Mediterranian salad

Ingredients: 4 persons 1 iceberg lettuce 200g green beans 200g new potatoes 4 eggs 1 green bell pepper 1 onio 200g tuna 50g cubes of low-fat cheese 8 cherry tomatoes 50g black olives Basil Preparation method: Wash the vegetables. Tear the lettuces leaves and place them on 4 plates. Cook the beans and potatoes for 10minutes in boiling water. Then drain and cool under cold water. Cut them in half. Cook the eggs for 10minutes, cool under flowing water. Peel them and cut into 4 parts. Remove the seeds from the bell peppers, then cut them into fine strips. Shred […]

White fish in a jacket

Ingredients: 4 persons 400g (4pieces) white fish, skin and fish bones removed 100g (4slices) smoked ham toothpicks margarine fish herbs Preparation method: Season the fish with fish herbs and wrap them in a slice of ham. To make sure the fish stays nicely wrapped, stick a toothpick through the ham. Bake the fish in a pan. Serve with potatoes and fresh vegetables. Nutritional values:  per 100g per portion Kcal 142 184,7 Protein (g) 21,8 28,4 Lipids (g) 5,7 7,4 Carbohydrates (g) 0,8 1 Dietary Fiber (g) 0 0

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 […]

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 […]

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 […]

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 […]