Category Archives: Fitness over fifty

Chicken francaise

Ingredients

Chicken breast fillets cut to butterfly

Flour to dust

Eggs to  cover

Oil to fry

Chopped parsley

Salt and black pepper

The gravy

Chicken bouillon

Knob of butter

Chopped parsley

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Red currant brie quiche

Brie and red berries make a good pair. I used red currant marmalade.  The brie and the marmalade made it sweet and salty. I had sweet prosecco with this.

Reduced carbohydrates, instead of pastry case,  I used egg omelette to line the mould.

Ingredients

5 eggs

Cream

Red currant marmalade

Brie

Butter

Salt and black pepper

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Goat cheese and bacon quiche

Reduced carbohydrates.  Instead of pastry case,  I made the case or cup  from egg omelette.

Lined the square mould with the omelette,  spooned two teaspoons of marmalade on the bottom,  covered with crumbled brie and topped  with egg custard.

Baked on 170 C° for 20-25 minutes

Ingredients

5 eggs

Goat cheese

Bacon diced

Cream

Butter

Salt and black pepper

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Savoury beet protein smoothie

 

Having raw eggs may cause health problems. To eat healthier I tried this recipe.

I found only hard boiled eggs in my fridge and cooked beetroots,  milk etc. I decided to start the day with a salted,  spicy smoothie.

Ingredients

3 hard boiled eggs

1 small cooked beetroot 2-3 cm in diameter

150 ml skimmed milk

1 tsp mustard

1 tsp kimchi paste

1 tbsp tomato paste

Salt and ground black pepper

Method

Put everything together in your magic bullet smoothie maker. Blend until it makes a smooth fluid. Season and use.

Enjoy!

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Mango protein smoothies no. 1

With its perfect combination of sweet and sour, mango complements the rich taste of creamy cheeses, balances the heat of smoky dishes, and intensifies the flavors of other tropical fruits. This versatile fruit pairs well with apple, berries, caramel, citrus, coconut, melon, vanilla, and cinnamon.

To prepare mango flavoured protein smoothies I will try different pairings.

Ingredients

4 eggs whites

Mango purée

Milk

Frozen mixed berries

Caramel or caramel sauce

Method

I’m using magic bullet smoothie maker.

It’s easy to use and easy to keep clean.

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Redcurrant chocolate protein smoothie

Ingredients

3 eggs

1-2 tbsp redcurrant jam

1 sachet Cadbury hot chocolate drink powder

100 ml milk

 

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Chicken piccata in savoury bacon and gherkin sauce


Ingredients

Chicken breast fillets

Flour to dust

Salt and black pepper

Oil to fry

Diced bacon

Chopped onion

Flour

Tomato paste

Chicken bouillon plus 200 ml water

Diced gherkins

Mixed herbs

Salt and black pepper

Method

On a little oil fry diced bacon.

When it turns a little red,  add chopped onion and stir fry until it becomes translucent. Add one or two teaspoons of flour and fry. Add one tablespoon tomato purée and one chicken stock cube and 200 ml warm water. Boil. Add mixed herbs like marjoram,  thyme, Provence herbs,  salt and black pepper. Simmer on medium temperature.

In the meantime cut chicken breast in two thin fillets.  Season with salt and black pepper. Dust with flour and fry on one tablespoon of oil for two minutes on both sides. Add to the sauce and simmer for ten minutes under cover.

Season with hot sauce if you like hot flavours. Add chopped gherkins. Finish with one tablespoon of yoghurt or sour cream. Bring to the boil and serve.

The chicken will be render,  the sauce a little hot and sour from the gherkins.

I like it,  I hope you will love it too.

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Chicken piccata in cheesy parsley sauce

Chicken piccata in cheesy parsley sauce

The good old chicken breast in a ready to use parsley sauce with linguini.

Ingredients

1 pckt Lidl parsley sauce

Salt and black pepper

Parmesan cheese

Chicken breast fillets

Garlic paste

French mustard

Salt and black pepper

Flour to dust

Oil to marinade

Oil to fry

Method

Cut the chicken breast fillets to one-finger thick fillets.

Marinate in oil-garlic paste-salt-black pepper marinade (rub the fillets in that mixture).

Normally I keep the fillets rubbed with this marinade in a plastic box in the fridge.

With the back of a teaspoon spread French mustard on one side. Dust with flour and fry on both sides for 2-3 minutes per side.

In the meantime open the packet into a bowl,  add the desired amount of milk and the same amount of water to the sauce mixture. When the fillets have a little colour remove from the oil.

Discard the oil and pour the sauce mixture into the pan and bring to the boil.

Season with salt and black pepper.

At this point add the fillets and simmer for 10 minutes.

In the meantime cook the linguini.

Remove the fillets from the sauce (keep warm) ,  add the parmesan and simmer until it thickens. Add the pasta to the sauce.

Serve piping hot with the fillets on top of the pasta.

Garnish with chopped parsley.

Enjoy!

 

 

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Chicken breast a’la milanese with black pepper sauce

To continue chicken main recipes for my protein diet,  I combined the breaded chicken with black pepper sauce.

The sauce I prepared is a Lidl from the shelf product. I thought I would try it with chicken breast. The sauce had a fairly nice flavour,  I didn’t have to add anything. It was mildly pungent and made the chicken’s flavour better.

Good choice.

I had green leaf salad: iceberg  with baby Spinach and a glass of gewurtztraminer.

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Turkey breast caprese roll

Ingredients

Turkey brest

Mozzarella

Sun dried tomatoes

Flour

Eggs bbeaten

Breadcrumbs

Oil to fry

 

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