Chicken with mustard-basil sauce
4 servings
Preparation: 7 minutes
Preparation by prescription: 13 minutes
2 tbsp. spoons of flour; 1/4 of a spoonful of salt; 1/4 tsp freshly ground pepper; 4 chicken fillets without skin and bones (about 450 g); 1 - 1 cup of unsalted chicken broth; 1/4 cup of white wine; 1 tbsp. a mustard spoon; 2 tbsp. spoons of olive oil; 2 tbsp. spoons chopped onion; 2 tbsp. spoons of chopped basil; 4 slices of dried bread.
Mix flour, salt and pepper together in a shallow bowl. Lightly dip the brisket into this mixture; Do not throw away any remaining flour. In a bowl, mix 1 cup of broth, wine and mustard; set aside. Preheat 1 tbsp. Spoon the oil in a large frying pan over high heat (the oil should not start to smoke). Put the meat in the frying pan, reduce the fire to medium and fry until golden for 2 minutes on each side. Put the meat on a plate. Pour the remaining spoon of oil into a frying pan. Lay the shallots and fry over medium heat for about 30 seconds - until the onion is brown. Add the flour, mix and cook for another 30 seconds. Pour in the wine mixture and bring the sauce to a boil over high heat. Put the meat in a frying pan and pour into it the liquid leaking out of the meat. Reduce the heat to medium, cover and simmer for 2 minutes on each side - until the chicken is cooked. If the sauce is too thick, dilute it with the remaining quarter of a glass of broth. Add the basil. Lay out on 4 plates and serve as desired with Italian bread. Nutritional value per serving (1 breast, 1/4 cup sauce): 223 kcal, 8 g fat (34% kcal), 1 g saturated fats, 5 g carbohydrates, 28 g protein, 1 g fiber, 24 mg calcium, 1 mg iron, 442 mg of sodium. Rasstolkite the remaining basil to a consistency of mashed potatoes, adding a little water, and freeze in forms for ice. Add cubes of frozen basil to soups and sauces.
Cheese pasta
Thanks to sour cream, unsweetened condensed milk and Cheddar cheese, one serving of cheese macaroni is an excellent source of calcium, providing you with almost half of its daily allowance.
4 servings
Preparation: 10-15 minutes
Preparation by prescription: 20-25 minutes
340 grams of pasta variety "Rozhki"; 1/3 cup sour cream with reduced fat content; 1 can (420 g) of canned tomatoes, cut into cubes (without juice); 1 can (360 ml) of fat-free condensed milk or 1 1 liter of skimmed milk; 115 g (1 glass) of chopped non-fat cheese "Cheddar"; 2 teaspoons of Dijon mustard; 1/2 tsp ground black pepper; 1/8 tsp of ground nutmeg; 2 tbsp. spoons of breadcrumbs; 2 tbsp. spoonful of grated cheese "Parmesan".
Preheat the oven to 175 ° C. Cook the pasta according to the instructions on the package. Drain the water, keeping about 1/3 cup of water, and transfer the paste into a large bowl. While the pasta is still hot, add sour cream, water from pasta and tomatoes. Put it aside. Heat the milk in a medium saucepan over medium heat until it begins to bubble slightly over the edge. Add cheese, mustard, pepper and nutmeg and slowly boil, stirring constantly, until the cheese melts. Put the cheese mixture in pasta and put it in a saucepan (the resulting mixture is rather liquid, but it will thicken in the oven). Mix the breadcrumbs with "Parmesan" and sprinkle with the mixture. Bake, without covering, for 20-25 minutes - until the pasta is covered with a golden brown crust. Nutritional value per serving (2 cups): 484 kcal, 7 g fat (12% kcal), 3 g saturated fats, 79 g carbohydrates, 28 g protein, 4 g fiber, 466 mg calcium, 3 mg iron, 464 mg sodium.
Casserole with turkey and mashed potatoes
Replacing the ground beef with turkey breast, you "cut" this dish for 100 calories.
4 servings
Preparation: 15 minutes
Preparation by prescription: 15 minutes
4 teaspoons of olive oil; 1/2 cup chopped onion; 2 chopped carrots; 2 chopped celery stalks; 2 squeezed garlic cloves; 450 g minced meat from turkey breast; 1 teaspoon of dried thyme; 1 teaspoon dried oregano; 1/4 tsp ground black pepper; 1 pot (800 g) of tomatoes; 3 large or 4 medium potatoes (about 450 g), peeled and cut into pieces 5 cm in size; 1/4 cup low-fat sour cream; 2 tbsp. spoons of skim milk; 2 chopped green onions.
Preheat the oven to 200 ° C. In a large frying pan, heat 2 teaspoons of butter over medium heat (if you do not have a frying pan measuring at least 30 cm, use a large saucepan in which all the ingredients fit). Add the onions, carrots, celery and garlic and fry for 3 minutes - until the vegetables are soft. Lay the vegetables out of the frying pan and set aside. In the same pan, heat the remaining 2 teaspoons of oil over medium heat. Add the turkey and fry until golden brown, loosening the mince during the frying, for 3-5 minutes. Add thyme, oregano and pepper and mix well. Add fried vegetables and tomatoes to the frying pan and bring to a boil. Reduce the heat and simmer over low heat for 5 minutes - until the liquid has evaporated and the sauce thickens. In the meantime, put the potatoes in a large saucepan and pour it with water. Place the saucepan on a strong fire and bring to a boil. Cook for 8 minutes until the potatoes become soft (you can determine by puncturing it with a fork). Drain the water and crush the potatoes in a saucepan until puree, adding sour cream and milk. Season with black pepper to taste. Add the green onions and mix (the mashed potatoes should be slightly liquid so that it can be easily laid out for minced meat, if the mashed potatoes are not liquid enough, add a little more milk). Transfer the meat mixture to a deep, heat-resistant dish with a diameter of about 23 cm or a shallow casserole. Spread mashed the top with a spoon on the turkey and smooth the mashed layer. Put the casserole on the baking tray (in case the mashed portion drains) and bake for 12 to 15 minutes, or until the potatoes cover with a golden brown crust and bubble. Nutritional value per serving: 370 kcal, 8 g fat (19% kcal), 2 g saturated fats, 47 g carbohydrates, 33 g protein, 7 g fiber, 297 mg calcium, 6 mg iron, 426 mg sodium.
Chicken soup with onion dumplings
This soup in density is like a stew; adding a green salad, you will get a full dinner or dinner.
4 positions
Preparation: 5-10 minutes
Preparation by prescription: 18-22 minutes
2 teaspoons of olive oil or other vegetable oil; 1/2 cup chopped onion; 1 chopped bell pepper; 1 cup of chopped carrots; 2 cloves of extruded garlic; 450 g of chicken fillet without skin and bones, cut into pieces 2.5 cm in size; 2 bay leaves; 1 teaspoon of dried thyme; 1/4 tsp ground black pepper; 1/4 tsp of ground sage, 4 cups unsalted chicken broth; 1 cup of frozen green peas; 2 tbsp. spoons chopped fresh parsley
Dumplings
1 cup of flour; 1 teaspoon of baking powder; 1 tbsp. a spoon of unsalted butter; 1/2 cup low-fat milk; 2 tbsp. spoons chopped onions.
In a large heavy saucepan with a dense lid, heat the oil over medium heat. Add the onions, paprika, carrots and garlic and fry for 2 minutes. Add the chicken breasts and fry for 5 minutes - until they are covered with a brown crust on all sides. Add bay leaf, thyme, pepper and sage and mix well. Add chicken broth and bring to a boil. Reduce heat to medium and cook for 5 minutes. Meanwhile, in a medium bowl, mix the flour and baking powder. Using a fork, mix the flour with butter to make the mixture loose. Add milk and mix to mix well. Add the onion and mix. Add the peas to the soup and bring to a boil again. Using a large spoon, throw in the soup 8 dumplings in the form of balls. Cover and cook over low heat for 8-10 minutes under the lid, until the dumplings are cooked and softened (they must be tight to the touch). Remove the soup from the fire and remove the laurel leaves. Pour soup with dumplings on plates and sprinkle with fresh parsley. Nutritional value per serving (1 cup soup, 2 dumplings): 346 kcal, 8 g fat (21% kcal), 3 g saturated fat, 39 g carbohydrates, 28 g protein, 5 g fiber, 185 mg calcium, 4 mg iron, 690 mg of sodium.
Chicken soup with garlic
Mix 4 cups of chicken broth flavored with baked garlic, 2 cups chopped boiled chicken meat and 1 cup of any combination of frozen vegetables; cook over low heat for 10 minutes. Garnish with chopped fresh parsley. Servings: 4. In one serving: 104 kcal, 2 g fat.
Pizza with pesto and spinach sauce
Roll 450 g of chilled (or thawed) pizza dough into a 40 cm diameter cake and place it on a baking sheet; place on the dough 1/3 cup of finished pesto sauce from basil and spread over the entire surface; top with 280 g of thawed and dried chopped spinach and 1/2 cup chopped Mozzarella cheese of medium fat content. Bake at 230 C for 8-10 minutes until the cheese melts and the edges of the pizza darken. Servings: 4. In one serving: 473 kcal, 16 g fat.