Sunday Roast – healthy and easy recipes

Whether autumn or winter: A delicious Sunday roast brings the family together and warms you from the inside. We have put together our favorite healthy and easy Sunday roast recipes for you.

Roast ham with apple maple syrup glaze and chive sour cream

ingredients for 4 persons
  • 1 large onion
  • 1-2 cloves of garlic
  • 1 kg salted pork crust roast (from the leg)
  • 3 tbsp olive oil
  • 1 tsp tomato paste
  • 250 ml vegetable stock (from the jar)
  • pepper from the grinder
  • 120 ml naturally cloudy apple juice
  • 2 EL Maple syrup
  • 1 large red chilli
  • 3-4 large carrots
  • 2 large parsley roots
  • 1 thick leek
  • 1 bunch of chives
  • 200 g sour cream
  • 1 tsp lemon juice
  • salt, sugar

preparation

  1. Heat the oven to 180°C. Peel and roughly chop the onion and garlic.
  2. Sear the roast in 2 tbsp olive oil in a roasting pan over medium heat and remove. Fry the onion, garlic and tomato paste in the pan. Deglaze with half of the stock and let it boil down briefly. Pepper the roast, score the rind in a diamond shape and place the roast back in the roasting pan with the layer of fat facing up. Cook uncovered in the oven (centre, circulating air 160°C) for 30 minutes.
  3. Meanwhile, bring the apple juice to the boil in a saucepan and add the maple syrup. Cut the chili pepper lengthways, remove the seeds and add the halves to the pot. Reduce by half in about 10 minutes, then allow to cool.
  4. Clean and wash or peel the vegetables and cut into thick slices or pieces. Spread around the roast and pour over the rest of the stock. Roast in the oven for another 30 minutes.
  5. Wash the chives, shake dry and cut into small rolls. Mix the sour cream with the lemon juice, the remaining olive oil (1 tbsp) and the chives and season with salt, pepper and a small pinch of sugar.
  6. Increase the oven temperature to 220°C and switch on the grill function. Remove the chili pepper and brush the roast with the apple juice mixture that has been reduced. Grill the ham roast in the oven for 8–10 minutes, brushing twice more.
  7. Remove the roast and let it rest covered for 5 minutes. Salt and pepper the vegetables. Cut the roast into slices and arrange with the vegetables and the chive sour cream.

Preparation: approx. 1 hour 15 minutes.
Approx. per person: 665 kcal, 51.3 g E, 36.2 g F, 37.7 g KH

Turkey schnitzel rolls with an oriental date and walnut filling

ingredients for 4 persons

  • 120 grams of dates
  • 60 grams of walnuts
  • 3 tablespoons freshly squeezed orange juice
  • 1⁄2 bunch of parsley
  • 1⁄2 tsp ground cumin
  • 1⁄4 tsp ground coriander
  • 4 Putenschnitzel (you approx. 150 g)
  • salt
  • 4 THE Rapskernöl
  • 200 ml chicken or veal stock (from the jar)
  • 2–3 EL Scene
  • wooden skewers

preparation

  1. Stone the dates and dice them small. Finely chop the walnuts. Mix both in a bowl with the orange juice. Wash the parsley, shake dry and finely chop the leaves. Mix into the date mixture with the spices.
  2. Pound the turkey escalopes thinly between two layers of cling film. Salt the cutlets and spread the date mixture on top, leaving the edges free so nothing spills out when you roll them up. Roll up the schnitzel from the narrow side and stick together with wooden skewers.
  3. Heat the oil in a pan and brown the schnitzel rolls on all sides for 3-4 minutes. Pour in the veal stock and cover the rolls and let them simmer for 10-12 minutes over a low heat. Then remove, boil down the stock with a little cream, season to taste and serve as a sauce with the rolls.

Tip: Orange rice tastes great with this: prepare 250 g basmati rice according to the instructions on the packet and mix in 1⁄2 teaspoon grated untreated orange zest and 1 tablespoon butter before serving.

Preparation: approx. 40 min.
Per person approx.: 392 kcal, 13.4 g E, 28.5 g F, 22.6 g KH

Roast beef with apple cinnamon red cabbage

Ingredients for 4 people
For the roast beef

  • 1 bunch of soup greens (carrot, leek, celery)
  • 1 onion
  • 3 tbsp canola oil
  • 1 kg roast beef (rump or shoulder)
  • Salt pepper
  • 1 tsp tomato paste
  • 300 ml beef stock
  • 1-2 tbsp dark sauce thickener

For the cinnamon apple red cabbage

  • 800 g red cabbage
  • salt
  • 1 onion
  • 1 tablespoon of sugar
  • 30 g clarified butter
  • 300 ml red wine (or currant juice)
  • 2 cinnamon sticks
  • 3 cloves
  • 1 bay leaf
  • 1 large tart apple
  • Pfeffer

preparation

  1. Wash or peel the soup greens and dice into small pieces. Peel and coarsely chop the onion. Heat 2 tbsp oil in a casserole. Salt the roast and sear it on all sides over medium heat. Pepper and remove.
  2. Add the remaining oil to the roasting pan in the casserole. Fry the vegetables, onion and tomato paste in it for 2 minutes while stirring. Deglaze with half of the fund. Put the roast beef back in and let it simmer covered for 45 minutes over a low heat.
  3. Meanwhile, remove the stalk from the red cabbage and slice into fine strips. Sprinkle with salt in a bowl. Peel the onion and chop finely. Heat the clarified butter in a saucepan, sauté the onion with the sugar for 2 minutes over a medium heat. Add red cabbage and stir-fry for 2 minutes. Add wine or juice, cinnamon sticks, cloves, and bay leaf. Peel the apple, remove the core and roughly grate. Cover and simmer over low heat for approx. 1 hour, stirring occasionally.
  4. Turn the roast beef over, gradually pour in the remaining stock and stew the roast for a further 45 minutes until soft. Take out the meat and keep warm. Pour the roast stock through a sieve into a saucepan, bring to the boil and thicken with the sauce thickener according to the instructions on the packet.
  5. Season the red cabbage with salt and pepper. Slice the roast beef and serve with the cinnamon-apple-red cabbage and the sauce.
Tip: Potato dumplings or Bohemian dumplings are a good side dish.

Preparation: approx. 1 hour 45 minutes.
Approx. per person: 753 kcal, 52.9 g E, 44.2 g F, 29.3 g KH

Herb chicken with young garlic

ingredients for 4 persons

  • 1 Poularde (ca. 1.2 kg)
  • 1-2 sprigs each of rosemary, sage, thyme and oregano
  • 60 g Butter
  • 2 tbsp olive oil
  • 2 bulbs of young garlic
  • salt
  • 250 ml white wine (or chicken stock)
  • 600 g mainly waxy potatoes
  • kitchen twine

preparation

  1. Rinse the chicken inside and out in cold water and pat dry. Wash the herbs and shake dry. Pluck off the leaves or needles and chop finely (makes about 2 tbsp). Mix the chopped herbs into the butter.
  2. Preheat the oven to 180°C. Use two fingers to loosen the skin on the breast of the chicken and rub some herb butter underneath. Salt the chicken inside and out, add the remaining herb butter to the belly and tie the legs together. Place the chicken, breast side down, in a shallow roasting pan greased with the oil. Wash the garlic bulbs, halve them crosswise and add them. Pour in 100 ml of wine and cook the chicken in the oven for 30 minutes.
  3. Meanwhile, peel the potatoes and quarter lengthways. Turn the chicken, spread the potatoes around it, pour in the rest of the wine and finish cooking for about 1 hour.

Tip: The tender skin on the side of the breast burns easily, so cover with aluminum foil if necessary. To test how well done, pierce a leg with a sharp knife up to the bone: If you can do this without resistance and clear juice escapes, the poulard is ready to serve. Quarter with poultry shears. Salt the potatoes and garlic and serve with it.

Preparation time: 2 hours
Per person approx.: 702 kcal, 61 g E, 30 g F, 32 g KH

Roast veal with ham and tomato filling and paprika polenta

Ingredients for 4 people
For the rolled roast:

  • 1 kg rolled veal (cut by the butcher and prepared for stuffing)
  • Salt, pepper from the mill
  • 4 slices of Serrano ham (approx. 50 g)
  • 6 sun-dried tomatoes (in oil)
  • 25 g toasted pine nuts
  • 150g shallots
  • 2-3 cloves of garlic
  • 200 g cherry tomatoes
  • 2-3 sprigs of thyme
  • 4 tbsp olive oil
  • 150 ml dry white wine
  • 250 ml veal stock (from the jar)
  • kitchen twine

For the pepper polenta:

  • 200ml milk
  • 200 ml vegetable broth
  • 200 g polenta semolina
  • 1 each red and orange bell pepper
  • 2 shallots
  • 1 clove of garlic
  • 2 tbsp olive oil
  • 2 tbsp chopped parsley
  • 1/2 tsp hot paprika powder
  • Salt, pepper from the mill

preparation

  1. Lay the meat out on the work surface and season with salt and pepper on both sides. Place the ham slices on top. Cut the tomatoes into strips and arrange them with the pine nuts on top. Roll up the roast and tie with kitchen twine.
  2. Preheat the oven to 180°C. Peel the shallots and quarter lengthways. Peel and slice the garlic. Wash the cherry tomatoes and thyme.
  3. Heat the oil in a flat roasting pan and sear the roast on all sides for 8-10 minutes over a medium heat. Remove the roast and keep warm. Sauté the shallots and garlic in the pan for 1 min. Deglaze with the wine and let it boil down for 5 minutes. Add half the stock and put the roast back in. Place in the oven (centre, circulating air 160°C) and cook for 30 minutes, basting the roast regularly with the roasting stock.
  4. Turn the roast over, pour in the remaining stock and add the cherry tomatoes and thyme. Cook the roast veal for about 30 minutes, basting regularly.
  5. Meanwhile, bring the milk and vegetable stock to the boil for the polenta. Stir in the polenta and simmer for 3 minutes while stirring, then remove from the heat and leave to soak, covered.
  6. Clean, wash and finely dice the peppers. Peel the shallots and cut into thin wedges. Peel and chop the garlic. Fry everything in the oil in a pan and cook for 2-3 minutes while stirring until al dente. Stir in the parsley and season with paprika, salt and pepper. Stir the peppers into the polenta. If necessary, add a little more broth if the polenta gets too thick.
  7. Lift the roast veal out of the roaster and leave covered to rest for 10 minutes. Bring the sauce to a boil on the stove and season with salt and pepper. Remove the kitchen twine and slice the roast to serve. Serve with the sauce and the paprika polenta.

Preparation: approx. 1 hour 30 minutes.
Approx. per person: 875 kcal, 65 g E, 42.9 g F, 53.4 g KH

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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