Jill Jacobsen - Fit Food

Fit Food: 400 Delicious And Healthy Recipe Ideas From The Sports Kitchen (Vital Kitchen) Reproduction, translation, processing or similar acts for commercial gain and resale or other publications are not permitted without the written consent of the authors. Copyright 2019 - Jill Jacobsen Herstellung und Verlag: BoD - Books on Demand, Norderstedt ISBN: 9783739221281 All rights reserved.

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

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, saut 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

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 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. give rolls back into the frying pan. 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

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 / 2Teelffel 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 saut 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

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