Fitness Food Cookbook. Luke Eisenberg

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      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

Braised chicken in red wine with shallots, mushrooms and herbs

      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

Salmon and cucumber frying pan with dill and anise liqueur

      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

Stuffed turkey rolls with celery and apple salad with avocado

      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)

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