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A Quick and Healthy Lunch

Updated: Oct 6

A Quick and Healthy Lunch

Here's how to quickly finish a complete lunch in the healthiest way by cooking vegetables and meat with the addition of Rinflaish sauce. This way you will have three different preparations, and it will be very light and tasty. For this recipe, you will need two medium-sized potatoes, 2 small heads of broccoli, chicken or beef meat, and one large carrot. For sauce, you will need: tomato juice, flour, oil and fresh parsley. This is a typical traditional Vojvodina meal. With these cooked vegetables, you can also combine white weed dill sauce, you can see the recipe here. Follow recipe.

Ingredients: simple, total time: 80 min. 2 serving

Broccoli Salad:

2 small broccoli/ washed and boiled 4 minutes
1 teaspoon salt
2 garlic cloves/minced
Olive oil EVO to taste
balsamic vinegar to taste
salt and black pepper to taste

For Soup:

2 big chicken thighs/ or 2 pieces of beef meat
1 big carrot
2 medium potatoes/ cut into quarter
2 teaspoon dry spice/Vegeta or cube for soup
600 ml water
5 peppercorns/ or black pepper to taste
pinch of salt
3 Tbsp small pasta for soup
1 Tablespoon celery leaves/ finely chopped, or parsley

chicken-soup6 — A Quick and Healthy Lunch

Rinflaish Sauce:

3 Tablespoons Olive oil EVO
2 Tablespoons flour
200 ml tomato juice
1 flat teaspoon sugar
pinch of salt
fresh parsley/ finely chopped

tomato-sauce-rinflaish — A quick and Healthy Lunch

Preparation:

The first thing you will do is wash the chicken or beef meat.
Wash and clean the broccoli, separate it into smaller pieces, peel the potatoes, wash and cut them into quarters if it is a larger piece.
Peel the carrot and wash it and set it aside.
Pour 600 ml of water over the meat, potatoes, and carrot into a medium pot (with a volume of 1 liter and more), add 2 teaspoons of dry spice Vegeta.
The water should just cover the ingredients in the pot, don't add too much, as you will be adding it gradually during cooking. Cook on moderate heat.
During cooking, skim off the fat on the surface.
After 25 minutes, remove the potatoes and the carrot, set aside. Add a little salt and pepper to taste and as much water as has evaporated during cooking, you will see a line in the pot itself.
While the soup is cooking, put it in a small pot of water add 1 teaspoon of salt, wait for it to boil. Then put the broccoli and cook for 4 minutes.
With the help of a large slotted spoon, take out the broccoli and put it on a plate. Set aside for cooling.
When the carrot has cooled down, cut it into cubes.
During cooking, add more water as needed and return the chopped carrot. (To check the meat, cut it near the bones, if there is still a little blood, return it to the pot and cook for another 20 minutes).
After that, remove the meat and put it on a plate and cover.
There should be about 600 ml of liquid soup in the pan.
After adding new water, wait for it to boil.
Add small pasta to the soup, cook for 5 minutes, turn off the heat and sprinkle with chopped celery leaves.
The soup and braised meat, potatoes are ready, finish the salad with broccoli.
Place the cooled broccoli in a glass salad bowl, add the ingredients from the description and mix lightly, then return to the refrigerator to cool.
Now make the rinflaish sauce.

broccoli-salad-with-boiled-potatoes-and-meat — A Quick and Healthy Lunch

Rinflaish Sauce:

For the rinfleaish sauce, you will need to pour oil into a small pan and heat it on a low, moderate heat.
When it is heated, add the flour and mix for 2–3 minutes, until it becomes a brownish mixture and without lumps.
Immediately add tomato juice and stir at the same time, add 1 teaspoon of sugar, salt to taste stir, and cook until the sauce thickens, cook well on low heat, and half covered. (7 minutes).
Towards the end, add a chopped parsley leaf. Turn off heat.
Serve the cold broccoli salad on a plate with the boiled potatoes, and meat.
Sauce pour into a small bowl with a small ladle and pour over the potatoes or meat as you like.