Recipe of the week Caption: 
MEAL OF THE WEEK
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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stuffed mushrooms with rocket_1440x770.jpg

Stuffed mushrooms with rocket

Ingredients for 2 people:

  • 6 large mushrooms
  • 40 g cooked ham
  • 1 onion
  • 1 bunch of rocket
  • ½ bunch of parsley
  • 2 tbsp. olive oil
  • 1 tbsp. vinegar
  • Salt, pepper

Preparation

Step 1

Clean the mushrooms, remove the stalks and finely chop the stalks.

Step 2

Heat 1 tbsp. oil in a pan and sear the mushroom heads for about 5 minutes, drain on a paper towel.

Step 3

Dice the ham and brown it in the oil in the same way. Peel and dice the onions. Wash and finely chop the parsley.

Step 4

Braise the mushroom stalks, onions and parsley in hot oil for about 4 minutes until the liquid has evaporated, then add the ham and season with pepper.

Step 5

Wash the rocket. Mix together the vinegar, salt, pepper and 1 tbsp. olive oil to make a dressing and pour over the rocket.

Step 6

Add the filling to the mushroom heads and serve each person 3 stuffed mushrooms with rocket salad.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1457 kJ, 347 kcal

Protein: 12.7 g 

Fat: 25.1 g

Carbohydrate: 16.6 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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scampi skewers on spring onions.jpg

Scampi skewers on spring onions

Ingredients for 2 people:

  • 250 g prawns
  • 80 g rice
  • 300 g spring onions
  • 80 g tomato ketchup
  • 40 g salad cream
  • 2 lemons
  • 1 tbsp. oil
  • 2 wooden skewers
  • Salt, pepper

Preparation

Step 1

Cook the rice according to instructions.

Step 2

Wash the spring onions, mix together the ketchup and salad cream.

Step 3

Wash and halve the lemons, and thinly slice.

Step 4

Place the prawns and lemon slices alternately on 2 skewers.

Season with salt and pepper.

Step 5

Heat up the oil in a pan. Fry the prawn skewers for about 2 minutes on each side and keep warm.

Step 6

Fry the spring onions in oil for about 2 minutes, season to taste with salt and pepper. Drain the rice.

Step 7

Serve the prawn skewers with sauce, spring onions and rice.

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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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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