1 tablespoon of oil heat in a nonstick skillet. season lightly Calamarikörper and tentacles with salt and pepper and fry until golden brown in hot oil while turning.
Calamari take from the skillet, set aside briefly. Wipe out skillet with a paper towel. Then enter the remaining oil in the frying pan and heat. Fry the eggplant in it on the cut surfaces of about 1 minute. add ginger, garlic, lemongrass and chilli and fry turning another 30 seconds.
Coconut milk and broth pour, heat again and simmer for 1 minute.
give tentacles back into the skillet and cook 1 minute. Then add Calamaristücke and cook everything for a further 30 seconds.
Calamari pan with salt, pepper from the mill and fish sauce. Sprinkle basil before serving it. Lime in columns crush, rich to fry. Serve with whole-grain basmati rice.
A bit of advice
Baby Eggplants are not going to get anywhere, but their big brothers and sisters \ 's in any supermarket - they are just as well suited for the preparation process. Cut them simply crosswise into slices.
Per serving: 302 kcal
Mexican pumpkin seed sauce with coriander
Bioactive ingredients into the pumpkin seeds strengthen the bladder and prevent prostate problems before. In the small power packs still some additionally plugged in vitamin E, minerals and trace elements, and there are many unsaturated fatty acids, including linoleic acid. The ensures that fat is converted into energy to digest, instead of walking in memory cells.
Ingredients for 6 meals
60 grams pumpkin seeds
125 milliliters classic vegetable
1 teaspoon anise
1 bunch coriander
6 leaves romaine lettuce
1 onion (so about 50 grams)
1 clove of garlic
2 tablespoons oil
Pinch of salt
The preparation sequence
Pumpkin seeds roasting without fat in a frying pan until they are slightly inflated.
With the broth in flash hacker or in a food processor grind to a paste.
Anis roast without fat in a frying pan, rising to some smoke.
clean coriander in water, shake dry, pluck leaves and coarsely chop. clean romaine lettuce leaves in water, spin dry and also chop coarsely.
Onion and garlic peel and finely shred.
1 tablespoon of oil in a frying pan heat up heat, fry onion and garlic in light brown.
the onion-garlic mixture, pumpkin seed paste, aniseed, half the coriander and the romaine lettuce in the food processor and puree. Season with salt.
Heat the remaining oil in a frying pan strong, the puree and fry 2 minutes, stirring. (Do not over fry the sauce is usually gray.)
Remaining coriander and cook puree everything together in a food processor again. bringing at room temperature on the table.
A bit of advice
Goes well with poultry, such as grilled chicken breast. The lean meat provides high-quality protein - an especially good usable building material for our organism.
Per serving: 91 kcal
Stuffed chicken breast with ricotta and tarragon
The easily digestible proteins (protein compounds) of chicken can be well converted by the body into muscle. The protein in the ricotta enhances this effect.
Ingredients for 6 meals
250 grams of ricotta
3 stalks tarragon
3 stalks parsley
Salt and freshly ground pepper
6 chicken breasts (around 160 grams)
½ lemon
1 tablespoon honey
little rapeseed oil for the grill
The preparation sequence
Drain at least 4 hours in a fine sieve ricotta.
clean herbs in water, shake dry, pluck leaves and finely shred.
With the drained ricotta mix, salt and pepper.
Clean chicken breasts in water and pat dry. At the top of each fillet deep crush in the breast meat, so a pocket.
Ricotta enter into a piping bag and fill each chest bulging with the cheese mixture.
close bag opening with 2 toothpicks.
express lemon. In a baking dish 1 tablespoon juice with honey mix.
can turn chicken breasts in it, and so covered about 2 hours in the refrigerator draw (marinate).
Remove the meat from the marinade and drain.
Chicken pieces grilled on a hot, lightly oiled grill or under the heated, preheated oven grill repeatedly turning about 12 minutes. With salt and pepper from the mill, and go immediately to the table.
A bit of advice
Enjoy the stuffed chicken breast a fresh salad. Then the body gets additional complex carbohydrates that balance blood sugar levels and therefore saturate long.
Per serving: 242 kcal
Grilled salmon trout with mint pesto
The delicate pink flesh of salmon trout contains abundant fat, but it contains omega-3 fatty acids are a wonder weapon against elevated cholesterol. This also generously supplied Vitamin E enhances the positive characteristics of the fatty acids, and vitamin B12 helps in the formation of blood.
Ingredients for 6 meals
2 salmon trout fillets (so about 400 grams, with skin)
Salt and freshly ground pepper
1 tablespoon mustard
1 organic lemon
3 stalks of mint
1 bunch of parsley
1 clove of garlic
25 grams of pine nuts
4 tablespoons olive oil
little oil for the grill
The preparation sequence
clean fish fillets in water, pat dry and possibly pull out remaining bones with tweezers.
Flesh side of the fillets with salt and pepper and coat with the mustard.
Fillets with the smeared sides together place inside.
clean lemon in water, dry and chop into slices. Spread half the slices in an oiled fish grill rack.
The double fillet in the wire rack insert, cover with remaining lemon slices. The grill rack are sealed and the fillets cold.
clean mint and parsley in water, shake dry, pluck leaves and coarsely chop. Peel garlic and finely shred.
Pine nuts roasted in a frying pan without fat, pour onto a plate, let cool and finely shred.
Herbs, garlic and pine nuts Mix in a bowl with the oil, season with salt and pepper.
Salmon trout grilling on medium hot grill for 6-7 minutes on each side.