{"id":2080,"date":"2022-03-18T06:07:39","date_gmt":"2022-03-18T05:07:39","guid":{"rendered":"https:\/\/madebymary.se\/?p=2080"},"modified":"2024-08-27T18:31:46","modified_gmt":"2024-08-27T16:31:46","slug":"hur-jag-lagar-middag-pa-under-400-kalorier","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/hur-jag-lagar-middag-pa-under-400-kalorier\/","title":{"rendered":"Hur jag lagar middag p\u00e5 under 400 kalorier"},"content":{"rendered":"<p>Att laga en h\u00e4lsosam och n\u00e4ringsrik middag beh\u00f6ver inte vara komplicerat eller tidskr\u00e4vande, och det \u00e4r fullt m\u00f6jligt att skapa en god m\u00e5ltid som h\u00e5ller sig under 400 <a href=\"https:\/\/madebymary.se\/en\/vad-ar-kalorier\/\">kalorier<\/a>. Nyckeln ligger i att v\u00e4lja r\u00e4tt ingredienser och anv\u00e4nda smarta matlagningsmetoder. I detta blogginl\u00e4gg delar jag med mig av n\u00e5gra av mina favoritmiddagar som \u00e4r b\u00e5de l\u00e4ckra och kalorifattiga.<\/p>\n<h2>Planering och f\u00f6rberedelse<\/h2>\n<h3>V\u00e4lj r\u00e4tt ingredienser<\/h3>\n<p>F\u00f6r att h\u00e5lla kalorierna nere v\u00e4ljer jag ingredienser som \u00e4r rika p\u00e5 n\u00e4rings\u00e4mnen men l\u00e5ga i kalorier. Detta inkluderar mycket gr\u00f6nsaker, magra proteiner som kycklingbr\u00f6st eller fisk, och h\u00e4lsosamma fetter i sm\u00e5 m\u00e4ngder som avokado eller <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a>.<\/p>\n<h3>F\u00f6rbered i f\u00f6rv\u00e4g<\/h3>\n<p>F\u00f6r att g\u00f6ra matlagningen snabbare och enklare ser jag till att f\u00f6rbereda vissa ingredienser i f\u00f6rv\u00e4g. Att hacka gr\u00f6nsaker, marinera k\u00f6tt eller f\u00f6rkoka quinoa kan spara tid och g\u00f6ra det l\u00e4ttare att sl\u00e4nga ihop en middag p\u00e5 under 30 minuter.<\/p>\n<h2>Recept 1: Kyckling med rostad gr\u00f6nsaksmedley<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 kycklingbr\u00f6st (ca 150 g)<\/li>\n<li>1 morot, skivad<\/li>\n<li>1 zucchini, skivad<\/li>\n<li>1 r\u00f6d paprika, skivad<\/li>\n<li>1 liten r\u00f6dl\u00f6k, skivad<\/li>\n<li>1 msk olivolja<\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">Salt<\/a> och peppar efter smak<\/li>\n<li>1 tsk torkad oregano<\/li>\n<li>1 tsk torkad timjan<\/li>\n<\/ul>\n<p><strong>Tillagning<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 200 grader Celsius.<\/li>\n<li>L\u00e4gg morot, zucchini, paprika och r\u00f6dl\u00f6k p\u00e5 en bakpl\u00e5t. Ringla \u00f6ver olivolja och krydda med salt, peppar, oregano och timjan. Blanda v\u00e4l.<\/li>\n<li>L\u00e4gg kycklingbr\u00f6stet p\u00e5 bakpl\u00e5ten bredvid gr\u00f6nsakerna. Krydda med salt och peppar.<\/li>\n<li>Rosta i ugnen i 25-30 minuter, eller tills kycklingen \u00e4r genomstekt och gr\u00f6nsakerna \u00e4r mjuka och gyllenbruna.<\/li>\n<li>Servera kycklingen med de rostade gr\u00f6nsakerna.<\/li>\n<\/ol>\n<h3>Kalorier<\/h3>\n<p>Denna m\u00e5ltid inneh\u00e5ller cirka 350 kalorier.<\/p>\n<h2>Recept 2: Lax med spenat och quinoa<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 laxfil\u00e9 (ca 120 g)<\/li>\n<li>2 dl f\u00e4rsk spenat<\/li>\n<li>1 dl kokt quinoa<\/li>\n<li>1 vitl\u00f6ksklyfta, hackad<\/li>\n<li>1 tsk olivolja<\/li>\n<li>Saft fr\u00e5n 1\/2 citron<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>1 tsk dill<\/li>\n<\/ul>\n<p><strong>Tillagning<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 180 grader Celsius.<\/li>\n<li>L\u00e4gg laxfil\u00e9n p\u00e5 en bakpl\u00e5t t\u00e4ckt med bakpl\u00e5tspapper. Krydda med salt, peppar och dill. Pressa citronsaft \u00f6ver laxen.<\/li>\n<li>Baka laxen i ugnen i 15-20 minuter, eller tills den \u00e4r genomstekt.<\/li>\n<li>Under tiden, v\u00e4rm olivolja i en stekpanna p\u00e5 medelh\u00f6g v\u00e4rme. Fr\u00e4s vitl\u00f6ken tills den \u00e4r mjuk.<\/li>\n<li>Tills\u00e4tt spenaten och fr\u00e4s tills den \u00e4r vissnad.<\/li>\n<li>Blanda den kokta quinoan med den fr\u00e4sta spenaten.<\/li>\n<li>Servera laxen med spenatquinoan.<\/li>\n<\/ol>\n<h3>Kalorier<\/h3>\n<p>Denna m\u00e5ltid inneh\u00e5ller cirka 390 kalorier.<\/p>\n<h2>Recept 3: Gr\u00f6nsakssoppa med b\u00f6nor<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 burk blandade b\u00f6nor, sk\u00f6ljda och avrunna<\/li>\n<li>1 morot, skivad<\/li>\n<li>1 selleristj\u00e4lk, skivad<\/li>\n<li>1 zucchini, t\u00e4rnad<\/li>\n<li>1 burk krossade tomater<\/li>\n<li>1 l gr\u00f6nsaksbuljong<\/li>\n<li>1 l\u00f6k, hackad<\/li>\n<li>2 vitl\u00f6ksklyftor, hackade<\/li>\n<li>1 tsk torkad basilika<\/li>\n<li>1 tsk torkad oregano<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning<\/strong><\/p>\n<ol>\n<li>V\u00e4rm en stor kastrull p\u00e5 medelh\u00f6g v\u00e4rme och tills\u00e4tt en skv\u00e4tt olivolja.<\/li>\n<li>Fr\u00e4s l\u00f6k och vitl\u00f6k tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt morot, selleri och zucchini och fr\u00e4s i ytterligare 5 minuter.<\/li>\n<li>H\u00e4ll i krossade tomater och gr\u00f6nsaksbuljong. Krydda med basilika, oregano, salt och peppar.<\/li>\n<li>L\u00e5t soppan koka upp, s\u00e4nk sedan v\u00e4rmen och l\u00e5t sjuda i 20 minuter.<\/li>\n<li>Tills\u00e4tt de blandade b\u00f6norna och l\u00e5t sjuda i ytterligare 10 minuter.<\/li>\n<li>Smaka av och justera kryddningen vid behov.<\/li>\n<li>Servera soppan varm.<\/li>\n<\/ol>\n<h3>Kalorier<\/h3>\n<p>Denna m\u00e5ltid inneh\u00e5ller cirka 300 kalorier per portion.<\/p>\n<h2>Recept 4: Fyllda paprikor med quinoa och svamp<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 stora paprikor, halverade och urk\u00e4rnade<\/li>\n<li>1 dl kokt quinoa<\/li>\n<li>1 dl champinjoner, hackade<\/li>\n<li>1 liten l\u00f6k, hackad<\/li>\n<li>1 vitl\u00f6ksklyfta, hackad<\/li>\n<li>1 tomat, hackad<\/li>\n<li>1 tsk olivolja<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>1 tsk torkad oregano<\/li>\n<li>1 msk riven vegansk ost (valfritt)<\/li>\n<\/ul>\n<p><strong>Tillagning<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 180 grader Celsius.<\/li>\n<li>V\u00e4rm olivolja i en stekpanna p\u00e5 medelh\u00f6g v\u00e4rme och fr\u00e4s l\u00f6k och vitl\u00f6k tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt champinjoner och tomat och fr\u00e4s i ytterligare 5 minuter.<\/li>\n<li>Blanda i den kokta quinoan och krydda med oregano, salt och peppar.<\/li>\n<li>Fyll paprikahalvorna med quinoablandningen och l\u00e4gg dem i en ugnsform.<\/li>\n<li>Toppa med riven vegansk ost om du anv\u00e4nder det.<\/li>\n<li>Baka i ugnen i 20-25 minuter, eller tills paprikorna \u00e4r mjuka och fyllningen \u00e4r genomvarm.<\/li>\n<li>Servera de fyllda paprikorna varma.<\/li>\n<\/ol>\n<h3>Kalorier<\/h3>\n<p>Denna m\u00e5ltid inneh\u00e5ller cirka 350 kalorier per portion.<\/p>\n<h2>Recept 5: Zucchinipasta med tomats\u00e5s<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 stora zucchinis, spiraliserade<\/li>\n<li>2 vitl\u00f6ksklyftor, hackade<\/li>\n<li>1 burk krossade tomater<\/li>\n<li>1 msk tomatpur\u00e9<\/li>\n<li>1 tsk olivolja<\/li>\n<li>1 tsk torkad basilika<\/li>\n<li>1 tsk torkad oregano<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>F\u00e4rsk basilika till garnering<\/li>\n<\/ul>\n<p><strong>Tillagning<\/strong><\/p>\n<ol>\n<li>V\u00e4rm olivolja i en stekpanna p\u00e5 medelh\u00f6g v\u00e4rme och fr\u00e4s vitl\u00f6k tills den \u00e4r mjuk.<\/li>\n<li>Tills\u00e4tt krossade tomater och tomatpur\u00e9. Krydda med basilika, oregano, salt och peppar.<\/li>\n<li>L\u00e5t s\u00e5sen koka upp och sedan sjuda i 15-20 minuter, tills den har tjocknat n\u00e5got.<\/li>\n<li>Under tiden, spiraliserad zucchini till &#8221;pasta&#8221; och l\u00e4gg i en stor sk\u00e5l.<\/li>\n<li>H\u00e4ll den varma tomats\u00e5sen \u00f6ver zucchinipastan och blanda v\u00e4l.<\/li>\n<li>Garnera med f\u00e4rsk basilika och servera omedelbart.<\/li>\n<\/ol>\n<h3>Kalorier<\/h3>\n<p>Denna m\u00e5ltid inneh\u00e5ller cirka 250 kalorier per portion.<\/p>\n<h2>Avslutande tankar<\/h2>\n<p>Att laga en middag p\u00e5 under 400 kalorier beh\u00f6ver inte vara sv\u00e5rt eller tr\u00e5kigt. Genom att v\u00e4lja n\u00e4ringsrika ingredienser och anv\u00e4nda smarta matlagningsmetoder kan du skapa l\u00e4ckra och m\u00e4ttande m\u00e5ltider som passar in i en h\u00e4lsosam livsstil. Jag hoppas att dessa recept inspirerar dig att prova nya r\u00e4tter och njuta av god mat utan att kompromissa med dina h\u00e4lsom\u00e5l.<\/p>","protected":false},"excerpt":{"rendered":"<p>Att laga en h\u00e4lsosam och n\u00e4ringsrik middag beh\u00f6ver inte vara komplicerat eller tidskr\u00e4vande, och det \u00e4r fullt m\u00f6jligt att skapa en god m\u00e5ltid som h\u00e5ller sig under 400 kalorier. Nyckeln ligger i att v\u00e4lja r\u00e4tt ingredienser och anv\u00e4nda smarta matlagningsmetoder.<\/p>","protected":false},"author":1,"featured_media":3658,"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-2080","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 400 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-400-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 400 kalorier - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att laga en h\u00e4lsosam och n\u00e4ringsrik middag beh\u00f6ver inte vara komplicerat eller tidskr\u00e4vande, och det \u00e4r fullt m\u00f6jligt att skapa en god m\u00e5ltid som h\u00e5ller sig under 400 kalorier. 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