Carbs

Low-fat orange-apricot cake

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Ingredients: 12 slices 125ml orange juice 140g dried apricots 250g self-rising flour 180ml skimmed milk 1 Egg 175g liquid honey 30g margarine Preparation method: Preheat the oven at 180°C and grease a cake tin. Mix the apricots with the orange juice and cook it until […]

Carbs

Noodle salad with tuna

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Ingredients: 4 persons 200g spirelli pasta (uncooked) 2 cans of tuna in its own juices (2 x 155g) 3 eggs 1 cucumber 3 tomatoes 4 carrots 2 bell peppers Preparation method:   Boil some water and cook the spirelliin it. Cook the eggs (12 minutes) in […]

First course

Crispy chickpeas

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Ingredients: 4 persons Can of chickpeas 1 tbsp olive oil 1 tbsp cumin 1 tbsp paprika 1 tbsp pepper 1 tbsp salt (1 tbsp lemon juice) Preparation method: Wash the chickpeas with water and leave them to dry. Put them in a plastic bag together […]

First course

Little courgette boat

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Ingredients: 4 persons 1 courgette 125g mushrooms 1 carrot Liquid margarine Preparation method: Brush off the mushrooms en cut them into slices. Wash the carrot and chop it. Wash the courgette and cut off the tips, then cut it in half lengthwise. Chop one half […]

Fish

Risotto with scampis

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Ingredients: 4 persons 400g Scampis 200g risotto rice 1l water 400g peas 2 tbsp oil salt 1 teaspoon curry powder 50ml soya light room Preparation method: Boil water with salt and curry powder added on a low fire. Cook the peas (in another pot) and […]

Meat

Gardener’s gratin

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Ingredients: 4 persons 3 carrots 1/2 cauliflower 1 broccoli 1 courgette 4 large potatoes (± 600g) 400g ham in small cubes 500ml skimmed milk 50g flour 40g light cheese in small cubes Nutmeg Pepper/ Salt Preparation method: Wash the vegetables and the potatoes and cut […]

Fish

Tuna with mushroom ragout

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Ingredients: 4 persons 225g basmati rice, uncooked 1 onion, shredded 1 clove of garlic, pressed 300g mushrooms, brushed and sliced 400g canned tomatoes 400g tuna parsley, worcestershire sauce crudités liquid margarine Preparation method: Cook the rice. Melt the margarine and fry the onion and garlic […]

Breakfast

Omelette with potatoes

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Ingredients: 4 persons 800g potatoes 6 eggs 3 slices of ham Margarine Pepper/salt/nutmeg Method: Peel the potatoes, cut them into small slices and boil them. Chop the ham slices. Melt 1 tablespoon of margarine in a deep pan and fry the ham and potatoes in […]

Fish

Shrimps in curry sauce

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Ingredients: 4 persons Margarine (for baking) 1 onion 1 clove of garlic 1 tbsp curry powder 2 tbsp flour 500ml skimmed milk 400g shrimps 1 tbsp lemon juice 1 tbsp parsley Preparation method: Shred the onion and garlic. Heat the margarine in a pan and […]

Breakfast

Granola

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Ingredients: 4 persons 800g rolled oats (no instant) 80g sunflower seeds 80g pumpkin seeds 80g almonds 40g honey 1 tbsp liquid margarine 120g dried apricots 120g raisins Preparation method: Roughly grind the almonds. Mix all the ingredients except the dried fruit in a large baking […]

Chicken

Simple wok

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Ingredients: 4 persons 800g potatoes 400g chicken 1000g vegetable mix 1 tbsp liquid margarine Wok spice Soy sauce Preparation method: Wash and chop the potatoes and vegetables. Cut the chicken into small slivers. Boil the potatoes (or steam them or place them in the microwave). […]

Breakfast

Shakshuka

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Ingredients: 6 persons 2 red bell peppers 1 tbsp olive oil 1 medium onion 3 cloves of garlic 8 tomatoes 6 eggs 2 green hot chili peppers (use more or less depending on what you like) 1 tbsp tomato paste 1/4 cup fresh basil 1 […]

Carbs

Oven baked patatoes

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Ingredients: 4 persons 800g potatoes (not peeled) 1 tbsp of oil paprika pepper Herbs de Provence Preparation method: Wash the potatoes but do not peel them. Cut them into 4 long parts and put them together with the oil and herbs in a bowl with […]

Desserts

Light chocolate mousse

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Ingredients: 6 persons 100g Chocolate (black) 60g Sugar 3 tbsp skimmed milk 1 Egg 200g skimmed quark 2 tbsp water Preparation method: Break the bars of chocolate in small parts and put those in a bowl. Place the bowl in the microwave and melt the […]

Chicken

Chicken strips with leek

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Ingredients: 4 persons 400g chicken 1 teaspoon curry powder 250g mushrooms 1 red bell pepper 15g margarine 2-3 leeks 1 bouillon cube Salt and pepper 2 tbsp low-fat cream 600g potatoes Preparation method: Cut the chicken into strips and sprinkle them with curry powder. Slice […]

Desserts

Hot pear

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Ingredients: 1 person 1 pear 1 teaspoon brown sugar Preparation method: Peel the pear and remove the core. Place the pear on a small plate and sprinkle the teaspoon brown sugar over it. Cover with plastic foil and pierce the foil. Place in the microwave […]