Fitness Food Cookbook

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.