Salada de frango com queijo de cabra - Chicken-Orzo Salad with Goat Cheese

Salada de frango com queijo de cabra

Ingredientes (6 pessoas)

1 1/4 xícaras orzo cru (massa em forma de arroz), pode fazer com umas massas pequenas também

3chávenas de peito de frango picado

1 1/2 chávenas de rúcula cortada

1 chávena de tomates cereja (cortados)

1/2 chávena de pimento vermelho picado

1/4 chávena de cebola vermelha

2 colheres de sopa de manjericão fresco picado

1 colher de chá de orégãos frescos picado

2 colheres de sopa de vinagre de vinho tinto

1 colher de sopa de azeite

1/8 colher de chá de sal

1/8 colher de chá de pimenta preta

6 colheres de sopa (1 1/2 onça) de cabra ralado

Preparação

 1. Cozinhe o macarrão conforme as instruções da embalagem, sem sal nem gordura; escorrer bem.

 2. Misture as massas, frango, oregãos, cebola, pimento, tomates, mangericão, numa tigela grande; misture bem.

 3. Misture o vinagre, óleo, sal e pimenta preta numa tigela pequena, mexendo com um batedor. Regue mistura de vinagre sobre a mistura de massas; misture bem para revestir. Polvilhe com queijo.

Informação Nutricional

Calorias 295, 7,7 g de gordura, Sat 2,9 g, Mon 2,8 g, Pol 1,1 g, Proteína 24,4 g, Hidratos de carbono 32,1 g, Fibra de 2 g, Colesterol 55 mg, Ferro 2.4 mg, Sódio 788 mg, Cálcio 40 mg

Fonte: http://www.myrecipes.com/

English Version

Chicken-Orzo Salad with Goat Cheese

Ingredients (6 servings)

1 1/4 cups uncooked orzo (rice-shaped pasta)

3 cups chopped grilled chicken breast strips 

1 1/2 cups trimmed arugula 

1 cup grape tomatoes, halved 

1/2 cup chopped red bell pepper 

1/4 cup prechopped red onion 

2 tablespoons chopped fresh basil

1 teaspoon chopped fresh oregano

2 tablespoons red wine vinegar 

1 tablespoon extravirgin olive oil 

1/8 teaspoon salt 

1/8 teaspoon black pepper 

6 tablespoons (1 1/2 ounces) crumbled goat cheese 

Preparation

1. Cook pasta according to package directions, omitting salt and fat; drain well.

2. Combine pasta, chicken, and the next 6 ingredients (through oregano) in a large bowl; toss well.

3. Combine vinegar, oil, salt, and black pepper in a small bowl, stirring with a whisk. Drizzle vinegar mixture over pasta mixture; toss well to coat. Sprinkle with cheese.

Informação Nutricional

Calories 295, 7.7 g fat, 2.9 g Fri, Mon 2.8 g, Pol 1.1g Protein 24.4g, Carbohydrates 32.1 g Fiber 2 g Cholesterol 55 mg Iron 2.4 mg, Sodium 788 mg, Calcium 40 mg

Source: http://www.myrecipes.com/

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Salada de camarão - Shrimp Cobb Salad

Salada de camarão
Ingredientes (4 pessoas)
4 fatias de bacon cortado centro
400g camarão grande, descascado 
1/2 colher de chá de colorau
1/4 colher de chá de pimenta preta 
Azeite q.b.
1/4 colher de chá de sal
2 1/2 colheres de sopa de sumo de limão 
1 1/2 colheres de sopa extra-virgem azeite
1/2 colher de chá  mostarda 
4 folhas de alface
2 chávenas de tomate cereja
1 chávena de cenoura ralada 


Preparação
1. Cozinhe o bacon numa frigideira grande antiaderente em lume médio até ficar crocante. Retire o bacon e corte ao meio tranversalmente Limpe a frigideira com papel . Aumente o lume para médio-alto.Polvilhe o Camarão com colorau e pimenta. Coloque um pouco de azeite com spray na frigideira. Adicione o camarão cozinhe por 2 minutos de cada lado, coloque sal q.b.; misture bem.

2. Enquanto cozinhamos o camarão, misturamos o sal, sumo de limão, óleo e mostarda numa tigela grande, mexendo com um batedor. Adicionamos a alface; misturamos bem.

3. Coloque a alface no prato. por cima coloque cerca de 6 camarões, tomates, cenoura, e dois pedaços de bacon.

Informação Nutricional
Calorias 332, 15,2 g de gordura, Sat 2,9 g, Mono 8 g, Pol 2,6 g, Proteína de 30 g, Hidratos de carbono 21,8 g, Fibra 7,5 g, Colesterol 181 mg, Ferro 4.3 mg, Sódio 551 mg, Cálcio 110 mg

Fonte: http://www.myrecipes.com/

English Version

Shrimp Cobb Salad

Ingredients (4 Servings)

4 slices center-cut bacon
1 pound large shrimp, peeled and deveined
1/2 teaspoon paprika
1/4 teaspoon black pepper
Cooking spray
1/4 teaspoon salt, divided
2 1/2 tablespoons fresh lemon juice
1 1/2 tablespoons extra-virgin olive oil
1/2 teaspoon whole-grain Dijon mustard
1 (10-ounce) package romaine salad
2 cups cherry tomatoes, quartered
1 cup shredded carrots (about 2 carrots)
1 cup frozen whole-kernel corn, thawed
1 ripe peeled avocado, cut into 8 wedges

Preparation
1. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; cut in half crosswise. Wipe pan clean with paper towels. Increase heat to medium-high. Sprinkle shrimp with paprika and pepper. Coat pan with cooking spray. Add shrimp to pan; cook 2 minutes on each side or until done. Sprinkle with 1/8 teaspoon salt; toss to coat.

2. While the shrimp cooks, combine remaining 1/8 teaspoon salt, juice, oil, and mustard in a large bowl, stirring with a whisk. Add lettuce; toss to coat.

3. Arrange about 1 1/2 cups lettuce mixture on each of 4 plates. Top each serving with about 6 shrimp, 1/2 cup tomatoes, 1/4 cup carrot, 1/4 cup corn, 2 avocado wedges, and 2 bacon pieces.

Nutritional Information
Calories 332, Fat 15.2 g, Satfat 2.9 g, Monofat 8 g, Polyfat 2.6 g, Protein 30 g, Carbohydrate 21.8 g, Fiber 7.5 g, Cholesterol 181 mg, Iron 4.3 mg, Sodium 551 mg, Calcium 110 mg

Source: http://www.cookinglight.com/

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O poder do Ovo - 4 reason to eat more eggs

O poder do Ovo

No passado os ovos eram rotulados de causadores de mau colestrol e que faziam engordar, mas no presente e principalmente para quem pratica desporto, não existe alimento tão pequeno que ajude tanto na construção de muscular como na perca de gordura

A mais completa fonte de proteínas

Apena um ovo pode fornecer cerca de 12% da ingestão recomendada de proteína, A qualidade da proteína do ovo é tão elevada que a Organização Mundial de Saúde (OMS) a usa como padrão de referência em relação ao qual a qualidade da proteína de todos os outros alimentos é julgada. A proteína do ovo inclui um elevado numero de aminoácidos tais como leucina, isoleucina, valina, metionina, cisteína, lisina, triptofano, e outros aminoácidos essenciais que contribuem para a reparação e regeneração do músculo.

Contém CLA

Na gema do ovo poderá encontrar CLA, o CLA (Ácido linoléico conjugado) é bastante utilizado como suplemento alimentar por atletas devido ao seu suposto efeito em aumentar a utilização de gordura pelo organismo e, desta forma, promover o emagrecimento e aumento de massa magra.

Colestrol

Muitos estudos provam que o consumo de vários ovos por semana não tem qualquer impacto significativo sobre os níveis de colesterol no sangue, acidente vascular cerebral, ou doenças cardíacas. Estudos onde se notou o aumento do colestrol por parte dos pacientes era do HDL (que é um bom colestrol eliminando os depósitos de gordura no interior das artérias, diminuindo o risco de doenças cardíacas).

Omega-3

Alem de Omega-3 e outros ácidos gordos os ovos contêm uma infinidade de outros nutrientes importantes, incluindo uma série de minerais, vitaminas e carotenóides. A maioria destes é encontrada na gema, com a excepção de vitamina B2 (riboflavina) e B3 (niacina). Eles ajudam a manter o coração e cérebro saudáveis, ajuda no crescimento muscular, e na perda de gordura.

Source: http://authoritynutrition.com/

English Version

4 reason to eat more eggs

In the past, eggs have gotten bad press because of their cholesterol and fat content. Advertising still abounds claiming that the “healthy option” is a breakfast sandwich made with egg whites—reconstituted or synthetic egg proteins. But in reality, few things match nature’s great engineering at packing such nutritional power in such a small, but deliciously satisfying package, particularly for those looking to build muscle or burn fat.

The most complete source of protein

Just one egg can supply over 12 percent of the daily recommended intake of protein. The quality of egg protein is so high that the World Health Organization (WHO) uses it as a reference standard against which the protein quality of all other food is judged. Egg protein is a complete protein and thus includes a number of amino acids such as leucine, isoleucine, valine, methionine, cysteine, lysine, tryptophan, and other essential amino acids that contribute to the repair and regeneration of muscle.

Eggs Improve Your Cholesterol Profile and do NOT Raise Your Risk of Cardiovascular Disease

The main reason people have been warned about eggs is that they’re loaded with cholesterol.
One large egg contains 212 mg of cholesterol, which is a LOT compared to most other foods.
However, just because a food contains cholesterol doesn’t mean that it will raise the bad cholesterol in the blood.
The liver actually produces cholesterol, every single day. If you eat cholesterol, then your liver produces less. If you don’t eat cholesterol, then your liver produces more of it.
The thing is, many studies show that eggs actually improve your cholesterol profile.
Eggs tend to raise HDL (the “good”) cholesterol and they tend to change the LDL (the “bad”) cholesterol to a large subtype which is not associated with an increased risk of heart disease
One study discovered that 3 whole eggs per day reduced insulin resistance, raised HDL and increased the size of LDL particles in men and women with metabolic syndrome
Multiple studies have examined the effects of egg consumption on the risk of cardiovascular disease and found no association between the two
However, some studies do show an increased risk of cardiovascular disease in diabeticpatients. This needs further research though and probably doesn’t apply on a low-carb diet, which can in many cases reverse type II diabetes 

Eggs Are Loaded With Choline, an Important Nutrient For The Brain
Choline is a lesser-known nutrient that is often grouped with the B-complex vitamins.
Choline is an essential nutrient for human health and is needed for various processes in the body.
It is required to synthesize the neurotransmitter acetylcholine and is also a component of cell membranes.
A low choline intake has been implicated in liver diseases, cardiovascular disease and neurological disorders
This nutrient may be especially important for pregnant women. Studies show that a low choline intake can raise the risk of neural tube defects and lead to decreased cognitive function in the offspring
In a dietary survey in the U.S. from 2003-2004, over 90% of people ate less than the daily recommended amount of choline
The best sources of choline in the diet are egg yolks and beef liver. One large egg contains 113 mg of Choline.

Eggs For Breakfast Can Help You Lose Body Fat

Eggs contain only trace amounts of carbohydrates, but plenty of protein and fat.
They score very high on a scale called the Satiety Index, which is a measure of how much foods contribute to satiety
For this reason, it is not surprising to see studies where eating eggs for breakfast leads to fat loss.
In one study, 30 overweight or obese women consumed either a breakfast of eggs or a breakfast of bagels. Both breakfasts had the same amount of calories.

The women in the egg group felt more full and ate less calories for the rest of the day and for the next 36 hours
In another study that went on for 8 weeks, eating eggs for breakfast lead to significant weight improvements compared to the same amount of calories from bagels. The egg group 

• Lost 65% more body weight.
• Lost 16% more body fat.
• Had a 61% greater reduction in BMI.
• Had a 34% greater reduction in waist circumference (a good marker for the dangerous abdominal fat).

Source: http://authoritynutrition.com/

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5 dicas para não engordar este Inverno - 5 Ways to Avoid Winter Weight Gain

Com o Inverno e com a comida mais "pesada" lá vai a nossa dieta, quer seja com jantares com amigos perto da lareira, com aquele vinho tinto que sabe tão bem nestas alturas mais frias ou até com o São Martinho em que comemos quilos de castanhas, experimente então estas 5 dicas se não quiser engordar neste Inverno.

Refeições de domingo

Quem não gosta de fazer um passeio de domingo e parar num restaurante e comer daquelas comidas que sabe tão bem com o tempo frio - escolha então na ementa o bife de frango, uma espetada de perú, ou mesmo uns camarões grelhados, estas são as escolhas mais acertadas.

Coma Sopa

A Sopa é das refeições mais faceis de fazer, opte por sopas caseiras, pois assim poderá controlar a adição de sódio.

Cuidado com as sobremesas

Ás vezes bem apetece um doce, não é? - Se comer não coma regularmente opte por Iogurte grego desnatado, frutas, nozes e um pouco de mel pode realmente sentir saciado. E é também uma ótima ferramenta para o controle de peso.

Não vá esfomeado para as festas

Jantares de empresa, jantares de Natal, jantares de familia, festas de amigos, existem mil desculpas para você não seguir com a sua dieta e engordar mais uns quilos, siga esta dica então, antes de ir para alguma festa ou jantar, vá comendo pequenas refeições durante o dia, assim quando chegar á altura do jantar já não se vai sentir com tanta fome e comer tudo que lhe apareça á frente.

Seja contido com a ingestão de açucar

De Outubro a Dezembro o açucar aparece em quase todas as refeições, seja nos doces, bolos, sobremesas, é dificil fugir dele, não podemos dizer para não comer as coisas que tanto gosta, mas coma com moderação

Fonte: Muscle&Fitness

5 dicas para não engordar este Inverno

English Version

With winter and the food more than "heavy" there goes our diet, whether with dinners with friends by the fire, with red wine that tastes so good in these colder times or even with Halloween we ate pounds of candys, then try these 5 tips if you do not want to get fat this winter.

Sunday Meals

Who does not like doing a Sunday stroll and stop at a restaurant and eat those foods that tastes so good in cold weather - so pick the steak on the menu of chicken, one turkey kebab, or even some grilled prawns, these are the choices right ones.

Eat soup

Soup is the easiest meals to make, opt for homemade soups, because then you can control the sodium addition.

Beware of desserts

Sometimes quite fancy a sweet, is not it? - If you eat do not eat regularly opt for nonfat greek yogurt, fruit, nuts and a little honey can really feel satiated. It's also a great tool for weight control.

Don't go to the parties starving

Eating small meals throughout the day can help keep cravings under control. However, as people get into the holiday spirit, that game plan often gets replaced with an erratic eating schedule filled with oversized portion sizes.

Be restrained with the intake of sugar

From October to December the sugar appears in almost every meal, whether in sweets, cakes, desserts, it's hard to escape it, can not say not to eat things like that much, but eat in moderation

5 Ways to Avoid Winter Weight Gain

Source: Muscle&Fitness

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Improve your meals with these 4 ingredients

Improve your meals with these 4 ingredients

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4 Ingredientes para melhorar as suas refeições

4 Ingredientes para melhorar as suas refeições

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Defeat is not the worst of failures. Not to have tried is the true failure

Defeat is not the worst of failures

 Not to have tried is the true failure

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