Recipe of the week: Green Peas Stew

Northville Prompt Weight Loss          

Recipe of the week: Green Peas Stew

Ingredients

1 tablespoon vegetable oil
2 medium onions, finely chopped
2 garlic cloves, crushed
400 g canned chopped tomatoes

250 g cooked diced meat
500 g canned or frozen peas and carrots
2 cups water
1 teaspoon salt
1 pinch cinnamon
1 pinch allspice

Method of Preparation

In a large, heat oil, add onions and stir-fry until lightly browned.
Add garlic and stir-fry for 2 minutes.
Add tomatoes, stir for 3 more minutes.

Add remaining ingredients and mix.
Bring to boil.
Mix again, cover pan and cook over low heat for 30 minutes or until mixture thickens.
Serve hot with cooked rice and vermicelli.

Tip: instead of 400 g canned chopped tomatoes, you can chop 4 fresh medium ones.
If the meat was not previously prepared, start by cooking 250 g of raw diced meat.

Nutritional value per person
(Without rice)

Energy (cal): 260
Cholesterol (mg): 27
Fats (g): 8
Starch (g): 26
Proteins (g): 21
Fiber (g): 5
Rich in Vitamins A, B6, B12, C and K. Contains Carotene and Isoflavone.

Nutritional value per person

(Without rice)

Energy (cal): 260
Cholesterol (mg): 27
Fats (g): 8
Starch (g): 26
Proteins (g): 21
Fiber (g): 5

Preparation time (min): 5
Cooking time (min): 30
Serves: 4

From Oli G

To Learn More about Coach Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com

Recipe: Artichoke Stew With Rice

Northville Prompt Weight Loss

Recipe of the Week: Anyone likes Artichokes??? This is a recipe with artichoke's which is very yummy and delicious. Try it and let me know what you think!!! 

Artichoke Stew With Rice

Rich in fibers, folic acid, Vitamins B6, B12 and C. Contains indoles.

Preparation Time (min): 5 Cooking Time (min): 30 Serves: 4
Ingredients

1 tablespoon vegetable oil 1 large onion, finely chopped 2 garlic cloves, crushed
250 g cooked diced meat 500 g frozen artichoke 1 cups water 1 portion coriander and garlic 4 tablespoon lemon juice 1 teaspoon salt teaspoon allspice
Method of Preparation

In a large pan, heat oil, add onions and stir-fry until lightly browned.Add garlic and stir for 2 more minutes.Add remaining ingredients. Bring to boil.Cover pan, cook over low heat for 20 more minutes or until mixture thickens.Serve hot with cooked rice and vermicelli.
Tip: if the meat was not previously prepared, start by cooking 250 g of raw diced meat.
Nutritional value per person (Without rice)
Energy (Cal): 210 Cholesterol (mg): 27Fats (g): 7 Starch (g): 17 Proteins (g): 20 Fiber (g): 7

To Learn More about Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com

Recipe: Asparagus Soup

Northville Prompt Weight Loss

Rich in Vitamins A, C, K. Contains Carotenoids.

Preparation time (min): 15
Cooking time (min): 40
Serves: 4

Ingredients

1 tablespoon vegetable oil
2 medium onions, finely chopped
2 garlic cloves, crushed
500 g asparagus, fresh, frozen or canned

4 cups chicken broth

3 tablespoons skimmed milk powder
1 pinch all spice
1 teaspoon salt
teaspoon white pepper
nutmeg, grated
1 tablespoon cornstarch
1 cup water

Method of Preparation

In a large pan, heat oil, add onions and stir-fry until lightly browned.
Add garlic and stir-fry for 2 more minutes.
Add asparagus and cook over high heat until tender.

Add chicken broth, cook over low heat for 15 more minutes.
Remove and grind well in food processor.

In a bowl, mix remaining ingredients.
Add to asparagus mixture in pan.
Cook over low heat, stirring constantly for 5 minutes or until mixture thickens.

Serve hot.

Tip: You can use any other kind of vegetable such as broccoli, spinach, mushroom, etc
Instead of 1 cup water and 3 tablespoons skimmed milk powder, you can use 1 cup of fresh skimmed liquid milk.

Nutritional value per person

Energy (Cal): 155
Cholesterol (mg): -
Fats (g): 6
Starch (g): 15
Proteins (g): 10
Fibers (g): 2

From Oli G

To Learn More about Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com