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Light and very tasty recipes to get fit this summer

Light and very tasty recipes to get fit this summer

/ Getty Advertising - Keep reading under 1 Wild rice salad with vegetables / Getty

All kinds of vegetables are good for this rice salad. You can also enrich it with a can of tuna or cooked chickpeas.
INGREDIENTS (4 people)
- 300 g of wild rice
- 50 g of peas
- 150 g broccoli
- Fresh parsley
- Extra virgin olive oil
- Sesame oil
- Sherry vinager
- Black pepper
- Salt

1. Put a pot on the fire with the rice and water (three glasses of water for one of rice). When the water starts to boil, lower the heat and cover the bowl. Cook between 45 and 55 minutes. In fast pot
or express, the time is about 25 or 30 minutes.

2. Wash and cut broccoli into corsages. Cook the broccoli and peas in plenty of water for 6-8 minutes. As soon as they are cooked, drain and pour into the bowl of ice water to cut the cooking. After 3 minutes, drain well and reserve.

3. Put a pan on the fire with sesame oil. Add broccoli and peas. Skip for 3 minutes. Serve rice and vegetables with freshly chopped fresh parsley, salt and pepper to taste. Dress with olive oil and a few drops of sherry vinegar.

Difficulty: Easy Time: 45 min.

2 Clams with seafood / Getty

Check the clams well and discard those that are open or have broken shells, as they may be dead or sick.

INGREDIENTS (4 people)
- 1.4 kg of clams
- 1 onion
- 1 garlic
- 4 tablespoons extra virgin olive oil
- 1 dl of white wine
- 1 bunch fresh parsley
- 1 dl of fish stock
- Salt

1. Put the clams in a bowl with cold water and a spoonful of salt, making sure they are well submerged. Leave 30 minutes. During soaking, they will expel impurities and sand debris that they may contain. Drain and wash again.

2. Peel and chop the onion. Peel the garlic and crush it. Put a casserole on the fire with a little olive oil, onion and garlic. Keep until the onion is transparent. Add the white wine and leave a couple of minutes over medium heat.

3. Chop a bunch of parsley. Add the fish stock to the casserole and keep on the fire for 10 minutes. Add some salt, chopped parsley and clams. Keep on fire until the clams open. Remove from heat and serve, discarding those that would not have opened.

Difficulty: Easy Time: +60 min.

3 Salmon Poke Bowl / Getty

This recipe is usually prepared with salmon, but you can also use tuna or any fresh white fish. And if you add some seaweed?

INGREDIENTS (4 people)
- 400 g of fresh salmon - 200 g of white rice
- 2 carrots
- 1 teaspoon roasted black sesame oil
- Black sesame
- 2 avocados
- Soy sauce
- Grated ginger
- 1 lime

1. Put a saucepan on the fire with the rice and double its volume in water. Let cook 20 minutes and remove from heat. Spread over a surface to cool.

2. Make juice of half a lime. Put the lime juice in a bowl, 3 tablespoons of soy sauce, a teaspoon of roasted sesame oil and some fresh grated ginger. Remove everything.

3. Clean the salmon, removing thorns and skin. To slice in dices. Peel and cut avocados and carrots into slices. Put these two ingredients to marinate with the sauce from the previous step for 10 minutes. Serve in a bowl by putting the cooked rice first, then the salmon with its marinade and with a little black sesame on top and, finally, the carrot and avocado.

Difficulty: Easy Time: 40 min

4 Chicken with olives and white wine / Getty

To make the chicken fillets more juicy, put them in a bowl covered with milk and leave them in the fridge for an hour.

INGREDIENTS (4 people)
- 300 g chicken breast
- 1 onion
- Green olives
- 1.2 dl of dry white wine or 1/2 cup of white vermouth
- 1 dl of warm water
- Rosemary or fresh thyme
- Virgin olive oil
- Salt
- Black pepper

1. Preheat the oven to 180º C. Peel and chop the onion in julienne. Put it in the bottom of a pan suitable for baking. Cut the chicken breast into strips of similar size and salt and pepper to taste. Place the chicken strips on top of the onion.

2. Water the chicken with 1.2 dl of dry white wine (or half a glass of white vermouth) and 1 dl of water. Spray with a stream of extra virgin olive oil. Spread the different varieties of olives
-green and black- and fresh thyme or rosemary throughout the pan. Cover with foil.

3. Put in the preheated oven for 35 or 40 minutes. To make it more golden, remove the foil 5 minutes before finishing. Once ready, remove from the oven and serve.

Difficulty: Easy Time: +60 min.

5 Mini fruit babà / Getty

Use molds to babàs or the classic Bundt, with a crown shape and very sharp edges that give the cake very attractive shapes.

INGREDIENTS (6 biscuits)
- 210 g of flour
- 12 g of baking powder
- 30 g of sugar
- 100 g butter
- 1.25 dl of milk
- 4 eggs
- Varied fruits.
For the syrup:
- 1.2 dl of water
- 120 g of sugar
- 0.5 dl of rum

1. Preheat the oven to 250º C. Mix the flour, yeast and salt in a bowl. Put the melted butter, milk and eggs in a larger one; shake. Incorporate the ingredients of the small bowl. Beat until fully integrated and reserve.

2. Spread the molds for babàs with butter. Fill with dough. Put in the oven and cook at 200º C for about 20 minutes, until when the dough is punctured with a stick it comes out clean. Remove, let cool 10 minutes and unmold.

3. Peel and cut fruit pieces chosen; Reserve. Put a saucepan over medium heat with water, sugar and rum. When reducing by half and beginning to thicken, remove. Place the biscuits on a rack, top with a layer of fruit and bathe with the syrup.

Difficulty: Easy Time: 40 min

6 Muffins stuffed with strawberry jam / Getty

Prepare a filling for chocoadicts by melting pieces of a good chocolate in a saucepan with a little cream and a few drops of Cointreau.

INGREDIENTS (4 people)
- 2 eggs
- 125 g of sugar
- 1.25 dl of extra virgin olive oil
- 1.25 dl of milk
- 165 g wheat flour
- Baking powder
- Lemon zest
- Strawberry jam
- Salt

1. Preheat the oven to 200º C. Separate the yolks from the whites. Mount the latter on the brink of snow with a pinch of salt. Put the yolks and sugar in a bowl. Beat with rods until they bleach and double their volume. Add the oil and milk little by little, while still beating. Pour the sifted flour and half over yeast. Shake. Add the lemon zest and stir.

2. Fill 2/3 of the molds For cupcake with the dough. Bake 5 minutes at 200º C. After this time, lower to 180º C and leave another 15 minutes. Remove the muffins from the oven and place them on a rack until they cool.

3. Fill a pastry bag or a pastry syringe with strawberry jam. Fill the muffins.

Difficulty: Easy Time: 30 min