Vegetables

400 g broccoli 1 onion 1 garlic clove 70 g dried apricots 150 g Tortiglioni 70 g red lentils 80 g ricotta 4 tbsp olive oil 1 tsp chili flakes Salt Read more
©Gilberto Lontro/IOF
Dough 750 g all-purpose flour 1 tsp salt 1 tbsp sugar 2 tbsp apple-vinegar 125 ml olive oil 250 ml water from the boiled spinach (see below) Filling 500 g fresh spinach 300 g Greek feta cheese 100 g grated parmesan cheese 300 g fresch fillet of salmon 1 chopped red pepper 3 fresh spring onions cut in pieces 3 tbsp chopped parsley Read more
1 large onion, chopped 4 large celery stalks, diced finely 340 g / 3/4 lb mushrooms, quartered 60 ml / 1/4 cup olive oil 3 tbsp all-purpose flour 240 ml/ 1 cup vegetable or chicken broth 60 ml 1/4 cup low fat milk 350 ml / 1 1/2 cup plain yoghurt Ca. 900 g / 2 lb broccoli cut into small pieces, dice the stems 200 g / 1 1/2 cup cheddar cheese (or similar), shredded Read more
450 g chicken sliced 3 Tbsp fish sauce 2 tsp grated fresh ginger 2 Tbsp sesame oil 1/4 tsp crushed red pepper 2 garlic cloves, minced 225 g soba noodles (buckwheat noodles) Read more
2 x 420g (cans) cooked kidney beans 1/2 large onion, chopped 1/2 tbsp oil 1 stalk celery, finely chopped 400g can chopped tomatoes 80 mL tomato paste 1 1/2 tsp ground cumin 1/2 tsp chili powder a pinch oregano 2 tsp soy sauce 1/2 tsp sugar Squeeze of lemon juice 50-60g Edam cheese, grated 100 g Low-fat sour cream to garnish   Salsa Read more
200 g Penne (or similar pasta) 500 g broccoli florets 30 g Oil spray 2 Tbsp butter 30 g flour 1 clove garlic, crushed 1 pinch dried red chili flakes 500 mL milk 185 g canned tuna in water, drained, flaked 2 tbsp oil-free sun-dried tomatoes, sliced 50 g grated mozzarella cheese Fresh basil Read more
450 g asparagus, cooked 600 g rocket (ruccola), washed 3 tomatoes, sliced 2 Tbsp capers, drained 3 Tbsp grated parmesan cheese 200 g hot-smoked salmon 600 g sliced new potatoes 3 tbsp low-fat French dressing Read more
1 tsp vegetable oil 95 g chopped onion 1 minced garlic clove 1.5 L water or chicken broth or 4 tsp of cubes chicken bouillon 480 g package tofu (calcium-set), silken, patted dry and cut 2 chopped tomatoes 3 chopped green onions (optional) 600 g fresh spinach leaves, washed and dried, torn or cut (if large) or 1 box frozen chopped spinach, thawed and squeezed dry 1 Tbsp (15 mL) soy sauce Read more
2 large onions 1 green bell pepper 3 garlic cloves 2 fresh, diced jalapeno chilies 2 Tbsp (30 mL) vegetable oil 1 Tbsp chili powder 1 Tbsp ground cumin 1 can whole tomatoes 2 medium zucchini - 2 medium summer squash 1 can rinsed kidney beans 50 g chopped, fresh cilantro (or coriander) Salt and pepper to taste Read more
60 g vegetable oil spray (non-stick) 340 g frozen spinach, thawed) 475 g brown rice (cooked) 2 Tbsp olive oil 240 mL egg-whites 65 g mozzarella cheese (shredded) 240 mL milk (low-fat) 1/2 medium onion (chopped) 1/4 tsp oregano 1/4 tsp thyme (dried) 1/4 tsp rosemary (dried) 1/2 tsp Worcestershire sauce Read more

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