Mussels , stewed with vegetables.

 293 kcal.

PFC 17/17/16

For two portions use are defrosted mussels, or shrimps.

100 gr of broccoli, 50 gr stem of celery, 30 gr of zucchini, 25 gr miso-paste, 100 ml. coconut milk, 100 ml. of water, 2 garlics, 100 ml. olive oil, 30 gr soya sauce, one tbl.sp .fish sauce,  3 twigs for cilantro, 3 feather  for green onion, 5 gr fresh ginger, red pepper by taste.

In coconut milk mix a miso-paste add water.In butter oil  fry chopped garlic. Add mussels, slightly beaten lemongrass, chopped ginger, add milk with paste, fish, soya  sauce, mix.  Close  lid and cook after boiling are 3 min is on the weak fire. Turn off fire and infuse ten min, remove a lemongrass.

Broccoli separate on inflorescences, zucchini  clean and cut on cubes, cut celery. Cook vegetables in steam machine, or in water for 5 min. Ready vegetables, add to mussels and mix. Serve with chopped cilantro, and green onion. If  you   need, add sea salt and red pepper by taste.

Medals of perch with puree of green peas.

411 KCAL.

PFC 33/20/22

For one portion use are 140 gr fillet of perch on skin, 3 twigs of fresh  thyme, 2 garlics, pinch for sea salt, grinded fresh red pepper and black.

10 ml. of olive oil.

For purée.

120 gr fresh or frozen green peas, 50 gr of leek, 10 gr of butter oil , vegetable broth, or water. Pinch of Provence herbs.

Cook peas with onion leek in vegetable broth, or water, add pinch for herbs, salt, pepper.After  cooking to filter, and shake in blender,as=dd piece for butter oil and mix.

Perch fillet cut on pieces, cut slightly a skin, that in fry medals are not deforming.Warm slightly pan, add olive oil, chopped garlic, thyme twigs, fry in weak fire till golden colour a garlic. And move to the side a fried garlic with thyme, put a fish. Fry medals on weak fire till a ready  .Ready fish put on  puree, sprinkle with fresh grinded pepper and green decorate.

Cabbage baked pudding with chicken.

435 kcal.

For one portion use 80 gr of cauliflower, 60 gr of broccoli cabbage, 50 gr of chicken filet, 2 garlics, 2 eggs, 15 gr cheese Parmesan, 50 ml. of coconut milk, sea salt, pepper by taste.

Select cauliflower on inflorescences and cook in salted water for 3 min. Cabbage big part  put in form. Fillet chicken chop, and put on top a cabbage in form. And other cabbage mass put on top. Shake yolks with a coconut   oil, add pepper, shredding cheese, garlic chopped.

White eggs shake with a sea salt pinch, ad care in base mass. Ready egg sauce add on cabbage top, keep in warmed till 180C oven for 35 min.

Cutlets of pike with vegetables.

258 kcal.

PFC 17/16.5/8.5

For two portions use are 120 gr of pike without bones, or other non-fat white fish, 30 gr of onion, 50 gr of white cabbage, 2 quail eggs, 2 garlics, salt sea , pepper by taste, 4 twigs of petroselinum, dill, or other green. 10 ml. of olive oil.

For garnish.

60 gr broccoli cabbage, Brussels 60 gr, 10 ml of coconut milk, salt, pepper, Provence herbs by taste.

Yogurt sauce.

35 gr of Crete yogurt, 10 gr of salted cheese as brynza, one ml. juice of lemon, 10 gr fresh chopped green/dill, petroselinum, mint/, garlic chopped, thyme pinch, 5 ml. olive oil, sea salt if you need, pepper.

Cut fish, cabbage, onion, garlic, green chop. All add in blender, add eggs, salt, pepper, shake till one mass.

Form cutlets, fry from a both sides on weak fire with olive oil, add water if need or cook cutlets on stew.

Cook vegetables for garnish are three min in salted water, after slightly fry on weak fire for 2 min, add pinch of Provence herbs and pepper by taste. For a more dietic variant not use a fry, cutlets, vegetables put on the plate, add a yogurt sauce. 

Yogurt sauce.

All ingredients mix, shake in blender till one mass.

Soba with aubergines and ginger sauce.

396 kcal.

PFC 16/6.5/69

For two portions use are 150 gr noodles soba ,200 gr of cleaned aubergines, green onion, one tbl.sp. chopped cilantro, 15 gr of cleaned ginger, 3 garlics, 50 ml. of olive oil, 2 tbl.sp. syrup artichoke, pepper by taste, 50 ml. of water, 5 gr tapis starch.

Clean aubergines, cut for along, shred, salt, mix, infuse 20 min.Fry slightly in pan in olive oil for 2 min, or bake for ten min in warmed oven till 180C ,sprinkle with olive oil.

Soba cook till a condition al dente and mix with aubergines, green onion, syrup, and in serve sprinkle with cilantro and green onion.

For sauce.

Ginger, garlic shred, or chop. Soya sauce, rice vinegar, artichoke syrup mix, lead till boiling. After dilute in  water a starch, and add in sauce, mix, And in thickness turn off fire and remove. Filter. And for the diversify dish add red sweet pepper, zucchini , broccoli, pods kidney beans, asparagus, carrot, and other your favourite vegetables.And mushrooms as shiitake , champignons,  or  oysters. Do not fear to experiment , all will be a done!