Plan your week with these simple recipes and don't eat the coconut
Preparing food for each day can be a headache. But if you plan your menus, it can become a task with many advantages! From GURMÉ we propose a plan for the entire week: 7 dishes for 7 days. A selection of simple recipes that make up a healthy and balanced menu, nutritious, easy to prepare and, above all, delicious!
But before going into detail, let's see how many benefits planning your menu has.
Advantages of planning your weekly menu
The main advantage, although it may seem otherwise, is that you will save time. Investing some time in good planning will mean that later, during the week, you will not have to waste a minute thinking about what you are going to eat.
Furthermore, also you will eat healthier and more varied, since you won't have to improvise. When thinking about your menu you can choose healthy dishes, alternating legumes with meat, fish, vegetables, etc. You won't get bored of always eating the same thing and you will be taking care of your body.
Do you want more reasons to plan your menus? You save money, because you buy what you need to cook and you should not invest in last minute meals, pre-cooked meals or foods that we are not going to use and that are going to stay in our refrigerator. Thus, you will be taking advantage of another advantage: You don't waste so much!
For all these advantages, at GURMÉ we have already shown you some menus or compilations of recipes that will make it easier for you to think about everyday food. So, for example, you have these ten recipes for quick dinners and save time in the kitchen.
If you are one of those who usually eat in the office, we also have alternatives for you. Take note of these 5 menus for returning to work with easy and healthy recipes.
And if there is little ones at home and you need to think about breakfasts and snacks, take note of these recipes for back to school.
7 dish for the whole week
As we said, the variety of foods is one of the strong points of planning your week's meals and you don't have to eat the coconut.
It is clear that for a balanced diet we must take foods of diverse origins and in varied quantities.
The legumes They are an essential that must be present in any balanced menu provided. The rations of proteins, whether through meat, fish or eggs, must also constitute an important part of our diet. And, of course, the vegetables and fruits that will provide us with vitamins and minerals. Without forgetting our portion of carbohydrates.
With these proposals that we bring you you will have a healthy menu, rich in variety and, above all, delicious.
Lentil salad with mango
We start the week with energy. To do this, there is nothing better than a lentil salad with mango to face Monday.
Legumes are one of the great allies of our health. They provide us with numerous minerals, including iron. They provide few calories (as long as we do not accompany them with greasy and high-calorie ingredients like the traditional choricito), they help us fight cholesterol, regulate blood sugar and, in addition, help us regulate our intestinal transit. If we also combine them with fresh and natural ingredients such as mango, the result is a very healthy and nutritious dish. In addition to giving us energy for Monday, it is perfect if during the weekend we have committed too many excesses at the table. It will satisfy us without making us bloated.
Plus, making this recipe is super simple. In a few minutes you can have it done. Of course, for this we must have the lentils cooked. You can opt for canned lentils that are already cooked. If not, you can cook them in a pot with water and a pinch of salt and wait for them to cool.
Now we peel and cut the mango and avocado, the onion and the pepper and put them in a bowl. Then, we add the lentils and crumble the feta cheese on top.
Sprinkle a little chopped cilantro and a splash of lime juice.
We only have to make a vinaigrette with olive oil, Modena vinegar to taste and salt.
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Chicken to the beer
As we said, proteins are also essential in our diet. Chicken is one of those ingredients that provides us with protein without being too caloric and, in addition, the whole family usually likes it. Therefore, we suggest you cook it in a very original way: with beer. You dare?
Chop the garlic, pepper, onions and tomato and sauté until golden brown. Separately, fry the seasoned chicken pieces and add the meat broth cube, the glass of wine and a pinch of paprika. Leave it for a few minutes to reduce the wine and add the beer. Cover the chicken completely with water. Leave on low heat for approximately one hour, and salt to taste.
If, during cooking, the sauce thickens too much, you can add another little water or more beer.
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Eggs in cocotte with potatoes and cockles
In the following recipe, which is perfect to enjoy in the middle of the week, we combine eggs with potatoes and cockles, thus obtaining a truly nutritious dish thanks to the protein contributions of the egg, the minerals of the cockles and the carbohydrates. of the potatoes.
To start, peel the potatoes and cut them into thick sticks that we will cook with water and salt. Meanwhile, chop the chives into brunoise and sauté them in a saucepan with a little olive oil and salt. Once the onion is well poached, add the tablespoon of flour and sauté the whole thing. When the flour has dissolved well, add the poultry broth, mix well and add the cream. Beat with a whisk, season with salt and pepper and cook over low heat for 10 minutes. Wash the cockles under the tap and place them in a pan with a splash of water.
Put the lid on and wait for them to open. He spreads a saucepan with butter and cracks an egg into it. Now pour the sauce we made before and add the potato sticks and shelled cockles. Place in the oven and gratin until the egg white has set. We serve immediately and sprinkle with chopped parsley.
Before cooking the cockles, immerse them in a container with plenty of water and salt. Thus, the cockles will expel any possible remains of sand and impurities that they may contain inside.
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Beef tenderloin with meat juice and red wine
On Thursday, looking ahead to the weekend and needing a last shot of energy, we are going to cook a beef tenderloin with meat juice and red wine. It is a hearty and rich dish from a nutritional point of view. Therefore, we recommend that you accompany it with a light salad or some steamed vegetables.
We peel and chop the vegetables. With a tablespoon of butter we put them in a pot on the heat. When they begin to brown, add two tablespoons of sugar and leave until it caramelizes a little. Add the red wine and leave until it reduces by a third. We add about 100 ml. of water with the meat broth cube. We let everything boil over low heat and keep until it thickens. We pass this sauce through the blender and adjust the salt and pepper. We sear the beef tenderloins in a frying pan with olive oil. Season with salt and pepper to taste. We remove and cook for a few minutes with the sauce made previously.
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Salmon with pickled vegetables
Our proposal for Friday is a delicious salmon with pickled vegetables. A simple dish that will provide us with healthy fatty acids and that will give us energy if the weekend is full of social events.
Wash the vegetables in cold water and cut them to taste. Sauté the carrot, leeks and onion in a pan with olive oil for a couple of minutes.
Now add the zucchini, green pepper and tomato. Put the lid on and let the whole thing cook for 5 minutes. Season with salt and pepper and let cool. Once the vegetables are very cold, add the vinegar, the rest of the oil and the bay leaf.
Place this mixture in a container with a lid and let it rest in the refrigerator for 24 hours. We will place the salmon in a refractory dish to cook it in the oven, at 180ºC, until it is very juicy (about 15 minutes).
Plate the salmon and accompany it with the rested vegetables.
Keep in mind that the longer we let the vegetables rest in the refrigerator, the tastier they will be.
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Tuna and vegetable lasagna
Saturday is a day to enjoy gatherings around a table. Pasta is therefore an ideal option for those family meals where diners of all ages gather. Therefore, our proposal for this day is a lasagna.
But, instead of making it the most popular way, with meat, we are going to make it with tuna and vegetables. It is delicious and will allow us to benefit from all the nutrients of the vegetables and tuna, in addition to the energy that the pasta will give us.
Chop an onion and sauté it with a little olive oil. Now add the fried tomato, reserving four tablespoons of it. Cook for a few minutes and add the well-drained tuna. Cook for 2 more minutes and set aside.
Now cut the onion, eggplant and zucchini into cubes. We will cut the mushrooms into julienne strips. Sauté the onion, then add the zucchini, eggplant and mushrooms. Cook the vegetables, but not too much, as they should remain a little sticky. Add the remaining tomato and season with salt.
Combine this stir-fry with the one previously made with tuna.
Cook the lasagna sheets in a pot with plenty of boiling water, salt and a splash of oil.
On a baking tray greased with olive oil we are going to place a pasta base. On top of this we will place a layer of sautéed vegetables and tuna. We continue with a new layer of pasta and another of sofrito. Finally, we arrange another layer of pasta and cover with the bechamel sauce. Place in the oven until the surface is golden brown.
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Curry rice with rabbit
Once chopped and seasoned, we brown it in a saucepan over high heat and with a little olive oil.
When we have it well browned, we will remove it from the casserole and reserve it. We cut the vegetables into small squares and sauté them in the same saucepan in which we brown the rabbit. Once the vegetables are well poached, we will add the rabbit and the rice to the saucepan. Sauté and pour in the water (twice the volume of the rice). Season with curry and season with salt.
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Russell age 28 years Studying in world cooking I have a degree in England
Studying in world cooking I have a degree in England
