Mix together the tomato puree, 1 tbsp. honey and 1 tbsp. soy sauce to make a marinade.
Wash the meat, pat dry and add to the marinade.
Mix together 2 tbsp. oil, vinegar, 1 tbsp. soy sauce, 1 tbsp. honey, pepper and salt.
Dry roast the sesame seeds in a pan and add to the dressing.
Wash the rocket, wash and slice the radishes.
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!
Energy: approx. 1050 kJ, 250 kcal
Protein: 24 g
Fat: 12 g
Carbohydrate: 12 g
Dice the turkey, marinate for about 30 minutes in soy sauce.
Wash the Chinese cabbage and chop up small.
Drain the mango and cut into small pieces.
Cook the rice according to instructions.
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.
Stir through the mango pieces and simmer at a low heat. Stir everything well and cook for about 5 minutes at a moderate heat.
Serve together with the rice in a deep dish.
Energy: approx. 1711 kJ, 409 kcal
Protein: 35 g
Fat: 6 g
Carbohydrate: 53 g
Gently heat up the coconut milk, vegetable stock, chilli pepper, coriander root and fish sauce in the pan and simmer for 5 minutes.
Dice the chicken breast, add to the pan, mix well and leave to cook for 5 minutes.
Add the basil and serve with beansprouts.
Energy: approx. 1256 kJ, 300 kcal
Protein: 43 g
Fat: 17 g
Carbohydrate: 5 g
Clean the mushrooms, remove the stalks and finely chop the stalks.
Heat 1 tbsp. oil in a pan and sear the mushroom heads for about 5 minutes, drain on a paper towel.
Dice the ham and brown it in the oil in the same way. Peel and dice the onions. Wash and finely chop the parsley.
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.
Wash the rocket. Mix together the vinegar, salt, pepper and 1 tbsp. olive oil to make a dressing and pour over the rocket.
Add the filling to the mushroom heads and serve each person 3 stuffed mushrooms with rocket salad.
Energy: approx. 1457 kJ, 347 kcal
Protein: 12.7 g
Fat: 25.1 g
Carbohydrate: 16.6 g
For the meat marinade, mix together the tomato puree, ½ tbsp. honey and 1 tbsp. soy sauce. Marinate the meat.
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.
For the salad, wash the cress, radishes and lamb's lettuce.
Heat ½ tbsp. oil in a pan and fry the meat for about 6 minutes, turning.
Mix together the ingredients for the salad and drizzle with dressing.
Arrange on plates with the meat. Serve with wholemeal bread.
Energy: approx. 1435 kJ, 343 kcal
Protein: 27 g
Carbohydrate: 32.5 g
Wash the turkey escalopes, pat dry and fry in hot oil on each side for about 2 minutes.
Take out the escalopes and season with salt and pepper.
Cut the tomatoes into rough pieces, the basil in fine strips. Peel and dice the onions.
Briefly cook the tomatoes and onions in the frying fat, add the basil and season with salt and pepper.
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.
Energy: approx. 1487 kJ, 355 kcal
Protein: 50 g
Fat: 15 g
Carbohydrate: 6 g
Wash the spring onions, mix together the ketchup and salad cream.
Wash and halve the lemons, and thinly slice.
Place the prawns and lemon slices alternately on 2 skewers.
Season with salt and pepper.
Heat up the oil in a pan. Fry the prawn skewers for about 2 minutes on each side and keep warm.
Fry the spring onions in oil for about 2 minutes, season to taste with salt and pepper. Drain the rice.
Serve the prawn skewers with sauce, spring onions and rice.
Energy: approx. 1625 kJ, 388 kcal
Protein: 27 g
Fat: 9 g
Cook the potatoes in salted water until they are cooked but firm.
Peel the kohlrabi and carrots, finely chop and cook in a little salted water in a covered pan.
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.
Arrange the potatoes, fish and vegetables on a plate, mix together the fish and vegetable broth and boil the sauce to thicken.
Finely chop the olives and add with the lemon zest and oil.
Pour the sauce over the meal and serve.
Energy: approx. 1315 kJ, 315 kcal
Fat: 10 g
Carbohydrate: 28 g
Finely chop the leeks and cook in the stock for 8 minutes.
Drizzle the lemon juice over the fish, season with salt and fry in hot oil for about 4 minutes.
Mix the herbs and mustard, spread over the fish and cook for another 2 minutes.
Stir the cream cheese in the leek stock and season to taste with salt and pepper.
Serve with the fish and potatoes.
Energy: approx. 1260 kJ, 300 kcal
Protein: 21 g
Fat: 16 g
Carbohydrate: 17 g
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.
Add the salmon, ricotta, 2 tbsp. dill, salt and pepper, and cook for another 10 minutes.
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.
Energy: approx. 1117 kJ, 410 kcal
Protein: 219 g
Carbohydrate: 48 g
Yokebe is available from all good pharmacies.