Fitness Food Cookbook. Luke Eisenberg

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СКАЧАТЬ 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

Fish fillets with almond crust on melted cherry tomatoes

      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

Fried plaice fillets with crab, spinach and crispy croutons

      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

Grilled СКАЧАТЬ