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    3 Quick Meal Prep Recipes

    Lesezeit: 2 min

    Butterfly Coach Team
    Share

    Heading out for lunch and not sure if you can find a healthy selection? Then use your dinner to prepare meals for the next day.
    The following recipes are super easy to prepare and delicious to enjoy cold.

    Oven vegetables with hummus

    Ingredients:
    350 grams of potatoes
    150 grams of cauliflower
    1 pepper
    1/2 zucchini
    1 carrot
    1 tbsp canola oil

    Hummus:
    1 jar of chickpeas (215 g)
    1 clove of garlic
    1 tbsp lemon juice
    1 tbsp tahini
    1 sprig of parsley
    1 tsp paprika powder
    Pinch of cumin
    Pepper salt
    Possibly a little water

    Preparation:
    Preheat the oven to 200 degrees. Cut potatoes, cauliflower, peppers,
    zucchini and carrot into pieces of roughly the same size and add
    oil and mix in a large bowl. Lay out the baking sheet with parchment paper
    and distribute the vegetables evenly. Put in the oven for about 40 minutes
    and prepare the hummus in the meantime.
    Tip from us: 10 minutes before the end of the cooking time you can
    add herbs like oregano. This makes the vegetables have a great Mediterranean
    smell and taste.
    Put the ingredients for the hummus in a food processor and
    mix until you get a nice, creamy mass. Season the vegetables with salt
    and pepper. The vegetables give a great color to the plate and it
    is simply a pleasure with the hummus.

    Chicken / Tofu Curry with Rice

    Ingredients:
    200g chicken
    80 g brown rice
    100 g tomatoes (can)
    180g broccoli
    1 carrot
    1 red onion
    2 tablespoons masala paste
    1 tsp coconut oil
    1 small piece of ginger
    50 ml coconut milk
    Side dish: 2 tbsp natural yoghurt

    Preparation:
    In a medium saucepan, boil the rice with double the amount of water
    To intensify the taste, we advise you to add a pinch of salt or even a
    slice of ginger. Lower the temperature and let the rice cook for about
    15 – 20 minutes until the water has completely evaporated. Cut chicken,
    broccoli, carrot and onion into small pieces. Grate the ginger or leave it
    in one piece. Sauté the meat and the onion in the oil. Shortly after that
    add broccoli, carrot and ginger and season the mixture with spices such as curry.
    Let everything cook for about 3-5 minutes in the pan.
    Fry until a delicious aroma of spices emerges. Deglaze with water and let it
    simmer at medium temperature for about 10 minutes. Add tomatoes from the
    can, coconut milk and masala paste and simmer another 5-10 minutes.
    Put the rice on the plate, with the curry and the yoghurt. Enjoy the time with your food.

    Wraps with (vegan) mince

    Ingredients:
    2-3 large tortillas
    1 pepper
    240g canned black beans (drained weight)
    200 g (vegan) minced meat
    about 6-8 large lettuce leaves
    100 g vegan sliced cheese
    vegetable oil for frying
    Salt
    Pepper

    For the dip:
    200 g low-fat quark
    Fresh lemon + zest
    Salt, pepper
    ½ cucumber
    Herbs

    Preparation:
    Fry the minced meat together with the beans and peppers and season. Then decorate the tortillas with lettuce leaves and distribute the mince mixture. For the dip, simply mix the quark with some sparkling water and spices. Finely grate the cucumber and fold in with a little lemon zest. Add fresh lemon to taste. Spread the curd mixture over the minced tortilla, fold together and enjoy! Ideal for cutting up and taking with you!

    Have fun and enjoy a relaxed feasting without regrets
    your Butterfly Coach team

     
    Posted in Blog, Expert tips.

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