From the book lose weight - 21 days of menus from the authors Marise Charron and Elisabeth Cerqueira, check out these 5 delicious recipes to lose weight without depriving you.
serves 6 • preparation: 20 minutes • cooking: 30 minutes
Ingredients
4 Zucchini, thinly sliced
2 tbsp. of olive
1/4 fennel bulb, diced
1/2 red bell pepper, seeded and diced 1/2 red onion, diced
3 cloves garlic, chopped finely
1 tsp Fennel seed whole
2 tsp oregano dried
6 tbsp dry white wine
2 tbsp. tomato paste
375 ml (1 1 / 2 cup) of tomato coulis or tomato sauce home
300 g (10 oz) of seafood costs varied (shrimp, scallops, mussels, etc.)
170 g (2/3 cup) ricotta 5% M.F.
120 g (1 cup) cheese shredded mozzarella
Preparation
Preheat oven to 180 ° C (350 ° F).
Spread the slices of Zucchini on parchment paper lined baking sheet. Using a brush, brush with 1 tbsp oil. Bake in the centre of the oven for 5 to 6 minutes.
Meanwhile, in a saucepan, over medium heat, heat 1 tbsp. oil and sauté the fennel with sweet pepper, onion, garlic, fennel seeds and oregano for 3 to 4 minutes. Deglaze with white wine. Add the paste and tomato coulis, then bring to a boil. Add seafood and cook for 4 minutes.
Put a layer of Zucchini at the bottom of a baking dish greased 23 x 23 cm (9 x 9-inch) high edges.
Cover with 1.25 cm (1/2 in.) of seafood sauce, and then spread the ricotta.
. Repeat until the ingredients are exhausted. Cover with cheese and bake in the centre of the oven for 14 to 15 minutes.
Value nutrition per serving (% needs daily)
Calories 280
fat 13 g 20 %
saturated 6 g 31% trans / Trans 0.1 g
polyunsaturated 1.5 g
Omega-6 1 g
Omega-3 0.5 g
Monoinsatures 6 g Cholesterol 105 mg 35
%
Sodium 570 mg 24 %
Potassium 1060 mg 30 %
carbohydrate 19 g 6 %
Fiber 4 g 16 %
sugars 8 g protein 22 g
vitamin has 207 ER 20 %
vitamin C 64 mg 110 %
Calcium 292 mg 25 %
iron 3.4 mg 25 %
phosphorus 360.7 mg 35 %
2 SCALLOPS ROASTED spice
4 servings • preparation: 15 minutes • cooking: 10 minutes
Ingredients
385 g (2 3 / 4 cups) sweet potatoes,
peeled and sliced
5 mm (1/4 in.) thick
2 tsp olive oil
2 tsp cumin seeds
2 teaspoons fennel seeds
1 tsp sweet paprika
454 g (1 lb) of scallops 20-30
YOGURT with spinach
195 g (3/4 cup) of plain Greek yogurt 0% M.G.
15 g (1/2 cup) of chopped spinach
2 teaspoons curry powder
3 scallions, finely chiseled
2 tbsp. chopped fresh cilantro juice of ¼ lemon
Preparation
Preheat oven to 190 ° C (375 ° F).
In a bowl, coat the potatoes doucesd' oil. Store on a parchment lined baking sheet and bake in the centre of the oven for 8 to 10 minutes.
In the meantime, using a mortar or a spice mill, coarsely grind the seeds of cumin and fennel (do not reduce powder). In a bowl, mix the spices ground with paprika.
On a work surface, sprinkle the scallops of spices. Store on a parchment lined baking sheet and bake in the centre of the oven for the last 4-5 minutes of cooking potatoes.
In a bowl, mix all ingredients for yogurt with spinach. Serve with scallops and sweet potatoes.
Accompaniment: serve with salad choice.
Value nutrient per serving (% needs daily)
Calories 250
fat 4 g 6 %
saturated 0.5 g 3 %
trans / Trans 0 g
polyunsaturated 0.5 g
Omega-6 0.4 g Omega-3 0.3 g
Monoinsatures 2 g
Cholesterol 40 mg 13 %
Sodium 250 mg 10 %
Potassium 850 mg 24 %
carbohydrate 27 g 9 %
fibre 4 g 16 %
sugars 5 g
protein 26 g
vitamin A 1062 ER 110 %
vitamin C 18 mg 30 %
Calcium 140 mg 10 %
iron 3 mg 20 %
phosphorus 324.1 30 mg %
3 Salmon roasted pecans
4-crusted portions • preparation: 10 minutes • cooking: 8 minutes
Ingredients
50 g (1/2 cup) Pecans, chopped
1 clove garlic, chopped
2 teaspoons chopped fresh thyme
1/4 lemon juice
1 teaspoon mashed figs or dates
pepper 1 pinch
crushed black 454 g (1 lb) or 4 cobblestones of filet of salmon without skin and bones
Preparation
Preheat oven to 180 ° C (350 ° F).
In a bowl, mix Pecans, garlic, thyme, lemon juice, fig puree and pepper.
On a work plan, coat the cobblestones of preparing salmon lightly pressing. Store on a parchment lined baking sheet and bake in the centre of the oven for 7 to 8 minutes.
Accompaniment: serve salmon with vegetables or a salad choice.
Variation: replace salmon by trout.
INFO KILOS
salmon is one of the best sources of omega-3. It is also rich in vitamin D, which promotes the oxidation of fats after meals.
Nutritional value per portion (% daily needs)
Calories 280
fat 19 g 29 %
saturated 3 g 15 %
trans / Trans 0 g polyunsaturated 6 g
Omega-6 3.5 g
Omega-3 2 g
Monoinsatures 9 g
Cholesterol 60 mg 20 %
Sodium 135 mg 6 %
Potassium 490 mg 14 %
carbohydrate 3 g 1 %
fibre 1 g sugars 1 g protein 25 g
4 %
vitamin A 43 ER 4 %
vitamin C 2 mg 4 %
Calcium 46 mg 4 %
iron 1.3 mg 10 %
phosphorus 895,9 mg 80 %
4 STEWED veal to the Sicilian
4 portions • preparation: 20 minutes • cooking: 1 hour 30 minutes
Ingredients 1
tbsp olive oil
1 onion, chopped
454 g (1 lb) of veal lean minced
3 cloves of garlic, chopped
1 carrot, diced
1 zucchini non Pelee, In brunoise
2 c. coffee of fennel seeds
1 tbsp dried oregano
1 tbsp of corn flakes crushed chili
1/2 cup (125 ml) of red wine
3 c. To soup of tomato paste
625 g (2 ½ cups) of tomatoes in the canned
180 ml (3/4 cup) of water
1 squash spaghetti average
a few sprigs of fresh oregano, for the decor
STEWED VEAL
Preparation
Preheat the oven to 180C (350F).
In a saucepan, over medium-high heat, heat the oil and return the onion and the meat for 5 minutes.
Add the garlic, carrot, zucchini, fennel, oregano, and chili pepper. Bake for 4 minutes. Incorporate the wine and the tomato paste, and then continue cooking for 2 to 3 minutes. Add the tomatoes and water.
Cover and let simmer gently for 40 to 45 minutes, stirring from time to time.
In the meantime, cut the pumpkin in two on the length and remove the seeds. Install the halves of squash, the inside down, on a baking tray lined with parchment paper and bake in center of oven for 30 minutes.
Using a fork, unravel the flesh into spaghetti. Serve the pumpkin with the stew and decorate with oregano.
Accompaniment: serve the stew with a salad choice.
Value nutrient per serving (% needs daily)
Calories 320
FAT 12 g 18% saturated 4 g 20%
trans / Trans 0 g
polyunsaturated 1.5 g
Omega-6 1 g
Omega-3 0.2 g
Monoinsatures 5 g Cholesterol 95 mg 32%
Sodium 520 mg 22%
Potassium 1380 mg 40%
carbohydrates 26 g 9%
fibre 6 g 24%
sugars 12 g
protein 26 g
vitamin A 338 ER 35%
vitamin C 55 mg 90%
Calcium 137 mg 10%
iron 3.5 mg 25%
phosphorus 353,6 mg 30 %
5 Perfect for lunch
1 serving • preparation: 10 minutes
Ingredients
2 tbsp of corn flakes quinoa
1 tbsp of natural almonds coarsely chopped
1 c. coffee of seeds of chia
1 tbsp of black chocolate coarsely chopped
195 g (3/4 cup) of yogurt greek 0 % MR. G.
85 g (1/2 cup) of strawberries into slices
1 c. Coffee maker of maple syrup or honey (optional)
Preparation
in a skillet, over medium heat, toast the quinoa flakes and almonds dry stirring constantly for 2 to 3 minutes or until aromas emerge. Transfer to a bowl and let cool. Incorporate the chia and chocolate. In a cup dessert or a verrine, pour one-third of the yogurt, cover of the preparation tiersde and one-third of the strawberries. Repeat twice. Drizzle with a drizzle of maple syrup.
INFO KILOS
rich in calcium, yogurt is equally perfect source of protein. Not only allow these
to maintain muscle mass, old also have an appetite suppressant effect. A small lunch protein prevents excessive food consumption throughout the day.
Value nutrition per serving (% needs daily)
Calories 290
fat 10 g 15% saturated 3 g 15%
trans / Trans 0 g
polyunsaturated 2 g
Omega-6 1 g
Omega-3 0.5 g
Monoinsatures 3 g
Cholesterol 1 mg 0% Sodium 85 mg 3%
Potassium 200 mg 6%
carbohydrate 31 g 10%
fiber 5 g 20%
sugars 16 g
protein 19 g
vitamin 2 ER 0%
vitamin C 45 mg 80%
Calcium 185 mg 15%
iron 1.9 mg 15%
phosphorus 95 mg 8 %
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