Fitness Food Cookbook. Luke Eisenberg

Чтение книги онлайн.

СКАЧАТЬ 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

Sauerbraten of chicken with cranberries and pumpernickel

      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

Roulades on Moroccan style with sultanas and almonds

      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

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