{"id":2239,"date":"2021-08-07T06:00:11","date_gmt":"2021-08-07T04:00:11","guid":{"rendered":"https:\/\/madebymary.se\/?p=2239"},"modified":"2024-08-29T10:16:02","modified_gmt":"2024-08-29T08:16:02","slug":"fem-lackra-och-nyttiga-luncher-under-500-kalorier","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-lackra-och-nyttiga-luncher-under-500-kalorier\/","title":{"rendered":"Fem l\u00e4ckra och nyttiga luncher under 500 kalorier"},"content":{"rendered":"<p>Att hitta lunchalternativ som b\u00e5de \u00e4r l\u00e4ckra och h\u00e4lsosamma kan vara en utmaning, s\u00e4rskilt n\u00e4r man vill h\u00e5lla sig under 500 <a href=\"https:\/\/madebymary.se\/en\/vad-ar-kalorier\/\">kalorier<\/a>. Genom \u00e5ren har jag experimenterat med m\u00e5nga recept och har samlat n\u00e5gra favoriter som inte bara smakar fantastiskt utan ocks\u00e5 ger bra n\u00e4ring. H\u00e4r \u00e4r fem av mina b\u00e4sta lunchrecept som h\u00e5ller sig under 500 kalorier.<\/p>\n<h2>Quinoasallad med avokado och svarta b\u00f6nor<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 dl kokt quinoa<\/li>\n<li>1\/2 avokado, t\u00e4rnad<\/li>\n<li>1 dl svarta b\u00f6nor, sk\u00f6ljda och avrunna<\/li>\n<li>1\/2 r\u00f6d paprika, t\u00e4rnad<\/li>\n<li>1\/4 r\u00f6dl\u00f6k, finhackad<\/li>\n<li>1 msk f\u00e4rsk koriander, hackad<\/li>\n<li>Saften fr\u00e5n 1\/2 lime<\/li>\n<li>1 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 efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Koka quinoan enligt anvisningarna p\u00e5 f\u00f6rpackningen och l\u00e5t den svalna.<\/li>\n<li>Blanda quinoa, avokado, svarta b\u00f6nor, paprika, r\u00f6dl\u00f6k och koriander i en stor sk\u00e5l.<\/li>\n<li>Vispa ihop limejuice och olivolja i en liten sk\u00e5l och h\u00e4ll \u00f6ver salladen.<\/li>\n<li>Blanda v\u00e4l och smaka av med salt och peppar.<\/li>\n<\/ol>\n<p><strong>Kalorier: 450<\/strong><\/p>\n<h2>Kycklingwrap med hummus och gr\u00f6nsaker<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 fullkornstortilla<\/li>\n<li>100 g grillad kycklingbr\u00f6st, skivad<\/li>\n<li>2 msk hummus<\/li>\n<li>1\/2 gurka, skivad<\/li>\n<li>1\/2 r\u00f6d paprika, skivad<\/li>\n<li>1\/4 r\u00f6dl\u00f6k, skivad<\/li>\n<li>En handfull babyspenat<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Bred hummus p\u00e5 tortillan.<\/li>\n<li>L\u00e4gg p\u00e5 kyckling, gurka, paprika, r\u00f6dl\u00f6k och babyspenat.<\/li>\n<li>Krydda med salt och peppar.<\/li>\n<li>Rulla ihop tortillan och sk\u00e4r den i tv\u00e5 delar.<\/li>\n<\/ol>\n<p><strong>Kalorier: 480<\/strong><\/p>\n<h2>Lins- och gr\u00f6nsakssoppa<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 dl r\u00f6da linser, sk\u00f6ljda<\/li>\n<li>1 morot, skivad<\/li>\n<li>1 selleristj\u00e4lk, skivad<\/li>\n<li>1\/2 l\u00f6k, hackad<\/li>\n<li>1 vitl\u00f6ksklyfta, hackad<\/li>\n<li>1 burk krossade tomater (400 g)<\/li>\n<li>1 liter gr\u00f6nsaksbuljong<\/li>\n<li>1 tsk spiskummin<\/li>\n<li>1 tsk paprikapulver<\/li>\n<li>1 msk olivolja<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>V\u00e4rm olivoljan i en stor gryta \u00f6ver medelh\u00f6g v\u00e4rme.<\/li>\n<li>Tills\u00e4tt l\u00f6k, vitl\u00f6k, morot och selleri. Fr\u00e4s tills gr\u00f6nsakerna \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt spiskummin och paprikapulver, och fr\u00e4s i ytterligare en minut.<\/li>\n<li>H\u00e4ll i krossade tomater, gr\u00f6nsaksbuljong och linser. Koka upp och l\u00e5t sjuda i 25-30 minuter, tills linserna \u00e4r mjuka.<\/li>\n<li>Smaka av med salt och peppar.<\/li>\n<\/ol>\n<p><strong>Kalorier: 350<\/strong><\/p>\n<h2>Tonfisksallad med \u00e4gg och b\u00f6nor<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 burk tonfisk i vatten, avrunnen<\/li>\n<li>1 kokt <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a>, skivat<\/li>\n<li>1 dl gr\u00f6na b\u00f6nor, f\u00f6rv\u00e4llda<\/li>\n<li>1\/2 r\u00f6d paprika, t\u00e4rnad<\/li>\n<li>1\/4 r\u00f6dl\u00f6k, skivad<\/li>\n<li>1 msk kapris<\/li>\n<li>1 msk olivolja<\/li>\n<li>Saften fr\u00e5n 1\/2 citron<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Blanda tonfisk, \u00e4gg, gr\u00f6na b\u00f6nor, paprika, r\u00f6dl\u00f6k och kapris i en stor sk\u00e5l.<\/li>\n<li>Vispa ihop citronjuice och olivolja i en liten sk\u00e5l och h\u00e4ll \u00f6ver salladen.<\/li>\n<li>Blanda v\u00e4l och smaka av med salt och peppar.<\/li>\n<\/ol>\n<p><strong>Kalorier: 420<\/strong><\/p>\n<h2>Zucchinipasta med tomat och basilika<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 stor zucchini, spiraliserad<\/li>\n<li>2 tomater, t\u00e4rnade<\/li>\n<li>1 vitl\u00f6ksklyfta, hackad<\/li>\n<li>1 msk olivolja<\/li>\n<li>En handfull f\u00e4rsk basilika, hackad<\/li>\n<li>2 msk riven parmesanost<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>V\u00e4rm olivoljan i en stor stekpanna \u00f6ver medelh\u00f6g v\u00e4rme.<\/li>\n<li>Tills\u00e4tt vitl\u00f6k och fr\u00e4s tills den \u00e4r doftande.<\/li>\n<li>L\u00e4gg till tomaterna och fr\u00e4s i n\u00e5gra minuter tills de b\u00f6rjar brytas ner.<\/li>\n<li>L\u00e4gg i zucchininudlarna och fr\u00e4s i ytterligare 2-3 minuter tills de \u00e4r mjuka.<\/li>\n<li>Ta bort fr\u00e5n v\u00e4rmen och r\u00f6r ner basilika och parmesanost.<\/li>\n<li>Smaka av med salt och peppar.<\/li>\n<\/ol>\n<p><strong>Kalorier: 300<\/strong><\/p>\n<h2>Avslutande tankar<\/h2>\n<p>Att \u00e4ta h\u00e4lsosamt och h\u00e5lla sig under 500 kalorier beh\u00f6ver inte betyda att man kompromissar med smak eller njutning. Dessa fem recept \u00e4r b\u00e5de n\u00e4ringsrika och l\u00e4ckra, vilket g\u00f6r dem till perfekta lunchalternativ f\u00f6r att h\u00e5lla energiniv\u00e5n uppe under dagen. Prova dem och njut av en balanserad och v\u00e4lsmakande lunch!<\/p>","protected":false},"excerpt":{"rendered":"<p>Att hitta lunchalternativ som b\u00e5de \u00e4r l\u00e4ckra och h\u00e4lsosamma kan vara en utmaning, s\u00e4rskilt n\u00e4r man vill h\u00e5lla sig under 500 kalorier. Genom \u00e5ren har jag experimenterat med m\u00e5nga recept och har samlat n\u00e5gra favoriter som inte bara smakar fantastiskt<\/p>","protected":false},"author":1,"featured_media":3773,"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":[58,21],"tags":[],"class_list":["post-2239","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lunch","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 l\u00e4ckra och nyttiga luncher 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\/fem-lackra-och-nyttiga-luncher-under-500-kalorier\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem l\u00e4ckra och nyttiga luncher under 500 kalorier - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att hitta lunchalternativ som b\u00e5de \u00e4r l\u00e4ckra och h\u00e4lsosamma kan vara en utmaning, s\u00e4rskilt n\u00e4r man vill h\u00e5lla sig under 500 kalorier. 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