Archiv der Kategorie: Ernährung

Cooking cheat sheet

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Chicken soup

Heat 2 teaspoons canola oil in a pot; cook 1 diced onion and 2 sliced carrots for 6 minutes. Add 1 pound thinly sliced boneless raw chicken thighs, 1 cup sliced mushrooms, 2 sliced celery stalks, and 2 minced garlic cloves; cook 5 minutes. Add 4 cups chicken broth, 1 cup water, 3/4 cup quinoa, 4 sprigs thyme, and salt and pepper. Boil, reduce heat, and simmer about 15 minutes

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Chocolate Chip Cookies

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With a gram of fiber and less than half the fat of most homemade varieties, these revanped treats won’t take a bite out of your calorie budget.

3/4 cup rolled oats
1 1/4 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 cup extra-light olive oil
3 tablespoons unsalted butter, at room temperature
1/2 cup sugar
1/2 cup dark brown sugar
1 large egg
1 large egg white
1 1/2 teaspoons vanilla extract
1 cup mini semisweet chocolate chips

1. Preheat oven to 350F. Spread oats on a baking sheet, toast for 10 minutes. Remove and turn off oven.
2. Meanwhile, in a medium bowl, mix flour, baking soda and salt. Set aside. In a large bowl beat together oil, butter and sugars with an electric mixer. Add egg, egg white and vanilla. Beating it until well combined. Fold in oats, flour mixture and chocolate chips. Cover and refrigerate dough for 1 hour.
3. Preheat oven to 350F. Place rounded tablespoonfuls of dough 2 inches apart onto two parchment-lined baking sheets. Bake, rotating sheets halfway through, for 10 to 12 minutes or until cookies are set and golden brown. Cool 5 minutes on sheets, transfer to a wire rack and cool completely.

108 calories
5g fat (2g saturated)
15g carbs
2g protein
1g fiber
1mg iron
7mg calcium
66mg sodiu