Healthy lunch ideas

Tender grilled chicken with oats

the ingredients

• Eight pieces of chicken breast, cut into halves.
• A cup of skim milk.
• A quarter cup of vinegar.
• A teaspoon of smoked paprika.
• A teaspoon of garlic powder.
• Half a teaspoon of salt.
• ¼ teaspoon of black pepper.
• a cup of flour.
• Two eggs beaten with milk.
• Half a cup of qarshala (rusk).
• A cup of oats.

Ingredients for herb roasted potatoes:

• Five potatoes cut into cubes.
• A quarter cup of vegetable oil.
• A quarter teaspoon of each:
  • the salt.
  • Black pepper.
  • Smoked paprika.
  • Garlic powder.
• A teaspoon of Italian herbs.

How to prepare

• Marinate chicken breasts in milk, vinegar, paprika, garlic powder, Italian herbs, salt and black pepper for three hours.
• Mix oats with Qarshala and season the mixture with salt, pepper and spices.
• Place the flour in a bowl and season with salt, pepper and spices.
• Sprinkle salt, pepper and spices on the eggs beaten with milk.
• Coating the seasoned chicken pieces with spiced flour.
• Transfer the chicken pieces from the flour and place them in the beaten eggs with milk.
• Wrapping chicken pieces with crust mixed with oats.
• Grease the chicken pieces with oil and put them in the oven at 180 degrees Celsius for 20 minutes.
• Place the potato pieces in an oven tray and season with salt, black pepper, spices and vegetable oil.
• Place the potatoes in the oven at 180 degrees Celsius for 40 minutes without covering the tray.
• Place the chicken and roasted potatoes in a serving dish and serve hot.

A tray of grilled chicken with garlic and vegetables

the ingredients

• A quarter cup of basil leaves, plus another amount for garnish.
• A tablespoon of grated lemon peel.
• Lemon cut into slices for garnish.
• Two crushed garlic.
• A quarter cup of rice bran oil.
• Four pieces of chicken breast.
• Four zucchinis, cut into thin slices.
• Two large red onions, cut into slices.
• Five small tomatoes.
• Four slices of bread.

How to prepare

• Preheat the oven to 220 degrees Celsius.
• Place the basil leaves, lemon peel, garlic and oil in a bowl and mix them well.
• Place the chicken, zucchini and onions in the oven tray, then pour the basil mixture over them and roast them in the oven for 20 minutes until the vegetables soften.
• Add the tomatoes and grill for five minutes until the chicken is cooked.
• Garnish with basil leaves and lemon slices and serve with bread.

Meat kofta fingers with quinoa tabbouleh

the ingredients

• Two medium-sized tomatoes, chopped.
• A red onion cut into slices.
• A quarter cup of chopped mint.
• A quarter cup of chopped parsley.
• Three tablespoons of olive oil.
• A tablespoon of lemon juice.
• Three hundred and fifty grams of kofta meat fingers.
• Half a lemon cut into slices.
• A quarter cup of mashed chickpeas.
• A cup of arugula leaves.
• Three quarters of a cup of quinoa.
• Half a teaspoon of salt.
• a glass of water.

How to prepare

• Place a cup of water in the pan with a little salt to boil, then add the quinoa and stir well.
• Cover the pan and leave it on low heat for ten minutes, then remove it from the heat and leave it aside for five minutes.
• Mash the quinoa with a fork.
• Place the quinoa in a side dish to cool.
• In a salad bowl, place the chopped tomatoes, sliced ​​red onions, chopped mint, chopped parsley and cooled quinoa and mix them together.
• Add olive oil and lemon juice to the salad and a sprinkle of salt as desired.
• Place the kofta fingers on the grill and grill them for a quarter of an hour until they are browned on all sides and cooked well.
• Place the grilled kofta fingers in a serving dish and serve them alongside lemon slices, hummus, tabbouleh, and arugula leaves.