{"meta":{"title":"Gesundes Abendessen","h1":"Gesundes Abendessen: warm aus Ofen, Pfanne und Topf","description":"Gesundes Abendessen für den Feierabend: Ofengerichte, Pfannen, Currys, Pasta mit Gemüse, Lachs und Aufläufe – warm und mit Nährwerten.","tags":[],"count":758,"listHeading":"Alle Rezepte fürs Abendessen","intro":null,"answer":"Ein ausgewogenes Abendessen ist oft ein warmes Gericht mit einer Eiweißquelle wie Fisch, Hähnchen, Hülsenfrüchten oder Tofu und reichlich Gemüse. Hier findest du Ofen- und Blechgerichte, Pfannen, Currys, Pasta, Risotto und Aufläufe. Leichtere Ideen wie Salate, Bowls und Suppen findest du bei den Rezepten fürs Mittagessen.","topics":[],"menus":[],"faqs":[{"q":"Was ist ein gesundes Abendessen?","a":"Ein Gericht mit Eiweiß, viel Gemüse und einer Beilage aus Vollkorn, Kartoffeln oder Hülsenfrüchten – zum Beispiel Lachs mit Ofengemüse, ein Linsencurry oder eine Gemüsepfanne mit Hähnchen. Wie viel Beilage passt, hängt von deinem Tag und deinem Ziel ab."},{"q":"Kann ich abends Kohlenhydrate essen?","a":"Ja. Entscheidend ist, was du über den ganzen Tag isst, nicht die Uhrzeit. Wer abends weniger Kohlenhydrate möchte, findet unter Low-Carb Gerichte mit Gemüse statt Nudeln, Reis oder Kartoffeln."},{"q":"Was koche ich schnell nach der Arbeit?","a":"Pfannen, Pasta mit Gemüse und Currys sind oft in 20 bis 30 Minuten fertig. Blechgerichte brauchen länger, aber kaum Arbeit: Gemüse und Eiweiß aufs Blech, der Ofen erledigt den Rest. Die Zeit steht bei jedem Rezept."},{"q":"Wie spät sollte ich zu Abend essen?","a":"Eine feste Uhrzeit gibt es nicht. Wichtiger ist, was du über den ganzen Tag isst. Viele essen lieber zwei bis drei Stunden vor dem Schlafen als direkt davor."}],"related":[{"slug":"gesundes-mittagessen","title":"Gesundes Mittagessen"},{"slug":"low-carb-abendessen","title":"Low-Carb Abendessen"},{"slug":"high-protein-abendessen","title":"High-Protein Abendessen"},{"slug":"schnelle-vegetarische-abendessen","title":"Schnelle vegetarische Mittag- und Abendessen"},{"slug":"einfache-vegetarische-abendessen","title":"Einfache vegetarische Mittag- und Abendessen"},{"slug":"schnelle-glutenfreie-abendessen","title":"Schnelle glutenfreie Mittag- und Abendessen"},{"slug":"blutzuckerfreundliches-abendessen","title":"Abendessen mit wenig schnellen Kohlenhydraten"},{"slug":"ballaststoffreiches-abendessen","title":"Ballaststoffreiches Abendessen"},{"slug":"auflauf-rezepte","title":"Aufläufe & Gratins"}],"ratgeber":[]},"recipes":[{"id":"5c10f0c5-21d9-4ce6-a59e-d92c5a433fa6","title":"High Protein Hackfleisch-Weißkohl-Pfanne mit Buchweizen","slug":"high-protein-hackfleisch-weisskohl-pfanne-mit-buchweizen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-hackfleisch-weisskohl-pfanne-mit-buchweizen-main.png","totalTime":35,"calories":540,"protein":36,"authorName":"SmarTasty","likes":0},{"id":"5b0492a5-ca98-4d5f-931b-267d7ab56868","title":"Kichererbsen-Pfanne mit Spinat","slug":"kichererbsen-pfanne-mit-spinat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/kichererbsen-pfanne-mit-spinat.png","totalTime":15,"calories":340,"protein":18,"authorName":"SmarTasty","likes":0},{"id":"5b03fe0f-29e1-4d34-a171-dd0a049ceacb","title":"Rosenkohl mit Maronen und Äpfeln aus der Pfanne","slug":"rosenkohl-mit-maronen-und-aepfeln-aus-der-pfanne","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/rosenkohl-mit-maronen-und-aepfeln-aus-der-pfanne-main.webp","totalTime":30,"calories":210,"protein":6,"authorName":"SmarTasty","likes":0},{"id":"59c27fe3-bdc1-4bfc-9a53-72ed6a86da70","title":"Herzhafte Kartoffel-Gemüse-Pfanne","slug":"herzhafte-kartoffel-gemuese-pfanne","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/herzhafte-kartoffel-gemuese-pfanne-main.png","totalTime":35,"calories":310,"protein":6,"authorName":"SmarTasty","likes":0,"appHide":"duplicate"},{"id":"588a2b78-edb8-4a08-a6b2-6c6c44854c24","title":"Low-Carb Garnelen-Zucchini-Spieße","slug":"low-carb-garnelen-zucchini-spiesse","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-garnelen-zucchini-spiesse-main-v2.png","totalTime":30,"calories":280,"protein":32,"authorName":"SmarTasty","likes":0},{"id":"58808a64-e308-4365-be17-129072d5f76a","title":"Garnelen aus dem Airfryer mit Butternut und Limetten-Chili","slug":"low-carb-garnelen-aus-dem-airfryer-mit-butternut-und-limetten-chili","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-garnelen-aus-dem-airfryer-mit-butternut-und-limetten-chili-main.webp","totalTime":28,"calories":345,"protein":34,"authorName":"SmarTasty","likes":0,"appHide":"label"},{"id":"562d4b0d-0bd0-48a6-bcb7-727e495cd298","title":"High Protein Rumpsteak mit Spargel und Wildreis","slug":"high-protein-rumpsteak-mit-spargel-und-wildreis","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-rumpsteak-mit-spargel-und-wildreis-main.png","totalTime":45,"calories":550,"protein":40,"authorName":"SmarTasty","likes":0},{"id":"55afc0bc-3ac9-48f0-af37-b49eff8ae9d4","title":"Mediterrane Zucchini-Halloumi-Pfanne","slug":"mediterrane-zucchini-halloumi-pfanne","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mediterrane-zucchini-halloumi-pfanne-main.png","totalTime":25,"calories":450,"protein":28,"authorName":"SmarTasty","likes":0},{"id":"54fc5232-01fd-401a-8c27-894c0e6bff56","title":"Low-Carb mediterranes Hähnchen-Blech mit Oliven, Artischocken und Feta","slug":"low-carb-mediterranes-haehnchen-blech-mit-oliven-artischocken-und-feta","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mediterranes-haehnchen-blech-mit-oliven-artischocken-und-feta-main.png","totalTime":35,"calories":420,"protein":38,"authorName":"SmarTasty","likes":0},{"id":"54daa072-3072-4452-9271-3e4c299eb96b","title":"High Protein Rinder-Gulasch mit Teff","slug":"high-protein-rinder-gulasch-mit-teff","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-rinder-gulasch-mit-teff-main-v2.png","totalTime":110,"calories":580,"protein":45,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"549eee1c-abf2-4397-9560-904f0639c761","title":"Veganes Kichererbsen-Curry mit Blumenkohl aus dem Airfryer","slug":"veganes-kichererbsen-curry-mit-blumenkohl-aus-dem-airfryer","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-kichererbsen-curry-mit-blumenkohl-aus-dem-airfryer-main.webp","totalTime":30,"calories":561,"protein":16,"authorName":"SmarTasty","likes":0},{"id":"546e996f-1bc9-45cd-a21f-00575a673061","title":"Keto Auberginen-Lasagne","slug":"keto-auberginen-lasagne","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-auberginen-lasagne-main.png","totalTime":65,"calories":460,"protein":35,"authorName":"SmarTasty","likes":0},{"id":"5444647e-741b-4ec4-8869-3b1736fd5542","title":"Schnelle Thunfisch-Reispfanne mit frischem Brokkoli","slug":"schnelle-thunfisch-reispfanne-mit-frischem-brokkoli","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schnelle-thunfisch-reispfanne-mit-frischem-brokkoli-main.png","totalTime":20,"calories":450,"protein":40,"authorName":"SmarTasty","likes":0},{"id":"52394737-5e4b-48fe-b9ca-8d93d9547919","title":"Schnelle Dinkel-Spaghetti mit Avocadocreme","slug":"schnelle-dinkel-spaghetti-mit-avocadocreme","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schnelle-dinkel-spaghetti-mit-avocadocreme-main-v2.png","totalTime":20,"calories":480,"protein":12,"authorName":"SmarTasty","likes":0},{"id":"520f8d73-2cf3-4dda-adcf-bb404f95e06a","title":"Glutenfreies cremiges Waldpilz-Risotto mit Parmesan","slug":"cremiges-waldpilz-risotto-mit-parmesan","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/1773330975205_pilz_risotto_hero_1773330860260.png","totalTime":40,"calories":480,"protein":14,"authorName":"SmarTasty","likes":0},{"id":"51df7457-cb3d-4ae1-9842-829a0a0ffc35","title":"High-Protein Pilz-Pfanne mit Kräutern","slug":"proteinreiche-pilz-pfanne-mit-kraeutern","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/proteinreiche-pilz-pfanne-mit-kraeutern-main-v2.png","totalTime":25,"calories":320,"protein":28,"authorName":"SmarTasty","likes":0},{"id":"51a075ff-8b9d-4d57-bc8e-babd97edb492","title":"Wildlachsfilet aus dem Ofen mit Zucchini-Nudeln und Knoblauch-Öl","slug":"wildlachsfilet-aus-dem-ofen-mit-zucchini-nudeln-und-knoblauch-oel","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/1773153281362_salmon_zoodles_final_1773137614213.png","totalTime":25,"calories":480,"protein":35,"authorName":"SmarTasty","likes":0,"appHide":"data"},{"id":"517603ef-4143-46be-8479-9c42e281e1fd","title":"Zitronen-Lachs vom Blech mit grünem Spargel","slug":"zitronen-lachs-vom-blech-mit-gruenem-spargel","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/zitronen-lachs-vom-blech-mit-gruenem-spargel-main-v2.png","totalTime":20,"calories":380,"protein":34,"authorName":"SmarTasty","likes":0},{"id":"516019c9-7901-4d9f-825d-da5020014417","title":"Frühlings-Spargel-Risotto","slug":"cremiges-fruehlings-spargel-risotto","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/cremiges-frhlings-spargel-risotto-vegan-mglich-main_1772370755848.png","totalTime":50,"calories":450,"protein":12,"authorName":"SmarTasty","likes":0},{"id":"4fc7f208-8978-45b1-94f5-a8cf60dc33e1","title":"Asiatische Teriyaki-Auberginen aus der Pfanne","slug":"teriyaki-auberginen-pfanne","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/teriyaki-auberginen-pfanne-main.png","totalTime":25,"calories":240,"protein":7,"authorName":"SmarTasty","likes":0},{"id":"4f2af259-c210-4198-a16b-1b2cb102f36c","title":"High Protein Asia-Fondue mit Rinderhüfte, Sternanis und Reisnudeln","slug":"high-protein-asia-fondue-mit-rinderhuefte-sternanis-und-reisnudeln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-asia-fondue-mit-rinderhuefte-sternanis-und-reisnudeln-main.webp","totalTime":70,"calories":421,"protein":40,"authorName":"SmarTasty","likes":0},{"id":"4f073f2b-d612-4028-a2b4-64d3e3abf005","title":"Low-Carb Thunfisch-Pizza mit Artischocken","slug":"low-carb-thunfisch-pizza-mit-artischocken","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-thunfisch-pizza-mit-artischocken-main.png","totalTime":35,"calories":440,"protein":46,"authorName":"SmarTasty","likes":0},{"id":"4e763524-7011-49a1-9bd2-cbee2882a2f1","title":"High Protein Puten-Wok mit Glasnudeln","slug":"high-protein-puten-wok-mit-glasnudeln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-puten-wok-mit-glasnudeln-main-v2.png","totalTime":25,"calories":450,"protein":38,"authorName":"SmarTasty","likes":0},{"id":"4e3764c3-7162-491d-b4ab-624dd61ba02d","title":"Asiatische Rinderstreifen auf Erdnuss-Nudeln","slug":"rinderstreifen-erdnuss-nudeln-scharf","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/rinderstreifen-erdnuss-nudeln-scharf-main.png","totalTime":22,"calories":590,"protein":42,"authorName":"SmarTasty","likes":0}],"total":758,"offset":624,"limit":24,"q":null,"topic":null,"hasMore":true}