February 2017- Week nº 2

Monday

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).

 

Tuesday

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).

 

 

Wednesday

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).

 

Thursday

Roasted chicken with vegetables

Onions, garlic, chicken, potatoes, asparragus, carrots, partnips, lemon.

(Per serving: cal 514;  prot 16g; carb 105g; fat 6g; sod 179mg).

 

 

Friday

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).

 

 

Bread of the week

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)