sexta-feira, outubro 17, 2014
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Cuscuz com molho de camarão
INGREDIENTES (4 Porções)
2 chávenas de salsinha
6 folhas grandes de manjericão
1/4 chávena de sumo de limão
3 colheres de sopa de azeite
2 dentes de alho
Sal a gosto
Meia colher de chá de pimenta
400g de camarão cru descascado
2/3 chávena cuscuz de trigo integral
500g de feijão branco
PREPARAÇÃO
Coloque a salsa, manjericão, sumo de limão, 2 colheres de óleo, alhon um liquidificador ou processador de alimentos. Misture até ficar homogêneo, raspando as laterais, se necessário.
Aqueça 1 colher de sopa de azeite numa fregideira em lume médio. Adicione o camarão e cozinhe, mexendo ocasionalmente, até que os camarões fiquem rosa e rijos por cerca de 4 minutos; coloque num prato com uma espumadeira (reserve o molho). Noutra frigideira, adicione 1 xícara de água e deixe ferver. Mexa o cuscuz, tape e retire do lume. Deixe descansar por 5 minutos.
Fure o cuscuz com um garfo; misture o feijão e metade do molho. Sirva o camarão sobre o cuscuz, e regue com o restante molho
NUTRIÇÃO
Por porção: 365 calorias; 13 g de gordura (2 g sáb, 8 g mono); 143 mg de colesterol; 43 g de carboidratos; 0 g açúcares adicionados; 26 g de proteína; 10 g de fibras; 569 mg de sódio; 586 mg de potássio.
Nutrição Bonus: Vitamina C (78% valor diário), vitamina A (56% VD), folato (36% VD), ferro (24% VD), zinco (18% VD), potássio e cálcio (17% VD)
English Version
Green Couscous & Shrimp
INGREDIENTS (4 servings)
2 cups loosely packed flat-leaf parsley
6 large basil leaves
1/4 cup lemon juice
3 tablespoons extra-virgin olive oil, divided
2 cloves garlic
2 anchovy fillets (optional)
1 tablespoon capers, rinsed
1/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1 pound peeled and deveined raw shrimp (21-25 per pound; see Tips)
1 cup plus 1 tablespoon water, divided
2/3 cup whole-wheat couscous
1 15-ounce can white beans, rinsed
PREPARATION
Place parsley, basil, lemon juice, 2 tablespoons oil, garlic, anchovies (if using), capers, salt and pepper in a blender or food processor. Blend until smooth, scraping down the sides as needed.
Heat the remaining 1 tablespoon oil in a large saucepan over medium heat. Add shrimp and cook, stirring occasionally, until the shrimp are pink and firm, about 4 minutes; transfer to a plate with a slotted spoon (leave any liquid in the pan). Return the pan to the heat, add 1 cup water and bring to a boil. Stir in couscous, cover and remove from the heat. Let stand for 5 minutes.
Fluff the couscous with a fork; stir in beans and half the dressing. Stir 1 tablespoon water into the remaining dressing. Serve the shrimp over the couscous, drizzled with the remaining dressing.
TIPS & NOTES
Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to get the size you want, order by the count per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.
To peel, grasp the legs and hold onto the tail while you twist off the shell. To devein, use a paring knife to make a slit along the length of the shrimp. Remove the dark digestive tract (or “vein”) with the knife tip.
NUTRITION
Per serving: 365 calories; 13 g fat (2 g sat, 8 g mono); 143 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 26 g protein; 10 g fiber; 569 mg sodium; 586 mg potassium.
Nutrition Bonus: Vitamin C (78% daily value), Vitamin A (56% dv), Folate (36% dv), Iron (24% dv), Zinc (18% dv), Potassium & Calcium (17% dv)
sexta-feira, outubro 17, 2014
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No commentsOmelete Grega
Ingredientes
4 copos de espinafres cozido
4 ovos grandes
Meia xícara de queijo feta
2 cebolas em fatias finas
2 colheres de sopa de endro fresco picado
Pimenta moída na hora a gosto
2 colheres de chá de azeite extra-virgem
Preparação
Esprema os espinafres para retirar o excesso de água. Misture os ovos com um garfo em uma tigela média. Adicionar o queijo feta, a cebolinha, pimenta e os espinafres e misture tudo delicadamente com uma espátula de borracha.
Aqueça o óleo em uma frigideira antiaderente em fogo médio. Despeje a mistura de ovos e incline para distribuir uniformemente. Reduza o lume para médio-baixo e cozinhe, vá levantando as bordas para permitir que o ovo cru escorra para baixo, cozinhe durante cerca de 3 a 4 minutos.
Deslize a omelete para um prato e corte em fatias.
English Version
Greek Omelet
INGREDIENTS
1/4 cup cooked spinach4 large eggs1/2 cup crumbled feta cheese, (2 ounces)2 scallions, thinly sliced2 tablespoons chopped fresh dillFreshly ground pepper, to taste2 teaspoons extra-virgin olive oil
PREPARATION
Squeeze spinach to remove any excess water. Blend eggs with a fork in a mediumbowl. Add feta, scallions, dill, pepper and the spinach; mix gently with a rubber
spatula.Set a rack about 4 inches from the heat source; preheat the broiler.Heat oil in a 10-inch nonstick skillet over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the omelet onto a platter and cut into wedges.
Find more receipes here : http://projectonutrifood.blogspot.pt/
sexta-feira, outubro 17, 2014
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Guisado de frango com batata doce
INGREDIENTES (6 Pessoas)
6 coxas de frango, sem pele, e sem gordura
800g de batatas doces, descascadas e cortadas em palitos
200 g de cogumelos, fatiados
4 dentes de alho, descascados
1 xícara de vinho branco seco
2 colheres de chá de alecrim fresco picado, ou 1/2 colher de chá de alecrim seco, esmagado
1 colher de chá de sal
Meia colher de chá de pimenta
1 1/2 colheres de sopa de vinagre de vinho branco
PREPARAÇÃO
Coloque o frango, cogumelos, cebolas, alho, vinho, o alecrim, sal e pimenta em lume brando; misture bem.
Deixe cozer o frango, quando tiver quase cozido coloque as batatas
Coloque a tampa e cozinhe em lume brando até que as batatas estejam macias. Antes de servir, retire os ossos do frango (opcional), e misture o vinagre.
NUTRIÇÃO
Por porção: 285 calorias; 6 g de gordura (2 g sat, 2 g de mono); 50 mg de colesterol; 35 g de carboidratos; 0 g açúcares adicionados; 17 g de proteína; 5 g de fibra; 519 mg de sódio; 866 mg de potássio.
Nutrição Bonus: Vitamina A (430% valor diário), Potássio (25% VD), Fibra (20% VD).
English Version
Chicken & Sweet Potato Stew
INGREDIENTS (6 p)
6 bone-in chicken thighs, skin removed, trimmed of fat
2 pounds sweet potatoes, peeled and cut into spears
1/2 pound white button mushrooms, thinly sliced
6 large shallots, peeled and halved
4 cloves garlic, peeled
1 cup dry white wine
2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried rosemary, crushed
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 tablespoons white-wine vinegar
PREPARATION
Place chicken, sweet potatoes, mushrooms, shallots, garlic, wine, rosemary, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the potatoes are tender, about 5 hours. Before serving, remove bones from the chicken, if desired, and stir in vinegar.
TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 1 month.
NUTRITION
Per serving: 285 calories; 6 g fat (2 g sat, 2 g mono); 50 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 17 g protein; 5 g fiber; 519 mg sodium; 866 mg potassium.
Nutrition Bonus: Vitamin A (430% daily value), Potassium (25% dv), Fiber (20% dv).
sexta-feira, outubro 17, 2014
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Muesli Escandinavo
INGREDIENTES
2 chávenas de flocos de aveia
2/3 chávena flocos de centeio, ou flocos de trigo
1/3 chávena de amêndoas picadas grosseiramente
2 colheres de sopa de coco ralado, (sem açúcar)
1/2 chávena de passas
2 colheres de sopa de mel
Meia colher de chá de essência de baunilha
Pitada de canela
1/4 de copo de linhaça moída (opcional; ver nota)
PREPARAÇÃO
Preaqueça o forno a 220º.
Unte uma forma com oleo em spray. Espalhe a Aveia e o centeio (ou trigo) na forma.
Leve ao forno por 10 minutos.
Misture as amêndoas e o coco; cozinhe até que a aveia fique estaladiça, cerca de 8 minutos.
Desligue o forno. Misture as passas para os muesli. Coloque o Mel no microondas por 10 segundos num copo de vidro.
Misture a baunilha e a canela; revista os muesli com o mel .
Volte a colocar os muesli no forno depois retire e deixe arrefecer completamente. Misture a linhaça, se estiver usando.
DICAS E NOTAS Cubra e leve no frigorifico até 2 semanas
NUTRIÇÃO
Por porção: 196 calorias; 5 g de gordura (1 g sat, 2 g mono); 0 mg de colesterol; 34 g de carboidratos; 6 g de proteína; 5 g de fibra; 6 mg de sódio; 209 mg de potássio
Fonte: Eatingwell.com
Descubra mais receitas aqui em : http://projectonutrifood.blogspot.pt/
English Version
Scandinavian Muesli
INGREDIENTS
2 cups old-fashioned or quick-cooking (not instant) rolled oats
2/3 cup rye flakes, or wheat flakes (see Note)
1/3 cup coarsely chopped almonds, (1 3/4 ounces)
2 tablespoons flaked coconut, (sweetened or unsweetened)
1/2 cup raisins
2 tablespoons honey
1/2 teaspoon vanilla extract
Pinch of cinnamon
1/4 cup flaxseeds, ground (optional; see Tip)
PREPARATION
Preheat oven to 350°F. Coat a baking sheet with cooking spray. Spread oats and rye (or wheat) flakes on the baking sheet. Bake for 10 minutes. Stir in almonds and coconut; bake until the oats are fragrant, about 8 minutes. Turn off the oven. Stir raisins into the muesli.
Microwave honey for 10 seconds in a glass measuring cup. Stir in vanilla and cinnamon; drizzle over the muesli and stir to coat. Return the muesli to the turned-off warm oven and let cool completely, about 2 hours. Stir in flaxseeds, if using.
TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 2 weeks.
Note: Rye or wheat flakes are simply rye or wheat kernels that have been steamed and rolled, oatmeal-style. Look for them in natural-foods stores.
Tip: Grind flaxseeds in a clean coffee grinder or dry blender just before using.
NUTRITION
Per serving: 196 calories; 5 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 34 g carbohydrates; 6 g protein; 5 g fiber; 6 mg sodium; 209 mg potassium
sexta-feira, outubro 17, 2014
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No commentsBody Mass Index
Calculate your Body Mass Index by simply entering in your height in centimetres and weight in kilograms. The Body Mass Index is an indirect measure of body composition, and therefore people who should not use the Body Mass Index are anyone under 18, pregnant or nursing women, frail and sedentary elderly people, competitive athletes, body builders or people who are chronically ill. If you belong to one of these categories, you should consult your doctor about any concerns over your weight.
Please remember, this tool should only be used as a guide.
Enter your height and weight below and click "Calculate" to get your BMI.
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sexta-feira, outubro 17, 2014
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No commentsCalcule aqui o seu IMC (Índice de massa corporal.
O índice de massa corporal é um índice de medição indirecta do corpo, menores de 18, grávidas ou a a amamentar, pessoas sedentárias, atletas de alta competição, bodybuilders, e doentes crónicos devem consultar o seu médico se estiverem preocupados com o seu peso .
Lembrem-se esta ferramenta é apenas para ser usada como um guia
Coloque em baixo o peso e a altura
quinta-feira, outubro 16, 2014
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