Chicken sausages with white cabbage
Preparation: 15 minutes
Preparation: 30 minutes
• 450 g of white cabbage leaves, cut into thin strips;
• 4 teaspoons of olive oil;
• 450 g of raw chicken sausages;
• 1 medium bulb, peeled and sliced into thin crescents;
• 1/2 cup unsalted chicken broth;
• 2 cloves of extruded garlic;
• 1/4 tsp of dried flakes "Chile";
• 2 teaspoons of finely grated lemon zest;
• 1h. a spoonful of lemon juice;
• 1/4 tsp of salt.
Boil 2 cups of water in a large frying pan. Add the cabbage, cover and cook over medium heat for 10 minutes. Drain the water and set aside. In a large non-stick frying pan, heat 2 teaspoons of oil over medium heat. Add sausages and onions, fry for 8 minutes. Transfer sausages to a plate. In the same frying pan pour the broth, add the garlic and flakes of "Chile". Make the fire weaker, and then add the cabbage. Cook, stirring occasionally, for about 10 minutes. Add sausages, cover and continue cooking for 2 more minutes. Turn off the fire and add, stirring, 2 teaspoons of grated zest, 1 teaspoon of lemon juice, salt and the remaining 2 teaspoons of oil.
Nutritional value of one portion of a dish (1 sausage and 1/4 sauce from cabbage):
• 46% fat (13.5 g, 3.8 g saturated fats)
• 20% carbohydrates (12.8 g)
• 34% of proteins (22.3 g)
• 1.9 grams of fiber
• 227 mg of calcium
• 3.7 mg of iron
• 980 mg of sodium.
Festive cup
Preparation: 20 minutes
Cooking time: 45 minutes
• Vegetable oil for frying;
• 340 grams of noodles cooked without egg yolks;
• 2 peeled and diced apple of medium size;
• 1 can of canned cranberries (450 g);
• 1 can of canned pineapple pieces (570 g);
• 3 tbsp. spoons of unsweetened apple mousse;
• 1 tsp ground cinnamon;
• 1/4 tsp black pepper;
• 5 egg whites whipped into a foam;
• 1/3 cup of sugar;
• 1/3 cup brown sugar;
• 1/3 cup chopped walnuts
Preheat oven to 175C Grease a baking sheet with a size of 23x30 cm with oil and set aside. Cook the noodles according to the instructions on the package; drain and leave. In a large bowl, combine the fruits, apple mousse, spices, egg whites and sugar. Gradually, in small portions, add boiled noodles, so that the mixture is fully connected. Pour the cup into a prepared baking sheet and sprinkle with brown sugar and nuts. Bake for 45 minutes until the top of the kugel is browned. Cool for 10 minutes before cutting. The kugel can be served both warm and cold.
Nutritional value of one portion of a dish (1/12 kg):
• 78% carbohydrates (43 g)
• 11% protein (6 g)
• 45 grams of fiber
• 14 mg of calcium
• 44 mg of sodium.
The traditional Jewish dish kugel - is a perfect sweet casserole for a bustling holiday season, because it can be cooked in advance.
Chicken with tangerines
Preparation: 10 minutes
Preparation: 15 minutes
• 2 teaspoons of sesame oil;
• 450 g of chicken fillet without skin and bones, cut into pieces measuring 2.5 cm;
• 1/4 teaspoons of salt;
• 1/4 tsp of ground black pepper;
• 2 cups of fresh tangerines without seeds or 2 cans (300 g) of canned tangerines (without juice);
• 1 peeled red paprika, cut into cubes;
• 1 tbsp. a spoonful of ready-made sauce "Peking";
• 2 cups of brown rice;
• 1/4 cup chopped green onions.
In a large frying pan, heat oil over medium heat. Put the chicken and fry for 3 minutes - until golden brown. Add salt and black pepper and mix well. Add the pieces of orange, paprika and "Peking" sauce and bring to a boil. Reduce the heat to low, cover and simmer for 10 minutes, until the meat is completely fried, the sauce will not thicken, and the mandarins will not crack. Meanwhile, in a medium saucepan, boil 2 cups of water. Put the rice, make a weak fire, cover and cook for 10 minutes, i.e., until all the liquid is absorbed. Remove the chicken with the oranges from the fire and mix with the green onions. Serve by spreading over the rice.
Nutritional value of one portion of the dish (200 g of chicken with tangerines and sauce and 1/2 cup of rice):
• 15% fat (7 grams, 1 g saturated fats)
• 54% carbohydrates (57 g)
• 31% of proteins (33 g)
• 4 grams of fiber
• 21 mg of calcium
• 2 mg of iron
• 168 mg of sodium.
On gloomy winter days, the fruit of the bright color on the supermarket shelves looks surprisingly fresh. Mandarins, available all January, are very similar to small oranges, but mandarins are more acidic and usually have more pits. Lobules of mandarins are easily separated from each other, so they are easy to peel and eat right on the go, and to use tangerines when cooking - even easier. If you can not buy fresh mandarins, you can replace them with canned, removing the syrup. Add this bright fruit to your winter menu, using our recipe.
Sicilian salad
Preparation: 15 minutes
• 4 halves of cleared oranges of the Clementine variety;
• 1/2 small cucumber, sliced into thin slices;
• 1 tbsp. a spoonful of olive oil extra-virgin;
• salt and freshly ground black pepper to taste;
• 1/4 cup very thinly sliced red onion;
• 1/4 cup torn to pieces of fresh mint leaves;
• 12 fat-free black olives cut into 4 parts
Cut the halves of the oranges into very thin slices and place them in a bowl along with the cucumber. Sprinkle with oil and season with salt and pepper to taste. Stir gently. Put in a smart serving dish. Sprinkle onions, mint and olives. To taste all the ingredients better mixed, serve this salad not immediately, but in a few minutes after cooking.
Nutrition value per serving:
• 48% fat (5 grams, 1 g saturated fats)
• 47.5% carbohydrates (11 g)
• 4.5% protein (1 g) »2.5 g fiber
• 49 mg of calcium
• 0.7 mg of iron
• 117 mg of sodium.
At this time of year, think of oranges that add sunlight and a ton of nutrients to your plate with salad! From each orange you will get vitamin C, which improves the function of the immune system, speeds up the healing process and helps the body in digesting iron. They are also rich in potassium, which regulates blood pressure, and provide you with folic acid-vitamin B - for heart health. The most popular variety is Clementine, or "Navel" (from English navel - "navel"), which got its name because its upper part looks like a bulging navel. This orange is easy to clean; it is characterized by a harmonious combination of sharp and sweet taste. In this simple recipe for a classic Mediterranean salad, oranges perform in combination with olives. Please note that this salad acquires an authentic taste when olives are used without adding fat.
Fried prawns with grapefruit and avocado
Preparation: 10 minutes
Preparation: 10 minutes
• 2 medium white or pink grapefruits;
• 1 glass of couscous from durum wheat;
• 2 teaspoons of olive oil;
• 2 chopped green bulbs;
• 1 squeezed garlic clove;
• 1h. a spoon of ground cumin;
• 450 g of large (fresh or frozen) shrimps, peeled from the inside and outside;
• 1/4 cup chopped fresh cilantro;
• 2 tbsp. spoons of fresh lime juice;
• 1/4 teaspoons of salt;
• 1 ripe avocado, peeled and sliced into slices;
• 1/4 teaspoon of ground black pepper.
Peel the grapefruit and, using a knurled knife, cut it into slices, removing the white part of the peel. Put it aside. Boil 1% of a glass of water in a medium saucepan. Put in couscous, cover and remove from heat. Allow to stand for 5 minutes - until the liquid is absorbed. Meanwhile, in a large frying pan, heat the oil over medium heat. Add green onion and garlic and fry for 1 minute. Season with cumin and cook for 1 minute (until the appearance of a spicy flavor). Add the prawns and cook for 3 minutes, stirring frequently until the shrimp is fully fried and bright pink. Add the grapefruit slices, coriander, lime juice, salt and pepper. Spread the couscous into plates, top with shrimp and decorate with avocado slices.
Nutrition value per serving (1 cup shrimp mixture, 1/2 cup couscous and 1/4 avocado):
• 24% fat (12 g, 1.7 g saturated fats)
• 52% carbohydrates (58 g)
• 24% protein (27 g)
• 11 g fiber
• 89 mg of calcium
• 5 mg of iron
• 345 mg of sodium.
You probably saw two grapefruit varieties - "white" (actually having pink flesh) and "pink" (with red flesh) at the time of the year. Both varieties are sweet, juicy and very tasty. (Always choose heavy in weight, hard grapefruit with a smooth skin and avoid those with a rough and bumpy crust.) Bonus: in one grapefruit, only 74 calories and 91 milligrams of vitamin C. Even if you do not like grapefruits, you will like this dish, which uses their property to combine perfectly with avocados, shrimps and shellfish (grapefruit is also well suited to poultry, tuna and salmon).