is a very gentle method of cooking, and she gets not just broccoli well. Also Romanesco cauliflower benefit. Especially tasty is a mixture of two vegetables.
Per serving: 170 kcal
Chanterelles pan with mustard and chives
With the fiber-rich side dish you ever cover two-thirds of your daily requirement of iron - and all without meat! Iron plays an important role in the formation of blood and oxygen supply to the body cells. Chanterelles also contain a lot of vitamin D, which should be included strengthened especially in the sunless winter months.
Ingredients for 2 meals
275 grams chanterelle
1 onion
1 bunch of chives
2 tablespoons oil
Salt and freshly ground pepper
160 milliliters soy cream
1 tablespoon coarse mustard
The preparation sequence
clean chanterelles. (Heavily soiled mushrooms can clean in water and then spin dry in a salad spinner.)
Peel onion and chop finely.
clean chives in water, shake dry and chop into small rings.
Oil heat in a frying pan. Mushrooms fry stirring 3-4 minutes at very high heat.
Onion diced and cook over medium heat for 2-3 minutes. Season with salt and pepper.
Add soy cream and let it boil 2 minutes creamy.
With salt and pepper from the mill and stir in the mustard. Sprinkle the chives over.
A bit of advice
Outside the chanterelle time: The nature of the preparation sequence is also suitable for mushrooms that exist throughout the year. Then, access to the brown, also called rosé, because they are more aromatic than white heads.
Per serving: 248 kcal
Red mullet in foil with Asian vegetables
The gentle cooking in parcels volatilize neither aroma nor ingredients. The typical Asian spices stimulate the metabolism. Ginger relieves both headache colds and makes the blood less viscous.
Serves 4 meals
1 piece of ginger (so about 40 grams)
1 small clove garlic
4 tablespoons soy sauce
1 teaspoon sesame oil
4 tablespoons rice wine or white wine
4 spring onions
1 large carrot
4 baby bok choy
Salt and freshly ground pepper
2 tablespoons olive oil
12 red mullet (so to so about 50 grams)
2 Sternanise
4 teaspoons sesame
The preparation sequence
Ginger Peel and grate using a fine grater. with a teaspoon of grated ginger expressed through a tea strainer and collect the liquid. Peel garlic and finely shred.
Ginger juice and garlic mix with soy sauce, sesame oil and rice wine.
Clean spring onions in water, Clean and chop the long pieces in 3 centimeters. Clean carrot in water, peel and chop into very thin strips (julienne). clean Paksoi in water, cleaned and the leaves from the stems chop.
Spring onions, carrots and bok choy together in boiling salted water for 2 minutes cooking, simmer (blanch), drain, cold deter and drain well.
4 pieces of aluminum foil so about 30 centimeters x 30 centimeters to crush. On each piece of aluminum foil spread 1/2 tablespoon of olive oil.
Laying The 3 red mullet fillets on the foil and season with salt and pepper.
Distribute vegetables on the fish pieces and season lightly with salt and pepper.
Add the seasoning sauce over the fillets. Cut star anise in half. Dispense 1/2 star anise on each vegetable heap.
Sprinkle with sesame seeds and close the film firmly. Fish packets on the medium hot grill without turning 10-12 minutes cooking, simmer.
A bit of advice
Sprinkle the fish with coriander leaves. The favorite herb Asia fits perfectly with the court and evaluates it on by vitamins, minerals and phytochemicals.
Per serving: 276 kcal
Steamed cod with mustard sauce
This The preparation process is slightly lighter than the classic "cod in mustard sauce" for but rich in protein, iodine and vitamin D. With one portion can be the daily requirement of proteins and to the essential information needed for work the thyroid mineral iodine cover almost , Vitamin D is important for the storage of calcium in the bones.
Ingredients for 2 meals
2 cod cutlets (shingled, with backbone, so to so about 150 grams)
Salt and white pepper
1 tablespoon oil
50 milliliters of white wine
2 egg yolks
2 tablespoons tarragon mustard
1 tablespoon whipped cream (or soy cream for cooking and refining)
The preparation sequence
Rinse cod thoroughly, including the removal of the bones adhering blood.
A saucepan, Cauldron fill about 4 centimeters high with water, bring water to a boil. Fish with salt and pepper on all sides.
Line the bottom of a steamer or Dämpfkorbs brush with the oil.
Fish put in the basket and put into the saucepan, Cauldron. Put the lid on and steam the fish for 8-10 minutes over high heat, turning after 5 minutes. (The fish is done when the center bone chal- easily from the flesh and the skin can easily be removed.)
Meanwhile, for the sauce a little white wine, egg yolk and mustard with a large whisk in a bowl over hot water (water bath) pitch five minutes creamy.
Cream stir, season with salt and pepper. Place the fish on a plate and
