Mexikanisches Gemüse mit Hähnchen und Chili-Dip {Lowcarb Sommer-Rezept}

Mexikanisches Gemüse mit Hähnchen und Chili-Dip {Lowcarb Sommer-Rezept}

Endlich ist der Sommer da. Wie wär's mal mit diesem lecker leichten mexikanischen Gemüse mit Hähnchen und Chili-Dip? Schmeckt fast wie Urlaub. (Auch für den Grill bestens geeignet)

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Tomatensuppe aus ofengerösteten Tomaten {Fruchtig lecker}

Tomatensuppe aus ofengerösteten Tomaten {Fruchtig lecker}

Montag Abend..Du hast zwar Hunger aber willst doch gerne aufs Sofa?                                    Bevor du jetzt zum Hörer greifst und dir ne Pizza bestellst, mach dir lieber diese schnelle Tomaten-Suppe. Dauert nicht lange und schmeckt prima.

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Süß-Saure Znoodles mit knusprigem Tofu im Sesammantel {20-Minuten Gericht}

Süß-Saure Znoodles mit knusprigem Tofu im Sesammantel {20-Minuten Gericht}

Keine Idee was du heute kochen sollst, oder aber einfach schlichtweg keine Lust lange in der der Küche zu stehen? 

 Das kennt jeder und kommt bei mir insbesondere Montags vor.  

Aber auch wenns einfach mal schnell gehen muss, ist dieses Rezept genau das richtige.

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Scharfe Kokos-Curry-Suppe mit Soba-Nudeln {Fertig in 15min}

Scharfe Kokos-Curry-Suppe mit Soba-Nudeln {Fertig in 15min}

Ob Thailand oder Indien..eines haben diese beiden Länder zumindest kulinarisch gemeinsam: Curry. Zwar kann man ein Indisches- und ein Thai-Curry nichtmal ansatzweise vergleichen, aber lecker sind beide. Und da mich nichts mehr an Urlaub erinnert, als ein leckeres Curry, habe ich diese leckere Schüssel für euch kreiert, die euch zumindest von innen wärmt, wenn es draußen jetzt noch früher dunkel wird. 

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Deftige Kartoffel-Wirsing-Roulade mit Zwiebelsoße {Herbst-Rezept}


Zutaten:

  • 6 große Wirsingblätter
  • 500g gekochte Kartoffeln
  • 1 Paprika
  • 2 große Zwiebeln
  • 1 Knoblauchzeje
  • 2 Eier
  • 200ml Brühe
  • 50g magere Speckwürfel
  • Etwas Creme Fráiche
  • Pfeffer / Salz
  • Muskatnuss
  • Öl
  • Optional: Etwas Mehl zum binden der Soße

Zubereitung:

  1. Die Wirsingblätter ca. 3 Minuten in kochendem Wasser blanchieren und im Anschluss direkt mit kaltem Wasser abschrecken um den Garprozess zu unterbrechen. Entferne vorsichtig ca. 3cm des harten, unteren Wirsingstrunks.
  2. Nun die Wirsingblätter auf einem sauberen Küchenhandtuch ausbreiten und trocken tupfen
  3. Die Zwiebel in feine Ringe schneiden
  4. Knoblauch hacken
  5. Paprika in Würfel schneiden und zur Seite stellen
  6. Öl in einer Pfanne erhitzen und den Speck mit den Zwiebelringen sehr heiß anbraten, bis die Zwiebeln braun sind. Zur Seite stellen
  7. Die gekochten Kartoffeln stampfen, bis keine Stücke mehr übrig sind
  8. Die beiden Eier, Pfeffer, Salz und Muskat zu der Kartoffelmasse geben und noch einmal gut durchmengen
  9.  Jetzt kommen die Wirsingblätter wieder ins Spiel. Breite die Wirsingblätter auf dem sauberen Küchenhandtuch so aus, dass du eine Fläche von 2×3 Blättern hast, die sich überlappen und so quasi ein „Fläche“ ergeben.
  10. Auf dieser „Wirsingfläche“ verteilst du nun die Kartoffelmasse. Achte darauf, dass du an der unteren Kante bündig anfängst, oben aber 1/3 frei lässt. Diese freie Fläche ergibt den Abschluss nach dem Rollen
  11. Verteile auf Kartoffelschicht nun etwas Creme fraiche und oben drauf die Paprikawürfel. Drücke die Paprika leicht in die Kartoffelmasse
  12. Heize den Ofen auf 200 Grad Umluft vor
  13. Nun kannst du beginnen die Roulade eng einzurollen. Am besten fängst du bei der Seite an, die bis zum Rand bestrichen ist und nutzt das Handtuch als Hilfe.
  14. Jetzt verteilst du die gebratenen Zwiebeln und den gebratenen Speck in einer Auflaufform, die groß genug für deine Wirsingrolle ist. Oben drauf platzierst du die Wirsingroulade und übergießt sie mit der Brühe
  15. Jetzt lässt du das Ganze für 30 Minuten im Ofen garen
  16. Wenn du möchtest, kannst du die Soße noch mit etwas Mehl binden, damit sie dickflüssiger wird. Ist aber kein Muss, denn Sie schmeckt auch so hervorragend zu der Wirsingroulade

Crispy sweet potato pizza crust {Healthy alternative, vegan}

It’s not a secret that I have a personal love affair with sweet potatoes. This time I combined them with some healthy whole grain flour and created a crispy pizza crust with a healthy twist.

No more explanation needed, here comes the recipe which serves 2 portions


Ingredients:

  • 70g oat flour (blended oats)
  • 500g peeled and pre-cooked sweet potato (I always use the microwave)
  • 100g whole grain spelt flour
  • 80g non flavor protein powder
  • 20g Seitan
  • 20g yeast
  • Salt, pepper and nutmeg to taste
  • Tomato sauce and your fav pizza toppings of choice
  • Additional: Some more whole grain flour mixed with protein powder to flour the surface

Instructions:

1. Mix all the ingredients in a high-speed blender until you have a thick and sticky dough

2. Transfer mixture into a bowl, cover with a clean kitchen towel. Let sit for about 45minutes at a warm place.

3. Preheat the oven to 240 degree.

4. Lightly flour a surface with the protein powder/flour mix and use your hands to knead the dough. Knead in as much of flour mix as needed until the dough isn’t that sticky anymore

5. Divide into two equal pieces

6. Line baking sheet with parchment paper and spread the dough evenly into pizza shape. Tipp: If it’s to difficult to spread it out, use another baking sheet, place dough in between and use a rolling pin

 7. Drizzle some olive oil on top and pre-bake for around 20minutes. The crust should be pretty crispy already

 8. Add tomato sauce, cheese and your favorite toppings

 9.Place again in the oven and bake until cheese is melted.

 10. Enjoy :)

 

 

Clean and Healthy Alfedo Pasta with Salmon – Ready in 15 minutes {low fat, high protein, can be vegan}

I woke up with a hugeeee alfredo pasta craving yesterday. Why? Good question...It doesn’t make any sense at all. It’s 34 degree in Shanghai, super humid and I am luckily not pregnant. So why the hell do I crave a rich and fat loaded meal during this hot summer season? I really don’t know, I only know that I couldn’t think of anything else until lunch time. (Please tell me, that I haven’t lost my mind and I am not the only one out there with weird cravings haha :D?)

And then I remembered that I somewhen saw a recipe for creamy cauliflower sauce on pinch of yum, in which the main ingredient (besides milk) was cauliflower. Since then I was so tempted to try a cauliflower based sauce, because I use cauliflower for soooo many recipes, which usually don’t contain any cauliflower (Check one of them here), that I went straight to the kitchen at 12.30 and tried to come up with my own. And what should I say, it worked out perfectly and doesn’t taste like cauliflower at all and it turned out super creamy.

So you want a super clean and healthy alfredo sauce, which besides is pretty high in protein aswell? Then continue reading.


Ingredientsn for 2 servings:

•    100g brown pasta

•    1 Zucchini

•    100g cauliflower

•    200ml water

•    35g pea protein isolat

•    20g grated parmesan (or vegan cheese)

•    Some onions

•    1 clove garlic, chopped

•    Some Olive Oil

•    Pepper, salt, oregano to taste

•    Optional: salmon, chopped in small pieces

Instructions:

1  Bring water to boil and cook the brown pasta according to the instructions.

2  In the meantime slightly fry the onions and garlic in hot olive oil in a pot

3  Tip: I used my thermomix to make this sauce, which makes it more easy because you can heat and blend at the same time. But if you don’t have one, you can also use a simple blender.

4  Add the cauliflower and water. Let cook for about 3 minutes

5  Now add the remaining ingredients (except salmon and zucchini)

6  Blend the sauce in a high-power blender until smooth. There shouldn’t be any pieces left

7  Place the sauce again in the pot and add the salmon. Cook for a few more minutes until the salmon is cooked perfectly

8  Now it’s time to spiralize your zucchini.*

9  Add the the zucchini for about 1 minute tot he brown pasta.

10           Your brown pasta and znoodles (zucchininoodles ;)) should be ready now.

Sprinkle with more oregano before serving and enjoy :)


If you are looking for more healthy cauliflower sauce recipes, I really recommend this ebook by pinch of yum. The eCookbook has 30 recipes that use a creamy cauliflower sauce in place of ingredients like canned condensed soup, or heavy cream. Each recipe also has the nutrition information for calories, fat, protein, fiber, and carbs listed right on the page

The Creamy Cauliflower Sauce eCookbook from Pinch of Yum

 

 

The MOST tender chicken with spiralized salad – easy peasy recipe {Low carb}

Chicken, one of the simplest proteins but sometimes the biggest struggle to cook. Just 2 minutes too long in the pan and you get a thick chewy piece of desert. And well, not really suprising that nobody  likes that.

But there is a simple trick to avoid this: marinate your chicken.

Sounds too easy to be true, right? But I never had anything else than a super moist and tender chicken breast when prepared like in the following recipe.


Ingredients:

For the chicken:

  • 2 chicken breasts
  • 60 ml of soy sauce
  • 30 ml of vinegar (every vinegar will do the job, but I think it tastes best with rice wine vinegar or balsamic)
  • 1 clove chopped garlic
  • Pepper, Salt, nutmeg (yep, nutmeg really makes a difference here)
  • 1 bay leave
  • Some honey
  • Optional: Chilli

For the salad:

  • Cucumber
  • Carrot
  • Edamame
  • Yoghurt
  • Dill (fresh or dried)
  • Lemon
  • Pepper and salt to taste

Instructions:

  1. Place all  the „chicken ingredients“ (except honey) in a plastic zipper bag or air-tight container and mix well. Put in the fridge and dont touch it for about 24-48 hours :)
  2. Place everything in a casserole (including the soy, vinegar mix) and drizzle the chicken with some honey.
  3. Now ist time to bake for about 30 minutes on 180 degree.
    1. Tip: Use a spoon to sprinkle some of the soy, vinegar mix over the chicken from time to time.to make it more juicy
  4. In the meantime prepare your salad by spiralizing the carrot and cucumber and cooking the edameme in some water for about 4 minutes. Works also fine in the microwave
    1. If you need tipps on spiralizing check out this post
  5. For the yoghurt sauce, mix yoghurt, dill, some lemon and pepper and salt to taste
  6. Your chicken should be ready now. Check if it’s cooked well by cutting it. If it’s not done yet, place in the oven for another 5 minutes.
  7. Serve and enjoy :)

Low carb and paleo-friendly noodles

If you are a pasta-lover (like me), it is really hard to hold on to a low carb or paleo diet because regular noodles made from wheat-flour are just not on the menu. But how am i supposed to eat a fruity tomato sauce, this yummy broccoli pesto or any other of this lovely, healthy pasta sauces out there?!
And nope, not eating them at all is NOT an option here!

The answer is easier than expected: Make your own veggie noodles.

Making noodles from scratch? Holy moly, I don't have time for that and I guess you have neither :) But this recipe doesn't start with flour, it's simply pure and non processed veggies.

And the best part about it? You can use almost every vegetable (or even fruit) you like and vary in flavors. But for me the easiest and simplest way, due to it's shape, is to use carrots and zucchini. I use this kind of spiralizer to cut them into fine stripes but any other spiralizer, peeler or even knife will do the same job. The use usa of a spiralizer just makes it easier and faster than cutting it by hand. You can find a detailed description here on inspiralized.

Bought this one on amazon a few years ago

After spiralizing, you just need to cook or fry them for a bit according to the following options:

  1. If you made a fresh sauce, you can just directly add the noodles to your sauce and boil them for a few minutes
  2. If you want to use an already prepared pesto or left over sauce, the best way to head everything up is usung a pan.
    1. Heat up the pan
    2. Add your veggies and fry for 3-4 minutes. But take care, for example zucchinis don't need as long as carrots.
    3. Add the sauce and fry for one more minute
  3. Microwave
    1. Put your noodles into a bowl with about 150ml water. The water provides a steaming effect.
    2. Cook on high temperature for about 2,5 minutes.
    3. Add your sauce and cook for 1 more minute

Easy peasy and fast way to cook a healthy meal :)

Need some inspiration? No problem

For more information check out the inspiralized cookbook. It's really inspiring and creative.