Marinated pork medaillons (rocket).jpg

Marinated pork medallions (on rocket)

Ingredients for 2 people:

  • 6 pork medallions
  • 2 tbsp. tomato puree
  • 2 tbsp. honey
  • 2 tbsp. soy sauce
  • 1 tbsp. sesame seeds
  • 125 g rocket
  • 5 radishes
  • 2 tbsp. wine vinegar
  • 3 tsp sunflower oil
  • Salt, pepper

Preparation

Step 1

Mix together the tomato puree, 1 tbsp. honey and 1 tbsp. soy sauce to make a marinade.

Step 2

Wash the meat, pat dry and add to the marinade.

Step 3

Mix together 2 tbsp. oil, vinegar, 1 tbsp. soy sauce, 1 tbsp. honey, pepper and salt.

Step 4

Dry roast the sesame seeds in a pan and add to the dressing.

Step 5

Wash the rocket, wash and slice the radishes.

Step 6

Heat 1 tbsp. oil in a pan. Take the meat out of the marinade and fry for 6 minutes, turning.

Drizzle the rocket salad with dressing and serve on plates with the meat.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1050 kJ, 250 kcal

Protein: 24 g 

Fat: 12 g

Carbohydrate: 12 g

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turkey in mango curry.jpg

Turkey in mango curry

Ingredients for 2 people:

  • 250 g turkey
  • 100 g basmati rice
  • ½ Chinese cabbage
  • ½ tin of sliced mangoes
  • 1 tbsp. curry paste
  • 2 tbsp. soy sauce
  • 1 tsp groundnut oil

Preparation

Step 1

Dice the turkey, marinate for about 30 minutes in soy sauce.

Step 2

Wash the Chinese cabbage and chop up small.

Step 3

Drain the mango and cut into small pieces.

Step 4

Cook the rice according to instructions.

Step 5

Heat the oil in a wok and sear the meat on the highest heat. Add the curry paste. As soon as the meat is cooked through, add the Chinese cabbage.

Step 6

Stir through the mango pieces and simmer at a low heat. Stir everything well and cook for about 5 minutes at a moderate heat.

Step 7

Serve together with the rice in a deep dish.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1711 kJ, 409 kcal

Protein: 35 g

Fat: 6 g

Carbohydrate: 53 g

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chicken breast fillets in coconut milk.jpg

Chicken breast fillets in coconut milk

Ingredients for 2 people:

  • 300 g chicken breast fillet
  • 100 ml coconut milk
  • 100 ml vegetable stock
  • 1 chilli pepper
  • 1 tbsp. finely chopped ginger
  • 1 fresh coriander root
  • ½ tbsp. fish sauce
  • ½ bunch of basil
  • 50 g beansprouts

Preparation

Step 1

Gently heat up the coconut milk, vegetable stock, chilli pepper, coriander root and fish sauce in the pan and simmer for 5 minutes.

Step 2

Dice the chicken breast, add to the pan, mix well and leave to cook for 5 minutes.

Step 3

Add the basil and serve with beansprouts.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1256 kJ, 300 kcal

Protein: 43 g 

Fat: 17 g

Carbohydrate: 5 g

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tomato & honey fillet of veal.jpg

Tomato & honey fillet of veal (on lamb's lettuce)

Ingredients for 2 people:

  • 180 g fillet of veal
  • 150 g lamb's lettuce
  • ½ bunch of radishes
  • 1 tbsp. tomato puree
  • 1 tbsp. honey
  • 2 tbsp. soy sauce
  • 2 tbsp. wine vinegar
  • ½ tsp sambal oelek
  • 1 tbsp. sesame seeds
  • 3 tbsp. cress
  • 50 g wholemeal bread
  • 1.5 tbsp. sunflower oil

Preparation

Step 1

For the meat marinade, mix together the tomato puree, ½ tbsp. honey and 1 tbsp. soy sauce. Marinate the meat.

Step 2

For the vinaigrette, whisk together the vinegar, 1 tbsp. soy sauce, sambal oelek, ½ tbsp. honey and 1 tbsp. oil. Dry roast the sesame seeds in a pan and stir into the vinaigrette.

Step 3

For the salad, wash the cress, radishes and lamb's lettuce.

Step 4

Heat ½ tbsp. oil in a pan and fry the meat for about 6 minutes, turning.

Step 5

Mix together the ingredients for the salad and drizzle with dressing.

Arrange on plates with the meat. Serve with wholemeal bread.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1435 kJ, 343 kcal

Protein: 27 g

Fat: 12 g

Carbohydrate: 32.5 g

turkey escalopes with tomatoes & mozzarella.jpg

Turkey escalopes (with tomatoes & mozzarella)

Ingredients for 2 people:

  • 2 turkey escalopes
  • 300 g tomatoes
  • 60 g mozzarella
  • 1 onion
  • 1 tbsp. oil
  • 5 basil leaves
  • Grease for the dish
  • Salt, pepper

Preparation

Step 1

Wash the turkey escalopes, pat dry and fry in hot oil on each side for about 2 minutes.

Step 2

Take out the escalopes and season with salt and pepper.

Step 3

Cut the tomatoes into rough pieces, the basil in fine strips. Peel and dice the onions.

Step 4

Briefly cook the tomatoes and onions in the frying fat, add the basil and season with salt and pepper.

Step 5

Grease an ovenproof dish and layer the meat, tomatoes and onions.

Dice the mozzarella and arrange over the top. Bake in a pre-heated oven at 200°C (fan 180°C) for about 10 minutes.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1487 kJ, 355 kcal

Protein: 50 g

Fat: 15 g

Carbohydrate: 6 g

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pollock (with kohlrabi & carrots).jpg

Pollock (with kohlrabi & carrots)

Ingredients for 2 people:

  • 240 g pollock fillet
  • 300 g waxy potatoes
  • 300 g kohlrabi
  • 280 g carrots
  • 150 ml vegetable stock
  • 2 bay leaves
  • 20 g olives
  • 2 tsp sunflower oil
  • Grated lemon zest
  • Salt, pepper

Preparation

Step 1

Cook the potatoes in salted water until they are cooked but firm.

Step 2

Peel the kohlrabi and carrots, finely chop and cook in a little salted water in a covered pan.

Step 3

Bring the vegetable stock to the boil in a pan with bay leaves and pepper.

Add the pollock fillet at a low temperature and braise for 6 minutes, in the covered pan.

Step 4

Arrange the potatoes, fish and vegetables on a plate, mix together the fish and vegetable broth and boil the sauce to thicken.

Step 5

Finely chop the olives and add with the lemon zest and oil.

Pour the sauce over the meal and serve.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1315 kJ, 315 kcal

Protein: 27 g

Fat: 10 g

Carbohydrate: 28 g

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salmon fillet on leeks.jpg

Salmon fillet on leeks (with potatoes)

Ingredients for 2 people:

  • 2 salmon fillets (à 75 g)
  • 400 g leeks
  • 200 g potatoes
  • 300 ml vegetable stock
  • 4 tsp herbed cream cheese
  • 4 tbsp. chopped herbs
  • 2 tsp wholegrain mustard
  • 2 tsp oil
  • Splash of lemon juice
  • Salt, pepper

Preparation

Step 1

Cook the potatoes in salted water until they are cooked but firm.

Step 2

Finely chop the leeks and cook in the stock for 8 minutes.

Step 3

Drizzle the lemon juice over the fish, season with salt and fry in hot oil for about 4 minutes.

Step 4

Mix the herbs and mustard, spread over the fish and cook for another 2 minutes.

Step 5

Stir the cream cheese in the leek stock and season to taste with salt and pepper.

Serve with the fish and potatoes.

Enjoy your meal!

 

 

Nutritional values per serving:

Energy: approx. 1260 kJ, 300 kcal

Protein: 21 g

Fat: 16 g

Carbohydrate: 17 g

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salmon risotto with green vegetables.jpg

Salmon risotto (with green vegetables)

Ingredients for 2 people:

  • 100 g risotto rice
  • 300 g leeks
  • 150 g fennel
  • 100 g courgette
  • 100 g green beans
  • 75 g smoked salmon
  • 75 g ricotta
  • 400 ml vegetable stock
  • 2 tbsp. dill
  • 1 tbsp. olive oil
  • Salt, pepper

Preparation

Step 1

Finely chop the vegetables. Sauté the leek in 1 tbsp. oil. Add the risotto rice and briefly sauté. Gradually add the hot vegetable stock.

Cook on a low heat for about 20 minutes until the rice has absorbed the stock.

Step 2

Add the salmon, ricotta, 2 tbsp. dill, salt and pepper, and cook for another 10 minutes.

Step 3

Fry the remaining vegetables in 1 tbsp. oil for 10 minutes, season to taste with salt and pepper and add the rest of the dill. Serve together with the risotto.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1117 kJ, 410 kcal

Protein: 219 g

Fat: 16 g

Carbohydrate: 48 g

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Fish fillet on braised vegetables_1440x770.jpg

Fish fillet on braised vegetables

Ingredients for 2 people:

  • 300 g fish fillet
  • 1 courgette
  • 1 yellow and 1 red bell pepper
  • 4 spring onions
  • 1 garlic clove
  • 2 tomatoes
  • 1 tbsp. tomato puree
  • 200 ml tomato juice
  • 6 green olives
  • 6 capers
  • 1 tbsp. oil
  • Dried tarragon
  • Salt, pepper

Preparation

Step 1

Quarter and wash the peppers and courgette, and cut into pieces or slices. Peel and finely chop the garlic clove.

Step 2

Wash the fish, pat dry and cut in half. Heat the oil in a non-stick pan, fry the fish on both sides and remove from the pan.

Step 3

Fry the vegetables and garlic.

Step 4

Wash and dice the tomatoes, and add to the vegetables. Stir in the tomato purée and deglaze with tomato juice. Season with salt, pepper and tarragon, and bring to the boil.

Step 5

Add the olives and capers. Lay the pan-fried fish on the vegetables and braise for about 5 minutes in the covered pan at a moderate heat.

Serve the vegetables and fish on a pre-heated plate.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1210 kJ, 290 kcal

Protein: 35 g 

Fat: 8 g

Carbohydrate: 20 g

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vegetarian stuffed peppers.jpg

Vegetarian stuffed peppers

Ingredients for 2 people:

  • 2 bell peppers
  • 100 g courgette
  • 100 g leeks
  • 100 g “light” soft cheese
  • 50 g spelt grain
  • ½ bunch each of chives, parsley, oregano
  • 1 garlic clove
  • 1 chilli pepper
  • 1 cup of mixed vegetable stock
  • Salt, pepper

Preparation

Step 1

Cook the spelt in 100 ml water, covered, for about 3½ minutes, then leave to swell over a low heat for about 15 minutes.

Step 2

Meanwhile, halve and wash the peppers and place in an ovenproof dish.

Step 3

Wash and chop the vegetables and herbs, finely chop the chilli peppers and garlic, and dice the soft cheese.

Step 4

Mix the ingredients with the spelt grain, season to taste with salt and pepper, fill the pepper halves, and top with the soft cheese.

Step 5

Pour the vegetable stock into the ovenproof dish.

Step 6

Bake the peppers for 18 minutes in the oven at 200°C.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1625 kJ, 388 kcal

Protein: 27 g

Fat: 9 g

Carbohydrate: 53 g

 

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