Fitness Food Cookbook:

400 Delicious And Healthy Recipe Ideas From The Vitality Kitchen

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Low Carb Kitchen - delicious low-carb recipe ideas

Chicken Chilli pan, boiling pan with spicy yoghurt sauce

Sauerbraten of chicken with cranberries and pumpernickel

Roulades on Moroccan style with sultanas and almonds

Mustard eggs with spinach and tarragon

Spicy chicken curry with ginger and tomatoes

Asparagus and tomato salad with shrimps and dill

Roast beef rolls with pumpkin curd and Chinese cabbage

Fish fillets with almond crust on melted cherry tomatoes

Fried plaice fillets with crab, spinach and crispy croutons

Grilled zucchini flowers with pecorino and chili

Marinated mozzarella with olives and dried tomatoes

Marinated Clams with chilli pepper and parsley

Mushrooms in balsamic vinegar with garlic and parsley

Sardines Venetian style with onions and sultanas

Feiner fennel salad with thinly sliced salami

Marinated green olives with fennel and orange

Braised chicken in red wine with shallots, mushrooms and herbs

Salmon and cucumber frying pan with dill and anise liqueur

Stuffed turkey rolls with celery and apple salad with avocado

Chicken cutlets with roasted tomatoes and Marsala

Monkfish cutlets with yellow tomatoes

Calamari Skillet with baby aubergines

Mexican pumpkin seed sauce with coriander

Stuffed chicken breast with ricotta and tarragon

Grilled salmon trout with mint pesto

marinated Grilled pork with chili and orange

Tuna tartare grilled with capers and dried tomatoes

Halibut parcels with fennel and potatoes

Shrimp on cucumber and orange salad with orange-lime sauce

Tamarind quail with peaches and lettuce

Grilled slices of veal liver with raspberry vinegar glaze and fine herbs

Clear asparagus soup with egg custard

Asparagus classically prepared with Hollandaise

Easy Hollandaise (based on yoghurt)

Cabbage in soy cream with red pepper seasoning

Spicy spinach with onions, garlic and soy cream

Cauliflower Polish style with egg, lemon and breadcrumbs

Baked mushrooms with rosemary and parmesan

Steamed broccoli with sesame, honey and soy sauce

Chanterelles pan with mustard and chives

Red mullet in foil with Asian vegetables

Steamed cod with mustard sauce

Baked salmon trout from the lemon salt crust

Peter Fish cooked on a bed of tomatoes in the oven

Saithe in Parma Coat on courgettes

Fish Fillet packet Mediterranean style

Fried perch fillets with creamy horseradish sauce

Fine Zander and white sausages with refined Curry Orange Ketchup

Fried mackerel fillets with red wine sauce on roasted beetroot leaves

Panfried salmon steak with tarragon salsa Verde

Green fish curry with tilapia, Romanesco and coconut milk

Brathering Asian style with ginger, star anise and chilli

Zander with sauerkraut and mushroom and white wine sauce

Salmon fillet on tomatoes with black olives and basil

Baked trout with spicy avocado corn salad

Ling on caraway cabbage with dill and sour cream

Sauerfleisch Monkfish with Aquavit, dill and mustard seeds

Loach stew with onions and peppers

Sesame fish sticks with spicy cucumber salad

Redfish with basil foam and broad beans

Monkfish with braised peppers

Salmon on colorful bean salad with three kinds of beans and dried tomatoes

Greek tuna salad with olives and caper vinaigrette

Crispy prawns in breadcrumbs crust on avocado carpaccio

Grandmother's roast veal with red wine and vegetables

Veal fillet Sicilian style on oranges and grapefruit salad

Veal stuffed cabbage with capers, garlic and cumin

Stuffed veal chop with Roquefort

Veal cutlets from the frying pan with sage and lemon sauce

Veal goulash with sauerkraut and potatoes

Styrian veal rolls with pumpkin seeds and pepper sauce

Small veal loin steaks and tuna with fennel and carrots

Veal meatballs with oyster mushrooms

Steamed veal fillet steaks with mangetout and chervil

Stuffed veal escalope with mango and mozzarella

Veal meatballs Koenigsberg style with yoghurt dip

Stuffed veal steak with smoked ham and goat Gouda

Veal meatloaf with peppers and herb quark

Baked veal cutlets with aubergine and mozzarella

Veal ragout with morels and crayfish tails

Beef curry with potatoes, coconut and peanuts

Rump steak with tomatoes and arugula

Roast beef with remoulade Almond and Watercress

Turkish beef skewers with pointed peppers and yoghurt

Moroccan beef stew with chickpeas and sultanas

Sharp steak salad with Chinese cabbage and papaya

Beef with green asparagus

Asian beef from the wok with peppers and sprouts

Beef shiitake wok with carrots and Thai basil

Belgian beef stew with beer and onions

Beef tenderloin in herb seasoning coat with beetroot vegetables

Roast beef fillet with mushrooms and Madeira sauce

Chicken breast on orange slices with leek and green pepper

Asian chicken skewers with Chinese cabbage

Chicken in foil with Thai flavors

Chicken breast cooked in foil with fennel, celery and white wine

Italian films chicken with tomatoes, capers and oregano

Chicken fillet in foil with artichokes, tomatoes and zucchini

Chicken and broccoli in a wok with walnuts and oyster sauce

Chicken, Chinese style with celery, bean sprouts and garlic

Martim Kitchen - delicious recipe ideas with seafood

Fried plaice fillets with crab, spinach and crispy croutons

Shrimp fried rice with crunchy vegetables and cashew nuts

Marinated Clams with chilli pepper and parsley

Korean pancakes with carrot and pak choi

Calamari Skillet with baby aubergines

Asia cannelloni steamed salmon with shrimp filling on lemongrass and lime

Shrimp ravioli with coconut curry sauce

Herb pasta rags with shrimp and yellow tomatoes

Shrimp on cucumber and orange salad with orange-lime sauce

Shrimp pizza with artichoke hearts and yellow tomatoes

Shrimp in sweet and spicy glaze with China-Cole Slaw

Scallops on truffled mashed beans with cherry tomatoes

Lukewarm seafood salad with potatoes, cauliflower, arugula and capers

Crispy prawns in breadcrumbs crust on avocado carpaccio

Creole stew with chicken drumsticks, okra and shrimp

Iced melon and cucumber soup with shrimps

Shrimp Sushi in glass with mango and cucumber

Shrimp balls with plum chilli sauce

Steamed shrimp dumplings with crunchy wok vegetables

Shrimp noodle soup with crisp sugar snap peas

Shrimp sour with peppers and mango

Deep-fried prawns with spicy pineapple salsa

Lobsters and coconut soup with tomatoes, ginger and chilli

Creole lobster stew with okra, spinach and coconut

Arab Calamari Skillet with homemade harissa

Stuffed chicken wings with prawns on mango salad

Goa prawn stew with toasted coconut and coriander

Baked lobster with mixed salad

Shrimp skewers on salad with lime-ginger sauce and sesame

Greek squid salad with cucumber and peppers

served oysters with Parsley Salsa Verde in shell

Ginger soup with shrimp, carrots and pumpkin

Lobster papaya salad with avocado

Chicory and prawn salad with asparagus, grapefruit and poppy vinaigrette

Hummer in Weingelée with frothy vanilla cream

Crab salad tower with apple and curry hip

Clear lobster soup with leeks and tomatoes

Scallops between wonton sheets with spinach, sundried tomatoes and peppers

Mediterranean shrimp pan with chili, tomatoes, capers and arugula

Crayfish tails in carrots and celery and mustard seeds

Shrimp and vegetable salad with mustard dressing

Shrimp salad with melon wedges

Crispy onion with colorful grapes and feta cheese

Crispy Tarte with wasabi, shrimp and leeks

Seafood pizza with fennel and orange

Shrimp rolls with sprouts and ginger

Fried scallops with lemon and ginger

Apple-onion couscous with grilled shrimps

Shrimp and vegetable stew with two tomatoes

Seafood salad with tomatoes and olives

Mushroom potatoes with arugula and lemon Scampi

Lukewarm asparagus salad with shrimp

Auburn fried scallops with fennel and onions

Crab soup with peas and fresh dill

Leipzig style with crabmeat and morels

Grilled squid tubes with herb stuffing

Crab vinaigrette with radishes and cucumber

Steamed mussels with fennel and white wine

Seafood paella with saffron and vegetables

Crab risotto with zucchini

Prawn soup with mushrooms and lemongrass

Potato and avocado salad with shrimps

Lukewarm pasta and cucumber salad with fried prawns

Seafood Skillet with Zuckerschote

Farfalle with avocado sauce and fried shrimps

Asian fondue with meat, fish, shrimp, vegetables and dips

Mediterranean lobster with black noodles

Lentils and shrimp stew with smoked tofu and chilli

Escarole melon salad with tomato-mint salsa and shrimp

Shrimp pan with mangetout, peas and tomatoes

Potato dish with shrimp and sorrel

Scallop soup Thai style

Risotto with pumpkin and shrimps

Deep-fried squid (calamari fritti)

Hummer with delicate dough sheets

Fried prawns with spicy pumpkin sauce

Scallops with sprouts

Fish and shellfish ragout

Seafood with egg noodles

Shrimp with mashed potatoes

Rice noodles (Orzo) with shrimps, lemon and Parmesan

Spanish paella with seafood

Shrimp on skewers with chili herb dip

Fried rice with vegetables and crabmeat

Fish and seafood gratin en croute

Lemon Shrimp skewers grilled

Crabmeat and shrimp

Soup with mussels

Squid with sheep's cheese from the grill

Scallops grilled with vegetables and mango salad

Shrimp cocktail with avocado

Garnelenspieße grilled

oysters au gratin

Calamari soup with capers and celery

Shrimp with broccoli

Red prawn curry

Octopus salad with lotus root and celery

Sharp shrimp with white asparagus

Paella Frutti di Mare

Red prawn curry with mangetout

Vegetarian Kitchen - delicious vegetarian recipe ideas

Spaghetti with Mushroom Bolognese and fennel

Bean Pasta with rocket

Spaghetti with herb and soy cream and smoked

Spicy mozzarella pasta with sun dried tomatoes, oregano and pine nuts

Lentils and vegetable Bolognese pasta

Arugula penne with cherry tomatoes and garlic

Green Bean Pasta with pesto and pine nuts

Braised Artichokes in citrus-basil-Sud

Baked mushrooms with rosemary and parmesan

Steamed broccoli with sesame, honey and soy sauce

Aubergine lasagne with spinach and tomatoes

Quinoa with leeks and fennel

Pasta with tomato sauce and smoked

Black bean soup with pepper tofu

Eggplant Casserole with tomatoes, parmesan and mozzarella

Broccoli Tofu wok with peppers and cashew nuts

Pickled cauliflower with lemon grass, ginger and star anise

Pound vegetable relish with mustard

Baked cheese noodles with herbs, onions and mountain cheese

Spicy pea beans-pinto with pine nuts and mint

Gnocchi alla Romana baked with artichokes and tomatoes

Romanesco kohlrabi ragout with curry and coconut sauce

Mushroom pancake with cottage cheese and marjoram

Tofu stew with peppers, potatoes and tomatoes

Breaded eggplant cutlet with vegetables and tofu ragout and chive oil

Potato and sheep's cheese pancakes with stewed peppers

served Fried tofu with cabbage and mushrooms in pancakes

Indian carrot salad with yogurt, mustard seeds and mint

Vegetable tortillas with smoked tofu

Salad of white beans with ham

Mixed salad with vegetables and feta cheese

Onion soup with roasted onions, fennel and tomatoes

Mixed vegetable salad with apple and yoghurt sauce

White asparagus in paper package with carrots and ginger

Indonesian salad with egg rolls, peanuts and coriander

Clear kale soup with chickpeas and tomatoes

Japanese noodle salad with tofu and radish

Buttermilk wholemeal pancakes with cottage cheese and berries

Broccoli and leeks with spicy yogurt dip

Marinated green beans with peanuts

Potato and radish salad with Sprossenmix

Pumpkin stew with green beans

Cream of carrot soup with flaked almonds

Beetroot salad with herb quark

Peppers and savoy cabbage with lemon thyme

Millet and vegetable pan, boiling pan with minted yoghurt sauce

Sharp salsify with radicchio salad

Vegetable Relish on celery with olive

Lukewarm mushroom salad with dandelion

Blackberry and nectarine salad with Quark

Braised cucumber vegetables with Parmesan

Mangold and carrots with Minzquark

Marinated tofu with fennel and tomatoes

Pureed parsnips soup with shrimps

Beans and pear salad with sunflower seeds

Roasted pumpkin slices with tomato and lentil vegetable

Mushroom vegetables on chickpea puree with leeks

stripes mangetout salad with papaya

Baked rosemary potatoes with mushroom vegetables

Stuffed eggplant with tomato sauce

Vegetable rice pudding with chive yogurt

Colorful vegetables gratin with Vollkornstreuseln

Kohlrabi noodle gratin with peas and courgettes

Vegetarian stuffed cabbage with millet, tomatoes and feta cheese

Vegetable stew with pearl barley Kassler-

Vegetable tart with almonds

Green chickpea soup with scrambled egg crostini

Dumplings on vegetables with chives and pumpkin seeds

Fried cabbage with parsley quark

Breaded feta cheese with lemon cabbage

Savoy lasagna with tomato sauce

Spelt pancakes with tomatoes and courgettes

Chilli polenta soup with feta

Gratinated polenta corners on spinach

Gratinated zucchini with Quinoafüllung and mango sauce

Quark dumplings on peppers with green pepper

Wholemeal pasta with green sauce and parmesan

Wholemeal spaghetti with pumpkin sauce and daikon cress

Pizza Primavera with broccoli, peas and tomatoes

Asian fried noodles with bean sprouts and egg

Farfalle pasta with cabbage in a creamy Parmesan sauce

Gorgonzola and spinach pasta with pink pepper berries

Fried mung bean sprouts from the wok

Indian vegetable curry with pineapple

Fried tofu and mushrooms in lettuce leaf

Baked potato wedges with vegetables and quark dip

Tofu and vegetable curry with mango and almonds

Tofu and cucumber salad with a sweet-sour Pesto

Gorgonzola pasta with savoy strips

Courgette and tomato gratin with Manchego

Fast Maize cakes with herb cream cheese

Ginger chili carrot with Camembert and Limburger cheese

Carrots and kohlrabi gratin with herb quark

Green Vegetable Pasta with spinach, asparagus and peas

Tofu Cutlets with yoghurt dip

Radish sprouts salad with Limburger cheese

Baked feta parcels with rosemary and tomatoes

Brussels sprouts pasta with parsley pesto

Fettuccine with asparagus puree and feta cheese

Vegetable omelet with tomatoes and peppers

Vegan Kitchen - delicious vegan recipe ideas

salads

salad Kunterbunt

hearty potato salad

Mixed vegetable salad

Creamy Cucumber Salad

Carrots and kohlrabi salad

Moroccan carrot salad

Zucchini and pumpkin salad with tofu

Pomegranate macadamia nut salad leaves

Soup

potato soup

Fine pea soup

Carrots - creamsoup

Fiery Chili Chowder

Creamy asparagus stew

Pumpkin soup Cucurbita

entrees

hamburger

Rührtofu

spinach Pizza

Pizza Salamito

Italian Pizza

Leek Pineapple Pizza

Spaghetti Aglio Olio

Spaghetti carbonara

Spaghetti with radicchio

Spaghetti al pesto

Delicious Creamy Pasta

Indian-inspired curry

Fruity Indian rice dish

Chinese coconut curry

plum dumplings

Hearty goulash

Hearty Kale Pot

Hearty sauerkraut on mashed potato

Potato gnocchi with sage and rosemary

Seitan in mushroom cream sauce

Pasta bake with cheese crust

Carrot and potato pancakes

Tyrolean Krautfleckerln

Doughnuts with vegetables (tofu) filling

Stuffed Spinach Bags

pumpkin Swirl

vegans Tarte

vegetable skewers

Vegan Lasagna

Apfelrotkohl

Basic recipes and accompaniments

Colorful rice

Waffledough

Heller pizza base dough

Sharp mango chutney

Fast Gemüsepfanne

vegetable balls

Tofu Tzatziki

Bread & rolls

Sesame wholemeal bread

Pumpkin Bread

Ciabatta bread

Sweet buns

Spreads & Snacks

Mushroom spread

Misobutter

Toast Hawaii

Vegan sushi rolls

Dressing, Sauces & Dips

Fruity curry sauce with tofu

Orange dressing

apple dressing

Creamy mustard dressing

Lopino dip

Pies, cakes & muffins

butter cake

poppy cuts

Almond and orange cake

Plums baked cakes

Chocolate cherry cake

Mocha Nut Cake

Phenomenal Easter cake

Carrots Spelt Muffins

Blueberry and coconut muffins

Banana Muffins

Desserts & Sweet Goodies

Chocolate mousse

Red fruit jelly

Orange dream - vanilla pudding with orange segments

Coconut macaroons with dark chocolate

Chocolate coconut confection "Bounty"

Choco

Buckwheat pancakes

Vanilla Cream Swirls

Tofu Poppy Swirl

Vanilla cream slices

Apfeltaschen

vanilla biscuits

chestnuts heart

truffle

Rumkugeln

Drinks & ice

Coco Kiss

vitamin drink

Holler syrup

Feuriger cocoa

Ginger Spice Tea

iced coffee

Hot love

banana Split

Banana and coconut ice

Chocolate and orange ice

Fruity Mango ice

Low Carb Kitchen - delicious low-carb recipe ideas

Chicken Chilli pan, boiling pan with spicy yoghurt sauce

Chicken with fresh peppers and paprika as hearty stew has beneficial effects: It is rich in protein and helps build muscles, the blood sugar level is kept constant and increases the body's defenses by a lot of vitamin C and phytochemicals.

Serves 4 meals

2 chicken legs (so about 350 grams)

1 double chicken breast on the bone (so about 500 grams)

1 teaspoon cumin

2 cloves of garlic

1 organic lemon

1 tablespoon paprika (rose sharply)

2 tablespoons paprika (noble sweet)

2 large red peppers (so about 500 grams)

3 onions

2 tablespoons oil

400 milliliters chicken stock

350 grams of yogurt (3.5% fat)

1 tablespoon tomato paste

3 tablespoons flour

20 cherry tomatoes

Salt and freshly ground pepper

The preparation sequence

Clean chicken legs in water, pat dry and cut through the joint.

Clean chicken breast in water, pat dry and cut bone along and then crosswise into two halves. Caraway with little salt in a mortar.

Peel and mince garlic. Rinse lemon in hot water, dry and grate the peel finely. Cumin salt, garlic, lemon zest and chili powder with a little water mix to a paste.

Chicken pieces mingle in a bowl with the paste, cover with cling film and leave in the fridge for 2 hours (marinate).

The peppers into quarters, remove the seeds, clean water and chop into bite size pieces. Peel the onions and chop finely.

Oil heat in a roasting pan. Chicken pieces fry around, take out.

Add the onions and peppers in the roasting pan and fry while stirring, until the onions are golden brown.

give chicken pieces back in the roasting pan, fill with the broth, bring to a boil, then heated, preheated oven at 200 ° C (with convection not recommended for gas: regulator to position 3) open on the 2nd level from below 30 minutes cooking, simmer; turn once.

Yogurt, tomato paste and flour with 100 milliliters of water Stir to a smooth cream. Clean tomatoes in water.

After 30 minutes Cooking tomatoes yogurt and tomatoes in roasting pan give, stir and continue roasting 15 minutes. Season chili pot with salt and pepper.

A bit of advice

The thicken the sauce with yogurt and little flour instead of cream or sour cream makes them lighter and fresher. Something white bread for Auftunken the sauce - and the extra carbs provide even prolonged satiety.

Per serving: 626 kcal

Sauerbraten of chicken with cranberries and pumpernickel

The muscular flesh of the chicken does fit: niacin, iron, B vitamins and zinc confer new powers and strengthen the immune system. Instead of the usual raisins like a Sauerbraten prepared chicken flavored with cranberries. The tart berries are anti-inflammatory in bladder problems.

Serves 4 meals

4 sprigs parsley

100 milliliters of white wine vinegar

200 milliliters of white wine or grape juice

12 black peppercorns

4 bay leaves

1 carrot (so about 100 grams)

2 onions

1 stalk celery (so about 100 grams)

2 double chicken breasts on the bone (so about 650 grams)

2 tablespoons oil

Salt and freshly ground pepper

1 tablespoon flour

400 milliliters chicken stock

2 slices of pumpernickel (so around 85 grams)

30 grams of dried cranberries

2 tablespoons balsamic vinegar

The preparation sequence

clean parsley in water. Heat white wine vinegar and white wine once, peppercorns, bay leaves and parsley stalks and cook 5 minutes. Let cool down.

Carrot and onion peel, clean celery, clean water and unthreading. Everything in so crushing to the 2 centimeter pieces.

Clean chicken breasts in water, pat dry, peel and cut with bone respectively longitudinally and transversely into two halves.

enter With the vegetables in a bowl and pour the cooled marinade. be covered one day with clingfilm in the fridge drag (marinate).

The next day, take chicken from marinade. Marinade pour through a sieve and collect. drain well vegetables.

Oil heat in a frying pan. The chicken breasts with salt and pepper and brown on each side for 1 minute.

Remove the meat from the skillet; the vegetables in the frying pan, sauté colorless stirring. Sprinkle flour over and stir.

Place vegetables in a roasting pan. Trapped marinade and pour chicken stock, add the meat, heat again over medium heat covered for 15-20 minutes cooking, simmer.

Pumpernickel crumble.

give pumpernickel crumbs, cranberries and balsamic vinegar in the roasting pan and continue cooking for 5 minutes. Season with salt and pepper.

A bit of advice

Serve the protein-rich meat a carbohydrate side dish like potatoes, potato or bread dumplings. To make the festive food long lasting sick.

Per serving: 415 kcal

Roulades on Moroccan style with sultanas and almonds

The protein-rich meat is a great way to meet the need for iron. If you like to eat dinner protein stresses corresponds these low carb meal to your wishes.

Serves 4 meals

1 yellow pepper

30 grams sultanas

40 grams almonds (skinned)

2 tablespoons tomato paste

1 ½ teaspoons harissa

4 large thin slices of beef (as the so around 200 grams)

3 onions

2 cloves of garlic

2 tablespoons oil

2 tablespoons flour

425 grams of canned tomatoes

225 milliliters of dry sherry

Salt and black pepper

The preparation sequence

The pepper into quarters, remove the seeds, clean water and chop into fine strips.

Sultanas and almonds mince separated.

Tomato paste and harissa mix to a paste.

give beef slices on work surface, brush them lightly salt and the tomato Harissa paste.

distribute sultanas and almonds on it. The peppers place transversely to the rolls.

Roll the rolls tight and stuck with toothpicks.

Peel the onions and garlic and finely shred.

The oil in a deep frying pan or in a Dutch oven heat. Dip the rolls in flour, shaking off excess flour and fry the rolls in hot oil all around, take out.

Add the onions and garlic to the skillet and sauté 1 minute.

give rolls back into the frying pan. Canned tomatoes and sherry and leave to heat up again.

Everything covered over medium heat simmer 70-80 minutes, while the roulades from time to contact.

When cooked, remove the meat rolls and season the sauce with salt and pepper. Good to: couscous.

A bit of advice

When children eat with and you want to forego the sherry, replace the alcohol by vegetable broth.

Per serving: 511 kcal

Mustard eggs with spinach and tarragon

Although this vegetarian classics contains a considerable amount of grease, but the calories are well spent. Because eggs provide in addition to vitamins, minerals and omega-3 fatty acid abundant lecithin; of spinach contains a lot of folic acid. Both together ensure shiny hair, beautiful skin and strong nails, say some experts.

Ingredients for 2 meals

4 eggs (M)

1 onion

2 stalks tarragon (may substitute 1 / 2Teelöffel dried tarragon)

125 grams of young spinach

1 tablespoon oil

160 milliliters soy cream

2 tablespoons coarse mustard

Salt and freshly ground pepper

Tabasco

The preparation sequence

anpiksen eggs, put in boiling water and cook soft as wax in 6-7 minutes. Peel onion and chop finely. clean tarragon in water, shake dry, pluck leaves and finely shred. clean spinach in cold water in water and drain well.

Oil heat in a frying pan and sauté the onions in it. Stir in soy cream and heat again.

the spinach to the sauce and cook for 2 minutes.

Stir in mustard and tarragon and season the sauce with salt, pepper and a few splashes of Tabasco.

Drain the eggs and discourage short. Peel eggs and warm in the mustard sauce. These potatoes fits.

A bit of advice

Because free-range chickens eat a lot of green stuff, contain their eggs usually more bioactive plant compounds than that of animals without outlet. It is worthwhile to pay attention to quality.

Per serving: 394 kcal

Spicy chicken curry with ginger and tomatoes

Thanks to its high content of good usable protein saturates chicken enjoyable without overloading with fat calories. Fresh ginger and the abundance of spices contained in the paste invigorating and stimulate digestion gently.

Ingredients for 2 meals

350 grams of chicken breast

50 grams Tikka Masala Paste

3 tablespoons cream yoghurt

3 small red onions

1 piece of ginger root (so about 30 grams)

1 tablespoon oil

425 grams of canned tomatoes (drained)

1 tablespoon tomato paste

75 grams of soy cream

Salt and black pepper

Black cumin as desired

The preparation sequence

Chicken breast fillet rinse and pat dry. First, in thick slices, then chop into cubes.

Tikka masala spice mix and cream yoghurt mix in a bowl, chicken cubes and blend it well. infuse Cover and refrigerate overnight (marinate).

Peel the onions and chop into wide strips. Ginger, peel and finely chop. Oil heat in a frying pan, fry the onions and ginger for 2-3 minutes. Chicken diced and continue to fry for 1 minute.

chop canned tomatoes little give with tomato paste and 125 milliliters of water in the frying pan, heat up again. Cover and cook over medium heat for 10 minutes.

When cooked, pour little soy cream to again briefly heat again. Season with salt and pepper. Preparing with remaining soy cream. sprinkle If desired Nigella about. These brown rice fits.

A bit of advice

bring a green salad to the table: Thus, from the Curry a complete, easy low-carb eating.

Per serving: 385 kcal

Asparagus and tomato salad with shrimps and dill

The combination of various beneficial nutrients such as protein, fiber, potassium, vitamin A and C and unsaturated fatty acids does Galle, eyes, gastrointestinal tract and the blood pressure well.

Ingredients for 2 meals

1 lemon

1 red onion

1 bunch dill

200 grams of cherry tomato

150 grams prawns (ready to cook)

2 tablespoons olive oil

1 teaspoon agave syrup or honey

Salt and black pepper

500 grams of white asparagus

The preparation sequence

express lemon. Onion peel and chop into fine strips. clean Dill in water, shake dry and chop. Clean tomatoes in water and cut into two halves. lemon juice, onion, dill and tomatoes with shrimp, oil and agave syrup in a bowl. Add salt and pepper, and mix well.

Clean asparagus in water and peel thoroughly with a vegetable peeler. Woody ends from crushing and the crushing rods diagonally into slices. Allow the asparagus tips throughout.

Putting a sufficiently large saucepan, boiling pan with salt water for cooking and the asparagus in it for 4-5 minutes until al dente cooking, simmer.

Drain asparagus in a colander and drain well.

give still warm to the remaining ingredients and mix thoroughly. infuse 3 minutes again with salt and pepper from the mill and bring to the table.

A bit of advice

Even faster and slightly spicy: Take sometimes green asparagus, which needs only the lower end peeled to be.

Per serving: 238 kcal

Roast beef rolls with pumpkin curd and Chinese cabbage

Much protein and low in carbohydrates making filled rolls for optimum light dinner. They also provide the body with B vitamins and iron and are therefore good for nerves and oxygenation.

Ingredients for 2 meals

2 eggs

100 grams of pickled pumpkin (glass)

3 stalks coriander

150 grams Magerquark

1 small organic lemon

Salt and freshly ground pepper

150 grams of Chinese cabbage

10 slices of roast beef (without fat trim)

The preparation sequence

anpiksen eggs, place in boiling water and boil hard in 8-9 minutes. Quenching peel, and chop.

Meanwhile pumpkin to drain in a colander and coarsely chop. clean coriander in water and shake dry. Papers pluck and finely shred.

cottage cheese with pumpkin and coriander in a bowl. clean lemon in water, wipe dry; grate the peel finely expressing juice and both mix with the cottage cheese mixture. Add salt and pepper, and stir in the chopped eggs.

Clean chinese cabbage, clean water and shake dry. mince with a large knife into very fine strips. In a bowl, lightly salt and knead vigorously for 3-4 minutes, so that it is smooth.

give roast beef slices on work surface, lightly salt and pepper. distribute each 1-2 teaspoons pumpkin Quark it.

Each disc with little Chinese cabbage prove firmly roll up and place on a plate. Garnish with remaining cabbage and bring to the table.

A bit of advice

For those who prefer it, the filling can also wrap in well-fat slices of turkey or chicken breast cuts. And if you want more fiber, served all remaining Chinese cabbage - with little vinaigrette mixed - as a raw vegetable salad.

Per serving: 356 kcal

Fish fillets with almond crust on melted cherry tomatoes

With one serving, take the daily requirement of iodine to be. Abundant protein and unsaturated fatty acids provide fillets and almonds. And the tomatoes bear cytoprotective agents and pro-vitamin A to the positive balance in!

Ingredients for 2 meals

1 onion

1 large clove garlic

1 small organic lemon

2 tablespoons canola oil

300 grams of cherry tomato

75 milliliters of white wine or vegetable broth

4 tablespoons ground almonds (40 grams)

1 pinch dried thyme

Salt and freshly ground pepper

4 Lengfischfilets (so around 75 grams)

1 bunch of parsley

The preparation sequence

Onion and garlic peel and finely shred. clean lemon in water, the bowl rub and set aside.

Sauté onion and garlic glazed in 1 tablespoon oil.

Clean tomatoes in water and pour into the saucepan, Cauldron.

Deglaze with wine or vegetable broth. Cover and simmer for 10 minutes at low heat.

Meanwhile, ground almonds with thyme and grated lemon zest Mix. Lightly salt and pepper.

Rinse fish fillets, pat dry and sprinkle with salt. Laying With one side in the seasoning mixture and press firmly.

Residual oil heat in a nonstick skillet. Fish fry on the spicy side over medium heat briefly. Consult and place in a baking dish. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection: regulator to position 3: 180 ° C, at gas) Bake about 8 minutes.

clean parsley in water, shake dry and chop. Under the tomato stir, season with salt and pepper and place on plate 2. Preparing The 2 fish fillets on top and bring to the table.

A bit of advice

Lengfischfilets is tasty - but you can for this recipe as desired also other solid fish fillet such as take the redfish, cod or pollock.

Per serving: 396 kcal

Fried plaice fillets with crab, spinach and crispy croutons

Much easily digestible protein makes the delicious creation for optimum dinner late at night or the ideal lunch for all those who love to enjoy, without burdening the stomach and intestines.

Ingredients for 2 meals

75 grams whole grain ciabatta (the previous day)

1 onion

150 grams of young spinach

3 stalks dill

6 plaice fillets without skin (so about 60 grams)

Salt and coarsely ground pepper

1 tablespoon oil

1 piece of lemon

75 grams shrimps (peeled)

The preparation sequence

crush bread into very thin slices and heated, preheated oven at 200 ° C (with convection: regulator to position 3: 180 ° C, for gas) until golden brown around the 4-5 minutes on the rack in that way.

Meanwhile, peel the onion and chop into fine strips. take croutons from the oven and crush with your hands.

clean spinach in cold water, rinse in water and drain well. clean Dill in water, shake dry and coarse teasing. Rinse plaice fillets, pat dry, salt and pepper.

Heat the oil in a nonstick skillet heat and plaice fillets fry on each side for 1-2 minutes. Carefully add on plate and keep in oven when switched off warm.

the onion strips and spinach in the frying pan and fry for 1-2 minutes, stirring constantly. Season with salt and pepper. express lemon over the frying pan.

give crabmeat into the skillet and miterwärmen short. The crushed croutons and dill, mix.

distribute Spinach Crab vegetables on the fish fillets and go immediately to the table.

A bit of advice

Variations complacent? No problem: try the dish it out with chard, mustard cabbage or bok choy instead of spinach! Something cheaper wird's way, if you replace the North Sea crabmeat by deepwater crab meat.

Per serving: 370 kcal

Grilled zucchini flowers with pecorino and chili

In the flowers of the garden pumpkins infected beta-carotene, and helps prevent fatty deposits in the arteries. Support is the yellow dye by olive oil. His unsaturated fatty acid helps to keep the blood lipids liquid.

Serves 4 meals

8 zucchini flowers

1 dried red chili pepper

3 stalks Oregano

1 lime

4 tablespoons olive oil

50 grams pecorino cheese

Salt and freshly ground pepper

The preparation sequence

The sharp outer sepals around the stem eliminate approaches.

Open flowers carefully detach the punches and then the lower flowers ends from crushing.

Chilli crumble. clean oregano in water, shake dry, pluck leaves, finely chop and add the squeezed lime juice in a bowl.

Olive oil stir.

Pecorino with a vegetable peeler planing fine.

A grill pan to warm. Grill the flowers over medium heat around 4-5 minutes, then place on a plate, season with salt and pepper and sprinkle immediately with the marinade. give cheese on top and leave for 15 minutes.

A bit of advice

The season for zucchini flowers is short; mostly they are only offered in June. Anyone who wants to make the dish more satiating, sprinkled roasted sunflower seeds and it would be both the flavor as on the circulatory support by the unsaturated fatty acids.

Per serving: 160 kcal

Marinated mozzarella with olives and dried tomatoes

Olives and their oil are rich in oleic acid, a monounsaturated fatty acid. Thus they improve the relationship between the "good" and "bad" cholesterol, have a hypotensive action and curb inflammation in the vessels. Especially people with a high risk of cardiovascular disease benefit.

Serves 4 meals

½ lime

40 grams of green olives without stone

50 grams of dried tomatoes (drained)

2 tablespoons olive oil

1 small dried chilli pepper

250 grams of mozzarella (9% fat)

black pepper

Rosemary for garnish

The preparation sequence

The lime express Measure 1 tablespoon of juice. Olives and dried tomatoes finely shred.

In a bowl with olive oil and lime juice mix. Chilli crumble and also mix in.

Drain the cheese and cut into small pieces.

mince mozzarella in slices or cubes

Drizzle with the spiced oil and infuse at room temperature for 15 minutes (marinate). With little rosemary garnished bring to the table.

Tips

When buying of mozzarella on the packaging: Did she once inflated, is good taste there, the cheese may have already become bitter.

Per serving: 183 kcal

Marinated Clams with chilli pepper and parsley

The clams are low in fat, contain selenium and zinc for a properly functioning immune system. In addition, a portion of which already provides half the daily requirement of vitamin D, which also acts in the immune system: It pushes the immune cells, which can then react faster to attackers.

Serves 4 meals

1 kg clams (fresh or frozen)

1 large onion

2 cloves of garlic

1 green chilli pepper

½ bunch of parsley

½ lemon

2 tablespoons olive oil

275 milliliters of dry white wine or fish stock

Salt and freshly ground pepper

The preparation sequence

Scrub clams and provide for 1 hour in cold water; thereby changing the water once. (Thaw Frozen mussels.)

Peel and chop onion and garlic Meanwhile in small cubes. Pfefferschote cut lengthwise in half, remove the seeds, clean water and chop into fine strips.

clean parsley in water, shake dry, pluck leaves and coarsely chop. express lemon.

Drain in a colander clams. Open mussels sort.

Oil in a wide saucepan, Cauldron heat, sauté onion and garlic until soft. Pfefferschote add and also sauté briefly.

Pour the white wine and cook once.

Clams and cook covered over high heat about 4 minutes of boiling, simmer until all the mussels have opened, thereby shaking the saucepan, Cauldron several times.

Clams with a slotted spoon from the saucepan, take Cauldron and enter on a plate. Mussels that have not opened, sort out.

give parsley in the Sud, with salt, pepper from the mill and lemon juice.

Sud pour over the clams and bring immediately or cooled on the table.

A bit of advice

The fresh clams nearing shopping The preparation sequence; they are not long lasting. As soon as the slightest hint of ammonia odor is noticeable, it may no longer be used.

Per serving: 97 kcal

Mushrooms in balsamic vinegar with garlic and parsley

Whether wild or cultivated mushrooms if mushrooms or chestnuts: The vegetable side shines through a high content of vitamin D. It is one of the substances of which we often take too little. Especially for vegetarians are fungi, a particularly valuable source of this bone strengthening vitamin, because they come otherwise mostly too short.

Serves 4 meals

425 grams mixed mushrooms

2 cloves of garlic

2 stalks parsley

2 tablespoons olive oil

Salt and freshly ground pepper

175 milliliters of classic vegetable

3 tablespoons balsamic vinegar

The preparation sequence

Clean mushrooms with a brush or a paper towel and chop into pieces of equal size.

Peel garlic and finely shred.

clean parsley in water, shake dry, pluck leaves and coarsely chop.

Heat oil in a skillet and garlic in it sauté 1 minute.

Mushrooms and cook for 3-4 minutes until vigorously over high heat while stirring. Season with salt and pepper.

Pour the broth.

The parsley and leave to cook for 1 minute.

Balsamic vinegar and cook for another 2-3 minutes. Leave to cool for 2 hours.

A bit of advice

A dish for almost all cases: The mushrooms taste as an appetizer as well as a starter or side dish. And if you like, they mixed sometimes with hot pasta or an omelette filled with it!

Per serving: 69 kcal

Sardines Venetian style with onions and sultanas

The protein-rich appetizer contains plenty of selenium. The trace element acts as a free radical scavenger in our body and has important functions in the thyroid metabolism.

Serves 4 meals

30 grams sultanas

650 milliliters of white wine or grape juice

4 red onions

800 grams Sardine (ready to cook)

Salt and freshly ground pepper

5 tablespoons flour

4 tablespoons olive oil

3 allspice berries

1 teaspoon coriander

2 cloves

2 bay leaves

250 milliliters of white vinegar

The preparation sequence

cover raisins with a little white wine and soak 10 minutes.

Peel the onions and chop into very fine slices.

Clean sardines in water, remove any adhering scales.

Sardine pat dry and season inside and out with salt and pepper.

turn fish in flour. Tap off the excess flour carefully.

3 tablespoons olive oil in a frying pan heat up. The sardine fry until golden brown on each side. Remove sardines, drain on absorbent paper and then lay side by side in a baking dish.

The skillet wipe. sauté onion in remaining oil over medium heat while stirring for 4-5 minutes colorless. Spices and bay leaves give.

Remaining white wine and vinegar pour.

Sultanas add, heat again and simmer for 10 minutes. give marinade piping hot over the sardines and leave to cool. infuse covered 1 day in refrigerator with plastic wrap (marinate). In order for the shrimp not ice cold on the table, 30 minutes before serving to take out of the fridge.

A bit of advice

The double portion is made quickly. The antipasti can be stored for several days in the fridge - so you have more of it.

Per serving: 424 kcal

Feiner fennel salad with thinly sliced salami

The vegetables with the typical anise flavor protects with its high content of vitamin C, E and beta carotene, the cells against free radicals. Its essential oils also relieve colds and stomach and intestinal complaints.

Serves 4 meals

1 large fennel bulb (so about 500 grams)

1 red onion

1 small organic orange

½ lemon

100 grams of fennel salami in very thin slices

1 teaspoon honey

1 teaspoon Dijon mustard

Salt and freshly ground pepper

3 tablespoons extra virgin olive oil

The preparation sequence

Clean the fennel, clean water, pat dry and chop the vegetable slicer or with the slicer into thin slices.

Peel onion and chop finely. Rinse Orange hot, dry rub and rub about half the cup finely.

express Orange and measure 2 tablespoons juice. also expressed lemon and measure 1 tablespoon juice.

Preparing fennel and onions with salami slices on a plate decorative.

Orange juice, lemon juice, honey, mustard, salt and pepper from the mill. Olive oil embezzled. The sauce over the ingredients pour, infuse 10 minutes and bring to the table.

A bit of advice

You can not get enough of anise flavor? Then roast one teaspoon fennel seeds without fat briefly in the frying pan and sprinkle it over the appetizer!

Per serving: 193 kcal

Marinated green olives with fennel and orange

Fat or fit? Although the latter, because olives contain fat, but still only 150 calories per 100 grams. Moreover, their oil from fatty acids composes that are positive for the body. The vast monounsaturated oleic acid z. B. has a favorable effect on the cholesterol level of skill by lowering the bad LDL cholesterol.

Serves 4 meals

350 grams of green olives with stone

1 small red chili pepper

1 red onion

1 small fennel bulb (so about 200 grams)

½ bunch basil

1 Orange

2 tablespoons olive oil

freshly ground pepper

The preparation sequence

press olives slightly or chop with a small knife, and place in a bowl.

Cut chili pepper lengthwise in half, remove the seeds, clean water and finely shred.

Onion peel and chop into very thin rings.

Clean fennel in water, clean, the brew herauszerkleinern wedge shape and chop the potato into small cubes.

clean basil in water, shake dry, pluck leaves and coarsely chop. All about olives give.

Cut orange in half and squeeze. Add 3 tablespoons of orange juice and olive oil to the olives and season with freshly ground pepper. infuse all mix well, cover and refrigerate 24-36 hours (marinate).

A bit of advice

Enjoy the pickled olives, a glass of red wine, as is common around the Mediterranean. The contained therein bioactive substance resveratrol prevents deposits in the blood vessels and strengthens the heart.

Per serving: 169 kcal

Braised chicken in red wine with shallots, mushrooms and herbs

Low fat, high protein - the "Coq au vin" saturates without straining. A high content of niacin and vitamin B6 does the nervous system well, "clean" the phenols in red wine the veins and get the heart.

Serves 4 meals

1 bunch of soup vegetables

12 small shallots

5 garlic cloves

4 sprigs of thyme

Salt and freshly ground pepper

3 bay leaves

300 grams small mushrooms

1400 grams of chicken breast on the bone

4 tablespoons flour

2 tablespoons olive oil

2 tablespoons tomato paste

500 milliliters of red wine (burgundy)

350 milliliters chicken stock

as desired: 3 stalks parsley

The preparation sequence

Clean greens, clean water and chop into pieces. Shallots and garlic peel. clean thyme in water and shake dry. Place in a bowl and season with salt and pepper, mix well with bay leaves. Clean mushrooms, possibly briefly rinse and pat dry.

Chicken breasts cold rinse and pat dry. With a large knife to the sternum along the fillets from the bone crushing, divide each breast half into 3 pieces.

Chicken pieces sprinkle with a little flour. Olive oil in a ovenproof skillet or a roasting pan to warm. Chicken pieces sauté around vigorously, remove.

The vegetables and mushrooms in the skillet or roasting pan give, also sear. Tomato paste and stir fry briefly. Chicken pieces to show.

pour red wine and broth and bring to a boil. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection: 180 ° C; in gas: regulator to position 3) simmer for 35-40 minutes.

Clean, chop If desired parsley in water and pour over the finished chicken.

A bit of advice

Take a good red wine and chicken breast Biohändler, then irresistible taste and seductive scent are guaranteed. These crispy baguette - voilà, there goes your feast!

Per serving: 427 kcal

Salmon and cucumber frying pan with dill and anise liqueur

The easiest way to a healthier heart and powerful gray cells via the omega-3 fatty acid. Salmon is one of the best sources for it. In the combination with rapeseed oil and soybean cream all valuable fatty components are assembled. Since worth every Fettkalorie!

Ingredients for 2 meals

1 cucumber (500 grams)

1 red onion

250 grams of salmon fillet (without skin)

1 tablespoon canola oil

Salt and freshly ground pepper

2 tablespoons anisette

125 milliliters classic vegetable

125 milliliters soy cream

3 stalks dill

The preparation sequence

clean cucumber in water, peel and cut in half. Using a spoon, scrape the seeds out. Cucumber flesh into about 1.5 centimeters wide pieces shred. Peel onion and chop finely.

Rinse salmon fillets, pat dry and chop cubes in about 2 centimeters. Heat oil in a nonstick skillet heat and fry the fish round light brown. Removing salt and pepper.

give onions in the frying pan and briefly sauté it. Cucumbers and cook fry 2 minutes. Season with salt and pepper.

Deglaze with the aniseed liqueur.

Broth and soy cream add. Boil blank, then downshift temperature and simmer for 4 minutes at low heat.

Meanwhile clean Dill in water, shake dry and flags pluck. Put the salmon back into the frying pan. cook 2 minutes remaining, season with salt and pepper. Sprinkle with dill and bring to the table.

A bit of advice

A court for all cases: if you want a high-protein-fitting low-carb dinner, served a low fat soup or a salad with low-fat dressing anticipated. Choose a high-carbohydrate side dish like potatoes or rice to a balanced lunch therefrom.

Per serving: 358 kcal

Stuffed turkey rolls with celery and apple salad with avocado

The full load of valuable unsaturated fatty acids from walnuts, avocado and olive oil helps to lower high cholesterol levels and out and improve blood lipids balance.

Ingredients for 2 meals

30 grams of walnut kernels

1 piece of celeriac (so about 200 grams)

Pinch of salt

1 apple (so about 200 grams)

3 tablespoons yogurt (0.3% fat)

freshly ground pepper

1 tablespoon Worcestershire sauce

Tabasco

8 slices of smoked turkey breast (so about 200 grams)

1 small lemon

1 ripe avocado (so about 200 grams)

1 tablespoon olive oil

The preparation sequence

chop walnuts coarsely and lightly fry in a frying pan without fat.

Celery, peel, clean water and chop into fine strips. provide for 1 minute vigorously boiling salted water (blanching).

In a colander drain or lift out with a slotted spoon and rinse with cold water. clean apple in water, chop sliced out the seeds and cut into fine strips.

Celery, apples and walnuts in a bowl mix with the yogurt. Season with salt, pepper, Worcestershire sauce and Tabasco.

Place on each slice of turkey cuts little celery salad and roll. stuck with toothpicks. Squeeze the lemon.

Cut avocado in half, stone and loosen the flesh from the shell. Sliced mince and place on a plate. Season with salt, pepper and 1-2 tablespoons of lemon juice. With oil drizzle, turkey rolls on set and put on the table.

A bit of advice

Having no ripe avocados? Then wrap the fruit just in newspaper and let it ripen 2 or 3 days!

Per serving: 478 kcal

Chicken cutlets with roasted tomatoes and Marsala

One portion covers loose the daily requirement of niacin: This B vitamin distributes fatigue and helps to mobilize energy reserves. Lycopene, the red pigment of tomatoes, serves to protect the cells against harmful free radicals.

Ingredients for 2 meals

3 beefsteak tomatoes

1 bunch of parsley

1 large shallot

250 grams of chicken breast

Salt and freshly ground pepper

1 tablespoon canola oil

100 milliliters Marsala

100 milliliters chicken stock

The preparation sequence

Clean the tomatoes in water, cut in half and squeeze out the seeds carefully. clean parsley in water, shake dry and chop. Shallot Peel and finely shred.

Rinse chicken breast fillet, pat dry and slightly oblique chop into thin slices.

Slices between 2 Clingfilm place, with a heavy skillet or a meat mallet to flatten (plate), so small Schnitzel arise, season with salt and pepper.

A frying pan heat up and fry the tomato halves on the cut surface without fat over high heat vigorously and then take out. Put the oil in the frying pan.

Chicken cutlets on each side one minute fry and take in hot oil. shallots and tomatoes into the skillet and fry for 1 minute.

Only the Marsala pour, then let cook the broth and 2-3 minutes.

Schnitzel with parsley short heat in the frying pan, season with salt and pepper. Serve with brown rice or whole wheat pasta.

A bit of advice

Who wants to give up alcohol, replaces the Sicilian sweet Marsala by red grape or cherry juice.

Per serving: 237 kcal

Monkfish cutlets with yellow tomatoes

This meatless schnitzel They cover more than half of the daily requirement of vitamin D. The fat-soluble vitamin is responsible for the calcium and phosphate metabolism and thus for the tooth and bone structure.

Ingredients for 2 meals

14 yellow cherry tomatoes

25 grams capers (glass)

1 shallot

4 sprigs parsley

½ lemon

½ orange

275 grams monkfish

1 teaspoon coriander seeds

5 black peppercorns

2 tablespoons olive oil

125 milliliters of white wine or fish stock

Salt and freshly ground pepper

The preparation sequence

Clean tomatoes in water, cut in half and squeeze out the seeds.

Drain and coarsely chop capers.

Shallot peel and finely chop. clean parsley in water, shake dry, pluck leaves and coarsely chop. Lemon and orange isolated express.

Clean monkfish in water, pat dry and chop slices in 2 centimeters. Cover the slices with cling film and flatten little flat with a meat mallet or pie server. Coriander seeds and peppercorns coarsely crushed in a mortar.

turn fish slices in the spices.

Heat the oil in a nonstick skillet heat and fry the slices of fish in it on each side over high heat for 1 minute. Remove. If desired, with little salt and lemon juice.

the tomatoes and shallots in the frying pan and cook 30 seconds under stirring.

stir 50 milliliters of orange juice and white wine into the frying pan.

Capers give, heat again and cook for 3 minutes at high heat. give fish and parsley in the frying pan and heat it up briefly. With salt and pepper from the mill, and go immediately to the table.

A bit of advice

If you here carbohydrates is missing, then eat a delicious whole grain ciabatta to the Schnitzel. The fiber contained therein to support good digestion and ensure prolonged satiety.

Per serving: 240 kcal

Calamari Skillet with baby aubergines

The seafood is protein and iodine rich. Together with the eggplant gives a big plus in B vitamins that carry the metabolism of protein, fat and carbohydrates. Also for nerves, blood, skin and hair, they are indispensable.

Serves 4 meals

2 calamari (so about 800 grams; or ready plastered squid)

6 baby aubergines (so about 250 grams)

1 piece of ginger (so about 25 grams)

2 cloves of garlic

1 stalk lemongrass

1 red chilli

4 sprigs Thai basil

2 tablespoons oil

Salt and freshly ground pepper

200 milliliters of coconut milk (9% fat)

200 milliliters classic vegetable

Thai fish sauce

1 organic lime

The preparation sequence

Pull the tentacles (tentacles) from the Calamarikörpern (tubes). Headend with Kauwerkzeugen of the tentacles from crushing.

Eliminate transparent whalebone from the Calamarituben.

Calamari place on the work surface and pull the skin and fins. Body and tentacles thoroughly cold rinse and pat dry.

Calamarikörper shred lengthwise and open.

Calamari crush in so to the 5 centimeter squares and slightly scratch the flesh on the inside with a sharp knife.

clean eggplant in water, clean and cut lengthwise into two halves.

Ginger and garlic peel and finely shred. Rinse lemongrass, pat dry and chop into pieces. clean chili pepper in water, chop lengthwise on, remove seeds and finely shred. Thai basil clean water, shake dry leaves pluck and coarsely chop.

1 tablespoon of oil heat in a nonstick skillet. season lightly Calamarikörper and tentacles with salt and pepper and fry until golden brown in hot oil while turning.

Calamari take from the skillet, set aside briefly. Wipe out skillet with a paper towel. Then enter the remaining oil in the frying pan and heat. Fry the eggplant in it on the cut surfaces of about 1 minute. add ginger, garlic, lemongrass and chilli and fry turning another 30 seconds.

Coconut milk and broth pour, heat again and simmer for 1 minute.

give tentacles back into the skillet and cook 1 minute. Then add Calamaristücke and cook everything for a further 30 seconds.

Calamari pan with salt, pepper from the mill and fish sauce. Sprinkle basil before serving it. Lime in columns crush, rich to fry. Serve with whole-grain basmati rice.

A bit of advice

Baby Eggplants are not going to get anywhere, but their big brothers and sisters \ 's in any supermarket - they are just as well suited for the preparation process. Cut them simply crosswise into slices.

Per serving: 302 kcal

Mexican pumpkin seed sauce with coriander

Bioactive ingredients into the pumpkin seeds strengthen the bladder and prevent prostate problems before. In the small power packs still some additionally plugged in vitamin E, minerals and trace elements, and there are many unsaturated fatty acids, including linoleic acid. The ensures that fat is converted into energy to digest, instead of walking in memory cells.

Ingredients for 6 meals

60 grams pumpkin seeds

125 milliliters classic vegetable

1 teaspoon anise

1 bunch coriander

6 leaves romaine lettuce

1 onion (so about 50 grams)

1 clove of garlic

2 tablespoons oil

Pinch of salt

The preparation sequence

Pumpkin seeds roasting without fat in a frying pan until they are slightly inflated.

With the broth in flash hacker or in a food processor grind to a paste.

Anis roast without fat in a frying pan, rising to some smoke.

clean coriander in water, shake dry, pluck leaves and coarsely chop. clean romaine lettuce leaves in water, spin dry and also chop coarsely.

Onion and garlic peel and finely shred.

1 tablespoon of oil in a frying pan heat up heat, fry onion and garlic in light brown.

the onion-garlic mixture, pumpkin seed paste, aniseed, half the coriander and the romaine lettuce in the food processor and puree. Season with salt.

Heat the remaining oil in a frying pan strong, the puree and fry 2 minutes, stirring. (Do not over fry the sauce is usually gray.)

Remaining coriander and cook puree everything together in a food processor again. bringing at room temperature on the table.

A bit of advice

Goes well with poultry, such as grilled chicken breast. The lean meat provides high-quality protein - an especially good usable building material for our organism.

Per serving: 91 kcal

Stuffed chicken breast with ricotta and tarragon

The easily digestible proteins (protein compounds) of chicken can be well converted by the body into muscle. The protein in the ricotta enhances this effect.

Ingredients for 6 meals

250 grams of ricotta

3 stalks tarragon

3 stalks parsley

Salt and freshly ground pepper

6 chicken breasts (around 160 grams)

½ lemon

1 tablespoon honey

little rapeseed oil for the grill

The preparation sequence

Drain at least 4 hours in a fine sieve ricotta.

clean herbs in water, shake dry, pluck leaves and finely shred.

With the drained ricotta mix, salt and pepper.

Clean chicken breasts in water and pat dry. At the top of each fillet deep crush in the breast meat, so a pocket.

Ricotta enter into a piping bag and fill each chest bulging with the cheese mixture.

close bag opening with 2 toothpicks.

express lemon. In a baking dish 1 tablespoon juice with honey mix.

can turn chicken breasts in it, and so covered about 2 hours in the refrigerator draw (marinate).

Remove the meat from the marinade and drain.

Chicken pieces grilled on a hot, lightly oiled grill or under the heated, preheated oven grill repeatedly turning about 12 minutes. With salt and pepper from the mill, and go immediately to the table.

A bit of advice

Enjoy the stuffed chicken breast a fresh salad. Then the body gets additional complex carbohydrates that balance blood sugar levels and therefore saturate long.

Per serving: 242 kcal

Grilled salmon trout with mint pesto

The delicate pink flesh of salmon trout contains abundant fat, but it contains omega-3 fatty acids are a wonder weapon against elevated cholesterol. This also generously supplied Vitamin E enhances the positive characteristics of the fatty acids, and vitamin B12 helps in the formation of blood.

Ingredients for 6 meals

2 salmon trout fillets (so about 400 grams, with skin)

Salt and freshly ground pepper

1 tablespoon mustard

1 organic lemon

3 stalks of mint

1 bunch of parsley

1 clove of garlic

25 grams of pine nuts

4 tablespoons olive oil

little oil for the grill

The preparation sequence

clean fish fillets in water, pat dry and possibly pull out remaining bones with tweezers.

Flesh side of the fillets with salt and pepper and coat with the mustard.

Fillets with the smeared sides together place inside.

clean lemon in water, dry and chop into slices. Spread half the slices in an oiled fish grill rack.

The double fillet in the wire rack insert, cover with remaining lemon slices. The grill rack are sealed and the fillets cold.

clean mint and parsley in water, shake dry, pluck leaves and coarsely chop. Peel garlic and finely shred.

Pine nuts roasted in a frying pan without fat, pour onto a plate, let cool and finely shred.

Herbs, garlic and pine nuts Mix in a bowl with the oil, season with salt and pepper.

Salmon trout grilling on medium hot grill for 6-7 minutes on each side.

The fish is done when the skin is easy to peel. Then bring the pesto on the table.

A bit of advice

Mint, as it is here used for pesto, has a distinctive and intense aroma; this is not for everyone. Who does not like, takes only parsley or basil. Also supporting the Mediterranean touch.

Per serving: 243 kcal

marinated Grilled pork with chili and orange

The filet is one of the leanest parts of the pig and therefore charged the calorie balance barely. Instead, it provides a lot of valuable protein. This portion also fillet the daily requirement of vitamin B1 is all decked, half each of at B2, niacin, iron, and zinc. So the meat strengthens the nerves and the immune system.

Ingredients for 6 meals

2 kitchen-ready pork (so about 600 grams)

1 organic orange

2 red chillies

½ lime

2 tablespoons oil

2 tablespoons tomato paste

little oil for the grill

The preparation sequence

clean, dry Marinade Orange in water and grate the peel finely. express Orange.

Cut chilies lengthwise in half, remove the seeds, clean water and finely shred. express lime.

Prepared ingredients with 1 tablespoon oil, lime juice and tomato paste mix, then place in a tightly closed freezer bag.

Pork pat dry and place in the marinade, seal bag and turn the fillets thoroughly in the marinade, so shake well. be drawn at least 3 hours in the refrigerator (marinate).

accept pork from the marinade and drain. On the medium-hot, lightly oiled grill around so the 15 minutes (possibly slightly longer) grill while turning.

Meat before crushing for 5 minutes wrapped in foil to rest. Serve with grilled melon relish.

A bit of advice

Dab the marinade before grilling roughly from meat from. Drop down too much seasoning sauce on the fire, the rising smoke may contain harmful substances.

Per serving: 302 kcal

Tuna tartare grilled with capers and dried tomatoes

Tuna is rich in omega-3 fatty acid, vitamin D and iodine. Therefore, the low-cholesterol starter has a positive effect on the heart, vessels, thyroid and blood lipids.

Ingredients for 6 meals

1 dried red chili pepper

Paprika (rose sharply)

2 tablespoons olive oil

4 tuna steaks (as the so around 150 grams)

2 red onions

50 grams capers

50 grams of dried tomatoes in oil

1 tablespoon balsamic vinegar

Salt and freshly ground pepper

3 stalks Oregano

The preparation sequence

Chilli crumble and mix with the paprika. The oil stir.

Tuna loins clean water, pat dry and apply in chili oil. For 1 hour cold and pull out (marinate) blank.

Peel the onions and chop finely. Drain and coarsely chop capers.

Drain tomatoes, set aside 2 tablespoons of the oil. Tomato mince.

Onions, capers and tomatoes in a bowl with the vinegar and tomato oil mix, salt and pepper.

clean oregano in water, shake dry, pluck leaves, coarsely chop, add to the bowl and mix.

Tuna take out of the marinade. grilling on the very hot grill on each side to 1 minute - then the fish remains pink inside.

Tuna tear on a board coarsely and mix with the remaining ingredients. infuse 15 minutes remaining (marinate). Then bring to the table.

A bit of advice

Transform the Mediterranean delicacy with fresh salad and bread in an entree. Then the marinated grilled tuna contains enough carbohydrates to make you long tired.

Per serving: 216 kcal

Halibut parcels with fennel and potatoes

Due to the high vitamin D content in marine fish eaters are less affected by bone diseases. The Halibut packet even deliver twice the daily requirement. The vitamin that the calcium storage serves primarily, will also do the teeth well and will further strengthen muscle strength.

Ingredients for 6 meals

6 Halibut (so to so about 150 grams)

2 fennel bulbs (so about 400 grams)

400 grams of large waxy potatoes

1 small organic lemon

5 stalks basil

3 tablespoons olive oil

Pinch of salt

freshly ground pepper

The preparation sequence

Clean fennel bulbs in water, clean, in each case the stalk crushing wedge-shaped out, shred the potato into thin strips.

clean potatoes in water, peel and chop into cubes 1 centimeter.

Diced potatoes in boiling salted water for 7 minutes of boiling, simmer.

After 4 minutes, give fennel strips to the potatoes.

Vegetables drain, briefly hold under cold water (put off) and drain well.

Rinse lemon in hot water, wipe dry. The cup finely rub and squeeze the lemon. clean basil in water, shake dry, pluck leaves and chop into very fine strips.

6 pieces to a size of so crushing aluminum foil around the 30x30 centimeters. On each piece of film 1 teaspoon olive oil spread.

Halibut pieces in water clean, pat dry and spread on the film pieces, salt and pepper.

Distribute vegetables on the fish pieces and season lightly with salt and pepper.

Put some lemon juice, lemon zest and basil on each piece of fish.

Fish pieces pack firmly into the film.

Packet grilling on medium hot grill on one side for 10 minutes.

A bit of advice

Do not feel like grilling or the weather is not ideal for this? The fish packets succeed just as well on the oven shelf: At 200 degrees the fish in 15 to 20 minutes or even.

Per serving: 270 kcal

Shrimp on cucumber and orange salad with orange-lime sauce

Pure enjoyment and simultaneously Power provides the strong suit made of protein and iodine rich shrimp and vitamin C rich citrus fruits. For valuable unsaturated fatty acids that olive oil provides - and the cucumber saturates, without burdening the calories account.

Ingredients for 6 meals

500g large shrimp (ready to cook)

3 oranges (around 100 grams)

1 piece cucumber (350 grams)

2 small romaine lettuce hearts

3 stalks tarragon

1 lime

Salt and freshly ground pepper

4 tablespoons olive oil

2 teaspoons coriander seeds

black peppercorns

The preparation sequence

2 oranges peel so that the shell and all white skin is removed. mince orange slices. Cut the rest of the orange in half and squeeze.

Cucumber peel, cut lengthwise in half, remove seeds with a spoon and chop into very thin slices.

clean lettuce hearts in water, spin dry and chop into bite size pieces.

clean tarragon in water, shake dry, pluck leaves and coarsely chop. place in a bowl with lettuce, cucumber and orange slices.

Cut lime in half and squeeze. 1 tablespoon lime juice, 3 tablespoons of orange juice, a little salt and pepper from the mill and embezzled the olive oil.

The shrimp lengthwise little crush. Eliminate the black intestine threads, shrimp briefly rinse and pat dry well.

Coriander and pepper crush or chew briefly flash hackers from the mill in a mortar. The shrimp so sprinkle.

so grilling shrimp on the hot grill or in a grill pan on each side about 45 seconds. Then lightly salt.

The sauce with the salad mix, cook shrimp on it and bring to the table.

A bit of advice

Direct chargrilled shrimp taste particularly delicious. If you do not want an extra cheer for the barbecue for of course it is also possible to prepare easily in a grill pan.

Per serving: 180 kcal

Tamarind quail with peaches and lettuce

The meat of poultry Mini is low in cholesterol, high in protein and easy to digest. A quail provides almost half the daily requirement of zinc. Our bodies need it to maintain the activity of numerous enzymes. Even skin, hair and nails benefit from this trace element.

Ingredients for 6 meals

6 Quail (ready to cook, so about 150 grams)

1 clove of garlic

2 tablespoons red curry paste

150 grams tamarind

1 teaspoon sugar

3 nectarines (so to 375 grams)

1 tablespoon olive oil (plus a little oil for the grill)

1 tablespoon curry powder

Salt and freshly ground pepper

½ frisee lettuce

½ red oak leaf lettuce

160 milliliters light vinaigrette

The preparation sequence

Peel garlic, finely shred and with curry paste, tamarind, sugar and 1 hefty pinch of salt mix.

Quail rinse inside and outside cold, pat dry and rub with the tamarind paste. can best draw, overnight, covered with plastic wrap in the refrigerator at least 4 hours (marinate).

The next day, clean the nectarines in water, cut in half and remove the stones.

Oil, curry powder, some salt and pepper from the mill in a bowl. Nektarinenhälften in contact.

Clean salads, clean water and spin dry.

Barbecue inflame and lightly oil the grate. The quail on the grill, turning frequently with no grilling to excessive heat around 12-15 minutes. wrap quail in aluminum foil and leave to rest so the 5 minutes.

grilling nectarines on the grill with the cut surfaces down.

Mix salad with the vinaigrette. give with the nectarines on plates and bring the quail to the table.

A bit of advice

The quails succeed in the oven on the wire rack at 220 ° C in so about 15 minutes; Slide the drip pan as a drip underneath. The peach halves, you can distribute to the poultry or roast in a grill pan for the last so the 5 minutes.

Per serving: 398 kcal

Grilled slices of veal liver with raspberry vinegar glaze and fine herbs

The liver contains extremely high levels of vitamin A, which provides among other things for good vision at night. In addition ample iron, which is necessary for transporting oxygen in the cells, and vitamin B12, which reduces fatigue. The fresh herbs provide additional bioactive ingredients.

Ingredients for 6 meals

150 grams of mixed fine salad herb (as salad burnet, sorrel, nasturtium, borage, arugula)

4 tablespoons liquid honey

75 milliliters of raspberry vinegar

750 grams veal liver

freshly ground pepper

12 nasturtium flowers

160 milliliters light vinaigrette

coarse sea salt or fleur de sel

Rapeseed oil for the grill

The preparation sequence

so cooking honey and raspberry vinegar to 1 minute, remove from heat and let cool.

pluck herbs, clean and spin dry in water.

Clean liver slices in water, pat dry and slightly pepper.

Liver on hot, oiled grill charcoal from each side grill 2-3 minutes, turning the liver several times and coat with the vinegar mixture.

Mix the salad herbs and flowers with the vinaigrette. The liver after grilling with the sea salt seasoning and bring to the salad on the table.

A bit of advice

When grilling that the liver is cooked for too long; very well done it will be tough. When the season for the young herbs should be over: liver tastes alone very well also with rocket salad.

Per serving: 327 kcal

Clear asparagus soup with egg custard

The calorie clear asparagus soup containing valuable choline - important for brain and nerve functions, to keep a cool head even in stressful situations.

Serves 4 meals

2 kg of white asparagus

2 eggs (size M or L)

50 milliliters soy cream

Salt and freshly ground pepper

½ bunch of parsley

800 milliliters chicken stock

Pinch of sugar

The preparation sequence

Eggs, soy cream, salt and pepper from the mill by mixing briefly with the hand immersion blender.

clean parsley in water, shake dry, pluck leaves, roughly chop and add to the egg mixture.

A small baking dish (so to the 250 milliliter) may Grease with a little oil and pour in the egg mixture. A rotisserie, which is large enough that the casserole dish fits well, fill 1-2 cm high with hot water. put in casserole dish, put on an oven rack and heated, preheated oven at 150 ° C (with convection is not so good in gas: manual switches to the 1 to 2 filters) can be in so the 40 minutes (can falter).

Meanwhile broth with 500 milliliters of water in a saucepan, pour boiling pans. Clean asparagus in water and peel. give the shells to the broth. The asparagus ends from crushing and also inflict. Over medium heat bring to a boil and cook for 10 minutes. Saucepan, take cooking kettle from the heat and leave for 30 minutes.

After 40 minutes, take the bushhammered egg custard from the water bath and allow to cool, so that it is fixed.

Meanwhile, 12 peeled asparagus tips from crushing and quarters lengthwise. freeze or boil remaining asparagus and use, for example, for a salad.

Cook asparagus tips in a little slightly seasoned with salt and sugar water for 3-5 minutes. Asparagus drain, taking care to collect the cooking water. Asparagus deter short cold.

Line a sieve with a kitchen towel. The asparagus stock through cloth and sieve into a saucepan, pour boiling pans, pour the collected water to cook and keep warm.

To solve the omelette out of shape, drive along with a sharp knife at the edge of the mold. overthrow egg custard on a working board and chop in large cubes 1 centimeter. warm egg custard and asparagus in the soup and bring clear Asparagus soup in warmed deep dishes on the table.

A bit of advice

Peeled asparagus you can easily freeze raw. If you want to then prepare it, simply enter the frozen asparagus directly into hot water and cook as usual.

Per serving: 97 kcal

Asparagus classically prepared with Hollandaise

Asparagus is a real Light product of Mother Nature. Although it consists mostly of water and contains only 13 calories per 100 grams, it is a marvel of flavor and taste! Quite incidentally he also supplies vitamin C, beta-carotene and potassium - more you can not ask.

Serves 4 meals

1 kg white asparagus

Pinch of salt

1 teaspoon sugar

25 grams butter

400 milliliters light Hollandaise

The preparation sequence

Rinse asparagus cold. short start with a peeler under the tip of the asparagus and peel the shell thin.

After peeling the lower woody ends from crushing to see even threads remain, must be nachgeschält.

Asparagus with kitchen string to 4 bundles tie until further use in a wet cloth wrapped Store cool. (The shells can be used for soups on.)

Abundant Bring salted water to a boil and add sugar and butter.

pour in asparagus bundle over medium heat 13-15 minutes cooking, simmer.

Cooked asparagus take out, preferably on a plate Asparagus with hollandaise drizzled bring to the table.

A bit of advice

Serve new potatoes with asparagus and eat it with the shell. For directly beneath hide many vitamins and minerals. You also get as a supplementary dose of fiber.

Per serving: 172 kcal

Easy Hollandaise (based on yoghurt)

Hollandaise as hip Gold? Not with this variant, because that comes thanks to the yoghurt base with far fewer calories than the original full-bodied on the table. And at the same time provides protein!

Serves 4 meals

30 grams of yoghurt butter

½ lemon

3 eggs

½ tsp medium mustard

100 milliliters of vegetable stock (glass)

150 grams of yogurt (1.5% fat; room warm)

Pinch of salt

white pepper

The preparation sequence

Melt the butter in a small saucepan, melt Cauldron and set aside. express lemon.

A wide saucepan, Cauldron fill about halfway with water. Heat the water until it evaporated, but not boiling.

Separate the eggs, egg yolks and mustard and vegetable stock in a blow boiler (pan, boiling pan with round bottom) give (proteins otherwise use). so set the beat kettle on the hot water that it does not touch the water.

Whip the egg-mustard mixture with a whisk or the whisk of a hand mixer until it is creamy and light.

Successively only tablespoon the room warm yogurt, then the melted butter in a thin stream embezzled.

Season with 1-2 teaspoons of lemon juice, salt and pepper. Hollandaise again penetrate briefly. Place in a preheated gravy boat, and go immediately to the table.

A bit of advice

Very important for the success: yogurt and butter should definitely be at room temperature, will clot the Hollandaise. For the same reason the gravy boat must be preheated - or enter the Hollandaise directed at the warm asparagus.

Per serving: 122 kcal

Cabbage in soy cream with red pepper seasoning

Cabbage is easier to digest than the strong cabbage. The light green and sweeter cabbage contains vitamin C and bioactive substances such as sulfides, flavonoids and carotenoids. They fight free radicals and protect cells.

Ingredients for 2 meals

½ small cabbage (so about 300 grams)

2 small onions

1 tablespoon canola oil

1 tablespoon paprika (noble sweet)

160 milliliters soy cream

100 milliliters of classic vegetable

3 stalks dill

Salt and freshly ground pepper

The preparation sequence

Clean cabbage, clean water, if necessary, eliminate the stalk in a wedge shape and chop the cabbage into thin strips. Peel the onions and chop into fine strips.

Oil in a saucepan, Cauldron heat, cook onions over medium heat glazed. Pointed cabbage and continue to cook for 3 minutes.

With paprika sprinkle soy cream and broth pour. Cook over medium heat for 8-10 minutes.

Meanwhile clean Dill in water, shake dry, pluck flags and finely shred. At the end of cooking seasoning the cabbage with salt and pepper and stir in the dill.

A bit of advice

Children are not large vegetable fans generally. In a creamy sauce, as here the soy cream, even the little ones like the cabbage. Preparing also can be kohlrabi, cabbage, cauliflower and broccoli.

Per serving: 208 kcal

Spicy spinach with onions, garlic and soy cream

Power green-white: spinach contains vitamins C, E and A, intercept reliable cell damaging free radicals. Because of its richness in folic acid and iron he does incidentally pregnant and breastfeeding women particularly well. The soy cream supplies here in addition to protein.

Ingredients for 2 meals

300 grams of spinach (frozen)

1 onion

1 clove of garlic

1 tablespoon oil

Salt and freshly ground pepper

2 tablespoons chicken stock

200 milliliters soy cream

nutmeg

The preparation sequence

Thaw spinach. Meanwhile, onion and garlic, peel and finely shred.

express the thawed spinach well and chop coarsely.

Oil in a saucepan, Cauldron heat. Onions and garlic cook until soft over medium heat. The spinach and sauté 1 minute. Season with salt and pepper.

Pour broth and soy cream and mix everything.

Boil down the spinach creamy. Add salt and pepper. rub 1 pinch of nutmeg and bring to the table.

Tips

You might want to take fresh spinach for the court, of course. This makes little more work, because he has to be very thoroughly cleaned several times in water

Per serving: 255 kcal

Cauliflower Polish style with egg, lemon and breadcrumbs

Calcium strengthens teeth and bones. In this supplement the mineral from egg, cauliflower and parsley comes. Perfect, that required for the calcium storage vitamin D to fix them: It is in the yolk!

Ingredients for 2 meals

1 cauliflower (around 600 grams)

1 egg

1 organic lemon

½ bunch of parsley

25 grams butter

1 tablespoon olive oil

2 tablespoons breadcrumbs

Salt and freshly ground pepper

The preparation sequence

Egg in approximately 9 minutes hard boil, rinse and peel. The egg chop coarsely.

While the egg cooks, clean lemon with hot water. Rub dry. Something peel bowl with a potato peeler very thin and shred into fine strips. express lemon juice.

clean parsley in water, shake dry, pluck off the leaves and finely shred.

Clean cauliflower, share and rinse into florets. The florets in a little boiling salted water covered 8-9 minutes cooking, simmer.

Meanwhile, heat butter and olive oil in a frying pan. Breadcrumbs roasting is golden yellow with stirring.

Mix 1-2 tablespoons of lemon juice, lemon zest and parsley among the crumbs. Season mixture with salt and pepper.

Cauliflower drain, drain well and add to the frying pan, gently turn in the breadcrumbs. sprinkle and cook with the egg. Serve with e.g. Boiled potatoes or a gritty wholemeal bread.

A bit of advice

If it is to go little fixer: With 450 grams frozen florets cauliflower to be Polish style just conjure up good!

Per serving: 267 kcal

Baked mushrooms with rosemary and parmesan

Although mushrooms are virtually fat free, they provide plenty of vitamin D, which is found almost exclusively in fatty fish otherwise. This vitamin is essential for building bone. Who do not like fish, so it's best eating as often as possible mushrooms, because one serving meets the needs already to about three quarters.

Ingredients for 2 meals

1 sprig of rosemary

1 organic lemon

1 ½ tablespoons olive oil

300 grams large white mushrooms

Salt and freshly ground pepper

20 grams Parmesan

The preparation sequence

pluck rosemary and finely shred.

Lemon rinse hot, rub lemon peel finely. express lemon and set aside the juice for later. Rosemary and lemon zest mix with the olive oil.

Clean mushrooms and chop into fine slices. Pour into the baking dish and sprinkle with half of the seasoning oil.

With salt and pepper from the mill and in the heated, preheated oven at 200 ° C (with convection: regulator to position 3: 180 ° C, at gas) so bake about 10 minutes.

Parmesan rub, sprinkle over the mushrooms and put them back into the oven tube. Even so bake about 5 minutes until the cheese browns slightly.

Remove, sprinkle with the remaining seasoning oil and little lemon juice and bring to the table.

A bit of advice

You might want to prepare as well pink mushrooms or porcini mushrooms for this recipe. Whatever you take: The fungus also taste lukewarm or cold and stay in the refrigerator up to two days fresh.

Per serving: 142 kcal

Steamed broccoli with sesame, honey and soy sauce

Broccoli is one of the healthiest vegetables because it is rich in vitamins, minerals and phytochemicals. They strengthen the immune system and bone and reduce cholesterol. If he instead is steamed cooked, most of the valuable substances remain in the vegetables.

Ingredients for 2 meals

350 grams of broccoli

2 cloves of garlic

1 tablespoon olive oil

2 tablespoons soy sauce

1 teaspoon of liquid honey

1 lime

1 teaspoon sesame oil

1 tablespoon sesame

The preparation sequence

Peel garlic cloves and chop into fine slices.

Olive oil in a small saucepan, Cauldron warm and the garlic until golden over medium heat.

Soy sauce and honey and cook gently for 1 minute. express lime. Add 1 tablespoon lime juice and sesame oil to soy mixture. Put aside.

Sesame toast in a skillet light brown without fat.

Clean broccoli in water, divide into florets and peel the thick stalk with a vegetable peeler.

chop broccoli stalk into thin slices and line the bottom of a steamer so.

Laying broccoli florets on the discs. Steamer in a suitable, sealable saucepan, Cauldron give, which is flat filled with water.

Saucepan, Cauldron covered put on the stove to boil water and the broccoli dampen 6-7 minutes.

take broccoli from the shock and mix with the sauce. With sesame seeds bring to the table.

A bit of advice

Steaming is a very gentle method of cooking, and she gets not just broccoli well. Also Romanesco cauliflower benefit. Especially tasty is a mixture of two vegetables.

Per serving: 170 kcal

Chanterelles pan with mustard and chives

With the fiber-rich side dish you ever cover two-thirds of your daily requirement of iron - and all without meat! Iron plays an important role in the formation of blood and oxygen supply to the body cells. Chanterelles also contain a lot of vitamin D, which should be included strengthened especially in the sunless winter months.

Ingredients for 2 meals

275 grams chanterelle

1 onion

1 bunch of chives

2 tablespoons oil

Salt and freshly ground pepper

160 milliliters soy cream

1 tablespoon coarse mustard

The preparation sequence

clean chanterelles. (Heavily soiled mushrooms can clean in water and then spin dry in a salad spinner.)

Peel onion and chop finely.

clean chives in water, shake dry and chop into small rings.

Oil heat in a frying pan. Mushrooms fry stirring 3-4 minutes at very high heat.

Onion diced and cook over medium heat for 2-3 minutes. Season with salt and pepper.

Add soy cream and let it boil 2 minutes creamy.

With salt and pepper from the mill and stir in the mustard. Sprinkle the chives over.

A bit of advice

Outside the chanterelle time: The nature of the preparation sequence is also suitable for mushrooms that exist throughout the year. Then, access to the brown, also called rosé, because they are more aromatic than white heads.

Per serving: 248 kcal

Red mullet in foil with Asian vegetables

The gentle cooking in parcels volatilize neither aroma nor ingredients. The typical Asian spices stimulate the metabolism. Ginger relieves both headache colds and makes the blood less viscous.

Serves 4 meals

1 piece of ginger (so about 40 grams)

1 small clove garlic

4 tablespoons soy sauce

1 teaspoon sesame oil

4 tablespoons rice wine or white wine

4 spring onions

1 large carrot

4 baby bok choy

Salt and freshly ground pepper

2 tablespoons olive oil

12 red mullet (so to so about 50 grams)

2 Sternanise

4 teaspoons sesame

The preparation sequence

Ginger Peel and grate using a fine grater. with a teaspoon of grated ginger expressed through a tea strainer and collect the liquid. Peel garlic and finely shred.

Ginger juice and garlic mix with soy sauce, sesame oil and rice wine.

Clean spring onions in water, Clean and chop the long pieces in 3 centimeters. Clean carrot in water, peel and chop into very thin strips (julienne). clean Paksoi in water, cleaned and the leaves from the stems chop.

Spring onions, carrots and bok choy together in boiling salted water for 2 minutes cooking, simmer (blanch), drain, cold deter and drain well.

4 pieces of aluminum foil so about 30 centimeters x 30 centimeters to crush. On each piece of aluminum foil spread 1/2 tablespoon of olive oil.

Laying The 3 red mullet fillets on the foil and season with salt and pepper.

Distribute vegetables on the fish pieces and season lightly with salt and pepper.

Add the seasoning sauce over the fillets. Cut star anise in half. Dispense 1/2 star anise on each vegetable heap.

Sprinkle with sesame seeds and close the film firmly. Fish packets on the medium hot grill without turning 10-12 minutes cooking, simmer.

A bit of advice

Sprinkle the fish with coriander leaves. The favorite herb Asia fits perfectly with the court and evaluates it on by vitamins, minerals and phytochemicals.

Per serving: 276 kcal

Steamed cod with mustard sauce

This The preparation process is slightly lighter than the classic "cod in mustard sauce" for but rich in protein, iodine and vitamin D. With one portion can be the daily requirement of proteins and to the essential information needed for work the thyroid mineral iodine cover almost , Vitamin D is important for the storage of calcium in the bones.

Ingredients for 2 meals

2 cod cutlets (shingled, with backbone, so to so about 150 grams)

Salt and white pepper

1 tablespoon oil

50 milliliters of white wine

2 egg yolks

2 tablespoons tarragon mustard

1 tablespoon whipped cream (or soy cream for cooking and refining)

The preparation sequence

Rinse cod thoroughly, including the removal of the bones adhering blood.

A saucepan, Cauldron fill about 4 centimeters high with water, bring water to a boil. Fish with salt and pepper on all sides.

Line the bottom of a steamer or Dämpfkorbs brush with the oil.

Fish put in the basket and put into the saucepan, Cauldron. Put the lid on and steam the fish for 8-10 minutes over high heat, turning after 5 minutes. (The fish is done when the center bone chal- easily from the flesh and the skin can easily be removed.)

Meanwhile, for the sauce a little white wine, egg yolk and mustard with a large whisk in a bowl over hot water (water bath) pitch five minutes creamy.

Cream stir, season with salt and pepper. Place the fish on a plate and put the mustard sauce on the table. Serve with dill potatoes.

A bit of advice

The times when cod was caught so abundant that the whole of Europe ate it as a cheap fast fish are gone. Today he is one of the species that must be protected from extinction. therefore fish lovers should make sure that their cod comes from the declared yet as harmless fishing area of northeastern Arctic when shopping.

Per serving: 261 kcal

Baked salmon trout from the lemon salt crust

Salmon trout provides plenty of protein and vitamins B6, B12, D and niacin. They strengthen the bones, lower cholesterol levels and activate the stomach and intestines.

Serves 4 meals

1 salmon trout (as the 1.2 kg

4 fresh bay leaves

2 eggs (Size: L)

4 kg coarse sea salt

1 lemon

1 bunch dill

The preparation sequence

Rinse lemon in hot water, wipe dry the bowl and then rub fine. Cut lemon in half and squeeze. clean bay leaves in water, pat dry and share with your fingers into small pieces.

The Separating eggs (yolks otherwise use) and egg whites with a whisk frothy.

Sea salt and lemon juice and mix.

Lemon peel and bay also mix with the salt.

Line a baking sheet cake with ready blank parchment paper. Add approximately 1/3 of the salt mass in size and shape of trout on it.

clean Dill in water and shake dry. Spread half the dill stalks on the salt.

The fish rinse and pat dry. give remaining dill into the abdominal cavity.

Laying trout on the salt. Divide the remaining salt on it and press it down well with your hands; making sure that the trout is wrapped around it. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection: not recommended for gas: to position 3 controller) Bake 45-50 minutes on the middle shelf level.

Remove the fish after cooking in the oven and let it rest for 3 minutes. The salt crust gently break (works best with a sharpening steel, the back of a large, heavy knife or a meat tenderizer) and lift off. Trout with two spoons skin and detach from the bone. Place the fillets on a plate and bring to the table. Serve with small roasted potatoes and aioli or Hollandaise sauce.

A bit of advice

The salt crust seasons only discreetly; their main task is to prevent the evaporation of the water in the fish - thus the meat stays nice and juicy and aromatic. This also works with other whole fish! A rule of thumb for cooking can apply: If the salt crust is light brown, the content is just right.

Per serving: 198 kcal

Peter Fish cooked on a bed of tomatoes in the oven

The John Dory is easily identifiable by the black spots on the back. It provides few calories and fat and high in protein and iodine. The daily requirement of the mineral is already covered by one serving. Iodine is essential for the functioning of the thyroid gland.

Serves 4 meals

1 Peter Fish (ready to cook, headless, so around 1.5 kg)

700 grams of tomatoes (red, yellow and green)

1 bunch scallions

1 bunch basil

Salt and freshly ground pepper

3 tablespoons olive oil (best quality)

125 milliliters of dry white wine (or fish stock)

1 lemon

The preparation sequence

The John Dory cold rinse and drain on absorbent paper or a paper towel.

Clean tomatoes in water herauszerkleinern stem approaches wedge. chop tomatoes into slices and place on a lined finish cutting cake baking paper baking sheet.

Clean scallions, clean water, shred into thin rings and spread on the tomato. clean basil in water and shake dry.

salt and pepper vegetables, drizzle with oil and then put half the basil stalks.

Place the John Dory on the tomato slices and season with salt, white wine or fish stock pour and everything in heated, preheated oven at 180 ° C (with convection: 160 ° C, at gas mark 2-3) so bake about 25 minutes. (The Peter fish is done when the Rückengräte can easily be pulled out and the skin easily detaches from the fish.) Pluck Miscellaneous basil leaves and coarsely chop. Cut the end of cooking the lemon in half and squeeze over the John Dory, sprinkle with basil and bring to the plate on the table.

A bit of advice

If you do not get Dory, take plaice, a whole cod, pike or walleye. Note: Due to the different size of the fish, the cooking times may vary. As a supplement to Dory to recommend potatoes or bread - so that the nutrient balance improved in favor of carbohydrates.

Per serving: 332 kcal

Saithe in Parma Coat on courgettes

The protein-rich fish meal, you will cover the daily requirement for vitamin B12 and iodine. Vitamin B12 is required for the formation of red blood cells and is important for maintaining the protective nerve layer. The trace element iodine we stay mentally and physically fit and active.

Ingredients for 2 meals

2 Seelachsfilets (so around 170 grams)

2 slices of Parma ham (thinly sliced)

1 zucchini (so about 300 grams)

1 clove of garlic

2 tablespoons olive oil

3 tablespoons dry vermouth or black tea

100 milliliters of white wine or pear juice

100 milliliters of classic vegetable

Salt and freshly ground pepper

2 stalks of mint

The preparation sequence

clean fish in water, pat dry and season with pepper. Wrap each fillet with 1 slice of ham, possibly secure with wooden skewers.

Clean zucchini in water, wipe dry and clean. along shred on a vegetable slicer into thin slices.

Peel garlic and chop into fine slices.

1 tablespoon oil in a large saucepan, cook over medium heat boiler heat, sauté garlic colorless therein.

Zucchini and cook fry gentle stirring for 1 minute.

Vermouth, white wine and broth pour and cook covered over medium heat 6 minutes. Season with salt and pepper. keep warm on stove edge.

The remaining oil in a frying pan heat up. Pieces of fish fry over high heat on each side. Place on a baking sheet cake (possibly fat) and heated, preheated oven at 180 ° C (with convection: 160 ° C, at gas mark 2-3) 6 minute boil, simmer.

clean mint in water, shake dry, pluck leaves and coarsely chop. Under the courgettes lift. Distribute vegetables on plate and it put the fish.

A bit of advice

Fresh fish smells pleasantly of sea and salt water, fishy in any case. The Seelachsfilet best cook on the day of purchase.

Per serving: 291 kcal

Fish Fillet packet Mediterranean style

The perfect dinner: a lot of valuable protein, little fat and tidy fiber. Even more plus points they collect to the high content of vitamins A and C. Both make for beautiful skin: Vitamin C strengthens connective tissues, while vitamin A skin supple and remains smooth.

Serves 4 meals

2 large carrots (so about 250 grams)

2 stalks celery (so about 150 grams)

3 spring onions

75 grams of dried tomatoes (in oil, drained)

4 pieces Tilapia (around 180 grams, thawed)

Salt and freshly ground pepper

½ lemon

20 grams capers (drained)

4 sprigs of thyme

4 sprigs of rosemary

2 tablespoons olive oil

The preparation sequence

Clean carrots in water, peel, cut in half and shred into very fine strips (julienne). clean celery in water, clean, unthreading, first in about 7 centimeters long pieces, then shred into very fine strips.

Clean spring onions in water, clean, first in about 7 centimeters long pieces, then shred into fine strips. Dried Tomatoes mince small.

4 pieces finished blank parchment paper (so to the 30 x 20 centimeters) onto the work surface and spread the vegetable strips on it.

Laying Depending 1 fish fillet on the vegetables. Season with salt and pepper. From lemon juice 2 teaspoons express. The 1/2 teaspoon lemon juice over the fish and sprinkle distribute dried tomatoes and capers over. Pipette 1 sprig of thyme and rosemary on the fish.

Fish, each with 1/2 teaspoon olive oil drizzle. Fold the paper into small parcels and wrap it with kitchen twine. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection 180 ° C, at gas: regulator to position 3) on the middle shelf level bake 15-20 minutes.

A bit of advice

Tilapia buy organic quality. These fish are kept outside and fed on GM and additives is omitted completely here.

Per serving: 275 kcal

Fried perch fillets with creamy horseradish sauce

The noble perch fillet brings easily digestible protein on the plate and covers the daily requirement for vitamin B12. It promotes the formation of blood and is particularly beneficial for women who want children.

Ingredients for 2 meals

2 small shallots

20 grams butter

100 milliliters of white wine or vegetable broth

100 milliliters of fish stock

100 milliliters soy cream

1 piece fresh horseradish (around 20 grams)

½ lemon

Salt and white pepper

2 Zander fillets (so around 160 grams;, shingled with skin)

1 tablespoon flour

1 tablespoon olive oil

The preparation sequence

Shallots Peel and finely dice. Butter in a small saucepan, Cauldron warm and shallots sauté it.

Pour white wine and vegetable stock and let boil down almost completely.

The fish stock and let pour again reduce to about half. Soy cream admit and let it boil creamy.

Horseradish, peel and grate finely. express lemon.

Heat sauce again once, remove from heat and stir in the horseradish. Season with salt, pepper and lemon juice. Keep warm.

Zander fillets rinse and pat dry. repeatedly chop the fish skin with a very sharp knife.

Zander fillets with salt and pepper and coat with flour. Excess flour shake it gently. Heat the olive oil in a frying pan strong.

Laying Zander fillets with the skin side down in the skillet and fry very crispy over medium heat 7-8 minutes.

Dip the walleye fillets and cook on the flesh side for 1-2 minutes. give with the sauce on plate and bring to the table.

A bit of advice

Thus the skin is really crispy, brown the pikeperch necessarily sharp and call too soon. Another plus here is that the delicate fish does not fall apart.

Per serving: 393 kcal

Fine Zander and white sausages with refined Curry Orange Ketchup

Unlike the usual Weißwurst this creation does have a lot of flavor but little fat while maintaining ample easily digestible protein.

Ingredients for 10 meals

160 milliliters of dry white wine

4 teaspoon mild curry powder

500 grams perch fillet (without skin)

2 eggs (Size: M)

300 milliliters soy cream or whipped cream

½ bunch of chives

Salt and white pepper

1 meter sausage casing (time preorder the butcher!)

1 red onion

1 tablespoon olive oil

1 small orange

200 milliliters ketchup

Tabasco (optional)

The preparation sequence

The bowl and blade of a food processor for 30 minutes in the freezer place. Meanwhile, boil the white wine until it is syrupy. 1 teaspoon curry stir and chill.

Rinse the very well-chilled pike-perch fillet cold, pat dry and chop into small pieces. take eggs directly from the refrigerator and divide. Egg whites with the fish in the food processor or in a tremendous hackers chop finely.

give plenty of ice cubes in a bowl and then put a second bowl. in hanging a fine sieve and pour in the mass pike. stroke a spoon as quickly as possible through the sieve.

Slowly pull the cold soy cream or cream with a whisk under the Zander puree. Refrigerate.

clean chives in water, shake dry and chop into very small rings. lift with the cold white wine syrup under the Zander mass. Season with salt and pepper. For 30 min, chill.

The gut repeatedly flush thoroughly with cold water. fill fish mixture into a piping bag with Lochtülle. evert the intestine to the spout, press little Zander mass in the intestine to remove the trapped air. Now the end of the intestine tie with kitchen twine.

fill fish ground with an even pressure in the intestine. divide up 10 small sausages each by a pivot and tie with yarn. The end of the intestine also bind. Sausages several times with a pin and put 30 minutes cold.

Onion peel and finely chop. Heat the oil in a small saucepan, Cauldron heat and cook the onion until soft. Squeeze the orange and measure 75 milliliters of juice.

stir ketchup and orange juice under the onions, sprinkle remaining curry powder over it and briefly heat again. Season to taste with Tabasco, salt and pepper.

In a wide saucepan, Cauldron so to the 5 liters of salt water at 70 ° C (thermometer use - the water is too hot, coagulates the sausage mixture). Sausages put, cover with a tea towel and leave for 15 minutes. With the skimmer lift, giving on a plate and go immediately with the sauce on the table.

A bit of advice

The "sausage" as the la Star Chefs is really noble, but far from easy. They succeed even experienced only if they adhere strictly to the recipe and make sure that all the ingredients are cold (will clot the fish protein very quickly).

Per serving: 143 kcal

Fried mackerel fillets with red wine sauce on roasted beetroot leaves

Low fat mackerel and olive oil are not exactly - but she points each with a large portion of valuable omega-3 fatty acid or unsaturated fatty acids. Who will be enough potatoes or brown rice, the dietary fiber balance compensates optimally.

Ingredients for 2 meals

1 red onion

2 tablespoons olive oil

1 sprig of rosemary

200 milliliters of red wine or beetroot juice

125 milliliters chicken stock

350 grams of beetroot leaf

1 clove of garlic

Salt and freshly ground pepper

2 mackerel fillets (so around 160 grams; with skin)

2 tablespoons flour

little cornstarch (as desired)

The preparation sequence

Peel onion and chop finely. 1/2 tablespoon of oil in a small saucepan, Cauldron heat. Onions sauté until soft.

clean rosemary in water, slightly shake dry and give the red wine into the saucepan, Cauldron. boil down to about 1/3 of the liquid.

Chicken stock and let pass again boil down to half. Strain through a sieve into a second saucepan, pour boiling pans and set aside.

clean beetroot leaves in water and spin dry.

Peel garlic and finely shred.

1 tablespoon of oil in a frying pan heat up. Beetroot leaves and garlic over medium heat for 1-2 minutes while stirring fry. Add 2 tablespoons of water and covered with a small heat 4-5 minutes cooking, simmer. Season with salt and pepper.

Rinse mackerel fillets, pat dry, season with salt and coat with flour. The remaining oil in a second skillet heat. Fish fillets in it from each side fry for 2-3 minutes.

Heat the sauce again once and bind as desired, for example, with little being rührter in cold water cornflour.

Add the beetroot leaves on plates and distribute the fillets on top. With the sauce drizzled bring to the table.

A bit of advice

The beetroot leaves taste super spicy and slightly tart. If your grocer does not have, it can be replaced by good fresh spinach or arugula.

Per serving: 495 kcal

Panfried salmon steak with tarragon salsa Verde

This gently cooked dish, many ingredients bale disproportionately confined space: unsaturated fatty acids, easily digestible protein and vitamins (B6, B12, D, E, niacin). Already with a portion you have covered your daily requirement.

Ingredients for 2 meals

2 salmon steaks (so ready to cook around 200 grams)

4 sprigs parsley

2 stalks tarragon

1 spring onion

2 tablespoons capers

25 grams of green olives (without stone)

½ lemon

2 tablespoons olive oil

Salt and freshly ground pepper

1 red onion

1 large carrot

1 fennel bulb

125 milliliters of white wine

5 peppercorns

1 bay leaf

2 cloves

The preparation sequence

clean parsley and tarragon in water, shake dry and chop the leaves finely.

clean spring onion in water, clean and chop into fine rings. Drain and chop capers. Olives mince finely. express 1 tablespoon of lemon juice.

Parsley, tarragon, spring onion, capers and olives with olive oil, lemon juice, salt and pepper in a bowl stir. let stand for 30 minutes.

Meanwhile, Peel the onion, carrot and clean peel, clean fennel. Vegetables in 1 centimeter chop thin slices or chunks.

Place vegetables with white wine, peppercorns, bay leaves and cloves in a saucepan, Cauldron. With 2 liters of water filling, sprinkle with salt and bring to a boil.

pour in the salmon steaks and downshift the heat. Salmon let simmer 10-12 minutes at low heat just below the boiling point (poaching). The fish is done when the center bone can be easily removed.

lift fish from the Sud and enter on plate.

Pour the broth through a sieve and put the vegetables with the sauce (salsa verde) for salmon on the table.

A bit of advice

Whether you choose to poached salmon with salsa verde (green sauce made of various herbs) as a side dish of potatoes, rice or bread, is left to your taste. Anyway you get so that the necessary carbohydrates to protein and (healthy!) Fat in fish.

Per serving: 303 kcal

Green fish curry with tilapia, Romanesco and coconut milk

Green dominates and this is reflected in the popularity of this Asian dish again. This is firstly the easily digestible fish protein, which is, among other things indispensable for bone formation, secondly to the so stimulating for intestinal dietary fiber from vegetables and thirdly to the vitamins and minerals that both thrown in while mitliefert.

Ingredients for 2 meals

1 small red onion

2 cloves of garlic

1 stalk lemongrass

2 tablespoons oil

2 teaspoon green curry paste

100 milliliters of coconut milk (9% fat)

100 milliliters of coconut water (Tetra Pak)

100 milliliters of fish stock

1 small Romanesco

8 yellow cherry tomatoes

1 small yellow pepper

2 tablespoons Thai fish sauce

300 grams Tilapia

Salt and freshly ground pepper

4 sprigs coriander

The preparation sequence

Onion and garlic peel and finely shred. clean lemon in water and chop into slices.

1 tablespoon of oil in a saucepan, Cauldron heat. Onion, garlic and lemongrass sauté 3-4 minutes.

Curry paste and fry for another 3 minutes while stirring.

Coconut milk, coconut water and fish stock to give, bring to a boil and lower heat 20 minutes boiling, simmer.

enter through a sieve and set aside.

Meanwhile clean Romanesco and divide into florets. In salted boiling water 4 minutes of boiling, simmering, cold deter and drain.

Clean tomatoes in water. Pepper into quarters, clean, remove seeds, clean water and chop large pieces into 1 centimeter.

The remaining oil in a shallow pan, cooking kettles or wok heat. Diced peppers fry 3 minutes.

Romanesco and tomatoes.

Pour the sauce to vegetables and reheat once, fish sauce and cook for another 3 minutes.

clean fish in water, pat dry and cut into large pieces. Season with salt and pepper. put fish on the curry and covered with small heat infuse 7-8 minutes.

clean coriander in water, shake dry and chop the leaves. Fish curry with coriander sprinkled bring to the table. Serve with rice fits.

A bit of advice

Tilapia is an originally African perch, which now comes from freshwater farms. Who wants to strengthen the intake of iodine for themselves, instead choosing fish such as cod, pollock or redfish. Either way: The term "curry" for such a mix of vegetables plus fish (or meat) crept out of India in the global kitchen language.

Per serving: 359 kcal

Brathering Asian style with ginger, star anise and chilli

Fresh herring are also called green herring. But not why \ 's green light here, but because of the high content of valuable omega-3 fatty acid. They protect the heart and vessels, lower high cholesterol and blood pressure. Abundant valuable protein and some vitamins and minerals provides the Asian spiced herring as well.

Serves 4 meals

4 green herring (ready to cook gutted and scaled)

Salt and freshly ground pepper

2 tablespoons flour

3 tablespoons oil

2 red onions

1 piece of ginger root (so about 35 grams)

1 stalk lemongrass

3 lime leaves

1 red chilli

200 milliliters of white vinegar

3 tablespoons cane sugar

2 tablespoons soy sauce

2 Sternanise

6 allspice berries

5 white peppercorns

The preparation sequence

Clean herring thoroughly inside and out in the water, pat dry and season with salt and pepper, single coat with flour, tap off excess flour.

Heat the oil in a large skillet heat. Herring as fry from each side to the 4 minutes.

Fish next to each other in a flat wide baking dish with high sides or in a bowl, leave little cool.

Peel the onions and chop into fine slices. Ginger peel and also chop into fine slices. From lemon peel the outer leaves, crushing both ends from crushing, the remaining stalk into small pieces. Rinse, wipe dry and possibly beaten into pieces lime leaves. Rinse chilli. If \ 's supposed to be less sharp, cut peppers in half and scrape out seeds.

Vinegar, 200 milliliters of water, 1 teaspoon salt, sugar, soy sauce, onion, ginger, lemon grass, lime leaves and chilli in a saucepan, Cauldron mix. add star anise, allspice and peppercorns and cook everything briefly once, then simmer over low heat 10 minutes. Saucepan, pull Cauldron from heat and let the mixture (Sud) to cool for about 5 minutes.

Pour the still warm Sud evenly over the pegs, let everything cool completely and covered with plastic wrap in the refrigerator to marinate for two days.

A bit of advice

Wholemeal bread is an ideal supplement to the Asian herring. So the rather fat dish is rich in dietary fibers and makes sustainable tired.

Per serving: 417 kcal

Zander with sauerkraut and mushroom and white wine sauce

Sauerkraut is a fountain of youth for intestinal and defense. The lactic acid cabbage stimulates digestion, reduces the intestinal flora and wards off bacteria. It lowers cholesterol and protects the heart and vessels.

Serves 4 meals

325 grams of sauerkraut (fresh or canned)

2 small onions

2 tablespoons oil

200 milliliters of dry white wine (Riesling)

Salt and freshly ground pepper

5 juniper berries

1 bay leaf

200 grams of mushrooms

2 shallots

1 tablespoon butter (15 grams)

160 milliliters of fish stock

160 milliliters soy cream

4 walleye fillets (with skin, flaked, so around 160 grams)

little flour

The preparation sequence

Sauerkraut briefly rinse and drain well.

Peel the onions and chop into fine strips.

1 tablespoon oil in a shallow pan, Cauldron heat. Onions sauté until soft over medium heat.

Sauerkraut and deglaze with 70 milliliters of white wine. Season with salt and pepper. Juniper berries and bay leaf and simmer covered, stirring frequently for 15 minutes at low heat.

Meanwhile clean mushrooms, stem ends from crushing and the mushrooms into quarters. The shallots Peel and finely dice.

Butter in a small saucepan, Cauldron heat. Mushrooms and sauté shallots until soft stirring.

pour remaining white wine and let reduce by half.

Pour the fish stock it and boil down to half. Soy cream and leave to boil creamy. Keep the sauce warm.

easily crush the fish skin with a very sharp knife.

The remaining oil in a frying pan heat up. The fish with salt and pepper and coat with flour.

With the skin put in the frying pan down over medium heat 7-8 minutes until very crispy.

turn fish and fry for 2-3 minutes. Preparing fish on the sauerkraut and bring the sauce to the table.

A bit of advice

No other fish skin is crispy as with Zander. Fry therefore long enough on the skin side, savoring him this pleasure. If you want to give up white wine in the sauce, replace the share of fish stock.

Per serving: 329 kcal

Salmon fillet on tomatoes with black olives and basil

Salmon and olives contain unsaturated fatty acids that regulate blood fat and lower blood pressure. Iodine from the fish supports the thyroid. The fat-soluble vitamins A, D and E are good for the eyes, bones and lower high cholesterol levels.

Ingredients for 2 meals

2 large tomatoes (so about 150 grams)

20 grams capers

40 grams of black olives (pitted)

1 anchovy fillet (glass)

¼ lemon

2 stalks basil

3 tablespoons olive oil

Salt and freshly ground pepper

325 grams of salmon fillet (without skin)

The preparation sequence

Clean tomatoes in water, into quarters, remove the seeds and chop into small strips. Put in a bowl.

Capers, olives and anchovies fillet chop roughly and add to the tomatoes. express lemon district hand over the bowl.

clean basil in water, shake dry, pluck leaves and coarsely chop. enter with half of the olive oil to the remaining ingredients. Add salt and pepper, and mix well.

Rinse salmon fillets, pat dry and chop diagonally into thin slices. Lightly salt and pepper.

Residual oil heat in a nonstick skillet. Salmon fillet in case of strong heat from each side 30 seconds fry.

give tomatoes in the skillet and heat while stirring for 1 minute. Place on warmed plates, prepare the salmon fillet on it and bring to the table.

A bit of advice

A low carb dish first class - if you want more fiber, just enough rice, cereal or whole-meal bread and a green salad.

Per serving: 407 kcal

Baked trout with spicy avocado corn salad

The protein of the trout and the vitamins A, C, D and E in vegetables and fruits are a strong team. It strengthens and supports muscles, brain, eyes, bones, heart and blood vessels for the smooth functioning.

Ingredients for 2 meals

150 grams of corn (canned, drained)

2 ripe tomatoes (so about 50 grams)

1 ripe avocado (so about 200 grams)

2 spring onions

6 stalks coriander

1 small red chili pepper

1 small lime

Salt and freshly ground pepper

2 tablespoons olive oil

2 trout (ready to cook, so about 350 grams)

The preparation sequence

Drain corn. Clean tomatoes in water, quarter, core and roughly chop. Both in a bowl.

Cut avocado in half and dissolve out the stone.

Loosen the pulp from the peel, chop cubes in 2 centimeters and in the bowl.

Clean spring onions in water, clean and chop the white parts into thin rings. clean coriander in water, shake dry and 2 stalks aside, chop the rest. Chili clean in water, cut lengthwise in half, remove seeds and finely shred. in the bowl with chopped coriander.

express lime and stir half of the juice with salt, pepper and olive oil from the mill. Mix with the salad ingredients and set aside.

clean trout in water and pat dry. Season with remaining lime juice, salt and pepper from the mill and place on a greased baking sheet cake. Pipette 1 stalk coriander into the abdominal cavities. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection: to position 3 controller: 180 ° C, at gas) Bake on the middle shelf level 20 minutes. raise trout from the plate and put the salad on the table.

A bit of advice

Similarities are here by no means accidental: The lettuce contains the same ingredients as the famous guacamole cream. Do it like the Mexicans and take definitely nice ripe avocados, so you have the full, delicate aroma.

Per serving: 537 kcal

Ling on caraway cabbage with dill and sour cream

With just one serving ling the daily requirement is covered in iodine. The mineral to which we lack often plays a central role in the formation of thyroid hormones. For more fiber: bring Simply boiled potatoes or brown rice to the table!

Ingredients for 2 meals

1 onion

300 grams of cabbage

2 tablespoons canola oil

½ teaspoon cumin

125 milliliters classic vegetable

2 Lengfischfilets (so around 160 grams)

Salt and pepper from the mill

4 sprigs of dill

3 tablespoons sour cream or sour cream

The preparation sequence

Onion peel and chop into fine strips.

Clean cabbage in water, clean, free from Strunk and also shred into fine strips.

1 tablespoon of oil in a saucepan, Cauldron heat, sauté onions and cumin over medium heat glazed.

Pointed cabbage and continue to cook for 3 minutes.

Add broth, heat again and cook over medium heat for 8-10 minutes.

Meanwhile, rinse the fish fillets, pat dry, salt and pepper. Heat the remaining oil in a frying pan and fry the fish in it strongly from each side for 3 minutes.

clean Dill in water, shake dry and chop coarsely.

Sour stir into the cabbage, season with salt and pepper from the mill. Transfer to plates, give fish fillet on top, sprinkle with dill and bring to the table.

A bit of advice

Up to 40 kilos can weigh up to a full-grown ling - why are the fishmonger usually very long fillets; the dealer will cut off the desired amount.

Per serving: 373 kcal

Sauerfleisch Monkfish with Aquavit, dill and mustard seeds

The fine Plate brawn is a very popular recipe because the Sauerfleisch calories and is low in fat. It also strengthens bones, protects the heart and vessels, the vision promotes at night and lowers elevated cholesterol.

Serves 4 meals

8 sheets of white gelatine

100 grams of red onion

1 carrot (so about 100 grams)

400 milliliters of fish stock

400 milliliters of dry white wine or fish stock

1 bay leaf

2 teaspoons mustard seeds

75 milliliters of white vinegar

450 grams of monkfish

Salt and pepper from the mill

1 bunch dill

5 tablespoons of aquavit or cranberry juice

little sour cream as desired

The preparation sequence

Gelatin soak in cold water for 5 minutes.

Peel the onions and carrots and both planing into thin slices.

bring fish stock to the half of the white wine, onion, carrot, bay leaf and mustard seeds to a boil. Then let steep 15 minutes at low heat.

Squeeze out the gelatine, add to the hot stock and dissolve with stirring, not boil!

Stir vinegar, let the Fond little cool. Season with salt to taste.

Fond pour through a sieve. remove bay leaf, put aside vegetables.

Clean monkfish in water, pat dry and chop into cubes 2 centimeters. Season with salt and pepper from the mill.

Remaining warm white wine. The monkfish cubes covered for 5 minutes simmer in the not cooking wine.

clean Dill in water, shake dry, pluck flags, finely shred and add along with the Aquavit in the rear.

That aside Asked vegetables and fish cubes decorative give in 4 soup plates.

carefully pour stock into the dish, then refrigerate for at least 6 hours. Let stand at room temperature before serving 10 minutes. bring to the table as desired with little sour cream.

A bit of advice

Enjoy the Sauerfleisch Baguette as a side dish or baked potatoes and a salad. To come to carbohydrates and a balanced supply of nutrients.

Per serving: 151 kcal

Loach stew with onions and peppers

In addition to easily digestible protein contains the noble fish omega-3 fatty acid, have a favorable effect on blood lipids. Also in fish meat sits the mineral iodine, which supports the work of the thyroid gland.

Ingredients for 2 meals

3 onions

1 clove of garlic

1 red pepper (so about 200 grams)

2 tablespoons olive oil

1 tablespoon paprika (noble sweet)

1 tablespoon paprika (rose sharply)

175 milliliters of classic vegetable

75 milliliters soy cream

1 organic lemon

350 grams of loach filet or perch fillet

Salt and pepper from the mill

3 stalks parsley

The preparation sequence

Peel the onions and chop into cubes 1 centimeter. Peel garlic and chop into fine slices.

Pepper into quarters, remove the seeds, clean water and chop into cubes 1 centimeter.

Oil heat in a saucepan, cooking kettle or frying pan. Sauté onions and garlic over medium heat for 5 minutes.

Peppers diced and further cook 4 minutes.

Sprinkle with paprika and the broth pour. Boil boil 5 minutes.

Soy cream to give and continue cooking for 4 minutes.

Rinse the lemon with hot, dry, grate the peel finely. Cut lemon in half and squeeze out 1 half.

Stir lemon zest into the sauce.

clean fish in water, pat dry and chop large pieces in 2 centimeters.

Season the fish pieces with pepper from the mill. give pieces of fish on the vegetables and covered allow 7-8 minutes over medium heat draw.

clean parsley in water, shake dry, pluck and chop leaves. At the end of cooking to taste the fish stew with salt, pepper and lemon juice and sprinkle with parsley.

A bit of advice

If you get any wolffish or you fish with firm meat is too expensive, you soft on saithe or redfish, as frozen food; the fish do not defrost, but give frozen in the sauce.

Per serving: 387 kcal

Sesame fish sticks with spicy cucumber salad

In this classic of children's kitchen nutrient light is not red grease points. For the fish sticks provide high-quality protein, which is needed for building muscles. The daily requirement of iodine is covered with a portion of more than 100 percent, the vitamin D needs almost half.

Ingredients for 2 meals

300 grams Seelachsfilet

1 cucumber (so about 500 grams)

1 red onion

1 tablespoon white wine vinegar

1 teaspoon of liquid honey

4 tablespoons canola oil

4 sprigs of dill

3 tablespoons flour

4 tablespoons breadcrumbs

1 tablespoon sesame

Salt and freshly ground pepper

1 egg

The preparation sequence

The cucumber peel and slice into very thin slices. Lightly salt and leave to drain for 15 minutes in a colander.

Peel onion and chop finely. In a bowl with vinegar, honey, salt, pepper and half the oil mix.

The drained cucumber, mix. clean Dill in water, pat dry, finely shred and fold.

Fish Rinse, pat dry and chop cross wide in 2 centimeter strips. Season with salt and pepper. Place the flour on a plate and turn the fish strips therein.

Breadcrumbs with sesame mix on a plate.

In another dish, whisk together the egg and salt.

Pull pieces of fish through the egg, and then turn into the breadcrumbs. Crumb press firmly.

The remaining oil in a nonstick skillet heat and the fish sticks around until golden brown over medium heat.

Drain on paper slightly and bring the cucumber salad on the table.

A bit of advice

Record for the child-friendly court quietly frozen fish - he stands in terms nutritional fresh in every way. If you want to fill solubilizing fiber, on the table you simply bring potatoes or whole-meal bread to the delicious sticks.

Per serving: 513 kcal

Redfish with basil foam and broad beans

This main meal is not just calories but very popular. The protein from the snapper and the beans is well utilized by the body and builds muscle. In addition, the vegetable provides satiating fiber.

Ingredients for 2 meals

225g broad beans (fresh or frozen)

1 red onion

1 clove of garlic

4 tablespoons olive oil

Salt and black pepper

½ lemon

3 eggs

25 grams Parmesan

350 grams of fish fillet

little flour

75 milliliters of white wine

5 stalks basil

The preparation sequence

Onion and garlic peel and finely shred. loosen thick bean seeds from the skin or thaw and then release it from the shell.

1 tablespoon olive oil in a small saucepan, Cauldron heat. Onions and garlic cook until soft.

Beans add and sauté 3-4 minutes. With salt and pepper lemon juice from the mill and some splashes and set aside.

2 eggs, whisk in a bowl. Grate the Parmesan finely and lift with little pepper into the egg.

Redfish fillets slightly oblique chop into thin slices.

Season fish with salt and pepper and coat with flour. Excess flour tap. Remaining olive oil in a nonstick skillet heat.

pull fish slices through the egg mixture.

put slices of fish in the heated oil. From each side for 3 minutes to medium heat until golden yellow with less. clean basil in water, shake dry, pluck leaves. Some aside, chop the rest finely.

Meanwhile, white wine, remaining egg and basil beat in a bowl over a hot water bath for 5 minutes by whisk creamy. Add the beans with the fish on a plate and sprinkle with basil foam. If desired, with basil leaves decorate.

A bit of advice

If just is not a season for broad beans, which take from the deep cooling rack. Broad beans are delicious with mint. Replace them as desired simply against the basil.

Per serving: 693 kcal

Monkfish with braised peppers

In this court all infected, which makes the Mediterranean diet so healthy: easily digestible protein, unsaturated fatty acids, fiber, phytochemicals and vitamins A, D, E and C. This combination has a positive effect on the gut, eyes, bones, heart, vessels and lowers elevated cholesterol.

Serves 4 meals

600g monkfish

2 onions

2 cloves of garlic

8 Turkish Spitzpaprika (so about 800 grams)

4 tablespoons olive oil

Salt and freshly ground pepper

100 milliliters of dry white wine or cranberry juice

100 milliliters of classic vegetable

425 grams Pizza tomatoes (canned)

1 tablespoon coriander seeds

1 teaspoon black peppercorns

40 grams capers (glass)

50 grams of green olives (without stone)

3 stalks basil

The preparation sequence

Peel the onions and garlic and finely shred.

Cut the peppers lengthwise in half, remove seeds and clean water.

2/3 of the oil in a sealable roaster heat. Onions and garlic cook until soft over medium heat in 3-4 minutes.

Pepper strips and cook for further 3-4 minutes cook.

Season with salt and pepper seasoning, pour in the white wine.

Vegetable broth and tomatoes and covered over medium heat simmer 15 minutes.

Meanwhile crush coriander seeds and peppercorns in a mortar.

Clean monkfish in water, pat dry and chop into pieces of about 50 grams. Sprinkle with the crushed spices.

The remaining oil in a heavy skillet heat and fry the monkfish pieces with very strong heat around short sharp.

give capers and olives in the roasting pan for vegetables, season with salt and pepper.

The pieces of fish on the vegetables Laying, stew covered possibly salt and further 7-8 minutes. clean basil in water, shake dry, pluck leaves and coarsely shred. When cooked, sprinkle over the fish.

A bit of advice

Monkfish is one because of its solid, aromatic meat of the finest and most expensive fish. Therefore Pay close attention to the cooking time. If it is exceeded, the delicacy is hard and tough - the have neither you nor deserves the fine fish.

Per serving: 430 kcal

Salmon on colorful bean salad with three kinds of beans and dried tomatoes

The beans provide plenty of protein and fiber. It also covers the daily target at "beautifier" vitamine biotin half. Do not worry the way of fat in salmon: It consists almost entirely of valuable fatty acids that do the body good things.

Ingredients for 2 meals

350 grams of salmon fillet (without skin)

100 grams of green beans

100 grams of wax bean

2 stalks savory

Salt and freshly ground pepper

125 grams kidney bean (drained, canned)

2 small red onions

50 grams of dried tomatoes in oil

1 tablespoon red wine vinegar

1 teaspoon Dijon mustard

2 stalks basil

1 tablespoon olive oil

The preparation sequence

Clean the beans in water, clean, eventually unthreading and break long pieces in 4 centimeters. Clean Savory in water and cook in salted water for 10-12 minutes.

Beans drain and plunge with a slotted spoon into cold water. Then drain well and eliminate the savory.

The kidney beans in a colander, rinse and drain well.

Peel the onions and slice finely on the vegetable slicer or crush with a knife into thin rings.

Drain sundried tomatoes and taking care to collect the oil. chop tomatoes into thin strips.

In a bowl, vinegar, mustard and a little salt and pepper with a whisk stir. 3 tablespoons of tomato collected oil embezzled.

Mix beans, onions and dried tomatoes in a bowl with the sauce and leave for at least 15 minutes.

Rinse salmon fillets, pat dry and chop wide strips in about 2 centimeters. clean basil in water, shake dry, pluck leaves and tear into small pieces with your hands.

Season salmon with salt and pepper. Olive oil in a frying pan heat up. Salmon from each side fry 1 minute. The bean salad cook, sprinkle with basil and bring to the table.

A bit of advice

Wax beans are particularly delicate and therefore ideal in salads, but have only a short season. Who does not get fresh, accepts wax beans out of the can or just doubled the amount of green beans.

Per serving: 487 kcal

Greek tuna salad with olives and caper vinaigrette

The piquant salad dominate many colorful vegetables. Its advantage: It is low in calories and provides the body with plenty of vitamins, minerals, fiber and phytochemicals. They act in this mix of positive effects on eyes, intestines, bone and blood formation.

Ingredients for 2 meals

1 head romaine lettuce

1 small red onion

1 cucumber (so about 300 grams)

1 red pepper (so to 175 grams)

1 yellow pepper (so to 175 grams)

2 green peppers (glass)

210 grams Tuna naturell (drained, canned)

5 stems of parsley

6 green olives (without stones)

1 tablespoon capers

½ lemon

Salt and freshly ground pepper

4 tablespoons olive oil

The preparation sequence

Eliminate the outer leaves of Roman lettuce.

clean salad in stagnant water in cold water, drain well and chop crosswise into very thin strips.

Onion peel and slice into thin rings.

Clean cucumber and peppers in water.

Clean the cucumber into quarters and chop into thin slices. Peppers into quarters, clean, remove seeds, rinse and chop into fine strips.

chop peppers into rings.

Drain tuna and share with a fork into small pieces.

Onion, cucumber, peppers, hot peppers and tuna mix.

clean parsley in water, shake dry, chop leaves. Olives and capers also chop.

expressed lemon half, mix 2 tablespoons of lemon juice with salt and pepper. The olive oil embezzled. give over the salad just before serving.

A bit of advice

Submit (fry bread and still hot, rub a peeled clove) as a side dish of garlic bread. Thus, not only increases the fiber content of this healthy salad: allicin, an aromatic ingredient of garlic, helps lower cholesterol levels in.

Per serving: 373 kcal

Crispy prawns in breadcrumbs crust on avocado carpaccio

In addition to easily digestible protein supply shrimp plenty of vitamin E and iodine. These nutrients help protect the cells. Even the soft flesh of the avocado has a lot to offer, especially highly unsaturated fatty acids and essential vitamins.

Ingredients for 2 meals

6 king prawns (without head, so to so about 50 grams)

1 piece Parmesan cheese (so about 40 grams)

½ organic lemon

5 tablespoons breadcrumbs

2 stalks of parsley

1 small clove garlic

Salt and freshly ground pepper

1 egg (Size: M)

2 tablespoons flour

1 avocado (around 225 grams)

1 teaspoon honey

2 tablespoons olive oil

1 bed garden cress

The preparation sequence

clean lemon in water, wipe dry and rub 1 teaspoon peel finely. Cheese also Finely grate. Both mix with breadcrumbs in a bowl.

clean parsley in water, shake dry, pluck leaves and finely shred. Peel garlic and finely shred. Both mix with the breadcrumbs.

Shrimp so break out of the shell that the tails remain still there. Shrimp along the back crush and eliminate the gut. Season shrimp with salt and pepper.

Egg whisk. only turn the shrimp in flour, then drag through the egg and then call in the breadcrumbs, thereby, if possible let the tail freely. Crumb press firmly. Place the shrimp on a lined finish cutting cake baking paper baking sheet and heated, preheated oven at 225 ° C (with convection: in position 3-4 Controls: 200 ° C, at gas) Bake 10-12 minutes.

Meanwhile, cut avocado in half, remove stone. solve pulp from the peel and chop into very thin slices.

give avocado slices on 2 plates. Season with salt and pepper. express lemon.

1 tablespoon of lemon juice, honey, salt and pepper from the mill. Olive oil embezzled. Avocado slices with lemon oil sauce drizzle. Kresse mince from Beet and sprinkle over the avocado slices. bring to the shrimp on the table.

A bit of advice

Who wants to save fat calories, olive oil can when dressing for the avocado off or takes only half.

Per serving: 504 kcal

Grandmother's roast veal with red wine and vegetables

The classic Sundays Family Eating creates a good atmosphere at the table. Not only does the meat with stewed vegetables a culinary delight, rich in protein and low in fat, the ingredients also relieve stress and iron deficiency, strengthen bones, heart and blood vessels and reduce blood cholesterol.

Serves 4 meals

800 grams veal meat (from the rump)

3 stalks celery (so about 250 grams)

4 carrots (so about 400 grams)

5 onions

Salt and freshly ground pepper

2 tablespoons canola oil

2 tablespoons tomato paste

1 pinch dried thyme

650 milliliters of red wine or beef stock

250 milliliter veal stock

4 sprigs parsley

The preparation sequence

Peel carrots and clean, clean celery in water, clean and unthreading. Both long in 4 centimeter pieces shred. Peel the onions and cut into quarters.

Meat dry. Season with salt and pepper.

Heat the oil in a roasting pan heat and brown the meat on all sides over high heat vigorously.

Remove the meat. Put the vegetables in the roasting pan and fry 4-5 minutes over high heat while stirring.

Tomato paste and thyme add, cook briefly, red wine and Fond pour and bring to a boil.

Meat show in the roasting pan. On the oven rack in the heated, preheated oven at 175 ° C (with convection: 150 ° C, at gas mark 2) on the 2nd rail simmer 2 hours from below, thereby douse again with the fund from the Rotisserie.

Meanwhile, clean the parsley in water, shake dry, pluck leaves and finely shred.

Remove the meat from the roasting pan, wrap in aluminum foil and let rest 5 minutes.

The sauce with salt and pepper from the mill, parsley. Meat cut bring to the table with sauce and vegetables into slices.

A bit of advice

A creamy side dish to this is homemade potato and carrot puree. It harmonises for frying and gives the festive dish an extra dose of carbohydrates and satiating Bioaktivstoffen.

Per serving: 404 kcal

Veal fillet Sicilian style on oranges and grapefruit salad

What are our apples for Sicilian oranges. Oranges and grapefruits are prepared often hearty. And since they are mostly used raw, the vitamin C is retained. It will not only strengthen the defense, it repulses also free radicals and protects the skin from too much sun.

Ingredients for 2 meals

2 oranges

1 pink grapefruit

Salt and freshly ground pepper

1 red onion

1 small fennel bulb (so about 150 grams)

25 grams of pistachios

½ lemon

4 tablespoons olive oil

6 veal fillets (so to so about 50 grams)

2 sprigs of rosemary

The preparation sequence

Peel oranges and grapefruit with a knife so thick that all white skin is removed with the shell.

chop oranges and grapefruit slices, place on a plate and season with a little salt and pepper.

Red onion peel and chop into fine rings.

Clean fennel and chop into very small pieces or strips. Clean the fennel leaves in water, shake dry and finely shred.

chop pistachios coarse and slightly roast in a frying pan.

Put all prepared ingredients on orange and grapefruit slices. express lemon.

2 tablespoons of lemon juice with a little salt and pepper mix, embezzled 3 tablespoons of olive oil. To give the orange and grapefruit slices and leave for 10-20 minutes.

Veal fillet pat dry, put between plastic wrap and pat little flat with the meat tenderizer.

clean rosemary in water and shake dry. Remaining olive oil in a nonstick skillet heat. Veal fillet in hot oil on each side 1 brief minute fry along with the rosemary. salt Veal fillet, bring pepper and with the salad on the table.

A bit of advice

Take in the short winter season blood oranges. They taste stronger and slightly more bitter than regular oranges. Something honey, which is firmly anchored in the Sicilian cuisine, gives a slight sweetness.

Per serving: 585 kcal

Veal stuffed cabbage with capers, garlic and cumin

Niacin and zinc in veal strengthen the defense and the nerves. The mustard oils contained in the carbon and the capers strong also the immune system; the cabbage is also unrivaled rich in vitamin C.

Serves 4 meals

700 grams veal Hack (possibly at the butcher reservations)

1 white cabbage (around 1 kg)

2 onions

1 clove of garlic

3 tablespoons oil

40 grams capers (glass, drained)

2 eggs (Size: M)

Salt and freshly ground pepper

1 teaspoon cumin

1 tablespoon paprika (noble sweet)

400 milliliters of veal stock

125 milliliters soy cream

The preparation sequence

Carbon clean water and remove the outer leaves. The brew herauszerkleinern wedge. Put a large saucepan, cook brine tank and bring to a boil.

Meanwhile succession 16 leaves detach from the cabbage, enter into the boiling water and 3-4 minutes of boiling, simmer.

Lifting, let Rinse and drain under cold running water. Place on a paper towel, cover with a second towel and pat dry well. The hard, middle veining herauszerkleinern.

Peel the onions and garlic and finely shred. 1 tablespoon oil heating. Onions and garlic cook until soft.

leave little to cool in a bowl. Minced meat, capers, eggs, salt and pepper and blend it all at a meat batter.

The 2 cabbage leaves combine and give each 1 Portion Hack on the leaves. Hard roll and tie with kitchen twine.

The remaining oil in a saucepan, Cauldron heat and fry the 8 cabbage rolls in from each side brown.

Cumin and paprika give. Veal stock into the saucepan, pour boiling pans and bring to a boil. The cabbage rolls covered over medium heat simmer 35-40 minutes, turn once during cooking.

Stir soy cream into the sauce and cook for another 5 minutes open. Season with salt and pepper. give cabbage rolls on plate and bring as desired with brown rice or mashed potatoes on the table.

A bit of advice

Especially digestible: Record for a change quiet times Wirsing--pointing or Chinese cabbage. This also saves time because the more tender leaves do not need to be cooked so long.

Per serving: 452 kcal

Stuffed veal chop with Roquefort

It provides us with a lot of protein - essential for building muscle. We also suntans from the entire vitamin B complex and the daily requirement of zinc. The latter is involved in numerous enzyme activities in the body, the B vitamins are essential for metabolism. Together they promote cell growth of skin, hair and nails.

Ingredients for 2 meals

1 veal chop (so about 450 grams with stem bone)

2 onions

2 cloves of garlic

1 bulb (around 180 grams)

Salt and freshly ground pepper

1 pinch of sugar cane

2 tablespoons olive oil

2 stalks marjoram

60 grams Roquefort cheese

100 milliliters of white wine

100 milliliters soy cream

½ lemon

The preparation sequence

Peel the onions and chop thick rings in 5 mm. Peel garlic cloves and crush. clean, quarters and remove the cores bulb in water. Pears quarter cut into two halves.

Onion rings, garlic and pear pieces put in a roasting pan and season with salt, pepper from the mill and sugar, sprinkle with 1 tablespoon of olive oil. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection 180 ° C, at gas: regulator to position 3) so bake about 10 minutes.

clean marjoram in water, shake dry, pluck and chop the leaves. Roquefort crumble and mix with marjoram.

In the meat horizontally a bag mince and fill with the cheese; zustecken the incision with 2 wooden skewers. salt and pepper the meat.

The remaining oil in a heavy skillet heat and brown the chops on each side over high heat for 2-3 minutes. put on the onion and fry in the oven for 25-30 minutes. With a wooden skewer pierce: Runs Out Pink Gravy, the chop is internally still bloody. Who does not like, frying accordance few minutes longer until exiting juice looks bright.

The veal chop remove, wrap in aluminum foil and let rest 5 minutes.

Place the roasting pan on the stove and heat the meat juices once. Deglaze with white wine and let boil completely.

The soy cream pour and let it boil for 3-4 minutes over medium heat creamy. From half a lemon 2 teaspoons expressed juice. The sauce with salt, pepper and lemon juice. For meat bring to the table.

A bit of advice

Complete the dish with boiled potatoes, rice or bread as a supplement kohlenhydratliefernde. The sauce also tastes delicious when cooked with apples.

Per serving: 596 kcal

Veal cutlets from the frying pan with sage and lemon sauce

Because abundant iron plugged in veal and spinach, blood formation is promoted. And it is beneficial to all women who want to become pregnant, or who already have a child that they are breastfeeding. It also helps others who have stress - both women and men.

Ingredients for 2 meals

6 thin veal cutlets (so about 60 grams)

2 stalks of sage

1 organic lemon

1 shallot

250 grams of fresh spinach

2 tablespoons olive oil

Salt and freshly ground pepper

125 milliliters soy cream

The preparation sequence

put veal cutlets with plastic wrap or a freezer bag and Flatten with a meat mallet or heavy skillet.

clean sage in water, shake dry, pluck leaves and coarsely chop.

Rinse lemon in hot water, wipe dry. Peel the shell with a potato peeler thin and then chop into very fine strips. (Deduct alternative with a zester thin strips.)

Squeeze the lemon.

Peel the shallot and chop finely. Clean spinach, clean water and spin dry.

1 tablespoon of oil in a frying pan heat up. Veal escalopes fry from each side 1 almost a minute over high heat. Removing, salt and pepper in the heated, preheated oven at as around 100 ° C (with forced air: 80 ° C, at gas mark 1) keep warm.

Wipe skillet. Heat the remaining oil in it and fry the shallots 2 minutes glassy. The spinach and pan fry for 1-2 minutes. With salt and pepper from the mill and give a warm plate.

giving sage and lemon zest in the frying pan, 2 tablespoons lemon juice.

Soy cream pour, heat again and season with salt and pepper.

give veal cutlets with the accumulated meat juices in the skillet, pan once. Remove the meat from the frying pan, cook on the spinach and put the sauce on the table.

A bit of advice

Thus, the high iron content of the body can be used optimally, you should enjoy little Vitamin C Empire to e.g. a pepper salad or a glass of orange juice. The vitamin helps to better digest the iron.

Per serving: 473 kcal

Veal goulash with sauerkraut and potatoes

The protein-rich, lean meat and fermented cabbage here form a strong team: both bring plenty of vitamin B12 to the plate, which protects, among other things the heart and circulation and helps reduce stress hormones.

Serves 4 meals

750 grams veal from the hip

7 onions (so about 350 grams)

3 tablespoons canola oil

Salt and freshly ground pepper

2 tablespoons paprika (noble sweet)

1 tablespoon flour

100 milliliters of white wine or light grape juice

200 milliliter veal stock (glass) or vegetable broth

2 bay leaves

6 firm potatoes (so about 300 grams)

425 grams of sauerkraut (Dose)

160 milliliters soy cream

1 organic lemon

1 bunch of parsley

The preparation sequence

Peel the onions and chop into very fine strips.

Rinse meat, pat dry and chop cubes in about 2 centimeters.

Oil heat in a casserole and fry the onions over high heat around light brown.

give meat in the pot, boiling pans, sprinkle with freshly ground pepper and paprika and sauté while stirring, then add salt.

Flour over the meat dust and sweat with stirring for 1 minute in the frying fat.

White wine or juice and beef stock or broth stir. Bay leaves and cook bring to a boil. Over medium heat covered 40 minutes cooking, simmer.

Meanwhile clean potatoes in water and peel. In approximately 2 centimeter cube crush and in boiling salted water for 10 minutes cooking, simmer. Drain and set aside.

The sauerkraut shred little small. Under the Veal goulash raise and cook for 5 minutes.

Then Add the precooked potato pieces and cook another 5 minutes.

Soy cream Stir, bring everything to the boil and still about 10 minutes cooking, simmer.

Rinse lemon in hot water, wipe dry and peel thinly with a peeler. clean parsley in water, shake dry, pluck leaves and chop the lemon zest. Under the Veal goulash stir and reheat once. With salt and pepper from the mill and bring to the table.

A bit of advice

If it little "hot" like: Taste the Veal goulash with 1-2 teaspoons hot pepper powder in addition to sweet paprika from.

Per serving: 483 kcal

Styrian veal rolls with pumpkin seeds and pepper sauce

This Austrian rolls are stuffed with roasted pumpkin seeds and carrots. This makes them less fat than bacon and deliver bioactive substances that have a positive effect on the bladder. They also contribute to cover the iron requirements.

Tamaties:

Serves 4 meals

4 veal roulades (so to so to the 190 grams)

2 onions or large shallots

2 tablespoons pumpkin seeds

2 carrots (so about 200 grams)

2 cloves of garlic

2 tablespoons oil

2 tablespoons tomato paste

1 teaspoon paprika (rose sharply)

100 milliliters of dry sherry or white wine or cranberry juice

400 milliliters chicken stock

160 milliliters soy cream

Salt and freshly ground pepper

The preparation sequence

slightly roasting pumpkin seeds in a frying pan without fat. Cool on a plate and a little coarse mince.

Carrots, peel and grate coarsely on a box grater.

Roulades meat pat dry, next to each other on the work surface and season with salt.

distribute pumpkin seeds and carrots on it and also a little salt.

Roll the rolls tight and stuck with toothpicks.

Peel the onions and garlic and finely shred.

Oil in a frying pan or a casserole warm. The rolls fry around. Remove.

Add the onions and garlic in the skillet or saucepan, Cauldron and sauté 1 minute. Tomato paste and paprika and sauté 1 minute.

The Sherry Stir and let boil completely. Pour broth, heat again and add the rolls back in the frying pan. Cover and simmer for 50 minutes at medium heat.

At the end of cooking the rolls keep wrapped warmly in aluminum foil. The sauce through a sieve into a saucepan, pour boiling pans.

give soy cream to the sauce in the saucepan, cooking kettle and heat again. Season with salt and pepper. Bring the rolls with the sauce on the table.

A bit of advice

Serve with mashed potatoes or mashed potatoes goes well. Drizzle a little extra virgin pumpkin seed oil on the high-carbohydrate supplement. The aromatic, dark green oil gives the table a more regional focus, but especially valuable unsaturated fatty acids.

Per serving: 440 kcal

Small veal loin steaks and tuna with fennel and carrots

In North America and Australia, we know that the combination of fish and meat not only excellent taste but good for health offers: tuna and veal fillet provide plenty of protein. In addition, the bones are strengthened and the cardiovascular protection, iodine and iron deficiency alleviated and improved vision at night.

Ingredients for 2 meals

2 tuna steaks (so about 80 grams)

4 veal fillets (so about 50 grams)

3 carrots (so about 250 grams)

1 large fennel bulb (so about 300 grams)

2 onions

1 clove of garlic

3 tablespoons olive oil

3 tablespoons anisette or fennel

200 milliliters classic vegetable

Salt and freshly ground pepper

The preparation sequence

Carrots, peel and chop thick pins in 1 centimeter.

Clean fennel, clean water and also shred in pins. Mince the green small and set aside for garnish.

Peel the onions and garlic and chop finely.

Half the oil in a shallow wide saucepan, Cauldron heat. Onions and garlic sauté 3-4 minutes colorless.

Carrots and fennel and cook for further sauté 2 minutes.

The anisette deglaze, let boil completely.

Broth pour, season with salt and pepper and covered with small heat simmer 12-15 minutes, stirring a few times.

Meanwhile, the veal fillet pat dry, knocking possibly with cling film with a meat tenderizer little flatter.

Residual oil heat in a grill pan. The meat seasoning and fry in a pan on each side for 1 minute. wrapped in foil aside.

clean tuna steaks in water, pat dry and in the frying pan only one side fry for 1-2 minutes. Season with freshly ground pepper and possibly a little salt. give together with the vegetables and veal on plate and immediately bring to the table. Sprinkle with zurückgelegtem fennel leaves.

A bit of advice

You hesitate because you will fry the tuna steak only from one side? Cheer up! Half fried and half raw tuna tastes juicy, buttery tender and fresh at the same time. But if you do not like it so, fry the fish fillets gently on the other side. In the middle there should still be red, otherwise the tuna steak tastes dry, hard and tough.

Per serving: 454 kcal

Veal meatballs with oyster mushrooms

The "light version" of the popular classic delivers plenty of B vitamins, which strengthen the nerves and promote good humor. They also ensure that the protein is utilized better, which is in the veal.

Ingredients for 2 meals

275 grams of lean veal Hack

1 onion

1 clove of garlic

2 tablespoons olive oil

1 tablespoon bread crumbs

1 egg (Size: M)

Salt and freshly ground pepper

1 teaspoon paprika (rose sharply)

200 grams of oyster mushroom

2 shallots

40 grams pickled dried tomatoes

175 milliliters of classic vegetable

125 milliliters soy cream

½ bunch of chives

The preparation sequence

Onion and garlic, peel and dice. 1 teaspoon of oil heat in a frying pan, sauté onion and garlic until soft. Let cool down.

Mix minced meat with breadcrumbs, onion, garlic and egg. Hearty season with salt, pepper and paprika.

With wet hands form 4 patties.

Clean oyster mushrooms, possibly cut in half.

Shallots Peel and finely dice. The tomatoes into small cubes crush.

Heat the remaining oil in a frying pan and fry the veal meatballs over medium heat on each side for 1 minute. Remove and set aside.

Add the mushrooms and shallots in the frying pan and fry for 1 minute.

give broth and soy cream into the skillet and heat again.

give veal meatballs and dried tomatoes in the skillet over medium heat for 4-5 minutes cooking, simmer. Turn and cook for another 2 minutes, simmer.

Meanwhile clean chives in water, shake dry and chop into small rings. Season sauce with salt and pepper. Veal meatballs with chives sprinkled bring to the table.

A bit of advice

Prepare the meatballs pan sometimes to with aromatic herb mushrooms or fresh chanterelles. Mushrooms are a rare herbal vitamin D source and supplement the content of the veal.

Per serving: 549 kcal

Steamed veal fillet steaks with mangetout and chervil

Steaming makes the fillets particularly delicate and easy on the ingredients of vegetables as especially vitamins. In fine veal infected except much Niacin also plenty of vitamin B6 and B12 - good for strong nerves! It is also rich in protein that supports muscle growth.

Ingredients for 2 meals

2 veal fillets (around 140 grams)

2 shallots

200 grams sugar snaps

1 bunch of chervil

Salt and freshly ground pepper

1 teaspoon oil

20 grams butter

175 grams of soy cream

3 tablespoons dry vermouth (or vegetable broth)

The preparation sequence

Shallots Peel and finely dice.

Clean mangetout and shred into fine strips.

clean chervil in water, shake dry, pluck leaves. Mince finely One half, the other place in a steamer.

Clean fillets in water, pat dry and season lightly with salt and pepper. Oil heat in a grill pan. The fillets fry at very high heat on both sides 30 seconds, then immediately take out of the frying pan.

The fillets in steamer lay on the herbs and distribute the mangetout it.

Line the bottom of a suitable pot fill approximately 2-3 cm high with water and put in the basket so that the Gar well not touch the water. Saucepan, Cauldron cover and the fillets for 5-6 minutes in the herbal steam cooking, simmer.

A frying pan heat up and let the butter foam therein. The shallots sweat in colorless.

Vermouth Stir and let boil completely.

Soy cream to give heat again and let it boil creamy. Season with salt and pepper seasoning, stir in parsley. Sauce on plate type, cook meat and mangetout it.

A bit of advice

Who wants to do without alcohol for the sauce, instead taking vegetable broth. If you enjoy the dish with potatoes, it saturates even better, and the ratio of complex carbohydrates to fat and protein is balanced.

Per serving: 425 kcal

Stuffed veal escalope with mango and mozzarella

This refined and aromatic dish contains a lot of protein and thus promotes the development of the body's own proteins. It is rich in niacin and zinc, strengthen the nervous and immune systems. In addition, the body's depot can increase iron by Veal little.

Ingredients for 2 meals

4 thin veal cutlets (so to so about 70 grams)

125 grams Mozzarella

½ small mangoes (around 100 gram pulp)

1 stalk of basil

Salt and freshly ground pepper

1 tablespoon olive oil

100 milliliters of dry white wine

125 milliliter veal stock

The preparation sequence

Drain mozzarella and chop into thin slices. Mango peel, chop flesh into slices.

clean basil in water, shake dry, pluck leaves and shred into fine strips.

put veal cutlets with plastic wrap and gently pat the meat tenderizer, then season with salt and pepper.

Cutlets slices on one half with mozzarella and prove Mango. distribute basil on it.

The blank halves of the chips on fold and seal the meat bag with toothpicks.

Oil heat in a frying pan. Meat fry vigorously at medium-high heat on each side for 2 minutes.

White wine pour into the skillet and boil down to half.

Pour the veal stock into the frying pan, heat up once and leave little boil. Season the sauce with salt and pepper, give the chips on plate. Serve with wide noodles.

A bit of advice

When you purchase that you really get a ripe mango. Only if it smells strong, it has the full flavor. Alternatively, you can take for the filling and peach or apricot. Both are rich in carotenoids such as mango, fend off free radicals.

Per serving: 434 kcal

Veal meatballs Koenigsberg style with yoghurt dip

Accompanied by the low-fat milk product, the meatballs come much slimmer therefore as in the original recipe, where they can swim in a butter-flour sauce. But the lean veal Hack also provides in this variant much good usable protein and hematopoietic iron.

Ingredients for 2 meals

275 grams of lean veal Hack

1 small red onion

1 small clove garlic

2 tablespoons canola oil

25 grams capers (glass)

1 tablespoon bread crumbs

1 egg (Size: M)

Salt and freshly ground pepper

½ bunch of chives

3 stalks of chervil

3 stalks dill

1 organic lemon

150 grams of yogurt (0.3% fat)

The preparation sequence

Onion and garlic, peel and dice. 1 teaspoon of oil heat in a frying pan, sauté garlic in it. Let cool down.

Drain capers and finely shred.

Ground beef with capers, breadcrumbs, onion, garlic and egg mix. Hearty season with salt and pepper.

With wet hands form 4 patties. Until use covered chill.

clean herbs in water and shake dry. chop chives in small rings. Chervil leaves and dill flags pluck and finely shred.

Rinse lemon hot, dry, grate the peel finely and squeeze the juice.

Yogurt with herbs and lemon zest together. Season with salt, pepper and little lemon juice.

The remaining oil in a nonstick skillet heat and the meatballs and fry until golden brown on each side for 4-5 minutes over medium heat. bring to the table with the dip.

A bit of advice

We recommend serving with pumpernickel. The dark, strong-tasting bread fits capers and sour dip. In addition, your carbohydrate and fiber account is cleared it.

Per serving: 422 kcal

Stuffed veal steak with smoked ham and goat Gouda

Proteins tired come with the steaks on the type of classic Cordon Bleu on the table - does the muscles and the brain cells well. And because the stuffed tidbits not fried but cooked in the oven, so does the amount of fat is limited.

Ingredients for 2 meals

2 of veal steaks (so about 150 grams)

2 slices of goat Gouda (around 20 grams)

4 slices smoked ham (no fat trim)

¼ motley herbs (for example parsley, rosemary, etc.)

1 organic lemon

4 tablespoons breadcrumbs

2 tablespoons olive oil

Salt and freshly ground pepper

300 grams of green asparagus

125 milliliters classic vegetable

The preparation sequence

Rinse steaks and pat dry each horizontally crushed so that a pocket.

into fill Depending 1 slice of cheese and 2 slices of ham and zustecken the opening with toothpicks. clean herbs in water, shake dry and finely shred. clean lemon in water, dry them and cut in half. From 1 half shell finely rub and squeeze out the juice, chop the other half in columns and set aside.

Chopped herbs, 1 teaspoon lemon zest, breadcrumbs and 1 tablespoon olive oil mix together. Add salt and pepper.

1 tablespoon olive oil in a frying pan heat up. Veal steaks season with salt and pepper and fry on each side over high heat briefly.

give veal steaks on a baking sheet cake and sprinkle the breadcrumbs over it.

at 200 ° C (with convection: regulator to position 3: 180 ° C, for gas) until golden brown about 10 minutes.

Meanwhile asparagus clean water and the lower, woody ends from crushing. Asparagus in 3 centimeter long pieces shred.

Heat broth in a shallow pan, cooking kettles or frying pan once. pour