Transformation " Gourmet " Recipes day 6

SWEET POTATO FLAN (POTATO)

INGREDIENTS:

1 sweet girl (sweet potato)

4 egg whites

1 / 2 cup almond or soy milk (no sugar or 1%)

1 tablespoon agave syrup

PREPARATION

Preheat oven to 350 degrees

It gets to cook sweet potatoes, is removed and placed in a blender or grinder and mixed with milk, then add egg whites one at a time, stirring slowly, then the agave syrup.

Place the preparation in a flan ring with a little agave nectar at the bottom starts to cook in water bath (a source is placed inside the water and placed source of pan), cook for 35 to 40 minutes ( always watching the water is not consumed), the custard is ready when you place a knife or a stick (if it goes dry is because it is already cooked)

16 protein, 3 grams fiber, 32 grams carbohydrates

 

YELLOW RICE WITH CHICKEN

INGREDIENTS:

1 tablespoon tumeric

18 grams of chicken breast

1 / 2 red pepper

3 / 4 cup rice (cooked)

1 / 2 onion

1 teaspoon black pepper

1 cup water (or more)

Spray coconut or grape

PREPARATION

In a bowl, place the spray then the chicken breast with onion and red pepper (simmer for a while) and then add water and finally the rice and cook until the rice is ready to eat.

18 grams protein, 45 grams carbohydrate.

TURKEY BURGERS STUFFED WITH SPINACH

INGREDIENTS:

18 grams of ground turkey

1 cup spinach

1 onion, chopped

2 clove garlic

Nutmeg (noutmeg)

Spray coconut or grape

PREPARATION

In a bowl place the ground beef, add 1 / 2 chopped onion and 1 clove minced garlic and mix.

In a saute pan puts a little spray with the other 1 / 2 onion and garlic, and cook the spinach for a few minutes, then place the nutmeg.

PREPARATION

It is a lump of meat in hand, he makes a hole (finger) and filled with spinach, slowly closes and is giving it the shape of a hamburger

Spray a skillet with a little spray and begins to cook hamburger until browned.

18 grams protein, 2.2 grams fiber.

NO MILK CHOCOLATE FLAN

INGREDIENTS:

4 egg whites
 1 teaspoon unsweetened cocoa
 2 tablespoons agave nectar

PREPARATION
 Preheat oven to 350 degrees Beat the egg whites (do not get to snow point) is placed cocoa and one tablespoon of honey.

In a flanera put a spoon of honey and add the prepared. Cook over double boiler (a bowl is to put water inside the oven and in this place the container in preparation) Cooking time 35 to 40 minutes. Cold unmold

Protein 17 grams

STUFFED ZUCCHINE

INGREDIENTS
18 grams of turkey or chicken

1 / 2 onion, chopped

2 tomatoes or tomato sauce (no salt)

2 cloves garlic

3 courgettes (zucchini)

1 teaspoon oregano

Spray coconut or grape

Oregano

PREPARING THE SAUCE

Place in a bowl then spray garlic and oregano and finally the tomato sauce.

PREPARATION zucchini

You take the zucchini and carefully cupped leaves until empty the inside.

PREPARING THE MEAT

In a bowl, place the meat with 1 clove of garlic and onion and finely chopped leftover of the squash, mix everything.

FINAL PREPARATION

You take the zucchini and stuffed with meat, then introduced into the tomato sauce and cook for 20 minutes until tender view.

18 grams protein, 3.2 grams fiber.