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Butternut pumpkin soup, fish with rice and vegetables, apple-pear crumble
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Ingredients
- 100 g long-grain white rice
- 400 g water
- 2 skinless, white fish fillets, 150-180 g each
- 1 tsp salt
- 1 - 2 pinches ground black pepper, plus extra to taste
- 6 cherry tomato, cut into halves
- 120 g apples (1 apple), cut into pieces (1.5 cm) and cored
- 120 g pears (1 pear), cut into pieces (1.5 cm) and cored
- 1 tbsp honey
- 1 tbsp lemon juice
- 130 g carrots, cut into matchsticks (1 cm x 5 cm)
-
4
asparagus spears, cut into halves lengthways if thicker than 1 cm
or 150 g broccoli broken into florets - 40 g plain flour
- 20 g brown sugar
- 20 g butter
- 150 g onions, cut into pieces (4 cm)
- 1 garlic clove
- 250 - 300 g butternut pumpkin, peeled and cut into pieces (3 cm)
- 20 g extra virgin olive oil
- 80 g ripe tomatoes, cut into pieces
- fresh chives, cut into small pieces, for garnishing
- Nutrition
- per 1 portion
- Calories
- 3480 kJ / 832 kcal
- Protein
- 43 g
- Carbohydrates
- 105 g
- Fat
- 22 g
- Fibre
- 13.2 g
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