Per serving: 170 cal (710 kJ), 8 g fat

250 g onions
1 tbsp cooking oil
400 ml vegetable broth
1 tbsp flour
1/6 l white wine
salt, pepper
chives
1 slice whole grain bread, toasted
1 slice low-fat cheese

Peel onions and cut into thin rings. Sauté in oil until light brown, dust with flour, and deglaze with wine. Pour in vegetable broth, season, and simmer for about 10 min. Cut toast in half diagonally, place cheese on top, and bake to melt cheese. Salt the onion soup to taste, divide into portions, place toast with melted cheese on top of the soup, and garnish with chives before serving.

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4 turkey cutlets, 150 g each
1 mozzarella ball, 125 g
2 tomatoes
125 ml chicken broth
rosemary
sage
pepper and salt
1 tbsp oil for sautéing

Lightly salt the turkey cutlets and sauté in hot oil on both sides. Season with pepper, sage, and rosemary. Cut mozzarella and tomatoes into slices and cover the cutlets with them. Pour chicken broth over all. Steam for 3 minutes, covered, until cheese is melted.

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2 large onions
800 g mushrooms
500 g chicken breast
3 tsp whole wheat flour
500 ml vegetable broth
150 g sour cream
parsley
salt
pepper
1 tbsp oil for sautéing

Chop the onions finely, cut the chicken into bite-sized pieces, and slice the mushrooms. Sauté in hot oil. Season with salt and pepper. Dust with flour and pour vegetable broth over all. Add sour cream and parsley and simmer for about 5 minutes. Very nice when served with brown rice.

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(2 servings, approx. 480 cal each)

350 g white cabbage
1 onion, chopped
2 tablespoons oil
200 g whole grain "Fleckerl" pasta
vinegar, salt, pepper

Boil pasta in plenty of salted water until al dente, drain, and rinse with cold water. Meanwhile, wash the cabbage and grate or chop finely. Sauté onions in oil, add cabbage, season with vinegar, salt, and pepper, and steam with a little water. Mix pasta into the cabbage and serve.

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(4-5 servings, approx. 433 cal or 346 cal per serving, 20.1 g or 16.0g fat per serving)

50 g butter
2 tbsp flour
1 pinch nutmeg
salt, pepper
500 ml low-fat milk
1 tbsp fresh basil, chopped
100 g ricotta
50 g grated parmesan
1 tbsp fresh basil, chopped, for garnish
200 g lasagna noodles

Heat butter in a small saucepan, add flour, and season with nutmeg, salt, and pepper. Make a light roux with flour, add milk a little at a time, and stir over low heat until it forms a smooth, thick sauce.Remove pan from heat and stir in 1 tbsp basil, the ricotta, and half of the parmesan. Season again to taste.Preheat oven to 180 °C. Coat the bottom of a flat, greased casserole dish with a few spoonfuls of cheese sauce. Lay out a layer of lasagna noodles, sprinkle with some grated parmesan and basil, and pour the ricotta sauce over the noodles. Continue in this manner until all ingredients have been used up. Finish with cheese sauce.Bake approx. 40-50 minutes, until the lasagna noodles are soft.

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(Serves 4, 206 cal each, 10.5 g fat)

1 pkg pastry dough (2 sheets)
300 g spinach (frozen)
1 onion
300 g smoked tofu
1 tsp butter
2 cloves garlic
salt, pepper, nutmeg
melted butter for brushing

Thaw spinach according to package directions and chop coarsely. Chop onion finely, and cut tofu into approx. 1 cm cubes. Sweat onions in butter, add spinach, and soften briefly. Remove from heat and season with salt, pepper, nutmeg, and crushed garlic. Preheat oven to 180 °C. Line a baking sheet with parchment paper. Lay out a sheet of pastry dough on a damp cloth, brush with butter, cover with the second sheet, and butter again. Spread half of the spinach on the bottom edge of the dough, and cover with tofu, then with the remaining spinach. Fold over the sides of the dough and roll up the dough, from bottom to top, over the filling. Place the pastry on the baking sheet, brush with butter, and bake for about 30 minutes until golden. Serve with a garlic-yogurt sauce.

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(2 servings, approx. 480 cal each)

300 g flounder filets
2 tablespoons oil
lemon juice, salt, pepper
400 g potatoes
1 tablespoon chopped parsley
salt
500 g carrots
1 tablespoon sugar
salt

Wash potatoes and boil with skins on. Wash and scrub carrots and cut into thin rings. Steam with a small amount of liquid, and season to taste with sugar and salt. Drizzle flounder with lemon juice, season with salt and pepper, and sauté in oil. Peel potatoes, garnish with parsley, and serve with fish and carrots.

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400 g lean ground meat
1 can kidney beans
1 can corn
1 can peeled tomatoes
2 red bell peppers
1 large onion
3 tbsp paprika
pinch of cumin (if desired)
salt
pepper
1 tbsp oil

Chop the onion into fine dice and sweat in the hot oil. Add meat and continue to brown. Cut peppers into cubes and add to the meat. Season with salt, pepper, paprika, and cumin (if desired). Add tomatoes. When the peppers are nicely firm to the bite, add the beans and corn. Bring to a boil and season to taste. Serve with brown rice, or bread or other baked goods.

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(4 servings, 379 cal each)

2 tbsp margarine
200 g oat flakes
1 pinch salt
500 g pitted sour cherries
2 eggs
¼ l milk
sugar or sweetener to taste

Brown the oat flakes in the margarine. Layer in a baking pan, alternating between oatmeal and cherries. Beat together the milk, eggs, and sugar (or sweetener) and pour over all. Bake at 175 °C for about 45 minutes.

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(2 servings, 173 cal each)

½ l buttermilk
¼ kg fruit purée (e.g., applesauce, puréed strawberries, raspberries)
4 sheets gelatin
sugar or sweetener to taste
1/8 tsp cinnamon
rum, lemon juice

Dissolve the softened, pressed gelatin in some of the hot fruit purée. Stir in the remaining fruit purée and buttermilk (room temperature) and season to taste with the remaining ingredients. Pour into molds and cool until the pudding is set. Turn out and garnish with fruit.

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