Fast food menu healthy

Author: Kristýna Franková

crossfit Bodybuilding / Fitness

29.08.2015

4 minuty čtení

We took inspiration from popular fast food treats and added a new dimension to them! We will teach you how to prepare hamburgers, chicken nuggets, fries and ice cream in accordance with the principles of healthy eating. All recipes are time-saving and can be easily mastered even by beginners.

Hamburger

A portion of quality protein hidden between two buns and vegetables.

Ingredients for 4 servings

450 g quality ground beef
3 tablespoons ground fine flakes or wholemeal breadcrumbs
1 egg
3 chopped green onions
1 and a half tablespoons cajun seasoning
1 tablespoon Dijon mustard
1/4 cup barbecue sauce
4 whole wheat buns
vegetables of your choice - e.g. lettuce, tomatoes, onions
mustard and ketchup or puree without added sugar to spread on the buns
olive oil spray suitable for cooking

Procedure

Preheat your grill to high heat (if you don't have one, you can use a non-stick pan). In a bowl, mix the ground beef, flakes (breadcrumbs), eggs, chopped green onions, 1 tbsp cajun seasoning and Dijon mustard. Shape the mixture into 4 meatballs. In a smaller bowl, mix the barbecue sauce and half a tablespoon of cajun seasoning. Spray a hot grill (frying pan) with oil, place the meatballs in the pan and cook for 5 minutes on each side until well cooked through. Slice the mushrooms and place them on the grill. Then, each time, spread one half of the bun lightly with ketchup (puree), top with sliced vegetables, meatballs, drizzle with spicy barbecue sauce and cover with the other half of the bun lightly smeared with mustard.

Nutritional values per 1 serving - without bun / with bun

296 / 397 kcal
Protein 33 / 37.5 g
Carbohydrates 5 / 25 g
Fat 9 / 9.5 g

Tip: if you add a piece of grated zucchini to the meatball mixture, they will be even juicier.

Chicken nuggets

Juicy pieces of chicken coated in a crispy batter.

Ingredients for 4 servings

2 larger chicken breasts, cut into pieces
2 tbsp olive oil
8 tablespoons wholemeal breadcrumbs or cornflakes
2 tablespoons grated Parmesan cheese
salt, pepper
seasoning to taste (e.g. dried oregano, red pepper)
olive oil spray suitable for cooking

Procedure

First, preheat the oven to 220°C and line a baking tray with baking paper. In one bowl, mix the wholemeal breadcrumbs (cornflakes), grated Parmesan and seasoning to taste. In another bowl, add two tablespoons of olive oil. Season the chicken pieces with salt and pepper and toss carefully in the bowl with the olive oil. Roll the pieces in the seasoned breadcrumbs and Parmesan cheese, place on a baking sheet and lightly spray with oil. Bake in the oven for 8 - 10 minutes, then carefully turn and bake for a further 5 minutes until the chicken nuggets are cooked through.

Nutritional values per 1 serving

165 kcal
Protein 22,1 g
Carbohydrates 7,7 g
Fat 4,6 g

French fries

The most popular side dish tastes even better in a healthy version.

Ingredients for 4 servings

2 larger sweet potatoes or potatoes
4 tbsp olive oil
seasoning of your choice - salt, smoked paprika, chilli, pepper,...

Procedure

First, preheat the oven to 180°C and line a baking tray with baking paper. Peel, wash and cut the sweet potatoes into fries. Mix the olive oil and spices in a bowl, add the fries and mix. Then spread the fries on a baking sheet, bake for 15 minutes, turn and bake for another 10-15 minutes until well cooked through and crispy.

Nutritional values per 1 serving

108 kcal
Protein 1,1 g
Carbohydrates 15,8 g
Fat 4,7 g

Tip: chicken nuggets and chips can be supplemented with a simple dip - Mix 1 tablespoon of low-fat Greek yoghurt with 1 tablespoon of Dijon mustard and natural sweetener.

Strawberry ice cream

A sweet spot at the end that's perfectly refreshing.

Ingredients for 4 servings

4 cups frozen strawberries
3 tablespoons honey or other natural sweetener
half a cup of low-fat Greek yoghurt
1 tablespoon lemon juice
blueberries for garnish

Directions

Blend all the ingredients except the blueberries for about 5 minutes until you have a creamy ice cream. Place the individual portions in bowls and garnish with fresh blueberries.

Nutritional values per 1 serving