Albina Komissarova - nutritionist, endocrinologist, author of the book "Changing Eating Behavior" offers a tasty and balanced menu for Monday!
BREAKFAST
Frittata with vegetables
Ingredients:
Egg - 2 pcs.
Pepper - 1 / 2
Red onion - 1/2
Broccoli - 50 g
Green beans - 50g
Lemon - 1/4
clove of garlic - 1 / 2
Ghee
salt, ground black pepper, spices
Preparation:
Mix eggs with salt and seasoning. Disassemble the broccoli into inflorescences, peel the peppers and cut into thin strips. Cut the onion into thin half rings. Finely chop the garlic, mix with lemon juice. Fry the chopped onion in ghee until soft, add broccoli, fry for 1 minute. Then send peppers and green beans there, fry for another 1 minute. Add garlic to lemon juice.
DINNER
Zucchini casserole
Ingredients:
Zucchini - 1 pc.
Zucchini - 250 g
Tomato - 400 g
Egg - 2 pcs.
Sour cream - 1 tbsp. l.
Low fat milk - 100 ml
Cheese - 30 g
Dill bunch
Salt / pepper - to taste
Preparation:
Wash the vegetables and cut them into thin slices. Layer zucchini, tomato, zucchini and bake in the oven for 15 minutes at 200 degrees.
Combine eggs, sour cream, milk and chopped dill in a bowl. Season with salt and pepper to taste and mix well. When the vegetables are browned, cover them with the prepared sauce, sprinkle with grated cheese on top and send to the oven for another 5-7 minutes. The readiness of the zucchini casserole is determined by the golden brown crust. It is great to add a handful of boiled beans or lentils to such a casserole.
SNACK
Dried fruit sweets
Ingredients:
Dates - 60 g
Hazelnuts - 20 g
Dried apricots - 20 g
Prunes - 30 g
Coconut flakes for sprinkling
Preparation:
Soak dried fruits for a short time until they become soft. Dry, remove seeds from dates.
Load everything except coconut into a blender bowl and chop until smooth. Shape sweets with wet hands and roll in coconut flakes. You can eat! How many such candies can you have? 1-2!
DINNER
Dinner: Shrimp salad
Ingredients:
Arugula - 8 handfuls
Cooked shrimp - 500 g
Avocado - 1 pc.
Olive oil - 4 tsp
Lemon - 1 pc., Large tomatoes - 1-2 pcs.
Salt pepper
Preparation:
Put the arugula, boiled shrimp and diced avocado and tomatoes in a bowl, pour half of the olive oil, lemon juice, salt and pepper. Stir gently, add more oil and salt to taste.
