Learn how to prepare these 4 healthy vegetables

Aprende a preparar estas 4 saludables verduras rellenas
Daily consumption of vegetables is one of the main keys to enjoy good health and a balanced weight. If all your ideas have already been depleted to include daily vegetables in your diet, you surely will love learning how to prepare one of the following five healthy recipes of vegetable stuffed.
Vegetables stuffed are a delicious and nutritious way to eat vegetables combined with other healthy ingredients. These recipes are very low in calories and ideal to include in the diet at all times.

Stuffed peppers

This stuffed peppers recipe is very healthy, since it replaces the ground meats by paste luffed. Is a delicious combination that reduces the consumption of saturated fats, providing your agency, important nutrients. Calories: 267.
  • 1 package of pasta-orzo.
  • 3 cups baby Arugula.
  • ¼ Cup of feta cheese.
  • Olive oil.
  • 4 small peppers, cut in half and seeded.
How to prepare it?
  • Put to preheat the oven to 180 ° C and, meanwhile, cooking the orzo according to the instructions on the package, in salted water.
  • When the orzo is ready, drain, return to the pot and add the arugula, feta cheese, oil, and ¼ teaspoon of salt with a little black pepper powder.
  • With the mixture, fill the peppers, place them on a tray to bake, cover with aluminum foil and bake in oven until they are tender (about 40 minutes).

Stuffed sweet potatoes

Potatoes contain a quantity of vitamin A, essential for the health of the eyes and the skin. They are also a source of potassium rich, important for nerve function and muscle, and vitamin B6, which helps the body fight disease. Calories: 325
  • 2 potatoes medium sweet.
  • ¾ chopped broccoli.
  • Olive oil.
  • 1 clove of garlic.
  • A pinch of ground red pepper.
  • ¼ Cup of mozzarella cheese.
How to prepare it?
  • Wash the potatoes thoroughly and boil, without peeling them, for 25 minutes about them.
  • When they are ready, taken out of the water and let stand for 10 minutes.
  • Meanwhile, wash and cook broccoli in salted water for 5 minutes.
  • Put to preheat the oven to 200 ° C.
  • Cut along a small portion of potatoes and carefully remove the filling without reaching the edge.
  • Put in a bowl the potato surplus, cut into pieces it, add the broccoli, cream cheese, salt and pepper, mixing well.
  • Fill each potato and sprinkle grated mozzarella cheese.

Tomatoes stuffed with tuna

Tomatoes stuffed with tuna are a delicious recipe, low calorie and ideal for lunch.
  • 6 ripe tomatoes.
  • 1 can of tuna loins.
  • ½ Onion, finely chopped.
  • 1 small jar of mayonnaise.
  • ¼ Cup capers.
How to prepare it?
  • Wash and disinfect well tomatoes, using a little water with vinegar to keep them well clean.
  • Cut off top of each tomato and, with care, remove the seed and pulp, without damaging the shell.
  • In a separate bowl, marinate the tuna, add a little mayonnaise and minced onion.
  • Finally, you must fill the tomatoes with the mixture and garnish with capers.

Avocado stuffed

The avocado is a nutritious and delicious fruit that we can easily be included in a lot of recipes. This avocado stuffed is a healthy and delicious eating avocados, taking advantage of the properties of other ingredients such as tuna, tomato and spices.
  • 2 ripe avocados.
  • 1 medium can of tuna.
  • ½ small onion.
  • 1 boiled egg.
  • 1 tomato.
  • A handful of fresh coriander leaves.
  • The juice of a lemon.
  • 4 tablespoons mayonnaise (60 g).
  • 2 teaspoons mustard (20 g).
  • Salt and pepper to taste.
How to prepare it?
  • In a bowl make a mixture with tuna, tomato, onion and boiled egg, all previously chopped or sliced.
  • Cut the avocados in half and remove the seed.
  • Very carefully, a little bit of the pulp is removed, chop and is added to the mixture of tuna.
  • Add the mayonnaise, mustard, lemon juice and mix.
  • Finally it is spiced with coriander, salt and pepper to taste. Avocados are filled and served as a salad.
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