Fitness Food Cookbook

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.