4 light recipes to make in the oven

The light dishes are an excellent option to enjoy a delicious meal without weighing your stomach down. Simple to make, they help with digestion and obtaining nutrients, since they are usually prepared with vegetables, eggs and chicken, foods rich in vitamins and essential proteins for the body. And best of all: they are also an alternative for those who don’t have much experience in the kitchen. Next, check out 4 light and practical recipes for a tasty diet!

Spinach Dumpling

Ingredients

• 1 bunch spinach washed and chopped
• 4 tablespoons oatmeal flour
• 1 beaten egg
• 2 tablespoons skimmed milk
• 1 peeled and chopped onion
• 2 garlic cloves, peeled and minced
• Salt, olive oil, chopped chives and ground black pepper to taste
• olive oil for greasing

Method of preparation

In a pan, put the olive oil and lead to medium fire to warm up. Add the onion, garlic cloves and brown. Add the spinach and sauté for 5 minutes. Turn off the fire, wait to cool down and add the egg, skimmed milk, oat flour and mix until you get a homogeneous consistency. With the help of a spoon, take some dough and shape it into a ball. Repeat the process with all the dough and place in a greased baking dish. Take to preheated oven at 200°C until golden. Serve immediately.

Sweet potato stuffed with chicken

Ingredients

• 2 tablespoons of olive oil
• 1 peeled and chopped onion
• 3 garlic cloves, peeled and minced
• 2 tomatoes
• 1 red bell pepper, seeded and chopped
• 300 g of chicken cooked and shredded
• 4 purple sweet potatoes
• Salt, sweet paprika, parsley and black pepper to taste

Method of preparation

In a pan, put the olive oil and lead to low fire to warm up. Add the garlic cloves, onion and brown. Add the tomatoes, peppers and sauté until wilted. Add the chicken, salt, sweet paprika, parsley, black pepper and cook for 5 minutes. Reserve. Wash the sweet potato under running water and, with the help of a fork, make holes all over the skin. Wrap the potatoes in aluminum foil, place them on a baking sheet and place them in a preheated oven at 180°C until soft. Remove them from the oven, wait to cool down and make a cut in the middle of them. Remove the pulp, stuff it with the chicken and serve immediately.

Omelette Oven

Ingredients

• 5 eggs
• 1/2 red bell pepper, seeded and chopped
• 1 cooked chayote, peeled and chopped
• 1/2 onion, peeled and chopped
• 1 tablespoon oat flour
• 4 cherry tomatoes cut into rounds
• 1 cup of tea leaves spinach
• 1/2 cup skimmed milk tea
• Salt, olive oil, chopped parsley and ground black pepper to taste
• olive oil for greasing

Method of preparation

In a skillet, put the olive oil and lead to medium fire to warm up. Add the onion and brown. Add the chayote, bell pepper, spinach and cook until the spinach leaves wilt. Turn off the heat and set aside. In a container, lay the eggs, milk, oat flour and beat with the help of a fork. Season with salt, kingdom pepper and parsley. Add the vegetables to the eggs and mix well. Place the mixture on a greased baking sheet, place the tomatoes and bake in a preheated oven at 180°C for 35 minutes. Serve immediately.

Oven rice

Ingredients

Rice

• 1 teacup of brown rice
• 2 garlic cloves, peeled and crushed
• 1 peeled and chopped onion
• Salt and oil to taste
• hot water for cooking

Filling

• 1 chicken breast
• 1/2 carrot, peeled, diced and cooked
• 1/2 chopped tomato
• 2 peeled and chopped onions
• 2 garlic cloves, peeled and crushed
• 1 cup of green corn
• 1 cup of pea tea
• 4 tablespoons of tomato sauce
• Salt, olive oil and ground black pepper to taste
• water for cooking

Method of preparation

Rice

In a pan, put the olive oil and lead to medium fire to warm up. Add the onion, garlic cloves and brown. Add the rice and mix until glossy. Season with salt and stir well. Cover with water, cover the pan and cook until dry. Turn off the heat and set aside.

Filling

In a pan, place the carrot, tomato, 1 onion and sauté for 5 minutes. Add the tomato sauce and mix to incorporate with the other ingredients. Season with salt and pepper. Reserve. In another pan, put the olive oil and lead to medium fire to warm up. Add the rest of the onion, garlic and brown. Place the chicken breast over the pan and seal both sides. Cover with water and cook for 30 minutes. After, turn off the fire, drain the water, wait to cool down and shred the chicken. Add corn and peas and mix well. Season with salt and pepper and set aside.

Assembly

In a roast, make a layer of rice and cover with the chicken. Repeat the process until you fill the entire roast and finish with the rice. Dispose the sauce over the rice and take it to the preheated oven at medium temperature for 10 minutes. Serve immediately.