Nutrition

Easy Recipes with 5 Ingredients: 4 Ideas You’re Going to Love

Are you often pressed for time when you have to decide what to make for lunch? To eat a balanced diet, you don’t have to spend hours in the kitchen or at the supermarket. Five basic ingredients can be all you need to make a healthy meal. Be the king or queen of clean cooking with these easy recipes.

Easy recipe #1: Zucchini and quinoa tart

This dish takes 40 minutes to prepare and 40 minutes to bake. Makes 4 servings.

Ingredients:

For this recipe, you’ll need:

  1. 100 g quinoa
  2. 2 zucchinis (US) / courgettes (UK)
  3. 2 eggs
  4. 70 g grated Gruyère cheese
  5. 30 cl crème fraîche (US) / single cream (UK)

Add any spices you like, such as pepper and curry powder to give your tart more flavor.

Prep:

Preheat the oven to 356°F (180°C). Wash and cut up the zucchinis/courgettes. Steam the pieces for 10 minutes. Then, brown them for a few minutes in a little olive oil. Follow the directions on the package to cook the quinoa. Once it’s ready, spread it on the bottom of the tart pan.

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Beat the eggs in a mixing bowl. Add the zucchini and crème fraîche/single cream. Add some salt and pepper, then mix well. Pour the mixture over the quinoa. Sprinkle it with grated Gruyère cheese and bake for 40 minutes and before you know it, you’ve got a tasty and low-calorie dish you can enjoy.

Easy recipe #2: Tomatoes stuffed with mushrooms and bulgur wheat

This dish takes 20 minutes to prepare and 30 minutes to bake.

Ingredients (makes 4 stuffed tomatoes):

For this easy recipe, you’ll need:

  1. 4 large tomatoes to stuff
  2. 3 button mushrooms
  3. 1 small onion or ½ large
  4. 60 g dry bulgur wheat
  5. 1 egg

For more flavor, cook the bulgur wheat in fat-free chicken broth. Cilantro (US)/coriander (UK) can also give it an exotic touch.

Prep:

Preheat the oven to 350°F (175°C). Follow the directions on the package to cook the bulgur wheat. Wash the tomatoes and cut off the tops (but keep them handy). Empty out the tomatoes and keep the pulp.

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Peel the mushrooms and onion before dicing them. In a mixing bowl, stir together the cold bulgur wheat, tomato flesh, mushrooms, onions, beaten egg, salt, pepper and cilantro/coriander. Stuff the tomatoes with the mixture. Bake for 30 minutes before serving.

Easy recipe #3: crustless spinach quiche

Twenty minutes is all you need to make this crustless quiche. Bake for 45 to 60 minutes before serving.

Ingredients (makes 8 servings)

  1. 300 g frozen spinach, thawed
  2. 220 g grated cheese
  3. 1 bunch green onions (US) / spring onions (UK)
  4. 450 g yogurt
  5. 4 eggs

Prep:

Preheat the oven to 320°F (160°C). Place the spinach into a saucepan and cook for a few minutes over medium heat, stirring constantly. In a mixing bowl, whisk together the eggs and the yogurt.

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When the spinach is cooked, strain it before pouring it into a mixing bowl with the grated cheese. Mix well and pour the mixture into a quiche pan. Bake for 45 to 60 minutes. Make sure to keep your eye on it. The quiche should be firm before you take it out of the oven. Enjoy!

Easy recipe #4: chicken wraps with yogurt sauce

Before enjoying your chicken wraps, they’ll take 20 minutes to prepare and 10 minutes to cook.

Ingredients (makes 4 servings):

  1. 4 wheat or corn tortillas
  2. 4 chicken breasts
  3. 4 large lettuce leaves
  4. 200 g plain fat-free yogurt
  5. 2 tomatoes

You can add some flavor to the yogurt with a drizzle of olive oil and some mustard.

Prep:

Cut the chicken into strips. Wash and dry off the lettuce leaves. Do the same with the tomatoes before dicing them. In a frying pan, brown the chicken pieces in coconut oil over medium heat. Let them cook for about 10 minutes (until brown), then remove it from the heat. In a bowl, mix together the yogurt, mustard, salt and pepper.

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Heat up the tortillas in the microwave for 30 seconds, then spread them with the yogurt sauce. Top with a lettuce leaf, some chicken and tomato slices. Roll up the wraps and serve immediately. They’re best when served still warm.

Finally eat a balanced lunch that won’t leave you feeling guilty with these easy recipes. Stop relying on pre-made meals and start cooking for yourself. The FizzUp trainer has many other easy and balanced recipes waiting for you in the FizzUp Nutrition Guide.

The Author

FizzUp Staff

FizzUp Staff

As passionate bloggers, the FizzUp Staff’s sole purpose is to motivate the community with insightful and fun articles. Team spirit is one of our core values, whether we’re at work or exercising together in the FizzUp Box.