Transformation "Gourmet " Recipes day 1 & 2

NO MILK VANILLA CUSTARD 

INGREDIENTS:

4 egg whites
2 tablespoons agave nectar or stevia
½ teaspoon vanilla
½ teaspoon grated lemon peel.  PREPARATION: Heat oven to 350 degrees  Beat the egg whites, add 1 tablespoon of honey or stevia, vanilla and peel lemon    Put the rest of the honey of pan and add the prepared. Cook in double boiler (or in a  container is placed water and put the container with the prepared inside)  Cook for 30 minutes, cool, cold unmold  Protein : 16 grams
CHICKEN BREAST STUFFED WITH SPINACH 
 

INGREDIENTS:

16 grams of boneless chicken breast
1 / 2 cup spinach
1 clove garlic
1 egg hard
carrot sticks (cut finite)
Nutmeg to taste (nutmeg)
Toothpick
unsalted chicken broth
or coconut Grape Spray  PREPARATION : Spray a skillet with cooking spray and put the spinach with garlic. Turn off heat and add  nutmeg Take the chicken breast and opens it as much as possible, then put the cooked spinach and  spinach over the egg and carrot sticks. Close the breast as a  bundle and holding it with chopsticks.  Heat the water with chicken broth and place the chicken breast to cook for an hour and a half, remove and let cool to put in the refrigerator.  To serve, remove toothpicks and cut the chicken into slices  Protein: 20 grams  Fiber: 3 grams

SPINACH QUICHE

INGREDIENTS:

2 cups spinach
1 clove garlic
1 tablespoon red pepper (finely chopped)
1 tablespoon onion (finally chopped)
3 egg whites
10 grams of chopped chicken
1 teaspoon oregano
1 teaspoon nutmeg
Spray grape or coconut  PREPARATION: He begins to saute peppers, onion and garlic, then added the spinach. Turn off the heat and  you add the nutmeg.  In a separate bowl place the chicken, oregano, a little onion and garlic. Then  sprayed with spray the baking dish, place and pulled the ground beef (raw) covering the source.  Then, put the spinach and finally the whipped egg whites.  Preheat oven to 350 degrees, cook for 35 to 40 minutes.  Protein: 22 grams  Fiber: 6 grams

OAT GRANOLA

INGREDIENTS:

½ cup oatmeal (instant)

1 tablespoon agave syrup

Spray coconut or grape

PREPARATION:

Mix oats with honey.

Spray a pan with cooking spray and place the oats in a cookie, cooking for about 10

minutes (until golden). Remove, let cool, then shred with your fingers.

This can be placed in the protein shake to give you a taste

27 grams carbohydrate.

SHAKE PREPARATION:

1 / 3 or ½ cup water

Amount of batter needed (for everyone)

Place the water with the powder in the blender (time), remove and place in a cup.

Adding to follow the oats, mix a little , It is eaten cold, like a yogurt

FLAN OF TOFU

INGREDIENTS :

½ cup tofu
3 egg whites
2 tablespoons agave syrup
½ teaspoon vanilla extract
¼ cup soy milk (unsweetened)
1 teaspoon grated lemon peel.

PREPARATION:

Liquefy (in blender) tofu with egg white.

Then placed in a container, milk, soy, egg whites (one by one) and other ingredients.

Flan ring placed in a honey agave, prepared and cooked in a bain marie (means placing a

container of water in the oven and the container with the prepared inside)

Preheat oven to 350 degrees and cook for 30 or 40 minutes (to know when it is cooked,

toothpick inserted comes out dry and if it is because it is cooked)

Place in the refrigerator (not freezer)

Unmold cold.

Protein : 16 grams.

TUNA PUDDING

INGREDIENTS:

1 / 2 cup water

1 tablespoon of agar agar

18 grams of tuna (in water)

1 tablespoon grated carrot

1 tablespoon chopped tomatoes

1 cup lettuce

2 tablespoons mayonnaise tofu

PREPARATION:

In a bowl place the water to boil with the agar agar (ALGAE) (boil until dissolved)

In another bowl place the tuna with the other ingredients.

Once the water is boiling, place the tuna and simmer for 1 minute.

Cool pan, then place the prepared and put into refrigerator, cold Unmold if the preparation firm.

Serve with a cup of lettuce.

Protein: 20 grams, 6.6 grams fiber

TOFU MAYONNAISE:

 1 cup tofu

1 tablespoon LEMON

1 SPOON BLACK PEPPER

1 SPOON OLIVE OIL 

PREPARATION: Place all ingredients to grind and make a cream 7 grams protein

EGGPLANT LASAGNA (Eggplant) AND TOFU:

INGREDIENTS:

1 / 2 cup spinach

1 small eggplant

1 can tomatoes (no salt)

1 clove garlic

1 cup of tofu (soft silk)

3 egg whites

1 teaspoon nutmeg

1 teaspoon oregano

Spray coconut or grape

PREPARATION:

Peel the eggplant, cut lengthwise and cooked slightly in a pan until soft.

In a bowl (or pan) is set to cook the crushed garlic with the spinach.

Once ready, remove from heat, let cool and mix with the mashed tofu (finger) remaining

in pellet form, place the nutmeg and egg whites last. (No tomato and oregano)

It sprays a fountain spray and place the strips of eggplant (always leaving some to cover the

spinach).

Top the eggplant is ready place the spinach and cover with the other strips of eggplant.

TOMATO SAUCE PREPARATION:

It sprays a spray container and adds garlic (let it brown a bit) and finally

tomatoes and oregano and cook for few minutes.

Assembly:

Now armed lasagna is placed above the tomato sauce and put in oven until cooked through.

Cooking time 30 minutes