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10 recettes cookeo viandes ma sélection du jour 1

Voici ma sélection  du jour (1) de 10 recettes cookeo viandes que j’ai réalisées et que j’aime . J’espère que vous apprécierez aussi. Vous pouvez accéder à la recette en cliquant sur l’image ou sur le titre de la recette .

Boeuf catalane

Pennes dinde citron 

Escalope moutarde 

crépinettes au paprika

One pot pasta poulet paprika 

Spaghettis bourguignonne 

Côtes de porc sauce charcutière

Spaghettis steaks hachés 

Cuisse de dinde à la moutarde

Boeuf carottes maison

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Vidéo cookeo flan pâtissier sans pâte

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Menu cookeo équilibré JOUR 8

JOUR 8

DEJEUNER

Salade de cœurs de palmier

Roti de porc pommes de terre

Flan au caramel

pomme ou fruit de saison

Pain

DINER

Betteraves et champignons en salade

Paupiettes de porc tomates

Pâtes

Nectarines

Fromage

Pain

JOUR 1

DEJEUNER

Salade de cœur de palmier  195 calories

Ingrédients (pour 4 personnes) :Cœur de palmier (conserve) : 1 boîte /1 Citron  Mayonnaise : 2 cuillères à soupe/Persil : 1 cuillère à soupe

Préparation :

Égouttez les cœurs de palmier. Coupez les en rondelles .Versez les rondelles de cœur de palmier dans un saladier et ajoutez les 2 cuillères à soupe de mayonnaise ainsi que le jus du citron que vous avez pressé. Parsemez de persil ciselé et salez et poivrez.

Longe de porc ou rôti de porc aux pommes de terre 500 calories

Ingrédients pour 4 personnes
1 roti de longe de porc sans os ( 1 kg)
100 g d’oignons congelés
200 g de champignons de Paris congelés
10 petites pommes de terre
1 verre de vin blanc
Huile d’olive
2 cuillères à soupe de moutarde
1 cube de bouillon de boeuf
Préparation
position Dorer
Versez de l’ huile d olive dans la cuve, faites dorer le rôti de porc sans os ,réservez- la. Faites dorer les oignons. Puis ajoutez les champignons.
Versez le verre de vin blanc dans la cuve , ajoutez deux cuillères à soupe de moutarde. Mélangez l’ensemble. Remettez la longe de porc dans la cuve. Couvrez avec de l’eau. Arrêtez la fonction dorer
Cuisson rapide
Programmez 30 minutes de cuisson rapide
Ouvrez le cookeo, ajoutez des pommes de terre programmez à nouveau 30 minutes de cuisson.

Flan caramel 107 calories

4 pots

Pommes  54 calories ou fruit de saison

4 pommes

Pain  110 calories

50 g

DINER

Betteraves et champignons de Paris en salade 112 calories

Ingrédients

2 betteraves /250 g de champignons de Paris/2 cuillères à soupe d’huile d’olive/1 cuillère à soupe de vinaigre/1 cuillère à café de moutarde/1 cuillère à soupe de jus de citron/sel/poivre

Préparation

Coupez les betteraves en morceaux . Lavez les champignons et coupez les en fines lamelles. Placez les champignons et les morceaux de betteraves dans un saladier.

Versez une vinaigrette que vous avez confectionnée avec un mélange de 2 cuillères à soupe d’huile  d’olive, une cuillère à café de moutarde, une cuillère à soupe de vinaigre, une cuillère à soupe de citron  du sel et du poivre.

Paupiettes de porc tomates 339 calories

Ingrédients pour 4 personnes

4 paupiettes de porc

400 g de champignons de Paris congelés

100 g d’oignons congelés

1 cube de bouillon de boeuf

1 petite boite de tomates concassées

Sel

Poivre

 2 cuillères à soupe de curry

4 cuillères à café de concentré de tomates

Préparation  

Préparez un bouillon avec 500 ml d’eau, un cube de bouillon de bœuf,2 cuillères à soupe de curry , du sel, du poivre.

Allumez votre Cookeo .. Incorporez vos ingrédients . En commençant par les oignons ,les champignons de Paris, les paupiettes et les tomates concassées. Puis choisissez la fonction manuel

 Choisissez la fonction cuisson rapide puis faites OK. Programmez le temps de cuisson ici 15 mn  

Pâtes  240 calories

250 g faites cuire selon les indications du paquet .

Fromage 84 calories

120 g

Nectarines  60 calories ou fruit de saison

Pain  110 calories

50 g

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Menu équilibré cookeo  SEMAINE 1

Avant  de poursuivre la publication de menus cookeo équilibrés je voulais faire une synthèse qui regroupe tous les menus pour une semaine afin que chacun puisse visualisez un équilibre alimentaire sur une semaine car l’équilibre alimentaire ne se fait pas seulement sur une journée.

Je souhaite également ici souligner que nous ne sommes pas dans le cadre d’un régime mais dans le cadre d’idées  de repas  pour la vie quotidienne avec un certain équilibre.

Alors vous trouverez pour chaque menu :

• Une entrée
• Une viande, un poisson ou des œufs
• Des féculents (riz, pâtes etc.…)
• Des légumes verts
• Un laitage
• Un fruit ou compote

Pour les féculents leur présence n’est pas obligatoire à chaque repas. Effectivement si vous souhaitez perdre du poids ils ne peuvent apparaître par exemple que sur un des 2 repas.  A vous de voir en fonction de vos objectifs.

Bien sûr vous pouvez changez les recettes  selon vos goûts je vous propose un trame une ligne directrice mais chacun fait ce qui lui plait non ?

Du côté de la confection des repas nous pouvons utiliser le Cookeo bien sûr, en fonction du temps que vous disposez vous pouvez l’utilisez  soit sur la plupart des recettes ou sur seulement quelques unes.

Bon Appétit à toutes et à toutes

Pour découvrir le PDF cliquez sur l’image  ou ICI 
//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js


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Boeuf catalane Recettes cookeo

Ingrédients pour 4 personnes
400 g de boulettes de bœuf
100 g d’olives vertes dénoyautées
60 g de chorizo
2 cuillères à café de concentré de tomates
Sel
Poivre
240 g de riz
Préparation
Mode dorer
Faites revenir les boulettes de bœuf avec de l’huile d’olive dans la cuve .Puis ajoutez le chorizo coupé en morceaux.
Ajoutez en suite les olives vertes.
Versez un peu d’eau 100 ml puis ajoutez 2 cuillères à café de concentré de tomates et mélangez.
Versez le riz puis recouvrez les ingrédients d’eau environ 200 ml .
Cuisson rapide ou sous pression
Programmez 6 mn le temps indiqué sur le paquet de riz divisé par 2 .
Servez chaud

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Risotto saumon poireaux Recette cookeo 

Ingrédients pour 5 personnes

300 g de riz

500 g de dés de saumon

200 g de poireaux frais ou congelés

100 g d’oignons congelés

Sel

Poivre

2 cuillères à soupe de moutarde

2 cuillères à soupe de crème fraîche

1 petit verre de vin blanc

300 ml d’eau

Préparation

Versez dans la cuve les dés de saumon, les poireaux, le riz et les oignons congelés.

Versez le verre de vin blanc

Salez et poivrez. Recouvrez d’eau .

Cuisson rapide ou sous pression

Programmez 6 mn (le temps indiqué sur le paquet de riz divisé par 2)

Quand la cuisson est terminée ajoutez la moutarde et la crème fraîche . Servez chaud .
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[youtube https://www.youtube.com/watch?v=nIX5s32Br24]
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Bonjour tout le monde 

juste un petit sondage pour savoir si les menus cookeo équilibrés vous plaisent et pour voir si nous continuons l’aventure .

[googleapps domain="docs" dir="forms/d/e/1FAIpQLSdXtfUPzF3-sXE-7CGhv7pQXEpIUmZNkEjGdh0xQvxg2Jmnew/viewform" query="embedded=true" width="760" height="500" /]
Je vous remercie pour votre participation .

//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js


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//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js
PDF menu cookeo équilibré JOUR 3

Pour vous faciliter la vie et naviguer rapidement dans le menu la journée 3 je vous propose de téléchargez gratuitement le PDF Menu cookeo équilibré jour 3

Pour téléchargez cliquez sur l’image ou ICI
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Menu cookeo équilibré JOUR 7

DEJEUNER

Tomates en salade

Duo fleurettes aux dés de jambon cookeo

Fromage

Mangue  ou fruit de saison

DINER

Pain

Betterave en salade

Pennes dinde citron

Fromage blanc nature sucré

Compote (cookeo?)

Pain

DEJEUNER

Salade de tomates 220 calories

Ingrédients pour 4 personnes

4 tomates/ sel/poivre/1 cuillère à soupe de moutarde/2 cuillères à soupe d’huile d’olive/1 cuillère à soupe de vinaigre/

 Préparation

Lavez vos tomates Coupez vos tomates et déposez-les dans les assiettes.

Préparez dans un bol une vinaigrette en  mélangeant 2 cuillères à soupe d’huile d’olive, une cuillère à soupe de vinaigre, 1 cuillère à soupe de moutarde, du sel et du poivre. Versez la vinaigrette sur les tomates et placez au frigo pendant une heure si vous souhaitez une entrée plus fraiche.

Duo fleurettes aux dés de jambon 200 calories

Ingrédients pour 4 personnes

600 g de duo de fleurettes congelé

200 g de dés de jambon

100 g d’oignons congelés

2 gousses d’ail

1 cube de bouillon de bœuf

Sel

Poivre

Huile d’olive

300 ml d’eau

Préparation

Mode dorer

Faites revenir les oignons  et l’ail découpé en morceaux dans de l’huile d’olive. Ajoutez les fleurettes, les dés de jambon  et le cube de bouillon de boeuf.

Salez et poivrez. Versez l’eau .

Mode cuisson rapide ou  cuisson sous pression

Programmez  5 mn . Servez chaud.

Riz  190 calories

300 g de riz à faire cuire dans de l’eau selon les indications du paquet

Fromage 84 calories

120 g

Mangue  82 calories ou fruit de saison

2 mangues

Pain 110 calories

50 g

DINER

Salade de betteraves 143 calories

Ingrédients pour 4 personnes

4 betteraves/ sel/poivre/1 cuillère à soupe de moutarde/2 cuillères à soupe d’huile d’olive/1 cuillère à soupe de vinaigre/

 Préparation

Coupez vos betteraves et déposez-les dans les assiettes.

Préparez dans un bol une vinaigrette en  mélangeant 2 cuillères à soupe d’huile d’olive, une cuillère à soupe de vinaigre, 1 cuillère à soupe de moutarde, du sel et du poivre. Versez la vinaigrette sur les betteraves et placez au frigo.

Pennes dinde citron  300 calories

Ingrédients pour 5 personnes

300 g d’escalopes de dinde coupées en morceaux

300 g de pennes

50 ml de citron

1 cube de bouillon de bœuf

3 cuillères à soupe de crème fraîche

Poivre

Thym

Curry

300 ml d’eau

Préparation

Mode dorer

Faites revenir les morceaux d’escalope de dinde et les oignons avec l’huile d’olive dans la cuve .

Ajoutez les pennes puis un bouillon composé de 300 ml d’eau et un cube de bouillon de bœuf émiétté.

Versez le jus de citron , saupoudrez de thym et de curry selon votre convenance.

Cuisson rapide ou sous pression

Programmez 5 mn (le temps indiqué par le paquet de pennes divisé par 2)

Quand la cuisson est terminée ajoutez les 3 cuillères à soupe de crème fraîche

Servez chaud 

Fromage blanc sucré 110 calories

1 cuillère à café de sucre par personne 100 g de fromage blanc

Compote (cookeo) 120 calories

4 pêches blanches. Passer les pêches sous l’eau.

Pain  110 calories

50 g

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PDF Menu cookeo équilibré jour 2

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Menu cookeo équilibré JOUR 6

DEJEUNER

Salade champignons de  Paris

Thon tomates cookeo

Gnocchis

Fromage

Pomme ou fruit de saison

Pain

DINER

Tomates et mâche

                                                              Risotto jambon au cookeo

Petit-suisse nature sucré

Kiwi ou fruit de saison

Pain

DEJEUNER

Salade de champignons de Paris 190 calories

Ingrédients 4 personnes

600 g de champignons de Paris/ Persil/ 2 cuillères à soupe d’huile d’olive/1 cuillère à soupe de vinaigre/1 cuillère  à soupe de jus de citron /Sel/ Poivre

Préparation

Lavez les champignons et faites  les cuire 10 mn (il faut qu’ils restent un peu croquants) au cuit vapeur ou au cookeo .

Ciselez votre persil et préparez la vinaigrette avec 2 cuillères d’huile d’olive, 1 cuillère à soupe de vinaigre, 1 cuillère à soupe de jus de citron, du sel et du poivre.

Egouttez les champignons et les placez les dans un saladier puis versez la vinaigrette dessus .Placez le saladier au frigo. Servez froid

Thon à la tomate 215 calories

Ingrédients pour 4 personnes

600 g de  steaks de thon

2 cuillères à soupe de concentré de tomates

500 ml d’eau

Sel poivre

100 g d’oignons congelés

1 petite  boite de tomates concassées

Préparation

Placez tous les ingrédients dans la cuve : les steaks de thon, les tomates concassées, les oignons. Salez, poivrez selon votre convenance. Plongez un cube de bouillon de bœuf.

Versez 500 ml d’eau.

Cuisson rapide ou cuisson sous pression

Programmez 10 mn  

Quand la cuisson est finie ouvrez votre appareil et ajoutez les 2 cuillères à soupe de concentré de tomates. Servez chaud.

 
Gnocchis 215 calories

Ingrédients (pour 4 personnes) : Gnocchis : 480 g /Sel : 1 pincée /  Poivre

Faites porter à ébullition de l’eau dans une casserole puis déposez les gnocchis et faites les cuire 2 mn (reprise de l’ébullition). Egouttez et servez chaud. Salez et poivrez.

Fromage 84 calories

120 g

Pomme 54 calories ou fruit de saison

4 pommes

Pain 110 calories

50 g

Tomates et mâche 220 calories

Ingrédients pour 4 personnes

4 tomates/1 barquette de mâche 2 cuillères à soupe d’huile d’olive/1 cuillère à soupe de vinaigre/1 cuillère à café de moutarde/sel/poivre

Préparation

Lavez et coupez les tomates en morceaux. Placez les tomates dans un saladier ou dans des assiettes sur un lit de mâche. Versez une vinaigrette que vous avez confectionnée avec un mélange de 2 cuillères à soupe d’huile  d’olive, une cuillère à café de moutarde, une cuillère à soupe de vinaigre, du sel et du poivre.

Risotto Jambon 

Ingrédients 4 personnes

240  gr de riz

1 verre  de vin blanc

400 gr de dés de jambon

200  gr de champignons de Paris congelés

 Sel, poivre 

1 cube de bouillon de bœuf

 Risotto jambon

Préparation 

Ajoutez un à un les ingrédients dans la cuve en commençant par le jambon, le riz, les champignons de Paris.

Emiettez le cube de bouillon de bœuf puis versez le verre de vin blanc. Salez et poivrez selon votre convenance.

Versez de l’eau pour recouvrir les ingrédients.

Programmez  « cuisson sous-pression » ou cuisson rapide 6 minutes. (Le temps indiqué sur le paquet de riz divisé par 2).

Servez chaud.

Pâtes 278 calories

Faites cuire 300 g de pâtes selon les indications du paquet ou cuisson au cookeo

Petit-suisse nature sucré 70 calories

8 pots

Kiwi  53 calories ou fruit de saison

4 kiwis

Pain 110 calories

50 g

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Vous trouverez donc ici un PDF gratuit de 30 recettes cookeo sauté de dinde ,porc ,veau .Vous pouvez bien sûr le télécharger en cliquant ICI ou sur l’image.

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