Вкусные рецепты из американского Shape (1 порция- менее 200 калорий)

Автор: Ana Mal Дата: 14 апреля 2015 г.

Pan Roasted Chicken with Cherry Tomatoes and Greek Olives
Skill level: Easy
Cost: Inexpensive
Total time: under 1 hour
Course: main course
Yield: Serves 4
Ingredients:
Cooking spray
4 (4-ounce) skinless chicken breasts (with bone)
Salt and ground black pepper
2 cups cherry or pear tomatoes
1/2 cup pitted kalamata or Greek olives
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1 teaspoon dried oregano
1 teaspoon dried thyme
Directions:
Preheat oven to 400ºF. Coat a shallow roasting pan with cooking spray.
Season both sides of chicken with salt and black pepper and place in prepared pan. Set aside.
In a medium bowl, combine tomatoes, olives, oil, vinegar, oregano, and thyme. Toss to combine. Pour mixture over and around chicken in pan.
Roast chicken 35 to 40 minutes, until chicken is cooked through.
Calories (per serving): 124kcal (6%)

Asian Mushroom Broth
Cost: Inexpensive
Skill level:Easy
Total time:under 1 hour
Yield: Makes about 6 cups
Ingredients:
2 teaspoons olive oil
1 small onion, minced
1 clove garlic, minced
One 32-ounce carton low-sodium vegetable broth plus 2 cups water, or 6 cups water with 2 vegetable bouillon cubes
8 to 10 dried shiitake mushrooms
1 to 2 tablespoons reduced-sodium soy sauce, to taste
Directions:
Heat the oil in a 2-quart saucepan or small soup pot. Add the onion and garlic and sauté over medium heat until golden.
Add the broth, mushrooms, and soy sauce. Bring to a simmer, then cover and simmer gently for 15 minutes.
Remove from the heat and let stand another 15 minutes. Strain through a sieve, reserving the mushrooms. Trim them of their tough stems. Save the caps the another use, or slice them and return to the broth.
Calories (per serving): 45kcal

Sauteed Red and White Cabbage
Skill level: Easy
Cost:Inexpensive
Total time:under 1 hour
Course:vegetable
Yield: Serves 12
Ingredients:
1 small head red cabbage, outer leaves removed
1 small head white cabbage, outer leaves removed
1/2 pound lean slab bacon, cut into ¼-inch slices and cubed
1 teaspoon caraway seeds
1/2 cup sour cream
Salt and freshly milled black pepper
Directions:
Halve the cabbages and core them. Slice into thin strips. In two separate pots of boiling water, blanch each type of cabbage for 5 seconds and drain immediately.
In a large skillet, render the bacon until golden brown.Drain the bacon on paper towels, and reserve. Add the cabbage to the skillet and cook, tossing over moderate heat, to coat it with the rendered fat.Add the caraway seeds. Fold in the sour cream and season to taste. Toss and cook until the cabbage is tender. Fold in the bacon pieces and serve.
Calories (per serving): 134kcal
Gingered Sweet Potato & Carrot
Prep time: 15 minutes
Cook time: 30 minutes


1 Tbsp olive oil
1 medium onion, chopped
1 c low-sodium chicken or vegetable stock
1 medium sweet potato, peeled and diced
5 large carrots, peeled and sliced
1 Tbsp jarred ginger, chopped
Plain nonfat Greek-style yogurt (optional)

1. Heat oil in large saucepan. Add onion and cook until soft, about 2 to 3 minutes. Add stock plus 2 cups water, then add sweet potato, carrot, and ginger. Bring to a boil, reduce heat, and simmer until vegetables are tender, about 15 minutes.

2. Strain out vegetables and put them in a food processor or blender. Puree until smooth, adding a bit of broth if needed. (If you're using a standard blender, allow the mixture to cool first; hot liquid may cause the blender to squirt out contents. Depending on the size of your blender, you may have to do this in batches.)

3. Pour vegetable puree back into the saucepan and stir until well blended and smooth. Add salt and pepper to taste. Serve with a dollop of yogurt on top, if desired.

Makes 4 servings. Per serving: 119 cal, 4.3 g fat (0.7 g sat), 18 g carbs, 112 mg sodium, 4 g fiber, 4 g protein

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Автор: администратор сайта Дата: 18:27:01 11.10.2012

Перевод верхнего (первого рецепта)
Жаркое из курицы с помидорами черри и греческими оливками
Уровень сложности блбда: Легкий Стоимость: Недорогая
Общее время приготовления: 1 час
Выход: 4 порции

Ингредиенты:
4 (100-120 грамм) куриной грудки без кожи (с костью)
Соль и молотый черный перец
2 стакана помидорово черри или обычный помидор
1/2 чашки без косточек греческих оливок
2 столовые ложки оливкового масла
1 столовую ложку бальзамического уксуса
1 чайная ложка сушеного орегано
1 чайная ложка сушеного тимьяна

Приготовление:
Разогреть духовку до 200 град , вылить небольшое количество масла.
Обжарить курицу с обеих сторон с солью и черным перцем и положить в подготовленную форму. Отложите в сторону.
В средней миске смешать помидоры, маслины, масло, уксус, орегано и тимьян. Залейте смесью курицу в кастрюлю.
Тушите курицу 35 до 40 минут
Калорий (на одну порцию): 124 ккал (6%)