3 fitness gourmet recipes for your cheat days

Orange duck breast with sweet potato and pomegranate-goat cheese salad

Ingredients (for 2 people):

• 2 duck breasts (with skin)
• 3 large oranges
• 4 medium sweet potatoes
• 1 package mixed salad leaves or corn salad
• creamy goat cheese
• 1 pomegranate
• salt
• pepper
• rosemary

 

Preparation:

Dry the duck breast after cleaning. Cut the skin diagonally, season with pepper, a little rosemary and salt (especially the side without skin). Place in hot pan with skin down without any fat and roast it crispy in about 4 minutes. Continuously pour the melted duck fat into another bowl. Turn it for another 4 minutes and squeeze the juice of one orange on it. Place it on a smaller baking sheet and squeeze the juice of one orange one it. Roast it at a preheated oven at 170°C for 20-25 minutes.

Wash the sweet potatoes thoroughly with the skin on, cut it in half on the longer side and boil it at 100°C for 10 minutes. Dry carefully after taking it out of the water, season with salt and pepper. Place in the pan you used for roasting the duck. Use the duck fat saved earlier to apply and fry the potato in about 5 minutes each side.

Wash the salad and place it in a larger bowl, mix well with the chopped up goat cheese and cleaned pomegranate seeds, then cut the peeled orange slices into the mix.

• Kcal: 630 / serving
• Protein: 46 g / serving
• Carbohydrate: 52 g / serving
• Fat: 24 g / serving

 

Tenderloin wrapped in bacon with Greek bulgur salad

Ingredients for 4 people:

• 0.5 kg pork tenderloin
• 6 slices bacon
• 1 mug bulgur
• 200 g feta cheese
• 2 larger Kapia peppers
• 1 small red onion
• 1 cucumber
• olive oil
• 3-4 bunches of parsley
• lemon juice (1 lemon)
• salt
• pepper

 

Preparation

Cook the burgur in twice as much water with salt then let it cool. In the meantime, cut the onion, cucumber, peppers, feta cheese into small cubes and mix with the bulgur. Season with 2-4 tablespoons of olive oil and the juice of one lemon, chop up all the parsley and mix all the ingredients. Refrigerate for 1-2 hours before serving.

Clean the tenderloin, remove the membranes and season with salt and pepper. Pour a little olive oil in hot pan, roast each side of the meat for 1 minute, remove it and wrap it into bacon slices. Roast in a preheated oven at 180°C for 15-20 minutes.

• Kcal: 450 / serving
• Protein: 33 g / serving
• Carbohydrate: 25 g / serving
• Fat: 30 g / serving

 

Cold gazpacho soup with grilled garlic tiger shrimp

Ingredients (for 2 people):

• 2 ripe tomatoes
• 1dl tomato juice
• 50 g cucumber
• 1 green bell pepper
• 1 spring onion
• 1 clove of garlic
• 1 lemon
• 1 dl extra virgin olive oil
• some white wine vinegar
• 2 dl water
• 200 g tiger shrimps (or other large and cleaned shrimps)
• 1 bunch parsley
• 2 cloves of garlic
• red chilli to taste
• salt
• pepper

Preparation:

Pour boiling water on the tomato, remove the skin and the seeds and place in blender for the gazpacho. Peel the cucumber, place it in the blender together with the bell pepper, spring onion, one garlic clove and tomato juice and mix all ingredients well. Season with extra virgin olive oil, salt and pepper, white wine vinegar and the juice of half a lemon and add water to reach a consistency to taste. When ready refrigerate until the shrimp is prepared.

Chop 2 cloves of garlic into small cubes and slice the red chilli for the shrimp and let it sit. Chop the parsley in larger pieces. Heat plenty of olive oil in a pan, fry the garlic and chilli for 1-2 minutes, then add and fry the shrimp for a minute each side. Sprinkle with fresh parsley before removing from the pan. Serve the shrimps on top of the cold gazpacho soup.

• Kcal: 216 / serving
• Protein: 19 g / serving
• Carbohydrate: 9 g / serving
• Fat: 11 g / serving