We propose to arrange an ultralight picnic, only by modifying your favorite recipes. Here are a few little tricks. Replace the whole-wheat flour. Instead of butter and salt, season with fresh herbs, spices and fruits for the season. Use the technology of "smart cooking". For example, we did not begin to dip the breaded pork chicks into hot oil and instead bake them in the oven. Result? Tender meat under a golden crust - and no harmful fat! Recipes of cooking on a quick hand will surprise you with its simplicity and taste.
Pie with peaches and blueberries
10 servings
Preparation: 20 minutes (plus 45 minutes to cool the dough)
Cooking time: 60 minutes
Dough:
• 1 cup of flour
• 2 cups of wholemeal confectionery flour
• 2 tbsp. l. orange juice
• 2 tbsp. l. walnut oil or any vegetable oil
• 4 tsp. chilled salted butter
• 85 g of low-fat cream cheese
Filling and crumb:
• 60 g of ripe peaches, peeled and thinly sliced
• 1 cup of fresh blueberry
• 11 g of wholemeal confectionery flour
• 3 cups of oatmeal (non-fast cooking)
• 4 cups light brown sugar
• 3 cups of sugar
• 4 cups of large chopped walnuts
• 2 tbsp. l. chilled creamy nap (pieces)
• 3 tbsp. l. frozen orange juice concentrate
• 1 tsp. fresh lemon juice
• 2 tbsp. l. cornstarch
• 1 tsp. ground cinnamon (2 parts)
Mix two varieties of flour. Add butter, cheese and mash. Pour in the vegetable oil, orange juice. Knead the ball of dough, wrap it in waxed paper. Put in the refrigerator for half an hour (you can leave it for the night). Roll the dough into a circle with a diameter of 30 cm between two sheets of wax paper. Remove the top layer of paper; put the dough, paper up, into a mold about 23 cm deep. Remove the paper. Pierce the dough with a fork and put in the refrigerator for another 15 minutes. Preheat the oven to 190 ° C. Bake the dough for 15 minutes, cool. Add lemon juice to peaches and blueberries. Separately stir sugar, starch and 1 tsp. cinnamon. Add the fruit and put on the cake. Sprinkle the edges of the cake with olive oil and bake for 25 minutes. For crumbs, mix flour with oatmeal, sugar and 1 tsp. cinnamon. Add grated butter slices, juice concentrate and nuts. Remove the cake and sprinkle with crumbs. Bake for 20 minutes. Refrigerate the hour. Nutritional value 1 serving (1 piece of pie): 332 CAL, 15 g of fat (38% of all calories), 5 g of saturated fat, 47 g of carbohydrates, 6 g of protein, 4 g of fiber, 36 mg of calcium, 2 mg of iron, sodium. The water piece of our sweet pie is 332 kcal and 15 grams of fat. Other fruit pies contain about 500 kcal and twice as much fats
Crispy picnic chicken
Baked chicken tastes like roast, but it contains only 317 calories and 9 grams of fat, compared to 580 kcal and 36 grams of fat in fried chicken.
4 servings
30 minutes preparation
Cooking time: 30 minutes
• 660 g (about 8) chicken thigh fillets
• 1 cup of lean buttermilk or cream
• 4 cups of Japanese breadcrumbs "punk"
• 2 cups of cornflakes
• 2 tsp. Italian seasoning (a mixture of dried basil, marjoram, oregano and sage)
• 2 tsp. coarse salt
• 4 tsp. cayenne pepper
Put the thighs in a plastic container and fill them with buttermilk to the brim. Close the container and refrigerate for at least 30 minutes. If there is time, it is better for the whole day. In a food processor, mix cornflakes, Italian seasoning, salt and cayenne pepper to the state of a large crumb. Put the resulting crumb in a bowl and mix with breadcrumbs "panko". Pickled chicken in the buttermilk from the refrigerator and squeeze out all the milk liquid properly. Roll the thighs in the breading mixture. Preheat the oven to 180 ° C. Lay the aluminum foil on the bottom of the baking tray. Bake buns of chickens in the oven for 30 minutes or until cooked. Nutritional value 1 servings (2 hips): 317 calories, 9 grams of fat (26% of all calories), 2 g of saturated fats, 21 g of carbohydrates, 36 g of proteins, 1 g of fiber, 90 mg of calcium, 7 mg of iron, 587 mg of sodium .
Health salad with sweet potato
In the classic potato salad there is a lot of mayonnaise and eggs. We excluded the eggs from the recipe and dressed the salad with low-fat mayonnaise. The result: 167 kcal instead of 550 and 2 g fat instead of 46
6 servings
Preparation: 20 minutes
Cooking time: 10 minutes
• 3 large yams
• 2 chopped stalks of celery
• 2 cups freshly chopped parsley
• 3 cups low-fat mayonnaise
• 4 cups of lean buttermilk or cream
• 2 tbsp. l. freshly squeezed lemon juice
• 2 tsp. Dijon mustard
• 6 feathers of chopped green onions
• Salt and freshly ground black pepper
Cut the potatoes into small slices. Place in a steamer and cook for 10 minutes or until it becomes soft (pierce with a sharp knife to check). Cool, put in a salad bowl. Add onions, celery and parsley. Whisk with a whisk of mayonnaise, buttermilk (or cream), lemon juice and mustard to a creamy consistency. Pour into a potato mixture and shake several times to mix. Salt and pepper to taste. To diversify the taste of the salad, you can add a tablespoon marinade pickles and / or a few cherry tomatoes (cut them into halves) into it. Serve chilled. Nutritional value 1 serving (1 plate): 167 calories, 2 g fat (10% of all calories), 1 g saturated fats, 35 g carbohydrates, 3 g protein, 5 g fiber, 77 mg calcium, 1 mg iron, 263 mg sodium .
Useful dessert: banana split (per serving)
We all adore desserts, spicy, hearty sauces and pasta in Italian. But this is not an excuse to say goodbye to the figure! Just change the strategy: instead of ice cream, put frozen yogurt into a dessert. Pour rye pancakes with a light apple sauce, and sprinkle pasta with low-fat cheese.
Clean the banana and cut it along into two halves. Place on a dish, put on top of each 2 balls (1/4 cup) of skimmed frozen yogurt - with vanilla and strawberries. Fill with low-fat chocolate syrup and whipped cream (2 tablespoons). Sprinkle with chopped fried peanuts (1 tsp) and decorate 1 fresh cherry. Nutrition value per serving: 295 CAL, 5 g fat.
Light pesto sauce (for 16 servings)
Grind 2 cloves of garlic. Add 2 cups fresh basil, 34 g tofu, 1/4 cup fried cedar nuts, 1/4 cup grated parmesan cheese and 2 tbsp. l. olive oil. Mix in the food processor before getting the cream. Season with salt and pepper. Stir, shaking several times, with hot thin noodles (sort "linvine"): 2 tbsp. l. pesto on 1 bowl of noodles. Nutritional value 1 portion (2 tablespoons): 50 SCAL, 4 g fat.
Macaroni salad in a new way (8 servings)
Cook 340 g of pasta (sort of "horns") from wholemeal. Put them in a salad bowl, add chopped sweet pepper (1/2 cup) and parsley (1 tablespoon). Whisk on a 1/4 cup low-fat mayonnaise and yogurt, 2 tbsp. l. marinade pickles, 1 tbsp. l. rice wine vinegar. And 1/2 tsp. Dijon mustard. Pour the mixture pasta, season with salt and pepper. Nutritional value 1 portion (1/4 cup): 181 calories, 2 g fat.