Fitness Food Cookbook:
400 Delicious And Healthy Recipe Ideas From The Vitality Kitchen
Reproduction, translation, further processing or similar actions for commercial purposes as well as resale or other publications are not permitted without the written consent of the author.
Copyright © 2018 - Luke Eisenberg
ISBN: 9783752894028
All rights reserved.
Low Carb Kitchen - delicious low-carb recipe ideas
Chicken Chilli pan, boiling pan with spicy yoghurt sauce
Sauerbraten of chicken with cranberries and pumpernickel
Roulades on Moroccan style with sultanas and almonds
Mustard eggs with spinach and tarragon
Spicy chicken curry with ginger and tomatoes
Asparagus and tomato salad with shrimps and dill
Roast beef rolls with pumpkin curd and Chinese cabbage
Fish fillets with almond crust on melted cherry tomatoes
Fried plaice fillets with crab, spinach and crispy croutons
Grilled zucchini flowers with pecorino and chili
Marinated mozzarella with olives and dried tomatoes
Marinated Clams with chilli pepper and parsley
Mushrooms in balsamic vinegar with garlic and parsley
Sardines Venetian style with onions and sultanas
Feiner fennel salad with thinly sliced salami
Marinated green olives with fennel and orange
Braised chicken in red wine with shallots, mushrooms and herbs
Salmon and cucumber frying pan with dill and anise liqueur
Stuffed turkey rolls with celery and apple salad with avocado
Chicken cutlets with roasted tomatoes and Marsala
Monkfish cutlets with yellow tomatoes
Calamari Skillet with baby aubergines
Mexican pumpkin seed sauce with coriander
Stuffed chicken breast with ricotta and tarragon
Grilled salmon trout with mint pesto
marinated Grilled pork with chili and orange
Tuna tartare grilled with capers and dried tomatoes
Halibut parcels with fennel and potatoes
Shrimp on cucumber and orange salad with orange-lime sauce
Tamarind quail with peaches and lettuce
Grilled slices of veal liver with raspberry vinegar glaze and fine herbs
Clear asparagus soup with egg custard
Asparagus classically prepared with Hollandaise
Easy Hollandaise (based on yoghurt)
Cabbage in soy cream with red pepper seasoning
Spicy spinach with onions, garlic and soy cream
Cauliflower Polish style with egg, lemon and breadcrumbs
Baked mushrooms with rosemary and parmesan
Steamed broccoli with sesame, honey and soy sauce
Chanterelles pan with mustard and chives
Red mullet in foil with Asian vegetables
Steamed cod with mustard sauce
Baked salmon trout from the lemon salt crust
Peter Fish cooked on a bed of tomatoes in the oven
Saithe in Parma Coat on courgettes
Fish Fillet packet Mediterranean style
Fried perch fillets with creamy horseradish sauce
Fine Zander and white sausages with refined Curry Orange Ketchup
Fried mackerel fillets with red wine sauce on roasted beetroot leaves
Panfried salmon steak with tarragon salsa Verde
Green fish curry with tilapia, Romanesco and coconut milk
Brathering Asian style with ginger, star anise and chilli
Zander with sauerkraut and mushroom and white wine sauce
Salmon fillet on tomatoes with black olives and basil
Baked trout with spicy avocado corn salad
Ling on caraway cabbage with dill and sour cream
Sauerfleisch Monkfish with Aquavit, dill and mustard seeds
Loach stew with onions and peppers
Sesame fish sticks with spicy cucumber salad
Redfish with basil foam and broad beans
Monkfish with braised peppers
Salmon on colorful bean salad with three kinds of beans and dried tomatoes
Greek tuna salad with olives and caper vinaigrette
Crispy prawns in breadcrumbs crust on avocado carpaccio
Grandmother's roast veal with red wine and vegetables
Veal fillet Sicilian style on oranges and grapefruit salad
Veal stuffed cabbage with capers, garlic and cumin
Stuffed veal chop with Roquefort
Veal cutlets from the frying pan with sage and lemon sauce
Veal goulash with sauerkraut and potatoes
Styrian veal rolls with pumpkin seeds and pepper sauce
Small veal loin steaks and tuna with fennel and carrots
Veal meatballs with oyster mushrooms
Steamed veal fillet steaks with mangetout and chervil
Stuffed veal escalope with mango and mozzarella
Veal meatballs Koenigsberg style with yoghurt dip
Stuffed veal steak with smoked ham and goat Gouda
Veal meatloaf with peppers and herb quark
Baked veal cutlets with aubergine and mozzarella
Veal ragout with morels and crayfish tails
Beef curry with potatoes, coconut and peanuts
Rump steak with tomatoes and arugula
Roast beef with remoulade Almond and Watercress
Turkish beef skewers with pointed peppers and yoghurt
Moroccan beef stew with chickpeas and sultanas
Sharp steak salad with Chinese cabbage and papaya
Beef with green asparagus
Asian beef from the wok with peppers and sprouts
Beef shiitake wok with carrots and Thai basil
Belgian beef stew with beer and onions
Beef tenderloin in herb seasoning coat with beetroot vegetables
Roast beef fillet with mushrooms and Madeira sauce
Chicken breast on orange slices with leek and green pepper
Asian chicken skewers with Chinese cabbage
Chicken in foil with Thai flavors
Chicken breast cooked in foil with fennel, celery and white wine
Italian films chicken with tomatoes, capers and oregano
Chicken fillet in foil with artichokes, tomatoes and zucchini
Chicken and broccoli in a wok with walnuts and oyster sauce
Chicken, Chinese style with celery, bean sprouts and garlic
Martim Kitchen - delicious recipe ideas with seafood
Fried plaice fillets with crab, spinach and crispy croutons
Shrimp fried rice with crunchy vegetables and cashew nuts
Marinated Clams with chilli pepper and parsley
Korean pancakes with carrot and pak choi
Calamari Skillet with baby aubergines
Asia cannelloni steamed salmon with shrimp filling on lemongrass and lime
Shrimp ravioli with coconut curry sauce
Herb pasta rags with shrimp and yellow tomatoes
Shrimp on cucumber and orange salad with orange-lime sauce
Shrimp pizza with artichoke hearts and yellow tomatoes
Shrimp in sweet and spicy glaze with China-Cole Slaw
Scallops on truffled mashed beans with cherry tomatoes
Lukewarm seafood salad with potatoes, cauliflower, arugula and capers
Crispy prawns in breadcrumbs crust on avocado carpaccio
Creole stew with chicken drumsticks, okra and shrimp
Iced melon and cucumber soup with shrimps
Shrimp Sushi in glass with mango and cucumber
Shrimp balls with plum chilli sauce
Steamed shrimp dumplings with crunchy wok vegetables
Shrimp noodle soup with crisp sugar snap peas
Shrimp sour with peppers and mango
Deep-fried prawns with spicy pineapple salsa
Lobsters and coconut soup with tomatoes, ginger and chilli
Creole lobster stew with okra, spinach and coconut
Arab Calamari Skillet with homemade harissa
Stuffed chicken wings with prawns on mango salad
Goa prawn stew with toasted coconut and coriander
Baked lobster with mixed salad
Shrimp skewers on salad with lime-ginger sauce and sesame
Greek squid salad with cucumber and peppers
served oysters with Parsley Salsa Verde in shell
Ginger soup with shrimp, carrots and pumpkin
Lobster papaya salad with avocado
Chicory and prawn salad with asparagus, grapefruit and poppy vinaigrette
Hummer in Weingelée with frothy vanilla cream
Crab salad tower with apple and curry hip
Clear lobster soup with leeks and tomatoes
Scallops between wonton sheets with spinach, sundried tomatoes and peppers
Mediterranean shrimp pan with chili, tomatoes, capers and arugula
Crayfish tails in carrots and celery and mustard seeds
Shrimp and vegetable salad with mustard dressing
Shrimp salad with melon wedges
Crispy onion with colorful grapes and feta cheese
Crispy Tarte with wasabi, shrimp and leeks
Seafood pizza with fennel and orange
Shrimp rolls with sprouts and ginger
Fried scallops with lemon and ginger
Apple-onion couscous with grilled shrimps
Shrimp and vegetable stew with two tomatoes
Seafood salad with tomatoes and olives
Mushroom potatoes with arugula and lemon Scampi
Lukewarm asparagus salad with shrimp
Auburn fried scallops with fennel and onions
Crab soup with peas and fresh dill
Leipzig style with crabmeat and morels
Grilled squid tubes with herb stuffing
Crab vinaigrette with radishes and cucumber
Steamed mussels with fennel and white wine
Seafood paella with saffron and vegetables
Crab risotto with zucchini
Prawn soup with mushrooms and lemongrass
Potato and avocado salad with shrimps
Lukewarm pasta and cucumber salad with fried prawns
Seafood Skillet with Zuckerschote
Farfalle with avocado sauce and fried shrimps
Asian fondue with meat, fish, shrimp, vegetables and dips
Mediterranean lobster with black noodles
Lentils and shrimp stew with smoked tofu and chilli
Escarole melon salad with tomato-mint salsa and shrimp
Shrimp pan with mangetout, peas and tomatoes
Potato dish with shrimp and sorrel
Scallop soup Thai style
Risotto with pumpkin and shrimps
Deep-fried squid (calamari fritti)
Hummer with delicate dough sheets
Fried prawns with spicy pumpkin sauce
Scallops with sprouts
Fish and shellfish ragout
Seafood with egg noodles
Shrimp with mashed potatoes
Rice noodles (Orzo) with shrimps, lemon and Parmesan
Spanish paella with seafood
Shrimp on skewers with chili herb dip
Fried rice with vegetables and crabmeat
Fish and seafood gratin en croute
Lemon Shrimp skewers grilled
Crabmeat and shrimp
Soup with mussels
Squid with sheep's cheese from the grill
Scallops grilled with vegetables and mango salad
Shrimp cocktail with avocado
Garnelenspieße grilled
oysters au gratin
Calamari soup with capers and celery
Shrimp with broccoli
Red prawn curry
Octopus salad with lotus root and celery
Sharp shrimp with white asparagus
Paella Frutti di Mare
Red prawn curry with mangetout
Vegetarian Kitchen - delicious vegetarian recipe ideas
Spaghetti with Mushroom Bolognese and fennel
Bean Pasta with rocket
Spaghetti with herb and soy cream and smoked
Spicy mozzarella pasta with sun dried tomatoes, oregano and pine nuts
Lentils and vegetable Bolognese pasta
Arugula penne with cherry tomatoes and garlic
Green Bean Pasta with pesto and pine nuts
Braised Artichokes in citrus-basil-Sud
Baked mushrooms with rosemary and parmesan
Steamed broccoli with sesame, honey and soy sauce
Aubergine lasagne with spinach and tomatoes
Quinoa with leeks and fennel
Pasta with tomato sauce and smoked
Black bean soup with pepper tofu
Eggplant Casserole with tomatoes, parmesan and mozzarella
Broccoli Tofu wok with peppers and cashew nuts
Pickled cauliflower with lemon grass, ginger and star anise
Pound vegetable relish with mustard
Baked cheese noodles with herbs, onions and mountain cheese
Spicy pea beans-pinto with pine nuts and mint
Gnocchi alla Romana baked with artichokes and tomatoes
Romanesco kohlrabi ragout with curry and coconut sauce
Mushroom pancake with cottage cheese and marjoram
Tofu stew with peppers, potatoes and tomatoes
Breaded eggplant cutlet with vegetables and tofu ragout and chive oil
Potato and sheep's cheese pancakes with stewed peppers
served Fried tofu with cabbage and mushrooms in pancakes
Indian carrot salad with yogurt, mustard seeds and mint
Vegetable tortillas with smoked tofu
Salad of white beans with ham
Mixed salad with vegetables and feta cheese
Onion soup with roasted onions, fennel and tomatoes
Mixed vegetable salad with apple and yoghurt sauce
White asparagus in paper package with carrots and ginger
Indonesian salad with egg rolls, peanuts and coriander
Clear kale soup with chickpeas and tomatoes
Japanese noodle salad with tofu and radish
Buttermilk wholemeal pancakes with cottage cheese and berries
Broccoli and leeks with spicy yogurt dip
Marinated green beans with peanuts
Potato and radish salad with Sprossenmix
Pumpkin stew with green beans
Cream of carrot soup with flaked almonds
Beetroot salad with herb quark
Peppers and savoy cabbage with lemon thyme
Millet and vegetable pan, boiling pan with minted yoghurt sauce
Sharp salsify with radicchio salad
Vegetable Relish on celery with olive
Lukewarm mushroom salad with dandelion
Blackberry and nectarine salad with Quark
Braised cucumber vegetables with Parmesan
Mangold and carrots with Minzquark
Marinated tofu with fennel and tomatoes
Pureed parsnips soup with shrimps
Beans and pear salad with sunflower seeds
Roasted pumpkin slices with tomato and lentil vegetable
Mushroom vegetables on chickpea puree with leeks
stripes mangetout salad with papaya
Baked rosemary potatoes with mushroom vegetables
Stuffed eggplant with tomato sauce
Vegetable rice pudding with chive yogurt
Colorful vegetables gratin with Vollkornstreuseln
Kohlrabi noodle gratin with peas and courgettes
Vegetarian stuffed cabbage with millet, tomatoes and feta cheese
Vegetable stew with pearl barley Kassler-
Vegetable tart with almonds
Green chickpea soup with scrambled egg crostini
Dumplings on vegetables with chives and pumpkin seeds
Fried cabbage with parsley quark
Breaded feta cheese with lemon cabbage
Savoy lasagna with tomato sauce
Spelt pancakes with tomatoes and courgettes
Chilli polenta soup with feta
Gratinated polenta corners on spinach
Gratinated zucchini with Quinoafüllung and mango sauce
Quark dumplings on peppers with green pepper
Wholemeal pasta with green sauce and parmesan
Wholemeal spaghetti with pumpkin sauce and daikon cress
Pizza Primavera with broccoli, peas and tomatoes
Asian fried noodles with bean sprouts and egg
Farfalle pasta with cabbage in a creamy Parmesan sauce
Gorgonzola and spinach pasta with pink pepper berries
Fried mung bean sprouts from the wok
Indian vegetable curry with pineapple
Fried tofu and mushrooms in lettuce leaf
Baked potato wedges with vegetables and quark dip
Tofu and vegetable curry with mango and almonds
Tofu and cucumber salad with a sweet-sour Pesto
Gorgonzola pasta with savoy strips
Courgette and tomato gratin with Manchego
Fast Maize cakes with herb cream cheese
Ginger chili carrot with Camembert and Limburger cheese
Carrots and kohlrabi gratin with herb quark
Green Vegetable Pasta with spinach, asparagus and peas
Tofu Cutlets with yoghurt dip
Radish sprouts salad with Limburger cheese
Baked feta parcels with rosemary and tomatoes
Brussels sprouts pasta with parsley pesto
Fettuccine with asparagus puree and feta cheese
Vegetable omelet with tomatoes and peppers
Vegan Kitchen - delicious vegan recipe ideas
salads
salad Kunterbunt
hearty potato salad
Mixed vegetable salad
Creamy Cucumber Salad
Carrots and kohlrabi salad
Moroccan carrot salad
Zucchini and pumpkin salad with tofu
Pomegranate macadamia nut salad leaves
Soup
potato soup
Fine pea soup
Carrots - creamsoup
Fiery Chili Chowder
Creamy asparagus stew
Pumpkin soup Cucurbita
entrees
hamburger
Rührtofu
spinach Pizza
Pizza Salamito
Italian Pizza
Leek Pineapple Pizza
Spaghetti Aglio Olio
Spaghetti carbonara
Spaghetti with radicchio
Spaghetti al pesto
Delicious Creamy Pasta
Indian-inspired curry
Fruity Indian rice dish
Chinese coconut curry
plum dumplings
Hearty goulash
Hearty Kale Pot
Hearty sauerkraut on mashed potato
Potato gnocchi with sage and rosemary
Seitan in mushroom cream sauce
Pasta bake with cheese crust
Carrot and potato pancakes
Tyrolean Krautfleckerln
Doughnuts with vegetables (tofu) filling
Stuffed Spinach Bags
pumpkin Swirl
vegans Tarte
vegetable skewers
Vegan Lasagna
Apfelrotkohl
Basic recipes and accompaniments
Colorful rice
Waffledough
Heller pizza base dough
Sharp mango chutney
Fast Gemüsepfanne
vegetable balls
Tofu Tzatziki
Bread & rolls
Sesame wholemeal bread
Pumpkin Bread
Ciabatta bread
Sweet buns
Spreads & Snacks
Mushroom spread
Misobutter
Toast Hawaii
Vegan sushi rolls
Dressing, Sauces & Dips
Fruity curry sauce with tofu
Orange dressing
apple dressing
Creamy mustard dressing
Lopino dip
Pies, cakes & muffins
butter cake
poppy cuts
Almond and orange cake
Plums baked cakes
Chocolate cherry cake
Mocha Nut Cake
Phenomenal Easter cake
Carrots Spelt Muffins
Blueberry and coconut muffins
Banana Muffins
Desserts & Sweet Goodies
Chocolate mousse
Red fruit jelly
Orange dream - vanilla pudding with orange segments
Coconut macaroons with dark chocolate
Chocolate coconut confection "Bounty"
Choco
Buckwheat pancakes
Vanilla Cream Swirls
Tofu Poppy Swirl
Vanilla cream slices
Apfeltaschen
vanilla biscuits
chestnuts heart
truffle
Rumkugeln
Drinks & ice
Coco Kiss
vitamin drink
Holler syrup
Feuriger cocoa
Ginger Spice Tea
iced coffee
Hot love
banana Split
Banana and coconut ice
Chocolate and orange ice
Fruity Mango ice
Chicken with fresh peppers and paprika as hearty stew has beneficial effects: It is rich in protein and helps build muscles, the blood sugar level is kept constant and increases the body's defenses by a lot of vitamin C and phytochemicals.
Serves 4 meals
2 chicken legs (so about 350 grams)
1 double chicken breast on the bone (so about 500 grams)
1 teaspoon cumin
2 cloves of garlic
1 organic lemon
1 tablespoon paprika (rose sharply)
2 tablespoons paprika (noble sweet)
2 large red peppers (so about 500 grams)
3 onions
2 tablespoons oil
400 milliliters chicken stock
350 grams of yogurt (3.5% fat)
1 tablespoon tomato paste
3 tablespoons flour
20 cherry tomatoes
Salt and freshly ground pepper
The preparation sequence
Clean chicken legs in water, pat dry and cut through the joint.
Clean chicken breast in water, pat dry and cut bone along and then crosswise into two halves. Caraway with little salt in a mortar.
Peel and mince garlic. Rinse lemon in hot water, dry and grate the peel finely. Cumin salt, garlic, lemon zest and chili powder with a little water mix to a paste.
Chicken pieces mingle in a bowl with the paste, cover with cling film and leave in the fridge for 2 hours (marinate).
The peppers into quarters, remove the seeds, clean water and chop into bite size pieces. Peel the onions and chop finely.
Oil heat in a roasting pan. Chicken pieces fry around, take out.
Add the onions and peppers in the roasting pan and fry while stirring, until the onions are golden brown.
give chicken pieces back in the roasting pan, fill with the broth, bring to a boil, then heated, preheated oven at 200 ° C (with convection not recommended for gas: regulator to position 3) open on the 2nd level from below 30 minutes cooking, simmer; turn once.
Yogurt, tomato paste and flour with 100 milliliters of water Stir to a smooth cream. Clean tomatoes in water.
After 30 minutes Cooking tomatoes yogurt and tomatoes in roasting pan give, stir and continue roasting 15 minutes. Season chili pot with salt and pepper.
A bit of advice
The thicken the sauce with yogurt and little flour instead of cream or sour cream makes them lighter and fresher. Something white bread for Auftunken the sauce - and the extra carbs provide even prolonged satiety.
Per serving: 626 kcal
The muscular flesh of the chicken does fit: niacin, iron, B vitamins and zinc confer new powers and strengthen the immune system. Instead of the usual raisins like a Sauerbraten prepared chicken flavored with cranberries. The tart berries are anti-inflammatory in bladder problems.
Serves 4 meals
4 sprigs parsley
100 milliliters of white wine vinegar
200 milliliters of white wine or grape juice
12 black peppercorns
4 bay leaves
1 carrot (so about 100 grams)
2 onions
1 stalk celery (so about 100 grams)
2 double chicken breasts on the bone (so about 650 grams)
2 tablespoons oil
Salt and freshly ground pepper
1 tablespoon flour
400 milliliters chicken stock
2 slices of pumpernickel (so around 85 grams)
30 grams of dried cranberries
2 tablespoons balsamic vinegar
The preparation sequence
clean parsley in water. Heat white wine vinegar and white wine once, peppercorns, bay leaves and parsley stalks and cook 5 minutes. Let cool down.
Carrot and onion peel, clean celery, clean water and unthreading. Everything in so crushing to the 2 centimeter pieces.
Clean chicken breasts in water, pat dry, peel and cut with bone respectively longitudinally and transversely into two halves.
enter With the vegetables in a bowl and pour the cooled marinade. be covered one day with clingfilm in the fridge drag (marinate).
The next day, take chicken from marinade. Marinade pour through a sieve and collect. drain well vegetables.
Oil heat in a frying pan. The chicken breasts with salt and pepper and brown on each side for 1 minute.
Remove the meat from the skillet; the vegetables in the frying pan, sauté colorless stirring. Sprinkle flour over and stir.
Place vegetables in a roasting pan. Trapped marinade and pour chicken stock, add the meat, heat again over medium heat covered for 15-20 minutes cooking, simmer.
Pumpernickel crumble.
give pumpernickel crumbs, cranberries and balsamic vinegar in the roasting pan and continue cooking for 5 minutes. Season with salt and pepper.
A bit of advice
Serve the protein-rich meat a carbohydrate side dish like potatoes, potato or bread dumplings. To make the festive food long lasting sick.
Per serving: 415 kcal
The protein-rich meat is a great way to meet the need for iron. If you like to eat dinner protein stresses corresponds these low carb meal to your wishes.
Serves 4 meals
1 yellow pepper
30 grams sultanas
40 grams almonds (skinned)
2 tablespoons tomato paste
1 ½ teaspoons harissa
4 large thin slices of beef (as the so around 200 grams)
3 onions
2 cloves of garlic
2 tablespoons oil
2 tablespoons flour
425 grams of canned tomatoes
225 milliliters of dry sherry
Salt and black pepper
The preparation sequence
The pepper into quarters, remove the seeds, clean water and chop into fine strips.
Sultanas and almonds mince separated.
Tomato paste and harissa mix to a paste.
give beef slices on work surface, brush them lightly salt and the tomato Harissa paste.
distribute sultanas and almonds on it. The peppers place transversely to the rolls.
Roll the rolls tight and stuck with toothpicks.
Peel the onions and garlic and finely shred.
The oil in a deep frying pan or in a Dutch oven heat. Dip the rolls in flour, shaking off excess flour and fry the rolls in hot oil all around, take out.
Add the onions and garlic to the skillet and sauté 1 minute.
give rolls back into the frying pan. Canned tomatoes and sherry and leave to heat up again.
Everything covered over medium heat simmer 70-80 minutes, while the roulades from time to contact.
When cooked, remove the meat rolls and season the sauce with salt and pepper. Good to: couscous.
A bit of advice
When children eat with and you want to forego the sherry, replace the alcohol by vegetable broth.
Per serving: 511 kcal
Although this vegetarian classics contains a considerable amount of grease, but the calories are well spent. Because eggs provide in addition to vitamins, minerals and omega-3 fatty acid abundant lecithin; of spinach contains a lot of folic acid. Both together ensure shiny hair, beautiful skin and strong nails, say some experts.
Ingredients for 2 meals
4 eggs (M)
1 onion
2 stalks tarragon (may substitute 1 / 2Teelöffel dried tarragon)
125 grams of young spinach
1 tablespoon oil
160 milliliters soy cream
2 tablespoons coarse mustard
Salt and freshly ground pepper
Tabasco
The preparation sequence
anpiksen eggs, put in boiling water and cook soft as wax in 6-7 minutes. Peel onion and chop finely. clean tarragon in water, shake dry, pluck leaves and finely shred. clean spinach in cold water in water and drain well.
Oil heat in a frying pan and sauté the onions in it. Stir in soy cream and heat again.
the spinach to the sauce and cook for 2 minutes.
Stir in mustard and tarragon and season the sauce with salt, pepper and a few splashes of Tabasco.
Drain the eggs and discourage short. Peel eggs and warm in the mustard sauce. These potatoes fits.
A bit of advice
Because free-range chickens eat a lot of green stuff, contain their eggs usually more bioactive plant compounds than that of animals without outlet. It is worthwhile to pay attention to quality.
Per serving: 394 kcal
Thanks to its high content of good usable protein saturates chicken enjoyable without overloading with fat calories. Fresh ginger and the abundance of spices contained in the paste invigorating and stimulate digestion gently.
Ingredients for 2 meals
350 grams of chicken breast
50 grams Tikka Masala Paste
3 tablespoons cream yoghurt
3 small red onions
1 piece of ginger root (so about 30 grams)
1 tablespoon oil
425 grams of canned tomatoes (drained)
1 tablespoon tomato paste
75 grams of soy cream
Salt and black pepper
Black cumin as desired
The preparation sequence
Chicken breast fillet rinse and pat dry. First, in thick slices, then chop into cubes.
Tikka masala spice mix and cream yoghurt mix in a bowl, chicken cubes and blend it well. infuse Cover and refrigerate overnight (marinate).
Peel the onions and chop into wide strips. Ginger, peel and finely chop. Oil heat in a frying pan, fry the onions and ginger for 2-3 minutes. Chicken diced and continue to fry for 1 minute.
chop canned tomatoes little give with tomato paste and 125 milliliters of water in the frying pan, heat up again. Cover and cook over medium heat for 10 minutes.
When cooked, pour little soy cream to again briefly heat again. Season with salt and pepper. Preparing with remaining soy cream. sprinkle If desired Nigella about. These brown rice fits.
A bit of advice
bring a green salad to the table: Thus, from the Curry a complete, easy low-carb eating.
Per serving: 385 kcal
The combination of various beneficial nutrients such as protein, fiber, potassium, vitamin A and C and unsaturated fatty acids does Galle, eyes, gastrointestinal tract and the blood pressure well.
Ingredients for 2 meals
1 lemon
1 red onion
1 bunch dill
200 grams of cherry tomato
150 grams prawns (ready to cook)
2 tablespoons olive oil
1 teaspoon agave syrup or honey
Salt and black pepper
500 grams of white asparagus
The preparation sequence
express lemon. Onion peel and chop into fine strips. clean Dill in water, shake dry and chop. Clean tomatoes in water and cut into two halves. lemon juice, onion, dill and tomatoes with shrimp, oil and agave syrup in a bowl. Add salt and pepper, and mix well.
Clean asparagus in water and peel thoroughly with a vegetable peeler. Woody ends from crushing and the crushing rods diagonally into slices. Allow the asparagus tips throughout.
Putting a sufficiently large saucepan, boiling pan with salt water for cooking and the asparagus in it for 4-5 minutes until al dente cooking, simmer.
Drain asparagus in a colander and drain well.
give still warm to the remaining ingredients and mix thoroughly. infuse 3 minutes again with salt and pepper from the mill and bring to the table.
A bit of advice
Even faster and slightly spicy: Take sometimes green asparagus, which needs only the lower end peeled to be.
Per serving: 238 kcal
Much protein and low in carbohydrates making filled rolls for optimum light dinner. They also provide the body with B vitamins and iron and are therefore good for nerves and oxygenation.
Ingredients for 2 meals
2 eggs
100 grams of pickled pumpkin (glass)
3 stalks coriander
150 grams Magerquark
1 small organic lemon
Salt and freshly ground pepper
150 grams of Chinese cabbage
10 slices of roast beef (without fat trim)
The preparation sequence
anpiksen eggs, place in boiling water and boil hard in 8-9 minutes. Quenching peel, and chop.
Meanwhile pumpkin to drain in a colander and coarsely chop. clean coriander in water and shake dry. Papers pluck and finely shred.
cottage cheese with pumpkin and coriander in a bowl. clean lemon in water, wipe dry; grate the peel finely expressing juice and both mix with the cottage cheese mixture. Add salt and pepper, and stir in the chopped eggs.
Clean chinese cabbage, clean water and shake dry. mince with a large knife into very fine strips. In a bowl, lightly salt and knead vigorously for 3-4 minutes, so that it is smooth.
give roast beef slices on work surface, lightly salt and pepper. distribute each 1-2 teaspoons pumpkin Quark it.
Each disc with little Chinese cabbage prove firmly roll up and place on a plate. Garnish with remaining cabbage and bring to the table.
A bit of advice
For those who prefer it, the filling can also wrap in well-fat slices of turkey or chicken breast cuts. And if you want more fiber, served all remaining Chinese cabbage - with little vinaigrette mixed - as a raw vegetable salad.
Per serving: 356 kcal
With one serving, take the daily requirement of iodine to be. Abundant protein and unsaturated fatty acids provide fillets and almonds. And the tomatoes bear cytoprotective agents and pro-vitamin A to the positive balance in!
Ingredients for 2 meals
1 onion
1 large clove garlic
1 small organic lemon
2 tablespoons canola oil
300 grams of cherry tomato
75 milliliters of white wine or vegetable broth
4 tablespoons ground almonds (40 grams)
1 pinch dried thyme
Salt and freshly ground pepper
4 Lengfischfilets (so around 75 grams)
1 bunch of parsley
The preparation sequence
Onion and garlic peel and finely shred. clean lemon in water, the bowl rub and set aside.
Sauté onion and garlic glazed in 1 tablespoon oil.
Clean tomatoes in water and pour into the saucepan, Cauldron.
Deglaze with wine or vegetable broth. Cover and simmer for 10 minutes at low heat.
Meanwhile, ground almonds with thyme and grated lemon zest Mix. Lightly salt and pepper.
Rinse fish fillets, pat dry and sprinkle with salt. Laying With one side in the seasoning mixture and press firmly.
Residual oil heat in a nonstick skillet. Fish fry on the spicy side over medium heat briefly. Consult and place in a baking dish. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection: regulator to position 3: 180 ° C, at gas) Bake about 8 minutes.
clean parsley in water, shake dry and chop. Under the tomato stir, season with salt and pepper and place on plate 2. Preparing The 2 fish fillets on top and bring to the table.
A bit of advice
Lengfischfilets is tasty - but you can for this recipe as desired also other solid fish fillet such as take the redfish, cod or pollock.
Per serving: 396 kcal
Much easily digestible protein makes the delicious creation for optimum dinner late at night or the ideal lunch for all those who love to enjoy, without burdening the stomach and intestines.
Ingredients for 2 meals
75 grams whole grain ciabatta (the previous day)
1 onion
150 grams of young spinach
3 stalks dill
6 plaice fillets without skin (so about 60 grams)
Salt and coarsely ground pepper
1 tablespoon oil
1 piece of lemon
75 grams shrimps (peeled)
The preparation sequence
crush bread into very thin slices and heated, preheated oven at 200 ° C (with convection: regulator to position 3: 180 ° C, for gas) until golden brown around the 4-5 minutes on the rack in that way.
Meanwhile, peel the onion and chop into fine strips. take croutons from the oven and crush with your hands.
clean spinach in cold water, rinse in water and drain well. clean Dill in water, shake dry and coarse teasing. Rinse plaice fillets, pat dry, salt and pepper.
Heat the oil in a nonstick skillet heat and plaice fillets fry on each side for 1-2 minutes. Carefully add on plate and keep in oven when switched off warm.
the onion strips and spinach in the frying pan and fry for 1-2 minutes, stirring constantly. Season with salt and pepper. express lemon over the frying pan.
give crabmeat into the skillet and miterwärmen short. The crushed croutons and dill, mix.
distribute Spinach Crab vegetables on the fish fillets and go immediately to the table.
A bit of advice
Variations complacent? No problem: try the dish it out with chard, mustard cabbage or bok choy instead of spinach! Something cheaper wird's way, if you replace the North Sea crabmeat by deepwater crab meat.
Per serving: 370 kcal
In the flowers of the garden pumpkins infected beta-carotene, and helps prevent fatty deposits in the arteries. Support is the yellow dye by olive oil. His unsaturated fatty acid helps to keep the blood lipids liquid.
Serves 4 meals
8 zucchini flowers
1 dried red chili pepper
3 stalks Oregano
1 lime
4 tablespoons olive oil
50 grams pecorino cheese
Salt and freshly ground pepper
The preparation sequence
The sharp outer sepals around the stem eliminate approaches.
Open flowers carefully detach the punches and then the lower flowers ends from crushing.
Chilli crumble. clean oregano in water, shake dry, pluck leaves, finely chop and add the squeezed lime juice in a bowl.
Olive oil stir.
Pecorino with a vegetable peeler planing fine.
A grill pan to warm. Grill the flowers over medium heat around 4-5 minutes, then place on a plate, season with salt and pepper and sprinkle immediately with the marinade. give cheese on top and leave for 15 minutes.
A bit of advice
The season for zucchini flowers is short; mostly they are only offered in June. Anyone who wants to make the dish more satiating, sprinkled roasted sunflower seeds and it would be both the flavor as on the circulatory support by the unsaturated fatty acids.
Per serving: 160 kcal
Olives and their oil are rich in oleic acid, a monounsaturated fatty acid. Thus they improve the relationship between the "good" and "bad" cholesterol, have a hypotensive action and curb inflammation in the vessels. Especially people with a high risk of cardiovascular disease benefit.
Serves 4 meals
½ lime
40 grams of green olives without stone
50 grams of dried tomatoes (drained)
2 tablespoons olive oil
1 small dried chilli pepper
250 grams of mozzarella (9% fat)
black pepper
Rosemary for garnish
The preparation sequence
The lime express Measure 1 tablespoon of juice. Olives and dried tomatoes finely shred.
In a bowl with olive oil and lime juice mix. Chilli crumble and also mix in.
Drain the cheese and cut into small pieces.
mince mozzarella in slices or cubes
Drizzle with the spiced oil and infuse at room temperature for 15 minutes (marinate). With little rosemary garnished bring to the table.
Tips
When buying of mozzarella on the packaging: Did she once inflated, is good taste there, the cheese may have already become bitter.
Per serving: 183 kcal
The clams are low in fat, contain selenium and zinc for a properly functioning immune system. In addition, a portion of which already provides half the daily requirement of vitamin D, which also acts in the immune system: It pushes the immune cells, which can then react faster to attackers.
Serves 4 meals
1 kg clams (fresh or frozen)
1 large onion
2 cloves of garlic
1 green chilli pepper
½ bunch of parsley
½ lemon
2 tablespoons olive oil
275 milliliters of dry white wine or fish stock
Salt and freshly ground pepper
The preparation sequence
Scrub clams and provide for 1 hour in cold water; thereby changing the water once. (Thaw Frozen mussels.)
Peel and chop onion and garlic Meanwhile in small cubes. Pfefferschote cut lengthwise in half, remove the seeds, clean water and chop into fine strips.
clean parsley in water, shake dry, pluck leaves and coarsely chop. express lemon.
Drain in a colander clams. Open mussels sort.
Oil in a wide saucepan, Cauldron heat, sauté onion and garlic until soft. Pfefferschote add and also sauté briefly.
Pour the white wine and cook once.
Clams and cook covered over high heat about 4 minutes of boiling, simmer until all the mussels have opened, thereby shaking the saucepan, Cauldron several times.
Clams with a slotted spoon from the saucepan, take Cauldron and enter on a plate. Mussels that have not opened, sort out.
give parsley in the Sud, with salt, pepper from the mill and lemon juice.
Sud pour over the clams and bring immediately or cooled on the table.
A bit of advice
The fresh clams nearing shopping The preparation sequence; they are not long lasting. As soon as the slightest hint of ammonia odor is noticeable, it may no longer be used.
Per serving: 97 kcal
Whether wild or cultivated mushrooms if mushrooms or chestnuts: The vegetable side shines through a high content of vitamin D. It is one of the substances of which we often take too little. Especially for vegetarians are fungi, a particularly valuable source of this bone strengthening vitamin, because they come otherwise mostly too short.
Serves 4 meals
425 grams mixed mushrooms
2 cloves of garlic
2 stalks parsley
2 tablespoons olive oil
Salt and freshly ground pepper
175 milliliters of classic vegetable
3 tablespoons balsamic vinegar
The preparation sequence
Clean mushrooms with a brush or a paper towel and chop into pieces of equal size.
Peel garlic and finely shred.
clean parsley in water, shake dry, pluck leaves and coarsely chop.
Heat oil in a skillet and garlic in it sauté 1 minute.
Mushrooms and cook for 3-4 minutes until vigorously over high heat while stirring. Season with salt and pepper.
Pour the broth.
The parsley and leave to cook for 1 minute.
Balsamic vinegar and cook for another 2-3 minutes. Leave to cool for 2 hours.
A bit of advice
A dish for almost all cases: The mushrooms taste as an appetizer as well as a starter or side dish. And if you like, they mixed sometimes with hot pasta or an omelette filled with it!
Per serving: 69 kcal
The protein-rich appetizer contains plenty of selenium. The trace element acts as a free radical scavenger in our body and has important functions in the thyroid metabolism.
Serves 4 meals
30 grams sultanas
650 milliliters of white wine or grape juice
4 red onions
800 grams Sardine (ready to cook)
Salt and freshly ground pepper
5 tablespoons flour
4 tablespoons olive oil
3 allspice berries
1 teaspoon coriander
2 cloves
2 bay leaves
250 milliliters of white vinegar
The preparation sequence
cover raisins with a little white wine and soak 10 minutes.
Peel the onions and chop into very fine slices.
Clean sardines in water, remove any adhering scales.
Sardine pat dry and season inside and out with salt and pepper.
turn fish in flour. Tap off the excess flour carefully.
3 tablespoons olive oil in a frying pan heat up. The sardine fry until golden brown on each side. Remove sardines, drain on absorbent paper and then lay side by side in a baking dish.
The skillet wipe. sauté onion in remaining oil over medium heat while stirring for 4-5 minutes colorless. Spices and bay leaves give.
Remaining white wine and vinegar pour.
Sultanas add, heat again and simmer for 10 minutes. give marinade piping hot over the sardines and leave to cool. infuse covered 1 day in refrigerator with plastic wrap (marinate). In order for the shrimp not ice cold on the table, 30 minutes before serving to take out of the fridge.
A bit of advice
The double portion is made quickly. The antipasti can be stored for several days in the fridge - so you have more of it.
Per serving: 424 kcal
The vegetables with the typical anise flavor protects with its high content of vitamin C, E and beta carotene, the cells against free radicals. Its essential oils also relieve colds and stomach and intestinal complaints.
Serves 4 meals
1 large fennel bulb (so about 500 grams)
1 red onion
1 small organic orange
½ lemon
100 grams of fennel salami in very thin slices
1 teaspoon honey
1 teaspoon Dijon mustard
Salt and freshly ground pepper
3 tablespoons extra virgin olive oil
The preparation sequence
Clean the fennel, clean water, pat dry and chop the vegetable slicer or with the slicer into thin slices.
Peel onion and chop finely. Rinse Orange hot, dry rub and rub about half the cup finely.
express Orange and measure 2 tablespoons juice. also expressed lemon and measure 1 tablespoon juice.
Preparing fennel and onions with salami slices on a plate decorative.
Orange juice, lemon juice, honey, mustard, salt and pepper from the mill. Olive oil embezzled. The sauce over the ingredients pour, infuse 10 minutes and bring to the table.
A bit of advice
You can not get enough of anise flavor? Then roast one teaspoon fennel seeds without fat briefly in the frying pan and sprinkle it over the appetizer!
Per serving: 193 kcal
Fat or fit? Although the latter, because olives contain fat, but still only 150 calories per 100 grams. Moreover, their oil from fatty acids composes that are positive for the body. The vast monounsaturated oleic acid z. B. has a favorable effect on the cholesterol level of skill by lowering the bad LDL cholesterol.
Serves 4 meals
350 grams of green olives with stone
1 small red chili pepper
1 red onion
1 small fennel bulb (so about 200 grams)
½ bunch basil
1 Orange
2 tablespoons olive oil
freshly ground pepper
The preparation sequence
press olives slightly or chop with a small knife, and place in a bowl.
Cut chili pepper lengthwise in half, remove the seeds, clean water and finely shred.
Onion peel and chop into very thin rings.
Clean fennel in water, clean, the brew herauszerkleinern wedge shape and chop the potato into small cubes.
clean basil in water, shake dry, pluck leaves and coarsely chop. All about olives give.
Cut orange in half and squeeze. Add 3 tablespoons of orange juice and olive oil to the olives and season with freshly ground pepper. infuse all mix well, cover and refrigerate 24-36 hours (marinate).
A bit of advice
Enjoy the pickled olives, a glass of red wine, as is common around the Mediterranean. The contained therein bioactive substance resveratrol prevents deposits in the blood vessels and strengthens the heart.
Per serving: 169 kcal
Low fat, high protein - the "Coq au vin" saturates without straining. A high content of niacin and vitamin B6 does the nervous system well, "clean" the phenols in red wine the veins and get the heart.
Serves 4 meals
1 bunch of soup vegetables
12 small shallots
5 garlic cloves
4 sprigs of thyme
Salt and freshly ground pepper
3 bay leaves
300 grams small mushrooms
1400 grams of chicken breast on the bone
4 tablespoons flour
2 tablespoons olive oil
2 tablespoons tomato paste
500 milliliters of red wine (burgundy)
350 milliliters chicken stock
as desired: 3 stalks parsley
The preparation sequence
Clean greens, clean water and chop into pieces. Shallots and garlic peel. clean thyme in water and shake dry. Place in a bowl and season with salt and pepper, mix well with bay leaves. Clean mushrooms, possibly briefly rinse and pat dry.
Chicken breasts cold rinse and pat dry. With a large knife to the sternum along the fillets from the bone crushing, divide each breast half into 3 pieces.
Chicken pieces sprinkle with a little flour. Olive oil in a ovenproof skillet or a roasting pan to warm. Chicken pieces sauté around vigorously, remove.
The vegetables and mushrooms in the skillet or roasting pan give, also sear. Tomato paste and stir fry briefly. Chicken pieces to show.
pour red wine and broth and bring to a boil. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection: 180 ° C; in gas: regulator to position 3) simmer for 35-40 minutes.
Clean, chop If desired parsley in water and pour over the finished chicken.
A bit of advice
Take a good red wine and chicken breast Biohändler, then irresistible taste and seductive scent are guaranteed. These crispy baguette - voilà, there goes your feast!
Per serving: 427 kcal
The easiest way to a healthier heart and powerful gray cells via the omega-3 fatty acid. Salmon is one of the best sources for it. In the combination with rapeseed oil and soybean cream all valuable fatty components are assembled. Since worth every Fettkalorie!
Ingredients for 2 meals
1 cucumber (500 grams)
1 red onion
250 grams of salmon fillet (without skin)
1 tablespoon canola oil
Salt and freshly ground pepper
2 tablespoons anisette
125 milliliters classic vegetable
125 milliliters soy cream
3 stalks dill
The preparation sequence
clean cucumber in water, peel and cut in half. Using a spoon, scrape the seeds out. Cucumber flesh into about 1.5 centimeters wide pieces shred. Peel onion and chop finely.
Rinse salmon fillets, pat dry and chop cubes in about 2 centimeters. Heat oil in a nonstick skillet heat and fry the fish round light brown. Removing salt and pepper.
give onions in the frying pan and briefly sauté it. Cucumbers and cook fry 2 minutes. Season with salt and pepper.
Deglaze with the aniseed liqueur.
Broth and soy cream add. Boil blank, then downshift temperature and simmer for 4 minutes at low heat.
Meanwhile clean Dill in water, shake dry and flags pluck. Put the salmon back into the frying pan. cook 2 minutes remaining, season with salt and pepper. Sprinkle with dill and bring to the table.
A bit of advice
A court for all cases: if you want a high-protein-fitting low-carb dinner, served a low fat soup or a salad with low-fat dressing anticipated. Choose a high-carbohydrate side dish like potatoes or rice to a balanced lunch therefrom.
Per serving: 358 kcal
The full load of valuable unsaturated fatty acids from walnuts, avocado and olive oil helps to lower high cholesterol levels and out and improve blood lipids balance.
Ingredients for 2 meals
30 grams of walnut kernels
1 piece of celeriac (so about 200 grams)
Pinch of salt
1 apple (so about 200 grams)
3 tablespoons yogurt (0.3% fat)
freshly ground pepper
1 tablespoon Worcestershire sauce
Tabasco
8 slices of smoked turkey breast (so about 200 grams)
1 small lemon
1 ripe avocado (so about 200 grams)
1 tablespoon olive oil
The preparation sequence
chop walnuts coarsely and lightly fry in a frying pan without fat.
Celery, peel, clean water and chop into fine strips. provide for 1 minute vigorously boiling salted water (blanching).
In a colander drain or lift out with a slotted spoon and rinse with cold water. clean apple in water, chop sliced out the seeds and cut into fine strips.
Celery, apples and walnuts in a bowl mix with the yogurt. Season with salt, pepper, Worcestershire sauce and Tabasco.
Place on each slice of turkey cuts little celery salad and roll. stuck with toothpicks. Squeeze the lemon.
Cut avocado in half, stone and loosen the flesh from the shell. Sliced mince and place on a plate. Season with salt, pepper and 1-2 tablespoons of lemon juice. With oil drizzle, turkey rolls on set and put on the table.
A bit of advice
Having no ripe avocados? Then wrap the fruit just in newspaper and let it ripen 2 or 3 days!
Per serving: 478 kcal
One portion covers loose the daily requirement of niacin: This B vitamin distributes fatigue and helps to mobilize energy reserves. Lycopene, the red pigment of tomatoes, serves to protect the cells against harmful free radicals.
Ingredients for 2 meals
3 beefsteak tomatoes
1 bunch of parsley
1 large shallot
250 grams of chicken breast
Salt and freshly ground pepper
1 tablespoon canola oil
100 milliliters Marsala
100 milliliters chicken stock
The preparation sequence
Clean the tomatoes in water, cut in half and squeeze out the seeds carefully. clean parsley in water, shake dry and chop. Shallot Peel and finely shred.
Rinse chicken breast fillet, pat dry and slightly oblique chop into thin slices.
Slices between 2 Clingfilm place, with a heavy skillet or a meat mallet to flatten (plate), so small Schnitzel arise, season with salt and pepper.
A frying pan heat up and fry the tomato halves on the cut surface without fat over high heat vigorously and then take out. Put the oil in the frying pan.
Chicken cutlets on each side one minute fry and take in hot oil. shallots and tomatoes into the skillet and fry for 1 minute.
Only the Marsala pour, then let cook the broth and 2-3 minutes.
Schnitzel with parsley short heat in the frying pan, season with salt and pepper. Serve with brown rice or whole wheat pasta.
A bit of advice
Who wants to give up alcohol, replaces the Sicilian sweet Marsala by red grape or cherry juice.
Per serving: 237 kcal