Fitness Food Cookbook. Luke Eisenberg

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СКАЧАТЬ bag opening with 2 toothpicks.

      express lemon. In a baking dish 1 tablespoon juice with honey mix.

      can turn chicken breasts in it, and so covered about 2 hours in the refrigerator draw (marinate).

      Remove the meat from the marinade and drain.

      Chicken pieces grilled on a hot, lightly oiled grill or under the heated, preheated oven grill repeatedly turning about 12 minutes. With salt and pepper from the mill, and go immediately to the table.

      A bit of advice

      Enjoy the stuffed chicken breast a fresh salad. Then the body gets additional complex carbohydrates that balance blood sugar levels and therefore saturate long.

      Per serving: 242 kcal

Grilled salmon trout with mint pesto

      The delicate pink flesh of salmon trout contains abundant fat, but it contains omega-3 fatty acids are a wonder weapon against elevated cholesterol. This also generously supplied Vitamin E enhances the positive characteristics of the fatty acids, and vitamin B12 helps in the formation of blood.

      Ingredients for 6 meals

      2 salmon trout fillets (so about 400 grams, with skin)

      Salt and freshly ground pepper

      1 tablespoon mustard

      1 organic lemon

      3 stalks of mint

      1 bunch of parsley

      1 clove of garlic

      25 grams of pine nuts

      4 tablespoons olive oil

      little oil for the grill

      The preparation sequence

      clean fish fillets in water, pat dry and possibly pull out remaining bones with tweezers.

      Flesh side of the fillets with salt and pepper and coat with the mustard.

      Fillets with the smeared sides together place inside.

      clean lemon in water, dry and chop into slices. Spread half the slices in an oiled fish grill rack.

      The double fillet in the wire rack insert, cover with remaining lemon slices. The grill rack are sealed and the fillets cold.

      clean mint and parsley in water, shake dry, pluck leaves and coarsely chop. Peel garlic and finely shred.

      Pine nuts roasted in a frying pan without fat, pour onto a plate, let cool and finely shred.

      Herbs, garlic and pine nuts Mix in a bowl with the oil, season with salt and pepper.

      Salmon trout grilling on medium hot grill for 6-7 minutes on each side.

      The fish is done when the skin is easy to peel. Then bring the pesto on the table.

      A bit of advice

      Mint, as it is here used for pesto, has a distinctive and intense aroma; this is not for everyone. Who does not like, takes only parsley or basil. Also supporting the Mediterranean touch.

      Per serving: 243 kcal

marinated Grilled pork with chili and orange

      The filet is one of the leanest parts of the pig and therefore charged the calorie balance barely. Instead, it provides a lot of valuable protein. This portion also fillet the daily requirement of vitamin B1 is all decked, half each of at B2, niacin, iron, and zinc. So the meat strengthens the nerves and the immune system.

      Ingredients for 6 meals

      2 kitchen-ready pork (so about 600 grams)

      1 organic orange

      2 red chillies

      ½ lime

      2 tablespoons oil

      2 tablespoons tomato paste

      little oil for the grill

      The preparation sequence

      clean, dry Marinade Orange in water and grate the peel finely. express Orange.

      Cut chilies lengthwise in half, remove the seeds, clean water and finely shred. express lime.

      Prepared ingredients with 1 tablespoon oil, lime juice and tomato paste mix, then place in a tightly closed freezer bag.

      Pork pat dry and place in the marinade, seal bag and turn the fillets thoroughly in the marinade, so shake well. be drawn at least 3 hours in the refrigerator (marinate).

      accept pork from the marinade and drain. On the medium-hot, lightly oiled grill around so the 15 minutes (possibly slightly longer) grill while turning.

      Meat before crushing for 5 minutes wrapped in foil to rest. Serve with grilled melon relish.

      A bit of advice

      Dab the marinade before grilling roughly from meat from. Drop down too much seasoning sauce on the fire, the rising smoke may contain harmful substances.

      Per serving: 302 kcal

Tuna tartare grilled with capers and dried tomatoes

      Tuna is rich in omega-3 fatty acid, vitamin D and iodine. Therefore, the low-cholesterol starter has a positive effect on the heart, vessels, thyroid and blood lipids.

      Ingredients for 6 meals

      1 dried red chili pepper

      Paprika (rose sharply)

      2 tablespoons olive oil

      4 tuna steaks (as the so around 150 grams)

      2 red onions

      50 grams capers

      50 grams of dried tomatoes in oil

      1 tablespoon balsamic vinegar

      Salt and freshly ground pepper

      3 stalks Oregano

      The preparation sequence

      Chilli crumble and mix with the paprika. The oil stir.

      Tuna loins clean water, pat dry and apply in chili oil. For 1 hour cold and pull out (marinate) blank.

      Peel the onions and chop finely. Drain and coarsely chop capers.

      Drain СКАЧАТЬ