Orthi Threpsi - Dimitrios Tzirarkas - Dietitian - Nutritionist

Recipes
Dimitrios Tzirarkas - Dietitian - Nutritionist - Egaleo Attiki

CHICKEN ALA CREAM (2 PORTIONS)

In a non-stick pan with a teaspoon of olive oil, lightly saute a grated dry onion & 2 portions of chicken or turkey breast or leg fillet (cubed, boneless & skinless).

Extinguish with 3 tablespoons of white dry wine and after it evaporates, pour a glass of hot water. Let it boil until the meat is tender. Then you add a cup of mushrooms cut into slices, a little salt and continue cooking.

In half a cup of evaporated milk (4% fat), dissolve 2 teaspoons of mild mustard and half a teaspoon of cornflour. Lower the heat and pour the above mixture into the food. Stir until the sauce thickens. Finally, sprinkle with some freshly ground pepper.

Comes with a rich salad of your choice, adding a tablespoon of olive oil and a little lemon juice.

You can add & 1 cup of cooked brown rice or 2 thin slices of whole wheat bread (if included in your diet plan).

BURGERS (PORTIONS 1)

In a large bowl, knead a teaspoon of lean ground beef with half a grated tomato (without liquid), a small chopped dry onion, a small grated wholemeal breadcrumbs, a tablespoon of oat flakes, a little chopped parsley and mint, a pinch of mix of burger seasoning, some salt, some freshly ground pepper and a teaspoon of balsamic vinegar.

Form the minced meat into small patties. You can bake them in the tefal or on the grill. When they are cooked, pour over them with a sauce made from the juice of half a small lemon, two teaspoons of olive oil, a teaspoon of mild mustard and a little oregano.

Comes with a rich salad of your choice (with fresh or boiled vegetables), adding 1 tablespoon of olive oil & a little lemon juice.

You can add a slice of bread or 2 wholemeal toasts (or 2 manna type nuts or 1 boiled or baked potato).

MEDITERRANEAN PASTA (PORTIONS 1)

In a non-stick pan with 1 tablespoon of olive oil, simmer three ripe grated tomatoes (or half a standard package of tomatoes). Add a sharp teaspoon of ketchup, half a clove of minced garlic, some oregano, some salt and some freshly ground pepper.

When the sauce thickens, add 5 chopped black olives and a restaurant serving of boiled pasta (about 1 ½ cups if it's a woman and 2 cups if it's a man) and stir.

Remove from the heat and serve, after sprinkling with two small pieces of grated feta cheese, while the pasta is still warm.

Accompany with a rich salad of vegetables of your choice with 1 tablespoon of olive oil and a little lemon juice.

FISH ALLA SPETSIOTA (PORTIONS 1)

MATERIALS

One portion of fish fillet (such as sole or perch) or red snapper or mullet
Two dry onions in rings
Two cloves of garlic in thin slices
Four carrots in rings
Two tomatoes cut into slices
A bunch of chopped parsley
Half a can of tomato concache
Two tablespoons of white wine
1 tablespoon of olive oil
Salt Pepper

Heat the olive oil in a non-stick pan, sauté the onion and garlic. Add the carrots, concache, salt, pepper and deglaze with the wine. Let the sauce boil for five minutes. In a non-stick pan, place the fish, pour over the sauce and parsley. Put the tomato slices on top of the fish and bake in a strong oven for about 45 minutes. Serve with a salad of boiled vegetables (such as greens, zucchini, broccoli) with 1 tablespoon of olive oil, salt, lemon or vinegar. You can add a slice of bread or 2 wholemeal toasts (or 2 semolina type nuts or 4 to 5 pieces of baked potatoes).

CHEF'S SALAD (PORTIONS 1)

Make a salad with lettuce cut into thick strips. Put it in a bowl and add chopped: half a tomato (without seeds and liquid), half a cucumber, some grated carrot, a hard-boiled egg, a slice of boiled turkey and a thin slice of cheese for toast. Salt lightly and mix.

Prepare a sauce with two tablespoons of low-fat strained yogurt, two teaspoons of low-fat mayonnaise, one teaspoon of ketchup and two to three drops of balsamic vinegar and pour over the salad.

Accompany your salad with 1 slice of bread or 2 wholemeal toasts (or 2 Manna type nuts).