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500 Calorie Recipes .pdf


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Mini Meatballs & Pasta
Main Meal
Serves: 6
Shopping & Ingredients List:
Meatballs
400g Pork Mince
4 Bread Slices, crumbed
1 tsp Crushed Garlic
1 Egg, beaten
1 tbsp Barbecue Sauce
pinch of Salt & Pepper
Sauce
1 Onion, chopped
2 Garlic Cloves, crushed
4 tbsp Olive Oil
1 tsp Dried Oregano
400g tin Chopped Tomatoes
1 tbsp Red Pesto
Other
250g Penne Pasta

Method
1. Mix all the meatball ingredients together with a large spoon. Shape into small balls. Store in fridge.
2. Place a large frying pan over a medium heat & add oil. Once hot, add the onion & garlic, cook until lightly
coloured. Add the oregano, chopped tomatoes & pesto to the pan, leave to simmer for 5 minutes.
3. Meanwhile cook the pasta as per the packet instructions. Drain & set aside. Keep warm.
4. Add the meatballs to the sauce, turn down the heat & simmer for 20-25 minutes. Stir in cooked pasta. Serve
immediately.

Macro info per serving
Protein

Carbs

Fat

Energy

22.5g

48.3g

18.5g

485Kcal

nutritionmadeeasier.recipes

Minty Courgette Spaghetti
Main Meal
Serves: 4
Shopping & Ingredients List:
450g dried Spaghetti
4 small Courgettes, sliced
1 small bunch Mint, chopped
3 tbsp Garlic-Infused Olive Oil
Salt & Pepper to own taste

Method
1. Cook spaghetti according to packet instructions.
2. Meanwhile heat oil in large non-stick frying pan & add the courgettes. Fry for 2-3 mins, stirring occasionally.
3. Drain pasta & toss with the couorgettes & mint. Season to own taste & drizzle over the olive oil from the
frying pan. Serve immediately.

Macro info per serving
Protein

Carbs

Fat

Energy

13.5g

82.2g

12.2g

493Kcal

nutritionmadeeasier.recipes

Store Cupboard Salmon Fishcakes
Main Meal
Serves: 4
Shopping & Ingredients List:
3 large Egg Whites
418g tin Salmon, drained
15g Butter
4 Spring Onions, finely chopped
600g Mashed Potato
4 tbsp Plain Flour
1 tbsp fresh Corinader, chopped
¾ Lemon, zest only
135g dried Breadcrumbs
1 tsp Olive Oil
Salt & Pepper to own taste

Method
1. Preheat oven to 190c (170 fan), 375f, gas mark 5. Grease a non-stick baking tray with olive oil.
2. Whisk one egg white untl light & frothy.
3. Discard skin & bones from tinned salmon. Flake the salmon.
4. Melt butter in a non-stick frying pan. Add spring onions & gently fry for 2-3 minutes. Add to a bowl with mash
potato, coriander. Season with salt & pepper to own taste. Mix together & form into 8 fshcakes.
5. Whisk remaining egg whites. Sprinkle flour onto a plate. Put breadcrumbs on another plate, mix with lemon
zest & season with black pepper to own taste.
6. Lightly cover fishcakes with flour, dip into egg whites, cover with breadcumbs.
7. Put onto baking sheet & cook for 25-30 minutes. Serve 2 fishcakes per person with green salad.

Macro info per serving
Protein

Carbs

Fat

Energy

27g

66g

17g

511Kcal

nutritionmadeeasier.recipes

Vegetable & Apricot Biryani
Main Meal
Serves: 6
Shopping & Ingredients List:
255g Basmati Rice
1 medium Onion, sliced finely
115g Baby Potatoes, quartered
100g Paneer, cubed
100g Frozen Peas & 1¼ tspSalt
60g Cauliflower Florets, small
25g Cashews & 30g Flaked Almonds
20g Unsweetened Dessicated Coconut
15g Dried Apricots, chopped
2 tbsp Sunflower Oil
2 tbsp Tomato Puree
2 tsp Ginger& Garlic, minced
For the Sauce
4 inch stick Cinnamon, broken in half
1 tsp Red Chilli Powder & 2 tbsp Stevia
1 tsp Ground Cumin Seeds & 1 tbsp Ghee
5 Green, Seeded, Ground Cardamom Pods
1 tbsp Ground Coriander Seeds
400g Passata & 45g Plain Yoghurt
100ml Half-Fat Creme Fraiche

Method
1. Dry fry the nuts & coconut flakes. Cook rice according to packet instructions.
2. Make the sauce. Whisk together the passata, ground coriander, cardamom, cumin, chilli powder, stevia &
salt. Heat the ghee in a large saucepan & add the cloves, cinnamon, bay leaf tomato puree, ginger & garlic.
Saute for a few moments, then add the passata mixture. Stir & cover with a lid. Allow to simmer on a very low
heat for 40-45 minutes, stirring often
3. Heat the sunflower oil to shallow fry the vegetables one by one. Start with the onions, remove from the pan
when golden, then in the same oil, add the puree, ginger & garlic. Shallow fry the potatoes (until 80% cooked),
& then paneer until golden all over. If needed add splashes of water.
4. Combine the apricots, nuts & coconut flakes. Preheat the oven to 190°c (170 fan), 375f, gas mark 5.
5. Remove the sauce from the heat & quickly whisk in the creme fraiche & yoghurt. Add all the veg except
onions. Mix.
6.Layer up the biryani. Scatter in some golden onions. Add a layer of rice, sprinkle over some fruit & nuts. Add
the vegetables in sauce & onions. Repeat.

Macro info per serving
Protein

Carbs

Fat

Energy

13.3g

53g

21.6g

460Kcal

nutritionmadeeasier.recipes

Halal Spicy Lamb
Main Meal
Serves: 4
Shopping & Ingredients List:
1kg New Zealand Lamb, diced*
Marinade
1 tbsp Crushed Garlic
1 tsp Red Chilli Ginger Masala
1 tsp Chilli Powder
1 tsp Dhana Jeeru (Cumin) Powder
2 tbsp Red Wine Vinegar
1 tsp Mustard Powder
1 tsp Lemon Pepper
1 tbsp Portugese Spice
2 tbsp Tomato Puree
Sauce
30g Butter
1 tsp Crushed Garlic
6 tbsp Sweet Peri-Peri Sauce
* imported New Zealand lamb is halal & sold by
most major UK supermarkets. It is not
necessarily labelled as Halal.

Method
1. Mix together the marinade ingredients, coat the lamb & allow to mainade for at least 30 minutes.
2. Place the lamb & 350ml of water into a saucepan. Cook on a medium heat until the water has evaporated.
3. Meanwhile heat oven to 180c (160 fan), 350f, gas mark 4.
4. Mix butter, garlic & piri piri sauce into the lamb. Place in ovenproof dish & bake for 10-15 minutes. Serve
immediately.

Macro info per serving
Protein

Carbs

Fat

Energy

65g

5.7g

44.7g

462Kcal

nutritionmadeeasier.recipes

Bacon, Chicken & Pea Risotto
Main Meal
Serves: 4
Shopping & Ingredients List:
1 skinless Chicken Breast, chopped
4 rashers Bacon, chopped
100g frozen Peas
350g Risotto Rice
1.5 ltr Vegetable Stock
Salt & Pepper, to own taste

Method
1. Place bacon & chicken in large saucepan & cook for 5-7 mins.
2. Put stock into small saucepan & bring to a simmer.
3. add risotto rice & cookfor 1 min, stirring constantly. Add ladleful of simmering stock. Cook, stirring constantly
until liquid absorbed.
4. Continue to add stock a ladle at a time, stirring constatntly until last ladle. Add peas & stock. Keep stirring.
Once final stock absorbed, serve immediately. Season to own taste.

Macro info per serving
Protein

Carbs

Fat

Energy

24.7g

75g

7.2g

465Kcal

nutritionmadeeasier.recipes

Kickstart Paella
Main Meal
Serves: 4
Shopping & Ingredients List:
300g long-grain Rice
400g frozen Seafood Mix, defrosted
110g Chorizo, chopped
200g frozen Peas
1 ltr Fish Stock
1 tbsp Olive Oil
1 Onion, sliced
1 tsp Turmeric
1 tspSmoked Paprika
Salt & Pepper to own taste

Method
1. Heat the oil in a deep frying pan. Then soften the onion for 5 mins without browning. Add the chorizo & fry
until it releases its oils. Stir in the turmeric. paprika & rice until coated by the oils, then pour in the stock. Bring
to the boil, then simmer for 15 mins, stirring occasionally.
2. Tip in the peas & cook for 5 mins, then stir in the seafood to heat through for a final 1-2 mins cooking or until
rice is cooked. Season to own taste & serve immediately.

Macro info per serving
Protein

Carbs

Fat

Energy

32g

75g

12g

518Kcal

nutritionmadeeasier.recipes

Christmas Cake
Snack
Serves: 16
Shopping & Ingredients List:
250g Dark Sugar & 3 largeEggs,beaten
175gButter & 100g Blanched Almonds,
chopped
1Orange, juice & zest only & 1 Lemon, juice &
zest only
2 tbsp Dark Sugar & 100g Almond Flour &
200g Plain Flour
1 tsp Baking Powder & 3 tbsp Candied Ginger
, chopped & 350ml Brandy
1 tsp Ground Mixed Spice & 1 tsp Ground
Cinnamon
100g Candied Mixed Peel & 75g Figs, chopped
75g Ready-to-Eat Apricots, chopped
300g Raisins & Sultanas & 100g Glace
Cherries, chopped

Method
1. Combine the brandy, 2 tbsp sugar, spices in a jar. Add dried fruits & mixed peel. Stir & soak for a day.
2. Divide soaked fruit into two portions. Blitz one in food processor to make a paste.
3. In a pan, combine the paste with the soaked fruit, cherries, apricots, figs, sugar, butter, zests & juice. Bring
slowly to boil, stir until butter has melted. Reduce heat & simmer & stir for 10 mins. Remove pan from heat &
cool for 30 mins.
4. Preheat oven to 150c (130 fan), 265f, gas mark 2. Grease & line a deep 8 inch cake tin with greaseproof
paper.
5. Toast the blanched almonds carefully in non-stick frying pan until they turn golden. Allow to cool. Add to a
bowl with eggs & almond flour. Mix well with a wooden spoon.
6. Sift the flour & baking powder into the bowl & combine gently. Fold in the candied ginger. Spoon mixture into
the tin.
7. Place tin in oven & bake for 45 mins then turn down heat to 140c (120 fan), 225f, gas mark 1. And bake for
60-90 mins until top is very firm to touch. If cake darkens too quickly cover with foil during the bake. Skewer
cake with small thin blade in centre to check cooked through. Knife should come out clean.
8. While cake is warm, prick holes all over the surface & using extra brandy spoon over until cake has
absorbed the brandy. Leave cake to cool in a tin. When cool, remove the baking paper then wrap in new
baking papaer & tin foil. Store in airtight container.

Macro info per serving
Protein

Carbs

Fat

Energy

6.1g

63g

16.5g

469Kcal

nutritionmadeeasier.recipes

Vegan Lasagne
Main Meal
Serves: 6
Shopping & Ingredients List:
250g Red Lentils
1 tbsp Olive Oil
1 Onion, finely diced
1 Carrot, finely diced
1 Red Pepper, finely diced
1 Vegetable Stock Cube
200g Baby Spinach Leaves
9 Lasagne Sheets
pinch Nutmeg
little Oil for greasing
Salt & Pepperto own taste
For Sauce
30g Vegan Butter
4 tbsp Plain Flour
300ml Soya Milk
1 tsp Nutmeg
1 tspDijon Mustard
1 tsp Cider Vinegar

Method
1. Heat oil in large saucepan & cook the onion, carrot, red pepper for 8-10 mins.
2. Add lentils, stir to combine & cover with cold water. Add stock cube & bring pan to simmer. Stir frequently.
Top with water until lentils are cooked. Takes 15-20 mins.
3. In another pan, blanch spinach in boiling water until just wilted. Squeeze out excess water.
4. Using spinach water, add a drop of olive oil & then lasagne sheets. Cook until al dente. Drain & rinse with
cold water.
5. Make sauce by melting butter in a pan, add the flour & stir until thickens. Add half the soya milk & whisk over
heat. Keep adding milk & whisking until have thick, smooth sauce. Whisk in nutmeg, vinegar & mustard.
6. Grease lasagne baking dish. Add some spinach, season with nutmeg & salt & pepper. Add about a third of
the sauce. Place 3 lasagne sheets on top. Add half the lentils & remaining spinach, top with 3 lasagne sheets,
more lentils, final sheets. Pour over remaining sauce & some grated nutmeg.
7. Bake for 20-25 minutes on 180c (160 fan), 350f, gas mark 4.

Macro info per serving
Protein

Carbs

Fat

Energy

20.6g

81.1g

10.1g

499Kcal

nutritionmadeeasier.recipes


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