Voi mi-au ntrebat despre mese de antrenament pre i post o mulime, aa c am dori s nceap schimbul de mai multe retete

pe care le putei ncerca la domiciliu, fr a rupe o sudoare. Retetele mele sunt ntotdeauna simple i uor de a face i am s folosii ntotdeauna doar cateva ingrediente de baza pe care le putei gsi n magazinul alimentar dvs. locale. Cnd vorbesc despre mese de antrenament pre i post, am prefera intotdeauna mancare adevarata peste suplimente, ns eu nu neg c am folosesc suplimente. Ajung pentru suplimente numai atunci cnd nu am timp pentru a gti sau de a pregti o mas. Cea mai bun mas de antrenament de pre este lumin i conine o cantitate buna de proteine complete si carbohidrati. Azi am fcut o Quiche sntos pentru Freddy i eu i sa dovedit a fi o masa foarte gustoasa pe care le putei mnca oricnd n timpul zilei i, de asemenea, ca o mas de pre antrenament, astfel aici este pas cu pas reteta:

1. Aici sunt ingredientele de care ai nevoie pentru aceasta reteta: 3 pumni de spanac proaspat, 2 rosii, 1 praz dimensiune medie, 2 catei de usturoi, 6 ou, aproximativ 2 cesti de broccoli, ulei de masline, sare si piper.

2. Se spal n mod corespunztor spanac (eu folosesc de tors mea salata), taie alte legume n buci mici i coaja de pe catei de usturoi.

3. Sparge oule. Folosii 5 albuuri de ou i 1 ou ntreg.

4. Se amestec glbenuul n cu albuuri de ou, cu o furculi.

5. Gatiti legumele de pe 2 linguri de ulei de masline la foc mediu.

6. Cnd broccoli este moale, putei aduga usturoi. Am folosit de presa meu usturoi.

7. Adauga legumele ntr-o caserola sau o foaie de cookie se lipeasca (asta e ceea ce am folosit)

8. Se toarn oule peste legume. Adauga un praf de sare si piper peste partea de sus. Am decis pentru a aduga unele oregano pentru aroma, de asemenea.

9. Aezai caserola sau foaie de cookie-ul ntr-un cuptor prenclzit. Se coace la 175 C, pn la partea de sus devine uor maronie (15 - 20 de minute).

10. Cnd este gata, lsai-l s se rceasc timp de cteva minute. Aceast sum a fost suficienta pentru Freddy i I.

Posted by Zuzana - BodyRock.Tv | In Featured Articles, Recipes

Hi guys, This is what I made for dinner today and this is the step by step guide how to do The Chicken Patties. You can make a chicken burger if you have a whole wheat bun or you can put them on a plate with a side salad. We enjoyed them with just a salad, because we did our exercise challenge in the afternoon. Remember that you have to earn your carbs other than veggies and fruit with a workout, and you have only a 2 hour window right after your workout to enjoy carbs like whole wheat bread, pasta, rice, potatoes, etc. Like most of my recipes this one is pretty quick and easy to prepare and it is a nice twist on plain chicken breasts. If you guys have any recipes that you would like to share, please send them with large beautiful images to bodyrockers@bodyrock.tv so that I can post them. Best, Zuzana.

Chop half of a leek.

Chop in pieces 1 large Portobello mushroom.

Preheat 2 table spoons of extra virgin olive oil in a skillet and add the Portobello mushroom and leek. Saute until the leek is slightly brown. Let it cool down in the fridge.

Chop about 360 grams of chicken breasts in pieces and add them into food processor. Crack two eggs and use the egg whites.

Add two table spoons of coconut milk.

Chop 4 cloves of garlic and add them to the food processor.

Use 4 leaves of fresh basil.

Mix all of the ingredients until the meat is ground.

Take the leek and mushroom out of the fridge and add it to the mixture. Mix it in without making a mash out of the leeks and the mushrooms. Dont forget to add salt and pepper according to your own preferences.

Make patties of the size of the palm of your hand and spread them on a non stick cooking sheet with a small space in between each one. Put the sheet in a preheated owen and bake the patties at 350 F (175 C) until done.