A week of easy healthy recipes

Less salt, more protein … Here are a week of easy healthy recipes with fresh and light menus composed of ingredients that avoid swelling.

A week of easy healthy recipes

1. Monday Chicken aiguillette with sweet mustard

Ingredients 15 gr of Bio Primrose

600 gr of chicken 

3 tbsp. mustard (sweet)

20 cl organic semi-skimmed milk Lactel

1 shallot

0.5 bunch of coriander salt pepper

Preparation Mix the mustard, milk, salt and pepper. Pour this marinade on the aiguillette and reserve for 30 minutes minimum.

Peel and chop the shallot.

Drain the aiguillettes and keep the marinade.

Melt primrose Bio in a frying pan over high heat. Add the shallot and the chicken aiguillettes, then brown for a few minutes.

Pour the marinade into the pan, and simmer gently for 15 minutes. Add a little milk if needed.

Just before serving, sprinkle with your chopped coriander dish.

Serve hot with rice with peas and zucchini.

2. Tuesday Cod back with gingerbread

Ingredients 4 back of cod (150 g each)

90 gr Gourmet butter President

2 slices of gingerbread (about 60 g)

20 gr of Gran Gusto Galbani salt pepper

Preparation of the recipeRemove the butter from the refrigerator 1 hour before use to soften it.

Preheat the oven to 160 ° C (th.4-5).

Place the gingerbread on a baking sheet and let it dry. Remove from the oven and mix until obtaining a breadcrumbs.

Put 60g of butter in a bowl, work it with a fork until it becomes the consistency of an ointment.

Add the breadcrumbs, the Gran Gusto Galbani. Mix well.

Spread between 2 sheets of parchment paper. Reserve cool.

In a frying pan, melt 30g of butter and place the seasoned cod back. Cook 2 to 3 minutes. Place on a baking sheet and let cool.

Put the oven in the grill position.

Cut rectangles of gingerbread crust the size of the cod spits and arrange them on top. Bake in order to finish cooking the fish under the grill for 3 to 5 minutes and brown the surface.

 3. Wednesday PAPPARDELLES WITH SALMON AND SHIITAKES

INGREDIENTS

1 leek, white and light green minced

30 ml (2 tablespoons) of butter

1/2 cup (125 mL) white wine

180 ml (3/4 cup) chicken broth

450 g (1 lb.) skinless salmon fillet, cut into pieces

115 g (4 oz) shiitake mushrooms, without feet, or coffee mushrooms, sliced

125 ml (1/2 cup) cream 35%

225 g (1/2 lb.) pappardelle

30 ml (2 tablespoons) lemon juice

30 ml (2 tablespoons) chopped dill

PREPARATION

In a large skillet over medium heat, soften the leek in the butter. Add the wine and reduce to almost dry. Add broth and bring to a boil. Then add salmon and shiitakes. Simmer 4 minutes, stirring a few times. Salt and pepper. Add the cream and continue cooking for 2 minutes.

Meanwhile, in a large pot of boiling salted water, cook the pappardelles al dente. Drain.

Add the pasta and lemon juice to the sauce. Mix gently to coat well. Adjust seasoning. Sprinkle with dill.

 4. Thursday VEGETABLES AND POULTRY OF SAUCISSE WITH THE MIJOTEUSE

INGREDIENTS

300 g (2 cups) rutabaga peeled and cubed

3 carrots, peeled and sliced

3 yellow potatoes, cut into cubes

1 onion, chopped

225 g (1/2 lb.) sliced ​​white mushrooms

1 bottle of 600 ml of tomato coulis

1 can of 10 ounces (284 ml) undiluted concentrated chicken broth (see note)

450 g (1 lb.) sausage meat (about 4 sausages)

Basil leaves, to taste

Cheddar cheese chips, to taste

PREPARATION

In a slow cooker, combine the vegetables, tomato coulis and broth. Salt and pepper. Cover and cook at low temperature (Low) 8 hours.

Shape small meatballs with sausage meat and place in slow cooker. Cover and continue cooking for 30 minutes at high temperature.

Serve vegetables, sausage dumplings and broth in soup plates. Sprinkle with basil and cheese.

5.Friday Rump steak with peppers

Ingredients20 cl Bridelight thick creme brulee4 rump steaks (140 g each)30 gr Gourmet Butter President2 tbsp. sunflower oil4 c. of Cognac *20 cl of veal stock (dehydrated)0.5 c. white pepper, pink and green salt

Preparation 

Crush the pepper.

In a frying pan, heat the butter and the oil, to seize the meat (cook according to the desired point of cooking).

Reserve on a grid covered with aluminum foil. Remove the excess fat from the pan, deglaze with the cognac, stir and scrape the bottom of the pan with a spatula.

Pour the veal stock. Season. Bring to a boil, reduce the heat and add the pepper and stir in the cream (the sauce should become creamy).

6. Saturday TOFU CARAMELIZED WITH PUMPKIN SEEDS

INGREDIENTS

340 g (3/4 lb) firm tofu, cut into cubes

30 ml (2 tablespoons) of olive oil

75 ml (1/3 cup) vegetable broth

30 ml (2 tablespoons) maple syrup

30 ml (2 tablespoons) of cider vinegar

1 clove of garlic, chopped

1 mL (1/4 teaspoon) chopped crushed flakes

30 ml (2 tablespoons) pumpkin seeds

2 green onions, finely chopped

PREPARATION

In a large nonstick skillet over medium-high heat, brown the tofu in the oil, about 6 minutes. Salt and pepper. Add broth, maple syrup, vinegar, garlic and chilli. Reduce until the liquid is evaporated and the tofu begins to caramelize.

Add pumpkin seeds and green onions. Continue cooking for 30 seconds, stirring with a wooden spoon to coat the tofu.

Delicious with mushroom barley or basmati rice.

 7. Sunday CARBONARA WITH BROCOLI

INGREDIENTS

225 g (1/2 lb.) chopped pancetta

190 g (2 cups) chopped leek (1 small leek)

1 clove of garlic, chopped

15 ml (1 tablespoon) olive oil

340 g (4 1/2 cups) of rigatonis

280 g (4 cups) small bunches of broccoli

4 eggs

105 g (1 1/2 cups) finely grated Parmigiano Reggiano cheese

20 g (1/2 cup) chopped fresh parsley

Salt and pepper

PREPARATION

In large nonstick skillet over medium-high heat, brown pancetta, leek and garlic in oil. 

In a saucepan of boiling salted water, cook pasta al dente. 2 minutes from the end of cooking time (depending on the cooking time on the package), add the broccoli. Reserve 250 ml (1 cup) of cooking water. Drain pasta and broccoli.

In a large bowl, combine eggs, parmesan and reserved cooking water.

Add the pasta and broccoli to the egg mixture and coat well. Pour into the pot that was used to cook the pasta with the pancetta and warm over low heat stirring constantly until the egg mixture begins to thicken.

Stir in the parsley and adjust the seasoning.

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