Avec cette recette cuisine fitness, découvrons un légume peu calorique, bon au goût et qui fournit à notre corps des anti-oxydants nécessaires pour lutter contre le vieillissement.

 Temps de préparation : 15mn                     Temps de cuisson : 20 mn

Calories 222  Protides 5 g Lipides 17 g Glucides 10g

Ingrédients (4personnes) :

1 oignon

1cuillère à soupe de beurre

500 gr de potiron

2 carottes

1 litrede bouillon de légumes

Sel

 Poivre

Noix de muscade

Gingembre en  poudre

Amandes effilées grillées et crème fraîche pour la décoration

Préparation

1° Eplucher puis hacher l’oignon. Le faire venir dans le beurre chaud. Laver et sécher le potiron, enlever les pépins et couper  le potiron en dés. Laver et peler les carottes, puis les couper en dés. Ajoutez les dés de potirons et de carottes à l’oignon et laisser cuire à feu doux.

2° Ajouter le bouillon de légumes et porter à ébullition, puis  laisser cuire 15 minutes à feu doux.

3°Mouliner la soupe  pour qu’elle soit onctueuse. Salez, poivrez, ajoutez la noix de muscade et le gingembre moulu. Garnir de crème fraîche, parsemer d’amande et servir.

Peut-être possédez vous une recette cuisine fitness à base de potiron ? N’hésitez pas à me la proposer.

Recette cuisine fitness :Gaspacho ou soupe froide

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Recette cuisine fitness : Macédoine de légumes aux asperges et mange –tout.

Une macédoine améliorée grâce aux asperges qui vont donner un goût savoureux.

Temps de préparation 40 minutes

Calories  230

Protides 10g Lipides 6g Glucides 11 g

Ingrédients pour quatre personnes

400 gd’asperges blanches

200 gde haricots verts

200 gde carottes

350 gde chou-fleur de

100 gde pois mange-tout

sel

100 gde champignons de Paris

100 gde chanterelles

6 cuillères à soupe de beurre

3 cuillères à soupe de farine

Poivre

2 jaunes d’oeufs

100  ml de crème fraîche liquide

Sauce Worcester

2 cuillères à soupe de cerfeuil frais haché

Préparation

1°Laver et peler les asperges, supprimer les extrémités dures et couper le reste en tronçons. Laver, égoutter et sécher les haricots, puis les couper en petits morceaux. Peler et rincer  les carottes, puis les couper en rondelles. Laver et sécher le chou-fleur, puis les séparer en petits bouquets. Laver et sécher les pois mange-tout. Blanchir les légumes séparément dans de l’eau bouillante salée. Réserver l’eau de cuisson et passer les légumes sous l’eau froide.

2°Nettoyer les champignons de Paris et les chanterelles ,puis les émincer les . Faire fondre  la moitié du beurre dans une poêle, et faire revenir les champignons. Retirer du feu puis faire fondre la moitié du beurre restant. Ajouter la farine et préparer un roux. Mouiller avec l’eau de cuisson des légumes et laisser réduire jusqu’à l’obtention d’une sauce crémeuse . Poivrer et saler.

3° Mettre les légumes et les champignons dans la sauce. Battre les jaunes d’œuf et la crème fraîche. Incorporer à la sauce et assaisonner avec la sauce Worcester. Garnir de cerfeuil et servir.

Bon appétit avec cette recette cuisine fitness.

Recette cuisine fitness :Gaspacho ou soupe froide

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Recette cuisine fitness : gâteau au blé complet aux mûres et pommes

cette  recette de gâteau peut se faire avec des fruits de saison .

Temps de préparation :40 mn Temps de cuisson : 45 mn

Protides : 6g   Glucides : 44g   Lipides : 8g

Calories :280g

 Ingrédients

Pour 10 parts environ

350g de pommes

3cuillères à soupe de jus de citron

300 gde farine de blé complet

3 ½ cuillères à café de levure chimique

1 cuillère à café de cannelle

150 gde sucre

1 œuf

200 gde fromage frais maigre

175 gde mûres

60g de sucre roux en morceaux

Beurre pour le moule

 Temps de préparation : 40 mn Temps de cuisson : 45mn

Calories : 280 par portion Protides ; 6g Lipides : 8g Glucides : 44g

 Préparation

 1° Eplucher les pommes et extraire le trognon et couper en petits morceaux la chair. Les  arroser immédiatement de jus de citron et les faire cuire dans une casserole. Faire mijoter en remuant puis laisser refroidir.

2° Tamiser la farine avec la cannelle et la levure chimique, puis incorporer le sucre. Incorporer l’œuf et le fromage frais et les pommes cuites. Mélanger jusqu’à l’obtention d’une pâte lisse.

3° Préchauffer le four à 190°. Incorporer à la pâte115 gde mûres nettoyées. Ecraser le sucre roux avec un rouleau à pâtisserie et le saupoudrer dans à moule à cake beurré. Répartir les mûres restantes dans le moule et les recouvrir de pâte.

Cuire au four 45 mn. Laisser refroidir, puis démouler.

Voilà une recette cuisine fitness de gâteau à déguster aussi bien au petit déjeuner qu’au goûter.

Recette cuisine fitness : pain aux fruits et figues séchées

Recette gâteau Flognarde aux pommes

COMMENT PERDRE 7 KILOS

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Cette recette cuisine fitness est une façon de rééquilibrer notre alimentation. Peu calorique, facile à réaliser, bonne au goût. Pourquoi se priver alors que des recettes bien équilibrées existent. Il semblerait que des régimes miracles n’existent pas, il nous suffirait de nous prendre en charge en changeant nos habitudes alimentaires.

Temps de préparation : 35 mn

Temps de cuisson : 1h

Calories : 263 Kcal  Protides : 37.3g  Lipides : 10.7g Glucides : 4.5g

Ingrédients :

4 cuisses de poulet (800g)

Sel, poivre

1 portion de safran

2 yaourts nature maigres

1 dl de vin blanc

1 jaune d’œuf cru

1 jaune d’œuf dur passé à la moulinette

1 petit bouquet de ciboulette

Préparation :

1° Saler, poivrer et frotter de thym les morceaux de poulet. Les disposer sur la grille du four légèrement huilée. Placer un plateau dessous pour récupérer la matière grasse. Dorer au gril 8mn de chaque côté.

2° Dans une sauteuse, mélanger le safran, les yaourts et le vin blanc. Saler, poivrer. Ajouter les morceaux de poulet dans la sauce. Couvrir. Laisser mijoter 35 mn.

3° Disposer la viande sur un plat chaud. Réduire un peu la sauce. Malaxer les 2 jaunes d’œufs. Hors du feu, les ajouter à la sauce bouillante avec la ciboulette.

4° Servir nappé de sauce et parsemé de brins de ciboulette.

Voilà une idée de menu pour une journée.

Bonne dégustation avec cette recette cuisine fitness.

Recette cuisine fitness : salade choux fleur brocolis

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Recette cuisine fitness : Salade de choux  fleur et brocoli aux oignons nouveaux. Une salade avec des légumes de saison.

Temps de préparation : 25 mn

calories : 164

Ingrédients

400 g de brocoli

400g de chou fleur

300 ml de bouillon de légume

½ botte d’oignons nouveaux

1 œuf dur cuit

150g de yaourt

50 g de crème fraîche

2 cullère à soupe de vinaigre de fruits

Jus d’1/2 citron

1 cuillère à café de poudre de curry

Sel

Poivre

Sucre

½ bouquet de ciboulette

Préparation

1° Laver le brocoli et le chou fleur, puis les faire cuire à couvert dans le bouillon de l égumes bouillant pendant 7 mn environ. Jeter le liquide de cuisson et laisser refroidir.

2° Laver, égoutter sécher et émincer finement les oignons.Ecaler l’oeuf dur et le hacher finement

3° Mélanger le yaourt avec la crème fraîche, le vinaigre de fruits, le jus de citron, le curry ,le sel , le poivre et le sucre

4°Ajouter la sauce et les oignons au brocoli et au chou fleur et mélanger. Laver,égoutter et ciseler la ciboulette.

Servir la salade garnie d’oeuf dur et de ciboulette.

Si vous aussi vous avez des recettes cuisine fitness n’hésitez pas à les proposer .

Recette cuisine fitness : Salade de potiron et épinards

Recette cuisine fitness: Salade foies de volaille et raisin

 

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Recette cuisine fitness : Filets de colin sur lit d’oignons . Une façon de varier nos aliments et de se faire plaisir.

Temps de préparation : 20 mn Temps de cuisson: 15 mn

Valeur calorique : 445

Ingrédients :

600 g
de filets de colin

Sel poivre

5 cuillères à soupe de beurre

1 ½ botte d’oignons nouveaux

2 cuillères à soupe d’huile

100 ml de vin blanc

100 ml de bouillon de légumes

50 g de crème fraîche épaisse

1 cuillère à soupe de cerfeuil haché

Préparation pour cette recette cuisine fitness

1° Laver puis essuyer les filets de sole, saler et poivrer .
Faire fondre le beurre et enduire les filets .

2° Laver et essuyer les oignons nouveaux, puis les couper en tronçons de 3cms de long.
Faire chauffer l’huile dans une poêle et faire revenir les oignons en remuant.
Mouiller avec le vin blanc et le bouillon de légumes, et laisser réduire pendant quelques instants

3° Placer les filets sur les oignons et faire cuire à couvert environ 5 mn.
Retirer les filets du feu .Ajouter la crème fraîche aux oignons,saler et poivrer.
Incorporer le cerfeuil haché. Dresser les filets de poissons sur le lit d’oignons.
Accompagner de riz ou de pommes de terre cuites à la vapeur.

Bon appétit avec cette recette cuisine fitness facile à  réaliser .

Recette cuisine fitness : escalopes de poulet aux champignons et tomates

Recette cuisine fitness: idée de menu

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Recette cuisine fitness :

Bon appétit à tous avec cette recette cuisine fitness

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Bonne et peu calorique voici une recette cuisine fitness au poulet .

 Recette de cuisine fitness : Escalopes de poulet aux champignons et tomates cerises pour 4 personnes

 Temps de préparation : 30 mn      Temps de cuisson : 25 min

 Valeur calorique : 300

 Ingrédients :

Pour 4 personnes

500 gde champignons

2 cuillères à soupe de beurre

Sel poivre

Jus de citron

½ bouquet de persil

4 escalopes de poulet

4 cuillères à soupe de beurre clarifié

Curry en poudre

16 tomates cerises

 Préparation pour cette recette cuisine fitness

1° Nettoyer et émincer les champignons. Faire chauffer le beurre dans une poêle et faire cuire les champignons 10 mn. Saler, poivrer et arroser d’un peu de jus de citron. Laver sécher et hacher les petites feuilles de persil. Incorporer aux champignons et réserver au chaud.

 2° Laver, sécher, aplatir les escalopes de poulet et les faire cuire sur chaque face environ6 m, dans le beurre chaud. Retirer de la poêle , saupoudrer de curry et réserver au chaud

 3° Laver et couper en deux les tomates cerises , puis les faire cuire dans le beurre de cuisson.

Servir les escalopes de poulet avec les champignons et les tomates

Bon appétit avec cette recette cuisine fitness .

Lapin à la moutarde:recette santé

Veau Marengo: recette santé

 
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 Pas toujours inspiré pour savoir quoi manger, vous faites vos courses sans savoir quoi prendre . Ce menu d’un jour tend vers l’équilibre et vous donnera peut être des idées.

 Petit déjeuner

Café

Pain énergétique au yaourt

Orange

Déjeuner

Pâtes au saumon et à la roquette

Fruits

Goûter

Pain aux fruits

Yaourt nature

Dîner

Quiche au poulet

Salade verte

Yaourt sucré

LISTE DES COURSES  POUR CE MENU

Pour le pain énergétique au yaourt

30g de millet 10g de farine de blé, 20g de graines de sésame, 30g de graines de tournesol,20 gde graines de lin,  300g de farine de blé complet , 1 sachet de levure sèche,1 cuillère à soupe de miel, 1 1/2 cuillères à café de sel,30g de beurre, 150g de yaourt, Beurre et farine pour le moule

Pour les pâtes au saumon et à la roquette

 175g de macaroni,250 gde filet de saumon , 2 cuillères  à soupe de jus de citron , 200ml de crème fraîche liquide , 1 échalote , 1 botte de roquette , 50g de parmesan , 1 cuillère à soupe de beurre ,Sel , Poivre

 Pour le pain aux fruits et figues séchées

75 gde cassonade ,1 cuillère à café de cannelle ,100 gde figues séchées , 175 g  de flocons d’avoine ,150 gde raisins secs , 2 cuillères à soupe de malt sec ou liquide (facultatif) , 300 ml de jus de pomme non sucré ,175 gde farine de blé complet , 3 cuillères à café de levure , Beurre pour le moule

Pour la quiche au poulet

 3 œufs,100 gde farine , 1 demi-litre de lait , 1 pincée de sel ,100g de gruyère , 150g de blanc de poulet , 1 tomate , Herbes de Provence

Vous avez des idées de recettes cuisine fitness  , n’hésitez pas à les proposer.

 
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 Avec cette recette cuisine fitness pour le petit déjeuner démarrons d’un bon pied la journée . Bien sûr que ce pain aux fruits fourré à la figue séchée nécessite une préparation la veille, mais quel plaisir pour les papilles .

 Recette cuisine fitness : Pain aux fruits fourré à la figue séchée

Bon appétit avec cette recette cuisine fitness .

Recette  cuisine fitness :gâteau Flognarde aux pommes

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Recette cuisine fitness : Pâtes au saumon et à  la roquette pour 4 personnes

Un bon plat de pâtes au poisson facile à réaliser .

Temps de préparation : 20 mn      Temps de cuisson : 45 min

Valeur calorique : 467

Ingrédients :

 175g de macaroni

Sel

250 gde filet de saumon

Poivre

2 cuillères  à soupe de jus de citron

1 cuillère à soupe de beurre

1 échalote

200ml de crème fraîche liquide

1 botte de roquette

50g de parmesan

Préparation

 1° Faire cuire les macaronis dans de l’eau bouillante salée. Laver et essuyer les filets de saumon puis les couper en fines lanières. Saler, poivrer, et arroser de jus de citron.

 2° Faire fondre le beurre dans une poêle. Eplucher l’échalote, la hacher et la faire revenir. Retirer les pâtes du feu, égoutter et les incorporer  aux échalotes. Ajouter la crème fraîche et incorporer les lanières de saumon. Laisser mijoter à feu doux. Saler et poivrer.

 3° Laver et essorer la roquette. Prélever des copeaux de parmesan. Répartir les pâtes dans les assiettes. Parsemer de roquette et de parmesan et servir

Régalez vous avec cette recette cuisine fitness.

Fricassée de coquillages au vin blanc

Daurade royale au vin blanc

 
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Recette   de cuisine fitness :Quiche sans pâte au poulet pour 4 personnes

Voici une recette peu calorique, facilement réalisable et économique. Un vrai plaisir pour un repas du soir léger. Une autre façon de manger équilibré sans se priver .

 Temps de préparation : 15 mn      Temps de cuisson : 45 min

 Valeur calorique : 200

 Ingrédients :

 3 œufs

100 g de farine

1 demi-litre de lait

1 pincée de sel

100g de gruyère

150g de blanc de poulet

1 tomate

Herbes de Provence

Préparation

 1° Dans un saladier mélangez la farine et les œufs puis ajouter le lait

 2°  Coupez les blancs de poulet en petits morceaux

 3° Ajouter à la préparation de base le poulet, le gruyère, le sel et les herbes de Provences

 4°  Versez le tout dans un moule beurré et fariné.

 5° Coupez la tomate en rondelles et posez les  sur la préparation

 6°  Mettez au four thermostat 210 pendant 45 minutes

 7°Servez la quiche avec une salade verte

 Il suffira d’ajouter un morceau de fromage ainsi que des fruits de saison ou une compote de fruits. Et voilà le tour est joué : un menu complet du soir .

Bon appétit avec cette recette de cuisine fitness et prenez plaisir à cuisiner.

Recette  de cuisine fitness: Muesli au lait fermenté et fruits rouges

Recettes de cuisine fitness : Salade de potiron et épinards

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Recette cuisine fitness : Pain énergétique au yaourt pour 4 personnes

Un pain qui devrait vous donner suffisamment d’énergie pour le début de la journée.

 Temps de préparation : 40 mn      Temps de cuisson : 45 min

 Valeur calorique : 150

 Ingrédients :

 30g de millet

10g de farine de blé

300g de farine de blé complet

1 sachet de levure sèche

1 cuillère à soupe de miel

1 11/2 cuillères à café de sel

30g de beurre

30g de graines de tournesol

20 gde graines de lin

20g de graines de sésame

150g de yaourt

Beurre et farine pour le moule

Préparation

1° Laisser tremper le millet toute la nuit dans l’eau.

Retirer l’excédent d’eau. Mélanger la farine de blé, la levure sèche, le miel, le sel et le beurre jusqu’à l’obtention d’une pâte. Incorporer les graines de tournesol, de lin, et de sésame, ainsi que le millet, le yaourt et 180 ml d’eau et bien pétrir. Laisser reposer la pâte dans un endroit chaud.

2° Pétrir à nouveau la pâte, la mettre dans un moule à cake préalablement beurré et fariné, laisser reposer 15 mn.

Préchauffer le four à 220° . Placer un récipient d’eau en bas du four. Enfourner le pain sur la plaque la plus basse du four et laisser cuire pendant environ 45 mn.

Bonne journée avec cette recette cuisine fitness.

Recette cuisine fitness: omelette aux champignons

Recettes cuisine fitness : Salade de potiron et épinards

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Recette cuisine fitness : Omelette aux champignons et à la ciboulette

Un plaisir simple, rapide à cuisiner, économique et peu calorique . Alors pourquoi se priver !!!

Temps de préparation : 15 mn      Temps de cuisson : 15 mn

Valeur calorique :     272 par portion

 Ingrédients : (pour 16 parts)

 400 g de champignons

1 cuillère à soupe d’huile de colza

1 oignon

1 gousse d’ail

8 œufs

100 ml de lait

Sel

Poivre

½ bouquet de ciboulette

4 cuillères à soupe de crème fraîche

 Préparation

  1° Laver essuyer puis couper les champignons en quartiers ; les faire revenir dans l’huile de colza chaude. Eplucher l’oignon et l’ail, les hacher et les faire revenir avec les champignons. Retirer de la poêle l’équivalent des trois quarts du mélange.

 2° Battre les œufs avec le lait, saler et poivrer. Verser un quart sur les champignons. Laisser cuire à feu moyen, pendant 8 minutes, couvrir ou bout de 5 minutes.

 3° Réserver l’omelette au chaud et préparer 3 autres omelettes . laver la ciboulette et la ciseler.

 4° Servir chacune des omelettes avec une cuillère à soupe de crème fraîche et un quart de ciboulette

 Bon appétit avec cette recette cuisine fitness .

Recette cuisine fitness:La ratatouille

Recettes cuisine fitness: l’ebook 50 recettes

Recette cuisine fitness : oeufs brouillés au saumon

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