{"id":2671,"date":"2024-09-24T06:00:00","date_gmt":"2024-09-24T03:00:00","guid":{"rendered":"https:\/\/www.somuchtosaytoday.com\/?p=2671"},"modified":"2024-09-21T22:02:51","modified_gmt":"2024-09-21T19:02:51","slug":"quick-and-healthy-recipes-for-dinner-in-15-minutes","status":"publish","type":"post","link":"https:\/\/www.somuchtosaytoday.com\/en\/quick-and-healthy-recipes-for-dinner-in-15-minutes\/","title":{"rendered":"Quick and healthy recipes for dinner in 15 minutes"},"content":{"rendered":"<p>In an increasingly busy routine, finding time to prepare a healthy meal can seem challenging. We often end up opting for ready-made foods or ordering something delivered, which isn't always the best option for our health. However, preparing a healthy and delicious dinner at home doesn't have to be time-consuming. With the right ingredients and a few tips, you can create nutritious dishes in just 15 minutes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to prepare quick and balanced meals<\/h2>\n\n\n\n<p>Before we get into the recipes, it's important to understand a few basic principles to ensure that your meals are balanced. To put together a healthy and nutritious dish, the ideal is to follow a simple rule:<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"740\" height=\"494\" src=\"https:\/\/www.somuchtosaytoday.com\/wp-content\/uploads\/2024\/09\/image-2.png\" alt=\"\" class=\"wp-image-2689\" style=\"width:760px;height:auto\" srcset=\"https:\/\/www.somuchtosaytoday.com\/wp-content\/uploads\/2024\/09\/image-2.png 740w, https:\/\/www.somuchtosaytoday.com\/wp-content\/uploads\/2024\/09\/image-2-300x200.png 300w, https:\/\/www.somuchtosaytoday.com\/wp-content\/uploads\/2024\/09\/image-2-18x12.png 18w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Proteins<\/strong>They can be of animal origin, such as chicken, fish and eggs, or of plant origin, such as chickpeas, lentils and tofu.<\/li>\n\n\n\n<li><strong>Complex carbohydrates<\/strong>Include quality energy sources such as brown rice, sweet potatoes or quinoa.<\/li>\n\n\n\n<li><strong>Fibers<\/strong>Add fresh or cooked vegetables such as spinach, broccoli, carrots or zucchini.<\/li>\n\n\n\n<li><strong>Good fats<\/strong>Avocado, olive oil and nuts provide healthy fats, essential for good nutrition.<\/li>\n<\/ul>\n\n\n\n<p>Now that we know the basics of making a healthy dish, let's get to the recipes!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Chickpea salad with tuna<\/h2>\n\n\n\n<p>This salad is a quick and practical option for those who want a light dinner, but at the same time rich in protein and fiber.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ingredients:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 can of tuna in water (preferably without oil)<\/li>\n\n\n\n<li>1 cup cooked chickpeas<\/li>\n\n\n\n<li>1 diced tomato<\/li>\n\n\n\n<li>1 cucumber, diced<\/li>\n\n\n\n<li>1\/2 red onion, chopped<\/li>\n\n\n\n<li>1 handful of chopped parsley<\/li>\n\n\n\n<li>Extra virgin olive oil to taste<\/li>\n\n\n\n<li>Juice of 1\/2 a lemon<\/li>\n\n\n\n<li>Salt and pepper to taste<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Directions:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>In a large bowl, mix together the chickpeas, tuna, tomatoes, cucumber and onion.<\/li>\n\n\n\n<li>Season with olive oil, lemon juice, salt and pepper.<\/li>\n\n\n\n<li>Finish with chopped parsley and serve. If you prefer, you can add green leaves such as rocket or lettuce.<\/li>\n<\/ol>\n\n\n\n<p>This salad can be prepared in advance and stored in the fridge, making it even more practical for everyday use.<\/p>\n\n\n\n<p><strong>See also: <a href=\"https:\/\/www.somuchtosaytoday.com\/en\/whatsapp-see-how-to-create-stickers-made-by-ia\/\">WhatsApp: See how to create AI stickers<\/a><\/strong><\/p>\n\n\n\n<p>September 24, 2024<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>In an increasingly busy routine, finding time to prepare a healthy meal can seem challenging. We often end up opting for ready-made foods or ordering something delivered, which isn't always the best option for our health. However, preparing a healthy and delicious dinner at home doesn't have to be time-consuming. With ... <a title=\"Quick and healthy recipes for dinner in 15 minutes\" class=\"read-more\" href=\"https:\/\/www.somuchtosaytoday.com\/en\/quick-and-healthy-recipes-for-dinner-in-15-minutes\/\" aria-label=\"Read more about Quick and healthy recipes for dinner in 15 minutes\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":2689,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"kia_subtitle":"","footnotes":""},"categories":[6],"tags":[],"class_list":["post-2671","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-receitas","infinite-scroll-item","resize-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Receitas r\u00e1pidas e saud\u00e1veis para jantares em 15 minutos - somuchtosaytoday<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.somuchtosaytoday.com\/en\/quick-and-healthy-recipes-for-dinner-in-15-minutes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Receitas r\u00e1pidas e saud\u00e1veis para jantares em 15 minutos - somuchtosaytoday\" \/>\n<meta property=\"og:description\" content=\"Em uma rotina cada vez mais corrida, encontrar tempo para preparar uma refei\u00e7\u00e3o saud\u00e1vel pode parecer desafiador. Muitas vezes, acabamos optando por alimentos prontos ou pedimos algo para entrega, o que nem sempre \u00e9 a melhor op\u00e7\u00e3o para nossa sa\u00fade. No entanto, preparar um jantar saud\u00e1vel e delicioso em casa n\u00e3o precisa ser demorado. Com ... 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