It's time to say goodbye to boring salads! We bring you five unique fitness recipes for dinner.
Dinner is one of the main courses of the day. Prepare one that contains all the nutrients you need and tastes delicious at the same time. You don't have to just eat low-carb chicken breast salads with a drizzle of oil all the time. Dinner should be light – it shouldn't put a strain on your digestion before sleep. But that doesn't mean you only have a choice between curly and iceberg lettuce. Our NEBBIA girl Klaudia Mikitkova hares with you in this article her own tasty recipes for fit dinners – savoury and sweet, with or without meat – everyone will love them!
1. Zucchini Bolognese Lasagne
Ingredients for two servings:
- 400 g zucchini
- 100 g lasagne
- 10 g butter
- 50 g onion
- two cloves of garlic
- 200 g cottage cheese
- Pepper
- Salt
Instructions:
Sauté the onion in butter, add the chopped garlic along with the grated zucchini. Keep sautéing until the zucchini is soft. Add water if necessary. Add the bolognese sauce and simmer for a while. Then alternate layers of lasagne and vegetable mixture. Bake for about 30 minutes. Sprinkle the lasagna with cheese. Here is my tip for topping: cottage cheese and beetroot.
Preparation time: 45 minutes
Macronutrients per serving: 524 kcal, 30g protein, 57g carbohydrates, 18g fat
2. Savoury Oat Cake
Ingredients for the dough:
- 60 g oat flakes
- 30 g spelt flour
- 1 egg
- Salt
- Pepper
Ingredients for the topping:
- 200 g cauliflower
- 2 eggs
- 180 g cottage cheese
- 50 g chicken ham
- 1 smaller onion
- Garlic
- Pepper
- Salt
Instructions:
Prepare the dough by mixing all the ingredients. Let it rest for a while to allow the oatmeal to swell. In the meantime, cook the cauliflower. Finely chop the cauliflower and mix with the eggs, cottage cheese and pepper. Sauté the onion, garlic and chopped ham and then add them to the scrambled eggs. Line a cake tin with baking paper and spread the batter evenly. Pour the cauliflower mixture over the cake and bake at 180°C for about 30 minutes.
3. Spelt Wholemeal Semolina
Ingredients for a serving:
- 100 ml milk
- 100 ml water
- 30 g spelt semolina
- 15 g protein powder (vanilla flavour)
- 1 egg white
- 3 drops vanilla flavdrops
Instructions:
Mix the milk and water with the semolina and protein in a shaker. Pour the contents of the shaker into a saucepan, add the egg white and flavdrops. Bring the semolina to the boil, stirring constantly, until it thickens. Then pour it into a bowl.
HERE IS MY TIP: Serve the semolina porridge with 15g of peanut butter and 15g of sugar-free strawberry jam and 90% dark chocolate.
Macronutrients per serving: 225 kcal, 22g protein, 27g carbohydrates, 3g fat
Macronutrients per serving with garnish: 380 kcal, 27g protein, 31g carbohydrates, 16g fat
4. Beetroot Risotto
Ingredients for two servings:
- 190 g rice
- 250 g beetroot
- 15 g butter
- 1 onion
- 3 cloves of garlic
- Salt, pepper, garlic pepper and bay leaf
- 125 g mozzarella light
- 20 g Parmesan cheese
- Arugula for garnish
Instructions:
Sauté the finely chopped onion in butter. Season with salt, pepper and bay leaf. When the onion softens, add the rice and pour in the water or broth. After a while, stir in the cleaned and grated beetroot. When the rice is cooked, add 5g butter, grated parmesan cheese and lemon juice. Serve the risotto with chunks of mozzarella, chopped beetroot and fresh rocket.
Preparation time: 30 minutes
Nutritional values per serving: 612 kcal, 24g protein, 93g carbohydrates, 15g fat
5. Rice Noodles With Tofu
Ingredients for two servings:
- 100 g rice noodles
- 180 g tofu
- 2 eggs
- 10 g butter
- 350 g Chinese frozen mix or freshly grated zucchini, carrots and green beans
- 6 tbsp soy sauce
- 40 g peanut butter
- 30 ml sweet chili sauce
- Salt, pepper and curry powder
Instructions:
In a pan coated with butter, sauté the cubed tofu until crispy. Add Chinese mixed vegetables or sliced carrots, zucchini and green beans. Toss the vegetables with the tofu, baste with water if necessary. When the vegetables are soft, add soy sauce, pepper, curry powder and salt. Pour boiling water over the rice noodles. Leave them for two to five minutes. Drain the noodles and add to the tofu and vegetables, stir and add 2 eggs. Mix well and finally drizzle with chili sauce. If the mixture is too dry add more soy sauce. Top with peanut butter and serve immediately.
Preparation time: 20 minutes
Macronutrients per serving: 596 kcal, 26g protein, 62g carbohydrates, 16g fat
