Recettes cuisine fitness : 2 potages à base de tomates.

Temps de préparation 10 minutes            Temps de cuisson 25 minutes

Calories : 40              Protides :1,5 g     lipides :  0,5 g            glucides :7,2 g

 Ingrédients (4 personnes)

6 tomates

2 échalotes hachées

4 feuilles de basilic

5 brins de persil

1 litre de bouillon de poule dégraissé.

1 cuillère à dessert de beurre allégé

Sel

Poivre

Préparation

1° Sur feu doux, faire comploter les tomates pelées et épépinées ainsi que les échalotes, basilic et persil ciselé, dans le beurre fondu.

2°Laisser cuire 10 à 15 minutes en surveillant afin que cela n’attache pas.

Ajouté le bouillon de poule chaud. Saler modérément, et poivrer. Prolonger la cuisson de 10 minutes. Mixer et servir.

Il est possible de rajouter en fonction de vos apports caloriques de la journée  ou de vos envies de la crème fraîche et même pourquoi  pas  quelques croûtons.

Recette de cuisine fitness: potage à la bière

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Recette cuisine fitness : Soupe de tomate minute

Temps de préparation 35 minutes            Temps de cuisson 5 minutes

Calories : 63              Protides :2 g     lipides :  0 g            glucides :11,5 g

Ingrédients (4 personnes)

1 kg de  tomates

1 Melon

2 échalotes hachées

Quelques  feuilles de basilic

1/2 litre de bouillon de bœuf ou de volaille

1 dl de Monbazillac

1 cuillère à soupe  de concentré de tomate

Sel

Poivre

Préparation

1°Mixer les tomates émondées et épépinées dans une casserole, ajoutez le bouillon, le Monbazillac et laisser cuire 5 minutes.

2° Prélever des boules sur le melon à l’aide d’une cuillère à pommes parisiennes. Les disposer dans le fond des assiettes creuses. Verser la soupe, saupoudrer de feuilles de basilic finalement ciselées et servir aussitôt.

Bonne dégustation avec ces deux recettes cuisine fitness.

Recette cuisine fitness: potage aux 5 légumes

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Une recette cuisine fitness plus  calorique que d’autres potages mais qui fournit des protéines, ainsi que des glucides.

Temps de préparation 30 minutes            Temps de cuisson 10 minutes

calories : 224              Protides :7,5 g     lipides :  6,6 g            glucides :27,5 g

 Ingrédients

2 cuillères à soupe d’huile

2 tranches de pain de campagne

2 jaunes d’oeufs

2 cuillères à soupe de farine

½ l de lait écrémé

½ l de bière blonde

Cerfeuil

Sel

Poivre

Préparation

 1° Faire dorer les croûtons dans l’huile. Garder au chaud. Dans un bol, fouetter les jaunes d’œufs, la farine et 1dl de lait. Ajouter la bière et le lait  restant. Filtrer. Verser dans une casserole. Porter sur le feu et chauffer doucement en remuant sans arrêt jusqu’à ce que le mélange épaississe. Saler légèrement. Poivrer.

 2°Servir dans des bols chauffés. Parsemer de croûtons de pain et de pluches de cerfeuil.

Vous avez-vous aussi des recettes cuisine fitness à proposer ? N’hésitez pas à les soumettre.

Recette cuisine fitness: potage aux 5 légumes

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Une recette cuisine fitness simple à réaliser, peu calorique. Idéale pour affronter l’automne et l’hiver.

Temps de préparation 15 minutes            Temps de cuisson 30 minutes

calories : 78                Protides :2,2 g     lipides :  1,1 g            glucides :14,7 g

 Ingrédients

250 gde carottes

200 gde navets

1 branche de céleri

1 gros oignon

1 poireau

1 cuillère à soupe de beurre allégé

Bouquet garni ficelé : laurier, thym,  persil

Sel

Poivre

Préparation

1°Peler et laver les légumes. Les émincer très finement : carottes, céleri et navets en petits dés, poireau en rondelles d’un centimètre, oignon en lamelles.

Dans une cocotte, faire fondre le beurre. Faire blondir très doucement l’oignon et le poireau. Ajouter les autres légumes et le bouquet garni.

 Salez, poivrez, et mouiller avec 2 litres d’eau chaude. Couvrir et laisser cuire à feu moyen 30 minutes.

2°Présentation : avant de servir, ôter le bouquet garni, et parsemer d’une cuillère à dessert de cerfeuil ciselé. Pour un potage un peu plus onctueux, mais plus calorique, ajouter un peu de crème fraîche.

Vous avez-vous aussi des recettes cuisine fitness à proposer ? N’hésitez pas à les soumettre .

Recette cuisine fitness: soupe de potiron à la crème

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<A HREF= »http://ws.amazon.fr/widgets/q?rt=tf_cw&ServiceVersion=20070822&MarketPlace=FR&ID=V20070822%2FFR%2Fserc-21%2F8010%2F5b860b55-b581-4493-81b2-51389b8cc8b0&Operation=NoScript »>Widgets Amazon.fr</A>
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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

http://ws.amazon.fr/widgets/q?rt=tf_cw&ServiceVersion=20070822&MarketPlace=FR&ID=V20070822%2FFR%2Fserc-21%2F8010%2F5477b3cc-d6ef-4be4-a77c-0d0cc2629d90&Operation=GetDisplayTemplate Widgets Amazon.fr
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Gaspacho ou soupe froide pour 4 personnes

 Valeur calorique : 115

 Ingrédients :

 1 verre de jus de tomate

1 citron

2 cuillères à soupe d’huile d’olive

1 concombre

2 tomates

1 oignon

1 poivron vert

1 tranche de pain de mie

1 cuillère à soupe de persil haché

1 cuillère à soupe d’aspartame

1 cuillère à soupe de basilic haché

1 gousse d’ail

Sel et poivre

 Préparation

 1° Dans un bol mixeur, placer le jus de tomate, le jus de citron, l’ail, l’aspartame, le basilic et l’huile d’olive, et mixer. Verser dans une soupière.

 2° Découper en très petits dés le concombre, le poivron, les tomates épluchées et épépinées, ajouter le tout dans la soupière et rectifier l’assaisonnement.

 3°  Faire griller le pain de mie au four, ou le passer dans une poêle légèrement huilée, et le découper en dés.

 4°  Repartir le gaspacho dans des bols préalablement rafraichis, saupoudrer d’oignons émincés, de persil et de croutons

 5°  Vous pouvez préparer le gaspacho le matin et le conserver au réfrigérateur jusqu’au soir. Ajouter alors le persil et le pain au moment de servir

 Cette soupe froide est très agréable l été, servie en entrée pour remplacer la crudité du repas.

 
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Recette simple:soupe courgettes poireaux vache qui rit

Facile à faire, économique et peu calorique : une recette simple pour notre santé. On peut déguster cette soupe à toutes les saisons. Le bon potage pour le soir pour commencer un repas léger et équilibré.

Préparation : 10 mn      Cuisson : 15 min  Calories : 10

 Ingrédients pour cette recette simple:

?1 l d’eau

?1 bouillon cube de poule

?700 g de  courgettes

?2 poireaux

?2 Vache qui rit ou équivalent

?Sel et poivre

?1 Cuillère à soupe  de crème fraiche

 Préparation pour cette recette simple

1° Epluchez et lavez les courgettes

2°  Coupez  les courgettes en  rondelles assez large et faites les cuire  à l’eau 10 à 15 min

3°  Quand les courgettes  sont presque cuites, ajoutez le fromage fondu et la crème fraiche

4° Salez et poivrez puis passez au mixeur

 Astuces pour cette recette simple

Le choix des légumes peut être très varié car le fromage va avec beaucoup de légumes. Il s’agit de combiner au mieux les saveurs des légumes.

 Pour les amateurs de soupe plus relevée, vous pouvez ajouter des oignons ainsi que pourquoi pas mais à faible dose de l’harissa.

Chacun pourra aussi jouer sur les épices.

 Liste des courses pour cette recette simple

 ?1 bouillon cube de poule

?700 g de  courgettes

?2 poireaux

?2 Vache qui rit ou équivalent

? Crème fraiche

Une recette simple et super rapide. Vous en avez-vous aussi proposez les !!!

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