Easy, tasty and lighter baked recipes than you think

Vegetable Coca

Cooking in the oven is considered one of the easiest, healthiest and tastiest cooking techniques of all because it helps preserve all the juices and, once you put things in the oven, they practically cook themselves. Also, contrary to popular belief, it doesn't have to be very caloric. This delicious coca is made in three quarters of an hour and has 355 calories per serving.

Ingredients

For 4 people: 90 ml of beer - 310 g of flour - 1 red pepper - 1 spring onion - 1 green pepper - 6 anchovies in oil - some green olives - olive oil and salt.

Step by Step

Mix the beer with 90 ml of oil and salt. Add 300 g of flour, little by little, and work the mixture until you get a soft dough. Shape it into a ball, cover it and let it rest for a few minutes.
Preheat the oven to 180º. Clean the peppers and chives, wash them and cut them into wide strips lengthwise. Flour the work surface and spread the dough on it, giving it a rectangular shape.
Spread the chopped vegetables over the dough, alternating them. Season them and season them with a few drops of oil.
Cover the oven rack with greaseproof paper, place the coca on top and cook for about 25 minutes. Remove and serve decorated with the anchovies and some drained olives.

Other options. It is also very tasty with canned sardines, canned tuna or with grilled or roasted vegetables; And if you are looking for a vegetarian recipe, you can make it only with vegetables, or with cheese or boiled egg instead of anchovies.

Baked chicken

In just over an hour, you can have this rotisserie chicken, with 430 calories per serving. As while cooking you do not have to be aware of the stove, it is a very suitable dish for family gatherings, or it is also very good if you want to start batch cooking (cook at once for 1 day so as not to have to do the rest of the day). week).

Ingredients

Serves 4: 1 chicken - 6 cloves of garlic - 1 teaspoon of ground cinnamon - 1 tablespoon of olive oil - 1 small onion - 200 ml of chicken broth - salt.

Step by Step

Wash the chicken, pat dry and season. Peel 2 garlic cloves and chop them. Mix them with the oil, rub the meat with this preparation, then sprinkle it with the cinnamon. Wash the rest of the garlic cloves and insert them into the chicken.
Peel the onion and chop it. Also introduce it in the chicken and tie the legs with kitchen string. Roast it in the oven preheated to 200º, 25 minutes. Water it with the hot broth and continue cooking for 25 minutes.
Remove it from the oven, recover the cooking juice and bring it to a boil. Cook until slightly thickened. Remove the thread from the chicken and serve with the juice.

How to lighten it. The most basic trick is to grill it with the skin to give it flavor and to preserve all its juices, but then remove it, since it is where there is a greater concentration of fat.

Grilled sardines

Grilled sardines are one of the tastiest baked recipes. Here we have baked them with vegetables. They are made in 45 minutes and have 330 calories per serving.

Ingredients

Serves 4: 16 clean, headless sardines - 2 onions - 1 roasted bell pepper - 1 red pepper - 1 green pepper - 1 clove of garlic - 6 potatoes - 3 tablespoons of black olives - 1 sprig of thyme - Sherry vinegar - olive oil - pepper - salt.

Step by Step

Peel the garlic, chop it and mash it with the roasted pepper, a few thyme leaves, salt, 1 tablespoon of vinegar and 3 tablespoons of oil until you get a cream.
Peel the potatoes and wash them. Clean the onions and peppers and wash the latter. Cut everything into thin slices and simmer for 15 minutes in a pan with 200 ml of oil. Drain the preparation.
Preheat the oven to 200º. Spread the potatoes and sautéed vegetables in the bottom of a heat-resistant dish. Salt and pepper them and spread over them the washed, dried and seasoned sardines and the sliced olives.
Pour the bell pepper cream on top and roast for 12 minutes. Sprinkle with thyme, washed and dried, and serve.

Another presentation. Arrange the spineless and open sardines in a fan. In that case, grill for just 10 minutes.

Stuffed Eggplant

Eggplants are one of the vegetables that best fit in baked recipes because they have tough skin and do not fall apart. Here, instead of filling them with minced meat, we have done it with mushrooms, which are very low in calories and high in fiber. Each serving has 250 calories.

Ingredients

Serves 4: 4 aubergines - 200 g of Manchego cheese - 250 g of mushrooms - 1 onion - 1 tomato - 2 cloves of garlic - 25 g of butter - 25 g of flour - 250 ml of milk - olive oil - pepper and Salt.

Step by Step

Wash the aubergines and cut them in half lengthwise. Make some cuts on the surface, season them and water them with a jet of oil. Cook them for 20 minutes in the oven at 180º.
Peel the onion and garlic, chop them and fry them with oil. Peel the tomato, chop it and add it. Sauté for a few moments and add the cleaned and chopped mushrooms. Cook everything together for 4 minutes.
Remove the pulp from the aubergines, chop it and add it. Stir and fill the aubergines with the mixture.
Toast the flour in the melted butter. Pour the milk into a thread, salt and pepper and cook until thickened.
Cover the aubergines with the béchamel sauce and with the grated cheese and gratin them for 4 minutes at 180º.

Lighter. If you want to reduce calories, make the bechamel with skim milk or vegetable broth.

Discover more easy and super appetizing recipes with eggplant.

Roast rabbit

Rabbit is another of the meats that are very rich roasted in the oven and, in addition, it has very few calories. Here we have combined it with an Ibizan salad, but you can accompany it with any salad. It has 306 calories per serving.

Ingredients

Serves 4: 1 rabbit cut into quarters - 4 cloves of garlic - white wine - 3 tomatoes - 4 slices of stale bread - ½ fuet - 150 g of cherry tomatoes - 2 chives - 50 g of green and black olives - rosemary - thyme - olive oil - vinegar - pepper and salt.

Step by Step

Peel the garlic, reserve 2 and mash the rest. Mix them with 2 tablespoons of oil, 100 ml of wine, and some washed thyme and rosemary leaves.
Clean the rabbit and wash it. Salt and pepper it and let it marinate in the previous mixture for about 15 minutes. Pass it to the plate with the macerate and roast it for 25 or 30 minutes in the oven preheated to 200º.
Cut the bread into cubes and mix them with the washed and grated tomatoes. Wash and cut the cherry into wedges. Cut the fuet into slices. Remove the germ from the reserved garlic and chop them.
Clean, wash and chop the chives. Mix everything with the drained and halved olives and season with oil, vinegar and salt. Serve with the rabbit.

Without alcohol. You can also marinate it with a tablespoon of mustard and three of soy sauce instead of the wine.

Baked fish

Large and firm-fleshed fish are a perfect fit for baked recipes. For this recipe of 320 calories per serving, we have opted for individual seabass, but the same recipe can be made with other cheaper fish: hake, cod, trout … You have it ready in just over half an hour.

Ingredients

Serves 4: 4 portion sea bass (or one large hake) - 400 g of cockles - 1 onion - 1 leek - ½ red pepper - 2 cloves of garlic - 4 medium potatoes - 250 ml of Albariño wine - a pinch of chives - 1 bay leaf - olive oil - pepper and salt.

Step by Step

Peel the onion, clean and wash the leek and pepper and chop everything. Mash the unpeeled garlic and put them in a pan with 2 tablespoons of oil.
Add the drained cockles, cover and steam for 3 minutes.
In another pan with 2 tablespoons of oil, sauté the vegetables and bay leaf for 5 minutes. Pour in the wine and the juice of the cockles, cover and cook for 10 minutes. Remove the laurel and go through the Chinese.
Preheat the oven to 200º. Peel the potatoes, wash them, cut them into slices and distribute them on the plate.
Drizzle them with oil, salt and pepper and bake for 5 minutes. Add the salt and pepper fish and bake for 5 more minutes.
Add the sauce over the fish and bake another 5 minutes. Serve with the potatoes, cockles and chopped chives.

Crisp potatoes. Cut them into thicker slices and fry them a bit before baking.

Vegetable musaka

In about an hour you can have this delicious traditional dish ready with 418 calories per serving.

Ingredients

Serves 4: 2 aubergines - 2 zucchini - 400 g of crushed tomato - 2 eggs - 1 onion - 300 ml of yogurt - 200 g of grated Parmesan cheese - 2 teaspoons of dried oregano - olive oil and salt.

Step by Step

Top off the aubergines and zucchini. Wash them, dry them and cut them into slices.
Place them on the plate sprinkled with a thread of oil and roast them for 15 minutes in the oven preheated to 200º.
Peel the onion, chop it and sauté it in a pan with a thread of oil until it is tender.
Add the tomato, oregano and salt, and continue cooking for 10 more minutes.
Beat the eggs in a bowl. Add the yogurt and Parmesan, and stir with the whisk until a homogeneous mixture is obtained.
Brush a rectangular mold with oil and fill it with layers of eggplant, zucchini and tomato sauce, alternating them
Finish with a layer of eggplant; Add the yogurt cream, and bake the musaka for 15 minutes at 200º.
Gratin for 5 minutes, let it rest for a moment and serve.

Lighter. Skip the yogurt parmesan cream and top it with homemade tomato sauce instead.

Oven roasted lamb

Another baked recipe that is to die for is Oven Roasted Lamb. This one has 460 calories per serving. To give it a super tasty sweet touch, we have roasted it with honey.

Ingredients

Serves 4: 4 small lamb shoulders - 4 potatoes - 250 g of shallots - 4 cloves of garlic - 1 lemon - 4 tablespoons of honey - 1 glass of white wine - 1 sprig of thyme - virgin olive oil - pepper and salt .

Step by Step

Salt and pepper the shoulders. Wash the potatoes, without peeling them, dry them and cut them into wedges. Peel the shallots and cut them in half.
Preheat the oven to the maximum temperature (around 250º). Peel the garlic and chop it. Mix them with the squeezed lemon and honey.
Arrange the shoulders on the oven plate, water them with a thread of oil and roast for 6 or 8 minutes, until golden brown.
Remove the plate and add the potatoes, the washed thyme, the shallots and the wine. Spread them with the honey, garlic and lemon mash, and bake them for 1 hour at 160º.
Serve the lamb right away, accompanied by the potatoes and shallots, and washed down with the cooking juices.

More golden. If the lamb has not browned enough, remove the garnish and gratin it for about 5 minutes.

Onions stuffed with tuna

In at most 1 hour and a half you have this baked recipe ready with 370 calories per serving.

Ingredients

Serves 4: 8 onions - 2 eggs - 250 g of natural tuna - 250 g of roasted bell peppers - 300 ml of homemade fried tomato - 2 cloves of garlic - 200 ml of fish broth - thyme - olive oil - pepper and salt.

Step by Step

Cook the eggs in salted water for 10 minutes. Refresh them with cold water, peel them and chop them.
Peel the garlic and clean the peppers; itch both.
Peel the onions and empty them a little. Chop the extracted part and poach it for 15 minutes in a thread of oil.
Add half of the peppers and garlic, and sauté for 3 minutes.
Salt and pepper, add the tomato sauce and cook for 5 minutes.
Drain the tuna and toss it with half the sauce, eggs, and the remaining peppers and garlic.
Fill the onions with this mixture and bake them for 1 hour at 180º with the remaining sauce and the broth.
Garnish with the washed and chopped thyme and serve.

Other ideas. With the same filling, you can fill other vegetables: zucchini, potatoes …

Eggplant cannelloni

They are simply delicious, have 380 calories, and take an hour and a half or so.

Ingredients

Serves 4: 2 aubergines - 2 onions - 1 red pepper - 1 garlic - 650 g of minced meat (half beef and half pork) - 500 ml of béchamel (here is the recipe) - 400 g of crushed tomato - 100 g of grated cheese - parsley - olive oil - pepper and salt.

Step by Step

Peel the onions and garlic. Wash the parsley and bell pepper, and clean the latter. Chop everything.
Sauté the onions in a saucepan with 3 tablespoons of oil. Add the bell pepper and garlic.
Cook for 5 minutes, add the meat and parsley and continue cooking for 10 minutes, stirring.
Pour in the crushed tomato, salt and pepper and cook for 10 minutes.
Wash the aubergines and cut them into thin slices. Brown them for 2 minutes on each side in a frying pan with a few drops of oil. Salt and pepper them and set them aside.
Spread the meat filling over the aubergine slices and roll them up.
Arrange them in a refractory dish greased with oil and cover with the béchamel sauce.
Sprinkle with cheese and gratin until golden brown.