Salad pack choy
- 200 g of chicken salad or any other lettuce
- 2 tomatoes «Bull's heart»
- 12 shrimps
- 1 red onion
For refueling:
- 4 tbsp. l. citrus vinegar
- 2 tbsp. l. Sahara
- 2 cloves of garlic
- 1 pod of chili pepper
- 2 tsp. oyster sauce
- several sprigs of coriander
- 10 g of ginger root
- a pair of mint sprigs
Cooking:
Prepare the gas station. Mint and coriander rinse, dry, remove large stems and chop. Pepper rinse, remove the stalk, cut into small cubes. Chop the garlic. Ginger root, rinse, peel, grate. Combine all the ingredients, mix, season with sugar, vinegar and oyster sauce. Salt rinse and chop large. Cut the onion into thin rings, and the tomato into slices. Shrimp the boiled and cleaned. Lay the lettuce, shrimp, tomato slices on a plate of peas, top with an oyster-ginger dressing. For one portion: 128 kcal, 10 grams of protein, 1 g of fat, 20 g of carbohydrates.
Panini with spinach
- 8 pieces of whole grain loaf 2-3 cm thick or 2 pita, cut into 4 pieces
- 4 cups of small spinach leaves
- 8 slices of tomato (1 medium tomato)
- 1 tsp salt
- 1 tsp. freshly ground pepper
- 4 cups thinly sliced onions
- 60 grams of feta cheese
- 2 tsp. basil leaves
- lubricating oil
Cooking:
Collect sandwiches: distribute half of the spinach between 4 slices of bread or pita, top with slices of tomatoes, lightly salt, pepper. Add onion rings and basil leaves. Then add the feta. Close the pyramids with the remaining halves of bread. Slightly press down. Sprinkle with oil roaster, electric grill or pan with non-stick coating. Preheat. Place the sandwiches on the surface of the roaster and grill and fry for 2-3 minutes. Using a frying pan, pre-fry the "lids" of sandwiches, and then yourself sandwiches for 2 minutes. In one portion: 315 kcal, 7 g fat, 50 g carbohydrates, 13 g protein, 8 g fiber.
Salad of cucumbers and red oranges
- 2 red oranges, peeled and cut in half
- half a small cucumber, thinly sliced
- 1 tbsp. l. olive oil
- 4 cups of torn leaves of fresh mint
- 4 cups thinly sliced red onion
- 12 pitted olives
- salt and pepper to taste
Cooking:
Cut each half of the orange into thin slices and place them in a large dish. Add the cucumbers. Sprinkle the mixture with olive oil and add salt and pepper to taste. Stir everything and put them into portions. Decorate with onions and mint leaves, top with olives. Serve on the table. In one serving (4 part of salad): 86 kcal, 5 g fat (1 g saturated), 11 g carbohydrates, 1 g protein, 2.5 g fiber, 49 mg calcium, 0.7 mg iron, 117 mg sodium.
Herculean-Fruity Parfait
- 4 cups of Herculean flakes
- 4 cups of low-fat yogurt
- 4 cups chopped hazelnut and sesame seed
- 4 cups of chopped fruit (apples, pears) or berries
- 1 tsp. honey
- 1h. l. cocoa powder
Cooking:
Put a layer of yogurt, cereal, nuts and fruits in a wide glass (you can repeat all layers 2 times), top with honey and sprinkle cocoa. Decorate with a sprig of mint. In one portion: 126 calories, 20 grams of fat, 31 grams of carbohydrates, 10 grams of protein, 5 grams of fiber, 473 mg of calcium.
Pumpkin soup curry
- 3/4 cup finely chopped onion
- 2 tsp. olive oil
- 2.5 tsp. curry powder
- 4 cups of chicken or vegetable broth
- 400 g of pumpkin
- 2 potatoes, cut into cubes
- 4 cup chopped cilantro
- 4 rolls
- salt, pepper to taste
Cooking:
In a saucepan, drain the onions for 2 minutes. Add curry and put out another minute. Add broth, pumpkin and potatoes and bring to a boil. Reduce heat and cook for 10 minutes. Serve with buns. In one portion: 238 kcal, 40 g of carbohydrates, 5 g of fat, 9.5 g of proteins, 6 g of fiber.
Salad with Japanese noodles noodle
- 225 grams of udon or soba noodles
- 2 tsp. dark sesame seeds
- 2 cloves garlic, finely chopped
- 1t.l. grated ginger
- 1 tbsp. l. olive oil
- 1 packet (450 g) of frozen vegetables: sweet peas, carrots, onions and mushrooms (thaw before cooking)
- 2 tsp. light-salted soy sauce
- 3 cups of fried soy nuts
Cooking:
Place the noodles in boiling water and cook for 8 minutes until cooked. In a frying pan, heat the oil, put garlic and ginger in it. Pass for 1 minute. Add the vegetable mixture and pass for 2 more minutes. Combine vegetables and noodles, add soy sauce. Sprinkle with soy nut. In one portion: 343 kcal, 7.8 g of fat, 54 g of carbohydrates, 17 g of proteins, 7 g of fiber.
Steak marinated
- 600 g steak from low-fat beef
- 4 cups finely chopped fresh rosemary or 1 tsp. dried
- 1 tbsp. l. finely chopped fresh marjoram or 1 tsp. dried
- 1 tbsp. l. finely chopped fresh oregano or 1h. l. dried
- 3 cloves of garlic
- 1.5 tsp. paprika
- 1 tsp. red hot pepper
- З ст. l. olive oil
Cooking:
Cut off excess fat from the meat and cut the steak from both sides with a sharp knife in two directions. In a small bowl, mix all the herbs, salt, pepper and squeeze out the garlic. Rub the meat with a mixture of herbs evenly on both sides. Put it on a plate, cover with a film and marinate in the refrigerator for an hour. If you fry on an open fire, wait until the coals burn for 20-25 minutes, if on electric - heat it to an average temperature. Put the meat on the grill and fry on both sides until a crispy crust. Then put on a cutting board and let cool for about a minute. Finely chop and serve with salad. In one portion: 179 kcal, 11 grams of fat, 1 g of carbohydrates, 19 g of protein, 0 g of fiber.