Steaming vegetables in microwave for baby food

How To Make Steamed Vegetables In The Microwave (Fast & Easy Side Dish!)

Steaming vegetables in the microwave is about as easy as cooking gets. If you haven’t done this before – or if you wish your kids would eat more veggies – then microwave-steamed vegetables is a technique worth trying.

Originally published May 10, 2016; last updated July 2020.

Microwave-steamed vegetables is the easiest way I know to make a quick, healthy side dish for dinner in just minutes. The options are endless; the technique is so simple, even your kids can do it safely; and steaming vegetables preserves their flavor, nutrients, and color better than many other techniques.

With so many people planting pandemic gardens this year, you may find yourself inundated with more fresh veggies than you know what to do with. And if you’re already vegetarian, you probably eat lots of vegetables, but may be used to more elaborate (read: time-consuming!) ways to prep these staples, esp. those with high protein content.

Steaming vegetables in the microwave is a quick and easy way to cook them that won’t heat up your house, won’t suck out nutrients like boiling them on the stove will, and won’t add calories like pan-frying. Once you learn this quick and easy technique, you’ll be surprised how simple it is to add a quick burst of fresh nutrition to your meals!

What you need:

Besides your veggies and microwave (of course!), all you need to steam veggies in the microwave is a microwave-safe bowl, a tablespoon or two of water, and a cover. If your bowl doesn’t have a cover, you’ll need to find one:

You can use a plate or some microwave-safe wrap.
However, my preferred cover for steaming veggies in the microwave is a silicone shield. It’s reusable, and it seals to the top of the bowl in the microwave – maximizing the steaming effect in minimal time.

Besides making it super-simple to microwave vegetables, you can also use silicone shields to cover pans when you’re cooking on the stove. They’re great for keeping your sausage, bacon, or pasta sauce from splattering all over the place.

I recently bought a few more because I was sick of having to get ours out of the dishwasher at dinnertime because my husband had gotten it all greasy when cooking breakfast!

How to steam carrots in the microwave (or broccoli, cauliflower, peas, green beans, etc.)

Using a microwave to steam vegetables is SO simple, even your kids can do it!

If you’ve never steamed fresh veggies in the microwave before, start by washing and cutting the vegetables into smaller pieces.
Next put the veggies in your microwave-safe bowl and add water. I add about a tablespoon of water for up to a cup of firmer veggies (broccoli, cauliflower, carrots, sweet potatoes, etc.), and 2T if I’m cooking closer to 2 cups of vegetables.
Cover and microwave approximately 2 minutes per cup of vegetables.

Carefully remove the hot container, pour its contents into a strainer over the sink, and rinse the veggies with cold water.

Quick tip: If you like to make soups, save the cooking liquid in freezer-safe containers, and use it in place of water the next time you make homemade soup.

RELATED POST: Comfort Food, Fast: Kitchen-Sink Soup

RELATED POST: French Market Soup

How to cook zucchini in the microwave

Wondering about how to microwave zucchini squash? While the basic idea is the same, there are a few things to be aware of:

Because zucchini and other types of summer squash are so full of water, you’ll want to watch these carefully, cook them for less time, and use less water. It’s easy to overcook them and end up with a mushy mess; when you make steamed zucchini in the microwave, it’s better to cook until they’re tender but still firm.

If you’re cooking softer vegetables (e.g., summer squash or zucchini), use 1T water per two cups vegetables, and 1 min. cooking time per 2 c. to start.
These vegetables tend to cook faster and release more liquid in the cooking process. Also, you don’t need to rinse them after.

By the way, steaming zucchini or summer squash in the microwave makes a very filling side dish that’s super-low in calories, both on account of all the water in them. I love to have microwave-steamed zucchini or summer squash with just a sprinkling of lemon pepper, garlic salt and a dab of butter, or a light sprinkle of Parmesan cheese.

I’m not fond of broccoli, so the other night, while the rest of my family had microwaved steamed broccoli for dinner, I had this bowl of summer squash cooked in the microwave with lemon pepper.

A special note on microwaving winter (hard) squashes:

Did you know that you can also microwave whole winter squashes, in a fraction of the time it takes you to bake them in the oven? I wrote a whole post on how to cook winter squash in the microwave, which you can find here.

RELATED POST: Winter Squash Made Easy: How To Cook Winter Squash In Less Time

How to cook potatoes in the microwave

You can even bake potatoes in the microwave! If you want to have classic baked potatoes without using your oven, start with medium baking potatoes (Russet – medium potatoes are around 5 inches long), scrub them clean, and pat them dry.

Then – VERY IMPORTANT! – using a fork, poke several sets of holes in the potato’s skin, all around.

DON’T skip this step, or else the steam escaping the potato will cause it to explode all over the inside of your microwave. Not fun to clean up – trust me.

Place your potato(es – up to 4 at a time) on a microwave-safe plate, cook on HIGH for 5 minutes, turn them over, and cook another 5 minutes. Then test with a fork; if the potatoes are done, your fork will poke into a nice soft potato.

You can also cook sweet potatoes in the microwave in the same way. For large, long sweet potatoes, they’ll cook faster if you cut them into segments 3-5 inches long.

Super-easy Microwave Mashed Potatoes

Wash approximately 1½ lbs. of potatoes and cut into 1-inch cubes (no need to peel!).
Put into a microwave-safe container and add the contents of one 14.5-oz. can of low-sodium chicken or vegetable broth.
Cover and microwave 10 min. or until potatoes are cooked, stirring halfway through.
DO NOT DRAIN. When potato cubes are cooked through, mash by hand with a potato masher. In a pinch (i.e., if you’re behind schedule), you can use an immersion blender, but this will break down the starches in the potatoes and make your mash more glue-like, so you’ll want to add more broth.

Other family-favorite ideas to try when steaming vegetables in the microwave:

Are microwave-steamed vegetables a staple in your family meal prep? Let us know your tips and fave recipes in the comments!

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Can You Make Baby Food in the Microwave? – Anyday

News Food

It’s Easy, Baby: How to Make Baby Food in the Microwave

The days of colorful jarred baby food seem to be over as more and more families turn to home-cooked meals for their infants. Making your own baby food fresh does have multiple benefits: You can control exactly what goes into it (no surprise sugar or additives), you can pick fresh, organic, in-season ingredients, and you can customize baby’s meals to his or her tastes.

There’s a lot of options when it comes to baby food makers on the market. Oftentimes, these appliances are all-in-one: they steam and then purée the food. But like many all-in-one appliances, these baby food makers are difficult to clean. Plus, they can only be used for one thing: to make baby food (obviously).

Chances are you already have the most powerful tool for making baby food in your kitchen: the microwave. Baby food is made incredibly easy with Anyday’s microwave cookware — and you can make much more than just baby food with it.

Here’s why and how to use the microwave to make your little one’s meals.

Why the microwave makes great baby food

Steam is the key to making baby food

Whether you’re making puréed baby food or doing baby-led weaning, the food needs to be soft enough to blend or for your baby to eat with their gums, with little to no oil. This means that steaming is the best option when it comes to cooking fruits and veggies for your baby. The microwave’s superpower is generating steam: It vibrates the water molecules in the produce itself, which heats them up and creates steam.

But you can’t just throw some broccoli into the microwave and expect it to come out tender. That’s where Anyday comes in. The glass dishes with airtight lids trap moisture and create a steam chamber to gently cook food, making soft fruits and veggies perfect for blending or for baby to eat with their hands (cut up, of course!).

Cleanup is a breeze

Other baby food makers have multiple compartments that need to be cleaned by hand. Anyday’s dish and lid are also dishwasher-safe, so you barely need to think about cleanup. The interior is made of polished glass, so even if you don’t have a dishwasher, food comes off easily with soapy water.

Microwave is the healthiest method of cooking

Yes, you read that right. Studies done by Harvard University, Cornell University, and many others have proven that the microwave actually keeps more nutrients in your food than other cooking methods. It makes sense — the microwave cooks at low heat, for a very short time, with no extra water, all of which preserves nutrients!

How to make baby food in the microwave

Make sure you’re following CDC’s guidelines for introducing new foods

Many parents start feeding their child solid foods at around six months. The Center for Disease Control and Prevention has some helpful guidelines for safely introducing new foods into your baby’s diet.

Rinse your produce under cold water

It’s important to get your fruits and vegetables clean for baby, but that little bit of water also helps produce steam in the microwave. That’s right, no need to dry — just chop and throw everything into the Anyday and close the lid.

Cut your ingredients before cooking

The smaller you cut your ingredients, the faster they’ll cook in the microwave. Microwaves penetrate only the outer few centimeters of food, so if you cut your fruits and veggies to be a few centimeters in width, they’ll be done in a flash.

Introduce some grains

Try adding healthy grains to your baby’s food, like quinoa or oats. They’re also great cooked in the microwave. Check out our complete guide for cooking grains in the microwave, then add them to your baby’s purées.

Always lift the knob on your Anyday lid before cooking

Anyday’s lids are tight-fitting to trap heat and steam, but also have a knob to release excess steam to ensure the pressure doesn’t build. Lifting the knob before cooking is super important to allow that extra steam to escape. Otherwise, the lid may lift a bit — a safety feature we purpose-built — letting off too much steam. Rest assured, Anyday will never explode in your microwave.

Use an immersion blender for ease

Hauling out your countertop blender can be a hassle. Immersion blenders are easy to clean and allow you to make your purée right in the Anyday dish! Just place the blade on top of chunks you want to smooth out.

Have fun and play around with different ingredients

The good news about baby food is that it’s super easy to customize! Experiment with different combinations of fruits, veggies, dairy, grains, and even meat for well-balanced meals for your baby.

Looking for more inspiration? Here are some suggestions:

Author

Danielle Walsh

Danielle is the Brand Marketing Director at Anyday and a former food journalist, working for publications such as Bon Appétit, AFAR, and New York Magazine. She loves experimenting in the kitchen and finding new ways to cook.

Microwave vegetables | Mommy's notebook

How to cook vegetables in the microwave? Vegetables in the microwave cook quickly and easily. Much faster than in a saucepan on the stove.
All fresh vegetables are cooked at 800W.
Be sure to use a heat-resistant glass bowl with a lid. For every 250 gr. mix add 30-45 ml. (2-3 tbsp) water, unless otherwise recommended below.
It is necessary to cook under the lid (this is important), for a minimum time. Then you can continue cooking until you get the desired result.
Vegetables must be mixed once during cooking and once at the end.
Salt, spices, oil are added at the end of cooking.
After cooking, leave the vegetables covered for 3 minutes to equalize the temperature.
Vegetables must be cut into pieces of approximately the same size. The smaller the vegetables are cut, the faster they will be ready.

Broccoli 250 gr., cooking time 4-4.5 min.; 500 gr., cooking time 7-7.5 min. Inflorescences should be approximately the same size. Arrange the broccoli with the stems of the florets toward the center of the dish.

Brussels sprouts 250 gr., cooking time 5.5-6.5 min. For preparation it is necessary to add 60-75 ml. (5-6 tablespoons) water .

Carrots 250 gr., cooking time 4.5-5 min.

Cauliflower 250 gr. , cooking time 5-5.5 minutes; 500 gr., cooking time 8.5-9 min. Inflorescences should be approximately the same size. Large inflorescences must be cut in half. Arrange the cauliflower stems towards the center of the dish.

Zucchini 250 gr., cooking time 3.5-4 min. Cut the zucchini into slices, add 30 ml. (2 tablespoons) water or a piece of butter.

Eggplant 250 gr., cooking time 3.5-4 min. Cut the eggplant into small slices, sprinkle with 1 tbsp. lemon juice.

Leek 250 gr., cooking time 4.5-5 min. Leek must be cut into thick slices.

Mushrooms 125 gr., cooking time 1.5-2 min.; 250 gr., cooking time 3-3.5 min. Prepare small or sliced mushrooms. Do not add water . Sprinkle with lemon juice. Sprinkle with salt and pepper. Drain liquid before serving.

Onion 250 gr., cooking time 5.5-6 min. Cut the onion into slices or in half. Add only 15 ml. (1 tablespoon) water .

Pepper 250 gr., cooking time 4.5-5 min.

Potatoes 250 gr., cooking time 4-5 min.; 500 gr., cooking time 7.5-8.5 min. If you are cooking peeled potatoes, then keep in mind that the weight indicated is for potatoes. laid in the oven (i.e. already cleaned). Cut it into halves or quarters of approximately the same size. Potatoes prepared in this way may turn blue during the cooling process, so it is advisable to use it immediately after cooking.

Rutabaga 250 gr., cooking time 5-5.5 min. Rutabaga must be cut into small cubes.

Bon appetit a!

If you have your own way of cooking vegetables in the microwave, share it in the comments.

Steaming Vegetables in the Microwave - 25 Recommendations on Babyblog.ru

Oven Omelet

Ingredients:

100 g skimmed milk
1 egg
25 g cheese
50 g broccoli
65 g cooked chicken breast
100 g green onions
salt
pepper

Pour some milk into a fireproof dish to cover the bottom. Put the chopped chicken breast, broccoli, green onions there, cover with a slice of cheese, break the egg on top and pour the rest of the milk onto the protein. Salt and pepper and put in the oven, preheated to 180 degrees. Cooking time depends on how you like eggs. If properly fried, then wait 20 minutes, and if you want a more liquid consistency, then less, 15 minutes.

One such omelette contains: 288 kcal | 31.8 g protein | 13.6 g fat | 8.3 g carbohydrates

Coconut cheesecakes

200 g fat-free cottage cheese
1 egg
30 g rice flour
10 g coconut flakes
sweetener
baking powder

Thoroughly mix the cottage cheese, egg, flour, sweetener, baking powder and half of the coconut flakes. Form cheesecakes and place on a baking sheet lined with baking paper. Sprinkle the other half of the coconut on top. Bake in the oven at 180 degrees until done (20-25 minutes).

One serving contains: 386 kcal | 42. 5 g protein | 11.8 g fat | 29 g carbohydrates

Oatmeal with honey and apple

50 g oatmeal
60 g skimmed milk
1 apple
salt
15 g honey

Finely chop the apple and place in the microwave at maximum power for 4 minutes. Pour boiling water over oatmeal, add a little salt and cook until the water boils, add a little milk, mix and let it boil. Cover the saucepan with a lid and let the porridge stand. After 5-7 minutes, add an apple, honey to the oatmeal and mix. By the way, I buy the largest, not quick-cooked oatmeal - they are both healthier and, in my opinion, tastier. You can also add coconut chips, poppy seeds, cinnamon, vanillin to the porridge, and instead of an apple, strawberries or other berries whipped in a blender. Or finely chopped dried fruits - in general, there are many variations.

One serving of porridge contains: 307 kcal | 8.5 g protein | 3.7 g fat | 58 g carbohydrates

Ingredients:

2 eggs
60 g tuna in own juice
tomato
chives
3 g vegetable oil
salt
30 g cheese

First of all - an omelette: beat 2 eggs with salt and fry in a frying pan greased with vegetable oil. Inside put chopped tomato, green onion and canned tuna. Roll up the roll, put a thin slice of cheese on top and put in the microwave for a minute at maximum power.
Of course, you can put anything inside the roll - any vegetables, cooked chicken breast or other meat, fish, curd cheese with herbs - in general, the variations are limited only by your own imagination.

One serving contains: 340 kcal | 31.6 g protein | 22.3 g fat | 1.7 g of carbohydrates

Delicate cottage cheese casserole

The composition of the casserole strongly depends on what products are in the refrigerator - cottage cheese with a fat content of 0% to 5%, kefir, yogurt or sour cream, fruits or dried fruits, etc. Below is the amount of ingredients for a 1 kg casserole cooked in a standard size slow cooker. This is enough for several breakfasts and dinners.

Ingredients:

400 g fat-free
250 g cottage cheese 5% fat
140 g sour cream 15%
2 eggs
40 g cornstarch
200 g apricots (pitted)
vanillin

Topping:

60 g blackcurrant
15 g honey

Thoroughly grind the cottage cheese through a sieve, add sour cream, vanillin and beat with the “foot” of a blender - then the casserole will turn out very tender, without grains.

Add starch and eggs to curd mass and mix thoroughly. Add apricots and mix again. Pour into the multicooker bowl and cook on the “baking” mode for 1 hour 20 minutes. When the timer goes off, open the multicooker lid and let the casserole cool slightly, then put it on a plate and refrigerate overnight.

If topping is done, sweeteners can be omitted. Here, 60 g of frozen black currants are whipped with 1 tbsp. l. honey.

One serving (200 g) contains: 313 kcal | 25.9g protein | 9 g fat | 35.2 g carbohydrates

Corn fritters with poppy seeds and honey

Ingredients:

50 g cornmeal
70 g kefir 1% fat
1 egg
1/2 tsp poppy
1/2 tsp vegetable oil
baking powder
vanillin
15 g honey

Mix all ingredients except oil and honey and bake over medium heat in a heavy-bottomed skillet greased with vegetable oil. The pancakes themselves are a little dry, but with honey and coffee they are divine.

Serving contains: 355 kcal | 12 g protein | 11 g fat | 50.5 g carbohydrates

Hearty omelette

Ingredients:

2 eggs
100 g fat-free cottage cheese
50 g green peas
50 g corn (not sweet)
3 g vegetable oil
salt

Whisk eggs with salt and cottage cheese thoroughly in a blender. Lubricate the frying pan with vegetable oil and fry the peas and corn (frozen can be) on it a little, pour over the egg-curd mass, fry over medium heat until tender. Cottage cheese gives the omelette a pleasant cheese flavor and density.

One serving contains: 341.5 kcal | 33 g protein | 14 g fat | 20.2 g of carbohydrates

Source

Diet cabbage rolls for a light dinner

Total per 100 grams - 56 kcal: Proteins - 03 Carbohydrates - 900 002 Ingredients:

● Chinese cabbage 8 sheets
● Chicken breast 300 g
● Mushrooms 5 pcs.
● Tomatoes 1 pc.
● Cottage cheese grained fat-free 2 tbsp. l.
● Tomato paste 2 tbsp. l.
● Garlic 3 cloves
● Salt, pepper, herbs to taste

Preparation:

1. Unlike traditional Chinese cabbage rolls, they turn out more tender and are much easier to prepare.
2. Cut the chicken breast fillet into small cubes and place in a deep dish. Add granular cottage cheese, mushrooms, tomatoes, herbs, season with salt and black pepper. Mix well.
3. Separate 8 leaves from a head of Chinese cabbage and dip them in boiling water for 2-3 minutes. Cut the cabbage ribs with a knife, or beat off.
4. Put the meat stuffing on the cabbage leaf and wrap the stuffed cabbage.
5. Place the cabbage rolls in a greased baking dish.
6. Make a sauce of tomato paste, chopped herbs, garlic and a little water. Lubricate each cabbage roll with this sauce. Preheat the oven to 200 degrees and remove the form with stuffed cabbage into it for 35-40 minutes.
7. Serve cabbage rolls seasoned with natural yoghurt and garnished with fresh herbs.

Chicken casserole: simple and healthy

For 100 gr - 112 kcal proteins - 17 fats - 4 carbohydrates - 3

Such a casserole is a real lifeline for all lovers of delicious and healthy food: they cut everything, threw it into the oven, and you're done!

Ingredients:

● 500 g chicken fillet
● 1 carrot
● 1 onion
● cauliflower 100 g
● 1 egg
● lean cheese 70 g
● spices 900 002 3

Chicken cut into small pieces , carrots and onions chop with a blender or grate. Mix everything together with the egg, salt and put in a baking sheet. Put cabbage on top and sprinkle with grated cheese. Bake at 180 degrees for 40 minutes.

Chicken with green beans and vegetables in creamy sauce
per 100g - 74.48 kcalB/F/V - 9.5/1.97/4.37

Ingredients:
- chicken fillet - 330 gr
- frozen salt 78 - carrot - 150 gr
- leek - 100 gr
- garlic - 1 clove
- soy sauce - 1 tbsp.
- juice of 1/4 lemon
- salt, dried herbs and pepper - to taste
- ground ginger - 1/2 tsp.
- cream 10% - 100 gr
- Almette-type curd cream cheese (I use goat) - 20 gr

Preparation:
Chicken fillet cut into strips, sprinkle with lemon juice and soy sauce, pepper and season with herbs (I use Italian herbs), add ground ginger and garlic squeezed through a garlic press, mix and leave to marinate while vegetables are cut.
Rinse the carrots, peel and cut into strips, cut the leek into half rings or smaller (optional), salt the onions and carrots to taste.
Whip the cream with soft curd cheese, beat a little with a whisk and set aside for now.
Put the marinated fillet on a hot frying pan and simmer under the lid (sometimes I stir) for 4-5 minutes, then add green beans to the chicken, cover and simmer for another 4-5 minutes.
Add onions and carrots to the pan, simmer, stirring constantly, for about 8-10 minutes, until the carrots are soft.
Pour cream sauce over chicken and vegetables, mix and bring to a boil, reduce heat and simmer for another 3 minutes..93/4.06/8.98

Ingredients:
Chicken fillet - 150 g
Egg - 3 pcs. salt, pepper - to taste
Natural yoghurt - 3 tbsp. l

Preparation:
Rinse the mushrooms. Peel off the skin. Cut into small pieces along with the legs. Heat oil in a frying pan, add mushrooms. Fry until cooked (10-15 minutes) and cool. Rinse and dry fresh cucumbers with a towel. Cut into small cubes. Dried prunes cut into pieces. If the prunes are hard, pour boiling water for 10 minutes, then drain the water, dry and cut into cubes. Cut the chicken meat into small pieces. Cut chicken eggs into small cubes. Peel potatoes, cut into cubes. Now lay all the prepared foods in layers: potatoes, prunes, chicken meat, mushrooms, chicken eggs, grated hard cheese, cucumber. Lightly salt each layer and season with yogurt.

From VK

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Salmon with Orange Jam

Belonika Recipe

Ingredients for 2 servings:

fillet 90

Orange
25 g orange jam
25 g Dijon mustard
10 g soy sauce
0. 5 tsp ground coriander
Salad

Squeeze juice from an orange. If you're making salmon with lettuce, chop some more zest. Then we make the marinade: mix the jam, orange juice, mustard, soy sauce and coriander.

Cut the salmon into portions, put it in a mold, pour marinade over it and let it stand for about thirty minutes. Leave some of the marinade for the salad, you won't regret it.

We send the marinated fillet to the oven preheated to 180 degrees for 15 minutes. We put the salad on a plate, pour over the marinade and add a little zest, cut into strips. All.

One serving contains: Calories 446 | Proteins 47.5 g | Fats 23 g | Carbohydrates 18 g

Fish with sweet pepper

Belonika recipe

Ingredients for 3 servings:

500 g fish fillet (here cod)
1 sweet red pepper
1 large tomato
0.5 onion heads
0.5 tsp turmeric
1 garlic clove
1 bunch green basil
Red hot pepper
1 tsp olive oil
Sea salt
Ground black pepper
Juice of 1/2 lemon

* Lemon juice can be replaced with lime or balsamic vinegar.

**If you want something similar to "marinated fish" (remember when you were a kid?), add 3 tbsp. spoons of apple cider vinegar.

Finely chop the onion, garlic and de-seeded red pepper (be careful, don't overdo it with the quantity - that's where the spiciness comes from). Pour boiling water over the tomatoes and remove the skin and seeds, then cut it into small pieces. We clean the sweet pepper and cut into cubes.

In a frying pan with a small amount of oil, "let" the onion, garlic and hot pepper. Add sweet peppers and after five minutes tomatoes. If you want more sauce, add water or vegetable broth.

Add lemon juice or vinegar, salt, pepper, put turmeric and simmer this stuff for about ten minutes. At this time, we cut the fillet and put it in a baking dish. Add greens to the finished sauce, mix, pour fish over it and send it to the oven preheated to 180 degrees for 20 minutes.

One serving contains: Calories 209 | Proteins 37 g | Fat 4. 1 g | Carbohydrates 6 g

Fish cakes with pepper sauce

Belonika recipes

Ingredients for 4 servings:

600 g fish fillet
2 sweet red peppers
2 eggs
Greenery
3 garlic cloves
1 tbsp honey
1 tsp ground coriander
1 tbsp soy sauce
Olive oil
White peppercorns

There must be three types of fish, one must be red. Belonika took salmon, cod and perch. Choose any greens you like - chives (or young green), cilantro, basil, mint.

Ms. Belotserkovskaya also advises adding 2 tablespoons of tamarind “juice” to the sauce: for 10 g of dry tamarind you need about 50 ml of hot water. Soak it, let it stand a little and squeeze it well through a sieve. The resulting liquid is the tamarind "juice".

Let's make the sauce first. Slightly smear the peppers with olive oil, prick them so that they do not burst and then it is easier to peel them, and send them to the oven preheated to 180 degrees, for 30 minutes. Until cooked.

Let the peppers cool and remove the skin and seeds. If you cover them with a lid, they will “steam” perfectly and the skin will peel off very easily. We clean the garlic. Be careful, three cloves is a very garlic sauce, try with two, if you find that it is not enough, add more.

We send the pulp of peppers and garlic to a blender. Do not make puree-mashed potatoes at all, it is more “alive” or something, if it is not chopped completely into mush. Pour into a bowl, add coriander, honey and soy sauce, mix well. The sauce is ready.

While the peppers are baking, prepare the cutlets. We separate the proteins, we only need them. We send the fish to a blender, until coarsely chopped minced meat. We cut greens well. Mix with minced meat, proteins and two tablespoons of soy sauce, pepper.

Heat up a frying pan, add a little olive oil and shape the cutlets.
Place a bowl of cold water next to it and dip your hands into it, then the minced meat will not stick. Careful - they are capricious. Fry them on both sides, until very slightly golden brown, reduce the heat, cover with a lid and bring to readiness.

In total, it should take us no more than 15-20 minutes. Fish cutlets cook very quickly. Serve with sauce, on lettuce leaves.

One serving contains: Calories 193 | Proteins 32 g | Fat 6.2 g | Carbohydrates 3.4 g

Healthy Mimosa

Recipe from Nastasia aka proteinike

Ingredients:

5 eggs
1 h/c pink salmon - chopped pulled 450 g
1 boiled carrot
300 gr fat-free soft cottage cheese
1 tsp mustard
salt-pepper-spices to taste

Mix cottage cheese with salt and mustard. Boil carrots and eggs, and cut the fish. All ready to rub on a grater. Divide the eggs into whites and yolks and chop them separately.

Lay in layers: proteins-fish-dressing-carrots-fish-dressing-yolks. But this is an approximate sequence, do as you please.

One serving contains: Calories 280 | Proteins 38 g | Fats 13 g | Carbohydrates 3.2 g

Stuffed mackerel

Ingredients per serving:

small mackerel (360 g here, of which 260 remained after complete cleaning)
25 g bell pepper
80 g frozen spinach

Although mackerel is a fatty fish - up to 18 g of fat per 100 g, of which only 3-4 g of saturated fat, and Omega 3, the most healthy fat, from 1.8 to 5.3. More fats, including healthy ones, are always in fish from cold seas, that is, the Far East, for example, is better than the Atlantic from this point of view. Since fat oxidizes when heated, especially polyunsaturated fatty acids, the lower the cooking temperature, the healthier the dish. So we cook mackerel for a couple.

To make cleaning easier, it is not necessary to completely defrost. It is believed that it is better to defrost the fish in the refrigerator, then it takes several hours. If there is no time, 30 minutes at room temperature is enough. First of all, we cut off the head, tail and fins from the fish.

Then remove the skin. It is necessary to pry off the edge with a knife and it easily leaves. It turns out less beautiful than if you leave it, but it is more convenient to eat. It is better to cut the mackerel from the back, trying to press the knife to the ridge as much as possible, not to the end. We open it like a book, and remove all the insides. Then we thoroughly clean all the dark film, especially near the ridge, and wipe it with a paper towel.

It is also better to remove the bones, although theoretically you can spit them out later if you are too lazy. First, we take out the ridge, and then with tweezers the remaining bones. There are not so many of them, it's not a river fish.

Preparing the stuffing - I have diced spinach and bell pepper. I don’t like onion in steam mackerel, although many people add it. Then we fold the fish and wrap it tightly in foil.