CHICKEN SKEWERS WITH AVOCADO SALAD
For 4 people:
400g chicken breast
1 unwaxed lemon
1 tsp cloves, whole
2 tbsp olive oil
1/2 tsp cumin
salt
Pepper, freshly ground 1
tsp wasabi paste
1 tbsp brown sugar
1 small piece of ginger
200g spinach leaves 250g
zucchini
1 bunch of parsley
250g avocado
1. Rinse chicken breasts and pat dry. Cut meat into pieces. Grate the zest from the lemon and squeeze the fruit. crush cloves. Mix in the oil, lemon zest and cumin. Thread the meat onto skewers and brush with the marinade. Season with salt and pepper.
2. Whisk lemon juice with wasabi and sugar. Peel and finely grate the ginger. Stir into the dressing. Wash, sort and chop the spinach. Wash zucchini, halve lengthwise and cut into slices. Wash the parsley and shake dry. Pick and chop the leaves.
3. Halve and stone the avocado and scoop out the flesh with a spoon. Cut into stripes. Immediately mix with the spinach, dressing and zucchini. Heat a pan. Fry the skewers until crispy. Serve on plates with the salad.
ca. 40 Minutes – per Person 330 kcal, Fat: 19 g
Table of Contents
Baked chicken with sweet potatoes
For 4 people:
800 g chicken pieces
1 tsp allspice ground
pepper
1/2 tsp ground cinnamon
1/2 small chili salt
2 tbsp olive oil 1/2 lime
400 g sweet potatoes
400 g cherry tomatoes
300 g mango
1 piece of cinnamon stick
1. Rinse chicken and pat dry. Crush the allspice in a mortar. Mix in 1 tsp pepper and cinnamon. Deseed and chop the chili. Mix in the spices, salt and 1 tbsp oil. Grate the lime zest and stir in. Toss the chicken pieces in it. Preheat the oven to 200 degrees (convection: 180 degrees).
2. Squeeze the lime. Peel the sweet potatoes and cut into wedges. Wash and quarter the cherry tomatoes. Peel the mango, remove the stone and cut into wedges. Mix the remaining oil with the lime juice and cinnamon. Mix well the mango, sweet potatoes and tomatoes.
3. Season vegetables with salt and pepper and place on a baking sheet. Sear the chicken all over in a hot pan. Place on the tray with the vegetables and bake in the oven for about 20 minutes. Cover the chicken pieces with aluminum foil for the first 10 minutes in the oven.
ca. 45 Minutes – per Person 470 kcal, Fat: 10 g
Mango gratin with passion fruit and coconut ice cream
For 4 people:
400 g coconut milk
2 egg yolks (large)
125 g brown sugar
250 g mango
3 passion fruits
1 tbsp rum
1. Boil coconut milk. Beat the egg yolks with 75 g sugar in a metal bowl over a hot water bath until creamy. Gradually stir in the warm coconut milk. Pour coconut cream into a bowl and freeze in the freezer for about 5 hours. Stir in between with the whisk.
2. Preheat the oven grill. Peel the mango and remove the flesh from the stone. Cut the fruit into wedges and place in a casserole dish. Halve the passion fruit. Scoop out the flesh with a teaspoon and spread over the mango.
3. Drizzle rum over the fruit and sprinkle with sugar. Place under the grill and grill until golden brown. Serve with coconut ice cream.
approx. 40 minutes (without freezing time) – per person 270 kcal, fat: 4 g
Cucumber and coconut salad with crabmeat
For 4 people:
300 g cucumber
250 g papaya
50 g fresh coconut
1 small piece of ginger
200 g freshwater crab meat (precooked)
2 limes
1 clove of garlic
20 g brown sugar
1 tbsp peanut oil
Salt
Pepper, freshly ground
1. Wash the cucumber and cut in half lengthways. Core the halves with a teaspoon. Peel and deseed the papaya. Cut the cucumber into thin slices. Quarter and finely chop the papaya. Peel and coarsely grate the coconut.
2. Peel and grate the ginger. Rinse the crayfish meat and pat dry. Grate the zest from the lime and squeeze the fruit. Peel and chop the garlic.
3. Whisk together the lime zest and juice with the sugar and peanut oil. Season with salt and pepper. Mix cucumber with papaya, coconut, ginger and crawfish meat in a bowl. Add dressing and stir in. Season the salad to taste, leave to marinate for about 10 minutes and serve.
Tip: Fits as an accompaniment to roasted meat and fish.
ca. 30 Minutes – per person 150 kcal, Fat: 8 g
Lamb stew with aubergines
For 4 people:
1 bunch spring onions
250 g courgettes
250 g aubergines
1 red chilli
500 g lamb fillet
1 tbsp olive oil
Salt
Pepper , freshly ground
1 tsp turmeric, ground
1/2 tsp cinnamon, ground
250 ml vegetable stock
Nutmeg, freshly grated
1. Wash and trim the spring onions and cut into long pieces. Wash and trim zucchini and eggplant. Halve and slice zucchini. Quarter the aubergine and cut into large pieces. Deseed and finely chop the chili.
2. Rinse the lamb and pat dry. To dice. Heat olive oil in a large saucepan. sear meat. Season with salt and pepper and remove. Sauté the chili, turmeric and cinnamon in the gravy until the spices are fragrant.
3. Briefly fry the vegetables in it. Add vegetable broth and meat. Bring to a boil and cook over medium heat for about 20 minutes. Season to taste with nutmeg, salt and pepper. This goes with bread.
ca. 40 minutes – per person 300 kcal, Fat: 11 g
Banana cake with sweet potatoes
For 10 pieces:
2 bananas
250 g sweet potatoes
1 vanilla bean
1/2 lime
200 g frozen puff pastry
2 tbsp butter
40 g brown sugar
2 tbsp rum
1 springform or tart pan (ø 24 cm)
1 . Peel bananas and sweet potatoes. Halve the bananas crosswise and lengthwise. Cut sweet potatoes into wedges. Halve the vanilla pod and scrape out the pulp. Grate the zest from the lime and squeeze the fruit. Defrost sheets of dough. Heat half the butter in a pan. Add sugar, lightly caramelize.
2. Stir in the vanilla pulp. Toss the bananas and sweet potatoes in the sugar mixture for about 4 minutes until lightly browned. Grease the cake tin with the rest of the butter. Layer in bananas and sweet potatoes. Drizzle with rum and lime juice.
3. Preheat the oven to 170 degrees (convection: 150 degrees). Roll out the puff pastry to the size of the tin. Place on top of topping and press down. Gently press down the edge of the dough. Bake in the oven for about 25 minutes until golden brown. Turn out onto a plate and sprinkle with lime zest. Serve lukewarm.
approx. 50 minutes – 170 kcal per piece, fat: 8 g
Sweet potato curry with long grain rice
For 4 people:
400 g sweet potatoes
300 g carrots
1 red bell pepper
200 g okra
200 g long grain rice
Salt
1 tsp green curry paste
1 tsp ground turmeric
1 tsp ground cumin
400 g coconut milk
250 ml vegetable stock
4 kaffir lime leaves Ground
pepper
1. Peel and slice the sweet potatoes and carrots. Quarter the peppers, deseed and cut into strips. Wash and trim the okra. Cook long grain rice in salted water for about 14 minutes.
2. Heat the curry paste with turmeric and cumin in a saucepan while stirring. Add coconut milk, vegetable stock and kaffir leaves and bring to the boil. Add the vegetables to the coconut milk and cook for about 15 minutes. Season with salt and pepper and serve with long grain rice.
ca. 35 Minutes – per Person 370 kcal, Fat: 3 g
Corn soup with fried beans
For 4 people:
1 onion
1 piece of ginger
600 g corn (canned)
1 tbsp soybean oil
800 ml vegetable stock
250 g green beans (frozen or fresh)
1/2 bunch of coriander 1 clove of garlic
1 red chili
Salt
Pepper, freshly ground
1. Peel and dice the onion and ginger. Drain corn. Heat half the oil in a saucepan. Sauté onion in it. Add the corn and vegetable stock, bring everything to the boil and cook for about 10 minutes.
2. Wash and trim beans or thaw frozen beans. Halve the beans if necessary. Wash the coriander carefully, pluck off the leaves and cut into small pieces. Peel and slice the garlic. Deseed and chop the chili.
3. Puree the soup and season with salt and pepper. Heat the rest of the oil. Fry the garlic and chili in it. Add beans. Stir-fry fresh beans for about 8 minutes, steam frozen beans for about 4 minutes. Serve soup with beans and sprinkle with coriander.
ca. 25 Minutes – per Person 210 kcal, Fat: 5 g
Lobsters in tomato broth
For 4 people:
500 g tomatoes
1 red chilli
3 shallots
1 clove of garlic
1 kg lobsters
2 tbsp olive oil
Salt
Pepper, freshly ground
40 g tomato paste
200 ml fish stock
1 bunch of chives
1. Wash and dice tomatoes. Deseed and chop the chili. Peel shallots and garlic and cut into thin slices. Rinse the crawfish and pat dry.
2. Heat olive oil in a large pan. Fry the lobsters in it. Season with salt and pepper. Remove. Fry the garlic, chili and shallots. Add tomatoes and pulp as well as fish stock and let everything cook for about 15 minutes.
3. Add the crawfish to the tomato sauce. Cook in it for about 8 minutes. Finely chop the chives. Serve the lobsters sprinkled with chives in the broth. This goes with bread.
ca. 40 Minutes – Per Person 320 kcal, Fat: 7 g
Sea bream in a banana leaf with beans
For 4 people:
1 sea bream (approx. 1 kg)
2 tbsp red peppercorns
1 bunch of coriander
1 unwaxed lemon
2–3 banana leaves
Salt
Pepper, freshly ground
250 g red beans (can)
1 bunch of spring onions
4 sprigs of thyme
1 tbsp peanut oil
1. Rinse the fish and pat dry. Crush red pepper. Pluck the coriander. Halve the lemon, squeeze one half and cut the other into pieces. Preheat the oven to 180 degrees (160 degrees for a fan oven).
2. Spread banana leaves. Put the fish in the middle. Place the peppercorns, half the coriander and lemon wedges on top. Drizzle with lemon juice and season. Seal to pack. Bake in the oven for about 20 minutes. Open banana leaves. Sprinkle with the rest of the coriander.
3. Rinse beans. Clean the spring onions, cut into small pieces. Wash thyme. heat oil. Sauté beans and spring onions in it. Add the thyme and cook for about 10 minutes. Spice up. Serve with fish.
ca. 50 Minutes – per Person 320 kcal, Fat: 4 g
