{"id":1822,"date":"2021-10-18T06:07:39","date_gmt":"2021-10-18T04:07:39","guid":{"rendered":"https:\/\/madebymary.se\/?p=1822"},"modified":"2024-08-28T12:00:51","modified_gmt":"2024-08-28T10:00:51","slug":"recept-pa-halsosamma-och-snabba-middagsideer","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/recept-pa-halsosamma-och-snabba-middagsideer\/","title":{"rendered":"Recept p\u00e5 h\u00e4lsosamma och snabba middagsid\u00e9er"},"content":{"rendered":"<p>Att hitta tid att laga en n\u00e4ringsrik och god middag kan vara en utmaning i en hektisk vardag. Men med r\u00e4tt recept kan du snabbt skapa h\u00e4lsosamma m\u00e5ltider som hela familjen kommer att \u00e4lska. H\u00e4r delar jag n\u00e5gra av mina favoritrecept p\u00e5 h\u00e4lsosamma och snabba middagsid\u00e9er som \u00e4r enkla att laga och fulla av smak.<\/p>\n<h2>Quinoasallad med rostade gr\u00f6nsaker och fetaost<\/h2>\n<p>Denna quinoasallad \u00e4r en n\u00e4ringsrik och m\u00e4ttande m\u00e5ltid som \u00e4r perfekt f\u00f6r hektiska dagar. Den \u00e4r full av f\u00e4rgglada gr\u00f6nsaker, <a href=\"https:\/\/madebymary.se\/en\/proteinrika-livsmedel-som-bygger-muskler-och-haller-dig-matt-langre\/\">proteinrik<\/a> quinoa och kr\u00e4mig fetaost.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>2 dl quinoa<\/li>\n<li>4 dl vatten<\/li>\n<li>1 r\u00f6d paprika<\/li>\n<li>1 gul paprika<\/li>\n<li>1 zucchini<\/li>\n<li>1 r\u00f6dl\u00f6k<\/li>\n<li>2 msk <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a><\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">Salt<\/a> och peppar<\/li>\n<li>100 g fetaost<\/li>\n<li>2 msk hackad f\u00e4rsk persilja<\/li>\n<li>Saften av 1 citron<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Sk\u00f6lj quinoan noggrant under rinnande vatten. Koka upp vatten och tills\u00e4tt quinoa. S\u00e4nk v\u00e4rmen och l\u00e5t sjuda i 15 minuter eller tills vattnet \u00e4r absorberat.<\/li>\n<li>S\u00e4tt ugnen p\u00e5 200 grader Celsius. Sk\u00e4r paprikorna, zucchinin och r\u00f6dl\u00f6ken i bitar. L\u00e4gg p\u00e5 en bakpl\u00e5t, ringla \u00f6ver olivolja och krydda med salt och peppar. Rosta i ugnen i 20 minuter.<\/li>\n<li>Blanda den kokta quinoan med de rostade gr\u00f6nsakerna i en stor sk\u00e5l. Smula \u00f6ver fetaosten och str\u00f6 \u00f6ver hackad persilja.<\/li>\n<li>Pressa citronjuice \u00f6ver salladen och blanda v\u00e4l. Servera genast.<\/li>\n<\/ol>\n<h2>Lax med citron och dill<\/h2>\n<p>Lax \u00e4r en fantastisk 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>. Denna enkla r\u00e4tt med citron och dill \u00e4r b\u00e5de snabb och l\u00e4cker.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>4 laxfil\u00e9er<\/li>\n<li>1 citron, skivad<\/li>\n<li>2 msk olivolja<\/li>\n<li>Salt och peppar<\/li>\n<li>2 msk hackad f\u00e4rsk dill<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>S\u00e4tt ugnen p\u00e5 200 grader Celsius.<\/li>\n<li>L\u00e4gg laxfil\u00e9erna p\u00e5 en bakpl\u00e5t t\u00e4ckt med bakpl\u00e5tspapper. Pensla dem med olivolja och krydda med salt och peppar.<\/li>\n<li>L\u00e4gg citronskivor p\u00e5 varje laxfil\u00e9 och str\u00f6 \u00f6ver hackad dill.<\/li>\n<li>Baka i ugnen i 15-20 minuter, eller tills laxen \u00e4r genomstekt och flikar sig l\u00e4tt med en gaffel. Servera med en fr\u00e4sch gr\u00f6nsallad eller \u00e5ngade gr\u00f6nsaker.<\/li>\n<\/ol>\n<h2>Kyckling med honung och senap<\/h2>\n<p>Denna snabba och smakrika kycklingr\u00e4tt \u00e4r perfekt f\u00f6r en h\u00e4lsosam middag. Honung och senap ger en h\u00e4rlig s\u00f6tma och syra som kompletterar kycklingen perfekt.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>4 kycklingfil\u00e9er<\/li>\n<li>2 msk honung<\/li>\n<li>2 msk dijonsenap<\/li>\n<li>1 msk olivolja<\/li>\n<li>Salt och peppar<\/li>\n<li>1 tsk torkad timjan<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>V\u00e4rm olivoljan i en stor stekpanna p\u00e5 medelh\u00f6g v\u00e4rme.<\/li>\n<li>Krydda kycklingfil\u00e9erna med salt, peppar och torkad timjan. Stek dem i stekpannan i 5-7 minuter per sida, eller tills de \u00e4r gyllenbruna och genomstekta.<\/li>\n<li>Blanda honung och dijonsenap i en liten sk\u00e5l. H\u00e4ll blandningen \u00f6ver kycklingen i stekpannan och l\u00e5t koka i ytterligare 2-3 minuter tills s\u00e5sen har tjocknat n\u00e5got och kycklingen \u00e4r glaserad.<\/li>\n<li>Servera kycklingen med \u00e5ngade gr\u00f6nsaker eller en sallad.<\/li>\n<\/ol>\n<h2>Snabb vegansk gryta med kik\u00e4rtor och spenat<\/h2>\n<p>Denna veganska gryta \u00e4r b\u00e5de m\u00e4ttande och full av n\u00e4rings\u00e4mnen. Kik\u00e4rtor ger protein, medan spenat och tomater tillf\u00f6r viktiga <a href=\"https:\/\/madebymary.se\/en\/multivitamin-som-dagligt-komplement-till-en-varierad-kost\/\">vitaminer<\/a> och mineraler.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 burk kik\u00e4rtor, avsk\u00f6ljda och avrunna<\/li>\n<li>1 burk krossade tomater<\/li>\n<li>1 gul l\u00f6k, hackad<\/li>\n<li>2 vitl\u00f6ksklyftor, hackade<\/li>\n<li>2 msk olivolja<\/li>\n<li>1 tsk spiskummin<\/li>\n<li>1 tsk paprikapulver<\/li>\n<li>Salt och peppar<\/li>\n<li>200 g f\u00e4rsk spenat<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>V\u00e4rm olivoljan i en stor kastrull p\u00e5 medelh\u00f6g v\u00e4rme. Tills\u00e4tt hackad l\u00f6k och vitl\u00f6k och fr\u00e4s tills de \u00e4r mjuka och genomskinliga.<\/li>\n<li>Tills\u00e4tt spiskummin och paprikapulver och fr\u00e4s i ytterligare 1 minut.<\/li>\n<li>H\u00e4ll i kik\u00e4rtorna och de krossade tomaterna. Krydda med salt och peppar. L\u00e5t grytan koka upp och sedan sjuda i 10 minuter.<\/li>\n<li>R\u00f6r ner den f\u00e4rska spenaten och l\u00e5t den koka tills den \u00e4r mjuk, cirka 2-3 minuter. Servera grytan varm, g\u00e4rna med quinoa eller brunt ris.<\/li>\n<\/ol>\n<h2>Zucchinipasta med pesto och k\u00f6rsb\u00e4rstomater<\/h2>\n<p>Zucchinipasta, eller zoodles, \u00e4r ett utm\u00e4rkt l\u00e5gkolhydratalternativ till traditionell pasta. Denna r\u00e4tt \u00e4r b\u00e5de l\u00e4tt och smakrik, perfekt f\u00f6r en snabb middag.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>2 stora zucchini<\/li>\n<li>1 dl pesto (hemgjord eller k\u00f6pt)<\/li>\n<li>1 dl k\u00f6rsb\u00e4rstomater, halverade<\/li>\n<li>2 msk olivolja<\/li>\n<li>Salt och peppar<\/li>\n<li>2 msk riven parmesanost (valfritt)<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Anv\u00e4nd en spiralizer eller en gr\u00f6nsaksskalare f\u00f6r att skapa zucchini-nudlar.<\/li>\n<li>V\u00e4rm olivoljan i en stor stekpanna p\u00e5 medelh\u00f6g v\u00e4rme. Tills\u00e4tt zucchini-nudlarna och stek i 2-3 minuter tills de \u00e4r mjuka men inte f\u00f6r mosiga.<\/li>\n<li>R\u00f6r ner peston och k\u00f6rsb\u00e4rstomaterna i stekpannan och blanda v\u00e4l.<\/li>\n<li>Krydda med salt och peppar. Toppa med riven parmesanost om s\u00e5 \u00f6nskas. Servera genast.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Att laga en h\u00e4lsosam och snabb middag beh\u00f6ver inte vara komplicerat. Med dessa enkla recept kan du njuta av n\u00e4ringsrika m\u00e5ltider utan att spendera timmar i k\u00f6ket. Oavsett om du \u00e4r vegetarian, vegan eller k\u00f6tt\u00e4tare finns det n\u00e5got f\u00f6r alla. Prova dessa recept och uppt\u00e4ck hur l\u00e4tt det kan vara att \u00e4ta h\u00e4lsosamt \u00e4ven under de mest hektiska dagarna!<\/p>","protected":false},"excerpt":{"rendered":"<p>Att hitta tid att laga en n\u00e4ringsrik och god middag kan vara en utmaning i en hektisk vardag. Men med r\u00e4tt recept kan du snabbt skapa h\u00e4lsosamma m\u00e5ltider som hela familjen kommer att \u00e4lska. H\u00e4r delar jag n\u00e5gra av mina<\/p>","protected":false},"author":1,"featured_media":3734,"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-1822","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 h\u00e4lsosamma och snabba middagsid\u00e9er - 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-halsosamma-och-snabba-middagsideer\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Recept p\u00e5 h\u00e4lsosamma och snabba middagsid\u00e9er - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att hitta tid att laga en n\u00e4ringsrik och god middag kan vara en utmaning i en hektisk vardag. 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