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Butternut pumpkin soup, fish with rice and vegetables, apple-pear crumble
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Butternut pumpkin soup, fish with rice and vegetables, apple-pear crumble

4.5 (13 avaliações )
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Ingredientes

  • 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
    ou 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
Nutrição
por 1 portion
Energia
3480 kJ / 832 kcal
Proteína
43 g
Hidratos de carbono
105 g
Gordura
22 g
Fibra
13.2 g

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