January 2018 // Archive

Date based archive
16 Jan

In-House Steak – 298 Calories

We L❤️VE beetroot!

Beetroot is an excellent source of iron and folate (naturally occurring folic acid). It also contains nitrates, betaine, magnesium and other antioxidants (notably betacyanin). More recent health claims suggest beetroot can help lower blood pressure, boost exercise performance and prevent dementia.

This simple meal is pan fried fillet of steak served with spinach, salad and grated raw Beetroot in a teaspoon of mayo. Delicious!

Home Made Coleslaw

Diced Cherry Tomato’s

To Follow.

 

12 Jan

Lean Prawns

– Step 1: Wash the prawns and pat dry. Trim the mangetouts and remove any strings. Scrape the carrots and cut in slices. Trim the mushrooms, wipe with a damp cloth and cut in small pieces. Wash the baby corn and snap them in half. Wash the boy choy and slice into circles. Wash the bean sprouts, slice the onion, and chop up the garlic.

– Step 2: Heat the oil and cook the prawn until orange on both sides. Add the mangetouts, carrots, mushrooms, bean sprouts, boy choy, onion, and garlic and fry for 10 minutes. Season with soy sauce and pepper.

Preparation time: approx. 20 minutes (plus cooking time)
Per portion approx. 540 kcal/2260 kJ
72 g P , 14 g F , 26 g CH

Prawn stir-fry with mushrooms

Serves 2:

• 500 g prawns
• 400 g mangetout
• 400 g carrots
• 150 g closed-cup mushrooms
• 300 g baby corn
• 1 large white onion
• 100 g bok choy
• 400 g bean sprout
• 2 garlic cloves
• 3 tbsp sesame oil
• 2 tbsp soy sauce
• black pepper

 

STEPS

– Step 1: Wash the prawns and pat dry. Trim the mangetouts and remove any strings. Scrape the carrots and cut in slices. Trim the mushrooms, wipe with a damp cloth and cut in small pieces. Wash the baby corn and snap them in half. Wash the boy choy and slice into circles. Wash the bean sprouts, slice the onion, and chop up the garlic.
– Step 2: Heat the oil and cook the prawn until orange on both sides. Add the mangetouts, carrots, mushrooms, bean sprouts, boy choy, onion, and garlic and fry for 10 minutes. Season with soy sauce and pepper.
Preparation time: approx. 20 minutes (plus cooking time)
Per portion approx. 540 kcal/2260 kJ
72 g P , 14 g F , 26 g CH