Читать книгу Fitness Food Cookbook - Luke Eisenberg - Страница 32

The meat of poultry Mini is low in cholesterol, high in protein and easy to digest. A quail provides almost half the daily requirement of zinc. Our bodies need it to maintain the activity of numerous enzymes. Even skin, hair and nails benefit from this trace element.

Ingredients for 6 meals

6 Quail (ready to cook, so about 150 grams)

1 clove of garlic

2 tablespoons red curry paste

150 grams tamarind

1 teaspoon sugar

3 nectarines (so to 375 grams)

1 tablespoon olive oil (plus a little oil for the grill)

1 tablespoon curry powder

Salt and freshly ground pepper

½ frisee lettuce

½ red oak leaf lettuce

160 milliliters light vinaigrette

The preparation sequence

Peel garlic, finely shred and with curry paste, tamarind, sugar and 1 hefty pinch of salt mix.

Quail rinse inside and outside cold, pat dry and rub with the tamarind paste. can best draw, overnight, covered with plastic wrap in the refrigerator at least 4 hours (marinate).

The next day, clean the nectarines in water, cut in half and remove the stones.

Oil, curry powder, some salt and pepper from the mill in a bowl. Nektarinenhälften in contact.

Clean salads, clean water and spin dry.

Barbecue inflame and lightly oil the grate. The quail on the grill, turning frequently with no grilling to excessive heat around 12-15 minutes. wrap quail in aluminum foil and leave to rest so the 5 minutes.

grilling nectarines on the grill with the cut surfaces down.

Mix salad with the vinaigrette. give with the nectarines on plates and bring the quail to the table.

A bit of advice

The quails succeed in the oven on the wire rack at 220 ° C in so about 15 minutes; Slide the drip pan as a drip underneath. The peach halves, you can distribute to the poultry or roast in a grill pan for the last so the 5 minutes.

Per serving: 398 kcal