Fitness Food Cookbook

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