Light and express cooking: easy recipes with less than 400 calories

Prawn salad: 126 calories

Here's proof that light and balanced dishes don't have to be bland, boring, and unappetizing. This prawn salad with saffron potatoes has an irresistible look and only 126 calories! And is that seafood, in addition to having that sophisticated and festive point, provides a lot of protein and very few calories, which is why it is present in many light recipes.

See recipe.

Roast beef with applesauce: 140 calories

Roast beef alone is not one of the most caloric dishes out there, but it is its traditional side dish: mashed potatoes. In our 100% guilt-free version of the recipe, we've replaced it with applesauce (saving us nearly 300 calories). A puree that, in addition to being much lighter than potato, gives roast beef that sweet touch that pairs so well with meats. Rich, rich, rich …

See recipe

Grilled vegetables with vinaigrette: 157 calories

The vegetable grill is one of those dishes that comes out in all diets and is as easy to do as putting the washed and cut vegetables on a griddle. But that does not mean that it cannot be given a special and sophisticated touch. In our case, for example, we have accompanied it with a simple emulsified tomato vinaigrette, which is delicious and super easy to make. The result is a 100% vegetarian recipe, as it does not have any ingredients of animal origin.

See recipe

Chickpea soup: 215 calories

Apart from the classic creams of leeks, zucchini and pumpkin, you can also make one with legumes such as chickpeas that we like so much at Clara. In addition to being very nutritious thanks to this rich legume, it is also very satiating due to the enormous contribution of fiber that all of its vegetables represent, and another way of incorporating the two or three recommended servings of legumes per week.

See recipe.

Beef carpaccio: 220 calories

If you are looking for an easy, light and very nutritious recipe, try the beef carpaccio. It is ideal to achieve an extra supply of iron when you have anemia, for example. And if you accompany it with a simple salad, with the same ingredients as the accompanying dried tomatoes and arugula that we propose to decorate the dish –to give an idea–, you have prepared a light and complete meal without even having to touch the stove.

See recipe.

Cod Carpaccio with Olivada: 237 calories

Almost everyone associates carpaccio with a meat dish, but it doesn't have to be that way. You can even make carpaccio from fruits, vegetables or mushrooms. And fish, of course, like this delicious cod carpaccio. An easy, fast, delicious and very light dish that is never missing from our recipe book. We accompany him with an olive grove of black olives and anchovies, which suits him wonderfully. But it can be accompanied by anything you like.

See recipe.

Zucchini noodles with red pesto: 240 calories

Here is a light and delicious alternative to pasta: some delicious vegetable noodles that have nothing to envy to traditional pasta. Zucchini noodles always triumph and help you add vegetable fiber to your diet. They combine well with any sauce that is usually accompanied by traditional pasta, but the truth is that with our red pesto they are to lick your fingers. You can check it yourself if you dare to do them. They are very easy.

See recipe.

Light Paella: 250 calories

Light paella: 250 calories

If like us you are a fan of paella, and you don't want to give it up even if you're on a diet, sign up for our recipe for 100% guilt-free light paella, a version with 400 kcal less per serving than the traditional one. And what is the catch? Super simple. Bring the right amount of rice and oil. And it only has seafood, prawns and mussels, and no trace of the classic pork ribs or other greasy meats.

See recipe.

White bean timbale: 285 calories

If you're tired of classic fabada (or any other heavy traditional bean-based stew), you'll love this Timbale of White Beans, Zucchini and Marinated Tomato. It is a vegetarian dish and, in addition, 100% vegan, since it does not contain any ingredient of animal origin (not even eggs or dairy), and with only 285 calories per serving.

See recipe.

Steamed hake with vegetables: 314 calories

How is steamed fish bland and boring? If you think like this, it's because you haven't tried our steamed hake with vegetables and flavored oil, a very complete single dish with only 314 calories. Or what is the same: a balanced, light and delicious dish.

See recipe.

Avocado stuffed with salad and salmon: 320 calories

If you want a delicious and healthy recipe that is nutritious but not too heavy, and is prepared in a plis plas, try this one with avocado stuffed with salad and smoked salmon. It is an authentic shot of beneficial omega 3s (present in both avocado and smoked salmon), with 320 calories per serving, and which is prepared in just 15 minutes.

See recipe.

Cold Bonito Lasagna: 335 calories

Lasagna doesn't have to be the calorie bomb we all know. Our low calorie cold bonito lasagna has 200 calories less than the traditional recipe. A 100% guilt-free pasta dish thanks to the fact that we have dispensed with the béchamel sauce or other sauces, since we have used roasted vegetables, which require much less oil than if you fry them in the traditional way.

See recipe.

Sea Bass Rolls with Ratatouille: 340 calories

If you are looking for a simple and light party plate, but elegant and sophisticated at the same time, this is the one for you. It is the typical super easy recipe for fish with vegetables, but in a "red carpet" version thanks to the protagonist: the sea bass, which is one of the most desired stars of fish, and to the presentation: in the form of cute and tempting stuffed rolls .

See recipe.

Potato and sardine salad: 360 calories

If you're feeling exotic today, this timeless recipe may be what you've been looking for. Whether you are a regular at "tuppers" and need portable and tasty recipes, or if you eat at home every day, this potato, sardine and curry salad is a perfect option if you do not have much time to cook and do not want to give up a recipe healthy, light and delicious.

See recipe.

Spaghetti with prawns and clams: 394 calories

Yes, yes, this delicious bowl of spaghetti with prawns and clams is low in calories - almost 300 less than a typical pasta dish with sauce and cheese - and, therefore, 100% guilt-free. And it is that one of the most widespread myths that runs around is that pasta makes you fat, but it is not. If you make the right amount and look for good company like in this case, you have nothing to fear.

See recipe.

Having just the right time and being starving doesn't have to be synonymous with fast food and other calorie-laden temptations. With the recipes that we propose, along with these tricks to save time and effort in the kitchen and to lighten the dishes, compulsive binges have their days numbered.

Tips to save time and effort in the kitchen

Bread and you will win. By planning your weekly lunch and dinner menu in advance, you can save a ton of time in the kitchen. On the one hand, you won't have to waste a second thinking about what you can do for lunch or dinner. And on the other, knowing the menus, you can carry out many tasks.
Save time by. How? Buying meat, poultry and fish already cleaned and chopped; vegetables and vegetables already washed, cut and ready to cook; or cooked legumes, for example.
Decántate by simple and light cooking. Steam, microwave, oven, grill or grill, as in our vegetable grill, spreads more and reduces calories.
Vegetables and vegetables ready to taste. The tricks so that you do not waste time are to make more quantity to add to other dishes, those that are already cleaned and chopped, or to have some canned in the pantry to throw them in a pinch or also in the freezer. But read the labels carefully and buy quality.
Saute the vegetables in soups and creams. If you do it before adding the water or the broth, you will enrich its flavor and reduce the cooking time required.
Speed up the stir-fries. If you add a dessert teaspoon of baking soda to an onion sauce, it will fry faster. This salt makes the sugars and water in the onion come out earlier.
Make your own seasonings. Take a jar and for every 50 g of salt, add 50 g of assorted dry spices according to your taste. Thus, without realizing it, you will save time and reduce the amount of salt when seasoning your dishes.
Make canned or frozen recipe bases. When you make a sauce, a broth … prepare more quantity and freeze the leftover part or stuff it. It will be a perfect base to save time when you have to make other dishes. It can also be very helpful to spend some time chopping onion, garlic, parsley … and freezing them in bags.
Cook a little more. And save a part as the basis for other recipes. For example, if you make chickpeas to eat, you can cook more and a couple of nights later use the leftovers to make a cream like the one we propose.
Make the most of the leftovers. You can make scrambled eggs with leftover vegetables and legumes, gratin pasta and vegetables that have remained overnight, make fruit salads and salads with vegetables and fruits that have matured …

And tricks to reduce calories and lighten the dishes

Just the right amount. The recommended portion of pasta in a diet is about 50-60 grams. So that it does not taste too little, combine it with satiating ingredients, or substitute it for wheat semolina like the one used to make tabouleh or couscous. By absorbing the water, it increases a lot of volume and allows you to feel more satiated.
Choose filling ingredients. Mushrooms and other mushrooms, for example, have very few calories and, instead, a lot of fiber. For this reason, they are very satisfying and ideal as a side dish, the main ingredient of a filling, and as a substitute for potatoes to lighten purees and creams.
Bet on the light versions. Light margarine, defatted cocoa powder, and sweetener can perfectly replace the classic butter, normal cocoa, and sugar.
Decántante for skimmed dairy. Whenever you can, opt for skimmed versions of yogurt, cream and milk. They have a lot less fat than the whole versions.
Better fresh than cured cheeses. As a general rule, the fresher a cheese, the fewer calories it has than cured cheese, which, as it dries, has gradually lost water and concentrates fats.
Limit the number of egg yolks. As long as there is an egg in a recipe, you can make it lighter by following the rule of every two whites, one single yolk. This way you dispense with the most caloric part of the egg.
Reduce the flour. You can thicken the sauces with potato, pumpkin or zucchini. Or substitute part of the flour in a cake for pumpkin, carrot or apple. As they also provide their natural sweetness, you can also reduce the amount of sugar.
Degrease the soups . An infallible trick to degrease soups is to make them carefully. And once boiled, let it cool to room temperature first, and then in the fridge. The fat will solidify and concentrate on the surface. And so you can easily remove it.
Reduce the calories in broths. Use skinless, fat-free chicken breast instead of other greasier parts. Or a ham bone instead of meat or bacon. The bone provides a lot of flavor and little fat and saves you from having to add salt to the broth.
Pasta al dente and flavored. If you do it al dente you have to chew more and increase its satiating power. And so as not to fall into the temptation of heavy sauces, you can add flavor by adding bay leaves, garlic cloves, a sprig of mint … to the cooking water.
Make zucchini pasta. Substitute zucchini noodles for pasta. It is much lighter and you can add the same sauces as conventional pasta as in the ones we propose with red pesto.
Fillers without regrets. Filling a round of turkey or loin, which are already very lean meats, with spinach, peppers or aubergines, gives it a lot of flavor and very few calories.
Magic garnishes. One of the main culprits for the calorie spike in a recipe is the side dishes. Instead of fries, opt for salad and vegetables, such as pumpkin, broccoli, or Brussels sprouts.
Apple or pumpkin puree. It is much lighter than potato and its sweet touch is great for meat and fish.
Super light sauces. Sauces make dishes much more appetizing, but they can be a real calorie bomb if they are full of fat. Sautéed tomato and yogurt have much fewer calories than ketchup or mayonnaise.
Skip the bechamel. You can substitute it for tomato sauce in a lasagna. Or substitute it for roasted aubergine or squash to make croquettes.
100% guilt-free croutons. It is very common to accompany many creams with fried bread croutons. But, in the same way that fresh pepper, tomato and onion croutons are used in gazpacho, the same can be done with all creams. From vegetables to mushrooms, through delicious and energetic sprouts.
Reduce the oil to a minimum. If you cook with nonstick pans and casseroles, and steam, bake, grill, or simmer, you will need much less oil to cook.