Читать книгу Fitness Food Cookbook - Luke Eisenberg - Страница 26

The easily digestible proteins (protein compounds) of chicken can be well converted by the body into muscle. The protein in the ricotta enhances this effect.

Ingredients for 6 meals

250 grams of ricotta

3 stalks tarragon

3 stalks parsley

Salt and freshly ground pepper

6 chicken breasts (around 160 grams)

½ lemon

1 tablespoon honey

little rapeseed oil for the grill

The preparation sequence

Drain at least 4 hours in a fine sieve ricotta.

clean herbs in water, shake dry, pluck leaves and finely shred.

With the drained ricotta mix, salt and pepper.

Clean chicken breasts in water and pat dry. At the top of each fillet deep crush in the breast meat, so a pocket.

Ricotta enter into a piping bag and fill each chest bulging with the cheese mixture.

close bag opening with 2 toothpicks.

express lemon. In a baking dish 1 tablespoon juice with honey mix.

can turn chicken breasts in it, and so covered about 2 hours in the refrigerator draw (marinate).

Remove the meat from the marinade and drain.

Chicken pieces grilled on a hot, lightly oiled grill or under the heated, preheated oven grill repeatedly turning about 12 minutes. With salt and pepper from the mill, and go immediately to the table.

A bit of advice

Enjoy the stuffed chicken breast a fresh salad. Then the body gets additional complex carbohydrates that balance blood sugar levels and therefore saturate long.

Per serving: 242 kcal