{"id":2285,"date":"2023-03-10T06:00:10","date_gmt":"2023-03-10T05:00:10","guid":{"rendered":"https:\/\/madebymary.se\/?p=2285"},"modified":"2024-08-25T18:35:09","modified_gmt":"2024-08-25T16:35:09","slug":"fem-favoritratter-under-300-kalorier","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-favoritratter-under-300-kalorier\/","title":{"rendered":"Fem favoritr\u00e4tter under 300 kalorier"},"content":{"rendered":"<p>Att \u00e4ta h\u00e4lsosamt beh\u00f6ver inte inneb\u00e4ra att du m\u00e5ste kompromissa med smaken. Genom att v\u00e4lja r\u00e4tt ingredienser och tillagningsmetoder kan du njuta av l\u00e4ckra r\u00e4tter som \u00e4r b\u00e5de n\u00e4ringsrika och kalorisn\u00e5la. H\u00e4r \u00e4r fem av mina favoritr\u00e4tter, alla under 300 <a href=\"https:\/\/madebymary.se\/en\/vad-ar-kalorier\/\">kalorier<\/a>.<\/p>\n<h2><strong>Kyckling- och gr\u00f6nsakssoppa<\/strong><\/h2>\n<p>En m\u00e4ttande och smakrik kyckling- och gr\u00f6nsakssoppa \u00e4r perfekt f\u00f6r kalla dagar eller n\u00e4r du vill ha n\u00e5got l\u00e4tt men \u00e4nd\u00e5 n\u00e4ringsrikt. Genom att anv\u00e4nda magert kycklingbr\u00f6st och en m\u00e4ngd f\u00e4rska gr\u00f6nsaker som mor\u00f6tter, selleri och spenat, f\u00e5r du en l\u00e5gkalorim\u00e5ltid som \u00e4r rik p\u00e5 <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>100 g kycklingbr\u00f6st, t\u00e4rnat<\/li>\n<li>1 morot, skivad<\/li>\n<li>1 selleristj\u00e4lk, skivad<\/li>\n<li>1 liten l\u00f6k, hackad<\/li>\n<li>1 vitl\u00f6ksklyfta, hackad<\/li>\n<li>2 dl spenat<\/li>\n<li>1 liter kycklingbuljong<\/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>Tillagning:<\/strong><\/p>\n<ol>\n<li>Fr\u00e4s l\u00f6k och vitl\u00f6k i en kastrull tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt kycklingbitarna och stek tills de \u00e4r genomstekta.<\/li>\n<li>H\u00e4ll i kycklingbuljongen och tills\u00e4tt mor\u00f6tter och selleri.<\/li>\n<li>L\u00e5t koka i ca 20 minuter tills gr\u00f6nsakerna \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt spenaten och l\u00e5t sjuda i ytterligare 5 minuter.<\/li>\n<li>Smaka av med salt och peppar.<\/li>\n<\/ol>\n<h2>Zucchinipasta med tomats\u00e5s<\/h2>\n<p>Zucchinipasta \u00e4r ett utm\u00e4rkt alternativ till traditionell pasta n\u00e4r du vill h\u00e5lla kalorierna nere. Tillsammans med en hemlagad tomats\u00e5s blir det en fr\u00e4sch och l\u00e4tt r\u00e4tt.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 stor zucchini, spiraliserad<\/li>\n<li>2 mogna tomater, hackade<\/li>\n<li>1 vitl\u00f6ksklyfta, hackad<\/li>\n<li>1 msk <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a><\/li>\n<li>F\u00e4rsk basilika<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>V\u00e4rm olivoljan i en panna och fr\u00e4s vitl\u00f6ken tills den \u00e4r mjuk.<\/li>\n<li>Tills\u00e4tt de hackade tomaterna och l\u00e5t sjuda i ca 10 minuter.<\/li>\n<li>Krydda med salt, peppar och f\u00e4rsk basilika.<\/li>\n<li>Koka zucchinipastan i n\u00e5gra minuter tills den \u00e4r al dente.<\/li>\n<li>Blanda zucchinipastan med tomats\u00e5sen och servera.<\/li>\n<\/ol>\n<h2>Quinoa- och gr\u00f6nsaksbowl<\/h2>\n<p>En quinoa- och gr\u00f6nsaksbowl \u00e4r en f\u00e4rgglad och n\u00e4ringsrik m\u00e5ltid som \u00e4r perfekt f\u00f6r lunch eller middag. Quinoa \u00e4r rik p\u00e5 <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a> och fibrer, vilket g\u00f6r att du k\u00e4nner dig m\u00e4tt l\u00e4ngre.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 dl kokt quinoa<\/li>\n<li>1\/2 avokado, skivad<\/li>\n<li>1 dl k\u00f6rsb\u00e4rstomater, halverade<\/li>\n<li>1\/2 gurka, skivad<\/li>\n<li>1\/4 r\u00f6d l\u00f6k, tunt skivad<\/li>\n<li>1 msk citronsaft<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Koka quinoan enligt anvisningarna p\u00e5 f\u00f6rpackningen.<\/li>\n<li>Blanda den kokta quinoan med citronsaft, salt och peppar.<\/li>\n<li>Arrangera avokado, tomater, gurka och r\u00f6d l\u00f6k ovanp\u00e5 quinoan.<\/li>\n<li>Servera direkt.<\/li>\n<\/ol>\n<h2>Lax med citron och \u00f6rter<\/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 protein. Genom att baka laxen med citron och f\u00e4rska \u00f6rter f\u00e5r du en smakrik och h\u00e4lsosam r\u00e4tt.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>100 g laxfil\u00e9<\/li>\n<li>1 citron, skivad<\/li>\n<li>F\u00e4rsk dill och persilja<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 180 grader.<\/li>\n<li>L\u00e4gg laxfil\u00e9n p\u00e5 en bakpl\u00e5t och toppa med citronskivor och f\u00e4rska \u00f6rter.<\/li>\n<li>Krydda med salt och peppar.<\/li>\n<li>Baka i ugnen i ca 15-20 minuter tills laxen \u00e4r genomstekt.<\/li>\n<li>Servera med en sallad p\u00e5 sidan.<\/li>\n<\/ol>\n<h2>\u00c4ggviteomelett med spenat och tomat<\/h2>\n<p>En \u00e4ggviteomelett \u00e4r ett utm\u00e4rkt s\u00e4tt att f\u00e5 en <a href=\"https:\/\/madebymary.se\/en\/proteinrika-livsmedel-som-bygger-muskler-och-haller-dig-matt-langre\/\">proteinrik<\/a> m\u00e5ltid med f\u00e5 kalorier. Tills\u00e4tt spenat och tomat f\u00f6r extra smak och n\u00e4ring.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>4 \u00e4ggvitor<\/li>\n<li>1 dl f\u00e4rsk spenat<\/li>\n<li>1 tomat, hackad<\/li>\n<li>1 liten l\u00f6k, hackad<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Vispa \u00e4ggvitorna l\u00e4tt med salt och peppar.<\/li>\n<li>Fr\u00e4s l\u00f6ken i en panna tills den \u00e4r mjuk.<\/li>\n<li>Tills\u00e4tt spenat och tomat och fr\u00e4s i ytterligare n\u00e5gra minuter.<\/li>\n<li>H\u00e4ll \u00e4ggvitorna \u00f6ver gr\u00f6nsakerna och koka tills omeletten \u00e4r genomstekt.<\/li>\n<li>Vik omeletten p\u00e5 mitten och servera.<\/li>\n<\/ol>\n<p>Dessa fem r\u00e4tter \u00e4r inte bara kalorisn\u00e5la utan ocks\u00e5 fulla av smak och n\u00e4ring. De visar att det \u00e4r m\u00f6jligt att \u00e4ta gott och h\u00e4lsosamt utan att \u00f6verskrida sitt kaloriintag. Testa dem och uppt\u00e4ck hur enkelt det kan vara att njuta av mat samtidigt som du h\u00e5ller koll p\u00e5 kalorierna.<\/p>","protected":false},"excerpt":{"rendered":"<p>Att \u00e4ta h\u00e4lsosamt beh\u00f6ver inte inneb\u00e4ra att du m\u00e5ste kompromissa med smaken. Genom att v\u00e4lja r\u00e4tt ingredienser och tillagningsmetoder kan du njuta av l\u00e4ckra r\u00e4tter som \u00e4r b\u00e5de n\u00e4ringsrika och kalorisn\u00e5la. H\u00e4r \u00e4r fem av mina favoritr\u00e4tter, alla under 300<\/p>","protected":false},"author":1,"featured_media":3518,"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":[21,56],"tags":[],"class_list":["post-2285","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recept","category-viktminskning","","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 favoritr\u00e4tter under 300 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-favoritratter-under-300-kalorier\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem favoritr\u00e4tter under 300 kalorier - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att \u00e4ta h\u00e4lsosamt beh\u00f6ver inte inneb\u00e4ra att du m\u00e5ste kompromissa med smaken. 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