Healthy Brownies

 

Serve: 10

1 serving = 43 g

120 cal

Ingredients:

-         Pinch of salt

-         Pinch of vanilla

-         1/2cup butter 70 % less fat

-         3 egg white

-         ½  cup sugar brown

-         ¼ cup splenda

-         1/3 cup unsweetened cocoa

-         ½ tbsp baking powder

-         3/4 cup cake flour

-         2.5 pcs walnut

Method:

Preheat the oven to 140C

Melt the butter then mix with the egg, vanilla, salt and the sugar mix well until the sugar is dissolved

Sift the flour, baking powder and the baking powder and mix in the butter mixture. Pour the mixture in the circle baking pan and bake for 25 min or until a toothpick inserted in the center comes out clean and dry

	Regular	Light
Total Calories	243Kcal	120Kcal
Total Fat	10.1g	2.5g
Saturated Fat	3.1g	1g
Protein	2.7g	1g
Cholesterol	11mg	9g
Sodium	153mg	80g
Total Carbohydrates	39g	28.1g

Healthy Beef Strogonoff With Rice

Serves: 4

Ingredients:

-         Beef faufilet 800 g thin sliced

-         2 tsp oil

-         Onion chopped 500 g

-         Garlic 20 g

-         Salt, b.pepper pinch

-         Paprika pinch

-         White wine  4 tbsp

-         Chicken broth

-         Tomato paste 3 tsp

-         Corn flour 4 tbsp

-         Mushroom 150 g

-         Crème 60 ml ( the recipe contain a lot of water and broth sow if I use only 60 ml the taste of crème fraiche will not appear sow I use the half of the can but when I divid the portion the plate will get about 2 tbsp crème fraiche 

-         Long grain rice 1 1/3 cup

-         Butter 2 tbsp 70 %

Method:

Fry the meat with the pam on a high heat until browned

Fry the onion with the oil until browned, then add the garlic, mushrooms chopped stir and continue frying, add the meat stir add white wine, peppers, chicken broth and the tomato paste and simmer for 30 min until the meat is done, add the corn flour heat on high heat until the mixture is on desired thicker then add the crème fraiche 

	Regular	Light
Total Calories	1015 Kcal	635 Kcal
Total Fat	58.9 g	12.2 g
Saturated Fat	23.7 g	3.5 g
Cholesterol	158.2 mg	95 mg
Sodium	168.9 mg	436.6 mg
Total Carbohydrate	69.9 g	70.1 g