CELTIC VOICE & HARP
Nutritional info per portion …
| Energy (Kcal) | Carb. | Protein | Fat |
| 373kcal | 28.5g | 20.1g | 19.9g |
Approx. cost per portion: €1.22
| Ingredients | 1 portion | 8 portions |
| Green beans | 80g | 640g |
| Cauliflower | 80g | 640g |
| Feta cheese | 90g | 720g |
| Rice, brown wholegrain | 80g | 640g (256g dry) |
Method:
Cook cauliflower and green beans however you want. I steam them.
Cook rice.
Mix everything together… feta begins to melt over everything… yum…
Nutritional info per portion:
| Energy (Kcal) | Carb. | Protein | Fat |
| 338kcal | 24.7g | 22.8g | 16.4g |
Approx. cost per portion: €1.17
| Ingredients | 1 portion | 8 portions |
| Courgette | 80g | 640 |
| Curly kale | 130g | 560 |
| Egg | 1 | 8 eggs |
| Reduced fat mature cheddar | 20g | 160g |
| Rice, brown wholegrain | 80 | 640g (256g dry) |
Method:
Cook courgette and kale however you want. (I grill courgette on a George Foreman grill; I steam the kale).
Cook rice.
Mix egg and cheese together.
Throw all ingredients into a pan and scramble until egg cooked.
Nutritional info per portion:
| Energy (Kcal) | Carb. | Protein | Fat |
| 295kcal | 37.6g | 19.8g | 7.3g |
Approx. cost per portion: €1.80
| Ingredients | 1 portion | 8 portions | |
| Peppers | 40g | 320g | |
| Potatoes | 128g | 1024g | |
| Salmon (hot-smoked) | 60g | 480g | |
| Butternut squash, baked | 205g |
|
Method:
Preheat oven to 175 degrees Celsius. Go off and do something else for 20 min.
Cut squash in half length-ways, scoop out seeds, and put baking in oven (I follow the instructions here )
Cook potatoes however you wish – I buy baby potatoes and cook them in the microwave.
Chop up peppers and cook however you wish- I grill them on a George Foreman grill.
Chop salmon into bite-size pieces.
Mix all ingredients together.