You do not know what to eat after sport or an aperitif? Coach Magazine solves your problem 2-in-1 because snacking between meals is not necessarily bad. Two snacks a day can even help your metabolism reduce fat … If you don’t rush on the packet of crisps! “A good snack should contain enough protein or healthy fiber and fat to fill you up,” says our nutritionist coach. Optimize your diet with these 10 snacks and forget your hunger.
10 snack recipes to eat
1) Rolled turkey
Spread a good spoonful of guacamole on a slice of smoked turkey that you wrap in a slice of Swiss cheese. Poke a toothpick. To be enjoyed without moderation during a football evening with friends.
Per roll:
- 176 kcal
- 21g protein
- 9g fat
- 88mg of sodium
2) Tacos parma
Spread a few slices of Parma ham or any other thinly sliced ham. Mix chopped olives with sun-dried tomatoes and ricotta and place them on each slice of ham. Roll the slices before tasting them like tacos, and without guilt.
For 2 slices:
- 141 kcal
- 12g protein
- 9g of fat
- 945mg of sodium
3) Saint-Jacques Teriyaki
Ingredient (for 4 people):
- 8 large scallops
- 60ml teriyaki sauce
- 4 to 8 slices of bacon
Preparation:
- Coat the scallops with teriyaki sauce and marinate the preparation for 30 minutes in the refrigerator.
- Preheat the grill. Fully wrap the scallops with the bacon slices. These must be very fine to be crisp.
- Poke a toothpick in each scallop. Brush with teriyaki sauce then place in the oven, 15cm under the grill, 10 to 12 minutes; the scallops must be firm and the bacon well cooked.
For 2 scallops:
- 110 kcal
- 9g protein
- 4g of fat
- 650mg sodium
4) Spicy potatoes
Ingredients for 4 persons):
- 4 small brown potatoes
- Olive oil
- Salt and black pepper according to your taste
- 200ml skim milk
- 2 tablespoons of melted butter
- a piece of grated strong cheddar
- 4 chopped shallots
- 60g ground chipotle pepper
- 50g cottage cheese
- 6 bacon slices, cooked and cut into small pieces
- 4 jalapeno peppers
Preparation:
- Preheat the madman to 200 ° C. Brush the potatoes with olive oil and a little salt. Bake 35 to 40 minutes.
- Cut the potatoes in half lengthwise and, as soon as they have cooled, empty them, keeping a thin layer inside so that the skin does not tear. Put the potato flesh in a bowl and mix it well with milk, butter, cheese, and shallots. Add salt and pepper
- Preheat the grill. Carefully place the filling in the potato halves. Sprinkle with cheese and put everything under the grill for 3 to 5 minutes until the top is crisp.
- Mix the chipotle pepper and the Fromage blanc and put a spoonful on each potato. Finally, add the bacon pieces and the jalapenos.
By potato:
- 155 kcal
- 7.6g protein
- 5.5g fat
- 245mg sodium
5) Tuna skewers
Ingredients for 4 persons):
- 1/2 tablespoon vegetable oil (peanut)
- 1 tablespoon grated fresh ginger
- 1 clove of chopped garlic
- 2 tablespoons peanut butter
- 200ml coconut milk
- 1/2 tablespoon low-sodium soy sauce
- 1 squeezed lime
- 1 tablespoon Thai pepper or spicy sauce (sriracha)
- 450g Ahi tuna, cut into 8 long pieces
Preparation:
- Soak 8 wooden skewers in cold water for 20 minutes.
- Heat the oil in a saucepan over medium heat. Lightly brown the ginger and garlic for 1 minute. Add the peanut butter, coconut milk, and soy sauce. Simmer over low heat for 10 minutes. Add the lime juice and the sriracha sauce, then remove from the heat.
- Heat a grill or pan. Thread the tuna pieces on the skewers and brush them with the sauce. Grill them for 2 minutes on each side, keeping them tender inside. Serve with the rest of the sauce.
For 2 skewers:
- 200 kilocalories
- 32g protein
- 9g fat
- 520mg sodium
6) Crab cakes
Ingredients for 4 persons):
- 1 can of canned crab, 450g
- 2 tablespoons chopped jalapeños (chipotle)
- 2 chopped shallots
- 60g paprika
- 1 lightly beaten egg
- 2 teaspoons of Dijon mustard
- 1 squeezed lemon
- 1/4 teaspoon Old Bay spices
- 1/2 teaspoon salt
- 90g breadcrumbs
Preparation:
- Preheat the oven to 230 ° C
- Mix all the ingredients but keep 60g of breadcrumbs aside. Then make 8 crab cakes.
- Scatter the remaining breadcrumbs on a plate and roll the cakes into the coat. Gently mash them with the palms of your hands to make them pucks. Place them on a non-stick baking sheet or baking pan coated with oil.
- Let them brown for 12 to 15 minutes.
For 2 crab cakes:
- 240 kcal
- 42.6g protein
- 3.5g fat
- 800mg of sodium
7) Vegetable bagel
ingredients:
- 1 bagel cut in half
- 1 tablespoon fresh cheese
- 1/2 finely sliced cucumber
- 1/2 finely chopped tomato
- 1 thinly sliced portobello mushroom
- 2 slices of lean or fat-free Swiss cheese
Preparation:
- Preheat the grill
- Lightly toast the half bagels. Cover them with cream cheese, cucumber, tomato, mushroom, and Swiss cheese. Place them under the grill for 4 minutes, the cheese should be melted.
By half bagel:
- 181 kcal
- 13g protein
- 5g fat
- 232mg sodium
8) Fried squid
Fried calamari damages your gut. Try them sautéed.
Ingredients (4 people):
- 2 tablespoons olive oil
- 400g of squid
- Salt and pepper
- Spanish paprika
- Lemon juice
Preparation:
Reheat the olive oil over medium heat in a frying pan (or on a plancha). Season the squid with salt and pepper and cook for 2 to 4 minutes, stirring regularly, until the flesh turns white. Sprinkle with paprika and sprinkle with lemon juice, then serve.
Per serving:
- 120 kcal
- 13g protein
- 6g fat
- 208mg sodium
9) Columns of tomatoes and mozzarella
Ingredients (4 people):
- 4 medium-sized tomatoes (preferably different colors)
- 170g fresh mozzarella
- 16 large fresh basil leaves
- 1 tablespoon olive oil
- 1/2 tablespoon balsamic vinegar
- Salt and pepper according to your convenience
Preparation:
- Cut thick tomato slices (4 or 5 per tomato). Cut the cheese into slightly thinner slices. You should have the same number of tomato and cheese slices.
- Place a tomato slice in the middle of a small plate. Place a slice of mozzarella and a basil leaf on top. Continue using a quarter of each ingredient for each of the four columns. You can add salt and pepper between each layer to solidify them. Alternate the color of the tomatoes.
- Sprinkle each column with a little olive oil and vinegar, then add more salt and pepper.
My column:
- 170 kcal
- 8g protein
- 13g fat
- 290mg of sodium
10) Chicken nuggets
Ingredients (4 people):
- 450g chicken breasts, cut into bite-size pieces
- Salt and black pepper according to your convenience
- 3 lightly beaten egg whites
- 240g breadcrumbs
- 2 tablespoons Dijon mustard
- 1 tablespoon chili puree
- 1 tablespoon of honey
Preparation:
- Preheat the oven to 230 ° C. Season the chicken with salt and pepper. Put the egg whites in a bowl and the breadcrumbs (also seasoned) on a plate. Dip the chicken breasts in the eggs and put them in the breadcrumbs.
- Place the breaded chicken breasts on a baking sheet sprayed with oil. Cook for 10 to 12 minutes until golden and firm.
- Combine mustard, chili, and honey in a bowl.
- Serve with nuggets.
Per serving:
- 250 kcal
- 29.2g protein
- 1.5g fat
- 350mg of sodium
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