Wednesday 26. Jan. 2022, week 4
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Chilli con carne
Curried chicken with ...
Pork tenderloin stew
Pizza whirls with ham ...
Greek meatloaf with ...
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Serving price: 7,25 €
Salmon with Greek salad
 
Salmon with Greek saladFry the salmon in rape seed oil, skin-side down. Fry the salmon over a medium heat for approx. 15-20 mins. Season with salt and pepper and grated ginger.

Cut the tomatoes into wedges, the ...
501 Kcal Per Serving
F: 35 g, P: 35 g, C: 14 g
1,002 Kcal (107 Kcal/100 g)
Energy for the recipe Salmon with Greek salad

Serving price: 4,43 €
Barbecue chicken drumsticks with tomato salsa
 
Barbecue chicken drumsticks with tomato salsaPreheat the oven to 200ºC/fan oven 180ºC.

Brush the chicken with barbecue sauce and season with a little salt. Bake in the oven for 40-45 mins.

793 Kcal Per Serving
F: 37 g, P: 48 g, C: 72 g
3,170 Kcal (100 Kcal/100 g)
Energy for the recipe Barbecue chicken drumsticks with tomato salsa

Serving price: 4,83 €
Pork tenderloin stew
 
Pork tenderloin stewRemove the sinew from the tenderloin if not already removed. Cut the tenderloin into 1 cm thick pieces, pat dry and season with salt and pepper.

Cut the bacon into diagonal strips ...
615 Kcal Per Serving
F: 20 g, P: 44 g, C: 65 g
2,458 Kcal (122 Kcal/100 g)
Energy for the recipe Pork tenderloin stew

Serving price: 7,11 €
Stir-fry with prawns and noodles
 
Stir-fry with prawns and noodlesSauté the prawns with crushed garlic in a little soy and transfer to a bowl.

Cut the pepper into cubes, the broccoli into small pieces and chop the onions.

453 Kcal Per Serving
F: 4 g, P: 45 g, C: 65 g
906 Kcal (83 Kcal/100 g)
Energy for the recipe Stir-fry with prawns and noodles

Serving price: 0,27 €
Pizza whirls with ham and cheese
 
Pizza whirls with ham and cheeseBlend the yeast in the hand-hot water. Add the oil, salt and flour. Knead the dough well.
Place a clean, damp tea towel over the bowl and leave to rise in a warm place for 30 mins.

Roll ...
96 Kcal Per Unit
F: 3 g, P: 6 g, C: 13 g
3,056 Kcal (170 Kcal/100 g)
Energy for the recipe Pizza whirls with ham and cheese

Serving price: 4,56 €
Pita bread with tuna and egg
 
Pita bread with tuna and eggHardboil the eggs and chop.

Cut the cucumber into cubes and the tomato into wedges. Chop the lettuce.

Make a dressing out of fromage frais, olive oil and add ...
759 Kcal Per Serving
F: 13 g, P: 48 g, C: 113 g
3,036 Kcal (98 Kcal/100 g)
Energy for the recipe Pita bread with tuna and egg

Serving price: 2,28 €
Indian chav chav
 
Indian chav chavCook the spaghetti according to the instructions on the packet.

Cut the sausages into slices and the onion into small pieces. Fry the sausages and onion in a deep frying pan or ...
881 Kcal Per Serving
F: 39 g, P: 32 g, C: 105 g
1,761 Kcal (229 Kcal/100 g)
Energy for the recipe Indian chav chav


Mexican wraps with chicken
 
Mexican wraps with chickenShred the lettuce, cut the tomato into wedges and dice the onion and cucumber. Open the tin of sweetcorn.

Cut the chicken into cubes or strips.

Heat the oil ...
758 Kcal Per Serving
F: 31 g, P: 44 g, C: 78 g
3,032 Kcal (122 Kcal/100 g)
Energy for the recipe Mexican wraps with chicken

Serving price: 3,22 €
Minestrone soup
 
Minestrone soupWash the vegetables. Cut the onions and carrots into small cubes, the leeks into thin slices, the mushrooms into quarters and finely chop the white cabbage. Split the chilli pepper and remove the seeds, then chop (quantity ...
535 Kcal Per Serving
F: 16 g, P: 28 g, C: 75 g
2,142 Kcal (64 Kcal/100 g)
Energy for the recipe Minestrone soup

Serving price: 7,79 €
Greek meatloaf with tzatziki
 
Greek meatloaf with tzatzikiPreheat the oven to 200º C/fan oven 180º C.

Mix the mince with 2/3 of the feta. Finely dice half of the garlic and add to the mince mixture. Season with salt and pepper.
Add ...
1,009 Kcal Per Serving
F: 54 g, P: 70 g, C: 66 g
4,035 Kcal (105 Kcal/100 g)
Energy for the recipe Greek meatloaf with tzatziki
  
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  • Recommended energy composition:
    Fat: 20-35%
    Protein: 10-35%
    Carbohydrate: 45-65%

    The recommendation is individual and depends on your daily activities.

    Source: (IOM) 2002

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    Daily energy needs
    Male about 11.000 kJ.
    Female about 9.000 kJ.
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Most used ingredients

1.Sea salt
2.Black Pepper
3.Onion(s)
4.Garlic
5.Olive oil
6.Rape seed oil
7.Wheat flour
8.Water
9.Egg(s)
10.Carrots
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