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Technology of cooking Italian dishes

Chowder with chicken and stewed vegetables</ P>

• 1 tbsp. Wheat flour

• 1 tsp. Dried thyme

• 4 tsp. Ground black pepper

• 4 tsp. Ground red pepper

• 1 tsp. olive oil

• 450 grams of chicken breasts without skin, cut into pieces of 5 cm

• 1 cup of chopped onion

• 2 cups of chopped carrot

• 2 stalks of chopped celery

• 1 chopped turnip

• 4 medium-sized potatoes

• 1 packet (400 g) puree of fresh tomatoes

• 800 ml of ready-made chicken broth

• 1 tsp. Dijon mustard

• 1 cup of frozen green beans

• 4 cups of chopped parsley

• 4 whole-grained rolls


In a small dish, mix the flour, thyme, black andRed pepper and set aside. In a large sauté pan, pour in the oil and warm to medium temperature. Put chicken breasts and onions there and pass for 2 minutes. Add a mixture of flour, thyme and pepper, stir. Then add, stirring, carrots, celery, turnips, potatoes, tomato puree, broth and mustard. Boil it. Cook for 5 minutes without a lid until the chicken is ready, and the vegetables do not become soft. Add, stirring, green beans and cook for another 1 minute. Remove the dish from the heat and add parsley. Serve with whole-grain bagels. In one portion (2 cups of stew with vegetables and 1 bagel of whole-grain flour): 463 kcal, 38 g of protein, 6 g of fat (1 g of saturated), 64 g of carbohydrates, 13 g of fiber, 280 mg of calcium.

Spaghetti bolognese

• 1 chopped carrot

• 1 chopped celery stalk

• 1 small white bulb, cut into 8 parts

• 2 tbsp. L. olive oil

• 2 cups of dry white wine

• 1 can of canned tomatoes in own juice (about 500 g)

• 2 tbsp. L. Of tomato paste

• 8 tsp. Grated nutmeg

• 350 g spaghetti from durum wheat

• 500 g of chicken ground meat

• grated Parmesan to taste


For sauce: Place carrots, celery and onions in a blender and chop into small pieces (not in mashed potatoes). In the saucepan pour the olive oil, add the vegetable mixture from the blender, salt (1/4 tsp salt) and pass for 3-4 minutes until the vegetables are soft. Stir, add there stuff and white wine. Bring to a boil and cook, stirring, for about 5 minutes until the liquid evaporates. Then add the tomatoes, tomato paste, nutmeg and the remaining salt. Cook on low heat, stirring regularly until the sauce begins to thicken (approximately - 20 minutes). Ready-made sauce can be used immediately or stored in the refrigerator for up to 3 days. Cook the spaghetti according to the directions on the package. Ready spread the paste on 6 plates, add a tablespoon of hot sauce. Sprinkle with grated Parmesan cheese to taste. In one portion: 375 kcal, 18 g of protein, 6.2 g of fat, 62 g of carbohydrates, 10 g of fiber, 74 mg of calcium.

Chicken with cilantro and nuts

• 2 tsp. Sunflower oil

• 450 g of chicken breast, diced

• 30 g of sweet peanuts

• 2 tsp. Grated ginger root

• 4 cloves garlic

• 4 cups chopped green onions

• 1 tbsp. L. Soy sauce

• 2 tsp. Rice vinegar

• 1 tsp. Sesame oil

• 1 cup finely chopped cilantro

• 4 cups of chopped Chinese salad

• Lime slices and fresh coriander leaves for decoration


In a large frying pan, heat the sunflower oil. Add chicken and fry for 2 minutes. Then add peanuts, ginger and garlic. Cook, stirring constantly, for about 3 minutes. Add green onions, soy sauce, rice vinegar and sesame oil. Leave on the fire for another couple of minutes. Remove from heat and pour coriander. Serve with Chinese cabbage for garnish, decorated with lime and twigs of cilantro. In one portion: 229 kcal, 30 g of protein, 11 g of fat, 7 g of carbohydrates, 2 g of fiber.

Carrot and mango mousse

• 2 cups of diced mango

• 3 tbsp. L. Low-fat sour cream

• 3 tsp. Sahara

• 1.5 cups of carrot juice

• 2 tsp. Vanilla extract


In a small saucepan, dissolve the gelatin in a cupCarrot juice. In a blender, whip the mango until smooth. Place the pan with gelatin on medium heat and, stirring, leave until the granules are completely dissolved (no more than 1.5 minutes). Add the juice in the mango puree and mix. Add the remaining carrot juice, sour cream, sugar and vanilla. Pour the mousse into four molds and refrigerate for at least 3 hours. Serve with a slice of mango and a spoonful of sour cream. In one portion: 135 kcal, 3 g of protein, 3 g of fat, 28 g of carbohydrates, 2 g of fiber, 39 mg of calcium.

Muesli bar

• 2 cups of oatmeal

• 1 cup wholemeal flour

• 2 a. L. Sesame seed

• 1 tsp. Baking powder

• 1h. L. Cinnamon

• 1 pinch of salt

• 3 tbsp. L. olive oil

• 2/3 cup rice syrup (or any other for your taste)

• 1 egg

• 2 cups of dried fruits (cranberries, finely chopped dried apricots, prunes, raisins)

• 2 cups of chopped almonds


Preheat the oven to 170C. Lubricate the pan with oil. In a deep bowl, mix the syrup, butter and egg. In another bowl, mix the dry ingredients: oatmeal, flour, sesame, baking powder, cinnamon and gol. Combine the liquid with the dry mixture, add the nuts and dried fruits and mix thoroughly. Spread the dough on a baking tray with a thin spoon and bake in the oven for 20-30 minutes until the cake blushes. Cool it for 10 minutes, transfer to a cutting board and cut with a sharp knife into 12 bars. Store for several days in an airtight container. In one portion: 223 kcal, 5 g of proteins, 7 g of fat, 38 g of carbohydrates, 4 g of fiber, 4 g of calcium.

Apple-yoghurt mousse

• 200 fat-free natural yogurt

• 3 tsp. Syrup (maple or honey)

• 4 cups of ground cinnamon

• 2 apples


Mix yoghurt, syrup, cinnamon. Peel apples, cut into 8 parts. Fill the yogurt with fruit. Serve with a sheet of mint. In one portion: 75 kcal, 4 g of proteins, 2 g of fat, 16 g of carbohydrates, 1 g of fiber. Thanks to our technology of cooking Italian dishes you will be satisfied!

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