10 easy and healthy recipes with 3 ingredients

It is the ease with which you cook a variety of dishes, not only depends on your skill level, but also on how well-equipped your kitchen and if you have the opportunity to find all necessary ingredients. Add to that the fact that the recipe can be easy, not as quick or easy is quite easy to make pasta from scratch, but it requires a lot of time and leads to a mess in the kitchen. Also, it is easy to throw a bunch of ingredients in a blender and cook your acai bowl, but frankly, not everywhere sells the same acai.

Therefore, speaking about the ease of the recipe, it is necessary to consider the entire process, from planning to shopping and the cooking. The recipe must be delicious and straightforward, but an important role plays also the number of ingredients: the smaller and more affordable, the better. If you think that dinner with three ingredients it’s boring and too easy, maybe you’re right. Nekogda you are tired and very hungry, so dinner is the perfect solution.

We will share with you a few simple recipes, and you, in turn, feel free to add herbs, spices or seasonings at your discretion. Each recipe includes at least 15 grams of protein per serving, along with such nutritious ingredients like fruits, vegetables, whole grains, legumes and healthy fats. In addition, each of them contains not more than 500 calories per serving.

And, by the way, olive oil, salt and pepper in every recipe are by default. Without these three ingredients it’s impossible to cook a good meal. If you don’t have olive oil, you can use any other neutral flavor, for example, rape.

Sandwich with roasted tomatoes and ricotta

Ingredients

• 450 grams cherry tomatoes
• 2 teaspoons olive oil
• Salt
• Pepper
• 4 slices whole wheat
• 1/2 Cup ricotta cheese

Method of preparation

• Preheat the oven to 180 and prepare a baking sheet with parchment paper.
• On a baking sheet place the tomatoes, olive oil, salt and pepper. Bake 45 minutes until tender. Then allow the tomatoes to cool.
• While the tomatoes are cooling, fry the bread pieces, cut side up.
• Brush the bread with ricotta cheese and garnish on top of baked tomatoes.

Whole wheat pasta with broccoli and Parmesan

Ingredients

• 150 g of pasta fusilli
• 1 teaspoon olive oil
• 2 cups broccoli, cut in pieces
• Salt
• Pepper
• 80 g grated Parmesan

Method of preparation

• Prepare the pasta in accordance with package instructions. Drain the water.
• In a large skillet over medium heat heat the oil. Add broccoli, season with salt and pepper, and cook, stirring occasionally, until the florets will not be al dente (about 4 minutes). Add cooked macaroni and Parmesan cheese, mix well and serve.

Quesadillas with broccoli and cheddar

Ingredients

• 3/4 Cup frozen broccoli
• 1 whole wheat tortilla
• 40 g grated cheddar

Method of preparation

• In the microwave defrost broccoli, drain excess moisture. Chop broccoli into small pieces.
• Lay cooked broccoli on half of the tortilla, then petrusite cheddar. Roll up the tortilla.
• Heat a pan on medium heat and then place the tortilla. Cook it until the cheese is melted and tortillas are Golden brown on both sides (about 3 minutes each side).

Sandwich with hummus and avocado

Ingredients

• 2 slices of bread from sprouted grains
• 1/4 Cup hummus, any flavor
• 1/3 avocado, thinly sliced
• Salt
• Pepper

Method of preparation

• In the toaster, fry the bread.
• Spread with hummus one piece, then on top place avocado. Season with salt and pepper and cover with the second slice of toast.

Scrambled eggs with beans and cheddar

Ingredients

• 2 large eggs
• Salt
• Pepper
• A little olive oil
• 3/4 Cup canned beans, rinsed and dried
• 15 g of grated cheddar

Method of preparation

• In a small bowl, whisk eggs with 1 teaspoon of water. Season with salt and pepper.
• Heat a small non-stick pan on medium heat. Add beans and cook, stirring, to reheat. Reduce the heat to low. Add eggs and cook, stirring constantly with a rubber spatula or wooden spoon until small clumps are formed, but the eggs must remain soft and even liquid in some places. Remove from heat and add cheddar. Serve immediately.

Scrambled eggs with quinoa in tomato sauce

Ingredients

• 1/2 Cup tomato sauce
• 1/3 Cup quinoa
• 2 large eggs
• Salt
• Pepper

Method of preparation

• In a small frying pan mix tomato sauce, quinoa and ⅓ Cup water. Bring to a boil, then reduce heat and cook for 15 minutes. Beat the eggs in a dish, season with salt and pepper and cook for another 10 minutes, until the whites are ready, and yolks are soft.
• Before serving cool slightly.

Stewed tomatoes with white beans and feta cheese

Ingredients

• 1 tablespoon olive oil
• 3 cups cherry tomatoes, sliced in half
• Salt
• Pepper
• 1 Bank of canned white beans, rinse and drain
• 60 g feta cheese

Method of preparation

• In a large pan over medium heat, heat the oil. Add the tomatoes, season with salt and pepper. Cook, stirring, until the tomatoes are soft, 3 minutes. Add beans and reduce heat. Cook, stirring occasionally, until the beans are tender, 10 to 12 minutes.
• Remove from heat and add feta cheese. Mix and serve.

Salmon with Brussels sprouts and chickpeas

Ingredients

• 10 heads Brussels sprouts, sliced in half
• 1 Bank of canned chickpeas, rinse and drain
• 1/2 tablespoon olive oil
• Salt
• Pepper
• 2 salmon fillets (150g each), skinless

Method of preparation

• Razogretuju to 200 .
• On a baking sheet put the Brussels sprouts and chickpeas with olive oil. Season with salt and pepper. Bake for 10 minutes.
• Season salmon on all sides with salt and pepper, then place the fillet on a baking pan with Brussels sprouts and chickpeas. Bake another 8-12 minutes, until the salmon is not cooked to your liking.

Peppers stuffed with beans and cheese

Ingredients

• 2 medium sweet peppers, cut in half, insides removed
• 1 Bank of canned beans
• 60 g shredded cheddar cheese
• 1 teaspoon olive oil

Method of preparation

• Preheat the oven to 180 .
• Fill the pepper halves with the beans and sprinkle with cheese.
• In a large, oven safe skillet over medium heat, heat the oil. When the pan is ready, place it on her filled pepper halves face up.
• Put the pan in the oven and bake for 20 minutes, until the peppers will be al dente, the beans are heated and cheese melts.

Roasted cauliflower with chickpeas and pesto of dried tomatoes

Ingredients

• 1 large head cauliflower, cut into florets
• 1 Bank of canned chickpeas, rinse and drain
• 1/4 Cup pesto of dried tomatoes
• 1 teaspoon olive oil
• Salt
• Pepper

Method of preparation

• Preheat the oven to 180 .
• On a baking sheet toss all the ingredients and season with salt and pepper. Bake from 25 to 30 minutes, until cauliflower and chickpeas are not roasted.