Fitness Food Cookbook. Luke Eisenberg

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СКАЧАТЬ calamari (so about 800 grams; or ready plastered squid)

      6 baby aubergines (so about 250 grams)

      1 piece of ginger (so about 25 grams)

      2 cloves of garlic

      1 stalk lemongrass

      1 red chilli

      4 sprigs Thai basil

      2 tablespoons oil

      Salt and freshly ground pepper

      200 milliliters of coconut milk (9% fat)

      200 milliliters classic vegetable

      Thai fish sauce

      1 organic lime

      The preparation sequence

      Pull the tentacles (tentacles) from the Calamarikörpern (tubes). Headend with Kauwerkzeugen of the tentacles from crushing.

      Eliminate transparent whalebone from the Calamarituben.

      Calamari place on the work surface and pull the skin and fins. Body and tentacles thoroughly cold rinse and pat dry.

      Calamarikörper shred lengthwise and open.

      Calamari crush in so to the 5 centimeter squares and slightly scratch the flesh on the inside with a sharp knife.

      clean eggplant in water, clean and cut lengthwise into two halves.

      Ginger and garlic peel and finely shred. Rinse lemongrass, pat dry and chop into pieces. clean chili pepper in water, chop lengthwise on, remove seeds and finely shred. Thai basil clean water, shake dry leaves pluck and coarsely chop.

      1 tablespoon of oil heat in a nonstick skillet. season lightly Calamarikörper and tentacles with salt and pepper and fry until golden brown in hot oil while turning.

      Calamari take from the skillet, set aside briefly. Wipe out skillet with a paper towel. Then enter the remaining oil in the frying pan and heat. Fry the eggplant in it on the cut surfaces of about 1 minute. add ginger, garlic, lemongrass and chilli and fry turning another 30 seconds.

      Coconut milk and broth pour, heat again and simmer for 1 minute.

      give tentacles back into the skillet and cook 1 minute. Then add Calamaristücke and cook everything for a further 30 seconds.

      Calamari pan with salt, pepper from the mill and fish sauce. Sprinkle basil before serving it. Lime in columns crush, rich to fry. Serve with whole-grain basmati rice.

      A bit of advice

      Baby Eggplants are not going to get anywhere, but their big brothers and sisters \ 's in any supermarket - they are just as well suited for the preparation process. Cut them simply crosswise into slices.

      Per serving: 302 kcal

Mexican pumpkin seed sauce with coriander

      Bioactive ingredients into the pumpkin seeds strengthen the bladder and prevent prostate problems before. In the small power packs still some additionally plugged in vitamin E, minerals and trace elements, and there are many unsaturated fatty acids, including linoleic acid. The ensures that fat is converted into energy to digest, instead of walking in memory cells.

      Ingredients for 6 meals

      60 grams pumpkin seeds

      125 milliliters classic vegetable

      1 teaspoon anise

      1 bunch coriander

      6 leaves romaine lettuce

      1 onion (so about 50 grams)

      1 clove of garlic

      2 tablespoons oil

      Pinch of salt

      The preparation sequence

      Pumpkin seeds roasting without fat in a frying pan until they are slightly inflated.

      With the broth in flash hacker or in a food processor grind to a paste.

      Anis roast without fat in a frying pan, rising to some smoke.

      clean coriander in water, shake dry, pluck leaves and coarsely chop. clean romaine lettuce leaves in water, spin dry and also chop coarsely.

      Onion and garlic peel and finely shred.

      1 tablespoon of oil in a frying pan heat up heat, fry onion and garlic in light brown.

      the onion-garlic mixture, pumpkin seed paste, aniseed, half the coriander and the romaine lettuce in the food processor and puree. Season with salt.

      Heat the remaining oil in a frying pan strong, the puree and fry 2 minutes, stirring. (Do not over fry the sauce is usually gray.)

      Remaining coriander and cook puree everything together in a food processor again. bringing at room temperature on the table.

      A bit of advice

      Goes well with poultry, such as grilled chicken breast. The lean meat provides high-quality protein - an especially good usable building material for our organism.

      Per serving: 91 kcal

Stuffed chicken breast with ricotta and tarragon

      The easily digestible proteins (protein compounds) of chicken can be well converted by the body into muscle. The protein in the ricotta enhances this effect.

      Ingredients for 6 meals

      250 grams of ricotta

      3 stalks tarragon

      3 stalks parsley

      Salt and freshly ground pepper

      6 chicken breasts (around 160 grams)

      ½ lemon

      1 tablespoon honey

      little rapeseed oil for the grill

      The preparation sequence

      Drain at least 4 hours in a fine sieve ricotta.

      clean herbs in water, shake dry, pluck leaves and finely shred.

      With the drained ricotta mix, salt and pepper.

      Clean chicken breasts in water and pat dry. At the top of each fillet deep crush in the breast meat, so a pocket.

      Ricotta enter into a piping bag and fill each chest bulging with the cheese mixture.

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