SALMON AND ASPARAGUS PASTA

Transcription

1 SALMON AND ASPARAGUS PASTA RECIPE SERVES 4 100g Lindahls Kvarg Natural 2 Large skinless Salmon Fillets (cut into chunks) 125g Fine Asparagus 400ml Water 1 Fish Stock Cube 1 Onion (chopped) 1 Small Handful Fresh Parsley Juice of ½ Lemon 30g Parmesan Cheese (flaked) 1 Large Egg 400g Dried Whole wheat Pasta Oil for frying Calories (kcal) % Protein (g) % Fat (g) % Of which Saturated fat (g) % Carbohydrates (g) % Of which Sugars (g) 5.2 6% Salt (g) % 1. Cook the pasta according to the pack instructions. 2. While the pasta is cooking, add 400ml of boiling water to the fish stock cube, mix well and leave to one side. 3. Spray a pan with some oil and brown the onions. Add in the stock firstly, then the salmon, asparagus, parsley and lemon juice. Cover and cook for 5 minutes. 4. While the salmon and pasta are cooking beat together the egg and Lindahls Kvarg Natural until smooth. 5. Drain the pasta and return it to the pan, then quickly stir in the egg and Kvarg mix. Stir rapidly until the pasta is fully coated, then add the salmon, asparagus and cooking liquid. Mix well and throw in the flaked Parmesan, chopped parsley and a good pinch of black pepper.

2 GOATS CHEESE, SPINACH AND PEPPER QUICHE RECIPE SERVES 6 250g Lindahls Kvarg Natural 5 Eggs 150g sliced Roasted Red Peppers 100g Baby Leaf Spinach (finely chopped) 100g Soft Goats Cheese (can be replaced with Feta if preferred) Sea salt Shortcut savoury baked pastry case (optional) Calories (kcal) % Protein (g) % Fat (g) % Of which Saturated fat (g) % Carbohydrates (g) % Of which Sugars (g) 3.7 4% Salt (g) % 1. Pre-heat the oven to 180C / 160C fan. 2. Whisk the eggs and Lindahls Kvarg Natural. 3. Add the chopped spinach and sliced peppers to the egg mixture. 4. Pour the mixture into the pastry case (for the crustless version, use a round silicone tray). Break up the cheese into small pieces and sprinkle over the top. 5. Bake for around 30 minutes until golden brown on top.

3 COLESLAW (FOR A BBQ) RECIPE SERVES 6 150g Lindahls Kvarg Natural ½ Teaspoon Mustard Powder Juice of 1 lemon ½ White Cabbage (shredded) 3 Large Carrots (peeled and grated) 1 Medium Red Onion (sliced) Sea salt 1. In a large bowl, mix the carrots, cabbage and onion. 2. In another bowl, blend together the Lindahls Kvarg Natural with the mustard powder and lemon juice. Mix well to get rid of any lumps. 3. Add the Kvarg mix to the vegetables, stir and season to taste. Calories (kcal) 60 3% Protein (g) 4.2 8% Fat (g) 0.6 1% Of which Saturated fat (g) 0.1 <1% Carbohydrates (g) 9.9 4% Of which Sugars (g) % Salt (g) %

4 POTATO SALAD RECIPE SERVES 8 150g Lindahls Kvarg Natural 5 Tbsp Reduced Fat Mayonnaise 3-4 Tbsp Milk 1 Tbsp Parsley finely chopped 1 Tbsp Dill finely chopped 2 Tbsp chopped Fresh Chives Dried Oregano 4 Spring Onions Garlic Powder 2 Dashes Tabasco or Peri Peri Sauce 900g baby new potatoes 2 Red or Orange Peppers (diced) Salt Calories (kcal) 126 6% Protein (g) % Fat (g) 2.9 4% Of which Saturated fat (g) 0.4 2% Carbohydrates (g) % Of which Sugars (g) 4.2 5% Salt (g) % FOR DRESSING: 1. In a large bowl, mix the mayonnaise, 3 tablespoons of milk and Lindahls Kvarg until fully blended. 2. Add the herbs, spring onions, garlic powder and Tabasco sauce. Leave for at least 4 hours or overnight in the fridge. If dressing is too thick, thin with a little more milk. FOR SALAD: 1. Cook the potatoes in boiling water, with a little salt, for minutes until potatoes are just tender. 2. Drain and cool potatoes, then cut horizontally into 1/2-inch rounds. Place in a serving dish with the diced peppers and stir in the dressing, being careful not to break up the potatoes. Season to taste.

5 MORNING MUFFINS RECIPE SERVES g Lindahls Kvarg Natural 120g Porridge Oats 65ml Semi Skimmed Milk 100ml Rapeseed oil 100g Soft Brown Sugar 1 Large Egg (beaten) 150g Plain Flour 1 Tsp Baking Powder ½ Tsp Bicarbonate of Soda 1 Tsp Salt 150g Dried Cranberries Calories (kcal) % Protein (g) % Fat (g) % Of which Saturated fat (g) 1.0 5% Carbohydrates (g) % Of which Sugars (g) % Salt (g) % 1. Preheat the oven to 200 C (180 C fan). Add paper cases to a 12-hole muffin tray. 2. Mix the oats with 250g Lindahls Kvarg Natural and the milk and set aside for 5-10 minutes. Then add the oil, sugar and egg, and beat well until fully mixed. 3. Sift together the flour, baking powder, bicarbonate of soda and salt and add to the oat mix. 4. Stir in the dried cranberries, then divide the mixture evenly into the 12 paper cases. 5. Bake for around 20 minutes until golden brown. 6. Allow to cool for 5-10 minutes in the tin, then transfer the paper cases on to a wire rack. 7. Serve with the remainder of the Lindahls Kvarg Natural and some fresh fruit.

6 BLUEBERRY ALMOND BUTTER SMOOTHIE RECIPE SERVES 2 100g Lindahls Kvarg Natural 150ml Unsweetened Almond Milk 100g Frozen Blueberries 2 Bananas (chopped) 1 tbsp. Almond Butter 1 tbsp. Flaxseed 1 tbsp. Chia Seeds 1. Add all the ingredients to a blender and mix on high until smooth. Enjoy! Calories (kcal) % Protein (g) % Fat (g) % Of which Saturated fat (g) 0.8 4% Carbohydrates (g) % Of which Sugars (g) % Salt (g) %