| Nutrient | Content | Reference |
|---|---|---|
| Calories | 54kCal | 54kCal |
| Proteins | 1.3g | 1g |
| Fats | 1.6g | 2g |
| Carbohydrates | 8.4g | 8g |
| Dietary fiber | 2.5g | 3g |
| Water | 84.3g | 84g |
| Ash | 1.7g | 2g |
| Vitamin A, RE | 8mcg | 8mcg |
| beta Carotene | 0.05mg | 0mg |
| Vitamin B1, thiamine | 0.05mg | 0mg |
| Vitamin B2, riboflavin | 0.05mg | 0mg |
| Vitamin C, ascorbic | 19.6mg | 20mg |
| Vitamin E, alpha tocopherol, TE | 0.6mg | 1mg |
| Vitamin PP, NE | 1.2mg | 1mg |
| Niacin | 1.1mg | 1mg |
| Potassium, K | 250mg | 250mg |
| Calcium, Ca | 47mg | 47mg |
| Magnesium, Mg | 15mg | 15mg |
| Sodium, Na | 305mg | 305mg |
| Phosphorus, P | 43mg | 43mg |
| Iron, Fe | 1.6mg | 2mg |
| Starch and dextrins | 0.8g | 1g |
| Mono- and disaccharides (sugars) | 7.6g | 8g |
| Saturated fatty acids | 0.3g | 0g |
Required products :
450 grams of fresh okra
250 grams of small onions
6 peeled garlic cloves
5 tablespoons olive oil
500 grams of tomatoes cut into small pieces
1 teaspoon sugar
juice of 1/2 lemon
3-4 tablespoons finely chopped fresh parsley
salt and ground black pepper taste
Method of preparation :
Wash the okra and cut the green threads with a sharp knife, being careful not to find the beans.
Put the onion in a saucepan of water and let it boil for 5 minutes. Then drain the liquid and peel the heads when they have cooled down a bit.
Heat 3 tablespoons olive oil in a pan and fry whole garlic cloves and onion heads in it.
Shake the bowl so that the vegetables turn red on all sides evenly. Then add the okra, fry for another 5 minutes and pour the chopped tomatoes into the bowl.
Season the vegetables with salt and ground black pepper to taste, add the sugar and let everything simmer for 15 minutes. The okra should soften. When this happens, add the chopped fresh parsley, lemon juice and after a minute of cooking pour the remaining olive oil.
Serve the dish at room temperature as a side dish or as a main course.
Enjoy your meal!
Required products :
Method of preparation :
In a large bowl, mix the tomato sauce with a glass of water, add the chickpeas, peppers, dried apricots, garlic, garam masala spice, red pepper flakes and 1/2 teaspoon salt. Place the bowl with the mixture on the stove, wait for it to boil at a moderately high temperature and then put the chicken in it. Do not cover with a lid and simmer the dish at a gentle boil for about 40 minutes. Turn the meat over in the middle of cooking.
Arrange the chicken on a plate together with the sauce and chickpeas, add 1 tablespoon of yogurt per serving, sprinkle with chopped parsley and season with garam masala.
Serve with wholemeal bread.
Enjoy your meal!
Required products :
Method of preparation :
Heat olive oil in a non-stick pan and fry half of the mushrooms for 5-6 minutes until golden. Add half the garlic for 30 seconds to release its aroma. Repeat with the remaining mushrooms and garlic.
Beat the egg whites until soft peaks.
Mix the yolks with the cream cheese. Add parmesan and wild onion. Carefully transfer the egg whites to this mixture and stir. Finally, add half of the fried mushrooms.
Pour the mixture into a small pan and sprinkle with the remaining mushrooms. Bake on high heat for 5 minutes, then transfer to a lower level of the oven and bake the omelette until ready for standard oven function.
Serve the omelette with lettuce.