HEALTHY and LOW CAL

This week I present you a heatlhy program of 1200- 1400 kcal which proves that you keep in shape or loose weight without lacking in taste। You can follow it as it is or choose just 1- 2 days when you feel bloated.

DAY 1

breakfast

• 1 glass (250 ml) of semi- skimmed milk (1,5% fat)
• 1 cup cereals (plain any kind)

snack

• 1 ripe peach

lunch

• chicken salad with caramelized vegetables (roots) and spearmint sauce (recipe follows)
• 50gr skimmed ricotta
• 30gr or 1 slice of bread (optional) or 30 gr plain boiled/ steamed rice (any kind)

snack

• 10 ripe cherries

dinner

• lettuce salad (2 cups of your favourite lettuce shredded, 1 tsp olive oil, lemon juice, salt)
• 50gr of smoked salmon
• 30gr or 1 slice of bread (optional)

CHICKEN WITH CARAMELIZED VEGETABLES (roots) AND SPEARMINT SAUCE

• 4 chicken breasts 180gr/ each
• 4 chicken wings

• 250 gr large mushrooms roughly chopped
• 12 pearl onions
• 12 spring onions/ eshallots thinly chopped
• 2 small bulbs of beetroots
• 1 onion roughly chopped
• 1 garlic clove smashed
• 1/2 cup spearmint
• 1 bay leaf
• 1/2 small glass white wine (80ml)
• 300ml water
• 3 tbsp olive oil
• salt, pepper

1. Using 1 tbsp olive oil sautee mushrooms, eshallots and pearl onions.
2. Add 150ml of water and boil for 25 minutes.
3. Boil in 50ml of water the beetroots for 25 minutes.
4. For the sauce sautee in 1 tbsp olive oil the chicken wings, the onion, garlic and the spearmint. Add the white wine, the bay leaf, salt and pepper to taste and the rest of the water and boil shimmering for 30 minutes. discard chicken wings and put the rest of the sauce ingredients in a food processor and pulse until smooth.
5. Using the rest of the olive oil sautee chicken breasts and then grill them at 180o C for 12- 14 minutes.
6. Serve each chicken breast with the vegetables and sauce.

360 kcal/ serving