3 Quick and Tasty Dish Options

Sandwiches are also healthy, nutritious options. Discover how to incorporate them into your menu.

October 2019 – One of the biggest kitchen dilemmas is that sudden doubt about what to make for a quick meal, whether at lunch or dinner. In those moments, it’s always good to have practical yet flavorful dishes in mind. To make this culinary experience simpler, chef and nutritionist for the Umami Committee, Lisiane Miura, suggests three go-to recipes for any situation: tagliatelle al sugo, roast beef sandwich, and whole-grain bruschetta.

Lisiane explains that these options are not only advantageous because of their short prep time; they’re also healthy recipes that fit into any diet and provide satiety, ensuring a complete meal. “Ingredients in these dishes—like tomato sauce, roast beef, and cherry tomatoes—provide the umami taste and ensure the flavor lingers much longer,” says the chef, referring to the fifth basic taste of the human palate, discovered in 1908 by scientist Kikunae Ikeda.

Check out how to make these delights:

TAGLIATELLE AL SUGO

Ingredients

• 500 g ripe tomatoes, peeled, seeded, and chopped
• 2 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, chopped
• 1/2 tsp salt
• 1/2 tsp monosodium glutamate (MSG)
• 1/2 package tagliatelle, cooked (250 g)

Directions

1. Blend half the tomatoes until you have a juice. Set aside.
2. In a medium saucepan, heat the olive oil over high heat. Add the onion and garlic and sauté for 3 minutes, or until lightly golden.
3. Add the remaining tomatoes and cook over low heat, partially covered, for 10 minutes, or until partially broken down.
4. Stir in the blended tomatoes, salt, and MSG, and cook over medium heat for 5 minutes.
5. Remove from heat, pour over the pasta, and serve immediately.

Tip: If you prefer a thicker sauce, add 2 tbsp tomato paste.

Yield: 4 servings.
Prep time: 30 minutes.

ROAST BEEF SANDWICH

Ingredients

• 2 slices whole-wheat sandwich bread

Filling

• 2 tbsp light cream cheese (30 g)
• 4 thin slices roast beef, chopped (10 g)
• 1 tbsp grated carrot (10 g)
• 1/2 cucumber, thinly sliced (90 g)
• 1 leaf curly lettuce

Directions

1. Spread the cream cheese over the bread slices.
2. On one slice, layer the roast beef, grated carrot, cucumber, and lettuce.
3. Top with the other slice and enjoy.

Yield: 1 sandwich.
Prep time: 5 minutes.

WHOLE-GRAIN BRUSCHETTA

Ingredients

• 3 tbsp olive oil (24 g)
• 1/2 tsp salt (2.5 g)
• 6 slices whole-wheat sandwich bread (150 g)
• 1 1/2 cups shredded mozzarella (120 g)
• 1 1/2 cups cherry tomatoes, quartered (200 g)
• 1 cup arugula, roughly chopped (30 g)

Directions

1. In a small bowl, mix the olive oil and salt. Brush half of the seasoned oil over the bread slices and arrange them on a medium baking sheet.
2. Divide the mozzarella among the slices and top with the tomatoes, previously tossed with the remaining oil.
3. Bake at 180°C/350°F for 10 minutes, or until the mozzarella melts.
4. Remove from the oven, top the bruschettas with arugula, and serve immediately.

Chef’s tip: Before serving, drizzle the arugula with a thread of olive oil.

Yield: 6 servings.
Prep time: 20 minutes.

UMAMI
It is the fifth basic taste of the human palate, discovered in 1908 by Japanese scientist Kikunae Ikeda. It was scientifically recognized in 2000, when researchers at the University of Miami confirmed the existence of specific receptors for this taste in the taste buds. The amino acid glutamic acid and the nucleotides inosinate and guanylate are the main umami substances. The two main characteristics of umami are increased salivation and the persistence of taste for a few minutes after ingestion. To learn more, visit www.portalumami.com.br.