{"id":1536,"date":"2021-09-09T06:06:20","date_gmt":"2021-09-09T04:06:20","guid":{"rendered":"https:\/\/madebymary.se\/?p=1536"},"modified":"2024-08-29T09:26:16","modified_gmt":"2024-08-29T07:26:16","slug":"recept-pa-latta-och-naringsrika-middagar","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/recept-pa-latta-och-naringsrika-middagar\/","title":{"rendered":"Recept p\u00e5 l\u00e4tta och n\u00e4ringsrika middagar"},"content":{"rendered":"<p>Att laga l\u00e4tta och n\u00e4ringsrika middagar beh\u00f6ver inte vara sv\u00e5rt eller tidskr\u00e4vande. Med r\u00e4tt ingredienser och enkla tillagningsmetoder kan du skapa delikata r\u00e4tter som \u00e4r bra f\u00f6r b\u00e5de kropp och sj\u00e4l. H\u00e4r \u00e4r n\u00e5gra av mina favoritrecept p\u00e5 l\u00e4tta och n\u00e4ringsrika middagar som passar perfekt f\u00f6r en h\u00e4lsosam livsstil.<\/p>\n<h2>Grillad lax med quinoa och gr\u00f6nsaker<\/h2>\n<p>Lax \u00e4r en utm\u00e4rkt k\u00e4lla till <a href=\"https:\/\/madebymary.se\/en\/hur-mycket-omega-3-per-dag\/\">omega-3<\/a> fettsyror och <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a>. Tillsammans med quinoa och f\u00e4rska gr\u00f6nsaker blir detta en balanserad och m\u00e4ttande m\u00e5ltid.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>4 laxfil\u00e9er<\/li>\n<li>2 dl quinoa<\/li>\n<li>1 broccolihuvud, delat i sm\u00e5 buketter<\/li>\n<li>1 r\u00f6d paprika, skivad<\/li>\n<li>1 zucchini, skivad<\/li>\n<li>2 msk <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a><\/li>\n<li>Saften av 1 citron<\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">Salt<\/a> och peppar efter smak<\/li>\n<li>F\u00e4rsk dill f\u00f6r garnering<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Koka quinoan enligt anvisningarna p\u00e5 f\u00f6rpackningen.<\/li>\n<li>F\u00f6rv\u00e4rm ugnen till 200 grader.<\/li>\n<li>L\u00e4gg laxfil\u00e9erna p\u00e5 en bakpl\u00e5t och pensla med olivolja och citronsaft. Krydda med salt och peppar.<\/li>\n<li>L\u00e4gg broccolibuketterna, paprika och zucchini p\u00e5 en annan bakpl\u00e5t. Ringla \u00f6ver olivolja och krydda med salt och peppar.<\/li>\n<li>Grilla laxen och gr\u00f6nsakerna i ugnen i cirka 15-20 minuter tills laxen \u00e4r genomstekt och gr\u00f6nsakerna \u00e4r mjuka.<\/li>\n<li>Servera laxen med quinoa och gr\u00f6nsaker. Garnera med f\u00e4rsk dill.<\/li>\n<\/ol>\n<h2>Kycklingfil\u00e9 med avokadosallad<\/h2>\n<p>Kyckling \u00e4r en m\u00e5ngsidig och mager proteink\u00e4lla som passar perfekt till en fr\u00e4sch avokadosallad. Denna r\u00e4tt \u00e4r l\u00e4tt att tillaga och full av smak.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>4 kycklingfil\u00e9er<\/li>\n<li>2 avokador, skivade<\/li>\n<li>1 gurka, skivad<\/li>\n<li>1 r\u00f6dl\u00f6k, tunt skivad<\/li>\n<li>1 dl k\u00f6rsb\u00e4rstomater, halverade<\/li>\n<li>2 msk olivolja<\/li>\n<li>Saften av 1 lime<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>F\u00e4rsk koriander f\u00f6r garnering<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Krydda kycklingfil\u00e9erna med salt och peppar.<\/li>\n<li>V\u00e4rm olivoljan i en stekpanna och stek kycklingfil\u00e9erna tills de \u00e4r genomstekta och gyllenbruna, cirka 6-7 minuter per sida.<\/li>\n<li>Blanda avokado, gurka, r\u00f6dl\u00f6k och k\u00f6rsb\u00e4rstomater i en stor sk\u00e5l.<\/li>\n<li>Pressa \u00f6ver limesaft och krydda med salt och peppar.<\/li>\n<li>Servera kycklingen med avokadosalladen och garnera med f\u00e4rsk koriander.<\/li>\n<\/ol>\n<h2>Torsk med tomat- och spenats\u00e5s<\/h2>\n<p>Torsk \u00e4r en mager fisk som \u00e4r rik p\u00e5 protein och omega-3 fettsyror. Tillsammans med en smakrik tomat- och spenats\u00e5s blir detta en l\u00e4tt och n\u00e4ringsrik middag.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>4 torskfil\u00e9er<\/li>\n<li>2 msk olivolja<\/li>\n<li>1 l\u00f6k, hackad<\/li>\n<li>2 vitl\u00f6ksklyftor, finhackade<\/li>\n<li>400 g krossade tomater<\/li>\n<li>200 g f\u00e4rsk spenat<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>F\u00e4rsk basilika f\u00f6r garnering<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>V\u00e4rm olivoljan i en stor stekpanna och fr\u00e4s l\u00f6k och vitl\u00f6k tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt krossade tomater och l\u00e5t s\u00e5sen sjuda i 10 minuter.<\/li>\n<li>Tills\u00e4tt spenaten och r\u00f6r om tills den \u00e4r mjuk.<\/li>\n<li>Krydda torskfil\u00e9erna med salt och peppar och l\u00e4gg dem i tomats\u00e5sen.<\/li>\n<li>L\u00e5t fisken sjuda i s\u00e5sen i cirka 10 minuter tills den \u00e4r genomstekt.<\/li>\n<li>Servera torsken med tomat- och spenats\u00e5sen och garnera med f\u00e4rsk basilika.<\/li>\n<\/ol>\n<h2>Vegetarisk buddha bowl<\/h2>\n<p>En buddha bowl \u00e4r en f\u00e4rgglad och n\u00e4ringsrik sk\u00e5l full av gr\u00f6nsaker, protein och h\u00e4lsosamma fetter. Denna vegetariska variant \u00e4r b\u00e5de m\u00e4ttande och smakrik.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 dl quinoa<\/li>\n<li>1 s\u00f6tpotatis, t\u00e4rnad<\/li>\n<li>1 broccoli, delad i sm\u00e5 buketter<\/li>\n<li>1 avokado, skivad<\/li>\n<li>1 dl kik\u00e4rtor, sk\u00f6ljda och avrunna<\/li>\n<li>2 msk olivolja<\/li>\n<li>1 msk tahinidressing<\/li>\n<li>Saften av 1\/2 citron<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>F\u00e4rsk persilja f\u00f6r garnering<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Koka quinoan enligt anvisningarna p\u00e5 f\u00f6rpackningen.<\/li>\n<li>F\u00f6rv\u00e4rm ugnen till 200 grader.<\/li>\n<li>L\u00e4gg s\u00f6tpotatisen och broccolin p\u00e5 en bakpl\u00e5t och ringla \u00f6ver olivolja. Krydda med salt och peppar.<\/li>\n<li>Rosta gr\u00f6nsakerna i ugnen i cirka 20 minuter tills de \u00e4r mjuka.<\/li>\n<li>Blanda quinoa, s\u00f6tpotatis, broccoli, avokado och kik\u00e4rtor i en sk\u00e5l.<\/li>\n<li>Ringla \u00f6ver tahinidressing och pressa \u00f6ver citronsaft.<\/li>\n<li>Krydda med salt och peppar och garnera med f\u00e4rsk persilja.<\/li>\n<\/ol>\n<h2>Quinoasallad med r\u00e4kor och avokado<\/h2>\n<p>Denna quinoasallad \u00e4r fylld med protein och h\u00e4lsosamma fetter fr\u00e5n r\u00e4kor och avokado. Det \u00e4r en l\u00e4tt och fr\u00e4sch r\u00e4tt som \u00e4r perfekt f\u00f6r varma kv\u00e4llar.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 dl quinoa<\/li>\n<li>200 g r\u00e4kor, skalade och rensade<\/li>\n<li>1 avokado, skivad<\/li>\n<li>1 gurka, skivad<\/li>\n<li>1 r\u00f6dl\u00f6k, tunt skivad<\/li>\n<li>1 dl k\u00f6rsb\u00e4rstomater, halverade<\/li>\n<li>2 msk olivolja<\/li>\n<li>Saften av 1 lime<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>F\u00e4rsk dill f\u00f6r garnering<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Koka quinoan enligt anvisningarna p\u00e5 f\u00f6rpackningen och l\u00e5t den svalna.<\/li>\n<li>Blanda quinoa, r\u00e4kor, avokado, gurka, r\u00f6dl\u00f6k och k\u00f6rsb\u00e4rstomater i en stor sk\u00e5l.<\/li>\n<li>Vispa ihop olivolja och limejuice och h\u00e4ll \u00f6ver salladen.<\/li>\n<li>Krydda med salt och peppar och blanda f\u00f6rsiktigt.<\/li>\n<li>Garnera med f\u00e4rsk dill och servera kall.<\/li>\n<\/ol>\n<h2><strong>Avslutande tankar<\/strong><\/h2>\n<p>Att laga l\u00e4tta och n\u00e4ringsrika middagar beh\u00f6ver inte vara komplicerat. Med dessa enkla och smakrika recept kan du njuta av h\u00e4lsosamma m\u00e5ltider som \u00e4r bra f\u00f6r b\u00e5de kropp och sj\u00e4l. Prova dessa r\u00e4tter och uppt\u00e4ck hur l\u00e4tt det kan vara att \u00e4ta gott och n\u00e4ringsrikt varje dag.<\/p>","protected":false},"excerpt":{"rendered":"<p>Att laga l\u00e4tta och n\u00e4ringsrika middagar beh\u00f6ver inte vara sv\u00e5rt eller tidskr\u00e4vande. Med r\u00e4tt ingredienser och enkla tillagningsmetoder kan du skapa delikata r\u00e4tter som \u00e4r bra f\u00f6r b\u00e5de kropp och sj\u00e4l. H\u00e4r \u00e4r n\u00e5gra av mina favoritrecept p\u00e5 l\u00e4tta och<\/p>","protected":false},"author":1,"featured_media":3753,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_canonical":"","_yoast_wpseo_opengraph-title":"","_yoast_wpseo_opengraph-description":"","_yoast_wpseo_twitter-title":"","_yoast_wpseo_twitter-description":"","footnotes":""},"categories":[61,21],"tags":[],"class_list":["post-1536","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-middag","category-recept","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Recept p\u00e5 l\u00e4tta och n\u00e4ringsrika middagar - Made by Mary<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/madebymary.se\/en\/recept-pa-latta-och-naringsrika-middagar\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Recept p\u00e5 l\u00e4tta och n\u00e4ringsrika middagar - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att laga l\u00e4tta och n\u00e4ringsrika middagar beh\u00f6ver inte vara sv\u00e5rt eller tidskr\u00e4vande. 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