It is 7:48 p.m. Your belly growls, your brain is asking for rest, and your fridge gives you an empty look. Eat light? Yes. Eat quickly? Even better. But to open a recipe app, come across dishes that require 12 ingredients and 45 minutes … No thank you. Tonight, like many others, you want it to go quickly Without sacrificing the line or the taste.
No question either to nibble a yogurt or to settle for a bland broth. The idea is to feast on While keeping the course: an express, full and clever dinner, all in 10 minutes chrono. Here are recipes that do not ask for a balance, a robot, nor hidden talent of star chef. Just a little desire … and three strokes of the fork.
Quick dinners: Why bet on express and light recipes?
Evening meals are often the most trashy. This is the moment when fatigue takes over, when temptations are invited and when the right resolutions are fraying. Result: we fall back on what drags – often too fatty, too sweet, or too generous.
However, by favoring light dishesrich in fiber, lean and good fat proteins, we promote digestion, sleep, and the storage of fats is limited. And contrary to popular belief, it is quite possible to prepare this type of dinner in record timewithout sacrificing gluttony.
The recipes below rely on full and balanced foodslike avocado, eggs, legumes or crunchy vegetables. Dishes thought to be made with cupboard ingredients, without long cooking or complex steps.
Recipe 1: avocado tartins and calf egg
Simple, colorful and efficient. Grill two slices of wholemeal bread. Meanwhile, cook a calf egg: 6 minutes in simmering water. Crush a very ripe avocado with a lemon fillet, salt and pepper. Spread, place the egg cut in half. Add a pinch of pepper or sesame seeds for the final touch.
Recipe 2: lukewarm salad of lemon chickpeas
Rinse a box of chickpeas. Brown them for 5 minutes in the pan with a spoon of olive oil, cumin and paprika. Add lemon juice, a handful of arugula, a few cherry tomatoes, and fresh parsley. Serve lukewarm, with parmesan shavings if you wish.
Recipe 3: minute omelet with spinach and feta
Beat 3 eggs with a little milk, salt, pepper. Sauté a handful of fresh spinach in a hot pan with a little olive oil. Pour the beaten eggs, cook gently without stirring. Sprinkle with crumbled feta. Fold and serve with a slice of toast.
Recipe 4: chicken wrap and crunchy raw vegetables
Take a complete tortilla. Past it with light fresh cheese. Add white chicken blank strips (rest of the day before or minced vacuum version), carrot sticks, cucumber, and a few salad leaves. Roll, cut in half. It’s ready to take away … or savor on the sofa.
Recipe 5: Cold Soup Express with tomatoes
Mix a box of peeled tomatoes with a half cucumber, a clove of garlic, a line of sherry vinegar, olive oil and some ice cubes. Adjust the seasoning. Serve in a large bowl with croutons or cucumber dice. Ultra fresh, ultra fast.
Our advice to vary without getting bored
These recipes can serve as a basis for dozens of variants ::
Replace the avocado with houmous or a spread of grilled vegetables.
Vary legumes: lenses, red beans, broken pea …
Opt for different fresh herbs depending on the seasons: coriander, basil, chives.
Change the proteins: grilled tofu, smoked salmon, poached egg, boxed tuna.
A good reflex? Always have versatile products on hand : eggs, canned vegetables, wholemeal bread, fresh cheese, spices, and some raw vegetables.
