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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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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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Apple-blueberry muffins

Sometimes you just crave something sweet, these apple-blueberry muffins are easy and quickly made.

Ingredients for 12 muffins:
100 g plain white flour
200 g whole wheat flour
150 g cane sugar + some extra
½ teaspoon salt
2 teaspoons baking powder
80 ml vegetable oil
1 egg
80 ml milk
120 ml applesauce
100 g fresh blueberries
½ appel

Cooking:
Preheat the oven to 200°C (400 F). Line 12 muffin cups with paper liners. Whisk together the white flour, whole wheat flour, sugar, salt and baking powder in a bowl.
Whisk in the oil, egg, milk, applesauce until the mixture is moistened. Carefully stir in the apple and blueberries. Spoon the better in the muffins cups, filling them 2/3 full. Sprinkle with a little cane sugar for a nice crunchy topping.
Bake the muffins for 20 minutes in the preheated oven until they are risen and golden brown. A toothpick should come out clean.

Costs: ca. € 0,21 per muffin

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 218/917
Protein (gr): 3
Fat (gr): 8
Carbohydrates (gr): 33
sugar (gr): 16
Fibers (gr): 3

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Macaroni with a creamy broccoli-chicken breast sauce

We think this is a very festive recipe and allthough it takes about an hour to make it, you end up with something special with very normal ingredients. Pour a festive drink and you can serve this, not very expensive, recipe for a special occasion!

Serves 4

Ingredients:
2 large eggs
1 tbsp dried parsley
4 tbsp grated Parmesan cheese
300 g chicken breast
Salt, pepper
1 stalk of broccoli (ca. 500 g)
4 large tomatoes (ca. 400 g)
100 ml whipping cream
Dash lemonjuice
2 tbsp cornstarch
300 g macaroni
50 g butter
250 ml milk
3 cloves of garlic
1 chicken stock cube
1 tl oregano

Prepare (25 minutes):
Boil the eggs in 10 minutes.
Cut the chicken in 1 cm cubes en season with salt en pepper. Cut the broccoli into florets, peel the thick stem and cut the inside of the stem into small pieces. Cut the tomatoes in 4, remove the seeds and cut into pieces.
Fill the cream in a small bowl, whisk the lemon juice in the cream until thickened. Now you have a sour cream.
Add some water to your cornstarch until you have a thick slurry.
Cool the eggs in cold water, peel and scoop out the yellow. Cut the egg white in very small cubes and mash the yolks. Mix the parmasan cheese, parsley and eggwhite in a bowl.
Clean your counter.

Cook (25 minutes):
Cook de macaroni al dente. Cook water with some salt, put the broccolistem in first for 3 minutes, than put the florets in. Cook in ca. 5 minutes, then rinse the broccoli. Fry the chicken breast in butter until brown in ca. 3 minutes. Scoop the chicken breast out and stirr the milk in with the baking fat. Press the garlic in en put the cornstarch slurry in, stirr well until nice and thick.
Put the eggyolks, broccoli, tomato, chicken breast and oregano in the sauce. Season to taste with salt and pepper. Stirr in the cream just before serving.

Serve:
Put some macaroni on a plate, scoop some sauce over it and sprinkle the eggwhite/Parmesan/parsley-mix over it.

Costs: ca. € 1,75 per person

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 606/2537
Protein (gr): 35
Fat (gr): 31
Carbohydrates (gr): 42
sugar (gr): 9
Fibers (gr): 6

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Spicy „Kung Po“ chicken

2 portions

Ingredients:
2 chickenbreasts
3 garlic cloves
3 spring onions
6 slices fresh ginger
5 dried chili´s
1 eggwhite
pale medium dry sherry (or cooking wine)
soysauce
vinegar
sesame oil
3 dl oil
50 g peanuts
sambal/chili paste
salt, pepper

Preparation:
Cut the chicken breast into cubes. Whisk the eggwhite with 1 tbsp sherry, salt and pepper. Put in the chicken and let marinate for 30 minutes. Chop the springonions, garlic and ginger very small. Make a sauce from 2 tbsp soysauce, ½ tsp sesame oil and 1 tbsp water.
Put the wok on the stove on high heat. Roast 50 g peanuts until they smell nice and aromatic. Take the peanuts out of the wok and set aside.

Put 3 dl oil in the wok. Sear the chickenbreast until golden brown. Take out of the wok with a skimmer and drain on kitchenpaper. Leave 2 tbsp of oil in the wok and pour the rest in a separate bowl or pan. Preserve for later usage.
Reheat the 2 tbsp of oil again. Stirfry the chili very short, then put in the garlic, ginger and springonions. Stirr for about 1 minute, then put in 2 full tsp of sambal and the soysauce mixture. Put in the chicken and stirr for about 1 – 2 minutes. Sprinkle the peanuts on and serve.

Great side dishes are rice and a (cucumber)salad.

Costs: ca. € 2,65 per portion

Nutritional value
(approximately, calculated with an online calculation chart)
Kcal/KJ: 434/1822
Protein (gr): 41
Fat (gr): 20
Carbohydrates (gr): 18
sugar (gr): 4
Fibers (gr): 6

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Kale casserole with peanut butter

Years ago we found this recipe somewhere in the internet. We liked the idea and tried it out. And it is good! We adapted the recipe to our taste and ever since this is one of our favorites.

Ingredients for 4 portions:
1 kg potatoes
Salt, pepper, nutmeg
1-2 dl milk
30 g butter

1 bag of kale, pre-cut (ca. 300 g)
100 g peanut butter
1 heaped teaspoon sambal
½ teaspoon galanga
½ teaspoon cumin
1 tablespoon gingersyrup
4 tablespoon sweet soysauce

500 g minced meat
1 onion
20 g butter
Salt, pepper

Preparation:
Peel the potatoes, cut in big chunks and cook in salted water until done.
Put the kale in a pan with salted water en cook max. 20 minutes until done.
Cut the union into small pieces.

Cooking:
Glaze the union in 20 g butter, then put the minced meat in and fry until brown. Season with salt and pepper. Put the meat in a buttered casserole.

Drain the kale, put in the peanut butter, sambal, galanga, cumin, gingersyrup en soysauce. Stir well and put the kale-mix in the casserole on top of the minced meat.

Drain the potatoes, mash with milk and butter. Season to taste with salt, pepper and nutmeg. Scoop the mash unto the kale in the casserole.

Preheat the oven to 180°C, put the casserole in the oven en bake for 30 minutes.

An easy recipe that can be prepared the day before, so you only have to put the casserole in the oven.

Costs: ca. € 1,70 per person

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 962/4028
Protein (gr): 40
Fat (gr): 66
Carbohydrates (gr): 44
sugar (gr): 15
Fibers (gr): 9