Plan de régime paléo 2200 calories




Le plus grand centre commercial

2198
                                                            Calories • 123g
                                                            Glucides (35g
                                                            Fibre) • 112g de graisse
                                                            • 185g
                                                            Protéine

<! –

->

Sur des oeufs faciles

<! –

Vraiment bien lol

->

4 portions
                                                                                            • 388
                                                                                            Cal

Ingrédients
                                                                                                    pour 4 portions:

4
                                                                                                            extra large
                                                                                                            Oeuf

2
                                                                                                            à thé
                                                                                                            Margarine

Myrtilles

<! –

Vraiment bien lol

->

2 tasse
                                                                                            • 169
                                                                                            Cal

Ingrédients
                                                                                                    pour 2 tasse:

2
                                                                                                            tasse
                                                                                                            Myrtilles

<! –

->

Saumon au four et asperges

<! –

Vraiment bien lol

->

2 portions
                                                                                            • 668
                                                                                            Cal

Ingrédients
                                                                                                    pour 2 portions:

133 1/3
                                                                                                            grammes
                                                                                                            Asperges

2
                                                                                                            à soupe
                                                                                                            Huile d'olive

2/3
                                                                                                            tiret
                                                                                                            Sel

dix
                                                                                                            oz, désossé
                                                                                                            Saumon rouge

2/3
                                                                                                            tiret
                                                                                                            Poivre

Carottes

<! –

Vraiment bien lol

->

2 tasse
                                                                                            • 172
                                                                                            Cal

Ingrédients
                                                                                                    pour 2 tasse:

2
                                                                                                            tasse
                                                                                                            Petites carottes

<! –

->

Boulettes de viande aux épinards et au poulet paléo

<! –

Vraiment bien lol

->

2 portions
                                                                                            • 801
                                                                                            Cal

Ingrédients
                                                                                                    pour 6 portions
                                                                                                    (manger 2
                                                                                                    portion
                                                                                                    
                                                                                                    maintenant, économisez
                                                                                                    4 portions
                                                                                                    pour les restes):

48
                                                                                                            oz émietté
                                                                                                            Poulet haché

3
                                                                                                            rendement du paquet (10 oz)
                                                                                                            épinard

3
                                                                                                            à thé
                                                                                                            poudre de curry

3
                                                                                                            tasse, écrasée, en tranches ou en morceaux
                                                                                                            Ananas

3
                                                                                                            tiret
                                                                                                            Sel

3
                                                                                                            tiret
                                                                                                            Poivre

Le plus grand centre commercial

2160
                                                            Calories • 143g
                                                            Glucides (37g
                                                            Fibre) • 86g de graisse
                                                            • 212g
                                                            Protéine

<! –

->

Crêpes à la banane

<! –

Vraiment bien lol

->

4 crêpes
                                                                                            • 496
                                                                                            Cal

Ingrédients
                                                                                                    pour 4 crêpes:

2
                                                                                                            moyen (7 "à 7-7 / 8" de long)
                                                                                                            banane

4
                                                                                                            grand
                                                                                                            Oeuf

<! –

->

Boulettes de viande aux épinards et au poulet paléo

<! –

Vraiment bien lol

->

2 portions
                                                                                            • 801
                                                                                            Cal

<! –

->

Poulet au citron poêlé facile

<! –

Vraiment bien lol

->

1 portion
                                                                                            • 345
                                                                                            Cal

Ingrédients
                                                                                                    pour 1 portion:

1
                                                                                                            poitrine, os et peau enlevés
                                                                                                            Poitrine de poulet

1/2
                                                                                                            à soupe
                                                                                                            Jus de citron

1 1/2
                                                                                                            à thé
                                                                                                            Huile d'olive

1/4
                                                                                                            à thé
                                                                                                            Sel de mer

1/8
                                                                                                            à thé
                                                                                                            Poivre

Salade de chou de Bruxelles

<! –

Vraiment bien lol

->

2 portions
                                                                                            • 27
                                                                                            Cal

Ingrédients
                                                                                                    pour 2 portions:

0,031
                                                                                                            à thé
                                                                                                            Sel

1/8
                                                                                                            à soupe
                                                                                                            Huile d'olive

1/4
                                                                                                            à thé
                                                                                                            Jus de citron

0,063
                                                                                                            kg
                                                                                                            choux de Bruxelles

Chips de polenta grillés

<! –

Vraiment bien lol

->

2 portions
                                                                                            • 491
                                                                                            Cal

Ingrédients
                                                                                                    pour 2 portions:

4
                                                                                                            oz
                                                                                                            Polenta Jaune

1/2
                                                                                                            à soupe
                                                                                                            Huile d'olive

3
                                                                                                            oz
                                                                                                            Levure alimentaire

1/2
                                                                                                            tiret
                                                                                                            Poivre

1/2
                                                                                                            tiret
                                                                                                            Sel

Le plus grand centre commercial

2156
                                                            Calories • 153g
                                                            Glucides (30g
                                                            Fibre) • 99g de graisse
                                                            • 174g
                                                            Protéine

<! –

->

Sur des oeufs faciles

<! –

Vraiment bien lol

->

4 portions
                                                                                            • 388
                                                                                            Cal

Ingrédients
                                                                                                    pour 4 portions:

4
                                                                                                            extra large
                                                                                                            Oeuf

2
                                                                                                            à thé
                                                                                                            Margarine

Pomme

<! –

Vraiment bien lol

->

2 pommes
                                                                                            • 189
                                                                                            Cal

Ingrédients
                                                                                                    pour 2 pommes:

2
                                                                                                            moyen (3 "dia)
                                                                                                            Pommes

<! –

->

Boulettes de viande aux épinards et au poulet paléo

<! –

Vraiment bien lol

->

2 portions
                                                                                            • 801
                                                                                            Cal

Ingrédients
                                                                                                    pour 1 tasse:

1
                                                                                                            tasse
                                                                                                            Petites carottes

<! –

->

Poulet Curry-Fraise

<! –

Vraiment bien lol

->

1 portion
                                                                                            • 692
                                                                                            Cal

Ingrédients
                                                                                                    pour 3 portions
                                                                                                    (manger 1
                                                                                                    portion
                                                                                                    
                                                                                                    maintenant, économisez
                                                                                                    2 portions
                                                                                                    pour les restes):

1 1/8
                                                                                                            tasse
                                                                                                            Vinaigrette russe

1 1/2
                                                                                                            à soupe
                                                                                                            poudre de curry

2 1/4
                                                                                                            à soupe
                                                                                                            Soupe aux oignons

0,188
                                                                                                            tasse
                                                                                                            confiture de fraise

3
                                                                                                            poitrine, os et peau enlevés
                                                                                                            Poitrine de poulet

Le plus grand centre commercial

2171
                                                            Calories • 168g
                                                            Glucides (32g
                                                            Fibre) • 87g de graisse
                                                            • 182g
                                                            Protéine

<! –

->

Crêpes à la banane

<! –

Vraiment bien lol

->

4 crêpes
                                                                                            • 496
                                                                                            Cal

Ingrédients
                                                                                                    pour 4 crêpes:

2
                                                                                                            moyen (7 "à 7-7 / 8" de long)
                                                                                                            banane

4
                                                                                                            grand
                                                                                                            Oeuf

<! –

->

Poulet Curry-Fraise

<! –

Vraiment bien lol

->

1 portion
                                                                                            • 692
                                                                                            Cal

<! –

->

Poulet au citron poêlé facile

<! –

Vraiment bien lol

->

1 portion
                                                                                            • 345
                                                                                            Cal

Ingrédients
                                                                                                    pour 1 portion:

1
                                                                                                            poitrine, os et peau enlevés
                                                                                                            Poitrine de poulet

1/2
                                                                                                            à soupe
                                                                                                            Jus de citron

1 1/2
                                                                                                            à thé
                                                                                                            Huile d'olive

1/4
                                                                                                            à thé
                                                                                                            Sel de mer

1/8
                                                                                                            à thé
                                                                                                            Poivre

Brocoli cuit à la vapeur

<! –

Vraiment bien lol

->

1 portion
                                                                                            • 147
                                                                                            Cal

Ingrédients
                                                                                                    pour 1 portion:

3/8
                                                                                                            kg
                                                                                                            brocoli

3/4
                                                                                                            à soupe
                                                                                                            Huile d'olive

1/8
                                                                                                            à thé
                                                                                                            Jus de citron

Chips de polenta grillés

<! –

Vraiment bien lol

->

2 portions
                                                                                            • 491
                                                                                            Cal

Ingrédients
                                                                                                    pour 2 portions:

4
                                                                                                            oz
                                                                                                            Polenta Jaune

1/2
                                                                                                            à soupe
                                                                                                            Huile d'olive

3
                                                                                                            oz
                                                                                                            Levure alimentaire

1/2
                                                                                                            tiret
                                                                                                            Poivre

1/2
                                                                                                            tiret
                                                                                                            Sel

Le plus grand centre commercial

2201
                                                            Calories • 130g
                                                            Glucides (34g
                                                            Fibre) • 120g de graisse
                                                            • 164g
                                                            Protéine

<! –

->

Œufs pochés

<! –

Vraiment bien lol

->

1 portion
                                                                                            • 144
                                                                                            Cal

Ingrédients
                                                                                                    pour 1 portion:

2
                                                                                                            grand
                                                                                                            Oeuf

1
                                                                                                            à thé
                                                                                                            Le vinaigre

1/4
                                                                                                            à soupe
                                                                                                            Sel

noix de pécan

<! –

Vraiment bien lol

->

2 once
                                                                                            • 392
                                                                                            Cal

Ingrédients
                                                                                                    pour 2 once:

2
                                                                                                            oz (19 moitiés par)
                                                                                                            noix de pécan

<! –

->

Poulet Curry-Fraise

<! –

Vraiment bien lol

->

1 portion
                                                                                            • 692
                                                                                            Cal

<! –

->

Boulettes de viande aux épinards et au poulet paléo

<! –

Vraiment bien lol

->

2 portions
                                                                                            • 801
                                                                                            Cal

Ingrédients
                                                                                                    pour 2 portions:

16
                                                                                                            oz émietté
                                                                                                            Poulet haché

1
                                                                                                            rendement du paquet (10 oz)
                                                                                                            épinard

1
                                                                                                            à thé
                                                                                                            poudre de curry

1
                                                                                                            tasse, écrasée, en tranches ou en morceaux
                                                                                                            Ananas

1
                                                                                                            tiret
                                                                                                            Sel

1
                                                                                                            tiret
                                                                                                            Poivre

Carottes

<! –

Vraiment bien lol

->

2 tasse
                                                                                            • 172
                                                                                            Cal

Ingrédients
                                                                                                    pour 2 tasse:

2
                                                                                                            tasse
                                                                                                            Petites carottes

Le plus grand centre commercial

2140
                                                            Calories • 111g
                                                            Glucides (30g
                                                            Fibre) • 130g de graisse
                                                            • 155g
                                                            Protéine

<! –

->

Smoothie à la citrouille et à la noix de coco

<! –

Vraiment bien lol

->

2 portions
                                                                                            • 832
                                                                                            Cal

Ingrédients
                                                                                                    pour 2 portions:

1
                                                                                                            tasse
                                                                                                            Citrouille

1
                                                                                                            tasse
                                                                                                            Lait de coco

1
                                                                                                            moyen (7 "à 7-7 / 8" de long)
                                                                                                            banane

2
                                                                                                            à soupe
                                                                                                            Beurre d'amande

1/4
                                                                                                            à thé
                                                                                                            Cannelle

<! –

->

Salade de thon à l'avocat Paleo

<! –

Vraiment bien lol

->

1 portion
                                                                                            • 364
                                                                                            Cal

Ingrédients
                                                                                                    pour 1 portion:

1
                                                                                                            fruit, sans peau ni pépins
                                                                                                            Avocats

1
                                                                                                            rendements de citron
                                                                                                            Jus de citron

1
                                                                                                            cuillère à soupe hachée
                                                                                                            Oignons

5
                                                                                                            oz
                                                                                                            Thon

1
                                                                                                            tiret
                                                                                                            Sel

1
                                                                                                            tiret
                                                                                                            Poivre

banane

<! –

Vraiment bien lol

->

1 banane
                                                                                            • 105
                                                                                            Cal

Ingrédients
                                                                                                    pour 1 banane:

1
                                                                                                            moyen (7 "à 7-7 / 8" de long)
                                                                                                            banane

<! –

->

Poulet grillé méditerranéen

<! –

Vraiment bien lol

->

2 poitrine
                                                                                            • 840
                                                                                            Cal

Ingrédients
                                                                                                    pour 4 seins
                                                                                                    (manger 2
                                                                                                    Sein
                                                                                                    
                                                                                                    maintenant, économisez
                                                                                                    2 poitrine
                                                                                                    pour les restes):

1
                                                                                                            coupe tomates cerises
                                                                                                            Tomates

1
                                                                                                            tasse
                                                                                                            Olives

3
                                                                                                            à soupe, égoutté
                                                                                                            câpres

3
                                                                                                            à soupe
                                                                                                            Huile d'olive

4
                                                                                                            poitrine, os et peau enlevés
                                                                                                            Poitrine de poulet

4
                                                                                                            tiret
                                                                                                            Sel

4
                                                                                                            tiret
                                                                                                            Poivre

Le plus grand centre commercial

2203
                                                            Calories • 156g
                                                            Glucides (25g
                                                            Fibres) • 111g de graisse
                                                            • 155g
                                                            Protéine

<! –

->

Crêpes à la banane

<! –

Vraiment bien lol

->

4 crêpes
                                                                                            • 496
                                                                                            Cal

Ingrédients
                                                                                                    pour 4 crêpes:

2
                                                                                                            moyen (7 "à 7-7 / 8" de long)
                                                                                                            banane

4
                                                                                                            grand
                                                                                                            Oeuf

Des oranges

<! –

Vraiment bien lol

->

2 fruits
                                                                                            • 123
                                                                                            Cal

Ingrédients
                                                                                                    pour 2 fruits:

2
                                                                                                            fruit (2-5 / 8 "dia)
                                                                                                            Des oranges

<! –

->

Poulet grillé méditerranéen

<! –

Vraiment bien lol

->

2 poitrine
                                                                                            • 840
                                                                                            Cal

<! –

->

Oignons verts avec œufs pochés

<! –

Vraiment bien lol

->

2 portions
                                                                                            • 534
                                                                                            Cal

Ingrédients
                                                                                                    pour 2 portions:

3
                                                                                                            à soupe
                                                                                                            Huile d'olive

2
                                                                                                            grand
                                                                                                            Oeuf

1
                                                                                                            tiret
                                                                                                            Poivre

1
                                                                                                            tasse, hachée
                                                                                                            Oignons verts

1
                                                                                                            à thé
                                                                                                            Jus de citron

1
                                                                                                            tiret
                                                                                                            Sel

banane

<! –

Vraiment bien lol

->

2 bananes
                                                                                            • 210
                                                                                            Cal

Ingrédients
                                                                                                    pour 2 bananes:

2
                                                                                                            moyen (7 "à 7-7 / 8" de long)
                                                                                                            banane

Le plus grand centre commercial

Sur des oeufs faciles

Les directions sont pour l'original
                                                                recette
                                                                de 2 portions

1. Faire fondre 1 petite cuillère à thé de margarine dans une casserole

2. Faites frire 2 œufs dans une casserole avec le couvercle du récipient pendant environ 2 minutes. Attention à ne pas casser les jaunes!

Le plus grand centre commercial

Myrtilles

Les directions sont pour l'original
                                                                recette
                                                                de 1 tasse

1. laver et profiter

Le plus grand centre commercial

Saumon au four et asperges

Les directions sont pour l'original
                                                                recette
                                                                de 3 portions

1. Préchauffez le four à 400 degrés F. Nettoyez les asperges et coupez leurs extrémités ligneuses. Disposez-les sur une plaque à pâtisserie et mélangez avec la moitié de l'huile. Assaisonnez avec du sel et du poivre.

2. Placez le saumon sur une autre plaque à pâtisserie et arrosez du reste d'huile. Assaisonner de sel et de poivre noir et mettre au four avec les asperges pendant 20-25 minutes.

3. Pendant que le poisson et les asperges cuisent, faire la sauce hollandaise. Une fois cuit, déposer les asperges et le saumon dans une assiette de service et napper de sauce hollandaise. Sers immédiatement.

Le plus grand centre commercial

Carottes

Les directions sont pour l'original
                                                                recette
                                                                de 1 tasse

1. Profitez par eux-mêmes. En option, dégustez avec un côté de houmous (vous pouvez utiliser d'autres recettes carottes + trempette sur ETM).

Le plus grand centre commercial

Boulettes de viande aux épinards et au poulet paléo

Les directions sont pour l'original
                                                                recette
                                                                de 2 portions

1. Préchauffez le four à 375 degrés. Tapisser une grande plaque à pâtisserie de papier d'aluminium antiadhésif et réserver.

2. Appuyez sur l'ananas dans le tamis pour éliminer l'excès de jus. Placez dans un grand bol. Cuire et égoutter les épinards en évacuant plus d'humidité et ajouter à l'ananas. Ajouter le poulet haché, la poudre de cari, le sel et le poivre. Bien mélanger avec les mains.

3. Rouler le mélange de viande en boulettes de 1 1/2 c. Placer sur une plaque à pâtisserie préparée. Cuire au four préchauffé pendant 12-15 minutes ou jusqu'à cuisson complète.

Le plus grand centre commercial

Crêpes à la banane

Les directions sont pour l'original
                                                                recette
                                                                de 2 crêpes

1. Écrasez la banane mûre.

2. Battre les œufs et incorporer la banane.

3. Verser dans une poêle légèrement huilée. Flip quand des bulles. Vous pouvez généralement faire 2 petites crêpes pour 2 œufs / 1 banane.

Le plus grand centre commercial

Poulet au citron poêlé facile

Les directions sont pour l'original
                                                                recette
                                                                de 1 portion

1. Combinez tous les ingrédients dans un sac ziplock.

2. Aplatissez les poitrines de poulet avec un rouleau à pâtisserie ou un pilon de viande.

3. Facultatif – Laissez le poulet mariner pendant 30 minutes.

4. Chauffer une poêle à feu moyen-vif et ajouter de l'huile.

5. Cuire le poulet 4-5 minutes de chaque côté ou jusqu'à ce que le poulet atteigne une température interne de 165 ° F.

6. Laisser la viande reposer 5 minutes avant de la trancher.

Le plus grand centre commercial

Salade de chou de Bruxelles

Les directions sont pour l'original
                                                                recette
                                                                de 16 portions

1. En gardant les tiges intactes, coupez les feuilles lâches ou jaunes des choux de Bruxelles.

2. En tenant chaque pousse par l'extrémité de la tige, déchiquetez-les finement sur la trancheuse.

3. Arroser la salade de chou avec de l'huile d'olive, du jus de citron et du sel et bien mélanger.

Le plus grand centre commercial

Chips de polenta grillés

Les directions sont pour l'original
                                                                recette
                                                                de 4 portions

1. Faites chauffer un gril ou un poêlon à feu mi-vif et frottez légèrement votre gril avec de l'huile d'olive.

2. Couper le tube de polenta en tranches de 1/4 "à 1/2". Badigeonner les deux côtés des gâteaux de polenta avec de l'huile d'olive. Saupoudrer les deux côtés avec de la levure alimentaire, du sel et du poivre.

3. Posez les rondelles de polenta en une couche sur le gril et faites-les griller pendant 5 minutes de chaque côté ou jusqu'à ce que les deux côtés soient dorés et croustillants et présentent des marques de gril.

4. Retirez les gâteaux du gril et placez-les sur une grande assiette pour les laisser refroidir. Servez chaud ou à température ambiante. Prendre plaisir!

Le plus grand centre commercial

Pomme

Les directions sont pour l'original
                                                                recette
                                                                de 1 pomme

1. Simplement laver et savourer, ou couper et couper la pomme en tranches pour mieux manger.

Le plus grand centre commercial

Poulet Curry-Fraise

Les directions sont pour l'original
                                                                recette
                                                                de 4 portions

1. Dans un grand bol, mélanger la vinaigrette, la poudre de cari, le mélange à soupe à l'oignon et la confiture de fraises jusqu'à ce que la préparation soit lisse. Placez la poitrine de poulet dans un plat allant au four de 9 x 13 pouces et versez dessus le mélange de vinaigrette. Couvrir et réfrigérer jusqu'au lendemain ou au moins 1 heure avant la cuisson.

2. Préchauffez un four à 190 ° C (375 ° F).

3. Découvrez le plat de cuisson. Cuire les poitrines de poulet au four préchauffé jusqu'à ce qu'elles ne soient plus roses au centre, 20 à 25 minutes.

Le plus grand centre commercial

Brocoli cuit à la vapeur

Les directions sont pour l'original
                                                                recette
                                                                de 4 portions

1. Coupez le brocoli en grandes fleurs.

2. Placez le brocoli dans un panier cuit à la vapeur au-dessus de l'eau bouillante; couvrir et cuire à la vapeur pendant 3 minutes.

3. Retirez le couvercle pendant un moment, puis faites cuire, partiellement couvert, jusqu'à ce que les tiges soient tendres et fermes, encore 8-10 minutes.

4. Déposer sur un plateau. assaisonner avec du sel et du poivre, de l'huile d'olive et du jus de citron.

Le plus grand centre commercial

Œufs pochés

Les directions sont pour l'original
                                                                recette
                                                                de 1 portion

1. Ajoutez un peu de vinaigre et du sel dans une casserole d'eau frémissante.

2. Casser les œufs individuellement dans une petite tasse.

3. Créez un doux bain à remous dans l'eau pour aider le blanc d'œuf à envelopper le jaune.

4. Faites lentement tomber l'œuf dans l'eau, blanc en premier. Laisser cuire trois minutes.

5. Enlevez avec une cuillère perforée, en coupant les bords fins avec le bord de la cuillère.

Le plus grand centre commercial

Smoothie à la citrouille et à la noix de coco

Les directions sont pour l'original
                                                                recette
                                                                de 2 portions

1. Placez tous les ingrédients dans le mélangeur avec 2-3 glaçons et mélangez jusqu'à l'obtention d'une consistance lisse. (Vous n'avez pas besoin d'utiliser de la glace si vous utilisez une banane congelée.)

Le plus grand centre commercial

Salade de thon à l'avocat Paleo

Les directions sont pour l'original
                                                                recette
                                                                de 1 portion

1. Couper l'avocat en deux et scoop le milieu des deux moitiés d'avocat dans un bol, en laissant une coquille de chair d'avocat d'environ ¼ de pouce d'épaisseur sur chaque moitié.

2. Ajoutez le jus de citron et l'oignon à l'avocat dans le bol et écrasez-les. Ajouter le thon égoutté, le sel et le poivre et mélanger. Goûter et ajuster si nécessaire.

3. Remplir les coquilles d'avocat avec la salade de thon et servir.

Le plus grand centre commercial

Poulet grillé méditerranéen

Les directions sont pour l'original
                                                                recette
                                                                de 4 seins

1. Préchauffez le four à 475F. Couper les olives en tranches, rincer les câpres et les mélanger avec les tomates et 1 c. À soupe d'huile d'olive dans un bol.

2. Assaisonnez les poitrines de poulet avec du sel et du poivre. Faites chauffer une grande poêle allant au four à feu vif (vous collerez la casserole au four). Ajouter 1 c. À soupe d'huile d'olive dans la casserole et saisir rapidement le poulet des deux côtés. Passez à feu mi-vif, ajoutez 1 dernière cuillère à soupe d'huile et continuez de cuire jusqu'à l'obtention d'un brun doré foncé (~ 4 min).

3. Retournez le poulet, puis ajoutez le mélange de tomates dans la poêle. Transférer la poêle au four et rôtir le poulet jusqu'à ce qu'il soit bien cuit et que les tomates aient ramolli (environ 15 à 18 minutes).

4. Transférer dans des assiettes de service et déposer le mélange de tomates sur le dessus pour servir.

Le plus grand centre commercial

Des oranges

Les directions sont pour l'original
                                                                recette
                                                                de 1 fruit

1. Peler ou trancher l'orange et manger.

Le plus grand centre commercial

Oignons verts avec œufs pochés

Les directions sont pour l'original
                                                                recette
                                                                de 2 portions

1. Émincer 1 échalote entier, transférer dans un bol et incorporer 2 cuillères à soupe d'huile et le jus de citron. Assaisonner au goût avec du sel et du poivre et réserver la sauce aux oignons verts. Mettez les oignons verts restants sur une assiette. Arroser du reste de l'huile et mélanger pour bien enrober. Assaisonner au goût avec du sel et du poivre. Chauffer une grande poêle ou un poêlon en fonte à feu moyen-vif. Faire cuire les oignons verts, en les retournant de temps en temps, jusqu'à ce qu'ils soient tendres et légèrement carbonisés, environ 5 minutes. Répartir les oignons verts dans des assiettes.

2. Versez 1/2 tasse d'eau dans chacune des deux tasses à café de 8 onces allant au micro-ondes. Casser 1 oeuf dans chaque tasse, en s'assurant qu'il est complètement submergé. Pour réduire le risque d'explosion du jaune, vous pouvez le piquer doucement avec un cure-dent en bois ou la pointe d'un couteau.

3. Couvrir chaque tasse avec une soucoupe. Micro-ondes 1 oeuf à feu vif jusqu'à ce que le blanc soit pris mais le jaune est coulant, environ 1 minute (le temps de cuisson varie selon le micro-ondes). Devoiler; À l'aide d'une cuillère à égoutter, transférer l'oeuf au-dessus d'une portion d'oignons verts. Assaisonner avec la moitié de la sauce aux oignons verts. Répéter l'opération avec le reste de l'œuf et la sauce; servir.

Tags

Leave a Reply

Your email address will not be published. Required fields are marked *

Close
Close