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Recipes for the 30 day Programme

Dieters signing up to the Turbo dieta® Light Programme frequently ask what they can have for lunch not exceeding 5-600 Kcal.

We have collected a few recipes you can eat for lunch during the 30-day Programme >> in order for you to not have to count the calories and study the calorie table in detail.

(These recipes serve two.)

Spinach with egg, potatoes and lentils

Ingredients (for 2): 200 g of potatoes, 1 onion, 1 tablespoon of rapeseed oil, 1 clove of garlic, 80 g of lentils, ¼ litre of vegetable soup, 100 g of tomato cube, 1 tablespoon of vinegar, 300 g of spinach (frozen), 1 tablespoon of rapeseed oil, 4 eggs, salt, pepper, thyme and cayenne pepper

Preparation: Peel the potatoes and chop them up into medium size cubes. Cut the opinion up into small slices. Heat the oil in a pan and dice half the onion and the clove of garlic. Pour the soup in the pan and let it simmer for 10 minutes. Add the potato cubes and cook everything in the pan until the potatoes are soft; then add the tomatoes, thyme and vinegar, a pinch of salt and cayenne pepper. Fry the other half of the onion in 1 tablespoon of oil, add the spinach, let it thaw and then add the spices. Heat the remainder of the oil, poach the eggs and it’s ready to serve.

One portion: 500 Kcal
Sweet and spicy bean dish with tofu

Ingredients (for 2): 2 cans of white beans (net weight of 450-500 g after straining), 1-2 chilli, 2 red capsicums, 1 clove of garlic, 2 small zucchinis, ¼ litre of vegetable soup, 100 g of red grapes, 1 bunch of parsley, 150 g of tofu, 1 tablespoon of olive oil, salt, pepper, turmeric and cinnamon

Preparation:
Strain the beans, cut up the chilli and the garlic and cut the capsicum and zucchini into cubes. Heat 1 tablespoon of olive oil and add the vegetables sliced into cubes. Let them simmer, pour the vegetable soup on them, then add the beans and spices, cover and cook for 10 minutes.
In the meantime, heat the remainder of the olive oil in a pot and fry the tofu cubes in it. Cut the grapes in half, remove the pit and add the tofu and parsley. Heat once more and add spices as you like.

One portion: 400 Kcal
Baked ham in apple and mustard sauce

Ingredients (for 2): 2 lean slices of pork (125 g), 2 tablespoons of rapeseed oil, 2 apples, 100 ml of vegetable soup, lemon juice, mustard, paprika, salt and pepper

Preparation
: Cut the apples into cubes and pour the lemon juices on them. Fry both sides of the pork slices in oil for about 2 or 3 minutes; add the apples and fry slowly for about another 7 minutes. Add salt and pepper, then take the pork out of the pan and keep it warm. Pour the soup over the apple cubes, add the mustard and spices. Put the pork slices back into the pot and let the flavours blend. Serve with a salty potatoes side-dish (4 potatoes).

One portion: 450 Kcal
Salmon in gorgonzola sauce with salad

Ingredients (for 2): 2 tablespoons of rapeseed oil, 1 onion, 100 ml of cream, 50 g of gorgonzola cheese, 100 g of smoked salmon, ½ a bunch of chives, salt and pepper, 150 g of corn salad, 1 tablespoon of nut-oil, mustard and balsamic vinegar

Preparation
: Finely chop the onion and the chives, cut the gorgonzola into cubes and cut the salmon into strips. Heat the oil, fry the onions until transparent, add a little water and then add a little cream. Add the gorgonzola cheese to the rest of the ingredients and let it melt while stirring. Add the salmon to the sauce and heat. Season with salt and pepper and stir while adding the chives. Wash the corn lettuce and prepare the salad dressing by mixing water, oil, vinegar and spices. Cook 700 g of wholemeal pasta (al dente) and serve as a side-dish.

One portion: 450 Kcal 
Baked potatoes with tuna and salad

Ingredients (for 2): 2 potatoes (250 g), ½ tablespoon of cumin, 250 g of low-fat cottage cheese, 2 tablespoons of mineral water, 2 gherkins, 1 onion, 2-3 tablespoons of mixed green spices (fresh or frozen), 2 tablespoons of caper, 1 can of tuna (without the oil), 2 boiled eggs, 150 g of corn salad, 1 tablespoon of nut oil, mustard and balsamic vinegar

Preparation
: Wash the potatoes, sprinkle them with cumin and wrap them in kitchen foil. Bake in the oven at 200 C° for approximately 60 minutes. Mix the cottage cheese with mineral water until creamy, finely chop the gherkins and the onions, and then add the green spices and the dill to the cottage cheese. Unwrap the baked potatoes and remove 3 tablespoons of the potato mash. Add the tuna and the finely sliced bits of boiled eggs to the potato mash and stuff this into the baked potatoes and serve with cottage cheese. Wash the corn salad and prepare a dressing by mixing water, oil, vinegar and spices.

One portion: 500 Kcal
Turkey with mushrooms and sliced potatoes

Ingredients (for 2): 4 deep frozen sliced potatoes (50 g), 2 slices of turkey (150 g), 2 tablespoons of rapeseed oil, 1 onion, 500 g of champions, 100 ml of low-fat milk, ¼ litre of vegetable soup, 2 tablespoons of sour cream, mustard, salt and pepper

Preparation:
Bake the potatoes in the oven by following the instructions on the packaging. Season the turkey slices and fry both sides in oil for 3 minutes. Take it out of the pan and keep warm. Chop up the onions and the champions and let them simmer in the oil in the frying pan. Add the milk and the vegetable soup and cook for about 5 minutes. Finally, add the sour cream, mustard, salt and pepper.

One portion: 450 Kcal
Stewed beef with root vegetables

Ingredients (for 2): 350 g lean beef; for the stew: 4 onions, ¼ celery, 1 clove of garlic, 1 carrot, 1 leek, ½ litre of vegetable soup, 2 tablespoons of tomato puree, 200ml of red wine, 2 tablespoons of rapeseed oil, cumin, cinnamon, majoram, parsley, salt and pepper

Preparation:
Dice the beef, finely chop the onions, celery, carrot and the leek. Heat the oil in a large pan, fry the meat, add the onion and fry. Sprinkle some salt and pepper on the meat, then add the tomato puree and add half of the wine. In the next step, add the soup and the rest of the wine and cook it for one hour. Add the remaining vegetables, except for the leek, and cook for another 30 minutes. When the meat is tender, add the leek and green spices and cook for another 10 minutes and season with cinnamon. Serve with 2 slices of wholemeal toast bread.

One portion: 450 Kcal
Strammer Max (ham and poached eggs served on toast) with beetroot salad

Ingredients (for 2): 2 slices of wholemeal bread, 8-10 slices of raw ham (100 g), 4 eggs, 2 tablespoons of rapeseed oil, 1 glass of beetroot salad (350 g strained), salt and red paprika

Preparation
: Put the ham on the bread, fry the eggs in 1 tablespoon of oil to make poached eggs, sprinkle the bread with salt and red paprika. Strain the beetroot salad and put 1 tablespoon of oil on it.

One portion: 400 Kcal
Corn beef with vegetables

Ingredients (for 2): 2 onions,1 clove of garlic, 1 celery, 2 carrots, 500 ml of red wine, 120 g of potatoes, 100 g of cabbage, 200 ml of vegetable soup, 125 g of white beans (in a jar or can), 200 g of minced meat, ½ an egg, 1 tablespoon of tomato puree, 1 tablespoon of breadcrumbs, 2 tablespoon of parsley, thyme, red paprika, salt and pepper

Preparation
: Finely chop the onion and garlic and mix it with the minced meat, egg, tomato puree and breadcrumbs. Sprinkle salt, pepper and add red paprika and knead into balls. Heat some oil in a frying pan and fry the balls. Chop the onion and celery into cubes, the carrot into strips, the potatoes into larger cubes and the cabbage into strips. Heat 1 tablespoon of oil in a frying pan, fry the onion and add the carrots. Fry these a little and pour the wine onto it. In the next step, add the potatoes and the soup and let it simmer for about 5 minutes. After putting the cabbage and the celery in a pot, cook for another 3 minutes. Place the strained beans and minced meat balls on the food and the dish is ready to serve to 5 minutes. Add green spices to season.

One portion: 500 Kcal
Coleslaw with turkey strips

Ingredients (for 2): ½ a cabbage (200 g), 1 red capsicum, 1 chilli, 1 apple, 1 small banana, vinegar, lemon juice, 50 ml of apple spitzer, 2 tablespoons of rapeseed oil, 300 g of turkey, salt and pepper

Preparation
: Chop the cabbage into thin strips, sprinkle with salt and crush it with a potato-masher. Chop the chilli into small pieces, the capsicum into fine strips and the apple and banana into thin strips. Mix the ingredients. Prepare the dressing by mixing the vinegar, lemon juice, apple juice and 1 tablespoon of oil and pour it onto the salad and let it rest for 30 minutes. Place the remaining oil in a frying pan, cut the turkey into strips, sprinkle it with salt and pepper and add it to the salad.

One portion: 400 Kcal
Vegetable lasagne

Ingredients (for 2): 80 g of lasagne pasta, 200 g of Italian vegetable mix (deep frozen), 100 g of champions, 2 tomatoes, 100 g of sour cream, 1 egg, 100 ml of low-fat milk, 1 tablespoon of tomato puree, 1 tablespoon of Italian green spices, 2 tablespoons of grated parmesan, 2 tablespoons of grated gouda cheese, a little olive oil, salt and pepper

Preparation
: Put some oil in a heat resistant pan and put the lasagne pasta in it. Chop up the mushrooms and the tomatoes. Mix the egg, sour cream, tomato puree and Italian green spices. Place the vegetable-mix layer, champions, tomatoes, sauce, cheese and lasagne pasta by layer into the pan in a way that the sauce and the cheese is poured on top of the last layer of lasagne pasta and put it in the oven at 190 C° for about 50 minutes. Cover the lasagne with foil towards the end of the 50 minutes to prevent the top layer from drying out.

One portion: 450 Kcal
Diabetic Recipes*
(For Four)

Special Brussels sprouts gratin

Ingredients: 1 kg of Brussels sprouts, 300 g of smoked boiled meat (not greasy), 50 g of majoram, 50 g of breadcrumbs, 100 ml of low-fat sour cream and salt

Preparation:
Chop the Brussels sprouts into strips and cook it in salted water until it is soft then drip. Place the margarine in a heat-resistant pan and put the cabbage in the pan, on top of which we place the chopped smoked meat and then cover it with the remainder of the Brussels sprouts. Fry the breadcrumbs in the remainder of the margarine, mix it with sour cream, pour it over the Brussels sprouts and bake.

One portion: 407 Kcal, 21 g of carbohydrates
Chicken roll with vegetables

Ingredients: 500 of chicken legs, 200 g of carrots, 200 g of root, 150 g of apples, 50 g of margarine, salt, pepper and parsley

Preparation
: De-bone the chicken legs and beat it thoroughly to make it bigger. Cut the vegetable-mix into small cubes and boil. Add salt and pepper and finely chopped parsley. Put this on the meat and add the apple chopped up into small cubes. Roll up the chicken and fasten it with a trussing needle. Cook until nice and crispy in the margarine.

One portion: 299 Kcal, 10 g of carbohydrates
Chicken legs stuffed with carrots

Ingredients: 300 g of carrots, 4 boiled eggs, 600 g of chicken legs (4), 300 g of onions, salt, pepper, nutmeg and lemon juice

Preparation:
Grate the carrots and mix it with the eggs chopped into small pieces and the parsley. Add salt, pepper, grated nutmeg, lemon juice and grated onion. Stuff this under the skin of the chicken. Place it into a heat-resistant pan, cover with foil and cook until it is soft in a pre-heated oven without adding any grease.

One portion: 33 Kcal, 7 g of carbohydrates
Chicken breast with apple-cabbage

Ingredients: 100 g of onions, 20 g of margarine, 800 g of sour cabbage, 150 g of apples, 400 g of chicken breast (4 slices), 2 tablespoons of vegetable oil, vinegar and sweetener

Preparation:
Peal the onions and chop finely and fry it in the margarine. Add the sour cabbage, 150 ml of water, salt and pepper, cover the pan and cook for around 10 minutes. In the meantime, wash the apple and take its pip out and cut into thin strips. Mix the apple with the cabbage and cook for around 5 minutes. Sprinkle salt and pepper on the chicken and gently fry both sides in the oil on low heat for around 10 minutes by adding a little water. Add the vinegar and sweetener to the cabbage and serve with the fried chicken breasts.

One portion: 258 Kcal, 11 g of carbohydrates
Chicken breast in mushroom sauce

Ingredients: 600 g of chicken breast, 200 g of mushrooms, 40 g of margarine, 200 ml of low-fat sour cream, salt, pepper, red paprika, thyme and basil

Preparation:
Peal the skin off the chicken, de-bone the chicken, cut into four slices and beat to make it thinner. Cut into the meat perpendicularly to its fibres, add salt and pepper and place in a heat-resistant pan lined with margarine. Fry the mushrooms in the remainder of the margarine by adding salt and pepper until its juice boils off. Take it off the hot-plate and add the sour cream and the rest of the spices and mix until smooth. Pour this over the chicken and bake in the over for around 30 minutes.

One portion: 329 Kcal, 4 g of carbohydrates
Drumstick with vegetables

Ingredients: 600 g of chicken legs, 200 g of mushrooms, 200 g of mixed vegetables, 250 g of Brussels sprouts cabbage Vegeta , salt and pepper

Preparation
: Place the chicken legs in a pan lined with foil and sprinkle with Vegeta and salt. Cut the mushrooms and vegetable-mix into small pieces and the Brussels sprouts into small cubes. Mix it up and put in on the chicken. Sprinkle with salt and pepper again. Cover the pan with foil, place it in a pre-heated oven and bake for around 1 hour. Remove the foil and continue to bake for another ten minutes until crisp.

One portion: 255 Kcal, 8 g of carbohydrates

*Preparation: These recipes serve 4. The calorie (E) and carbohydrate (C) value quoted is for one portion.
Use 1.5% low-fat milk and 1.2% low-fat sour cream when preparing these recipes.
We took the calorie and carbohydrate content of Óvári cheese as a basis wherever the given cheese has not been specified.
**Source: Margit Nagy: 399 Recipes for People with Diabetes or Dieting. Special issue of the Kitchen Corner section of the diabetes magazine, Chronos Publishing, Budapest