Dietary meals in just in 5 minutes

Kitchen appliances and utensils

• microwave
• kitchen scales and other measuring accessories,
• cooking mold with a lid,
• cutting board and knife,
• fine grater, whisk.

Breakfast: scrambled eggs

Ingredients

Components	proportions
egg	2 pcs.
a tomato	2 pcs.
parsley	2 branches
champignon	2 pcs.
cheese	40 g
milk with a low fat content	20 ml
sparkling water	10-15 ml
salt	optional

Step cooking

Training

1. Two small tomatoes are washed thoroughly and cut into medium sized pieces.
   
2. Grind two large champignons into thin plates or pieces of the same size as tomatoes.
   
3. Cheese in the amount of 40 g rub on a fine grater. Parsley greens in the desired volume finely chopped with a knife.
   

Cooking

1. Break two chicken eggs into a deep bowl. Pour 20 ml of milk there and thoroughly beat the components with a large whisk. As soon as the mass becomes homogeneous, pour 10-15 ml of sparkling water into it so that the future omelet turns out to be magnificent. Salt the resulting egg mass to taste, and then add all the chopped ingredients, including herbs and cheese. Thoroughly stir everything with a whisk, and then transfer the mass to the dishes for the microwave.
   
2. Evenly distribute the mixture in shape, then close it with a lid and send it to the microwave.
   
3. We cook breakfast at 600 watts for 6.5 minutes.
   

Lunch: vegetable cream soup

Time for preparing:30 minutes.
Servings Per Container:from 2 to 4.
Kitchen appliances and utensils: hand blender, pan, kitchen scale and other measuring accessories, electric stove, tablespoon.
Calories (per 100 grams):120 kcal.

Ingredients

Components	proportions
frozen spinach	450 g
frozen vegetable platter	750 g
dry vegetable stock	40 g
bottled water	2-2.5 l
salt	optional

Step cooking

1. In a suitable pan, spread 450 g of frozen spinach and 750 g of mixed vegetables.
   
2. Pour 2-2.5 liters of water there and bring the liquid to a boil.
   
3. When the broth boils, add 40 g of dry vegetable broth and salt to taste. Stir everything thoroughly, and then close the pot with the contents of the lid and cook the soup over medium heat for 20 minutes.
   
4. After this time, we grind the components to a state of mashed potatoes using a hand blender.
   

Dinner: salmon fillet with vegetables

Time for preparing:25 minutes
Servings Per Container: one.
Kitchen appliances and utensils:oven, heat-resistant baking dish, fine grater.
Calories (per 100 grams):370 kcal.

Ingredients

Components	proportions
frozen vegetable platter	750 g
salmon fillet	1 PC.
cheese	40 g
seasoning for vegetables	optional
seasoning for fish	optional

Step cooking

1. In a heat-resistant form, lay the salmon fillet and frozen mixed vegetables.
   
2. Season vegetables and fish with appropriate spices. Rub on a fine grater about 40 g of hard cheese, and then spread it on top of the fish. We send the form with the contents to the oven heated to 20 ° С. We put dinner in the “Upper / Lower Heat” mode and bake for about 20 minutes.
   

Video recipe

The proposed video will demonstrate the manufacture of dietary breakfast, lunch and dinner according to the above recipes.

simple