What’s for dinner today? A question whose answer you might find here by preparing one of these easy recipes for a delicious and healthy summer meal. The following recipe ideas have a maximum of 400 calories per serving and make it easy to enjoy a delicious and filling meal at lunch or in the evening. Just like this vegetable tain recipe.
In the south of France, Tian is served as a side dish to fish and meat cooked in a pan or grill, but it can also be enjoyed as a light summer meal.
Tian: The French vegetable casserole is so simple and delicious
To prepare one portion, cut 150g tomatoes, 150g zucchini, 100g aubergines and 60g mozzarella into slices. Salt the aubergine slices in a sieve and leave to drain for half an hour. In the meantime, rub the bottom of a small casserole dish with a clove of garlic and add 2 tablespoons of olive oil. Rinse the aubergine slices roughly and pat dry. Now arrange the aubergine, zucchini, tomato and mozzarella slices alternately, slightly lying down, and pour a little water over them. In a small bowl, mix 1 tablespoon of olive oil with the juice of a lemon and a little salt and pepper and brush the vegetables with it. Preheat the oven to 170°C and cook for about 25 minutes.
Smoked Salmon Pizza
This super simple and versatile recipe idea is perfect as a starter or as a light but delicious dinner. A low-calorie smoked salmon pizza like this can be prepared very quickly using a store-bought pizza base, naan bread or flatbread and is also always ready to take away! For 4 servings /253 calories per serving/ you need the following ingredients:
- 2 naan rolls / 80g cream cheese / 60g smoked salmon / 2 tbsp capers, well drained / red onion
Preheat the oven to 250°C. Place the naan bread directly on the rack and toast for 10 minutes. Then remove from the oven and allow to cool completely. Then spread with cream cheese. Next comes the salmon, then the capers and the onion rings. Sprinkle with a pinch of parsley if you like and your delicious meal is ready. Cut and serve!
Caprese salad with peaches
Caprese is the perfect summer saladThe special thing about this recipe: the classic tomato and mozzarella salad is combined with juicy peaches. Whether as a side dish for a barbecue, as a starter or as a light, delicious dinner, you should definitely try this fresh and slightly sweet version of the Italian classic.
This peach caprese salad is the ultimate summer dish
For 6 servings, cut 4 tomatoes, 4 ripe peaches and 3 balls of mozzarella into slices and arrange them on a plate in layers with the fresh basil leaves. Drizzle with olive oil and balsamic vinegar and then sprinkle with salt and pepper. Each serving has only 216 calories.
Cajun Snapper Tacos
This delicious fish tacos recipe is both very simple and very special thanks to the Cajun spice mix that is typical of southern cuisine. The fish gets its exotic aroma from the herbs and spice mix, which combines wonderfully with the fruity salsa and the crisp cabbage salad and provides a taste experience. Now the ingredients for 4 portions, each of which has only 302 calories:
- 2 oranges (e.g. navel oranges)
- ⅓ cup onion, chopped
- ¼ cup fresh cilantro, chopped
- 1 medium hot pepper (e.g. Fresno pepper)
- ⅛ tsp salt
- 2 tbsp lemon juice
- 450g snapper fillet without skin
- 2 tbsp Cajun seasoning
- 1 tbsp rapeseed oil
- 100g red cabbage, grated
- 8 corn tortillas, warmed
Tacos with fish as a light but delicious summer dish
Cut out the orange fillets between the membranes and mix them in a bowl with the chopped onion, coriander and chili pepper, as well as a little salt and 1 tablespoon of lemon juice. Then season the fish fillets on both sides with the Cajun spice and fry in the heated oil for about 3-4 minutes on each side until golden brown. Put the fish in a plate, cut into large pieces using two forks and drizzle with the remaining lemon juice. Now distribute the fish and red cabbage on the tortillas and garnish with orange salsa.
Raw zucchini noodles with pesto
This zucchini noodles with pesto can be prepared easily without cooking on a hot summer evening. It is low in carbohydrates, vegetarian and simply a delicious dish with very few calories! Here are the ingredients for 4 side dish portions or 2 starters / 242 calories per portion / :
- 4 zucchini, medium sized
- ½ tsp salt
- 1 tbsp extra virgin olive oil
- 130g pesto
- 1 large tomato or 1 cup cherry tomatoes, sliced
- grated Parmesan to taste
- Pepper and sea salt to taste
On a hot summer evening, prepare zucchini noodles with pesto easily without cooking
First, wash the zucchini thoroughly and cut it into long, thin strips using a spiral cutter. Put the pasta in a large colander, sprinkle with ½ teaspoon of salt and mix. After about 10 minutes, rinse under running water and allow to drain. Now gently squeeze out any excess water with your hand. Then put the zucchini pasta in a large pot and mix with olive oil. Then mix in the pesto sauce and divide the pasta between the plates. Sprinkle with Parmesan, pepper and salt before serving.
Aubergine Lasagna Rolls
Both vegetarians and meat eaters will love these delicious lasagna rolls. A kick-ass meal that uses thinly sliced eggplant instead of pasta to cut down on carbs. Here’s everything you need for 6 servings (374 calories per serving):
- 3 large eggplants
- ½ tsp salt
- 3 tbsp olive oil
- 450g tomatoes in pieces
- ½ cup basil, finely chopped
- 3 garlic cloves, finely chopped
- 1 cup frozen spinach, thawed
- 625g ricotta
- 20g grated Parmesan
- ½ tsp pepper
- 225g grated Mozzarella Light
Whether you are a vegetarian or a meat eater, you will absolutely love these delicious eggplant rolls
Preheat the oven to 180 degrees and grease 2 baking sheets. Cut the eggplant lengthways into 0.6 cm thick strips, so that you have about 24 strips. Sprinkle the strips with salt and let them rest for 15 minutes. Then pat dry and brush both sides with oil. Roast for about 20 minutes until soft and lightly browned. Then remove from the oven and let cool. In the meantime, combine the tomatoes, 1/4 cup basil, 2 cloves of garlic and a little salt in a large bowl. Spread half a cup of the mixture in an 8×12 inch baking dish.
Squeeze the spinach to remove excess liquid. Mix the spinach, ricotta, parmesan, pepper and 1 garlic clove in a medium bowl. Now spread a generous tablespoon of the ricotta mixture on each eggplant slice. Roll up the slices starting from the narrowest end and place them in the baking dish. Pour the remaining tomato mixture over them. Place the baking dish in the middle of the oven and bake the rolls for 40-45 minutes. Now top with mozzarella and bake for a few minutes. Remove from the oven, sprinkle with the remaining basil and serve.
Lettuce wraps with orange balsamic chicken
Grilled balsamic chicken in a spicy orange-balsamic marinade with strawberries, pecans and feta. A wonderful salad idea for a light summer meal. The following ingredients are needed for 6 servings:
Crisp, delicious and light: salad wraps are just the right meal on warm days!
For the grilled balsamic chicken:
- 4 pieces of chicken breast
- 120 ml balsamic vinegar
- 120 ml orange juice
- 120 ml olive oil
- 4 tbsp honey
- 1 tbsp basil, dried
- Salt and pepper to taste
For the balsamic glaze:
For the lettuce wraps:
- 8-12 leaves of lettuce or iceberg lettuce
- 400g strawberries, sliced
- 70g pecans
- 130g feta
Mix the ingredients for the balsamic marinade in a medium bowl. Wash the chicken breasts and pat dry with paper towels. Then season both sides with salt and pepper. Cover and let sit in the marinade in the refrigerator for at least 30 minutes. Remove the meat from the marinade and sear in a dry pan on both sides for 5 to 10 minutes. Set aside, cover with foil and let rest for a few minutes. In the meantime, prepare the glaze. Boil balsamic vinegar in a small saucepan over medium heat until reduced by half. Set aside. Now wash the lettuce leaves and pat dry. Chop the chicken and arrange on the lettuce leaves, followed by strawberries, pecans and feta cheese. Drizzle with balsamic glaze and serve immediately.
Cauliflower risotto with shrimps from the pan
With this simple stir-fry recipe, you will prepare a delicious summer dish in 20 minutes that is also low in carbohydrates thanks to the low-carb rice substitute – cauliflower. Each serving has only 248 calories. Here are the ingredients for 6 servings:
A quick pan recipe for a great low-carb meal
- 1 small cauliflower, divided into larger florets
- 250 g large shrimps,
- 2 tbsp olive oil
- ¼ tsp garlic powder
- 2 small shallots, finely chopped
- 1 garlic clove, finely chopped
- 80 ml chicken broth
- 80 ml coconut milk
- 30g grated Parmesan
- Salt and pepper to taste
- 2 tsp lemon juice
- 60 g spinach leaves
- 40 g feta cheese, crumbled
- 6 g basil, finely chopped
Clean the shrimp and mix it with the garlic powder in a bowl. Now fry it in a pan with 1 tablespoon of oil for about two minutes per side. Then remove from the pan and set aside. Heat the pan again with 1 tablespoon of oil and cook the chopped shallot for about 2-3 minutes until soft. Add the garlic, fry for another minute and then add the grated cauliflower and pour in the stock. Cover and let the whole thing simmer for about 3 minutes. Add coconut milk, parmesan cheese and lemon, salt and pepper and stir well. Now add the spinach. Cover and cook for 1 minute over medium heat. Then stir in the feta and shrimp and cook for another 4-5 minutes. Garnish with fresh basil; season with salt and pepper to taste.
Marinated Anna’s meat skewers
Delicious pineapple chicken skewers seasoned with a spicy and slightly hot marinade. They are both easy to prepare and perfect for grilling in the summer! Each skewer has 183 kcal.
These spicy chicken skewers are perfect for grilling in the summer
For 8 meat skewers:
- 500g chicken breast
- 2 peppers
- 1 small pineapple
To garnish:
- finely chopped coriander leaves
- finely chopped red onion
- Guacamole and lime wedges
For the marinade:
- 3 tbsp apricot jam
- 2 tbsp chili paste
- 60 ml lime juice
- 2 tbsp olive oil
- 1 tsp cumin
- 2 tsp smoked paprika powder
- 1 tsp garlic powder
- ½ tsp onion powder
- 1 tsp salt
Mix all the ingredients for the marinade well. Cut the meat, pineapple and pepper into large, even cubes. Mix the chicken with the marinade, cover and place in the fridge for at least 30 minutes or overnight. Then alternate pieces of marinated meat, pineapple and pepper on metal or wooden skewers and grill for 15-20 minutes. Garnish with finely chopped coriander and red onion and serve with guacamole as a side dish.
