How to make any recipe volumetric? Add water, fruits / vegetables. Reduce the amount of fat.
Corn Breaded Chicken Salad
437 kcal
Ingredients: ● ¾ cup flour ● 1 egg ● ¼ cup corn meal ● 1 teaspoon cumin spoon ● 1 table. spoon of sugar ● 2 chicken breasts, sliced in strips ● 1 avocado ● 250 g of leaf lettuce ● 200 g of bell pepper ● 3 tablespoons. tablespoons of goat cheese ● salt, pepper to taste ● vegetable oil.
For refueling: ● 1 table each. a spoonful of olive oil and grapefruit juice ● 2 tables. tablespoons of wine vinegar ● 1 teaspoon. a spoon of honey.
Cooking method: Arrange ½ cup flour in three small bowls; egg; corn and remaining flour, mixed with seasonings and sugar. Roll the chicken in flour, dip in the egg, bread in the flour mixture. Place on foil sprayed with oil. Bake 12-15 minutes. Mix with slices of cheese, avocado, bell pepper, lettuce and season.
French toast with cherry
380 kcal
Ingredients: ● 250 g ricotta ● 2.5 table. tablespoons of sugar ● ½ tea. tablespoons of vanilla extract ● 8 slices of whole-grain bread ● 400 g of frozen cherry ● 2 eggs ● 3 protein ● 1 cup skim milk ● 1 teaspoon each. a spoonful of corn starch and sugar ● 2 tsp. tablespoons ground cinnamon.
Cooking method: Mix ricotta with a 1.5 table. tablespoons of sugar and vanilla, spread a mixture of 4 slices of bread, cover with the remaining bread. Place in a greased frying pan. Mix eggs, proteins, 1 table.spoon of sugar and pour on sandwiches. Let soak a little and bake in the oven for 40 minutes. Dissolve starch in milk, add cherries, sugar and cinnamon. Microwave for 5 minutes, taking breaks every minute to stir the sauce. Serve with toast.
Tomato Soup Chowder
110 kcal
Ingredients: ● 1 tea spoon of butter ● 1 cup chopped onion and celery ● 2 cups chicken stock ● 3 cups chopped potatoes ● bay leaf ● 1/2 cup canned tomatoes with juice, low-fat milk, corn, chopped parsley ● black pepper to taste.
Cooking method: Pass onion and celery in oil for 5 minutes. Put vegetables in the broth, add potatoes, bay leaf and bring to a boil. Cook, reducing heat, 20 minutes under the lid. Puree 2 cups of soup in a blender and pour back into the pan. Add tomatoes, milk, corn. Cook for 5 minutes, stirring occasionally. Sprinkle with pepper and parsley before serving.
The article was published on the materials of the magazine "Good advice" 11/2013
Text: Leah Radova. Photo: PR
Material prepared by Julia Dekanova
