Recipes
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.
The only thing better than the aroma of fresh coffee in the early morning is the smell of freshly baked cinnamon rolls. Relive that childhood memory with this healthier version.
Preparation time: 43 minutes
Servings: 2
Nutritional values:
- Calories: 911 kcal
- Carbohydrates: 128 g
- Protein: 81 g
- Fat: 13 g
Ingredients
- ⅓ cup xylitol
- ½ cup xylitol
- 2 teaspoons cinnamon
- 1½ cup oat flour
- 2 scoops vanilla protein powder
- 1 tablespoon baking powder
- ½ teaspoon salt
- 2 egg whites
- 1 cup unsweetened almond milk
- ⅓ cup unsweetened apple puree
- ¼ cup vanilla-flavored low-fat quark (or regular low-fat quark with Favor Drops)
Preparation
- Preheat the oven to 180 degrees.
- Spray a baking tray with cooking spray.
- In a small bowl, mix 1/3 cup xylitol with 2 teaspoons cinnamon.
- In a large bowl, mix 1 1/2 cups oat flour, 2 scoops vanilla whey protein, 1 tablespoon baking powder, 1/2 teaspoon salt and 1/2 cup xylitol.
- In a medium bowl, combine 2 egg whites, 1 cup unsweetened almond milk, 1/3 cup apple puree and ¼ cup low-fat vanilla curd (optional).
- Mix the dry and wet ingredients together to form an even batter.
- Pour a thin layer of batter (about a quarter of the total amount) into a loaf pan.
- Sprinkle the dough with half of the cinnamon/sugar mixture and repeat with the remaining dough and cinnamon/sugar mixture.
- Run a knife through the surface of the dough and bake for 24 to 28 minutes. Leave the bread to cool for 10 minutes.
When most people think of healthy food, salad is the first thing that comes to mind. But what about something hearty and filling? Can this be a healthy option? It can be conveniently prepared in one pot and is versatile enough to satisfy just about anyone.
Preparation time: 20 minutes
Servings: 12
Nutritional values:
- Calories: 254 kcal
- Carbohydrates: 27 g
- Protein: 31 g
- Fat: 2 g
Ingredients
- 1000 grams of very lean minced turkey meat
- ½ cup finely chopped onions
- 1 tablespoon garlic powder
- 1 large green onion cut into slices
- 1 500 gram can of mixed beans
- 500 grams black beans, drained and rinsed
- 2 cans diced tomatoes
- 1 tablespoon brown sugar
- 1 tablespoon chili powder
- ¼ cup white wine vinegar
- 3 tablespoons mustard
- 2 teaspoons cumin
- 1 teaspoon salt
- 2 teaspoons coriander
- 1 tablespoon xylitol
Preparation
- Put the onions and mince in a large pan, sprinkle with garlic powder and cook until the mince is no longer pink.
- Then add the beans, tomatoes, xylitol and spices (except the coriander) and stir well.
- Bring the mixture to the boil and then reduce the heat and simmer for 10 minutes.
- Now add the coriander and serve the dish hot.
- You can sprinkle cheese over the portions if you wish.
Chocolate makes you happy. If you're having a bad day, chocolate could be the answer. If you like chocolate and mint, then this recipe is just right for you. The cake is very chocolatey and soft. And if you're not a fan of the combination of chocolate and mint, you can simply leave out the mint extract.
Preparation time: 7 minutes
Servings: 1
Nutritional values:
- Calories: 458 kcal
- Carbohydrates: 34 g
- Protein: 42 g
- Fat: 17 g
Cake ingredients
- 20 g chocolate protein powder
- 2 tablespoons almond flour
- 1 tablespoon coconut flour
- 1 tablespoon unsweetened cocoa powder
- 1 teaspoon Truvia (stevia powder)
- ¼ teaspoon baking powder
- 3 tablespoons unsweetened apple pulp
- 3 tablespoons unsweetened cawshew milk
- 2 tablespoons liquid egg white
- ¼ teaspoon mint extract
Mint topping ingredients
- 20 g vanilla whey protein powder
- ⅛ teaspoon mint extract
- ¼ cup unsweetened cawshew milk
- ½ teaspoon Truvia (stevia powder)
- 1 tablespoon coconut butter
Additional topping ingredients
- 1 teaspoon calorie-free chocolate syrup
- 2 corners of sugar-free dark mint chocolate cut into small pieces
Preparation
- Spray an oversized mug with cooking spray.
- Mix all the ingredients for the cake in a bowl
- Pour the batter into the mug and place in the microwave for 2 minutes
- Turn the cake out onto a plate and leave to cool.
- Mix the ingredients for the icing
- Heat the coconut butter in the microwave for 10 seconds.
- Pour the icing, coconut butter and chocolate chips over the cake.
Enjoy these delicious carrot cake protein bars.
Preparation time: 40 minutes
Servings: 10
Nutritional values:
- Calories: 77 kcal
- Carbohydrates: 10 g
- Protein: 8 g
- Fat: 1 g
Ingredients
- 1 cup oatmeal
- 2 scoops vanilla whey protein powder
- 2 teaspoons cinnamon
- ½ teaspoon baking powder
- ⅛ teaspoon allspice
- ⅛ teaspoon nutmeg
- 4 egg whites
- ¾ cup stevia powder
- 1 cup raw grated carrots
- 120 ml water
Preparation
- Preheat the oven to 180 degrees.
- Mix flour, protein powder, cinnamon, nutmeg, baking powder, allspice and salt in a bowl
- Mix egg whites, stevia, carrots and water (optional) in a bowl.
- Add the wet ingredients to the dry ingredients and mix well.
- Spray a baking dish with cooking spray and pour in the batter.
- Bake the dough for 20 to 30 minutes and then cut it into bars.
