WORLDWIDE MEALS

Spinach Lasagna Roll

Individual vegetarian lasagnas filled with spinach and cheese are family-friendly, satisfying and perfect for portion control. It’s also a great way to get your kids to eat spinach and no one will miss the meat!

Prep Time20

Cook Time40

Total Time1

Course: Plato principal, Tentempié

Cuisine: Italiana

Keyword: healthy, lowcalories, toppings

Servings: 10 Portions

Calories: 230kcal

Author: dynamicfitworld

Cost: $10-$15

Ingredients

2 cups marinara sauce plus more for serving
9 uncooked lasagna noodles, wheat or gluten-free
10 oz package frozen chopped spinach, thawed and squeezed well
15 oz part-skim ricotta cheese, I like Polly-o
1/2 cup grated Parmesan cheese
1 large egg
kosher salt and fresh pepper
9 tbsp about 3 oz part-skim mozzarella cheese, shredded

Instructions

Preheat oven to 350°F. Ladle about 1 cup sauce on the bottom of a 9 x 12 baking dish.
Cook noodles according to package directions, then drain.
Combine spinach, ricotta, Parmesan, egg, 1/2 teaspoon salt and black pepper in a medium bowl and mix.
Place a piece of wax paper on the counter and lay out lasagna noodles. Make sure noodles are dry. Take 1/3 cup of ricotta mixture and spread evenly over noodle. Roll carefully and place seam side down onto the baking dish. Repeat with remaining noodles.
Ladle remaining sauce over the noodles and top each one with 1 tbsp mozzarella cheese. Put foil over baking dish and bake for 40 minutes, or until cheese melts. Makes 9 rolls.
To serve, ladle a little sauce on the plate and top with lasagna roll.

Video

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 5/5

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Salmon Sushi Rolls

Tzatziki Avocado Salmon Rolls are the perfect party appetizer. They're totally delicious, easy to make, super pretty, and healthy.

Prep Time10

Cook Time0

Total Time10

Course: Acompañamiento, Plato principal

Cuisine: Japonesa

Keyword: easy, healthy, salmon, sushi

Servings: 12 pieces

Calories: 139kcal

Author: dynamicfitworld

Cost: $20 - $30

Ingredients

5 oz oz Smoked salmon, wild
1/2 1/2 Avocado, ripe
2 tbsp Chives
1 English cucumber
1/4 juice from lime
2 tbsp Sesame seeds
2 tablespoons Summer Fresh Extra Thick Tzatziki you can replace it for cream cheese

Instructions

In a small bowl, mix together the Summer Fresh Extra Thick Tzatziki, 1 teaspoon of the minced chives, and the lime juice.
Lay a piece of plastic wrap (about 16 inches long) on your table. Place the smoked salmon on top of the plastic, overlapping the pieces to make a 12″ x 7″ rectangle. Pat them down gently so they stick together
Spread the tzatziki over the salmon. Lay the avocado slices down the center of the salmon, top with the cucumber strips, and sprinkle the remaining chives over the top.
Using the plastic to help you, roll the salmon tightly then sprinkle the sesame seeds over the top.
OPTIONAL STEP: refrigerate the roll for 15 minutes to make slicing it easier.
Slice the salmon roll into 12 pieces, place them on cucumber slices, and top with 2 small chives on each.

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Mexican Stuffed Acorn Squash

Fall favorite acorn squash gets a Mexican twist with a spicy-as-you-like-it turkey and veggie stuffing.

Prep Time20

Cook Time50

Total Time1 10

Cuisine: Mexicana

Keyword: healthy, lowcalories, toppings, vegan

Servings: 2

Calories: 230kcal

Cost: $20

Ingredients

3 1 1/4 pounds each acorn squash , halved and seeded
Nonstick cooking spray
¾ teaspoon salt
¼ teaspoon black pepper
12 ounces 93%-lean ground turkey
¾ cup chopped green sweet pepper
½ cup chopped onion
1 ¼ cups cubed yellow summer squash
1 can no-salt-added diced tomatoes, drained
1 teaspoon salt-free fiesta lime seasoning, such as Mrs. Dash brand
¼ teaspoon crushed red pepper (optional)
6 tablespoons crumbled fresh cheese
3 tablespoons snipped fresh cilantro

Instructions

Preheat oven to 400 degrees F. Pour 1/2 inch water into a large roasting pan; add acorn squash, cut sides down. Bake 30 minutes. Turn squash halves cut sides up; coat with cooking spray and sprinkle with 1/4 tsp. of the salt and the pepper. Bake 20 to 25 minutes more or until tender.
Meanwhile, in a 10-inch nonstick skillet heat 1 Tbsp. of the oil over medium. Add ground turkey; cook until browned. Remove turkey.
In skillet heat remaining 1 Tbsp. oil over medium. Add green pepper and onion; cook 5 to 7 minutes or until onion is tender, stirring occasionally. Add summer squash; cook and stir 3 minutes or just until squash is tender. Stir in turkey, remaining 1/2 tsp. salt, and the next three ingredients (through crushed red pepper); heat through.
Spoon turkey mixture into squash cavities. Bake 10 minutes. Top with queso fresco and cilantro.

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Quinoa Risotto

Risotto is one of my favorite go-to weeknight meals! Just a few items from the pantry will make the most simple versions, or use it as a catch-all for leftovers or veggies that need to be used up.

Prep Time10

Cook Time30

Total Time40

Course: Ensalada, Plato principal

Cuisine: argentina

Keyword: lowcalories, vegetables

Servings: 2

Cost: $15

Ingredients

1 cup quinoa
½ tablespoon butter
Extra virgin olive oil
1 onion, finely diced
2 cloves garlic, minced
1 carrot, coarsely grated
1/2 red bell pepper, finely diced
Salt and freshly ground black pepper
½ Cup white wine
1/2 cup dried mushrooms, covered with boiling water, soaked for 30 minutes, drained, and sliced thin optional
3 cup vegetable broth, held at a low simmer
1/4 cup grated parmesan cheese
3 tablespoons cream cheese
Chopped parsley, for garnish

Instructions

Rinse the quinoa very well, until the water runs clear, drain and set aside.
Heat the butter, along with a glug of olive oil, in a large skillet or dutch oven over medium heat until the bubbling of the butter begins to subside. Stir in the onion, garlic, carrot, bell pepper, and a pinch of salt and freshly ground black pepper. Cook, stirring occasionally, until the veggies begin to soften and the onions turn translucent.
Stir in the rinsed quinoa, along with the white wine, and cook, stirring constantly, until the alcohol has evaporated.
Stir in the sliced mushrooms, along with just enough vegetable broth to cover everything. Cook, stirring very frequently, until most of the broth is absorbed.
Continue cooking and stirring frequently, adding the remaining broth one ladleful at a time, until the quinoa is cooked through. Wait until the liquid is almost completely absorbed before adding the next ladleful. You’ll know the quinoa is cooked when the grains begin to look like little bullseyes, and start to unfurl. You can also take a bite to test for tenderness - it should be al dente, tender yet firm. Note: you might not need to use all the veggie broth.
When the quinoa is cooked through, remove from the heat, and stir in the parmesan and cream cheese. Season with additional salt and pepper if desired.
The quinoa risotto should be creamy and deliciously oozy. If it is too thick or dry, stir in a bit more veggie broth or hot water.
Sprinkle chopped parsley over top and enjoy hot!

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Grilled Chicken Margherita

Easy, healthy grilled chicken Margherita topped with melted mozzarella cheese, pesto, and tomato basil garnish.

Prep Time10

Cook Time20

Total Time30

Course: Plato principal

Cuisine: Americana, Italiana

Keyword: easy, healthy, lowcalories, vegan, vegetables

Servings: 2

Calories: 230kcal

Cost: $20

Ingredients

4 boneless skinless chicken breasts
salt and pepper to taste
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon Italian seasoning
4 slices mozzarella cheese
1/2 cup basil pesto
1/2 cup cherry tomatoes
1 tablespoon fresh lemon juice
1/2 cup packed basil leaves
cracked black pepper

Instructions

In a large bowl combine chicken, salt and pepper, olive oil, garlic power, and Italian seasoning. Toss to combine.
Grill chicken over medium-high heat for about 6-8 minutes on each side until cooked through. Top each piece of chicken with a slice of mozzarella cheese and cook another minute or so until melted.
Toss tomatoes, lemon juice, and basil together. Top each chicken breast with about 3 tablespoons pesto, a scoop of tomatoes, and some freshly cracked black pepper. Serve immediately.

 5/5

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Vegan Arepas

The arepas are so noble that they merge to change the healthy lifestyle that continues to change body, mind and soul, but also allows us to travel without leaving home.

Prep Time10

Cook Time10

Total Time20

Course: Acompañamiento, Desayuno, Plato principal

Cuisine: colombian, venezuelan

Keyword: arepas, healthy, lowcalories, toppings

Servings: 4 people

Calories: 100kcal

Author: dynamicfitworld

Cost: 10 - 20$

Equipment

Ingredients

1/2 cup of zucchini or finite zucchini.
1/3 cup of oatmeal (flaked, semi-ground, ground ... whichever is available).
2/3 cup of Cornmeal, or until the desired consistency is achieved.
1 teaspoon of chia.
1/2 cup of tempered water

Instructions

Heat the budare or pan, grease it with a little coconut oil. Remove the excess with a napkin.
In a deep plate, mix the cornmeal, water and the rest of the ingredients. Knead well and let it rest for a while.
Give it a round shape and take them to the budare. let it get cook until get brown
When your arepa is cooked, you can add toppings on the middle or on the top of it

Notes

Have fun and enjoy eating healthy with your friends

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Chinese Noodle Soup

with plenty of vibrant flavors that are brought together in one pot. Once you try this recipe, you’ll never go back to the packaged soups again!

Prep Time5

Cook Time20

Cuisine: chinnesse

Keyword: healthy, lowcalories, soup

Servings: 1

Calories: 80kcal

Cost: $10

Ingredients

4 cups chicken stock
3 green onions
1 tablespoon Oyster Sauce
1 tablespoon low sodium light Soy Sauce
1 tablespoon low sodium dark Soy Sauce
4 oz Dried Chinese noodles
4 leaves Bok Choy/pak choi

Instructions

In a large saucepan, heat the chicken stock and bring to a boil.
Add the green onions, Bok Choy or Chinese greens, soy sauces, oyster sauce & the noodles.
Reduce the heat and cook according to noodle package instructions (just until tender). Serve hot

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Clasic Ratatouille

Ratatouille, a classic French dish with tomatoes, eggplant, zucchini, bell pepper, and onion, is frequently cooked low and slow until it turns silky and luscious.

Prep Time50

Cook Time1

Total Time1 50

Course: Plato principal

Cuisine: French

Keyword: french, healthy, ratatouille, vegan, vegetables

Servings: 6 people

Calories: 200kcal

Author: dynamicfitworld

Cost: $10-$20

Ingredients

4 tablespoons extra-virgin olive oil, divided
1 und small onion, thinly sliced
1 red bell pepper, thinly sliced
½ teaspoon salt, divided
1 large eggplant (about 1 pound), thinly sliced
2 small zucchini and/or summer squash (about 12 ounces), thinly sliced
3 3 medium tomatoes, thinly sliced
¼ teaspoon ground pepper
1 tablespoon red-wine vinegar
1 tablespoon chopped fresh marjoram

Instructions

Preheat oven to 425 degrees F. Heat 1 tablespoon oil in a large cast-iron skillet over medium heat. Add onion, bell pepper and 1/4 teaspoon salt. Cook, stirring frequently, until the pepper is soft and the onion is beginning to brown, about 10 minutes. Remove the pan from the heat. Carefully layer eggplant, zucchini (and/or summer squash) and tomatoes in an alternating shingle pattern over the pepper and onion. (They will overlap quite a bit.) If you have extra vegetable slices, save them for another use. Drizzle with 2 tablespoons oil and sprinkle with pepper and the remaining 1/4 teaspoon salt.
Place the pan in the oven and bake until the vegetables are tender, about 1 hour. Drizzle vinegar and the remaining 1 tablespoon oil over the top and sprinkle with marjoram. Let cool for about 5 minutes before serving. Leftovers can be refrigerated for up to 4 days.

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Mediterranean

These Mediterranean Chopped Salad Pitas are great for a quick and easy lunch or a healthy no-cook dinner!

Prep Time5

Cook Time10

Cuisine: Mediterránea

Keyword: easy, healthy, lowcalories

Servings: 1

Calories: 70kcal

Cost: $5-$10

Ingredients

1 small head romaine lettuce, chopped
1 15 ounce can chickpeas, drained and rinsed
1 tomato, diced
1 small cucumber, diced
1 small red pepper, diced
1/2 small red onion, diced
3/4 cup chopped kalamata olives
3/4 cup feta crumbles
2 tablespoons chopped fresh dill
1 Pita bread, for serving

Instructions

Add dressing ingredients to a large bowl and whisk until combined. Next, add all remaining chopped salad ingredients to the bowl and stir until everything is mixed together.
Spoon chopped salad mixture into warm pita bread and enjoy!

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Taco Pizza

What happens when you combine two family-favorite dinners into a single dish? A delicious taco pizza that everyone will love, that's what.

Prep Time10

Cook Time15

Total Time25

Cuisine: Americana, Italiana, Mexicana

Keyword: easy, healthy, lowcalories, vegetables

Servings: 8 slices

Calories: 180kcal

Cost: $15

Ingredients

1 tablespoon oil
3/4 pound lean ground beef can substitute ground turkey or vegetarian ground beef, see variations below
2 tablespoons Taco Seasoning
1 tablespoons cornmeal
2 tablespoons all-purpose flour
1/2 cup taco sauce Store-Bought or home made
2 1/2 cups shredded Monterey jack cheese
4 cups romaine lettuce shredded and loosely packed
3/4 cup tomato (diced)

Instructions

Gather the ingredients.
Preheat the oven to 475 F.
heat a large skillet over medium heat. Once hot, add half of the oil followed by the ground meat and taco seasoning. Cook, breaking the meat up into small pieces with a spatula or spoon, until cooked through. Remove from the heat and drain off any excess fat.
Dust a baking sheet or pizza stone liberally with the cornmeal.
Sprinkle a clean counter with flour. Dust the top of the dough with flour and roll out into a large circle, adding small amounts of flour as needed to prevent sticking.
Carefully fold up the circle of dough and spread out on the cornmeal-covered baking sheet.
Brush the edges of the crust with the remaining oil. Top the dough with taco sauce, spreading evenly and leaving about an inch bare around the edge.
Sprinkle evenly with half of the cheese. Then top with the cooked ground meat, followed by the rest of the cheese.
Bake for about 10 minutes in the bottom rack of the oven, or until the crust is crisp and the cheese is melted.
Squeeze the lime over the shredded lettuce and toss (if using).
Top the pizza with the lettuce and diced tomato. Slice and serve

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