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Pork steaks, hungarian pepper sauce and rice

A recipe from Jamie Oliver´s book „15 minute kitchen“. I´d rather say it takes about 30 minutes to prepare (the veggies need more time to be well cooked, allthough if you like your vegetables with a lot of bite, this is a good recipe) and to us more suited to feed 6 people, but it still tastes as good as it looks.

4 portions

Ingredients
SAUCE:
2 mixed-colour peppers
1 red onion
1 carrot
1 bulb of fennel
1 eating apple
olive oil
2 tsp sweet smoked paprika,
plus extra to serve
4-5 fresh bay leaves
4 cloves of garlic
2 tbsp balsamic vinegar
500g passata
Possibly some extra water depending on thickness of sauce

PORK:
500g pork fillet
1 tsp ground coriander

TO SERVE:
300g (1 mug) brown rice
wholegrain
70g rocket
1 lemon
4 tbsp fat-free natural yoghurt

Preparation:

1. Deseed the peppers, peel and halve the onion, trim the carrot, trim and quarter the fennel (reserving any leafy tops), then slice them all in the processor with the apple.

2. Put 2 tablespoons of oil into the casserole pan, tip in the sliced veg, add the paprika and bay leaves, squash in the unpeeled garlic through a garlic crusher, season with salt and pepper, and fry, stirring regularly.

3. Slice the pork into medallions, flatten them slightly with your fist, then rub with salt, pepper, the ground coriander and 1 teaspoon of oil, then put on the griddle pan until cooked through, turning when nicely charred.

4. Add the balsamic and passata to the peppers, season to taste and bring to the boil.

5. Sprinkle the rice with an extra dusting of paprika. Dress the rocket in the bag with the lemon juice and a small pinch of salt, then fold most of it through the sauce. Tip the sauce on to a platter, place the charred pork on top and scatter with the remaining rocket. Drizzle with the yoghurt, scatter over any reserved fennel tops and serve with the fluffy rice.

Costs: € 3,00 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 511/2140
Protein (gr): 35
Fat (gr): 14,5
Carbohydrates (gr): 54
sugar (gr): 20,5
Fibers (gr): 12

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Spicy mackerel with soybean sprouts, cucumber and corn

2 portions

Ingredients:
250 gr mackerel in oil
1 onion
1 tbsp oil
1 tsp sambal oelek (chili paste)
½ tsp galangal
1 tsp grounded ginger
4 gr sugar
½ tbsp vinegar
3 tbsp sweet soysauce
½ cucumber
350 gr corn
100 gr soybean sprouts
50 ml water

Preparation:
Peel and chop up the onion. Let mackerel drain well in a sieve. Put oil in a skillet and fry softly for about 3 minutes. Add mackarel, sambal, galangal, ginger, sugar, vinegar, soysauce and 50 ml water. Simmer gently while stirring. Put the corn in a small pot and let simmer until warm.
Clean the soysprouts and drain well. Wash the cucumber and cut into small strips. Mix in the soysprouts with the mackerel and simmer for about 3 minutes. Drain the corn and put it on the plates. Put the mackerel and cucumber on the plates also.
Serve with prawn chips.

Costs: € 1,92 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 428/1791
Protein (gr): 29
Fat (gr): 15
Carbohydrates (gr): 42
sugar (gr): 14
Fibers (gr): 7

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Coconut-lemonsoup with grilled shrimp

Festive and easy to cook. What more can one ask for?

4-8 portions (as starter or small appetizer)

Ingredients:
2 tbsp oil
1 big tsp yellow currypaste
500 ml chickenstock
200 ml coconutmilk
1 tsp lemon zest
8 big shrimps
1 tsp seasalt, grinded
½ tsp chilipepper, grinded
Garnish: koriander

Preparation:
Heat 1 tbsp oil and fry the curry paste until it begins to smell. Pour in the chickenstock and the coconutmilk and bring to a boil. Stirr the lemonzest in the soup. Let simmer for about 5 minutes.
Brush the shrimps with oil and sprinkle seasalt and chilipepper on them. Grill the shrimps in 3-5 minutes until golden brown.
Pour the soup in 8 small glasses or 4 bowls, hang the shrimps over the edge. Put on some koriander leaves.

Costs: € 0,83 (4 portions) or € 0,42 (8 portions) per portion

Nutritional value (when served in 8 portions!)
Kcal/KJ: 134,5/563
Protein (gr): 7
Fat (gr): 10
Carbohydrates (gr): 8
sugar (gr): 2
Fibers (gr): 1

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Spaghetti bolognese

Tasty, easy and healthy!

4 portions

Ingredients:
300 g minced meat
2 onions
1 big garlic clove
300 g carrots
2 bell peppers
500 ml pureed tomatoes
2 tbsp mixed italian herbs
2 chicken- or vegetable stock cubes
200 ml water
Olive oil
Parmesan cheese
500 g spaghetti

Preparation:
Dice onion, carrots and bell peppers.
Fry the onions softly in a dash of olive oil, put the minced meat in and fry the minced meat loosed till brown. Press the garlic in the cooking pan, put carrots and bell peppers in and bake for about 3 minutes. Sprinkle the herbs over the vegetable-meat mixture and crumble the stock cubes in. Pour the water and pureed tomatoes in en let the whole thing simmer for about an hour (longer is also okay, the flavours will be even better).
Season the sauce to taste.
Cook the spaghetti according to the instructions on the package “al dente” and serve with the sauce and grated parmesan cheese.

Costs: ca. 1,15 per portion
Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 630/2641
Protein (gr): 29
Fat (gr): 33
Carbohydrates (gr): 48
sugar (gr): 10
Fibers (gr): 8

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Spring hotchpot

We love to eat this hotchpot in spring. It is ideal to get rid of „left-over“ portions vegetables and especially very colorfull to the eye.

4 portions

Ingredients:
800 g potatoes
300 g carrots
Salt, pepper
2 dl milk
1 bell-pepper
2 spring onions
1 onion
2 cloves of garlic
butter
2 tomatoes
½ cucumber
3 hands full of salad
parsley

Preparation:
Peel the potatoes, cut carrots and potatoes in pieces en boil in water with salt until done.
Meanwhile cut the onion, spring onions and bell pepper in (little) pieces. Fry the onion in a little butter until soft, give spring onions and bell pepper to the onion and press the garlic above this mixture. Braise about 3 minutes.
Cut tomatoes and cucumber into little pieces and rip the salad into pieces.

Mash the potatoes with the carrots in the pan. Stirr in the milk and season with salt and pepper. Stirr the warm en cold vegetables under the mash en sprinkle a little parsley on top.

Serve hot, if wished with a cooked egg or a piece of meat.

Costs: ca. € 0,75 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 305/1277
Protein (gr): 8
Fat (gr): 6
Carbohydrates (gr): 50
sugar (gr): 15
Fibers (gr): 9

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Kaspressknödel (flattened cheese-knödel)

Another lovely recipe to get rid of your stale bread. Everyone has her own recipe, I give you ours. A delight!

4 portions

Ingredients:
400 g stale bread in little cubes
1 big onion
250 g Emmental cheese (or another spicy cheese
Ca. ¼ l milk
2 eggs
salt
butter
flour
1 l strong meat or vegetable broth

Preparation:
Pour the warm milk over the bread. Finely chop the onion and fry in a little butter.
Put the grated cheese and the onion in with the bread and season with salt. Pour the eggs in and knead, if needed with some flour, to a „knödeldough“. Make 8 balls out of the dough.
Flatten the balls en fry in ca. 50 g butter until golden brown and warm.
Take the knödel from the pan, sprinkle some flour over the remaining fat und pour in the cold broth. Stirr well!
Season to taste with salt and pepper and bring to a boil.
Put 2 knödel on a plate, pour the sauce on the knödel and serve.

Costs: ca. € 0,99 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 679/2844
Protein (gr): 26
Fat (gr): 36
Carbohydrates (gr): 60
sugar (gr): 8
Fibers (gr): 4

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Spinach „knödel“ (breadballs)

When we´ve got some stale bread, I cut it into little dices and put it in a bag in the freezer until I have saved enough to make knödel.
I love this way of using stale bread and once you´ve learned how to make knödel, it is a very simple recipe to cook.

4 portions

Ingredients:
400 g stale bread, cut into little dices
Ca. ¼ l milk
200 g spinach
1 small onion
3 cloves of garlic
50 g butter
2 eggs
Nutmeg, salt, butter, parmesan cheese

Preparation:
Pour the hot milk over the diced bread. Fry the finely chopped onion softly in the butter, put the spinach and crushed garlic to the onion. Put all the ingredients with the bread in a bowl and form into knödel-dough. Careful: you might think at first that the dough is too dry, but it isn´t, so don´t put in any extra milk or butter!
Form 8 balls from the dough and put this in hot water (do not boil) and let simmer until ready in about 10-15 minutes.
Pour browned butter over the spinachknödel and sprinkle grated parmesan cheese over them.

Costs: ca. 0,65 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 721/3022
Protein (gr): 18
Fat (gr): 44
Carbohydrates (gr): 60
sugar (gr): 8
Fibers (gr): 4,5

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Scheiterhaufen (pyre/breadpudding)

Recipes for stale bread are always good and for this recipe you will make sure your bread gets too old to eat as a sandwich.

4 portions

Ingredients:

4 appels
3 eggs
½ l milk
3 tbsp raisins
1 pinch of salt
250 g stale white bread
1 pkg vanilla sugar
1 pinch of cinnamon
80 g sugar

Preparation:
Slice the bread. Mix milk with eggs, sugar, vanilla sugar and a pinch of salt.
Let the raisins soak in some water for about 10 minutes. Meanwhile peel the apples, cut out the core en slice quit thin.
Preheat the oven at 200°C. Grease a casserole. Mix apples, raisins and cinnamon.
Dunk the bread in the milk-mix and make layers in the greased casserole. First a layer of bread, than apple and raisins, bread, apple etc. The top layer must be bread. Pour the rest of the milk-mixture over the top layer and bake for 40 minutes.

Costs: € 0,73 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 485/2032
Protein (gr): 12
Fat (gr): 11
Carbohydrates (gr): 83
sugar (gr): 50
Fibers (gr): 6

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Erdäpfelblattln (potato fritter)

Another Tyrolean classic! Very cheap, very tasty and not too difficult to make. We usually eat this with pickled cabbage and bacon cubes, but you can vary with a lot of different side dishes.

4 portions

Ingrediënts:
500 g potatoes
100 – 150 g flour
1 tbsp butter
1 egg
Salt
Caraway seed
Nutmeg
Cooking fat or oil

Preparation:
Cook the potatoes, strain them hot, put on butter (it melts because of warmth), knead quickly with herbs and the egg (attention: it should not stick), roll it out very thin, cut out rectangular pieces, deep-fry, serve quickly.

Serve with: pickled cabbage, red cabbage, stewed apple of apple puree

Costs: ca. € 0,25 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 274/1145
Protein (gr): 6
Fat (gr): 10
Carbohydrates (gr): 38
sugar (gr): 1
Fibers (gr): 3

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Cheese-onion-breadrolls

Another easy recipe for lovely breadrolls. These are perfect to take to school or work. 12 of these breadbuns cost as much as 1 cheese-onion-breadroll at the bakers´, so worth the try.

12 pieces

Ingredients:
500 g flower
10 g butter
1 packet dry yeast (7 g)
A little sugar and some salt
75 g grated cheese
3 onions

Preparation:
Put the yeast with 100 ml lukewarm water and ½ teaspoon sugar in a small bowl and let it rest for 10 minutes.
Take a bowl and put the flower and 1 tsp salt in, mix in the yeast mixture and another 200 ml of lukewarm water. Leave it in a warm spot for about an hour.
In the meantime fry the onions in a bit of butter until golden brown and grate the cheese.
When the dough has doubled in size form 12 breadrolls and put the onions and cheese on. Leave to rise for about another half hour in a warm spot (this can be the oven on 40°C). Bake for 20 minutes on 190°C and ready are your homemade breadrolls!

Costs per breadroll: ca. € 0,10

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 187/782
Protein (gr): 6
Fat (gr): 3
Carbohydrates (gr): 32
sugar (gr): 2
Fibers (gr): 2