Lose weight with taste: menu for Tuesday from Julia Kovergina
RThe recipe for a light curd soufflé and options for fillings for rolls – sports coach Yulia Kovergina (@bober_pp) shares her PP secrets.
Curd soufflé ⠀
Ingredients:Soft cottage cheese 5% – 125 g Applesauce – 55 g (can be baby) Egg – 1 pc. Rice flour – 20 g Jerusalem artichoke syrup – 1 tsp (or any other sweetener) Vanillin – ½ tsp
For decoration: fruits / berries, nuts, homemade granola (optional)
Mix all the ingredients and transfer the mass to a mug. We put in the microwave at full power for 4 minutes. We transfer from a mug to a plate or leave it in it and decorate.
Ingredients to taste:Lavash (roll) Soft curd 5% Honey Banana Walnuts Bitter chocolate 85% – one square
Cut off the lavash – you need about 60-70 g. Slightly grease it with honey, on top – with soft cottage cheese. Cut the banana into slices and spread on 1/3 of the pita bread. Finely chop the nuts and chocolate, sprinkle the bananas with them, roll them up. Fry lightly in a dry frying pan so that the chocolate melts a little.
Zucchini and chicken casserole ⠀
Ingredients:Chicken fillet – 1.5 pcs. Medium zucchini – 2 pcs. Medium carrots – 1 pc. Large tomato – 1 pc. Bulb onions – 1 pc. Chicken egg – 3 pcs. Sour cream – 150 g Tomato paste – 1 tbsp l. Cheese – 100 g Salt, pepper – to taste Black / white sesame seeds – optional ⠀
Chop and fry / sauté chicken, carrots and onions in a pan, season with salt and pepper, add tomato paste. Grate zucchini and squeeze, salt. Grate the cheese, cut the tomato into rings. Beat eggs with sour cream, salt. Put in layers: 1. ½ zucchini 2. chicken mixture 3. zucchini 4. tomatoes Pour in the egg-sour cream mixture, sprinkle with cheese and sesame seeds on top, bake in the oven at 180 C for about 30 minutes.
Lavash roll ⠀
Ingredients:Lavash roll – 60-70 g Egg – 1 pc. Cheese – 30-50 g Cherry tomatoes – 4-5 pcs. Spinach – a handful Greens to taste
Cut off the pita bread, break an egg into it and grease the entire surface. Grate cheese, sprinkle with pita bread. Cut the cherry into 3 parts, spread it into 1/3 part, then spread the spinach. Chop the greens, sprinkle on top. We bend the edges and twist into a roll, which we send to the microwave for a couple of minutes. Then brown in a dry frying pan until crisp.
Chicken with mushrooms
Ingredients:Pickled chicken fillet – 2 pcs. Oyster mushrooms Cherry tomatoes Cream Cheese
Fry the fillet on both sides over low heat, finely chop the oyster mushrooms, simmer, add cream to them. Cut the cherry into rings, grate the cheese, put ready-made oyster mushrooms, tomatoes and grated cheese on the fillet. Simmer for several minutes under the lid.