{"meta":{"title":"Abendessen mit wenig schnellen Kohlenhydraten","h1":"Mittag- und Abendessen mit wenig schnellen Kohlenhydraten","description":"Hauptgerichte mit niedriger glykämischer Last: Ofengemüse mit Lachs, Hähnchen-Pfannen, Bowls, Salate mit Halloumi und Linsen – viel Gemüse, dazu Eiweiß und Ballaststoffe.","tags":["blutzuckerfreundlich","abendessen"],"count":679,"listHeading":"Hauptgerichte mit niedriger glykämischer Last","intro":null,"answer":"Die Hälfte Gemüse, ein Viertel Eiweiß, ein Viertel Vollkorn, Hülsenfrüchte oder Kartoffeln: So sind die meisten Gerichte hier aufgebaut. Jedes hat pro Portion eine niedrige glykämische Last, also wenig schnell verfügbare Kohlenhydrate, dazu Ballaststoffe und Eiweiß. Sie passen mittags wie abends.","topics":[{"q":"vegetarisch","chip":"Vegetarisch","heading":"Vegetarisch","text":"Mit Hülsenfrüchten, Eiern, Feta oder Halloumi.","count":231,"recipes":[{"slug":"vegetarische-brokkoli-kaese-puffer","title":"Vegetarische Brokkoli-Käse-Puffer","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarische-brokkoli-kaese-puffer-main-p1.webp","prepTime":15,"cookTime":10},{"slug":"veganer-cremiger-edamame-nudelsalat","title":"Veganer cremiger Edamame-Nudelsalat","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-cremiger-edamame-nudelsalat-main-sun1.webp","prepTime":15,"cookTime":10},{"slug":"low-carb-auberginen-tomaten-gratin","title":"Low-Carb Auberginen-Tomaten-Gratin","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-auberginen-tomaten-gratin-main-sun1.webp","prepTime":15,"cookTime":35},{"slug":"keto-sellerie-roesti-mit-kraeuterquark","title":"Keto Sellerie-Rösti mit Kräuterquark","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-sellerie-roesti-mit-kraeuterquark-main.png","prepTime":15,"cookTime":15},{"slug":"proteinreiche-pilz-pfanne-mit-spinat","title":"Proteinreiche Pilz-Pfanne mit Spinat","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/proteinreiche-pilz-pfanne-mit-spinat-main.png","prepTime":5,"cookTime":10,"calories":280},{"slug":"low-carb-spinat-shakshuka","title":"Low-Carb Spinat-Shakshuka","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-spinat-shakshuka-main-p1.webp","prepTime":10,"cookTime":15}],"tile":{"slug":"vegetarisches-blumenkohl-risotto","title":"Vegetarisches Blumenkohl-Risotto","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarisches-blumenkohl-risotto-main-v2.png"}},{"q":"lachs","chip":"Lachs","heading":"Mit Lachs","text":"Aus dem Ofen, aus der Pfanne oder im Päckchen gegart.","count":71,"recipes":[{"slug":"keto-lachs-spinat-auflauf-mit-parmesan-kruste","title":"Keto Lachs-Spinat-Auflauf mit Parmesan-Kruste","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-lachs-spinat-auflauf-mit-parmesan-kruste-main-sun1.webp","prepTime":15,"cookTime":20,"calories":520},{"slug":"keto-lachs-avocado-salat-mit-pinienkernen","title":"Keto Lachs-Avocado-Salat mit Pinienkernen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-lachs-avocado-salat-mit-pinienkernen-main-sun1.webp","prepTime":10,"cookTime":10,"calories":550},{"slug":"low-carb-lachs-pfanne-mit-spinat","title":"Low-Carb Lachs-Pfanne mit Spinat","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-lachs-pfanne-mit-spinat-main-sun1.webp","prepTime":10,"cookTime":15,"calories":480},{"slug":"high-protein-miso-glasierter-wildlachs-mit-asiatischem-gurkensalat","title":"High-Protein Miso-glasierter Wildlachs mit asiatischem Gurkensalat","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-miso-glasierter-wildlachs-mit-asiatischem-gurkensalat-main-sun1.webp","prepTime":15,"cookTime":15,"calories":390},{"slug":"edles-wildlachs-avocado-tatar","title":"Wildlachs-Avocado-Tatar","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/edles-wildlachs-avocado-tatar-main-sun1.webp","prepTime":15,"cookTime":0,"calories":420},{"slug":"keto-lachs-avocado-bowl","title":"Keto Lachs-Avocado-Bowl","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-lachs-avocado-bowl-main-v2.png","prepTime":10,"cookTime":10}],"tile":{"slug":"lachsfilet-auf-buntem-gemuesebett-aus-dem-ofen","title":"Lachsfilet auf buntem Gemüsebett aus dem Ofen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/lachsfilet-auf-buntem-gemuesebett-aus-dem-ofen-main-sun1.webp"}},{"q":"hähnchen","chip":"Hähnchen","heading":"Mit Hähnchen","text":"Pfannen, Bowls und Salate mit Hähnchen.","count":75,"recipes":[{"slug":"high-protein-haehnchen-pilz-geschnetzeltes","title":"High-Protein Hähnchen-Pilz-Geschnetzeltes","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-haehnchen-pilz-geschnetzeltes-main.png","prepTime":10,"cookTime":15,"calories":450},{"slug":"schnelle-haehnchen-brokkoli-bowl-mit-sesam","title":"Schnelle Hähnchen-Brokkoli-Bowl mit Sesam","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schnelle-haehnchen-brokkoli-bowl-mit-sesam-main.png","prepTime":5,"cookTime":10,"calories":380},{"slug":"keto-haehnchen-pilz-pfanne","title":"Keto Hähnchen-Pilz-Pfanne","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-haehnchen-pilz-pfanne-main-sun1.webp","prepTime":10,"cookTime":20,"calories":510},{"slug":"high-protein-griechischer-haehnchen-salat","title":"High-Protein griechischer Hähnchen-Salat","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-griechischer-haehnchen-salat-main.png","prepTime":15,"cookTime":12,"calories":420},{"slug":"paleo-haehnchen-pilz-pfanne","title":"Hähnchen-Pilz-Pfanne mit Rosenpaprika und Thymian","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/paleo-haehnchen-pilz-pfanne-main-sun1.webp","prepTime":15,"cookTime":20},{"slug":"low-carb-thai-haehnchen-kokos-suppe-tom-kha-gai","title":"Low-Carb Thai Hähnchen-Kokos-Suppe","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-thai-haehnchen-kokos-suppe-tom-kha-gai-main-sun1.webp","prepTime":10,"cookTime":15,"calories":380}],"tile":{"slug":"keto-haehnchen-pilz-pfanne","title":"Keto Hähnchen-Pilz-Pfanne","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-haehnchen-pilz-pfanne-main-sun1.webp"}}],"faqs":[{"q":"Was esse ich abends mit wenig schnellen Kohlenhydraten?","a":"Gemüse aus dem Ofen oder der Pfanne mit Fisch, Hähnchen, Eiern, Tofu oder Hülsenfrüchten, dazu eine kleine Portion Vollkorn. Salate werden mit Feta, Halloumi oder Linsen zur Hauptmahlzeit."},{"q":"Darf ich Nudeln, Reis oder Kartoffeln essen?","a":"Ja, in kleinerer Menge und mit viel Gemüse und Eiweiß. Vollkornnudeln, Basmati- und Naturreis haben einen niedrigeren glykämischen Index als Jasminreis, Weißbrot oder Kartoffelpüree. Unser Wert rechnet die Menge pro Portion mit ein."},{"q":"Wie werden die Rezepte ausgewählt?","a":"Unser Wert „Schnelle Kohlenhydrate“ schätzt die glykämische Last pro Portion aus den Zutaten, mit glykämischen Indizes aus den internationalen GI-Tabellen (Atkinson und Kollegen). Ballaststoffe, Eiweiß und Fett rechnet er mit ein. Hier stehen nur Hauptgerichte mit der Stufe „Kaum“."},{"q":"Sind das Rezepte für Diabetiker?","a":"Die Rezepte sind nach ihrer glykämischen Last ausgewählt, eine Diabetes-Beratung ersetzen sie nicht. Bei Erkrankungen sprich bitte mit deiner Ärztin oder deinem Arzt."}],"related":[{"slug":"blutzuckerfreundliches-fruehstueck","title":"Frühstück mit wenig schnellen Kohlenhydraten"},{"slug":"blutzuckerfreundliche-snacks","title":"Snacks mit wenig schnellen Kohlenhydraten"},{"slug":"ballaststoffreiches-abendessen","title":"Ballaststoffreiches Abendessen"},{"slug":"blutzuckerfreundliche-low-carb-rezepte","title":"Low-Carb Rezepte mit niedriger glykämischer Last"},{"slug":"blutzuckerfreundliche-vegetarische-rezepte","title":"Vegetarische Rezepte mit niedriger glykämischer Last"},{"slug":"low-carb-abendessen","title":"Low-Carb Abendessen"},{"slug":"high-protein-abendessen","title":"High-Protein Abendessen"}],"ratgeber":[]},"recipes":[{"id":"5e375e54-bb51-42dc-a3d6-0a807b111a01","title":"Schnelles Chicken Korma","slug":"schnelles-chicken-korma","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schnelles-chicken-korma-main-sun1.webp","totalTime":30,"calories":420,"protein":38,"authorName":"SmarTasty","likes":6},{"id":"f6dd6596-78ad-4718-9694-eec164631524","title":"Schnelle Rindersteakstreifen auf Babyspinat","slug":"schnelle-rindersteakstreifen-auf-babyspinat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schnelle-rindersteakstreifen-auf-babyspinat-main-sun1.webp","totalTime":13,"calories":440,"protein":40,"authorName":"SmarTasty","likes":3},{"id":"fdecbcb2-51ab-4a58-9ca7-d5c6e1965417","title":"Vegetarische Brokkoli-Käse-Puffer","slug":"vegetarische-brokkoli-kaese-puffer","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarische-brokkoli-kaese-puffer-main-p1.webp","totalTime":25,"calories":340,"protein":22,"authorName":"SmarTasty","likes":3},{"id":"ecc0f8c1-8046-473b-af29-64bf10627b85","title":"High-Protein Hähnchen-Pilz-Geschnetzeltes","slug":"high-protein-haehnchen-pilz-geschnetzeltes","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-haehnchen-pilz-geschnetzeltes-main.png","totalTime":25,"calories":450,"protein":50,"authorName":"SmarTasty","likes":3},{"id":"26e818fe-2b61-4af6-b4e2-50bb75aff37e","title":"Keto Garnelen-Avocado-Bowl","slug":"keto-garnelen-avocado-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-garnelen-avocado-bowl-main-p1.webp","totalTime":15,"calories":380,"protein":28,"authorName":"SmarTasty","likes":3},{"id":"f8a13526-a741-4435-98da-650132d3234b","title":"Chicken Tikka Masala","slug":"schnelles-chicken-tikka-masala","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schnelles-chicken-tikka-masala-main-sun1.webp","totalTime":35,"calories":420,"protein":42,"authorName":"SmarTasty","likes":2},{"id":"ddeae78a-89ea-4aa2-a6fd-dd451ff96e8f","title":"Schnelles Chicken Vindaloo","slug":"schnelles-chicken-vindaloo","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schnelles-chicken-vindaloo-main-sun1.webp","totalTime":30,"calories":360,"protein":40,"authorName":"SmarTasty","likes":2},{"id":"bb0a698c-af2f-411e-8102-7800c43adfca","title":"Gebratener Blumenkohl-Reis mit Knoblauch-Garnelen","slug":"gebratener-blumenkohl-reis-mit-knoblauch-garnelen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gebratener-blumenkohl-reis-mit-knoblauch-garnelen-main-sun1.webp","totalTime":15,"calories":230,"protein":24,"authorName":"SmarTasty","likes":2},{"id":"adb103a0-3663-482b-b121-419138094a75","title":"Veganer cremiger Edamame-Nudelsalat","slug":"veganer-cremiger-edamame-nudelsalat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-cremiger-edamame-nudelsalat-main-sun1.webp","totalTime":25,"calories":460,"protein":45,"authorName":"SmarTasty","likes":2,"appHide":"data"},{"id":"2319b7a7-e802-4a67-bd8b-b647160e3691","title":"Low-Carb Auberginen-Tomaten-Gratin","slug":"low-carb-auberginen-tomaten-gratin","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-auberginen-tomaten-gratin-main-sun1.webp","totalTime":50,"calories":350,"protein":18,"authorName":"SmarTasty","likes":2},{"id":"10e27143-06cf-4b50-b04f-95fa392de2c4","title":"Keto Lachs-Spinat-Auflauf mit Parmesan-Kruste","slug":"keto-lachs-spinat-auflauf-mit-parmesan-kruste","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-lachs-spinat-auflauf-mit-parmesan-kruste-main-sun1.webp","totalTime":35,"calories":520,"protein":42,"authorName":"SmarTasty","likes":2},{"id":"ea487729-2b86-4a23-bd15-526bf38978ea","title":"Mediterrane Geflügel-Hackbällchen mit Zucchini-Nudeln","slug":"mediterrane-gefluegel-hackbaellchen-mit-zucchini-nudeln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mediterrane-gefluegel-hackbaellchen-mit-zucchini-nudeln-main-p1.webp","totalTime":35,"calories":350,"protein":45,"authorName":"SmarTasty","likes":2},{"id":"d7aae86f-e7d1-4e59-be54-8a5a48a31b17","title":"Keto Sellerie-Rösti mit Kräuterquark","slug":"keto-sellerie-roesti-mit-kraeuterquark","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-sellerie-roesti-mit-kraeuterquark-main.png","totalTime":30,"calories":320,"protein":24,"authorName":"SmarTasty","likes":2},{"id":"d2719866-a53e-43aa-a9e4-5d728551d255","title":"High-Protein Garnelen-Pfanne mit Zucchini-Nudeln","slug":"high-protein-garnelen-pfanne-mit-zucchini-nudeln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-garnelen-pfanne-mit-zucchini-nudeln-main.png","totalTime":25,"calories":320,"protein":40,"authorName":"SmarTasty","likes":2},{"id":"c5245118-c528-4327-84be-4193696da519","title":"Keto Thunfisch-Avocado-Bowl","slug":"keto-thunfisch-avocado-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-thunfisch-avocado-bowl-main-p1.webp","totalTime":10,"calories":580,"protein":32,"authorName":"SmarTasty","likes":2},{"id":"a614c56e-2578-42ba-a9d3-84352bc12299","title":"Paleo Rinder-Pilz-Pfanne","slug":"paleo-rinder-pilz-pfanne","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/paleo-rinder-pilz-pfanne-main-p1.webp","totalTime":30,"calories":410,"protein":35,"authorName":"SmarTasty","likes":2},{"id":"5e6a3bb2-67b1-4f46-8da4-950e018cf19a","title":"Hühnchen-Fajita-Bowl","slug":"fitness-huehnchen-fajita-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/fitness-huehnchen-fajita-bowl-main.png","totalTime":30,"calories":410,"protein":45,"authorName":"SmarTasty","likes":2},{"id":"5c655fa8-e9b3-4cbe-898f-df36c75bee2e","title":"Proteinreiche Pilz-Pfanne mit Spinat","slug":"proteinreiche-pilz-pfanne-mit-spinat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/proteinreiche-pilz-pfanne-mit-spinat-main.png","totalTime":15,"calories":280,"protein":26,"authorName":"SmarTasty","likes":2},{"id":"23f42153-3e7c-4adb-a0ce-559d3fe61a87","title":"Puten-Geschnetzeltes mit Champignons","slug":"puten-geschnetzeltes-mit-champignons","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/puten-geschnetzeltes-mit-champignons-main-p1.webp","totalTime":35,"calories":340,"protein":42,"authorName":"SmarTasty","likes":2,"appHide":"duplicate"},{"id":"23b426ca-ca94-42b7-9c73-ea4ca6a7b4cf","title":"High Protein Rinder-Fajita-Bowl","slug":"high-protein-rinder-fajita-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-rinder-fajita-bowl-main-p1.webp","totalTime":30,"calories":520,"protein":45,"authorName":"SmarTasty","likes":2},{"id":"21fe8367-8c4f-479f-b0c2-79e1f43bd946","title":"Low-Carb Spinat-Shakshuka","slug":"low-carb-spinat-shakshuka","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-spinat-shakshuka-main-p1.webp","totalTime":25,"calories":340,"protein":25,"authorName":"SmarTasty","likes":2},{"id":"20788d47-4ac3-413c-ba04-87af3069ddcb","title":"Mediterrane Garnelen-Knoblauch-Pfanne","slug":"mediterrane-garnelen-knoblauch-pfanne","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mediterrane-garnelen-knoblauch-pfanne-main-p1.webp","totalTime":20,"calories":310,"protein":28,"authorName":"SmarTasty","likes":2},{"id":"13ec989a-69d0-4122-96d0-d728acdf86a7","title":"Schnelle Hähnchen-Brokkoli-Bowl mit Sesam","slug":"schnelle-haehnchen-brokkoli-bowl-mit-sesam","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schnelle-haehnchen-brokkoli-bowl-mit-sesam-main.png","totalTime":15,"calories":380,"protein":42,"authorName":"SmarTasty","likes":2},{"id":"eac8fd84-e009-4ba3-895c-627cf0b08ef9","title":"Keto Kalbs-Rahmgeschnetzeltes","slug":"keto-kalbs-rahmgeschnetzeltes","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-kalbs-rahmgeschnetzeltes-main-sun1.webp","totalTime":40,"calories":460,"protein":48,"authorName":"SmarTasty","likes":1}],"total":679,"offset":0,"limit":24,"q":null,"topic":null,"hasMore":true}