Chowder with chicken and stewed vegetables
• 1 tbsp. wheat flour
• 1 tsp. dried thyme
• 4 tsp. ground black pepper
• 4 tsp. ground red pepper
• 1 tsp. olive oil
• 450 grams of chicken breasts without skin, cut into pieces of 5 cm
• 1 cup chopped onion
• 2 cups of chopped carrot
• 2 stalks of chopped celery
• 1 chopped turnip
• 4 medium-sized potatoes
• 1 packet (400 g) puree of fresh tomatoes
• 800 ml of ready-made chicken broth
• 1 tsp. Dijon mustard
• 1 cup of frozen green beans
• 4 cups of chopped parsley
• 4 whole-grained croissants
Cooking:
In a small dish, mix the flour, thyme, black and red pepper and set aside. In a large saucepan pour the oil and heat to medium temperature. Put chicken breasts and onions there and pass for 2 minutes. Add a mixture of flour, thyme and pepper, mix. Then add, stirring, carrots, celery, turnips, potatoes, tomato puree, broth and mustard. Boil it. Cook for 5 minutes without a lid, until the chicken is ready, and the vegetables are not soft. Add, stirring, green beans and cook for another 1 minute. Remove the dish from the heat and add parsley. Serve with whole-grain bagels. In one serving (2 cups of stew with vegetables and 1 bagel of whole-grain flour): 463 kcal, 38 g of protein, 6 g of fats (1 g of saturated), 64 g of carbohydrates, 13 g of fiber, 280 mg of calcium.
Spaghetti bolognese
• 1 chopped carrot
• 1 chopped celery stalk
• 1 small white bulb, cut into 8 parts
• 2 tbsp. l. olive oil
• 2 cups of dry white wine
• 1 can of canned tomatoes in own juice (about 500 g)
• 2 tbsp. l. tomato paste
• 8 tsp. grated nutmeg
• 350 g of spaghetti from durum wheat
• 500 g of chicken ground meat
• grated Parmesan to taste
Cooking:
For sauce: place carrots, celery and onions in a blender and chop into small pieces (not in mashed potatoes). In the saucepan pour the olive oil, add the vegetable mixture from the blender, salt (1/4 tsp salt) and pass for 3-4 minutes until the vegetables become soft. Stir, add there stuff and white wine. Bring to a boil and cook, stirring, for about 5 minutes until the liquid evaporates. Then add the tomatoes, tomato paste, nutmeg and the remaining salt. Cook over low heat, stirring regularly until the sauce begins to thicken (approx. 20 minutes). Ready-made sauce can be used immediately or stored in the refrigerator for up to 3 days. Cook the spaghetti according to the directions on the package. Prepare the pasta on 6 plates, add a tablespoon of hot sauce. Sprinkle with grated Parmesan cheese to taste. In one portion: 375 kcal, 18 g of protein, 6.2 g of fat, 62 g of carbohydrates, 10 g of fiber, 74 mg of calcium.
Chicken with cilantro and nuts
• 2 tsp. sunflower oil
• 450 g of chicken breast, diced
• 30 g of sweet peanuts
• 2 tsp. grated ginger root
• 4 cloves of garlic
• 4 cups chopped green onions
• 1 tbsp. l. soy sauce
• 2 tsp. rice vinegar
• 1 tsp. sesame oil
• 1 cup finely chopped cilantro
• 4 cups of chopped Chinese salad
• Lime slices and fresh coriander leaves for decoration
Cooking:
In a large frying pan, heat the sunflower oil. Add chicken and fry for 2 minutes. Then add peanuts, ginger and garlic. Cook, stirring constantly, for about 3 minutes. Add green onions, soy sauce, rice vinegar and sesame oil. Leave on fire for a couple of minutes. Remove from heat and pour coriander. Serve with Chinese cabbage for garnish, adorned with lime and twigs of cilantro. In one portion: 229 kcal, 30 g of protein, 11 g of fat, 7 g of carbohydrates, 2 g of fiber.
Carrot and mango mousse
• 2 cups of diced mango
• 3 tbsp. l. low-fat sour cream
• 3 tsp. Sahara
• 1.5 cups of carrot juice
• 2 tsp. vanilla extract
Cooking:
In a small saucepan, dissolve the gelatin in a cup of carrot juice. In a blender, whip the mango until smooth. Place the pan with gelatin on medium heat and, stirring, leave until the granules are completely dissolved (no more than 1.5 minutes). Add the juice in the puree of mango and stir. Add the remaining carrot juice, sour cream, sugar and vanilla. Pour the mousse into four molds and refrigerate for at least 3 hours. Serve with a slice of mango and a spoonful of sour cream. In one portion: 135 kcal, 3 g of protein, 3 g of fat, 28 g of carbohydrates, 2 g of fiber, 39 mg of calcium.
Muesli bar
• 2 cups of oatmeal
• 1 cup wholemeal flour
• 2 a. l. sesame seed
• 1 tsp. baking powder
• 1h. l. cinnamon
• 1 pinch of salt
• 3 tbsp. l. olive oil
• 2/3 cup rice syrup (or any other for your taste)
• 1 egg
• 2 cups of dried fruits (cranberries, finely chopped dried apricots, prunes, raisins)
• 2 cups chopped almonds
Cooking:
Preheat the oven to 170C. Lubricate the pan with oil. In a deep bowl, mix the syrup, butter and egg. In another bowl, mix the dry ingredients: oatmeal, flour, sesame, baking powder, cinnamon and gol. Combine the liquid with the dry mixture, add the nuts and dried fruits and mix thoroughly. Spread the dough on a baking tray with a thin spoon and bake in the oven for 20-30 minutes until the cake blushes. Cool it for 10 minutes, transfer to a cutting board and cut it into 12 bars with a sharp knife. Store for several days in an airtight container. In one portion: 223 kcal, 5 g of proteins, 7 g of fat, 38 g of carbohydrates, 4 g of fiber, 4 g of calcium.
Apple-yoghurt mousse
• 200 fat-free natural yogurt
• 3 tsp. syrup (maple or honey)
• 4 cups of ground cinnamon
• 2 apples
Cooking:
Mix yoghurt, syrup, cinnamon. Peel apples, cut into 8 parts. Fill the yogurt with fruit. Serve with a sheet of mint. In one portion: 75 kcal, 4 g of proteins, 2 g of fat, 16 g of carbohydrates, 1 g of fiber. Thanks to our technology of cooking Italian dishes, you will be satisfied!