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A. Chicken with spinach


At 3 servings:

150 g fillet
100 g frozen spinach
1/2 teaspoon butter
100 g of rice
black pepper
bay leaf
1 teaspoon soy sauce

A. Beat off chunks of meat. Brush with sauce. Start with spinach, fried in butter. Previously it thawed. Close to the roll.

Two. Figure Pour 1 cup of water. Add salt, pepper and bay leaf. Boil until the water boils away.

Three. Chicken wrapped in foil. Send in the oven for 20 minutes at 200 degrees.

4. Open foil. Bake another 10 minutes.

Cooking: 55 minutes
Each serving: 225 calories

Two. Chicken in the Mediterranean

At 6 servings:

3 chicken breasts
1/3 cup walnuts
1/2 mashed feta cheese
6 sliced ​​black olives, pitted
4 dried (in oil) tomatoes, diced
1 tablespoon grated lemon peel
1 tablespoon lemon juice
1 tablespoon dried oregano
1/2 teaspoon ground cayenne pepper
handful of basil leaves
olive oil

A. Stir in chopped nuts, Fet, olives, tomatoes, zest and lemon juice, oregano, cayenne pepper.

Two. Chicken breasts into thin layers repel. For every pack of basil leaves, lemon-nut mass. Lubricate the brush with olive oil. Season with salt and pepper.

Three. Then roll each roll in plastic. Tie them with string or fasten with wooden toothpicks.

4. Place in a greased baking dish. Put in the oven at 180 degrees for 25-30 minutes. Then reduce the heat to 85 degrees. Cook until ready.

Five. When submitting rolls cut into portions.

Cooking: 55 minutes
Low calorie


Instead of chicken you can use beef or turkey.

Three. Shashlik of chicken breast

At 3 servings:

600 g chicken breasts
Quarter of small cherry tomatoes
2 sweet peppers
2 cloves of garlic
1 tablespoon tomato puree
2 tablespoons olive oil
vegetable oil
ground red pepper
Salt to taste

A. To prepare marinade, mix the tomato puree with olive oil. Thoroughly until smooth grind.

Two. Add to fine-cut garlic, basil, oregano and thyme. Ground red pepper, season to taste. Season with salt. Mix well.

Three. Wash chicken breasts and dry. Cut lengthwise into thin slivers.

4. Sliced ​​breast shift in the tray. Pour the marinade. Stir. Tray cover with foil. Leave on for 30 minutes at room temperature.

Five. A plate of marinated chicken breast roll plates, starting with narrow end. Wash the cherry tomatoes and sweet peppers. Dry. Peppers cut in half. Pepper cut into rectangular pieces with sides approximately 7 cm, and u2

6. Slice peppers strung with two edges on wooden skewers. Then put the chicken on skewers roll. Again - a piece of pepper. Then, on each skewer strung on cherry tomatoes. Again - pepper. Then a piece of pepper and roll.

7. Kebabs cooked fry both sides until cooked in vegetable oil.

Cooking: 1 hour
The average caloric


Sate can be strung in the evening, cover with foil and store them in the refrigerator. Skewers to roast the best on the coals on the grill. If for some reason you have to use frozen chicken, thaw it slowly, put on the bottom shelf of the refrigerator (meat thawed rapidly in warm poultry can become dry and hard).

4. Cutlets "Temptation"

600-700 g of chicken
2 onions
200 g of hard cheese
1 egg
150-200 grams of mushrooms
30 g of butter
2 tablespoons mayonnaise
ground black pepper
vegetable oil

A. Chicken rinse and dry. Cut into small cubes. Season with salt and pepper. Add mayonnaise and chopped onions.

Two. Leave to marinate for 30 minutes.

Three. Grate the cheese and mushrooms.

4. In the resulting Add minced egg, mushrooms, cheese, butter and 2 tablespoons of flour. All thoroughly.

Five. Sformovat chops. Breaded them in flour. Fry until golden brown in vegetable oil.

6. Chops served with mashed potatoes and fresh vegetables.

Five. Turkey breast

Under a variety of sauces

0.5 kg of turkey breast
125 ml chicken stock
Salt to taste
For frying:

vegetable oil
For the pineapple sauce:

2 slices of pineapple
1/2 sweet yellow pepper pod
1/2 lime
1 tablespoon olive oil
For the vegetable sauce:

70 g cherry tomatoes
1/4 cucumber
1 small chili pepper pod
1 teaspoon chopped parsley
1 tablespoon olive oil
ground pepper to taste

A. Wash the turkey breast. Dry. Fry on both sides with vegetable oil.

Two. Put in a small skillet fried breast. Pour the hot chicken broth. Cover with a lid. Simmer about 15-20 minutes on low heat.

Three. Prepare the pineapple sauce. Clear the pineapple slices. Finely chop. Yellow pepper cut into very small cubes. Stir in peppers and pineapple with olive oil. From the lime halves to squeeze out the juice. Mix well.

4. Prepare the vegetable sauce. Finely chop the cherry tomatoes, cucumber and chili pods. Mix with olive oil. Add chopped parsley. The sauce with salt. Season to taste with freshly ground black pepper.

Five. Arrange on a plate of turkey breast. Sauces submitted separately. Garnish with sliced ​​tomatoes and roasted pineapple.

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