Luke Eisenberg - Fitness Food Cookbook

Marinated green olives with fennel and orange 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 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 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 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 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