Proper Nutrition / / August 12, 2017
- 50 g Italian salad dressing
- 2 tbsp.olive oil cup
- 1/4 aromatic vinegar
- 2 tbsp.tablespoons of water
- 2 tbsp.tablespoons soy sauce
- 1 crushed garlic clove
- 5 cups sliced fresh vegetables (sweet onions, broccoli, peppers, green beans)
- 1 h. spoon of sesame oil
- 4 cups chopped finished chicken without skin
- 2 hot platesboiled rice
- 1/4 cup toasted sesame seeds
Connect salad dressing, vinegar, olive oil, water, soy sauce and garlic.Mix well.Heat 1/3 cup of the resulting mixture on low heat in a wide skillet.Add the vegetables and sesame oil and fry, stirring constantly, until then, until the vegetables are crunchy.Add the chicken and the remaining filling, boil all shifted.Serve, laid out rice and sprinkle with sesame seeds.Calculated for 5 servings.
per serving: 415 calories, 40 g protein, 30 g carbohydrate, 14 g fat, 5 g fiber.Mixed vegetables with rice
- mixture 1 cup frozen vegetables (or any fresh)
- 1 cup frozen asparagus (can be fresh) finely chopped
- 100g minced meat
- 1 cup cooked rice
- 2 tbsp.l.soy sauce
- salt and pepper to taste
Fry asparagus and frozen vegetables.Heat the beef in a pan or in the microwave, heat rice there.Add the soy sauce and stir.Put rice in a bowl, mix with meat, asparagus and vegetables.salt and pepper, if desired.Calculated per 1 serving.
In portions: 473 calories, 21 g protein, 77 g carbohydrate, 11 g fat, 10 g of fiber.Vegetables "Chile"
- 1/2 cup diced onion
- 1 sweet red pepper, diced
- 1 sweet green pepper, diced
- 250 g minced meat (beef anyone at your request)
- 3 cups chopped fresh tomatoes
- 1/2 cup red beans
- 2 hot pepper pods, diced (optional)
- 2 tbsp.tablespoons cumin 2 tablespoons
- .spoons of chili powder
- salt and pepper
- 3 cups vegetable broth
chut Pour a little water in the pan with non-stick coating (you can add a drop of olive oil).On medium heat, sauté the onions and peppers.Add the minced meat, tomatoes and simmer for another 5 minutes.Then add the beans, spices, pour vegetable broth and simmer over low heat for 30 minutes.Makes 4 servings.
In each portion: 165 calories, 12 g protein, 27 g carbohydrate, 1 g of fat and 8 g of fiber.
- 2 chicken breasts
- 100 g of tomato sauce
- 1 green pepper
- 1 onion
- 450 grams of mushrooms (any)
Chop finely chicken breast, mushrooms, onions,peppers and cut into strips.Fry in olive (vegetable) oil in a frying pan the onion, mushrooms, pepper, then add the chicken breasts, cook all together for 5 to 7 minutes, then simmer over low heat for 10 15 minutes.Before serving, sprinkle with herbs.Vegetable lasagna
- 0.5 minced chicken (can be replaced by another)
- 1 onion, diced
- 3 cloves of garlic, squeezed
- 300g mushrooms sliced
- 1 cup chopped sorrel
- 400 g frozen spinach (sorrel)
- 350 grams of tomato paste
- 1 cup water
- half of medium-sized zucchini, finely chopped
- 450 g fat-free yogurt
- 500 g dough for lasagna
- 300 g finely sliced cheese
Heat the oven to 200 degrees.In a frying pan fry the meat with the onion, garlic and mushrooms.Add the zucchini and spinach, season with salt and pepper to taste.Leave the cooked mass boil over moderate heat for 5 to 10 minutes, then add the tomato paste and water.Let boil for 5 minutes, now on a low heat, stirring constantly.Filling should get a liquid.Add the cheese and remove from the heat mass.In greased with butter form, route three layers of dough for lasagna, stuffing and cheese.On the top layer put more cheese, prepared lasagna, cover with foil and bake for 30 to 40 minutes.For 10 minutes before to get the dish from the oven, remove the foil.Cut into 10 pieces.
per serving: 287 calories, 26.5 g protein, 23.9 g carbohydrates, 9.5 g fat, 4.6 grams of fiber.Spaghetti with spicy steak
- 60 g spaghetti
- 120g steak mignon
- 1 tspspices
- 1 tspolive oil cup
- 1/4 thick yogurt
- 3 ripe tomatoes (diced)
- 2 tbspcucumber (cut into cubes)
- 1 tbspfresh herbs (finely chopped)
- salt and pepper to taste.
Cook spaghetti.Mix the oil with pepper and spices, the resulting mixture rub the tenderloin on all sides.Sear the tenderloin in a pan for 5 minutes.The finished tenderloin cut into small slices.Mix yogurt, tomatoes, cucumbers, fresh herbs and salt.Sauté this mixture chopped tenderloin, then connect it to the spaghetti and serve.Calculated per 1 serving.
contains: 372 calories, 35 g protein, 48 g carbohydrate, 7 g fat, 2 g fiber.Spaghetti with chicken and vegetables in cream
- 60 g spaghetti
- 1 cup frozen (or fresh) vegetables
- 120 g skinless chicken (cut into cubes)
- 1 tspvegetable oil 2 tbsp
- low-fat sour cream
- salt and pepper to taste
cook spegetti.The water in which they were boiled for 5 to 6 minutes until ready add vegetables.Meanwhile, fry the chicken in butter for 4 to 6 minutes, stirring occasionally.Add the spaghetti vegetables, sour cream, salt and pepper, mix with chicken and podovat ready on the table.Calculated per 1 serving.
contains: 460 calories, 37 g protein, 53 g carbohydrate, 11 fat, 5 grams of fiber.
- 1/4 bulbs
- 1 mango peeled
- 1 orange peeled
- 1/2 sweet red pepper 2 tablespoons
- 4 half chicken breast without skin, pre-grilled
- 1 tbsp.l.olive oil 2 tbsp
- lemon juice 1 tablespoon
- ground pepper to taste
onion, mango, orange, pepper and chopped parsley.Mix olive oil with lemon juice, pepper and basil and add to vegetable mixture fruktovo-.Put a chicken breast.Skewered shrimp with pineapple
Defrost the prawns, leaving them overnight in the refrigerator.The remaining components of the mix and also leave overnight in the refrigerator.Put marinade in the morning thawed shrimp, before being pinned shrimp and pineapple slices on skewers.Macaroni with cheese
Heat the oven to 200 degrees.Boil the pasta.Gradually mix the flour with the milk, stir to obtain a homogeneous mixture without lumps.Add cheese and salt and cook the sauce over medium heat, stirring constantly, until cheese is melted and the mixture begins to thicken.Pour the mixture into the pan with the pasta and mix well.Put the macaroni and cheese in baking form, evenly sprinkle with the remaining cheese.Put the form into a pre-heated oven on the bottom shelf.Bake 20 to 25 minutes - as long as the dish is covered with a ruddy crust.Calculated for 6 servings.
contains: 329 calories, 27 g protein, 46 g carbohydrate, 3 g fat, 3 grams of fiber.Envelopes citrus cod
Preheat oven to 190 degrees.Cut the carrots, zucchini into thin strips.Put on pritiven 4 squares of parchment.anointed with oil.At each place sliced vegetables, and the top 1 piece of fish with slices of lemon and orange.Sprinkle all the ginger and sprinkle with wine.Sprinkle with pepper and herbs.Lift the corners and wrap up, to get large bags.Izh Put in the oven and bake until cooked fish.
Sauté garlic in olive oil over low heat for 30 seconds.then sprinkle in to crumbs, pine nuts and fry everything.Add the tomatoes, cheese and herbs.Pepper, salt, in a deep frying pan or saucepan, pour water to a height of 4 to 5 cm. Add the lemon juice and bay leaf, bring the water to a boil.Put to fish fillets, then reduce heat and simmer until tender.The fish lay on plates and garnish with the sauce on top.
contains: 223 calories, 10 g fat, 14 g carbohydrates, 19.5 g protein, 2 g fiber.noodles with spinach
Boil the pasta, heat the panand cook the garlic in olive oil for 1 minute.Put the tomatoes and cook for 1 minute, then add the spinach and cook for 30 seconds, the leaves began to curl.Toss pasta with sauce, cheese.
contains: 477 calories, 18 g fat, 60 g carbohydrates, 19 g protein, 10 g of fiber.Zucchini with tuna
Cut the zucchini lengthwise into two parts, remove the pulp with a spoon, taking care not to damage them.Put the pulp in a blender, add the egg, grated cheese, tuna, parsley and whisk until, until the mixture is smooth.Cut the zucchini crosswise And since they obtained mixture.Put them in a greased baking tin, mix in the cup a few teaspoons of water, 2 tspolive oil and tomatoes, pierced with a fork, add it to the zucchini.Top pour oil.Place in preheated oven and bake for 40 minutes, then cool and serve.