Weight did not take

Weight did not take

Good food does not have to contain a bunch of calories. Take note of a few simple recipes to observe weight without sacrificing pleasure.

Do you want to lose a few kilos, or simply keep your weight at a certain level? It is not necessary to do every day to choke buckwheat without oil. Dietitian with a 16-year veteran Christine Bailey offers you an alternative. True, have to run to the shops — almost all of these recipes has an unusual ingredient, and it will need to find. However, the «run» — it is also useful, so go ahead!

MACKEREL WITH SPICES

Pay attention to the included in this recipe tamarind paste. Tamarind — like our tropical tree Acacia. Its fruits (beans) are also mature in the pod, and then the happy inhabitants of warm countries use them in all possible forms — at least in the stew, though in a compote. Tamarind is not only tasty, but also prevents the accumulation of fat in the body (thanks to hydroxycitric acid), helps keep your appetite in check, and at the same time increases the level of serotonin in the body — it makes you a little happier.

Look for pasta shops Asia (eg Thai) spices.

Serves 4

60 g of the paste of tamarind

1 h. L. chili powder

1 h. L. ground ginger

1 clove of garlic, squeeze

2 tbsp. l. honey

1 handful of fresh mint, finely shall cut

4 pieces of mackerel fillets

2 green onions, we shall cut

In one portion

490 kcal 38 g protein

13.1 g carbohydrates

4.9 g of sugar

32.4 g fat

6.6 g saturated fat

WHAT TO DO

1. First of all — the marinade: Mix a paste of tamarind, chili powder, ginger, garlic, honey and mint in a shallow dish.

2. Make an incision in the mackerel fillets with a sharp knife on both sides and densely obmazh marinade.

3. Put the mackerel on paper for baking, preheat the grill in the oven and roast until cooked fish — about 10 minutes.

4. Take out the fish from the oven, sprinkle with green onions. Serve with steamed vegetables or vegetable salad. And do not forget lemon.

Burritos with beans and chicken

The fiber in beans making the dish better fed, and calcium from the cheese is involved in a complex scheme of splitting your fatty tissues. You can prepare it in advance and filling burrito wrap as needed. It’s a great way to quickly snack — certainly better than to choke Snickers from the office machine.

At 8 burritos

2 pieces of chicken breast without skin

400 g of canned beans

2 tomatoes

1 regular bulb

1 red onion

1 zucchini squash

1 red bell pepper

1 clove of garlic, squeeze

1 / e beam basil

1 ch.l.tmina

1/2 tsp chili powder

8 tortillas, tortilla chips or just Armenian lavash

Low-fat mozzarella cheese, sodium

Olive oil, salt to taste

In one portion

228 kcal

14.4 g protein

35 g carbohydrates

3.9 g of sugar

3.3 g fat

1 g saturated fat

WHAT TO DO

1. Prepare the sauce, which the Italians call "Passat": We will cut the usual onion finely and fry in a pan, sprinkle with olive oil (until the onions are golden color gain). Cleanse the skin from the tomatoes (if the skin is not given — scalded with boiling water the vegetable), grind in a blender or grate. Add to the onions and stew for 10-15 minutes, stirring occasionally. Seldom basil, throw to the tomatoes, salt and mascara for another 15 minutes, stirring occasionally. (If too lazy to bother with the trade winds, just chop the tomatoes. But it will be not so good.) Finished sauce in a separate container.

2. seldom vegetables and chicken into pieces. Sprysnite frying pan with oil, heat, stew vegetables and spices for 2 minutes. Add chicken, fry for approximately 5 minutes (the meat acquires a golden color).

3. Add beans, tomato sauce, stir and simmer the carcass at 6-7 minutes. Turn off the heat and lightly remember beans tolkushkoy for mashed potatoes, stir. In this form, the filling may be stored in a refrigerator.

4. When gather to eat — Preheat the cake in the oven, filled with a mixture of vegetables and chicken, sprinkle with grated cheese. Wrap. Qusay.

Mediterranean-style scrambled eggs

A simple idea: if you do not fry an egg, and bake them on a bed of vegetables, you can do without oil, so — without the extra calories and fat. Well, about the eggs themselves to you and we are already all ears buzz: it is a cheap source of protein and vitamin D, eggs restrain emissions of the stress hormone cortisol (which can cause the body to store fat), etc., etc.

Serves 2

1 red onion, finely shall cut

2 sweet peppers, we shall cut slices

2 cloves of garlic, squeeze

400 g tomatoes, we shall cut

1 h. L. Harissa paste (or Abkhazian adzhika — in general, you can use any sauce based on chili with herbs and garlic)

1/2 tsp smoked paprika

1 handful of parsley leaves

4 eggs

Salt and black pepper

In one portion

239 calories 16.8 g protein

16.2 g carbohydrates

15 g sugar

12.1 g fat

3.2 g saturated fat

WHAT TO DO

1. Preheat oven to 180 ° C. Inrush onions, peppers, tomatoes, garlic and spices in a pan (or in any other capacity for baking), shove it in the oven. Bring to a boil, close the lid and the pan mascara for another 10 minutes until the peppers are tender. Add chopped parsley and stir.

2. Make a mixture of four deepening and smash their eggs. Pepper.

3. Stick back into the oven and wait for 5-6 minutes, until the whites are not fully grasping, and the yolks are still watery.

THAI CURRY Shrimp

You will burn more fat during training, if you will prepare the food on coconut oil (not to be confused with cosmetic) — his health component disperse metabolism.

A shrimp — a source of selenium and zinc, which are important for the metabolism and for the proper functioning of the thyroid gland. Coconut oil (well, and the green curry paste, too exotic product) look in large supermarkets, shops or Asian products on the internet.

Serves 4

1 tuber of yam (sweet potato)

1 red bell pepper

1 red onion

2 h. L. coconut oil

1 tbsp. l. Thai green curry paste

2 h. L. turmeric

150 g green beans, chop the pods in half

400 ml of light coconut milk

350 g prawns, boiled

1 handful of spinach leaves

In one portion

297 calories 23.6 g protein

May 21"g carbohydrates

8 g sugar, 12.9 g fat

6.6 g saturated fat

WHAT TO DO

1. we shall cut strips sweet potato, pepper and onion. Heat the oil in a frying pan.

2. Carcasses and turmeric curry paste for 1-2 minutes, add sweet potatoes, peppers, green beans, onions and coconut moloko.Tushi 15-20 minutes on low heat until the potatoes are tender.

3. Add the shrimp and spinach, bring to a boil and remove from heat. If you prepare for show, not for himself, before serving sprinkle with coriander leaves.

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