HEALTHY RECIPES

1. mushrrooms & garlic with chicken liver

Mushroom and Garlic:

Calories: 154, Fat: 17g, Calories from fat: 96.2-percent, Protein: trace, Carbohydrate: 1g, Fiber: trace, Cholesterol: 0, Sodium: 2mg; weight watchers points (4.5)

150 gr mixed varieties fresh mushrooms
Salt and freshly ground white pepper to taste
1 tablespoon of parsley, finely chopped
180 g chicken liver
1 Tablespoon of extra virgin olive oil
1 tablespoon of flour flavouring, salt
1 tablespoon of extra virgin olive oil
3 cloves garlic, chopped
1 tablespoon of lemon juice


Wash the mushrooms only if they are wild. Otherwise, wipe over the mushrooms with a slightly moistened cloth.
Trim the stems and leave the mushrooms whole or, if large, slice them thickly.
Marinate in the lemon juice for 20 minutes.
Heat the oil in a large frying pan. Add the mushrooms and the garlic and cook for about 5 minutes.
Increase heat and fry for further 2 minutes. Stir often and do not allow the garlic to burn.
Add salt and pepper to taste. Transfer to a warmed dish and sprinkle with parsley. Serve hot or at room temperature.

Chicken Liver

(10 small pieces(150 g)

Calories 280 g; Fat10 g (Saturated Fat 0.4g );Carbohydrate0; Protein 5g; weight watchers points (5.5)

Half each piece of chicken liver, salt, flavor.
Pass the slices of liver through flavored flour. Shake off the excess flour.
Quickly fry on both sides in hot fat.

2. turkey fillets with french bean

Calories 339; fat 21.9 (saturated 8.5 g); carbohydrate 9.7 g; protein 47.5g ; fibre 4 g; weight watchers points 8

1/2 garlic glove,
2 tomatoes
butter, pepper,
2 fillets of turkey breast,
1 tablespoon of extra virgin olive oil
200 g green French beans,
2 pieces of leek
lemon, rosemary,
200 ml chicken broth
Wash and wipe green beans.
Cook in a salted boiled water for 10 minutes.
Wash, peel and slice leek and garlic.
Peel and dice Tomato.
Heat 1 tablespoon of butter in a frying pan.
Put leek, fry until brown, add garlic, short simmer.
Add boiled green beans and tomato, cook for 5 minutes. Salt and pepper.
Wash, clean and hammer turkey fillets.
Put them in a heated pan, fry until brown on both sides.
Add sliced lemon with 200 ml of chicken broth and cook for further 7 minutes.
Serve with slices of lemon, tomato and green beans.
Sprinkle with rosemary.

3. fish fillets with aubergine

Calories 362 kcal; fat 25 g ( 10.3 saturated) ; carbohydrate 4.1 g (0.0 g sugars); protein 23.2g ; fibre 0.6 g; weight watchers points (9)

130 g of sea fish e.g sole, plaice, trout, brill, cod, turbot, herring, scampi, etc.
1 tablespoon of lemon juice
1 small leek or spring onion
1 smaller aubergine, 180 g (eggplant)
1 small red onion
salt, pepper, 2 teaspoons of extra virgin olive oil ,
1 teaspoon of mustard
150 ml fish stock


Prepare and clean the fish, wash and drain.
Sprinkle with few drops of lemon juice.
Pass through seasoned flour, shake off all surplus flour.
Cut Onion and leek in rings finely.
Trim off aubergine.
Remove the skin using a peeler.
Cut aubergine into 2cm slices, then each slice in 2 cm cubes.
Salt and pepper.
Shallow fry fish fillets on both sides, in hot clarified oil.
Take out fillet and put on warm place.
In the same pan put button onion and aubergine; fry for 5 minutes.
Add red onion and mustard, stock and fish fillets. Cook for 3 minutes.
Salt and Pepper and sprinkle basil over. Serve warm.

4. chicken drumstick in mustard souce

Calories 313 kcal ; fat 21.5g (saturated 9.1) ; g carbohydrate 14.9g ( g sugar 3.3 g); protein 15.8g ; fibre 1.9 g; weight watchers points (7.5).

Chicken Drumstick and Thigh

1-2 teaspoons of mustard
100 ml white wine
2 garlic cloves
1/2 teaspoon of semolina
1 tablespoon of extra virgin olive oil, salt, pepper
125 g of cooked wild rice

Heat 1 tablespoon of extra virgin olive oil;
Cook chicken short until brown on both sides.
Take out chicken meat, salt and pepper.
In the same pan add 1-2 teaspoons of mustard, cook short,
Add 100ml of white wine, 2 gloves of garlic.
Put chicken back, then simmer in a covered pan until tender.
Add 1/2 teaspoon of semolina in a sauce and cook until sauce is thicken.
Serve warm with cooked wild rice.

5. greek salad with mincemeat

Calories: 316 kcal 11.3 g protein, 18.7 g total fat (3.8 g saturated fat), 8.8 g carbohydrates, 3.2 g fiber, 45 mg cholesterol, 605 mg sodium; weight watchers points (7)

1/4 any of green salad ( lettuce, iceberg lettuce, cos lettuce)
150 g tomato
150 g green pepper,
150 g cucumber
parsley,
1 slice of toasted bread
50 g fetta cheese,
1 spoon of olive oil
1/2 garlic glove,
20 g walnuts
130 g mince meat
1 spoon of lemon juice,
cayenne pepper, salt, pepper,
150 ml yoghurt,
1 egg.
Wash and wipe lettuce, cut finely.
Wash and cut tomato and parsley.
Cut fetta cheese and toast bread into cubes.
Heat 1 tablespoon of olive oil, add half of bread, fry until brown.
Rest of the bread break into crumbs.
Chop garlic and walnut.
Mix the mince meat, together with walnut, egg, crumbled bread, half of garlic, 1 tbs of parsley.
Spice, and form a small balls. Fry in the olive oil for about 12 minutes.
Mix the rest half of garlic with yoghurt, parsley and lemon juice.
Add salt and cayenne pepper.
Neatly arrange in a salad bowl green salad, meat balls, tomato, pepper and cucumber, peeled and sliced, fetta and toast.

6. russian salad

Calories: 265 kcal; fat 5 g (saturated); carbohydrate 36 g; protein 13 g; fibre 10g; Cholesterol 169mg; Sodium 385mg ; weight watchers points (6)

3 potatoes
1 carrot
80 gr green peas
1 roast pickled pepper
2 gherkins
1/2 garlic clove
salt, peper, seasoning,
2 tablespoons of soy flour
2 tea spoons of mustard
lemon juice
1 tea spoon of flavouring
Boil potato with skin, then peel, dice and cool.
Separately bring carrots and peas to boil,
Cut and add to the mixture the red pepper, gherkins and garlic glove, chopped.
Salt, pepper and flavour

Mayonnaise:

Mix Soy flour with water and make a mixture as for pancake.
Bring to boil, then cool.
When cool, add 10 gr of mustard, juice from 1 lemon and 1 tea spoon of seasoning.
Mix everything and add to vegetable mixture. Place in a refrigerator. Eat cold.