Zucchini Frittata

Zucchini Frittata

Aug 17, 2024

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Zucchini Frittata

When it comes to quick, nutritious, and versatile meals, a frittata is always a winner. This Zucchini Frittata is no exception, offering a delightful combination of fresh vegetables, eggs, and cheese that’s both satisfying and packed with flavor. Whether you’re looking for a hearty breakfast, a light lunch, or a simple dinner, this frittata fits the bill perfectly.

Zucchini is the star of this dish, bringing with it a wealth of nutritional benefits. Rich in vitamins A and C, zucchini is known for its role in boosting the immune system and promoting healthy skin. It’s also a great source of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels. Additionally, zucchini is low in calories and high in water content, making it a fantastic ingredient for those looking to enjoy a filling meal without the extra calories.

Carrots and onions add a touch of sweetness and depth of flavor to the frittata, while also contributing their own health benefits. Carrots are packed with beta-carotene, a powerful antioxidant that supports eye health, while onions are known for their anti-inflammatory and heart-protective properties. The eggs in this recipe provide high-quality protein, essential for muscle repair and overall body function, and the mozzarella cheese adds a creamy, melty texture that ties everything together.

What makes this frittata truly special is its versatility. You can easily customize it by adding your favorite vegetables, herbs, or even a different type of cheese to suit your taste. It’s also a great way to use up any leftover vegetables you have on hand, turning them into a delicious and nutritious meal.

Let’s dive into the culinary delight of our zucchini frittata and see just how easy it is to make this wholesome dish!

Ingredients

  • 2 large zucchini (630 g)
  • 1 carrot (130 g)
  • 1 onion (110 g)
  • 4 eggs
  • 80 g mozzarella cheese
  • 3 tbsp. olive oil
  • ½ tsp. salt
  • ½ tsp. coriander powder
  • Black pepper to taste
  • 4-5 stems fresh thyme

Directions

  1. Grate finely the zucchini, carrot, and onion.
  2. In a nonstick pan, heat 2 tablespoons of olive oil over medium heat. Add the grated vegetables and sauté until half-cooked.
  3. Season with salt, coriander powder, black pepper, and fresh thyme.
  4. In a mixing bowl, beat the eggs like for an omelet.
  5. Add the half-cooked vegetables to the beaten eggs, and stir gently to combine.
  6. Add mozzarella cheese to the egg and vegetable mixture, and mix again.
  7. In the same nonstick pan, add olive oil and heat over medium heat.
  8. Pour the egg and vegetable mixture into the pan, spreading it evenly with a spatula.
  9. Cook, covered, the frittata on one side until it sets and turns golden brown (5-7 minutes).
  10. Carefully flip the frittata using a large plate and cook the other side until it’s solid and golden brown (5-7 minutes).
  11. Let it cool slightly and serve.

Nutritional Information (Per Serving)

  • Calories: 275
  • Protein: 13.22 g
  • Fat: 20.33 g
  • Carbohydrates: 11.38 g
  • Fiber: 3 g

Serving Information

  • Servings: 8
  • Prep Time: 15 minutes
  • Baking Time: 45 minutes

    Storage & Tips

    • Storage: Store any leftover frittata slices in an airtight container in the refrigerator for up to 3 days.
    • Tip: Feel free to customize the recipe with additional vegetables or your preferred choice of cheese for a unique culinary experience.
    Roast Chicken

    Roast Chicken

    Aug 17, 2024

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    Roast Chicken

    Roasting chicken can often feel like a daunting task, but this recipe breaks it down into simple steps that anyone can follow. This might be the most incredibly easy recipe for the Perfect Roast Chicken you’ve ever imagined. Designed for simplicity and flavor, this dish showcases the essence of tender chicken meat seasoned with the timeless combination of salt, pepper, and garlic.

    Chicken, the primary ingredient in this dish, is a rich source of high-quality protein. It contains essential amino acids, supports muscle growth and repair, and is a great addition to a balanced diet. Chicken is also low in fat, especially when the skin is removed, making it an ideal choice for those who are watching their calorie intake. Regular consumption of chicken can contribute to a healthy diet and provide the energy you need to get through your day. By roasting the chicken, you retain its natural flavors while minimizing the need for added fats, making it a healthy, delicious, and satisfying meal.

    Let’s get started!

    Ingredients

    • 1 medium-sized chicken (3.3 pounds or ~1.5 kg)
    • Salt to taste
    • Black pepper to taste
    • 3 garlic cloves (minced)
    • You’ll also need a chicken roaster rack.

    Directions

    1. Preheat your oven to 400°F (200°C).
    2. Rinse the chicken under cold water and pat it dry with paper towels.
    3. Peel and mince the garlic cloves.
    4. Season the chicken generously with salt, black pepper, and minced garlic, rubbing the mixture evenly over the surface of the chicken.
    5. Insert the chicken onto the chicken roaster rack, ensuring it is secure and positioned vertically.
    6. Place the rack with the chicken in the preheated oven and roast for approximately 1 hour and 30 minutes, or until the skin is crisp and golden brown, and the internal temperature reaches 165°F (75°C).
    7. Once done, remove the chicken from the oven and let it rest for a few minutes before carving.

    Nutritional Information (Per Serving)

    • Calories: 305
    • Protein: 55.91 g
    • Fat: 7.43 g
    • Carbohydrates: 0 g
    • Fiber: 0 g

    Serving Information

    • Servings: 4
    • Prep Time: 15 minutes
    • Baking Time: 90 minutes

      Storage & Tips

      • Storage: Leftover chicken roast can be stored in an airtight container in the fridge for up to 3-4 days.
      • Tip: To retain its flavor and moisture, reheat the chicken gently in the oven before serving.
      Beans Salad

      Beans Salad

      Aug 17, 2024

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      Beans Salad

      Welcome back to another delightful and nutritious recipe that will not only satisfy your taste buds but also fuel your body with essential nutrients. Today, we’re diving into the world of legumes with our Protein-Packed Beans Salad. This salad is a vibrant medley of colors, flavors, and textures, featuring the best of the Mediterranean diet.

      Legumes, particularly beans, chickpeas, and lentils, are the stars of this dish. These tiny powerhouses are packed with plant-based protein, fiber, and an array of vitamins and minerals. Incorporating legumes into your regular diet can significantly boost your health. They are excellent for maintaining a healthy heart, supporting digestive health, and keeping your blood sugar levels stable. Plus, they are incredibly versatile and can be a great substitute for meat, especially if you’re looking to add more plant-based meals to your diet.

      This Beans Salad is not just a side dish; it’s a complete meal. Whether you’re looking to improve your diet, boost your energy, or simply enjoy a fresh and tasty meal, this salad has got you covered. And the best part? It’s so easy to make!

      Let’s get started.

      Ingredients

      For the Salad:

      • 1 cup cooked chickpeas
      • 1 cup cooked green lentils
      • 1 cup cooked red beans
      • 190 g fresh tomato
      • 150 g red and/or green pepper
      • 150 g cucumber
      • 120 g fresh apple
      • 30 g green onion
      • 50 g parsley
      • 1 medium-sized avocado

      For the Vinaigrette:

      • 4 tbsp. olive oil
      • Juice of one lemon
      • 4 tbsp. apple cider vinegar
      • 1 tsp. salt
      • Black pepper to taste

      Directions

      1. Clean and chop the tomato, cucumber, red or green pepper, apple, onion, and parsley into small pieces.
      2. If not using canned legumes, cook your choice of legumes (beans, lentils, chickpeas) according to package instructions. Drain and rinse if using canned legumes.
      3. In a large mixing bowl, combine the cooked legumes and chopped vegetables.
      4. In a separate bowl, prepare the vinaigrette by mixing olive oil, lemon juice, apple cider vinegar, salt, and black pepper. Stir well to combine.
      5. Pour the vinaigrette over the mixed legumes and vegetables. Stir gently to ensure even distribution of the dressing.
      6. Transfer the salad to a serving plate or bowl.
      7. Slice the avocado and garnish the salad with the avocado slices.
      8. Serve and enjoy your fresh and healthy Protein-Packed Beans Salad!

      Nutritional Information (Per Serving)

      • Calories: 194
      • Protein: 7.18 g
      • Fat: 9.2 g
      • Carbohydrates: 22.55 g
      • Fiber: 7.1 g

      Serving Information

      • Servings: 8
      • Prep Time: 30 minutes

        Storage & Tips

        • Storage: Store leftover salad in an airtight container in the fridge. It’s best to consume it within 2-3 days for optimal freshness.
        • Tip: Add fresh avocado slices last minute when serving fresh or leftover portions to maintain their creamy texture and vibrant color.
        Baked Potato Wedges

        Baked Potato Wedges

        Aug 17, 2024

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        Baked Potato Wedges

        Indulge in the irresistible flavors of these crispy potato wedges paired with a creamy avocado sauce, a guilt-free delight that promises to satisfy your cravings without compromising your health. Whether you’re looking for a quick snack, a side dish, or even a party appetizer, these potato wedges are a versatile choice that never disappoints.

        Potatoes are a beloved staple in many households, and for good reason. They are not only incredibly versatile but also packed with essential nutrients. Rich in potassium, vitamin C, and dietary fiber, potatoes provide a hearty and satisfying base for countless recipes. When baked to perfection, as in this recipe, they become crispy on the outside while remaining tender on the inside—a combination that’s simply irresistible. Pairing these wedges with a fresh avocado sauce not only elevates the dish but also adds a dose of healthy fats and antioxidants, making this a snack that’s as nourishing as it is delicious.

        Let’s dive into how you can make these crispy potato wedges at home!

        Ingredients

        For Potato Wedges:

        • 850 g potatoes, flesh and skin
        • 2 tbsp. olive oil
        • 1 tsp. salt
        • 1 tsp. paprika
        • ½ tsp. dried onion
        • ½ tsp. dried garlic

        For Avocado Sauce:

        • 2 medium-sized avocados (200 g avocado flesh)
        • 4 or 5 fresh coriander stems
        • 1 garlic clove
        • 1 tbsp. olive oil
        • 2 tbsp. lemon juice
        • ½ tsp. salt and black pepper to taste
        • ½ tsp. dried onion
        • ½ tsp. dried garlic
        • 2 to 3 tbsp. water (to adjust the thickness)

        Directions

        1. Preheat the oven to 400°F (200°C). Cut large white and cleaned potatoes into wedges and pat dry.
        2. Mix olive oil, salt, paprika, dried onion, and dried garlic. Coat potato wedges.
        3. Bake the potato wedges for 1 hour or until crispy and brown to your liking.
        4. Instead of the popular and unhealthy mayonnaise, prepare your own avocado sauce.
        5. Blend avocado, fresh coriander, garlic, olive oil, and lemon juice until smooth. Season with salt and pepper, dried onion, and dried garlic (or with your favorite spices). If necessary, add water to reach the right consistency for your taste.
        6. Serve the wedges hot with avocado sauce for dipping.

        Nutritional Information

        Per 1 Serving of potato wedges:

        • Energy: 223 calories
        • Protein: 4.29 g
        • Fat: 6.94 g
        • Carbohydrates: 37.12 g
        • Fiber: 4.7 g

        Notes:

        • The avocado sauce is way better than any classic mayonnaise you have tried before.
        • Best to consume while still crispy and hot.

        Prep Time and Servings

        • Prep Time: 30 minutes
        • Baking Time: 1 hour
        • Servings: 4 servings

        Storage and Recommendations:

        • Storage: Store any leftover potato wedges in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to restore their crispiness.
        • Recommendations: These wedges make a fantastic side dish for burgers, grilled meats, or just as a snack on their own with the avocado dip.
        Chicken Skewers

        Chicken Skewers

        Aug 17, 2024

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        Chicken Skewers

        If you’re looking for a dish that combines flavor, simplicity, and a touch of exotic flair, these Chicken Satay Skewers are exactly what you need. Inspired by the beloved Indonesian street food, this recipe transforms tender chicken breast into a culinary delight with the help of a rich marinade made from aromatic spices. Grilled to perfection, these skewers are not just a feast for the eyes but also a delight for the taste buds.

        Chicken is an excellent source of lean protein, making it a great choice for those looking to maintain or build muscle while keeping fat intake in check. This recipe, combined with the creamy peanut butter sauce, offers a balanced meal that’s both filling and nutritious. The peanut butter sauce adds a unique combination of sweet, salty, and spicy flavors that elevate the dish to another level, making it a must-try for any home cook. Perfect as an appetizer, main course, or even as a fun addition to a barbecue, these Chicken Satay Skewers are sure to impress. Including chicken in your regular diet provides high-quality protein and essential vitamins and minerals, such as B6 and B12, which are vital for maintaining energy levels and overall health.

        Let’s get started on making this delicious dish!

        Ingredients

        For Chicken Skewers:

        • 400 g chicken breast
        • 2 large garlic cloves
        • 8 g fresh ginger
        • 1 tbsp. sesame oil
        • 1 tbsp. maple syrup or other sweetener
        • 1 tbsp. soy sauce
        • 1 tbsp. white vinegar
        • ½ tsp. salt
        • Black pepper to taste

        For Peanut Butter Sauce:

        • ⅓ cup unsweetened peanut butter
        • 2 tbsp. sesame oil
        • 2 tbsp. soy sauce
        • 2 tbsp. maple syrup or other sweetener
        • 2 tbsp. lemon juice
        • 1 tbsp. Tabasco sauce (or sriracha sauce)
        • 1 garlic clove
        • 5 g fresh ginger
        • Salt and black pepper to taste

        Directions

        1. Marinate chicken strips in a mixture of minced garlic, minced ginger, sesame oil, maple syrup, soy sauce, white vinegar, salt, and black pepper for at least 30 minutes.
        2. Thread marinated chicken strips onto wooden skewers.
        3. Grill chicken skewers on a preheated grill pan over medium-high heat for 8-10 minutes, until golden brown and fragrant.
        4. Prepare peanut butter sauce by combining peanut butter, sesame oil, soy sauce, maple syrup, lemon juice, Tabasco sauce, minced garlic, minced ginger, salt, and black pepper.
        5. Serve grilled chicken skewers with peanut butter sauce for dipping or drizzling.

        Nutritional Information

        Per 1 Serving of chicken skewers:

        • Energy: 307 calories
        • Protein: 28.36 g
        • Fat: 17.86 g
        • Carbohydrates: 6.93 g
        • Fiber: 0.2 g

        Notes:

        • The peanut butter sauce is a must-try with these chicken satay skewers.
        • Leftovers can be stored in the fridge for 3 days.

        Prep Time and Servings

        • Prep Time: 30 minutes
        • Cooking Time: 15 minutes (Skillet cooking)
        • Servings: 3 servings

        Storage and Recommendations:

        • Storage: Store any leftover chicken skewers and sauce in an airtight container in the refrigerator for up to 3 days.
        • Recommendations: These skewers are perfect for serving at a party as an appetizer or as a main dish paired with jasmine rice or a fresh salad.