dinner Archives - Tennis Island

Veggie tortilla

11:28 am
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Veggie tortilla

 

 

 

Ingredients:

Tortilla 120g

Brussels sprouts 100g

Tomato 100g

Pepper 100g

Feta cheese 50g

Pickles 100g

 

 

 

 

Recipe:

Heat tortilla in oven. Cut veggies into pieces. Put all ingredients into tortilla.

 

 

 

Nutrition facts:

Calories 448

Carbohydrate 63g

Protein 22g

Fat 14g

 

 

When to use it:

Light version of tortilla is great between the major meals. It is quick to make and it […]

Milky rice

5:38 am
|

Milky rice

 

 

 

Ingredients:

White rice 100g

Milk 300ml

Cinnamon

 

 

Recipe:

Boil rice. Mix rice with milk. Add cinnamon and enjoy!

 

 

 

Nutrition facts:

Calories 448

Carbohydrate 93g

Protein 19g

Fat 4g

 

When to use it:

Use it as a breakfast, lunch or dinner. This meal contains lots of carbohydrates and adequate amount of proteins so it can give you an […]

Tennis burger

12:17 am
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Tennis burger

 

 

 

Ingredients:

Graham rolls 120g

Olive oil 5g

Turkey minced meat 100g

Lettuce 50g

Tomato 100g

Cucumber 100g

Pepper 100g

Onion 30g

 

 

 
Recipe:
Fry turkey minced meat. Cut tomato, pepper, and cucumber into slices. Put all the ingredients into graham rolls
 

 

 

Nutrition facts:

Calories 546

Carbohydrate 90g

Protein 29g

Fat 9g

 

 

When to use it:

Use it as a lunch or dinner […]

Green pasta

12:06 am
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Green pasta

 

 

 

Ingredients:

Pasta 80g

Mozzarella cheese 50g

Peanuts 20g

Spinach 100g

 

 

 

 

Recipe:

Boil pasta. Put peanuts and spinach on frying pan. When ready put spinach, peanuts and cheese on pasta.

 

 

 

Nutrition facts:

Calories 535

Carbohydrate 82g

Protein 25g

Fat 18g

 

 

When to use it:

This meal delivers energy for many hours. Use it as a lunch or dinner.

 

 

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Hard practice meal

12:07 am
|

Hard practice meal

 

 

 

Ingredients:

Potatoes 200g

Chicken 100g

Butter 5g

Mushrooms 100g

Spinach 200g

Olive oil 5g

 

 

 

Recipe:

Fry chicken, spinach and mushrooms. Boil potatoes. Put boiled potatoes and butter into blender and mix it. Enjoy!

 

 

 

Nutrition facts:

Calories 538

Carbohydrate 83g

Protein 43g

Fat 15g

 

 

When to use it:

Use it as a post practice/match meal. High amount of carbs and […]

Spinach tortilla

5:07 am
|

Spinach tortilla

 

 

Ingredients:

Tortilla 120g

Mozzarella 50g

Spinach 200g

Rice 50g

 

 

 

Recipe:

Boil rice. Put spinach on frying pan. Cut mozzarella into slices. Put spinach, rice, and mozzarella on tortillas and put them into oven for few minutes. Enjoy your healthy mexican food

 

 

 

Nutrition facts:

Calories 567

Carbohydrate 97g

Protein 23g

Fat 14g

 

 

When to use it:

Use it as a lunch or dinner […]

Chicken with white rice and veggies

11:59 am
|

Chicken with white rice and veggies

 

 

 

Ingredients:

Rice 100g

Chicken 100g

Olive oil 10ml

Pickles 100g

Tomato 1pc

Carrot 1pc

 

 

Recipe:

Fry chicken on skillet. Boil the rice. Cut tomato, pickles, and carrot into pieces.

 

 

 

Nutrition facts:

Calories 620

Carbohydrate 80g

Protein 41g

Fat 17g

 

When to use it:

Use it as a dinner. This meal contains everything you […]

Tuna with brown rice and veggies

12:46 am
|

Tuna with brown rice and veggies

 

 

 

Ingredients:

Brown rice 100g

Tuna 100g

Tomatoes 100g

Pickles 100g

 

 

Recipe:

Boil the rice. Cut tomatooes and pickles into pieces. Drain tuna. Mix all ingredients together.

 

 

 

Nutrition facts:

Calories 458

Carbohydrate 84g

Protein 30g

Fat 3g

 

When to use it:

Use it as a dinner or after match meal. Low fat content makes […]

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