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Seven quick and light dinners to lose weight (one for each day of the week)

22 mayo, 2021

We are at a time of year when our bodies are demanding light and healthy food more strongly than ever. The one who has committed the most or the least in recent weeks (starting with who writes these words) and now we are looking for a way to compensate them. In addition to exercising, one of the keys to lose weight without dieting is to take care of dinners.

But of course, dinner time has its dangers as long as we arrive at the end of the day with little energy and zero desire to cook. We run the risk of throwing out precooked or ordering fast food that, for the most part, have little light. But there are options for dine light and fast and today we are going to give you seven, one for each day of the week. This way you will be able to eat well, enjoy eating and have free time for other needs.

Nine recipes to make in just over 10 minutes and eat well and light now that you're tired of cooking

1. Waldorf salad

This recipe has achieved that let’s reconcile with celery, one of the few vegetables that we had not been able to appreciate until now. It has taken us by surprise, but the Waldorf salad has made a hole in our kitchen and there will be no one to take it out of it. It is a classic that has it all. It is easy and quick to prepare, with a crunchy texture that makes it addictive. The addition of raisins is optional, but it adds a wonderful sweet touch.

We toast the walnuts in a pan and reserve while they cool. We mix the egg yolk with the mayonnaise and the evaporated milk. Cut the celery into strips and the apples into sticks. We mix with the sauce.

We wash the lettuce buds, remove the outer leaves and place the best leaves at the base of a serving platter. We place the chopped walnuts on top and, if using them, also the raisins. We can keep in the fridge for a couple of hours or serve immediately. To taste.

More details here.

Steamed broccoli with lemon tahini dressing

It seems that lately we are becoming aware of how healthy and beneficial it is to consume broccoli and that it begins to receive the recognition it deserves. This vegetable can be cooked in many ways: in quiche, in croquettes, in meatballs and much more. But what we’re interested in is making a quick and light recipe with it, and this steamed broccoli with tahini and lemon dressing meets both requirements.

steamed broccoli
  • Ingredients for four people: 1 whole broccoli, 1/2 teaspoon of baking soda, 40 g of cashews, 2 tablespoons of tahini or sesame paste, 4 tablespoons of extra virgin olive oil, juice of 1 lemon, 8 tablespoons of water, salt and ground white pepper .

  • Elaboration: We separate the broccoli florets from the trunk and cut the latter into bite-size portions. We wash everything and put them in a steamer. Heat a little water in a saucepan, add the bicarbonate (which will help enhance the green) and place the steamer on top. We steam for five minutes so that it is al dente. We prepare the dressing and, for this, we squeeze the lemon and mix it with the tahini or sesame paste and the extra virgin olive oil. Add water to lighten the dressing and stir, you will notice that it becomes paler, and season with salt and ground white pepper. We cut the cashews and toast them in a frying pan without oil. We just want them to take temperature and a little color, which will make them more aromatic and tasty. We serve the broccoli with the sauce on top and the toasted cashews for garnish.

More details here.

Chicken breasts with lemon and aromatic herbs

With these juicy chicken breasts with lemon and aromatic herbs you will be delighted because after a marinade they cook in a very short time, being especially tasty. In addition, hardly anything stains since they are cooked in a single utensil and marinated in a disposable zip bag, which is why they are especially interesting for dinner time, when we do not want to leave the kitchen bogged down with many pots.

lemon chicken breasts
  • Ingredients for three people: 3 chicken breasts, fresh herbs, 2 lemons, 100 ml of extra virgin olive oil, 100 ml of white wine, salt and black pepper.

  • Elaboration: Salt and pepper the breasts and place them in a large resealable freezer bag along with 100 ml of oil and 100 ml of white wine. We chop the herbs of our choice and also put them in the bag together with two sliced ​​lemons. We close the bag, remove the air and massage so that the lemons and herbs are well distributed between the breasts. We marinate between two and four hours in the fridge. Heat two tablespoons of olive oil in a pan and brown the chicken, well drained from the marinade, for seven minutes. Then add the marinade, cover the pan and cook another six or seven minutes. So they will be well cooked, golden on the outside and very juicy on the inside.

More details here.

Whoever gets bored with diet is because they want to: the infallible menu for a varied and healthy dinner

Roasted butternut squash with crispy broccoli, blueberries and almonds

The oven is always a good resource when it comes to cooking without fat, which translates into lower calorie and lighter dishes. This is the case of roasted pumpkin with crispy broccoli, a recipe that is worth making a lot of because it holds up well in the fridge and can fix us a couple of weekly dinners, saving us cooking time on that second occasion.

roasted pumpkin
  • Ingredients for four people: 400 g of pumpkin (approx.), 1 broccoli, 2 g of chili flakes, 5 g of Provencal herbs, 3 g of dried fennel, garlic powder to taste, ground black pepper, 1 lemon, 5 ml of sherry vinegar , 30 ml of extra virgin olive oil, 50 ml of apple cider or white wine, 100 g of blueberries, 80 g of almonds and coarse salt.

  • Elaboration: We peel the pumpkin, remove the seeds and the filaments and cut into cubes of approximately the same size. Cut the broccoli florets (we reserve the stem for another recipe). We cut portions that are more or less of similar sizes, also taking advantage of the leaves. We wash and drain gently. We place the pumpkin and broccoli on a tray or baking dish and mix with all the other ingredients, adjusting the amounts to taste. We recommend using a little lemon zest and then a splash of juice. We cook in a pre-heated oven at 200ºC for about 30 minutes. Stir from time to time and add one more squirt of cider if necessary, halfway through cooking. When there are about 10 minutes left, we toast the almonds in another source, making sure that they do not burn. We serve by mixing a portion with almonds, washed fresh blueberries and a drizzle of extra virgin olive oil, coarse salt and more herbs to taste.

More details here.

Lettuce Head Salad with Steamed Salmon and Blue Cheese Sauce

This Lettuce Head Salad with Steamed Salmon and Blue Cheese Sauce is simple and delicious, with a flavor that will surprise you and a colorful presentation. The cheese sauce is magnificent and with very little quantity you get a lot (you already know how powerful blue cheese is), so do not do without it. It is completed with the crunchy touch of croutons or crôutons that complete an ideal dish for dinner.

salmon buds salad
  • Ingredients for two people: 2 lettuce heads, 50 g of blue cheese, 400 g of fresh salmon, 1 tablespoon of soy sauce, ground black pepper to taste, croutons, 2 tablespoons of mayonnaise and 3 tablespoons of liquid cream.

  • Elaboration: We varnish the salmon in a little soy sauce, put it in a steam case and cook in the microwave for six minutes until it is juicy. Once finished, sprinkle it with a couple of turns of the black pepper mill and let it cool. Meanwhile we mix the mayonnaise, the cream and the crumbled blue cheese and reserve. We separate half of the loin from the salmon and cut it into small pieces (saving the rest for other recipes). We cut the buds into quarters and arrange them on a serving platter. Between the buds, we put the pieces of salmon and we dress them with the cheese sauce, finishing with some croutons.

More details here.

Zucchini spirals with sesame vinaigrette

This dish of zucchini spirals with sesame vinaigrette is ideal for a light dinner. We can add proteins with a poached egg, or enrich it with nuts, although such is a perfect dish. Nowadays zucchini espaquetis, also called zoodles, are found in all large surfaces although it is worth remembering that it is much cheaper for us to grate the zucchini at home at the moment.

zucchini spirals
  • Ingredients for one person: 2 small zucchini, 2 cloves of garlic, 15 ml of extra virgin olive oil, 10 ml of Dijon mustard, 5 ml of apple or sherry vinegar, 5 ml of lemon juice, 20 ml of tahini, honey (optional) , Parmesan cheese or similar to taste, toasted sesame seeds, ground black pepper, salt and dried or fresh oregano to taste.

  • Elaboration: Wash and dry the zucchini well. Scoop out the noodles using a spiralizer, mandoline, manual cutter, or peeler with teeth. With these last methods, you will have to turn the zucchini to remove the strips before reaching the heart, harder and with seeds, which we can reserve for a cream or soup. Place in a colander, add a good pinch of salt and stir. Let the water drain a little for about 15 minutes. Meanwhile, prepare the sauce by beating all the ingredients in a bowl. Taste and adjust the amounts to taste.

More details here.

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Sliced ​​hake in the microwave

Although we associate the microwave with a device to reheat leftovers or heat milk for breakfast, the truth is that this appliance is a great ally when it comes to fast and healthy cooking. In it, the cooking time of food is considerably reduced and also the amount of fat to be added. That is why these slices of hake in the microwave seem perfect as our last recommendation today. On five minutes You can have a championship dinner ready, full of flavor and very light.

microwave hake slices
  • Ingredients for two …