Читать книгу Fitness Food Cookbook - Luke Eisenberg - Страница 22

One portion covers loose the daily requirement of niacin: This B vitamin distributes fatigue and helps to mobilize energy reserves. Lycopene, the red pigment of tomatoes, serves to protect the cells against harmful free radicals.

Ingredients for 2 meals

3 beefsteak tomatoes

1 bunch of parsley

1 large shallot

250 grams of chicken breast

Salt and freshly ground pepper

1 tablespoon canola oil

100 milliliters Marsala

100 milliliters chicken stock

The preparation sequence

Clean the tomatoes in water, cut in half and squeeze out the seeds carefully. clean parsley in water, shake dry and chop. Shallot Peel and finely shred.

Rinse chicken breast fillet, pat dry and slightly oblique chop into thin slices.

Slices between 2 Clingfilm place, with a heavy skillet or a meat mallet to flatten (plate), so small Schnitzel arise, season with salt and pepper.

A frying pan heat up and fry the tomato halves on the cut surface without fat over high heat vigorously and then take out. Put the oil in the frying pan.

Chicken cutlets on each side one minute fry and take in hot oil. shallots and tomatoes into the skillet and fry for 1 minute.

Only the Marsala pour, then let cook the broth and 2-3 minutes.

Schnitzel with parsley short heat in the frying pan, season with salt and pepper. Serve with brown rice or whole wheat pasta.

A bit of advice

Who wants to give up alcohol, replaces the Sicilian sweet Marsala by red grape or cherry juice.

Per serving: 237 kcal