Fit Food E-Book

Jill Jacobsen

• Herausgeber: Books on Demand
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2019

Seitenzahl: 541

Beschreibung

Fit Food: 400 Delicious And Healthy Recipe Ideas FromThe Sports Kitchen (Vital Kitchen). My specialty are everyday recipes, in which good taste and healthy nutrition complement each other perfectly. In my "COOKING & BAKING LOUNGE" you will find delicious recipe ideas that surprise your family and friends. Let yourself be inspired by the great creative recipes. As you know, the appetite comes by scrolling. All recipes in the cookbook with detailed instructions.

Leseprobe

Fit Food:

400 Delicious And Healthy Recipe Ideas From The Sports Kitchen

(Vital Kitchen)

Reproduction, translation, processing or similar acts for commercial gain and resale or other publications are not permitted without the written consent of the authors.

Copyright © 2019 - Jill Jacobsen

Herstellung und Verlag: BoD - Books on Demand, Norderstedt

ISBN: 9783739221281

All rights reserved.

Low Carb Kitchen - delicious low-carb recipe ideas

Chicken Chilli pan, boiling pan with spicy yoghurt sauce

Sauerbraten of chicken with cranberries and pumpernickel

Roulades on Moroccan style with sultanas and almonds

Mustard eggs with spinach and tarragon

Spicy chicken curry with ginger and tomatoes

Asparagus and tomato salad with shrimps and dill

Roast beef rolls with pumpkin curd and Chinese cabbage

Fish fillets with almond crust on melted cherry tomatoes

Fried plaice fillets with crab, spinach and crispy croutons

Grilled zucchini flowers with pecorino and chili

Marinated mozzarella with olives and dried tomatoes

Marinated Clams with chilli pepper and parsley

Mushrooms in balsamic vinegar with garlic and parsley

Sardines Venetian style with onions and sultanas

Feiner fennel salad with thinly sliced salami

Marinated green olives with fennel and orange

Braised chicken in red wine with shallots, mushrooms and herbs

Salmon and cucumber frying pan with dill and anise liqueur

Stuffed turkey rolls with celery and apple salad with avocado

Chicken cutlets with roasted tomatoes and Marsala

Monkfish cutlets with yellow tomatoes

Calamari Skillet with baby aubergines

Mexican pumpkin seed sauce with coriander

Stuffed chicken breast with ricotta and tarragon

Grilled salmon trout with mint pesto

marinated Grilled pork with chili and orange

Tuna tartare grilled with capers and dried tomatoes

Halibut parcels with fennel and potatoes

Shrimp on cucumber and orange salad with orange-lime sauce

Tamarind quail with peaches and lettuce

Grilled slices of veal liver with raspberry vinegar glaze and fine herbs

Clear asparagus soup with egg custard

Asparagus classically prepared with Hollandaise

Easy Hollandaise (based on yoghurt)

Cabbage in soy cream with red pepper seasoning

Spicy spinach with onions, garlic and soy cream

Cauliflower Polish style with egg, lemon and breadcrumbs

Baked mushrooms with rosemary and parmesan

Steamed broccoli with sesame, honey and soy sauce

Chanterelles pan with mustard and chives

Red mullet in foil with Asian vegetables

Steamed cod with mustard sauce

Baked salmon trout from the lemon salt crust

Peter Fish cooked on a bed of tomatoes in the oven

Saithe in Parma Coat on courgettes

Fish Fillet packet Mediterranean style

Fried perch fillets with creamy horseradish sauce

Fine Zander and white sausages with refined Curry Orange Ketchup

Fried mackerel fillets with red wine sauce on roasted beetroot leaves

Panfried salmon steak with tarragon salsa Verde

Green fish curry with tilapia, Romanesco and coconut milk

Brathering Asian style with ginger, star anise and chilli

Zander with sauerkraut and mushroom and white wine sauce

Salmon fillet on tomatoes with black olives and basil

Baked trout with spicy avocado corn salad

Ling on caraway cabbage with dill and sour cream

Sauerfleisch Monkfish with Aquavit, dill and mustard seeds

Loach stew with onions and peppers

Sesame fish sticks with spicy cucumber salad

Redfish with basil foam and broad beans

Monkfish with braised peppers

Salmon on colorful bean salad with three kinds of beans and dried tomatoes

Greek tuna salad with olives and caper vinaigrette

Crispy prawns in breadcrumbs crust on avocado carpaccio

Grandmother's roast veal with red wine and vegetables

Veal fillet Sicilian style on oranges and grapefruit salad

Veal stuffed cabbage with capers, garlic and cumin

Stuffed veal chop with Roquefort

Veal cutlets from the frying pan with sage and lemon sauce

Veal goulash with sauerkraut and potatoes

Styrian veal rolls with pumpkin seeds and pepper sauce

Small veal loin steaks and tuna with fennel and carrots

Veal meatballs with oyster mushrooms

Steamed veal fillet steaks with mangetout and chervil

Stuffed veal escalope with mango and mozzarella

Veal meatballs Koenigsberg style with yoghurt dip

Stuffed veal steak with smoked ham and goat Gouda

Veal meatloaf with peppers and herb quark

Baked veal cutlets with aubergine and mozzarella

Veal ragout with morels and crayfish tails

Beef curry with potatoes, coconut and peanuts

Rump steak with tomatoes and arugula

Roast beef with remoulade Almond and Watercress

Turkish beef skewers with pointed peppers and yoghurt

Moroccan beef stew with chickpeas and sultanas

Sharp steak salad with Chinese cabbage and papaya

Beef with green asparagus

Asian beef from the wok with peppers and sprouts

Beef shiitake wok with carrots and Thai basil

Belgian beef stew with beer and onions

Beef tenderloin in herb seasoning coat with beetroot vegetables

Roast beef fillet with mushrooms and Madeira sauce

Chicken breast on orange slices with leek and green pepper

Asian chicken skewers with Chinese cabbage

Chicken in foil with Thai flavors

Chicken breast cooked in foil with fennel, celery and white wine

Italian films chicken with tomatoes, capers and oregano

Chicken fillet in foil with artichokes, tomatoes and zucchini

Chicken and broccoli in a wok with walnuts and oyster sauce

Chicken, Chinese style with celery, bean sprouts and garlic

Martim Kitchen - delicious recipe ideas with seafood

Fried plaice fillets with crab, spinach and crispy croutons

Shrimp fried rice with crunchy vegetables and cashew nuts

Marinated Clams with chilli pepper and parsley

Korean pancakes with carrot and pak choi

Calamari Skillet with baby aubergines

Asia cannelloni steamed salmon with shrimp filling on lemongrass and lime

Shrimp ravioli with coconut curry sauce

Herb pasta rags with shrimp and yellow tomatoes

Shrimp on cucumber and orange salad with orange-lime sauce

Shrimp pizza with artichoke hearts and yellow tomatoes

Shrimp in sweet and spicy glaze with China-Cole Slaw

Scallops on truffled mashed beans with cherry tomatoes

Lukewarm seafood salad with potatoes, cauliflower, arugula and capers

Crispy prawns in breadcrumbs crust on avocado carpaccio

Creole stew with chicken drumsticks, okra and shrimp

Iced melon and cucumber soup with shrimps

Shrimp Sushi in glass with mango and cucumber

Shrimp balls with plum chilli sauce

Steamed shrimp dumplings with crunchy wok vegetables

Shrimp noodle soup with crisp sugar snap peas

Shrimp sour with peppers and mango

Deep-fried prawns with spicy pineapple salsa

Lobsters and coconut soup with tomatoes, ginger and chilli

Creole lobster stew with okra, spinach and coconut

Arab Calamari Skillet with homemade harissa

Stuffed chicken wings with prawns on mango salad

Goa prawn stew with toasted coconut and coriander

Baked lobster with mixed salad

Shrimp skewers on salad with lime-ginger sauce and sesame

Greek squid salad with cucumber and peppers

served oysters with Parsley Salsa Verde in shell

Ginger soup with shrimp, carrots and pumpkin

Lobster papaya salad with avocado

Chicory and prawn salad with asparagus, grapefruit and poppy vinaigrette

Hummer in Weingelée with frothy vanilla cream

Crab salad tower with apple and curry hip

Clear lobster soup with leeks and tomatoes

Scallops between wonton sheets with spinach, sundried tomatoes and peppers

Mediterranean shrimp pan with chili, tomatoes, capers and arugula

Crayfish tails in carrots and celery and mustard seeds

Shrimp and vegetable salad with mustard dressing

Shrimp salad with melon wedges

Crispy onion with colorful grapes and feta cheese

Crispy Tarte with wasabi, shrimp and leeks

Seafood pizza with fennel and orange

Shrimp rolls with sprouts and ginger

Fried scallops with lemon and ginger

Apple-onion couscous with grilled shrimps

Shrimp and vegetable stew with two tomatoes

Seafood salad with tomatoes and olives

Mushroom potatoes with arugula and lemon Scampi

Lukewarm asparagus salad with shrimp

Auburn fried scallops with fennel and onions

Crab soup with peas and fresh dill

Leipzig style with crabmeat and morels

Grilled squid tubes with herb stuffing

Crab vinaigrette with radishes and cucumber

Steamed mussels with fennel and white wine

Seafood paella with saffron and vegetables

Crab risotto with zucchini

Prawn soup with mushrooms and lemongrass

Potato and avocado salad with shrimps

Lukewarm pasta and cucumber salad with fried prawns

Seafood Skillet with Zuckerschote

Farfalle with avocado sauce and fried shrimps

Asian fondue with meat, fish, shrimp, vegetables and dips

Mediterranean lobster with black noodles

Lentils and shrimp stew with smoked tofu and chilli

Escarole melon salad with tomato-mint salsa and shrimp

Shrimp pan with mangetout, peas and tomatoes

Potato dish with shrimp and sorrel

Scallop soup Thai style

Risotto with pumpkin and shrimps

Deep-fried squid (calamari fritti)

Hummer with delicate dough sheets

Fried prawns with spicy pumpkin sauce

Scallops with sprouts

Fish and shellfish ragout

Seafood with egg noodles

Shrimp with mashed potatoes

Rice noodles (Orzo) with shrimps, lemon and Parmesan

Spanish paella with seafood

Shrimp on skewers with chili herb dip

Fried rice with vegetables and crabmeat

Fish and seafood gratin en croute

Lemon Shrimp skewers grilled

Crabmeat and shrimp

Soup with mussels

Squid with sheep's cheese from the grill

Scallops grilled with vegetables and mango salad

Shrimp cocktail with avocado

Garnelenspieße grilled

oysters au gratin

Calamari soup with capers and celery

Shrimp with broccoli

Red prawn curry

Octopus salad with lotus root and celery

Sharp shrimp with white asparagus

Paella Frutti di Mare

Red prawn curry with mangetout

Vegetarian Kitchen - delicious vegetarian recipe ideas

Spaghetti with Mushroom Bolognese and fennel

Bean Pasta with rocket

Spaghetti with herb and soy cream and smoked

Spicy mozzarella pasta with sun dried tomatoes, oregano and pine nuts

Lentils and vegetable Bolognese pasta

Arugula penne with cherry tomatoes and garlic

Green Bean Pasta with pesto and pine nuts

Braised Artichokes in citrus-basil-Sud

Baked mushrooms with rosemary and parmesan

Steamed broccoli with sesame, honey and soy sauce

Aubergine lasagne with spinach and tomatoes

Quinoa with leeks and fennel

Pasta with tomato sauce and smoked

Black bean soup with pepper tofu

Eggplant Casserole with tomatoes, parmesan and mozzarella

Broccoli Tofu wok with peppers and cashew nuts

Pickled cauliflower with lemon grass, ginger and star anise

Pound vegetable relish with mustard

Baked cheese noodles with herbs, onions and mountain cheese

Spicy pea beans-pinto with pine nuts and mint

Gnocchi alla Romana baked with artichokes and tomatoes

Romanesco kohlrabi ragout with curry and coconut sauce

Mushroom pancake with cottage cheese and marjoram

Tofu stew with peppers, potatoes and tomatoes

Breaded eggplant cutlet with vegetables and tofu ragout and chive oil

Potato and sheep's cheese pancakes with stewed peppers

served Fried tofu with cabbage and mushrooms in pancakes

Indian carrot salad with yogurt, mustard seeds and mint

Vegetable tortillas with smoked tofu

Salad of white beans with ham

Mixed salad with vegetables and feta cheese

Onion soup with roasted onions, fennel and tomatoes

Mixed vegetable salad with apple and yoghurt sauce

White asparagus in paper package with carrots and ginger

Indonesian salad with egg rolls, peanuts and coriander

Clear kale soup with chickpeas and tomatoes

Japanese noodle salad with tofu and radish

Buttermilk wholemeal pancakes with cottage cheese and berries

Broccoli and leeks with spicy yogurt dip

Marinated green beans with peanuts

Potato and radish salad with Sprossenmix

Pumpkin stew with green beans

Cream of carrot soup with flaked almonds

Beetroot salad with herb quark

Peppers and savoy cabbage with lemon thyme

Millet and vegetable pan, boiling pan with minted yoghurt sauce

Sharp salsify with radicchio salad

Vegetable Relish on celery with olive

Lukewarm mushroom salad with dandelion

Blackberry and nectarine salad with Quark

Braised cucumber vegetables with Parmesan

Mangold and carrots with Minzquark

Marinated tofu with fennel and tomatoes

Pureed parsnips soup with shrimps

Beans and pear salad with sunflower seeds

Roasted pumpkin slices with tomato and lentil vegetable

Mushroom vegetables on chickpea puree with leeks

stripes mangetout salad with papaya

Baked rosemary potatoes with mushroom vegetables

Stuffed eggplant with tomato sauce

Vegetable rice pudding with chive yogurt

Colorful vegetables gratin with Vollkornstreuseln

Kohlrabi noodle gratin with peas and courgettes

Vegetarian stuffed cabbage with millet, tomatoes and feta cheese

Vegetable stew with pearl barley Kassler-

Vegetable tart with almonds

Green chickpea soup with scrambled egg crostini

Dumplings on vegetables with chives and pumpkin seeds

Fried cabbage with parsley quark

Breaded feta cheese with lemon cabbage

Savoy lasagna with tomato sauce

Spelt pancakes with tomatoes and courgettes

Chilli polenta soup with feta

Gratinated polenta corners on spinach

Gratinated zucchini with Quinoafüllung and mango sauce

Quark dumplings on peppers with green pepper

Wholemeal pasta with green sauce and parmesan

Wholemeal spaghetti with pumpkin sauce and daikon cress

Pizza Primavera with broccoli, peas and tomatoes

Asian fried noodles with bean sprouts and egg

Farfalle pasta with cabbage in a creamy Parmesan sauce

Gorgonzola and spinach pasta with pink pepper berries

Fried mung bean sprouts from the wok

Indian vegetable curry with pineapple

Fried tofu and mushrooms in lettuce leaf

Baked potato wedges with vegetables and quark dip

Tofu and vegetable curry with mango and almonds

Tofu and cucumber salad with a sweet-sour Pesto

Gorgonzola pasta with savoy strips

Courgette and tomato gratin with Manchego

Fast Maize cakes with herb cream cheese

Ginger chili carrot with Camembert and Limburger cheese

Carrots and kohlrabi gratin with herb quark

Green Vegetable Pasta with spinach, asparagus and peas

Tofu Cutlets with yoghurt dip

Radish sprouts salad with Limburger cheese

Baked feta parcels with rosemary and tomatoes

Brussels sprouts pasta with parsley pesto

Fettuccine with asparagus puree and feta cheese

Vegetable omelet with tomatoes and peppers

Vegan Kitchen - delicious vegan recipe ideas

salads

salad Kunterbunt

hearty potato salad

Mixed vegetable salad

Creamy Cucumber Salad

Carrots and kohlrabi salad

Moroccan carrot salad

Zucchini and pumpkin salad with tofu

Pomegranate macadamia nut salad leaves

Soup

potato soup

Fine pea soup

Carrots - creamsoup

Fiery Chili Chowder

Creamy asparagus stew

Pumpkin soup Cucurbita

entrees

hamburger

Rührtofu

spinach Pizza

Pizza Salamito

Italian Pizza

Leek Pineapple Pizza

Spaghetti Aglio Olio

Spaghetti carbonara

Spaghetti with radicchio

Spaghetti al pesto

Delicious Creamy Pasta

Indian-inspired curry

Fruity Indian rice dish

Chinese coconut curry

plum dumplings

Hearty goulash

Hearty Kale Pot

Hearty sauerkraut on mashed potato

Potato gnocchi with sage and rosemary

Seitan in mushroom cream sauce

Pasta bake with cheese crust

Carrot and potato pancakes

Tyrolean Krautfleckerln

Doughnuts with vegetables (tofu) filling

Stuffed Spinach Bags

pumpkin Swirl

vegans Tarte

vegetable skewers

Vegan Lasagna

Apfelrotkohl

Basic recipes and accompaniments

Colorful rice

Waffledough

Heller pizza base dough

Sharp mango chutney

Fast Gemüsepfanne

vegetable balls

Tofu Tzatziki

Bread & rolls

Sesame wholemeal bread

Pumpkin Bread

Ciabatta bread

Sweet buns

Spreads & Snacks

Mushroom spread

Misobutter

Toast Hawaii

Vegan sushi rolls

Dressing, Sauces & Dips

Fruity curry sauce with tofu

Orange dressing

apple dressing

Creamy mustard dressing

Lopino dip

Pies, cakes & muffins

butter cake

poppy cuts

Almond and orange cake

Plums baked cakes

Chocolate cherry cake

Mocha Nut Cake

Phenomenal Easter cake

Carrots Spelt Muffins

Blueberry and coconut muffins

Banana Muffins

Desserts & Sweet Goodies

Chocolate mousse

Red fruit jelly

Orange dream - vanilla pudding with orange segments

Coconut macaroons with dark chocolate

Chocolate coconut confection "Bounty"

Choco

Buckwheat pancakes

Vanilla Cream Swirls

Tofu Poppy Swirl

Vanilla cream slices

Apfeltaschen

vanilla biscuits

chestnuts heart

truffle

Rumkugeln

Drinks & ice

Coco Kiss

vitamin drink

Holler syrup

Feuriger cocoa

Ginger Spice Tea

iced coffee

Hot love

banana Split

Banana and coconut ice

Chocolate and orange ice

Fruity Mango ice

Low Carb Kitchen - delicious low-carb recipe ideas

Chicken Chilli pan, boiling pan with spicy yoghurt sauce

Chicken with fresh peppers and paprika as hearty stew has beneficial effects: It is rich in protein and helps build muscles, the blood sugar level is kept constant and increases the body's defenses by a lot of vitamin C and phytochemicals.

Serves 4 meals

2 chicken legs (so about 350 grams)

1 double chicken breast on the bone (so about 500 grams)

1 teaspoon cumin

2 cloves of garlic

1 organic lemon

1 tablespoon paprika (rose sharply)

2 tablespoons paprika (noble sweet)

2 large red peppers (so about 500 grams)

3 onions

2 tablespoons oil

400 milliliters chicken stock

350 grams of yogurt (3.5% fat)

1 tablespoon tomato paste

3 tablespoons flour

20 cherry tomatoes

Salt and freshly ground pepper

The preparation sequence

Clean chicken legs in water, pat dry and cut through the joint.

Clean chicken breast in water, pat dry and cut bone along and then crosswise into two halves. Caraway with little salt in a mortar.

Peel and mince garlic. Rinse lemon in hot water, dry and grate the peel finely. Cumin salt, garlic, lemon zest and chili powder with a little water mix to a paste.

Chicken pieces mingle in a bowl with the paste, cover with cling film and leave in the fridge for 2 hours (marinate).

The peppers into quarters, remove the seeds, clean water and chop into bite size pieces. 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

When children eat with and you want to forego the sherry, replace the alcohol by vegetable broth.

Per serving: 511 kcal

Mustard eggs with spinach and tarragon

Although this vegetarian classics contains a considerable amount of grease, but the calories are well spent. Because eggs provide in addition to vitamins, minerals and omega-3 fatty acid abundant lecithin; of spinach contains a lot of folic acid. Both together ensure shiny hair, beautiful skin and strong nails, say some experts.

Ingredients for 2 meals

4 eggs (M)

1 onion

2 stalks tarragon (may substitute 1 / 2Teelöffel dried tarragon)

125 grams of young spinach

1 tablespoon oil

160 milliliters soy cream

2 tablespoons coarse mustard

Salt and freshly ground pepper

Tabasco

The preparation sequence

anpiksen eggs, put in boiling water and cook soft as wax in 6-7 minutes. Peel onion and chop finely. clean tarragon in water, shake dry, pluck leaves and finely shred. clean spinach in cold water in water and drain well.

Oil heat in a frying pan and sauté the onions in it. Stir in soy cream and heat again.

the spinach to the sauce and cook for 2 minutes.

Stir in mustard and tarragon and season the sauce with salt, pepper and a few splashes of Tabasco.

Drain the eggs and discourage short. Peel eggs and warm in the mustard sauce. These potatoes fits.

A bit of advice

Because free-range chickens eat a lot of green stuff, contain their eggs usually more bioactive plant compounds than that of animals without outlet. It is worthwhile to pay attention to quality.

Per serving: 394 kcal

Spicy chicken curry with ginger and tomatoes

Thanks to its high content of good usable protein saturates chicken enjoyable without overloading with fat calories. Fresh ginger and the abundance of spices contained in the paste invigorating and stimulate digestion gently.

Ingredients for 2 meals

350 grams of chicken breast

50 grams Tikka Masala Paste

3 tablespoons cream yoghurt

3 small red onions

1 piece of ginger root (so about 30 grams)

1 tablespoon oil

425 grams of canned tomatoes (drained)

1 tablespoon tomato paste

75 grams of soy cream

Salt and black pepper

Black cumin as desired

The preparation sequence

Chicken breast fillet rinse and pat dry. First, in thick slices, then chop into cubes.

Tikka masala spice mix and cream yoghurt mix in a bowl, chicken cubes and blend it well. infuse Cover and refrigerate overnight (marinate).

Peel the onions and chop into wide strips. Ginger, peel and finely chop. Oil heat in a frying pan, fry the onions and ginger for 2-3 minutes. Chicken diced and continue to fry for 1 minute.

chop canned tomatoes little give with tomato paste and 125 milliliters of water in the frying pan, heat up again. Cover and cook over medium heat for 10 minutes.

When cooked, pour little soy cream to again briefly heat again. Season with salt and pepper. Preparing with remaining soy cream. sprinkle If desired Nigella about. These brown rice fits.

A bit of advice

bring a green salad to the table: Thus, from the Curry a complete, easy low-carb eating.

Per serving: 385 kcal

Asparagus and tomato salad with shrimps and dill

The combination of various beneficial nutrients such as protein, fiber, potassium, vitamin A and C and unsaturated fatty acids does Galle, eyes, gastrointestinal tract and the blood pressure well.

Ingredients for 2 meals

1 lemon

1 red onion

1 bunch dill

200 grams of cherry tomato

150 grams prawns (ready to cook)

2 tablespoons olive oil

1 teaspoon agave syrup or honey

Salt and black pepper

500 grams of white asparagus

The preparation sequence

express lemon. Onion peel and chop into fine strips. clean Dill in water, shake dry and chop. Clean tomatoes in water and cut into two halves. lemon juice, onion, dill and tomatoes with shrimp, oil and agave syrup in a bowl. Add salt and pepper, and mix well.

Clean asparagus in water and peel thoroughly with a vegetable peeler. Woody ends from crushing and the crushing rods diagonally into slices. Allow the asparagus tips throughout.

Putting a sufficiently large saucepan, boiling pan with salt water for cooking and the asparagus in it for 4-5 minutes until al dente cooking, simmer.

Drain asparagus in a colander and drain well.

give still warm to the remaining ingredients and mix thoroughly. infuse 3 minutes again with salt and pepper from the mill and bring to the table.

A bit of advice

Even faster and slightly spicy: Take sometimes green asparagus, which needs only the lower end peeled to be.

Per serving: 238 kcal

Roast beef rolls with pumpkin curd and Chinese cabbage

Much protein and low in carbohydrates making filled rolls for optimum light dinner. They also provide the body with B vitamins and iron and are therefore good for nerves and oxygenation.

Ingredients 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 zucchini flowers with pecorino and chili

In the flowers of the garden pumpkins infected beta-carotene, and helps prevent fatty deposits in the arteries. Support is the yellow dye by olive oil. His unsaturated fatty acid helps to keep the blood lipids liquid.

Serves 4 meals

8 zucchini flowers

1 dried red chili pepper

3 stalks Oregano

1 lime

4 tablespoons olive oil

50 grams pecorino cheese

Salt and freshly ground pepper

The preparation sequence

The sharp outer sepals around the stem eliminate approaches.

Open flowers carefully detach the punches and then the lower flowers ends from crushing.

Chilli crumble. clean oregano in water, shake dry, pluck leaves, finely chop and add the squeezed lime juice in a bowl.

Olive oil stir.

Pecorino with a vegetable peeler planing fine.

A grill pan to warm. Grill the flowers over medium heat around 4-5 minutes, then place on a plate, season with salt and pepper and sprinkle immediately with the marinade. give cheese on top and leave for 15 minutes.

A bit of advice

The season for zucchini flowers is short; mostly they are only offered in June. Anyone who wants to make the dish more satiating, sprinkled roasted sunflower seeds and it would be both the flavor as on the circulatory support by the unsaturated fatty acids.

Per serving: 160 kcal

Marinated mozzarella with olives and dried tomatoes

Olives and their oil are rich in oleic acid, a monounsaturated fatty acid. Thus they improve the relationship between the "good" and "bad" cholesterol, have a hypotensive action and curb inflammation in the vessels. Especially people with a high risk of cardiovascular disease benefit.

Serves 4 meals

½ lime

40 grams of green olives without stone

50 grams of dried tomatoes (drained)

2 tablespoons olive oil

1 small dried chilli pepper

250 grams of mozzarella (9% fat)

black pepper

Rosemary for garnish

The preparation sequence

The lime express Measure 1 tablespoon of juice. Olives and dried tomatoes finely shred.

In a bowl with olive oil and lime juice mix. Chilli crumble and also mix in.

Drain the cheese and cut into small pieces.

mince mozzarella in slices or cubes

Drizzle with the spiced oil and infuse at room temperature for 15 minutes (marinate). With little rosemary garnished bring to the table.

Tips

When buying of mozzarella on the packaging: Did she once inflated, is good taste there, the cheese may have already become bitter.

Per serving: 183 kcal

Marinated Clams with chilli pepper and parsley

The clams are low in fat, contain selenium and zinc for a properly functioning immune system. In addition, a portion of which already provides half the daily requirement of vitamin D, which also acts in the immune system: It pushes the immune cells, which can then react faster to attackers.

Serves 4 meals

1 kg clams (fresh or frozen)

1 large onion

2 cloves of garlic

1 green chilli pepper

½ bunch of parsley

½ lemon

2 tablespoons olive oil

275 milliliters of dry white wine or fish stock

Salt and freshly ground pepper

The preparation sequence

Scrub clams and provide for 1 hour in cold water; thereby changing the water once. (Thaw Frozen mussels.)

Peel and chop onion and garlic Meanwhile in small cubes. Pfefferschote cut lengthwise in half, remove the seeds, clean water and chop into fine strips.

clean parsley in water, shake dry, pluck leaves and coarsely chop. express lemon.

Drain in a colander clams. Open mussels sort.

Oil in a wide saucepan, Cauldron heat, sauté onion and garlic until soft. Pfefferschote add and also sauté briefly.

Pour the white wine and cook once.

Clams and cook covered over high heat about 4 minutes of boiling, simmer until all the mussels have opened, thereby shaking the saucepan, Cauldron several times.

Clams with a slotted spoon from the saucepan, take Cauldron and enter on a plate. Mussels that have not opened, sort out.

give parsley in the Sud, with salt, pepper from the mill and lemon juice.

Sud pour over the clams and bring immediately or cooled on the table.

A bit of advice

The fresh clams nearing shopping The preparation sequence; they are not long lasting. As soon as the slightest hint of ammonia odor is noticeable, it may no longer be used.

Per serving: 97 kcal

Mushrooms in balsamic vinegar with garlic and parsley

Whether wild or cultivated mushrooms if mushrooms or chestnuts: The vegetable side shines through a high content of vitamin D. It is one of the substances of which we often take too little. Especially for vegetarians are fungi, a particularly valuable source of this bone strengthening vitamin, because they come otherwise mostly too short.

Serves 4 meals

425 grams mixed mushrooms

2 cloves of garlic

2 stalks parsley

2 tablespoons olive oil

Salt and freshly ground pepper

175 milliliters of classic vegetable

3 tablespoons balsamic vinegar

The preparation sequence

Clean mushrooms with a brush or a paper towel and chop into pieces of equal size.

Peel garlic and finely shred.

clean parsley in water, shake dry, pluck leaves and coarsely chop.

Heat oil in a skillet and garlic in it sauté 1 minute.

Mushrooms and cook for 3-4 minutes until vigorously over high heat while stirring. Season with salt and pepper.

Pour the broth.

The parsley and leave to cook for 1 minute.

Balsamic vinegar and cook for another 2-3 minutes. Leave to cool for 2 hours.

A bit of advice

A dish for almost all cases: The mushrooms taste as an appetizer as well as a starter or side dish. And if you like, they mixed sometimes with hot pasta or an omelette filled with it!

Per serving: 69 kcal

Sardines Venetian style with onions and sultanas

The protein-rich appetizer contains plenty of selenium. The trace element acts as a free radical scavenger in our body and has important functions in the thyroid metabolism.

Serves 4 meals

30 grams sultanas

650 milliliters of white wine or grape juice

4 red onions

800 grams Sardine (ready to cook)

Salt and freshly ground pepper

5 tablespoons flour

4 tablespoons olive oil

3 allspice berries

1 teaspoon coriander

2 cloves

2 bay leaves

250 milliliters of white vinegar

The preparation sequence

cover raisins with a little white wine and soak 10 minutes.

Peel the onions and chop into very fine slices.

Clean sardines in water, remove any adhering scales.

Sardine pat dry and season inside and out with salt and pepper.

turn fish in flour. Tap off the excess flour carefully.

3 tablespoons olive oil in a frying pan heat up. The sardine fry until golden brown on each side. Remove sardines, drain on absorbent paper and then lay side by side in a baking dish.

The skillet wipe. sauté onion in remaining oil over medium heat while stirring for 4-5 minutes colorless. Spices and bay leaves give.

Remaining white wine and vinegar pour.

Sultanas add, heat again and simmer for 10 minutes. give marinade piping hot over the sardines and leave to cool. infuse covered 1 day in refrigerator with plastic wrap (marinate). In order for the shrimp not ice cold on the table, 30 minutes before serving to take out of the fridge.

A bit of advice

The double portion is made quickly. The antipasti can be stored for several days in the fridge - so you have more of it.

Per serving: 424 kcal

Feiner fennel salad with thinly sliced salami

The vegetables with the typical anise flavor protects with its high content of vitamin C, E and beta carotene, the cells against free radicals. Its essential oils also relieve colds and stomach and intestinal complaints.

Serves 4 meals

1 large fennel bulb (so about 500 grams)

1 red onion

1 small organic orange

½ lemon

100 grams of fennel salami in very thin slices

1 teaspoon honey

1 teaspoon Dijon mustard

Salt and freshly ground pepper

3 tablespoons extra virgin olive oil

The preparation sequence

Clean the fennel, clean water, pat dry and chop the vegetable slicer or with the slicer into thin slices.

Peel onion and chop finely. Rinse Orange hot, dry rub and rub about half the cup finely.

express Orange and measure 2 tablespoons juice. also expressed lemon and measure 1 tablespoon juice.

Preparing fennel and onions with salami slices on a plate decorative.

Orange juice, lemon juice, honey, mustard, salt and pepper from the mill. Olive oil embezzled. The sauce over the ingredients pour, infuse 10 minutes and bring to the table.

A bit of advice

You can not get enough of anise flavor? Then roast one teaspoon fennel seeds without fat briefly in the frying pan and sprinkle it over the appetizer!

Per serving: 193 kcal

Marinated green olives with fennel and orange

Fat or fit? Although the latter, because olives contain fat, but still only 150 calories per 100 grams. Moreover, their oil from fatty acids composes that are positive for the body. The vast monounsaturated oleic acid z. B. has a favorable effect on the cholesterol level of skill by lowering the bad LDL cholesterol.

Serves 4 meals

350 grams of green olives with stone

1 small red chili pepper

1 red onion

1 small fennel bulb (so about 200 grams)

½ bunch basil

1 Orange

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)

freshly ground pepper

1 tablespoon Worcestershire sauce

Tabasco

8 slices of smoked turkey breast (so about 200 grams)

1 small lemon

1 ripe avocado (so about 200 grams)

1 tablespoon olive oil

The preparation sequence

chop walnuts coarsely and lightly fry in a frying pan without fat.

Celery, peel, clean water and chop into fine strips. provide for 1 minute vigorously boiling salted water (blanching).

In a colander drain or lift out with a slotted spoon and rinse with cold water. clean apple in water, chop sliced out the seeds and cut into fine strips.

Celery, apples and walnuts in a bowl mix with the yogurt. Season with salt, pepper, Worcestershire sauce and Tabasco.

Place on each slice of turkey cuts little celery salad and roll. stuck with toothpicks. Squeeze the lemon.

Cut avocado in half, stone and loosen the flesh from the shell. Sliced mince and place on a plate. Season with salt, pepper and 1-2 tablespoons of lemon juice. With oil drizzle, turkey rolls on set and put on the table.

A bit of advice

Having no ripe avocados? Then wrap the fruit just in newspaper and let it ripen 2 or 3 days!

Per serving: 478 kcal

Chicken cutlets with roasted tomatoes and Marsala

One portion covers loose the daily requirement of niacin: This B vitamin distributes fatigue and helps to mobilize energy reserves. Lycopene, the red pigment of tomatoes, serves to protect the cells against harmful free radicals.

Ingredients for 2 meals

3 beefsteak tomatoes

1 bunch of parsley

1 large shallot

250 grams of chicken breast

Salt and freshly ground pepper

1 tablespoon canola oil

100 milliliters Marsala

100 milliliters chicken stock

The preparation sequence

Clean the tomatoes in water, cut in half and squeeze out the seeds carefully. clean parsley in water, shake dry and chop. Shallot Peel and finely shred.

Rinse chicken breast fillet, pat dry and slightly oblique chop into thin slices.

Slices between 2 Clingfilm place, with a heavy skillet or a meat mallet to flatten (plate), so small Schnitzel arise, season with salt and pepper.

A frying pan heat up and fry the tomato halves on the cut surface without fat over high heat vigorously and then take out. Put the oil in the frying pan.

Chicken cutlets on each side one minute fry and take in hot oil. shallots and tomatoes into the skillet and fry for 1 minute.

Only the Marsala pour, then let cook the broth and 2-3 minutes.

Schnitzel with parsley short heat in the frying pan, season with salt and pepper. Serve with brown rice or whole wheat pasta.

A bit of advice

Who wants to give up alcohol, replaces the Sicilian sweet Marsala by red grape or cherry juice.

Per serving: 237 kcal

Monkfish cutlets with yellow tomatoes

This meatless schnitzel They cover more than half of the daily requirement of vitamin D. The fat-soluble vitamin is responsible for the calcium and phosphate metabolism and thus for the tooth and bone structure.

Ingredients for 2 meals

14 yellow cherry tomatoes

25 grams capers (glass)

1 shallot

4 sprigs parsley

½ lemon

½ orange

275 grams monkfish

1 teaspoon coriander seeds

5 black peppercorns

2 tablespoons olive oil

125 milliliters of white wine or fish stock

Salt and freshly ground pepper

The preparation sequence

Clean tomatoes in water, cut in half and squeeze out the seeds.

Drain and coarsely chop capers.

Shallot peel and finely chop. clean parsley in water, shake dry, pluck leaves and coarsely chop. Lemon and orange isolated express.

Clean monkfish in water, pat dry and chop slices in 2 centimeters. Cover the slices with cling film and flatten little flat with a meat mallet or pie server. Coriander seeds and peppercorns coarsely crushed in a mortar.

turn fish slices in the spices.

Heat the oil in a nonstick skillet heat and fry the slices of fish in it on each side over high heat for 1 minute. Remove. If desired, with little salt and lemon juice.

the tomatoes and shallots in the frying pan and cook 30 seconds under stirring.

stir 50 milliliters of orange juice and white wine into the frying pan.

Capers give, heat again and cook for 3 minutes at high heat. give fish and parsley in the frying pan and heat it up briefly. With salt and pepper from the mill, and go immediately to the table.

A bit of advice

If you here carbohydrates is missing, then eat a delicious whole grain ciabatta to the Schnitzel. The fiber contained therein to support good digestion and ensure prolonged satiety.

Per serving: 240 kcal

Calamari Skillet with baby aubergines

The seafood is protein and iodine rich. Together with the eggplant gives a big plus in B vitamins that carry the metabolism of protein, fat and carbohydrates. Also for nerves, blood, skin and hair, they are indispensable.

Serves 4 meals

2 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.

close 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 tomatoes, set aside 2 tablespoons of the oil. Tomato mince.

Onions, capers and tomatoes in a bowl with the vinegar and tomato oil mix, salt and pepper.

clean oregano in water, shake dry, pluck leaves, coarsely chop, add to the bowl and mix.

Tuna take out of the marinade. grilling on the very hot grill on each side to 1 minute - then the fish remains pink inside.

Tuna tear on a board coarsely and mix with the remaining ingredients. infuse 15 minutes remaining (marinate). Then bring to the table.

A bit of advice

Transform the Mediterranean delicacy with fresh salad and bread in an entree. Then the marinated grilled tuna contains enough carbohydrates to make you long tired.

Per serving: 216 kcal

Halibut parcels with fennel and potatoes

Due to the high vitamin D content in marine fish eaters are less affected by bone diseases. The Halibut packet even deliver twice the daily requirement. The vitamin that the calcium storage serves primarily, will also do the teeth well and will further strengthen muscle strength.

Ingredients for 6 meals

6 Halibut (so to so about 150 grams)

2 fennel bulbs (so about 400 grams)

400 grams of large waxy potatoes

1 small organic lemon

5 stalks basil

3 tablespoons olive oil

Pinch of salt

freshly ground pepper

The preparation sequence

Clean fennel bulbs in water, clean, in each case the stalk crushing wedge-shaped out, shred the potato into thin strips.

clean potatoes in water, peel and chop into cubes 1 centimeter.

Diced potatoes in boiling salted water for 7 minutes of boiling, simmer.

After 4 minutes, give fennel strips to the potatoes.

Vegetables drain, briefly hold under cold water (put off) and drain well.

Rinse lemon in hot water, wipe dry. The cup finely rub and squeeze the lemon. clean basil in water, shake dry, pluck leaves and chop into very fine strips.

6 pieces to a size of so crushing aluminum foil around the 30x30 centimeters. On each piece of film 1 teaspoon olive oil spread.

Halibut pieces in water clean, pat dry and spread on the film pieces, salt and pepper.

Distribute vegetables on the fish pieces and season lightly with salt and pepper.

Put some lemon juice, lemon zest and basil on each piece of fish.

Fish pieces pack firmly into the film.

Packet grilling on medium hot grill on one side for 10 minutes.

A bit of advice

Do not feel like grilling or the weather is not ideal for this? The fish packets succeed just as well on the oven shelf: At 200 degrees the fish in 15 to 20 minutes or even.

Per serving: 270 kcal

Shrimp on cucumber and orange salad with orange-lime sauce

Pure enjoyment and simultaneously Power provides the strong suit made of protein and iodine rich shrimp and vitamin C rich citrus fruits. For valuable unsaturated fatty acids that olive oil provides - and the cucumber saturates, without burdening the calories account.

Ingredients for 6 meals

500g large shrimp (ready to cook)

3 oranges (around 100 grams)

1 piece cucumber (350 grams)

2 small romaine lettuce hearts

3 stalks tarragon

1 lime