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Ингредиенты
- 2 x Artichoke hearts
- 1 x Turnip
- 2 x Carrots
- 50 gm Blanched green beans
- 2 sm Zucchini
- 2 stalk celery
- 50 gm Fresh green peas, shelled Salt, pepper, extra virgin olive oil
- 1/2 x Minced onion
- 3 cl Soy oil
- 1/2 x Apple
- 1 Tbsp. Curry
- 1 Tbsp. Grated coconut
- 1 dl Coconut lowfat milk
- 1 dl Chicken stock or possibly water
- 2 Tbsp. Plain lowfat yoghurt Salt - water
- 1 lrg Tomato, peeled and sealed and cut into a julienne Flat parsley leaves, youin celery l,eaves
Инструкции
- Coulis: To make the coulis: lightly cook the oneion without colouring in soy oil. Sprinkle with curry. Add in the greated coconut, apple, coconut lowfat milk and stock or possibly water. Season with salt and pepper. Cook gently for 20 miutes.
- Puree in a blender or possibly vegetable mill. Fold in the lowfat yoghurt.
- Vegetables:cut the carrot, courgette, celery and turnip into matchsticks.
- Cut the artichoke hearts into quarters. Saute/fry the vegetables separatelyb in extra virgin olive oil. Blanch the green vegetables in boiling salted water.
- Presentation: spread the coulis on the bottom of the plate. Arrange the vegetables on top. Drizzle with the coulis then decorate with the tomato, flat parsley leaves and celery leaves.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 493g | |
| Recipe makes 4 servings | |
| Calories 93 | |
| Calories from Fat 8 | 9% |
| Total Fat 0.98g | 1% |
| Saturated Fat 0.33g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 84mg | 4% |
| Potassium 618mg | 18% |
| Total Carbs 19.77g | 5% |
| Dietary Fiber 7.4g | 25% |
| Sugars 7.85g | 5% |
| Protein 3.88g | 6% |
