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Top 15 Light Food Recipes

by
ISSA Certified Specialist in Fitness & Nutrition
Top 15 Light Food Recipes November 13, 2017

According to the World Health Organization, eating nutritious food can ward off many health issues such as heart problems, digestive problems, obesity, etc (1). But eating out frequently, consuming zero-nutrition foods, and unlimited intake of sugar and salt loaded foods have become a part of our lifestyle today. This, can harm your health in the long run. And the best way to improve your deteriorating health is to eat wholesome and light meals that are easy and quick to prepare.

Here are 15 simple recipes that will benefit your health and keep your tummy happy.

1. Low-Fat Tarragon Chicken Salad

Image: Shutterstock

Prep Time: 7 minutes; Cooking Time: 20 minutes; Serves: 1

 Ingredients

  • 1 cup chicken breast cubes
  • ⅙ cup dried cranberries
  • ¼ cup low-fat yogurt
  • 1 tablespoon lime juice
  • ¼ cup thinly sliced red onions
  • ½ cup chopped celery
  • 1 teaspoon dried tarragon
  • Salt to taste
  • ½ teaspoon freshly ground black pepper

 How To Prepare

  1. To a pot of boiling water add chicken breast cubes, salt, and black pepper.
  2. Cook it for 15 – 20 minutes.
  3. In the meantime, slice the dried cranberries and toss them into a bowl.
  4. Add yogurt, lime juice, sliced red onions, chopped celery, salt, tarragon, and freshly ground black pepper to the bowl and mix well.
  5. Take out the cooked chicken breast cubes and toss them in the bowl and your low-fat chicken tarragon salad is ready to eat!

2. Proteinaceous Tuna & Veggie Omelet

Image: Shutterstock

Prep Time: 7-8 minutes; Cooking Time: 15 minutes; Serves – 2

 Ingredients

  • 3 eggs
  • 4 oz tuna fillet
  • ¼ cup low-fat milk
  • ⅙ cup chopped zucchini
  • ⅙ cup chopped red bell peppers
  • Handful of cilantro
  • Cooking spray
  • Salt to taste
  • ½ teaspoon black pepper

How To Prepare

  1. Poach the tuna fillet and thinly slice the fillet.
  2. Chop the cilantro.
  3. Crack the three eggs into a bowl.
  4. Add the chopped veggies, cilantro, salt, and pepper to the bowl and whisk.
  5. Heat a nonstick skillet and use cooking spray.
  6. Pour the whisked egg and fry each side for one minute.
  7. Lift the omelet and place it on a plate.
  8. Add the tuna slices and fold the omelet and enjoy your delicious omelet.

3. Healthy Heart Fish Taco

Image: Shutterstock

Prep Time: 20 minutes; Cooking Time: 10 minutes; Serves: 2

Ingredients

  • 2 medium-sized mackerels
  • 2 taco shells
  • ½ cup chopped tomatoes
  • ¼ cup chopped onions
  • ¼ cup avocado
  • 2 tablespoon low-fat yogurt
  • ¼ cup chopped iceberg lettuce
  • 5 tablespoon lime juice
  • 4 tablespoons extra virgin olive oil
  • 1 teaspoon garlic paste
  • ½ teaspoon ginger paste
  • 1 tablespoon dried rosemary
  • ½ teaspoon cayenne pepper
  • Handful of cilantro
  • Salt to taste
  • ¼ teaspoon black pepper

How To Prepare

  1. Mix 1 tablespoon olive oil, garlic paste, ginger paste, salt, cayenne pepper, 2 tablespoon lime juice, and dried rosemary in a bowl.
  2. Brush this mix on the mackerels and keep it aside for 10 minutes.
  3. Grill the mackerels in a preheated oven for about 7-10 minutes.
  4. Meanwhile, mix the tomatoes, lettuce, onion, avocado, yogurt, lime juice, olive oil, salt, and pepper in a bowl.
  5. Take out the grilled mackerels and separate the bones from the flesh.
  6. Add the avocado salad in the taco shells.
  7. Top it with grilled mackerel flesh, lime juice, and cilantro.

4. Cholesterol Lowering Broccoli Casserole

Image: Shutterstock

Prep Time: 10 minutes; Cooking Time: 15 minutes; Serves – 2

  • 1 ½ cup broccoli florets
  • ½ cup chopped carrots
  • ¼ cup diced zucchini
  • ¼ cup green peas
  • 6 slices of eggplant
  • ½ cup crumbled tofu
  • 3 tablespoons olive oil
  • ½ tablespoon dried herbs
  • 2 tablespoon lime juice
  • Salt
  • ½ teaspoon black pepper

How To Prepare

  1. Mix the veggies with olive oil, dried herbs, lime juice, salt, and black pepper.
  2. Transfer the veggies to a casserole pot.
  3. Top it with crumbled tofu.
  4. Bake it for 15 minutes in a preheated oven.
  5. Your broccoli casserole is ready to eat!

5. Quinoa Salad to Burn Fat

Image: Shutterstock

Prep Time: 15 mins; Cooking Time: 15 mins; Serves – 2

Ingredients

  • ½ cup quinoa
  • ½ cup chopped carrots
  • ¼ cup chopped onions
  • ¼ cup chopped yellow bell pepper
  • ¼ cup chopped tomato
  • ¼ cup chopped cucumber
  • ¼ cup sweet corn kernels
  • 3 tablespoon olive oil
  • 2 teaspoon minced garlic
  • 1 cup water
  • Handful of cilantro
  • 2 tablespoon lime juice
  • Salt to taste
  • ½ teaspoon freshly ground black pepper

 How To Prepare

  1. Heat the olive oil in a saucepan.
  2. Add the minced garlic and cook for a minute.
  3. Now, add the chopped onion and cook until they become translucent.
  4. Pour the water into the saucepan, add salt and pepper.
  5. Toss in the quinoa and cook for 15 minutes over low to medium flame.
  6. After it is cooked, strain the water and let it cool to room temperature.
  7. Chop the cilantro.
  8. Now, add the chopped carrots, bell pepper, cucumber, tomato, sweet corn, and cilantro. Mix well.
  9. Top it with a pinch of salt, pepper, and lime juice.

 6. Skin Rejuvenating Breakfast Smoothie

Image: Shutterstock

Prep Time: 5 minutes; Cooking Time: 2 minutes; Serves: 1

Ingredients

  • ½ cup peach
  • ½ cup chopped celery
  • ½ cup baby spinach
  • 1 teaspoon honey
  • Pinch of pink Himalayan salt

How To Prepare

  1. Toss the peach, celery, and spinach into a blender and give it a spin.
  2. Pour the smoothie into a glass.
  3. Add honey and a pinch of pink Himalayan salt.
  4. Stir well, and it’s ready!

7. Digestion Improving Fruit Salad

Image: Shutterstock

Prep Time: 10 minutes; Cooking Time: 3 minutes; Serves: 1

Ingredients

  • ¼ cup apple
  • ½ cup papaya
  • 2 diced dried prunes
  • ½ cup pineapple
  • 1 teaspoon cumin seed powder
  • 1 teaspoon fennel seed powder
  • 2 tablespoons lime juice
  • Pinch of pink Himalayan salt

 How To Prepare

  1. Toss the fruits into a bowl.
  2. Add the cumin seed and fennel seed powder, lime juice, and a pinch of pink Himalayan salt.
  3. Mix well before eating.

8. Easy Whole Wheat Pasta

Image: Shutterstock

Prep Time: 10 minutes; Cooking Time: 30 minutes; Serves: 2

Ingredients

  • 1 cup whole wheat bow tie pasta
  • ½ cup chopped zucchini
  • ¼ cup broccoli florets
  • ½ cup chicken breast cubes
  • 7 cups water
  • 2 teaspoon oregano
  • 6 tablespoon oil
  • 1 tablespoon minced garlic
  • 4 tablespoon grated cheddar cheese
  • Salt to taste
  • 1 teaspoon black pepper

 How To Prepare

  1. Add 7 cups of water to a soup pot and let it come to a boil.
  2. Add the bow tie pasta, salt, and a little olive oil and cook for about 15-20 minutes.
  3. Meanwhile, heat 2 tablespoons olive oil in a pan.
  4. Add garlic and fry till they are brown.
  5. Now, add the chicken breast and cook for 5 minutes.
  6. Add the veggies and fry for 3-4 minutes.
  7. Strain the pasta and add the sauteed veggies and chicken.
  8. Stir in oregano, olive oil, salt, and pepper and mix well.
  9. Top it with grated cheddar cheese.

 9. Nourishing Veggie Noodles

Image: Shutterstock

Prep Time: 20 minutes; Cooking Time: 15 minutes; Serves – 2

Ingredients

  • ½ zucchini
  • 1 carrot
  • 1 medium beetroot
  • 1 teaspoon garlic paste
  • 2 tablespoon freshly grated coconut
  • 1 teaspoon chopped red chili
  • 1 teaspoon mustard seeds
  • 2 tablespoon lime juice
  • Salt to taste
  • 3 tablespoon olive oil
  • Coriander leaves to garnish

How To Prepare

  1. Use a vegetable cutter to cut the zucchini, carrot, and beetroot in the shape of noodles. If you do not have a vegetable cutter, you can use a peeler to make vegetable ribbons.
  2. Heat a pan and add olive oil.
  3. When the olive oil is hot enough (not smoking), add mustard seeds and wait for 10 seconds.
  4. Now, add the garlic paste and chili and fry for 30 – 40 seconds.
  5. Add the vegetable noodles (or ribbons), add salt, and fry for about 2 minutes.
  6. The zucchini will leave out water, dry it by keeping the vegetable noodles in high flame for about a minute more.
  7. Now add the grated coconut and lime juice and stir and fry for 30 seconds.
  8. Garnish with coriander leaves.

10. Satiating Thai Prawn Curry

Image: Shutterstock

Prep Time: 20 minutes; Cooking Time: 20 minutes; Serves – 2

Ingredients

  • 200 g medium sized prawns
  • 50 g French beans
  • 1 chopped red pepper
  • 1 tablespoon Thai fish sauce
  • 1 tablespoon Thai red curry paste
  • 200 ml chicken stock
  • 150 ml coconut milk
  • 3 tablespoons lime juice
  • 4 tablespoons olive oil
  • 5-6 basil leaves
  • Coriander leaves

 How To Prepare

  1. Heat olive oil in a frying pan and fry the french beans for about 2 minutes.
  2. Now, add the red pepper and fry for 30 seconds.
  3. Add the chicken stock, fish sauce, Thai red curry paste, prawns, and herbs. Cook until the French beans are soft.
  4. Now, add the coconut milk and lime juice. Cook for 2 more minutes over medium heat.
  5. And delicious Thai prawn curry is ready!

 11. Low Sugar Semolina Dessert

Image: Shutterstock

Prep Time: 2 minutes; Cooking Time: 7 minutes; Serves: 2

Ingredients

  • 2 tablespoons ghee or clarified butter
  • 6 tablespoons semolina
  • ⅔ cup milk
  • 4 tablespoon brown sugar
  • ½ teaspoon cardamom powder
  • 6 crushed almonds

How To Prepare

  1. Add ghee to a heated sauce pan.
  2. When the ghee is hot, add the semolina. Constantly stir and fry the semolina until brown.
  3. Add the milk and cook until the semolina is transparent and cooked.
  4. Add the sugar and cardamom powder and stir well.
  5. Remove from heat and transfer the cooked semolina into a serving bowl.
  6. Top it with crushed almonds.

12. Homemade Sweet Potato Crisps

Image: Shutterstock

Prep Time: 20 minutes; Cooking Time: 20 minutes; Serves: 4

Ingredients

  • 2 sweet potatoes
  • 4 tablespoon olive oil
  • Salt to taste
  • 1 ½ smoked paprika
  • ½ cup yogurt
  • ¼ cup grated cucumber
  • 1 tablespoon grated cheddar cheese

How To Prepare

  1. Thinly slice the sweet potato and toss into a bowl.
  2. Add olive oil, salt, and smoked paprika and mix well.
  3. Heat the oven to 375 degrees Fahrenheit and arrange the rack in the middle.
  4. Arrange the sweet potato slices on a baking tray layered with baking sheet.
  5. Bake for about 12 minutes till the sweet potato slices become brown and curl up.
  6. In the meantime, add yogurt, grated cucumber, cheddar cheese, and salt in a bowl and mix well.
  7. Take out the tray and let the crisps cool down.
  8. Dip a crisp into the yogurt dip and take a crunchy bite.

 13. High Fiber Tofu Rice

Image: Shutterstock

Prep Time: 30 minutes; Cooking Time: 20 minutes; Serves: 2

Ingredients

  • 1 cup brown rice
  • 1 ½ cup water
  • ¼ cup sweet corn kernels
  • 100 g tofu
  • ½ cup chopped onion
  • ¼ cup green peas
  • 10 button mushrooms
  • 1 teaspoon minced garlic
  • ½ teaspoon ginger paste
  • 4 tablespoons olive oil
  • 1 teaspoon coriander powder
  • ½ teaspoon cumin powder
  • Salt to taste
  • ½ teaspoon pepper

How To Prepare

  1. Soak the brown rice for 30 minutes before cooking.
  2. Slice the mushrooms and cut the tofu into cubes.
  3. Heat olive oil in a pan.
  4. Add garlic and fry it till brown.
  5. Add the chopped onion and fry till translucent.
  6. Add the ginger paste and fry for 10 seconds.
  7. Add peas, sweet corn, mushroom, salt, and pepper. Stir fry for about 20 seconds.
  8. Add the soaked brown rice.
  9. Add water and cook with the lid on over medium flame till the rice is cooked.
  10. Remove from flame and serve hot.

14. Blood Purifying Vegan Beetroot Soup

Image: Shutterstock

Prep Time: 15 minutes; Cooking Time: 25 minutes; Serves: 2

Ingredients

  • 1 large chopped beetroot
  • ½ cup chopped carrot
  • ½ cup broccoli florets
  • 1 cup vegetable stock
  • ½ cup chopped onion
  • 2 teaspoon garlic paste
  • 1 teaspoon ginger paste
  • 1 dollop vegan butter
  • 2 tablespoon olive oil
  • 1 tablespoon lime juice
  • 2 cups water
  • Salt to taste
  • ¼ teaspoon pepper
  • Coriander leaves for garnish

How To Prepare

  1. Heat a soup pot and add olive oil.
  2. Add garlic and fry till brown.
  3. Add chopped onion and fry for about a minute.
  4. Add the ginger paste and fry for 30 seconds.
  5. Now, toss in the chopped beetroot, carrot, and broccoli florets and stir and fry for about a minute.
  6. Add water, salt, and pepper. Cook for 20 minutes with the lid on over medium flame.
  7. Remove from flame and add the lime juice and a dollop of vegan butter.
  8. Garnish with coriander leaves.

 15. Bone Strengthening Kale Wrap

Image: Shutterstock

Prep Time: 10 minutes; Cooking Time: 10 minutes; Serves: 2

Ingredients

  • 2 tender kale leaves
  • ½ cup chopped tomatoes
  • ¼ cup chopped red onions
  • ¼ cup finely chopped apple
  • ½ cup shredded poached chicken breast
  • ¼ cup chopped cucumber
  • 6 pickled jalapenos
  • Handful of cilantro
  • 2 tablespoon olive oil
  • Salt to taste
  • ½ teaspoon black pepper

How To Prepare

  1. Toss the tomatoes, red onions, apple, chicken breast, cucumber, jalapenos, olive oil, salt, and pepper in a bowl.
  2. Take two generous spoons of this mix and spread it on the kale leaves.
  3. Top it with few cilantro leaves.
  4. Wrap it and take a bite.

So, you see, these 15 healthy and nutritious recipes are not only quick and less complicated, you can actually help your cells to function normally by providing all the essential nutrients. No more eating mindlessly, take your health seriously and eat foods that will heal your body and mind. Buy your groceries and start cooking! Cheers.

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Profile photo of Charushila Biswas
Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.
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