Low-calorie and low-fat chicken bouillon

Some of you will think that there is no such thing as bouillon. Real bouillon should be boiled with two kinds of fat meats so you can see floated oil. My recipe, however, is for people who want to lose a few pounds or for any reason must use easily digestible diet or low-fat diet. I cooked this dietary chicken bouillon with chicken breast, and a large amount of vegetables. I simmer it for about three hours to have the best taste and I can honestly say it was worth it.

Ingredients:

• 3 chicken breasts
• 6 medium-sized carrots
• 3 medium size parsley
• one onion
• leek
• half a large celery
• 3 bay leaves
• a few grains of pepper and allspice
• salt

Method:

Put chicken into cold water on medium heat. Leave it for about half an hour. The water should be hot but do not boiling. You can periodically pour cold water into it so you can avoid boiling. At the top you will see the so-called scum, just take it out with sieve. In meantime you boil chicken burn whole onion using fire or electric heat. Just leave it so skin will get black - this will give taste and colour to the soup. Then add all the vegetables, bay leaves, peppers and allspice. Reduce the heat and cook at least about 2.5 hours. Remember to still not bring the bullion to a boil. At the end of season to taste with salt.

Couscous salad - a good idea for lunch

Couscous comes from the region of northern Africa and is made from semolina (wheat). Usually served with stews. Couscous has very delicate texture and it is very light which makes it ideal as side for meat dishes. It is also a good substitute for rice or pasta when you are bored with them.

Ingredients:

• cup of couscous
• 1.5 cups of stock (vegetable or chicken)
• medium size onion
• 2 cloves garlic
• broccoli
• 200g feta cheese
• 3 tablespoons olive oil
• salt, pepper, chilli powder

Method:

Put couscous in large bowl. Pour the boiling stock into couscous and cover it. Couscous should be ready in approximately 5 minutes. In a frying pan fry finely chopped onion. When the onion is nicely caramelized add chopped garlic. Cut broccoli in smaller pieces and boil it for about 10 minutes. Cut feta cheese into cubes. Mix couscous with olive oil, salt, pepper, chlli, onions and garlic. Add broccoli and feta cheese. Mix everything together. Enjoy!!!

Broccoli soup with cheese croutons and walnuts - one of five servings of vegetables a day

Broccoli are super vegetables. They contain plenty of antioxidants (quercetin, glutathione, beta-carotene, indoles, vitamin C, lutein, glukarat, sulforaphan), which are essential in the prevention of ivilisation illnesses. They have strong anti-cancer effect, , antiviral and, preferably operate in peptic ulcer. Unfortunately, some people complain of bloating after eating broccoli. Of course, this can be prevented by using different spices. Garlic, cumin, ginger and coriander. So let's eat broccoli in various forms because is good for you !!!

Ingredients:

• 2 heads of broccoli
• 2 onions
• 4 cloves garlic
• 2 tbsp rapeseed oil
• turmeric, ginger, ground coriander, nutmeg
• salt pepper

Method:

Fry the chopped onions in pan. When softened, add chopped garlic and fry for a minute. Then add the chopped broccoli and pour water.Cook about half an hour and then add all the spices. Blend soup adding some salt and pepper as well.

Pour the soup into a bowl, place on the top a slice of bread, sprinkle with cheese and put it under the grill until the cheese is melted. At the end sprinkle with walnuts.

Low in carbohydrates cheesecake - high protein dessert

Being on weight loss/sports diet means that you can't eat sweets. It is not surprising because these products contain large amounts of sugar and fat. While we eat sweets we feel a great pleasure, but afterwards we will be so angry on ourselves that we did that... However, we can make some cakes if we choose ingredients wisely. The following recipe for cheesecake is a high-protein, low in carbohydrates and y also gluten-free. Very moist and tasty.

Ingredients:

• 600g light soft cheese
• 6 eggs
• lemon
• 200g of Brazil nuts
• 50g butter
• 3 tablespoons peanut butter
• 3 teaspoons of sweetener

Method

Blend brazilian nuts and mix with the melted butter. Grease round baking tray with butter and put nuts on the bottom of the tray. smooth it with spoon. Put in the fridge for about half an hour.

Mix light soft cheese with eggs, lemon juice and sweetener. Pour into a baking tray and bake at 160 ° C for 40 minutes.

When the cheesecake has cooled, brush it with peanut butter.

Low in calories, low in carbohydrates and low-fat quiche.

Quiche is one of my favorite dishes. The base of this dish is pastry made from flour and butter. This makes the quiche not very low calorie meal. That's why I had an idea to bake quiche without the base! This is especially beneficial for people who care about the weight loss or want to increase muscle mass or looking for high protein food.

Ingredients:

• chicken breast (200g)
• onion
• 3 cloves garlic
• 3 peppers (red, yellow and green)
• 3 eggs
• 100 ml of creme fraiche
• 100ml of milk
• tablespoon of rapeseed oil
• salt, pepper, cayenne pepper, dried coriander

Method:

Chopped onion in small cubes and fry it adding some oil. When it will get soften add chopped garlic. Slice the chicken and pepper into cubes and put into the frying pan.  Add all the spices. Transfer to a baking dish lined with baking paper and pour a mixture of eggs, cream and milk. Put into the preheated oven (180 ° C) for 30 minutes

Roasted sweet potatoes with caramelized onions and cottage cheese - low calorie and a healthy dinner

The combination of sweet potatoes and cottage cheese is a very tasty connection. In addition, highly nutritious and low in calories - serving has less than 300kcal (depending on the size of the potatoes). Also sweet potatoes contain antioxidants including vitamin A, which is good for our eyes and skin. Cottage cheese is a source of calcium and protein. Onions are also added not only because of good taste but they are also powerful antioxidant.

Ingredients:

• sweet potato
• 200 g cottage cheese 
• onion
• chive
• 100 ml natural yoghurt
• 25g butter
• tablespoon oil
• salt pepper

Method:

Boil potatoes for about half an hour until they soften. Then cut them in half, brush with rapeseed oil and put in the oven for 20 minutes. In the meantime, you can prepare caramelized onions. Slice the onion and fry in butter. Reduce the heat and let the onions soften. Cottage cheese mix with salt, peppers, yogurt and chopped chives. Place cottage cheese and caramelized onion on the top of sweet potatoe. 

Healthy chicken burgers with horseradish sauce

Healthy version of chicken burgers with horseradish sauce, avocado and lamb's lettuce.
 Horseradish sauce gives burgers great refreshing taste. Also it has many other healthy benefits Horseradish has antibacterial properties, improves metabolism allowing you to burn extra calories. In addition, rich in vitamin C, and moderate amounts of sodium, folic acid.

Ingredients for 4 burgers:

• 2 chicken breasts
• wheat roll
• 100ml milk
• egg
• salt, pepper, nutmeg

Additionally:

• 4 bread rolls (I've used wholegrain rolls)
• ripe avocado
• teaspoon horseradish
• 4 tablespoons plain yogurt
• teaspoon of honey
• lamb's lettuce
• few red potatoes for chips

Method:

Cut the wheat roll into cubes and soak it in milk, let stand for 10 minutes. Cut the chicken into small pieces and blend it. Season with salt, pepper and nutmeg. Then stir in the soaked bread and shape into 4 large flat chops. You can grill it or fry in a pan with small amout of oil.

Cut the bread roll in half and toast them in oven. Put some horseradish sauce (yogurt mix with salt, pepper, honey and horseradish) for both sides. Apply a small handful of lamb's lettuce, then chicken and sliced avocado.

Additionally, you can prepare chips. I did red potatoes fries.