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
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
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
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
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
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
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
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
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
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
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