 1 clove of raw garlic, minced;
• Salt to taste;
• Pepper to taste.

Directions:

First, mix all the ingredients well, then place in a baking dish, cover with plastic wrap (make a few holes to let the steam escape) and microwave for 8 minutes on high power. Serve immediately.

Light mushrooms

Preparation time: 15 minutes.

Ingredients:

• 300g canned champignon mushrooms;
• 1 clove of crushed garlic
• 120ml soy sauce;
• Also, thyme to taste;
• 1 pinch of black pepper;
• 1 tbsp (tablespoon) of olive oil.

Directions:

First, slice the mushrooms and mix them with the other ingredients, then bake them in a preheated oven at 120ºC for 15 minutes, taking care not to let them dry out.

Read also: Whey: What it is good for and what are the benefits

Quick and healthy recipes: Snacks

Leaf Bread Roll

Preparation time: 10 minutes.

Ingredients:

• 4 leaves of lettuce, sanitized;
• 1 tbsp (tablespoon) of mayonnaise;
• 2 pieces of sheet bread;
• 2 slices of turkey breast;
• Mozzarella cheese (2 slices);
• 4 slices of tomato.

Directions:

First, spread the mayonnaise on the sheet bread, then add the lettuce, the diced tomatoes, the mozzarella and the turkey breast, then roll it up.

Olive pâté

Preparation time: 5 minutes.

Ingredients:

• 250g fresh olives (of your choice);
• Salt to taste;
• 1/2 cup ricotta;
• 1 + 1/2 cups skim milk;
• 1 tbsp (tablespoon) of olive oil.

Directions:

Blend the ricotta, olives (pitted), hot milk, olive oil, and salt until smooth, then refrigerate until serving.

Quick recipes: Chicken tapioca with cheese and tomato

Preparation time: 15 minutes

Ingredients:

• 1 chicken fillet, skinned and raw;
• Juice of 1/2 lemon;
• Salt to taste;
• Pepper to taste;
• 2 tbsp (tablespoons) of olive oil
• 3 tbsp (tablespoons) of tapioca flour
• 2 thin slices of mozzarella cheese;
• 1 tomato;
• Finally, oregano to taste.

Directions:

First, season the chicken fillet with salt, pepper and lemon, chop the tomato and the mozzarella and set aside. Then, in a pan heat the olive oil and fry the chicken, browning both sides well. Remove from the pan, cut into thin slices and saute the pieces with the tomato - set aside.

Then, heat up a frying pan, sprinkle the tapioca and spread it with a spoon until it covers the whole surface. As soon as the tapioca starts to stick, turn it over, add the filling and the cheese.

Read also: After all, what is the difference between carbohydrate and gluten?

Quick and Healthy recipes: Dessert

Banana Delight

Preparation time: 5 minutes.

Ingredients:

• 1 tbsp (tablespoon) of culinary sweetener;
• 1 unit gold type banana;
• Finally, cinnamon powder to taste.

Directions:

First, slice the banana on a plate, then microwave it for one minute on medium power, then sprinkle the sweetener and cinnamon on top and microwave it for another minute.