Italian Week

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Sunday's meals

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Garlic Clove

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Monday

Refreshing Watermelon Smoothie Recipe

5 mins
2

Bolognese Ragù With Pappardelle

45 min
2

Almond Milk Muesli

10 min
1

Refreshing Watermelon Smoothie Recipe

Ingredients

225g Watermelon
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125g Strawberrries
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125g Greek Yoghurt
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Cooking instructions

Step 1

Blend all ingredients until smooth.

Step 2

Serve and enjoy!

Nutritional info

kcal

74.5

protein

5.3 g

carbs

14.3 g

fats

2.5 g

fiber

1.8 g

Bolognese Ragù With Pappardelle

Ingredients

1 Beef Cubes
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1 Grated Cheese
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1 Basil
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1 Brown Onion
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1 Cherry Tomatoes
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1 Garlic Clove
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1 Carrot
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2g Oregano
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1 Tomato Paste
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190g Pappardelle pasta
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250g Mixed Minced Meat
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Cooking instructions

Step 1

Boil a kettle Preheat the oven to 220°C/ 200°C (fan)/ 425°F/ Gas 7 Cut the waxy potatoes (skins on) into small bite-sized pieces Add the potatoes to a pot of boiled water with a pinch of salt, bring to the boil over a high heat and cook for 12-15 min or until fork-tender

Step 2

While the potatoes are cooking, re-boil the kettle Dissolve the soft cheese and 1/2 [1] Knorr vegetable stock cube in 70ml [120ml] boiled water Once dissolved, add the wholegrain mustard, 100ml [200ml] milk and a generous grind of black pepper - this is your creamy stock

Step 3

Wash the spinach, then add it to a colander and pour boiled water over it until it starts to wilt Rinse the wilted spinach under the cold tap until it's cool

Step 4

Once cool, squeeze the water out of the wilted spinach as much as you can and then chop it roughly Chop the smoked basa fillets into bite-sized pieces

Step 5

Add the chopped basa, spinach and creamy stock to an oven-proof dish Give everything a good mix up

Step 6

Once tender, drain the potatoes and return them to the pot with a very generous drizzle of vegetable oil and a pinch of salt Crush the potatoes lightly with a fork

Step 7

Top the spinach and basa with the crushed potatoes, making sure the potatoes are spread out evenly Put the dish in the oven for 25 min or until the potatoes are crispy and browned - this is your smoked fish florentine bake

Step 8

Leave the smoked fish florentine bake to cool for 5 min before serving Enjoy!

Nutritional info

kcal

352.1

protein

36.1 g

carbs

4.3 g

fats

23.2 g

fiber

2.4 g

Almond Milk Muesli

Ingredients

1 Almond Milk
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200g Oatmeal
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40g Chia Seeds
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70g Almonds
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5g Cinnamon
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5g Ginger
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100g Sultanas
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Cooking instructions

Step 1

Combine ingredients

Nutritional info

kcal

746.5

protein

29.5 g

carbs

125.8 g

fats

19.4 g

fiber

23.8 g

Tuesday

Green Smoothie

10 min
1

Chestnut Mushroom Bolognese

45 min
2

Avocado Wrap

10 min

Green Smoothie

Ingredients

200ml Rice Milk
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50g Broccoli
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30g Baby Spinach
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1 Banana
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Cooking instructions

Step 1

Combine the ingredients or mix them in a blender

Nutritional info

kcal

117

protein

2.6 g

carbs

22.9 g

fats

2.2 g

fiber

2.5 g

Chestnut Mushroom Bolognese

Ingredients

1 Brown Onion
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3 Garlic Clove
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30g Basil
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1 Carrot
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1 Chicken Cube
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1 Balsamic Vinegar
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190g Linguine
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240g Chestnut Mushrooms
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15ml Henderson Relish
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40g Cheddar Cheese
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32g Tomato Paste
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Cooking instructions

Step 1

Boil a kettle

Peel and finely dice the carrot[s]

Peel and finely dice the brown onion[s]

Step 2

Heat a large, wide-based pan (preferably non-stick) with 2 tbsp [3 tbsp] vegetable oil over a medium-high heat

Once hot, add the diced carrot and diced onion with a large pinch of salt

Cook for 5 min or until starting to soften and caramelise

Step 3

Meanwhile, bring a large pot of boiled water with a pinch of salt to the boil

Add the linguine, and cook for 8-10 min or until cooked through but with a slight bite

Once cooked, drain the linguine and reserve approx. 150ml [250ml] starchy cooking water for step 6

Step 4

Meanwhile, grate half of the chestnut mushrooms and slice the rest

Peel and finely chop (or grate) the garlic

Add both the grated and sliced mushrooms and chopped garlic to the carrot mixture and cook for 5 min

Step 5

Crumble the vegetable stock cube[s] into the softened mushroom mixture

Add the tomato paste, stir for 30 sec, then add the soy sauce, balsamic vinegar and Henderson's Relish

Add 1/2 tsp [1 tsp] sugar and season generously with pepper

Stir constantly until the mixture is evenly coated

Step 6

Add the reserved starchy cooking water, a little at a time, stirring it in as you go

Reduce the heat to medium and cook until the sauce has the consistency of bolognese - this is your chestnut mushroom bolognese

Tip: pasta water adds a little starch to the sauce, helping it stick to the linguine easier

Step 7

Meanwhile, chop the basil finely including the stalks

Grate the cheddar cheese

Step 8

Stir the drained linguine through the chestnut mushroom bolognese

Garnish with the chopped basil and grated cheese

Enjoy!

Nutritional info

kcal

284.5

protein

14.7 g

carbs

41 g

fats

7.8 g

fiber

3.4 g

Avocado Wrap

Ingredients

Cooking instructions

Step 1

Chop all ingredients, spice them to taste and arrange them on lettuce leaves and wrap to wrap

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Wednesday

Peanut Butter with Banana

10 min

Big Flavour Beef Lasagne

30 min
2

Tropical Green Machine

 5 mins
1

Peanut Butter with Banana

Ingredients

Cooking instructions

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Big Flavour Beef Lasagne

Ingredients

1 Brown Onion
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6 Lasagne Sheet
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2 Garlic Clove
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80g Cheddar Cheese
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50g Lambs Lettuce
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7g Oregano
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1 Carrot
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15g Balsamic Vinegar
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80g Chestnut Mushrooms
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15g Beef Minced Meat
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1 Beef Cubes
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32g Tomato Paste
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Cooking instructions

Step 1

Preheat the oven to 220°C/ 200°C (fan)/ 425°F/ Gas 7

Peel and finely chop the brown onion[s]

Top, tail, and finely dice the carrot[s]

Step 2

Heat a large, wide-based pan (preferably non-stick) with a drizzle of olive oil over a medium heat

Once hot, add the chopped onion and carrot with a generous pinch of salt and cook for 4 min or until softened

Boil a kettle, then peel and finely chop (or grate) the garlic

Step 3

Once the onion and carrot have softened, add the beef mince to the pan and increase the heat to high

Cook for 3-4 min or until browned all over, breaking it up with a wooden spoon as you go

Step 4

Dissolve the Kallo beef stock cube[s], tomato paste, Henderson's Relish, dried oregano and a pinch of sugar in 250ml [450ml] boiled water - this is your tomato stock

Grate the cheddar cheese

Step 5

Once the beef is browned, tear the chestnut mushrooms into the pan with your hands

Add the chopped garlic and cook for 30 secs

Add the tomato stock with a generous grind of black pepper and cook for 5-7 min or until thickened to a rag√π-like consistency - this is your rag√π

Step 6

Meanwhile, melt 30g [60g] butter in a pot over a medium heat

Once melted, add 30g [60g] flour and stir with a wooden spoon for 1 min or until a sandy paste forms - this is your roux

Add 350ml [700ml] milk gradually and whisk for 5 min or until a smooth, thick sauce remains

Remove from the heat, season with salt and pepper and stir through half the cheese - this is your béchamel

Step 7

Layer some of the rag√π over the bottom of an oven-proof dish, then top with 3 lasagne sheets

Repeat this process until you end up with a final layer of lasagne sheets (you may need to layer differently depending on the size of your dish)

Cover with the béchamel, top with the remaining grated cheese and cook in the oven for 25-30 min or until the pasta is cooked

Step 8

Combine the balsamic vinegar with 2 tbsp [4 tbsp] olive oil and a pinch of salt and pepper - this is your dressing

Serve the lasagne with the baby leaf salad to the side and the dressing drizzled over and enjoy!

Nutritional info

kcal

233.5

protein

14.2 g

carbs

13.5 g

fats

14.4 g

fiber

3 g

Tropical Green Machine

Ingredients

240ml Coconut Milk
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15g Baby Spinach
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1 Banana, frozen
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120g Mango
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7g Chia Seeds
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Cooking instructions

Step 1

Place all ingredients into a blender and blend until smooth. 

Step 2

Pour the smoothie into a glass or shaker and enjoy!

Nutritional info

kcal

581.8

protein

7.3 g

carbs

28.2 g

fats

53.1 g

fiber

4.6 g

Thursday

Almond Milk Muesli

10 min
1

Classic Spaghetti Bolognese

35 min
2

Creamy Two-Mushroom Risotto

40 min
2

Almond Milk Muesli

Ingredients

1 Almond Milk
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200g Oatmeal
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40g Chia Seeds
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70g Almonds
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5g Cinnamon
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5g Ginger
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100g Sultanas
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0.00$

Cooking instructions

Step 1

Combine ingredients

Nutritional info

kcal

746.5

protein

29.5 g

carbs

125.8 g

fats

19.4 g

fiber

23.8 g

Classic Spaghetti Bolognese

Ingredients

1 Can of Chopped Tomatoes
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1 Red Onion
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2 Garlic Clove
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1 Carrot
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5g Beef Cubes
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1 Soy Sauce
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Cooking instructions

Step 1

Peel and finely chop (or grate) the garlic

Peel and finely dice the red onion[s]

Top, tail, peel and finely dice the carrot[s]

Step 2

Boil a kettle

Heat a large, wide-based pan (preferably non-stick) with a drizzle of vegetable oil over a medium heat

Once hot, add the chopped onion, carrot and garlic and cook for 6-8 min or until beginning to caramelise

Step 3

Meanwhile, add the spaghetti to a pot of boiled water with a pinch of salt, bring to the boil over a high heat and cook for 8-10 min or until cooked with a slight bite

Once cooked, drain and reserve a cup of the starchy cooking water

Step 4

Once the vegetables have softened, add the beef mince and cook for 4-5 min further or until browned, breaking it up with a wooden spoon as you go

Step 5

Once the beef mince has browned, add the Henderson's Relish, 1/2 [1] beef stock cube and soy sauce and cook for 1-2 min

Step 6

Add the chopped tomatoes and cook for 12-15 min or until the liquid is reduced by half and the sauce has thickened - this is your bolognese sauce

Meanwhile, grate the cheddar cheese

Step 7

Once done, stir the drained spaghetti through the bolognese sauce

Give everything a good mix up until the sauce has coated all of the spaghetti - this is your classic spaghetti bolognese

Tip: add a splash of the starchy pasta water if it's looking a little dry

Step 8

Serve the classic spaghetti bolognese

Garnish with the grated cheddar and a good grind of black pepper

Enjoy!

Nutritional info

kcal

86.5

protein

3.8 g

carbs

18.6 g

fats

0.8 g

fiber

3.6 g

Creamy Two-Mushroom Risotto

Ingredients

160g Arborio Rice
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3 Garlic Clove
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1 Spring Onion
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40g Cheddar Cheese
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40g Cooking Cream
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5ml Chives
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1 Chicken Cube
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160g Chestnut Mushrooms
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150g Portobello Mushrooms
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30g Chinese Rice Wine
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Cooking instructions

Step 1

Preheat the oven to 150°C/140°C (fan) /300°F/Gas 2Boil a kettleTrim and finely slice the spring onion[s] and chop the chives finelyPeel and finely chop (or grate) the garlicDissolve the Knorr vegetable stock cube[s] in 700ml [1.4L] boiled water

Step 2

Heat a large, wide-based pan (preferably non-stick) with a drizzle of vegetable oil over a high heatOnce hot, tear and crumble both the portobello and chestnut mushrooms directly into the panCook over a high heat for 3-5 min or until starting to brown and caramelise

Step 3

Once caramelised, transfer the mushrooms to a baking tray (use tin foil to avoid mess)Put it in the oven until later and reserve the panReturn the pan to a medium heat and add the sliced spring onion and half of the chopped chives (keep the rest for garnish) with a knob of butterCook for 30 secs or until softened

Step 4

Add the arborio rice and chopped garlic to the pan and cook for 30 secs, stirring to coat the grains in the butterAdd the Chinese rice wine and cook for a further 30 secs or until it\\\'s evaporated

Step 5

Add 1/3 of the vegetable stock and stir continuously with a wooden spoon until it has absorbedContinue to add the stock, a little at a time, stirring more or less continuously for 20-25 min, until all the stock is absorbed and the rice is cooked – this is your risotto

Step 6

Meanwhile, grate the cheddar cheese

Step 7

Once cooked, remove the risotto from the heat and stir in the grated cheese, clotted cream and half of the mushrooms (keep the other half for garnish)Tip: Add a little more boiled water if your risotto is too clumpy – a risotto should have an almost porridge-like consistencySeason with pepper

Step 8

Serve the risotto in bowls and top with the remaining mushrooms, a sprinkle of the remaining chives and a good grind of black pepperEnjoy!

Nutritional info

kcal

464

protein

14.5 g

carbs

68.1 g

fats

15.2 g

fiber

2.9 g

Friday

Avocado Wrap

10 min

Creamy Pesto Chicken & Spinach Fusilli

10 min
2

Peanut Butter with Banana

10 min

Avocado Wrap

Ingredients

Cooking instructions

Step 1

Chop all ingredients, spice them to taste and arrange them on lettuce leaves and wrap to wrap

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Creamy Pesto Chicken & Spinach Fusilli

Ingredients

250g Chicken Breast
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120g Spinach
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45ml Pesto
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1 Chicken Cube
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50g Cream Cheese
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35g Grated Cheese
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150g Fusili
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Cooking instructions

Step 1

Now, let's get started!

Boil a kettle

Heat a large, wide-based pan (preferably non-stick) with a drizzle of olive oil over a medium-high heat

Once hot, add the diced chicken with a pinch of pepper and cook for 3-4 min or until browned

Step 2

Meanwhile, add the quick cook fusilli to a pot with plenty of boiled water and a large pinch of salt, then bring to the boil over a high heat

Cook the fusilli for just 2-3 min (it will keep cooking in the sauce later!)

Once done, drain the fusilli, reserving a cup of the starchy pasta water

Step 3

Once the chicken has browned, add the spinach to the pan and cook for 1 min or until starting to wilt

Step 4

Add the soft cheese, classic basil nut pesto and Knorr chicken stock cube[s] to the pan with a splash of the starchy cooking water (approx. 75ml [150ml])

Give everything a good mix up

Step 5

Add the drained fusilli to the pan and cook for 1-2 min further or until the chicken is cooked through (no pink meat!) and the pasta is cooked with a slight bite

Step 6

Remove the pan from the heat and stir half the grated Italian hard cheese through the pasta and season with a generous pinch of pepper - this is your creamy pesto chicken & spinach fusilli

Step 7

Set the creamy pesto chicken & spinach fusilli in the centre of the table, ready to share

Top with the remaining grated Italian hard cheese and let everyone dig in

Enjoy!

Nutritional info

kcal

836.3

protein

49.3 g

carbs

60.1 g

fats

44.4 g

fiber

3.3 g

Peanut Butter with Banana

Ingredients

Cooking instructions

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Saturday

Green Smoothie

10 min
1

Linguine Con Funghi

10 min
2

Almond Milk Muesli

10 min
1

Green Smoothie

Ingredients

200ml Rice Milk
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50g Broccoli
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30g Baby Spinach
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1 Banana
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Cooking instructions

Step 1

Combine the ingredients or mix them in a blender

Nutritional info

kcal

117

protein

2.6 g

carbs

22.9 g

fats

2.2 g

fiber

2.5 g

Linguine Con Funghi

Ingredients

2 Shallot
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100g Chestnut Mushrooms
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3 Garlic Clove
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150g Greek Yoghurt
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40g Grana Padano
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1 Chicken Cube
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150g Portobello Mushrooms
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5g Parsley
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200g Linguine
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Cooking instructions

Step 1

Boil a full kettle

Step 2

Cut the portobello mushrooms into thick slices

Lay them out on a grill tray (use tin foil to avoid mess!)

Drizzle them with olive oil and season generously with salt and pepper

Preheat your grill to high (for step 5)

Step 3

Add the linguine to a large pot of boiled water with a large pinch of salt

Cook the linguine over a high heat for 8 min or until it retains a slight bite

Once cooked, drain the linguine and reserve approx. 500ml of the starchy cooking water

Step 4

Meanwhile, peel and grate (or finely chop) the garlic

Peel and chop the shallots finely

Chop the parsley finely, including the stalks

Grate the Italian hard cheese

Grate or very finely chop the chestnut mushrooms

Step 5

Place the sliced portobello mushrooms under the grill for 10 min or until the mushrooms are browned and caramelised

Step 6

Meanwhile, heat a large, wide-based pan (preferably non-stick) with a drizzle of olive oil and a knob of butter over a high heat

Once hot, add the chopped shallot, garlic and chestnut mushrooms

Crumble the vegetable stock cube[s] into the pan

Cook over a medium-high heat for 5-7 min or until everything is browned and caramelised

Step 7

Add the cooked linguine and approx. 150ml [250ml] of the reserved starchy cooking water to the mushroom pan and mix well

Remove the pan from the heat and stir in half the parsley, half the grilled portobellos and half the grated cheese

Stir in the Greek-style yoghurt and season generously with pepper

Step 8

For garnish add coriander, grated cheese, spring onions and lime

Check that the linguine is not too dry - if it is, add a splash or two of the remaining starchy cooking water

Serve the linguine, garnishing with the remaining parsley, grilled portobellos and cheese

Enjoy!

Nutritional info

kcal

319.3

protein

20.1 g

carbs

41.7 g

fats

8.2 g

fiber

2.9 g

Almond Milk Muesli

Ingredients

1 Almond Milk
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200g Oatmeal
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0.00$

40g Chia Seeds
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70g Almonds
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0.00$

5g Cinnamon
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0.00$

5g Ginger
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0.00$

100g Sultanas
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0.00$

Cooking instructions

Step 1

Combine ingredients

Nutritional info

kcal

746.5

protein

29.5 g

carbs

125.8 g

fats

19.4 g

fiber

23.8 g

Sunday

Peanut Butter with Pears

10 min

Melty Stuffed Peppers

35 min
2

Strawberry Banana Protein Blast 

5 mins
1

Peanut Butter with Pears

Ingredients

Cooking instructions

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Melty Stuffed Peppers

Ingredients

1 Lemon
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120g Couscous
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0.00$

1 Red Pepper
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2 Tomatoes
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0.00$

1 Yellow Pepper
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0.00$

1 Garlic Clove
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0.00$

5g Rosemary
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0.00$

10g Parsley
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0.00$

15g Capers
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0.00$

125g Mozarella
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Cooking instructions

Step 1

Preheat the oven to 240°C/ 220°C (fan)/ 475°F/ Gas 9Cut the peppers in half lengthways and discard the pith and seedsAdd the halves cut-side up to an oven-proof baking dishDice the tomatoes finely

Step 2

Stuff the tomatoes inside the peppersStrip the rosemary leaves from their stalks and chop the leaves finely, discarding the stalksHalve the lemon(s)

Step 3

Sprinkle the peppers with rosemary and drizzle with the juice of half the (whole) lemon and 1/2-1 tbsp olive oilSeason generously with salt and pepperPut the dish in the oven for 25 min or until tender

Step 4

Chop the parsley finely, including the stalksChop the capers coarselyMeanwhile, peel and chop (or grate) the garlic finely

Step 5

Combine the garlic, parsley, chopped capers, remaining lemon juice and 3 tbsp (6 tbsp) olive oilSeason generously with salt and pepper - this is your salsa verdeBoil a kettle for your couscous

Step 6

Drain and cut the mozzarella into 4 (8) piecesWhen the peppers are nearly tender, add the couscous to a shallow bowl with 200ml (400ml) boiled water, cover and set aside until serving

Step 7

Once tender, remove the peppers from the oven and add a chunk of mozzarellaReturn the dish to the oven for 5 min or until the cheese has just melted

Step 8

Fluff the cooked coucous with a fork and season generously with salt and pepperServe the stuffed peppers over the couscous with the salsa verde drizzled overEnjoy!

Nutritional info

kcal

366.3

protein

21 g

carbs

38.1 g

fats

15.6 g

fiber

5.8 g

Strawberry Banana Protein Blast 

Ingredients

1 Medium Banana, frozen
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125ml Milk
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0.00$

60g Strawberrries
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30g Greek Yoghurt
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0.00$

7g Peanut Butter
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0.00$

Cooking instructions

Step 1

Place all ingredients in a blender and blend until smooth. 

Step 2

Pour smoothie into a glass or shaker and enjoy! 

Nutritional info

kcal

125.1

protein

8.7 g

carbs

11.3 g

fats

7.6 g

fiber

1.6 g

1 review for Italian Week

  1. Nikola Pevic

    Good

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