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Quick pasta with tuna
INGREDIENTS
- tuna in oil
- pasta
- a small onion
- a clove of garlic
- black pepper
- salt
- ketchup
- olives
- a tomato
- seasoning to taste
METHOD
- First, cook the pasta.
- Then, finely chop the onion and sauté it in oil. Crush the garlic and add the tuna with its oil.
- Fry everything together and season with salt, pepper, and ketchup to taste.
- Next, chop the tomato and add it to the pan along with the olives.
- Mix everything well and once the flavors have blended, combine with the pasta.
Quick fit fish curry
INGREDIENTS
- Fresh fish 300 g
- Coconut milk 300 ml
- Garlic cloves 2
- Tomato paste, concentrated 2 tbsp
- Curry powder 1.5 tsp
- Turmeric 1/2 tsp
- Garam masala 1/2 tsp
- Ground cumin 1/4 tsp
- Ground coriander 1/4 tsp
- Salt 1/2 tsp
- Oil 1 tsp
- Small onion 1
- SOS Basmati rice 100 g
- Water 250 ml
- Salt 1/2 tsp
- Fresh herbs (coriander)
METHOD
- Sure, here is the reformulated and translated text:
- Rinse the rice under running water, then cover it with 250 ml of water in a pot.
- Add salt and cook it covered on low heat for about 12 minutes.
- Meanwhile, in a pot, sauté finely chopped onion in heated oil.
- Add all the spices, minced garlic, and stir for a few seconds.
- Then, add the fish cut into pieces to the pot and sauté on high heat for a minute.
- Pour in the coconut milk, tomato paste, add salt, stir, and let it simmer covered for about 15 – 20 minutes.
- If needed, add a little water after 15 minutes to achieve the desired sauce consistency.
- Serve the finished fish curry with cooked rice and sprinkle the dish with fresh coriander.
Roasted vegetables with cottage cheese sauce
INGREDIENTS
- 400 g sweet potatoes
- 400 g red beets
- 400 g spreadable low-fat cottage cheese
- 1/4 tsp salt
- fresh herbs (basil/cilantro/chives…)
- 1 tsp preserved horseradish
- 1 tsp olive oil
- seasoning for salads or potatoes
METHOD
- Peel and chop the sweet potatoes and red beets into small pieces.
- Place the vegetables on a baking tray lined with parchment paper.
- Lightly spray them with oil and sprinkle with potato or salad seasoning.
- Bake the vegetables at 190 degrees Celsius (using both upper and lower heating) for about 20-30 minutes until golden. You can turn them halfway through baking.
- Meanwhile, mix the cottage cheese with horseradish, salt, and finely chopped herbs in a bowl.
- Serve the roasted vegetables warm with the sauce, and you can also add some sprouts if you like.
Fit banana split
INGREDIENTS
- 1 banana
- 450 g spreadable low-fat cottage cheese
- 20 g xylitol (or other sweetener)
- 30 g vanilla protein
- 20 g dark chocolate
- 10 g nuts (almonds, hazelnuts)
METHOD
- Take the peas out of the freezer at least 10 minutes before you begin making the soup.
- In a saucepan, sauté finely chopped onions in hot oil until they turn translucent.
- Add vegetable broth or water to the onions.
- When the broth starts boiling, add the peas, mint leaves, and salt, and season to taste.
- Cook the soup for 3-4 minutes since peas cook very quickly.
- Then briefly remove the soup from heat, blend it until smooth with a blender, and allow it to simmer for another minute.
- Serve the soup garnished with plain yogurt.
Easy tuscan chicken breasts
INGREDIENTS
- 700 g chicken breasts
- 100 g sun-dried tomatoes
- 100 g baby spinach
- 50 g light cream cheese
- 200 ml water
- 1 onion
- 2 cloves of garlic
- 1 tbsp oil
- 3/4 tsp salt
- Provençal herbs, freshly ground black pepper, ground caraway
METHOD
- Slice the chicken breasts lengthwise in half.
- In a deep skillet (or wok), sauté finely chopped onions in hot oil until translucent.
- Then add the halved chicken breasts and sauté over medium heat for about 3 minutes on each side.
- Next, temporarily remove the chicken breasts from the skillet and place them in a covered container.
- In the skillet, add minced garlic cloves, chopped sun-dried tomatoes, water, cream cheese, and washed spinach.
- Stir and cook the mixture for 3 minutes.
- Then return the chicken to the sauce, cover the skillet, and simmer everything together for 5 minutes.
Strawberry pastries
INGREDIENTS
- Puff pastry
- whipped cream
- strawberries
- strawberry jam
METHOD
- We cut the puff pastry into rectangles and bake it in the oven until it puffs up nicely.
- Once it’s done, we let it cool. Then, we slice it in half.
- Next, we layer the bottom half with strawberry jam, whipped cream, and pieces of strawberries.
- Then, we simply cover it with the top half.
- If desired, you can decorate the pastries with powdered sugar or chocolate.
Fit yogurt dip with peanut butter
INGREDIENTS
- 1 tablespoon of honey
- 3 tablespoons of peanut butter
- 250 grams of white low-fat Greek yogurt
- 1/2 teaspoon of cinnamon
METHOD
- We thoroughly mix all the ingredients in a bowl.
- Sprinkle the top with extra cinnamon and serve the dip ideally immediately.
Creamy Chili Chicken Breasts & Spinach
INGREDIENTS
- 800 g chicken breasts
- 1 tbsp olive oil
- 1 onion
- 3 cloves of garlic
- 300 ml coconut milk
- 1/2 tsp salt
- 30 g tomato paste
- 1 tsp chili flakes
- 100 g baby spinach
- 200 g rice
- 500 ml water
- 1 tsp salt
- grated cheese, sprouts (optional)
METHOD
- Rinse the rice thoroughly under running water, then add it to a pot with 500 ml of water.
- Add salt and cook it covered on low heat until tender (about 13 minutes).
- Then, leave it covered and remove from heat.
- Meanwhile, in a larger pot, sauté finely chopped onion in heated olive oil until translucent.
- Add crushed garlic cloves, tomato paste, and chili flakes or sauce, and sauté for a minute.
- Then add the chicken breasts, cut into small pieces, and sauté on high heat for about 3 minutes, stirring continuously.
- Next, pour coconut milk over the chicken and simmer covered on medium heat for about 10 minutes, adding a little water if necessary.
- Then add washed spinach and 1/2 tsp of salt to the chicken and cook uncovered for about 5 minutes.
- Serve the cooked chicken with the rice and, if desired, sprinkle with grated cheese and sprouts.
Quick yogurt pancakes
INGREDIENTS
- 2 cups of white yogurt
- 2 cups of semi-coarse flour
- 1 baking powder
- 1/2 tsp of baking soda
- 2 eggs
- 1 tbsp of room temperature butter
- 1 cup of water
- 1/2 cup of milk
- oil for frying
METHOD
- In a bowl, whisk together the eggs, yogurt, and room temperature butter. Gradually add the flour mixed with baking powder and baking soda. Next, incorporate the water and milk into the mixture. Let the batter rest in the refrigerator for about 30 minutes. Then, fry the pancakes in a minimal amount of oil on each side.
- Fill them with whatever you like and serve. They will disappear from the table faster than you can prepare them.
Mock custard cake
INGREDIENTS
- 5 egg whites
- 3 packets of instant whipped cream
- 3 packs of Marie biscuits
- 7 tbsp of sugar
- 1 liter of water
- 4 golden ears of wheat
- granulated sugar or chocolate
METHOD
- Arrange Marie biscuits on a baking sheet. In a saucepan, combine a liter of water, sugar, and golden wheat ears. Stir until thickened.
- Allow to cool. Beat the egg whites until stiff peaks form, then fold them into the mixture. Pour it over the biscuits and create a layer of whipped cream.
- Pour the whipped cream over the pudding and sprinkle with granulated sugar or chocolate. Chill in the refrigerator until set.