Saturday, 2 November 2013

November 2013- 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; chol 0g; 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; chol 14g; 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;  chol 125g; 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; chol 16g; sod 179mg).


Roasted chicken with vegetables
Onions, garlic, chicken, potatoes, asparragus, carrots, partnips, lemon.
(Per serving: cal 514;  prot 16g; carb 105g; fat 6g;chol 16g; 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; chol 0g; sod 854mg).


Light wholemeal bread
Wholemeal flour, white four, lemon juice, butter, salt, sugar, yeast and water.