{"id":1676,"date":"2021-10-09T06:07:39","date_gmt":"2021-10-09T04:07:39","guid":{"rendered":"https:\/\/madebymary.se\/?p=1676"},"modified":"2024-08-28T12:16:16","modified_gmt":"2024-08-28T10:16:16","slug":"fem-enkla-och-halsosamma-middagsrecept","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-enkla-och-halsosamma-middagsrecept\/","title":{"rendered":"Fem enkla och h\u00e4lsosamma middagsrecept"},"content":{"rendered":"<p>Att laga h\u00e4lsosamma middagar beh\u00f6ver inte vara tidskr\u00e4vande eller komplicerat. Med r\u00e4tt ingredienser och enkla metoder kan du snabbt f\u00e5 till smakrika och n\u00e4ringsrika m\u00e5ltider som hela familjen kommer att \u00e4lska. H\u00e4r \u00e4r fem av mina favoritmiddagsrecept som \u00e4r b\u00e5de enkla att laga och fulla av n\u00e4ring.<\/p>\n<h2>Ugnsbakad lax med gr\u00f6nsaker<\/h2>\n<p>Lax \u00e4r en fantastisk k\u00e4lla till omega-3-fettsyror och <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a>, och tillsammans med en f\u00e4rgglad mix av gr\u00f6nsaker blir det en komplett och balanserad m\u00e5ltid.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>4 laxfil\u00e9er<\/li>\n<li>2 mor\u00f6tter, skurna i stavar<\/li>\n<li>1 zucchini, skivad<\/li>\n<li>1 r\u00f6d paprika, skuren i bitar<\/li>\n<li>1 r\u00f6d l\u00f6k, skuren i klyftor<\/li>\n<li>2 msk <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a><\/li>\n<li>Saften fr\u00e5n 1 citron<\/li>\n<li>1 tsk torkad timjan<\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">Salt<\/a> och peppar<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 200 grader Celsius.<\/li>\n<li>L\u00e4gg laxfil\u00e9erna p\u00e5 en bakpl\u00e5t med bakpl\u00e5tspapper.<\/li>\n<li>L\u00e4gg mor\u00f6tter, zucchini, paprika och l\u00f6k runt laxen.<\/li>\n<li>Ringla olivolja \u00f6ver laxen och gr\u00f6nsakerna.<\/li>\n<li>Pressa citron \u00f6ver allt och str\u00f6 \u00f6ver timjan, salt och peppar.<\/li>\n<li>Baka i ugnen i 20-25 minuter, tills laxen \u00e4r genomstekt och gr\u00f6nsakerna \u00e4r mjuka.<\/li>\n<li>Servera direkt.<\/li>\n<\/ol>\n<h2>Quinoasallad med avokado och kyckling<\/h2>\n<p>Quinoa \u00e4r ett superlivsmedel fyllt med protein och fibrer, och tillsammans med kyckling och avokado blir det en m\u00e4ttande och n\u00e4ringsrik sallad.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>2 dl okokt quinoa<\/li>\n<li>1 avokado, t\u00e4rnad<\/li>\n<li>1 grillad kycklingbr\u00f6st, skivad<\/li>\n<li>1 dl k\u00f6rsb\u00e4rstomater, halverade<\/li>\n<li>1\/2 gurka, t\u00e4rnad<\/li>\n<li>1\/2 r\u00f6dl\u00f6k, skivad<\/li>\n<li>2 msk olivolja<\/li>\n<li>Saften fr\u00e5n 1 lime<\/li>\n<li>Salt och peppar<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Koka quinoan enligt anvisningarna p\u00e5 f\u00f6rpackningen och l\u00e5t svalna.<\/li>\n<li>Blanda quinoa, avokado, kyckling, tomater, gurka och r\u00f6dl\u00f6k 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 v\u00e4l.<\/li>\n<li>Servera omedelbart eller f\u00f6rvara i kylsk\u00e5p tills det \u00e4r dags att \u00e4ta.<\/li>\n<\/ol>\n<h2>Vegetarisk kik\u00e4rtsgryta<\/h2>\n<p>Denna vegetariska gryta \u00e4r full av smak och n\u00e4ring, perfekt f\u00f6r en k\u00f6ttfri middag.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>2 burkar kik\u00e4rtor, avrunna och sk\u00f6ljda<\/li>\n<li>1 l\u00f6k, hackad<\/li>\n<li>2 vitl\u00f6ksklyftor, hackade<\/li>\n<li>2 mor\u00f6tter, skurna i bitar<\/li>\n<li>1 r\u00f6d paprika, skuren i bitar<\/li>\n<li>1 burk krossade tomater (400 g)<\/li>\n<li>2 dl kokosmj\u00f6lk<\/li>\n<li>1 tsk spiskummin<\/li>\n<li>1 tsk paprikapulver<\/li>\n<li>1\/2 tsk chilipulver (valfritt)<\/li>\n<li>Salt och peppar<\/li>\n<li>Olivolja<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>V\u00e4rm olivolja i en stor kastrull \u00f6ver medelh\u00f6g v\u00e4rme.<\/li>\n<li>Fr\u00e4s l\u00f6k och vitl\u00f6k tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt mor\u00f6tter och paprika och fr\u00e4s ytterligare n\u00e5gra minuter.<\/li>\n<li>R\u00f6r ner kik\u00e4rtor, krossade tomater, kokosmj\u00f6lk och kryddor.<\/li>\n<li>L\u00e5t grytan sjuda i 20-25 minuter tills gr\u00f6nsakerna \u00e4r mjuka och smakerna har blandats.<\/li>\n<li>Smaka av med salt och peppar och servera med ris eller br\u00f6d.<\/li>\n<\/ol>\n<h2>Torsk med \u00f6rtt\u00e4cke och blomk\u00e5lsmos<\/h2>\n<p>Torsk \u00e4r en mager fisk som \u00e4r full av protein, och tillsammans med ett kr\u00e4migt blomk\u00e5lsmos blir det en l\u00e4tt och h\u00e4lsosam middag.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>4 torskfil\u00e9er<\/li>\n<li>1\/2 dl f\u00e4rska \u00f6rter (persilja, dill, gr\u00e4sl\u00f6k), hackade<\/li>\n<li>2 msk olivolja<\/li>\n<li>Saften fr\u00e5n 1\/2 citron<\/li>\n<li>1 blomk\u00e5lshuvud, delat i buketter<\/li>\n<li>2 msk sm\u00f6r<\/li>\n<li>1 dl mj\u00f6lk<\/li>\n<li>Salt och peppar<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 180 grader Celsius.<\/li>\n<li>L\u00e4gg torskfil\u00e9erna p\u00e5 en bakpl\u00e5t med bakpl\u00e5tspapper.<\/li>\n<li>Blanda hackade \u00f6rter, olivolja och citronsaft i en sk\u00e5l. F\u00f6rdela blandningen \u00f6ver torsken.<\/li>\n<li>Baka torsken i ugnen i 15-20 minuter tills fisken \u00e4r genomstekt.<\/li>\n<li>Koka blomk\u00e5len i l\u00e4ttsaltat vatten tills den \u00e4r mjuk, cirka 10-15 minuter.<\/li>\n<li>Mosa blomk\u00e5len tillsammans med sm\u00f6r och mj\u00f6lk tills den \u00e4r sl\u00e4t. Smaka av med salt och peppar.<\/li>\n<li>Servera torsken med blomk\u00e5lsmoset och en gr\u00f6nsallad vid sidan om.<\/li>\n<\/ol>\n<h2>Zucchinipasta med tomat- och basilikas\u00e5s<\/h2>\n<p>Zucchinipasta \u00e4r ett h\u00e4lsosamt och glutenfritt alternativ till vanlig pasta, och tillsammans med en enkel tomats\u00e5s blir det en fr\u00e4sch och l\u00e4tt middag.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>4 zucchinis, spiraliserade<\/li>\n<li>1 burk krossade tomater (400 g)<\/li>\n<li>2 vitl\u00f6ksklyftor, hackade<\/li>\n<li>1 l\u00f6k, hackad<\/li>\n<li>1 n\u00e4ve f\u00e4rsk basilika, hackad<\/li>\n<li>2 msk olivolja<\/li>\n<li>Salt och peppar<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>V\u00e4rm olivolja i en kastrull \u00f6ver medelh\u00f6g v\u00e4rme.<\/li>\n<li>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 10-15 minuter.<\/li>\n<li>R\u00f6r ner hackad basilika och smaka av med salt och peppar.<\/li>\n<li>Hetta upp lite olivolja i en stor stekpanna och fr\u00e4s zucchinipastan i 2-3 minuter tills den \u00e4r al dente.<\/li>\n<li>Servera zucchinipastan med tomat- och basilikas\u00e5sen och garnera med extra basilika om s\u00e5 \u00f6nskas.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Att laga h\u00e4lsosamma middagar beh\u00f6ver inte vara sv\u00e5rt eller tidskr\u00e4vande. Med dessa fem enkla och l\u00e4ckra recept kan du njuta av n\u00e4ringsrika m\u00e5ltider som hela familjen kommer att \u00e4lska. Jag hoppas att dessa recept inspirerar dig att prova nya smaker och ingredienser i ditt k\u00f6k.<\/p>\n<p><em>Bon app\u00e9tit!<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Att laga h\u00e4lsosamma middagar beh\u00f6ver inte vara tidskr\u00e4vande eller komplicerat. Med r\u00e4tt ingredienser och enkla metoder kan du snabbt f\u00e5 till smakrika och n\u00e4ringsrika m\u00e5ltider som hela familjen kommer att \u00e4lska. H\u00e4r \u00e4r fem av mina favoritmiddagsrecept som \u00e4r b\u00e5de<\/p>","protected":false},"author":1,"featured_media":3738,"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-1676","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>Fem enkla och h\u00e4lsosamma middagsrecept - 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\/fem-enkla-och-halsosamma-middagsrecept\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem enkla och h\u00e4lsosamma middagsrecept - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att laga h\u00e4lsosamma middagar beh\u00f6ver inte vara tidskr\u00e4vande eller komplicerat. 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