Recipes
Tired of egg whites and oatmeal? Try the American way with bacon strips and a fried egg. The sweet potato adds a unique flavor and provides vitamin A, vitamin C, manganese, fiber, potassium, B vitamins and iron.
Preparation time: 85 minutes
Servings: 1
Nutritional values:
- Calories: 535 kcal
- Carbohydrates: 33 g
- Protein: 14 g
- Fat: 38 g
Ingredients
- 1 whole sweet potato
- 2 slices of bacon
- ½ cup broccoli
- 1 egg
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
Preparation
- Preheat the oven to 180 degrees.
- Bake the potato for 1 hour until soft and leave to stand for 10 minutes.
- Heat 1 tablespoon of olive oil in a frying pan over a medium heat. Add the broccoli and fry for 3 minutes or until bright green and tender. Transfer the broccoli to a bowl
- Add 1 tablespoon of olive oil to the pan and fry the egg.
- Slice the sweet potato lengthwise and scoop out the inside with a spoon into a bowl, leaving a 1.5 centimeter thick shell. Mash the inside of the sweet potato and mix it with the broccoli, bacon, salt and pepper.
- Pour this filling into the hollowed-out sweet potato and place the fried egg on top.
Chicken Marsala is definitely something fine - there's something about a rich wine sauce, tender chicken and mushrooms. This lighter and healthier version still has the same delicious flavor - you'll love it
Preparation time: 40 minutes
Servings: 6
Nutritional values:
- Calories: 572 kcal
- Carbohydrates: 53 g
- Protein: 44 g
- Fat: 20 g
Ingredients Chicken Marsala
- 750 grams chicken breast
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
- 2 tablespoons unsalted butter
- 1 tablespoon extra virgin olive oil
- 1 cup sliced portobello mushrooms
- ½ cup Marsala wine
- ½ cup chicken bone broth
- ¼ cup parsley
Cabbage pasta ingredients
- 200 grams quinoa fusilli pasta
- 2 tablespoons parmesan cheese
- 1 ½ tablespoons unsalted butter
- 1 tablespoon olive oil
- 3 cups sliced cabbage
- ½ teaspoon garlic powder
Preparation
- Cut the chicken breast lengthwise so that it is only half as thick or pound the chicken breast flat with a meat mallet. Season the pieces on both sides with salt and pepper.
- Heat a tablespoon of butter and olive oil in a non-stick frying pan over a medium heat.
- Fry the chicken breasts for 4 to 5 minutes on each side until browned and set aside.
- Add the sliced mushrooms to the same pan and fry the mushrooms until browned.
- Add the chicken breast, wine, chicken bone broth and a tablespoon of butter to the pan with the mushrooms and reduce for about a minute (you can add a tablespoon of cornstarch to thicken if needed).
- Cook the pasta according to the instructions on the packet.
- Sauté the cabbage with olive oil and garlic.
- Add the pasta, 1 ½ tablespoons of butter and the Parmesan cheese to the sautéed cabbage.
- Serve the chicken with the mushroom sauce on top of the pasta.
Okay, this recipe could be considered a cheat meal, but honestly, this breakfast recipe is so good you won't care. Frozen banana and almond milk create a creamy texture, while a selection of toppings will keep things interesting and satisfy your cravings. Whey protein covers your protein needs and the instant coffee helps you start your day full of energy.
Preparation time: 5 minutes
Servings: 1
Nutritional values:
- Calories: 333 kcal
- Carbohydrates: 41 g
- Protein: 37 g
- Fat: 3 g
Ingredients
- One frozen banana
- ½ cup of unsweetened almond milk
- 1 scoop of whey protein powder
- 1 - 2 teaspoons instant coffee
- 1 cup spinach
- 1 handful of ice cream
- Toppings to taste
Preparation
- Place all ingredients except the toppings in a blender and blend until you have a creamy texture. Add more almond milk if needed to achieve the desired texture.
- Pour the mixture into a bowl and garnish with toppings of your choice. Optional toppings include almond butter, chia seeds, low-fat crunchy granola, banana slices, strawberries, coconut flakes, etc.
- Serve the mixture immediately or keep it in the fridge for later.
