Monday, 10 October 2016

October 2016- Week nº 2


Pumpkin soup
Pumpkin, potatoes, onion, olive oil.
(Per serving: cal 129; prot 2g; carb 16g; fat 7g; sod 343mg)

Milanesa de pollo
Chicken breast, flour, breadcrumbs, olive oil, butter, salt,
 (Per serving: cal 635; prot 65g; carb 45g; fat 20g; sod 650mg).


Fish pie
Potatoes, milk, salt, pepper, olive oil, salmon, smoked haddock, butter, green peas, cheese. 
(Per serving: cal 849; prot 58g; carb 78g; fat 33g; sod 489mg).


Chili con carne
Olive oil, minced beef, onion, red kidney beans, tomato sauce, tomato puree, herbs, chili powder, beef stock, salt.
(Per serving: cal 1,147; prot 69g; carb 56g; fat 73g; sod 2,126mg).


Vegetable lasagna
Olive oil, courgettes, spinachs, onion, spinachs, mushrooms, tomatoes, ricotta, parpesan and mozarella cheese, pasta layers.
(Per serving: cal 814; prot 41g; carb 102g; fat 30g; sod 1,995mg).


Mike´s recipe pepperoni pizza
Flour, oil, butter and salt for the dough. Tomato sauce, mozzarella cheese and pepperoni slices for the top.
(Per serving: cal 360; prot 18g; carb 31g; fat 22g; sod 981mg).


Brown bread
Brown flour, vegetable oil, salt, sugar, yeast and water.
(Per serving: cal 135; prot 4g; carb 23g; fat 4g; sod 43mg).

Friday, 30 September 2016

September 2016- Week nº 4

Celeriac soup
Celeriac, onion, garlic, vegetable stock and blue cheese.
(Per serving: Cal 112; prot 5g; carb 15g; fat 4g; sod 300mg).

Cauliflower couscous
Cauliflower, almonds, agave syrup, olive oil,  garlic, herbs, cider vinegar and lemon.
(Per serving: Cal 292; prot 9,7g; carb 46g;  fat 14g;
sod 87mg).

Baked salmon with lemon and dill
Salmon, lemon, dill and butter.
(Per serving: Cal 905,3; prot 89,7g; carb 160g; fat 42,4g; sod 284mg).

Pesto Tagliatella
Pasta, basil, walnuts, garlic olive oil and parmesan cheese.
(Per serving: Cal 1363; prot 49,3g; carb 95,9g; fat 95,6g; sod 1,223mg).

Lentils with chorizo
Lentils, Spanish chorizo, leeks, onion, brown rice, green pepper, tomato and parsley.
(Per serving: Cal 540; prot 22g; carb  86g; fat 12g; sod 361mg).

Meatballs with spaguetti
Spaguetti, beef and pork meat, onion, flour, tomato, cheese, garlic and egg.
(Per serving: Cal 1540; rot 72g; carb 215g; fat 44g; sod 357mg).

Mike´s recipe pepperoni pizza
Flour, oil, butter and salt for the dough. Tomato sauce, mozzarella cheese and pepperoni slices for the top.
(Per serving: Cal 360; prot 18g; carb 31g; fat 22g; sod 981mg).

Egg enriched white bread
White four, egg, water, vegetable oil, salt, sugar, yeast and water.
(Per serving: Cal 416; prot12g; carb 79g; fat 4g; sod 411mg).

Friday, 5 August 2016

August 2016- Week nº 1

Juliana´s courgette soup recipe
Courgettes, onion, olive oil and cheese.
(Per serving: cal 108; prot 0,3g; carb 2,4g;  fat 7g; sod 42mg).

Empanadillas de la abuela
White flour, vegetable oil, salt, and water for the dough. Tuna, tomato sauce, onion, sugar and salt for the stuffing.
(Per serving: cal 336; prot 16g; carb 58g; fat 5g; sod 779mg).


Shepherd´s pie
Beef mince, potatoes, butter, olive oil, onion, leeks, carrots, celery, rosemary, tomato puree, red wine.
(Per serving: cal 685; prot 29g; carb 57g; fat 38g; sod 536mg).


Vegetable korma
Onions, garlic, fresh red chili, fresh ginger, tomatoes, orange pepper, potatoes, cauliflower, salt, turmeric, cumin, coriander, garam masala, vegetable stock, natural yogurt, single cream, fresh coriander, basmati rice.
(Per serving: cal 514; prot 16g; carb 105g; fat 6g; sod 179mg).


Roasted chicken with vegetables
Onions, garlic, chicken, potatoes, asparragus, carrots, partnips, lemon.
(Per serving: cal 514;  prot 16g; carb 105g; fat 6g; sod 179mg).


Chunky vegetarian chili
Courgettes, green pepper, onion, garlic, tomatoes, red kidney beans, sweet corn, salsa, cumin, chili powder.  
(Per serving: cal 186; prot 8g; carb 37g; fat 1,5g; sod 854mg).


Light wholemeal bread
Wholemeal flour, white four, lemon juice, butter, salt, sugar, yeast and water.
(Per serving: Cal 350; prot 14g; carb 75g;  fat 2g; sod 67mg).

Tuesday, 12 July 2016

July 2016- Week nº 2


Paella mixta
Olive oil, onion, tomatoes, green peppers, red peppers, prawns, squid, haddock, chorizo, rice, fish stock and water.
(Cal 389; fat 9g; prot 29g; carb 49g; chol 149g; sod 772mg).


Tortilla de patatas
Olive oil, onions, potatoes, egg.
(Cal 235; fat 13g; prot 10g; carb 19g; chol 245g; sod 692mg).

Caesar salad
Romaine lettuce, breadcrumbs, olive oil, salt, parmesan cheese.
(Cal 11293; fat 9g; prot 7g; carb 21g; chol 3g; sod 844mg).


Beef lasagna Italian recipe
Olive oil, minced beef meat, onion, carrots, tomatoes, beschiamella sauce, cheese, pasta.
(Cal 821; fat 41g; prot 43g; carb 68g; chol 118g; sod 634mg).


Lucía´s favourite vegetable pizza
Flour, oil, butter and salt for the dough. Tomato sauce, mozzarella cheese, onion, tomatoes, mushrooms and green pepper for the top.
(Cal 334; fat 27g; prot 57g; carb 7g; chol 964g; sod 1,079mg).


Beef stew
Olive oil, onion, leeks, beef meet, white flour, mushrooms, celery, carrots, beef stock, salt and pepper.
(Cal 573; fat 33g; prot 29g; carb 39g; chol 94g; sod 734mg


Light wholemeal bread
Wholemeal flour, white four, lemon juice, butter, salt, sugar, yeast and water.
(Cal 350; fat 2g; prot 14g; carb 75g; chol 0g; sod 67mg).