Main Courses


Tuna Soufflé with Pink Sauce

Performance: 8-10 Lots



  • 1 CDA olive oil
  • 4 cdas. chopped onion
  • 1 clove of garlic chopped
  • 1 cda. chopped parsley
  • 2 cdas. flour
  • 1 cup skim milk
  • 2 cans 170 g of tuna in water (drained and flaked)
  • 2 buds
  • Salt and pepper to taste
  • 2 egg whites until stiff


  • 1 cup skim milk
  • 1 teaspoon starch
  • 2 skinless tomatoes processed seeds
  • 1 teaspoon of white cheese


In a skillet add 1 spoon of olive oil and cook the onion, viagra garlic and parsley 2 minutes. Add flour and mix until it forms a paste. Add skim milk and beat with rapid movements to avoid lumps. Boil over medium heat until thickened. Remove from heat and let cool.

Add tuna, visit web yolks, this site salt and pepper, mix well and then add the egg whites with outflanking.

Pour this mixture into a mold of clay moistened with vegetable spray. Bake for 30 minutes or until knife inserted, comes out clean. Remove from oven and reserve.

Apart, for the sauce, tsp dissolve the starch in the cup of milk, add tomato processing and cooking until thickened.

Serve this sauce accompanied souffle.

One serving provides:

  • Carbohydrates: 16 gr.
  • Proteins: 19 gr.
  • Fats: 8 gr.
  • Calories: 218 cal.
Tuna contains omega 3 that helps lower serum cholesterol levels and promotes neural development of the fetus in pregnant women. We recommend eating 3 fish twice a week as part of a healthy diet.

Fish sauce with basil

Performance: 6 Lots


  • 6 white fish fillets
  • Juice 2 lime
  • 6 tablespoons of oat bran
  • 2 tablespoons olive oil
  • 3 tablespoons mustard
  • 2 tablespoons chopped basil
  • 2 crushed garlic cloves

Salsa Bechamel:

  • 1 ½ cup skim milk
  • ½ small onion
  • 1 clove
  • 2 tablespoons flour
  • 1 tablespoons white cheese
  • Pepper to taste
  • Nuez al nutmeg taste


For the bechamel sauce, simmer skim milk, along with the onion and cloves. Cook for 8-10 minutes. In a separate pot, mix flour and cream cheese until creamy paste. Remove the onion and cloves in milk and add to the above prepared paste, stirring constantly to avoid lumps. Mix, simmer for 8 minutes and strain the sauce.

Apart, season the fillets with oat bran and juice of two lemons. Cook the steaks in a pan with cooking spray moistened until golden brown on both sides. Add the bechamel sauce, mustard, basil and garlic, mix well and cook for five minutes or until fish fillets are cooked.

One Serving Provides:

  • Carbohydrates: 33 gr.
  • Proteins: 37 gr.
  • Fats: 11 gr.
  • Cholesterol: 100 mgr.
  • Calories: 350 Cal.
  • Vitamins: Folic acid, Lives. E y B 12
Eggs provide protein of high biological value) and different vitamins and minerals such as vitamin A, It, D, B2, and Selenium). In addition, egg contains lutein and zeaxanthin, two powerful antioxidants that contribute to eye health and hill, a substance that plays an important role in the development of brain function.




Mousse mandarins

Performance: 4 portions


  • 200 grs. of light cream cheese.
  • 1 glass of juice narajas.
  • 2 teaspoons grated tangerine peel.
  • 1 tablespoon powdered sweetener.
  • 1 tablespoon vanilla extract.
  • 2 egg whites.
  • Unflavored gelatin.
  • Mandarin orange segments for garnish.


Mix the cream cheese, with juice and tangerine peel, add the sweetener and vanilla essence, Dissolve gelatin in 20 cc. water, mixed with the above preparation and incorporate the egg whites until stiff. Place in bowls.

Postrecito of apple

Performance: 4 portions.


  • 2 red apples, peeled and cut into small cubes.
  • ½ teaspoon of cinnamon.
  • 1 egg.
  • 2 egg whites.
  • 2 cups skim milk.
  • 2 powdered sweetener packets.
  • 1 teaspoon orange zest.


Spray with cooking spray 4 Round baking molds and hand boy diced apples. Beat the egg whites and add milk, sweetener, zest and pour over apples. Cook over medium heat for 20 minutes and serve warm.