Low-fat orange-apricot cake

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 it’s completely warmed. Then take it off the fire and let it cool down. Mix the honey, margarine, milk and egg in a bowl and stir well. Put the flour in a large bowl and make a hole in the middle. Pour the milk-mix and apricot-mix in the hole. Now stir everything until you get […]

Noodle salad with tuna

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 another pot with boiling water. Let the cans of tuna leak, then put the tuna in a large bowl and mash it with a fork. Wash the carrots, cucumber, tomatoes and bell peppers. Grate the carrots and chop the cucumber, tomatoes and bell peppers. Put all the vegetables in the bowl with the tuna. Peel […]

Crispy chickpeas

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 with the olive oil and the seasonings. Close the bag and shake in thoroughly. Make sure the chickpeas are evenly covered in oil and seasonings. Put some bakery paper on a baking sheet and place the chickpeas on it. Put the sheet in the oven for 20 minutes at 200°C. The chickpeas should be golden […]

Little courgette boat

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 and hollow out the other half with a teaspoon without damaging the outside (this part will be the “boat”). Stew the chopped vegetables (you can also stew the inside of the boat). Put the little boat itself in a greased baking dish. When the chopped vegetables are ready, stuff the little boat with them. Bake […]

Risotto with scampis

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 bake the scampis. Pour 1 tbsp of oil in a pot and stir the rice through it. Heat it until the rice becomes glass-like. Now add 1 ladle of water and stir until all the liquid is absorbed, then add another ladle. Repeat this until you’ve added 1l water. Lastly add the cream to the […]

Gardener’s gratin

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 them into small pieces (2cm²). Cook the vegetables by either boiling them in hot water or putting them in the microwave. Another and even better option is to put them in the steamer (this way the taste is preserved best). Meanwhile you can make the sauce. Mix the flour and milk in a cooking pot. […]

Tuna with mushroom ragout

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 in it. After 2minutes, add the mushrooms. Then add the canned tomatoes, parsley, worcestershire sauce and tuna. Season with pepper and salt. Distribute the rice over 4 plates and pour the sauce over it. Serve with crudités. Nutritional values:  per 100g per portion Kcal 70,3 409 Protein (g) 6,6 38,2 Lipids (g) 0,8 4,7 Carbohydrates […]

Omelette with potatoes

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 it. Break the eggs and mix them in a bowl, add pepper, salt and nutmeg as you like. Pour the eggs on the potatoes and ham in the deep pan and let everything cook for a while. Remarks: Preferably, you should eat some vegetables with this meal. Nutrient values:  per 100g per portion Kcal  108 […]

Shrimps in curry sauce

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 add the shredded onion and garlic. Fry them for 5 minutes. Add the curry powder and leave it for 1 minute. Then add the flour and again leave it for a minute. Take the pan off the fire and add the milk while stirring everything. Keep stirring until you get a homogenous mix. Put the […]

Granola

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 dish. Spread the margarine and honey evenly over the rolled oats, almonds and seeds. Put the dish in the oven at 125°C for 35 minutes. Mix everything regularly to make sure it bakes evenly. Chop the dried apricots in the meantime. Remove the granola from the oven and let it cool, but keep mixing it […]