{"id":2054,"date":"2022-03-09T06:07:39","date_gmt":"2022-03-09T05:07:39","guid":{"rendered":"https:\/\/madebymary.se\/?p=2054"},"modified":"2024-08-27T18:43:53","modified_gmt":"2024-08-27T16:43:53","slug":"hur-jag-lagar-middag-pa-under-500-kalorier","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/hur-jag-lagar-middag-pa-under-500-kalorier\/","title":{"rendered":"Hur jag lagar middag p\u00e5 under 500 kalorier"},"content":{"rendered":"<p>Att laga h\u00e4lsosamma och l\u00e4ckra middagar som h\u00e5ller sig under 500 <a href=\"https:\/\/madebymary.se\/en\/vad-ar-kalorier\/\">kalorier<\/a> beh\u00f6ver inte vara sv\u00e5rt. Med lite planering och kreativa recept kan du njuta av smakrika m\u00e5ltider som \u00e4r b\u00e5de n\u00e4ringsrika och kalorisn\u00e5la. H\u00e4r delar jag med mig av n\u00e5gra av mina b\u00e4sta tips och favoritrecept f\u00f6r att laga middagar p\u00e5 under 500 kalorier.<\/p>\n<h2>Planering och f\u00f6rberedelse<\/h2>\n<h3>Skapa en veckomeny<\/h3>\n<p>Att skapa en veckomeny hj\u00e4lper dig att planera dina m\u00e5ltider och h\u00e5lla koll p\u00e5 kaloriintaget. Genom att planera i f\u00f6rv\u00e4g kan du s\u00e4kerst\u00e4lla att du har alla ingredienser hemma och undvika frestelsen att best\u00e4lla h\u00e4mtmat.<\/p>\n<h3>V\u00e4lj n\u00e4ringsrika ingredienser<\/h3>\n<p>Fokusera p\u00e5 att inkludera n\u00e4ringsrika ingredienser som gr\u00f6nsaker, magra proteiner och fullkornsprodukter. Dessa livsmedel ger mycket n\u00e4ring f\u00f6r relativt f\u00e5 kalorier och hj\u00e4lper dig att k\u00e4nna dig m\u00e4tt och n\u00f6jd.<\/p>\n<h3>Anv\u00e4nd m\u00e5ltidsf\u00f6rberedelser<\/h3>\n<p>Att f\u00f6rbereda vissa ingredienser i f\u00f6rv\u00e4g kan spara tid och g\u00f6ra det enklare att laga h\u00e4lsosamma m\u00e5ltider. Sk\u00e4r gr\u00f6nsaker, koka quinoa eller f\u00f6rbered s\u00e5ser under helgen f\u00f6r att g\u00f6ra matlagningen p\u00e5 vardagskv\u00e4llar snabbare och smidigare.<\/p>\n<h2>Favoritrecept p\u00e5 middagar under 500 kalorier<\/h2>\n<h3>Lax med gr\u00f6nsaker och quinoa<\/h3>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>150 g laxfil\u00e9<\/li>\n<li>1 dl kokt quinoa<\/li>\n<li>1\/2 r\u00f6d paprika, skivad<\/li>\n<li>1\/2 zucchini, skivad<\/li>\n<li>1\/4 r\u00f6dl\u00f6k, skivad<\/li>\n<li>1 msk <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a><\/li>\n<li>Saften fr\u00e5n 1\/2 citron<\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">Salt<\/a> och peppar efter smak<\/li>\n<li>En handfull f\u00e4rsk dill<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 200 grader.<\/li>\n<li>L\u00e4gg laxfil\u00e9n p\u00e5 en bakpl\u00e5t och krydda med salt, peppar och citronsaft. Tillaga i ugnen i cirka 15-20 minuter, eller tills laxen \u00e4r genomstekt.<\/li>\n<li>Under tiden, v\u00e4rm olivoljan i en stekpanna och fr\u00e4s paprika, zucchini och r\u00f6dl\u00f6k tills de \u00e4r mjuka.<\/li>\n<li>Blanda de stekta gr\u00f6nsakerna med den kokta quinoan.<\/li>\n<li>Servera laxen p\u00e5 en b\u00e4dd av quinoa och gr\u00f6nsaker, toppa med f\u00e4rsk dill.<\/li>\n<\/ol>\n<p><strong>Kalorier: cirka 450<\/strong><\/p>\n<h3>Kyckling med rostad blomk\u00e5l och tahinis\u00e5s<\/h3>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>150 g kycklingbr\u00f6st<\/li>\n<li>2 dl blomk\u00e5lsbuketter<\/li>\n<li>1 msk olivolja<\/li>\n<li>1\/2 tsk paprikapulver<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<h3>Tahinis\u00e5s:<\/h3>\n<ul>\n<li>2 msk tahini<\/li>\n<li>Saften fr\u00e5n 1\/2 citron<\/li>\n<li>1 vitl\u00f6ksklyfta, pressad<\/li>\n<li>2 msk vatten<\/li>\n<li>Salt efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 200 grader.<\/li>\n<li>L\u00e4gg blomk\u00e5lsbuketterna p\u00e5 en bakpl\u00e5t, ringla \u00f6ver olivolja, str\u00f6 \u00f6ver paprikapulver, salt och peppar. Rosta i ugnen i cirka 25 minuter tills de \u00e4r gyllenbruna.<\/li>\n<li>Grilla eller stek kycklingbr\u00f6stet tills det \u00e4r genomstekt och saftigt.<\/li>\n<li>Blanda ingredienserna till tahinis\u00e5sen i en sk\u00e5l.<\/li>\n<li>Servera kycklingen med rostad blomk\u00e5l och ringla tahinis\u00e5sen \u00f6ver toppen.<\/li>\n<\/ol>\n<p><strong>Kalorier: cirka 400<\/strong><\/p>\n<h3>Tofu stir-fry med gr\u00f6nsaker<\/h3>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>200 g fast tofu, skuren i t\u00e4rningar<\/li>\n<li>1 msk sojas\u00e5s<\/li>\n<li>1 msk sesamolja<\/li>\n<li>1 vitl\u00f6ksklyfta, hackad<\/li>\n<li>1\/2 r\u00f6d paprika, skivad<\/li>\n<li>1 morot, skivad<\/li>\n<li>1 broccoli, i sm\u00e5 buketter<\/li>\n<li>1\/2 tsk ingef\u00e4ra, riven<\/li>\n<li>1 msk sesamfr\u00f6n<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>V\u00e4rm sesamoljan i en stor stekpanna eller wok \u00f6ver medelh\u00f6g v\u00e4rme.<\/li>\n<li>Tills\u00e4tt tofu och stek tills den \u00e4r gyllenbrun och krispig. Ta ur tofun och l\u00e4gg \u00e5t sidan.<\/li>\n<li>I samma stekpanna, tills\u00e4tt vitl\u00f6k, paprika, morot och broccoli. Fr\u00e4s i n\u00e5gra minuter tills gr\u00f6nsakerna \u00e4r mjuka men fortfarande krispiga.<\/li>\n<li>L\u00e4gg tillbaka tofun i stekpannan och tills\u00e4tt sojas\u00e5s och riven ingef\u00e4ra. Blanda v\u00e4l och stek i ytterligare n\u00e5gra minuter.<\/li>\n<li>Str\u00f6 \u00f6ver sesamfr\u00f6n innan servering.<\/li>\n<\/ol>\n<p><strong>Kalorier: cirka 350<\/strong><\/p>\n<h3>R\u00e4ksallad med mango och avokado<\/h3>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>150 g skalade r\u00e4kor<\/li>\n<li>1 avokado, t\u00e4rnad<\/li>\n<li>1 mango, t\u00e4rnad<\/li>\n<li>1\/2 r\u00f6dl\u00f6k, finhackad<\/li>\n<li>1\/2 r\u00f6d chili, finhackad<\/li>\n<li>Saften fr\u00e5n 1 lime<\/li>\n<li>1 msk olivolja<\/li>\n<li>En handfull f\u00e4rsk koriander, hackad<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Blanda r\u00e4kor, avokado, mango, r\u00f6dl\u00f6k och chili i en stor sk\u00e5l.<\/li>\n<li>Vispa ihop limejuice och olivolja i en liten sk\u00e5l, h\u00e4ll \u00f6ver salladen.<\/li>\n<li>Tills\u00e4tt hackad koriander, salt och peppar. Blanda v\u00e4l.<\/li>\n<li>Servera salladen kall.<\/li>\n<\/ol>\n<p><strong>Kalorier: cirka 450<\/strong><\/p>\n<h3>Spenat- och svampomelett<\/h3>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>3 <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a><\/li>\n<li>1 dl f\u00e4rsk spenat<\/li>\n<li>1 dl skivade champinjoner<\/li>\n<li>1\/4 l\u00f6k, hackad<\/li>\n<li>1 msk olivolja<\/li>\n<li>1 msk riven parmesanost<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Vispa \u00e4ggen i en sk\u00e5l och krydda med salt och peppar.<\/li>\n<li>V\u00e4rm olivoljan i en stekpanna \u00f6ver medelh\u00f6g v\u00e4rme. Tills\u00e4tt l\u00f6k och champinjoner och fr\u00e4s tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt spenaten och fr\u00e4s tills den har vissnat.<\/li>\n<li>H\u00e4ll \u00e4ggen \u00f6ver gr\u00f6nsakerna och l\u00e5t omeletten stelna.<\/li>\n<li>Str\u00f6 \u00f6ver parmesanosten och vik omeletten p\u00e5 mitten.<\/li>\n<li>Servera omeletten varm.<\/li>\n<\/ol>\n<p><strong>Kalorier: cirka 300<\/strong><\/p>\n<h2>Tips f\u00f6r att laga middagar under 500 kalorier<\/h2>\n<h3>Anv\u00e4nd mycket gr\u00f6nsaker<\/h3>\n<p>Gr\u00f6nsaker \u00e4r l\u00e5ga i kalorier men rika p\u00e5 n\u00e4rings\u00e4mnen. Anv\u00e4nd dem gener\u00f6st i dina m\u00e5ltider f\u00f6r att \u00f6ka volymen och h\u00e5lla dig m\u00e4tt l\u00e4ngre.<\/p>\n<h3>V\u00e4lj magra proteiner<\/h3>\n<p>V\u00e4lj magra proteink\u00e4llor som kycklingbr\u00f6st, fisk, tofu eller b\u00f6nor f\u00f6r att h\u00e5lla kalorierna nere och samtidigt f\u00e5 i dig tillr\u00e4ckligt med <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a>.<\/p>\n<h3>Begr\u00e4nsa m\u00e4ngden olja<\/h3>\n<p>Anv\u00e4nd olja sparsamt i din matlagning. M\u00e5nga r\u00e4tter kan tillagas med lite eller ingen olja, vilket hj\u00e4lper till att h\u00e5lla kaloriinneh\u00e5llet nere.<\/p>\n<h3>H\u00e5ll koll p\u00e5 portionsstorlekar<\/h3>\n<p>Var medveten om portionsstorlekarna f\u00f6r att undvika att \u00e4ta mer \u00e4n n\u00f6dv\u00e4ndigt. Anv\u00e4nd en k\u00f6ksv\u00e5g eller m\u00e4tkoppar f\u00f6r att vara s\u00e4ker p\u00e5 att du h\u00e5ller dig inom ditt kaloriintag.<\/p>\n<h2>Avslutande tankar<\/h2>\n<p>Att laga h\u00e4lsosamma middagar under 500 kalorier \u00e4r fullt m\u00f6jligt med lite planering och kreativitet. Dessa recept visar att du kan njuta av l\u00e4ckra och n\u00e4ringsrika m\u00e5ltider utan att kompromissa med smaken eller k\u00e4nna dig hungrig. Prova dessa r\u00e4tter och uppt\u00e4ck hur enkelt och tillfredsst\u00e4llande det kan vara att \u00e4ta h\u00e4lsosamt!<\/p>","protected":false},"excerpt":{"rendered":"<p>Att laga h\u00e4lsosamma och l\u00e4ckra middagar som h\u00e5ller sig under 500 kalorier beh\u00f6ver inte vara sv\u00e5rt. Med lite planering och kreativa recept kan du njuta av smakrika m\u00e5ltider som \u00e4r b\u00e5de n\u00e4ringsrika och kalorisn\u00e5la. H\u00e4r delar jag med mig av<\/p>","protected":false},"author":1,"featured_media":3662,"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-2054","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>Hur jag lagar middag p\u00e5 under 500 kalorier - 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\/hur-jag-lagar-middag-pa-under-500-kalorier\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hur jag lagar middag p\u00e5 under 500 kalorier - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att laga h\u00e4lsosamma och l\u00e4ckra middagar som h\u00e5ller sig under 500 kalorier beh\u00f6ver inte vara sv\u00e5rt. 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