The Lab Recipes with Katiana & Valeriana

PASTA FREE BUTTERNUT SQUASH LASAGNE

Calories: 461
Carbs: 42 gr
Fat: 25 gr
Protein: 22 gr

For 1 portion:
250 gr Butternut Squash
2 Large Tomatoes
60 gr Cherry Tomato
80 gr Mozzarella
10 gr Parmesan
1 tsp Olive Oil
Rocket or Lettuce

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BAKED TUNA MEATBALLS

Calories for 6 TunaBalls: 409
Carbs: 24 gr
Fat: 19 gr
Protein: 41 gr

1 tbps Evo
1 Garlic Clove
1 Onion
100 gr Spinach
2 Tuna Cans (180gr each)
1 Egg
Lemon Juice
Parsley & Dill
Salt and Pepper
Rocket and Cherry Tomato on the side

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TIGER PRAWNS, COURGETTE & MUSSEL SEAFOOD PASTA

Ingredients for 2 people:
160 gr Fresh Pasta
300 gr Raw Whole Tiger Prawns
500 gr Mussels
2 Courgette
300 gr Cherry Tomato
1/2 glass of White Wine
Salt and Pepper
Parsely
Garlic
Lemon Zest

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ARANCINI (15-18 SMALL ARANCINI)

400 gr Rice
200 gr Mushrooms
50 gr Parmesan
50 gr Butter
100 gr Melting Cheese
1 tbsp truffle oil
1 cup of Plain Flour
2 Eggs
Breadcrumbs
Oil for frying
Parsley
Salt and Pepper

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HAM & FENNEL GRATIN WITH GRILLED RADICCHIO

Calories: 342
Carbs: 25 gr
Fat: 20 gr
Protein: 19 gr

Ingredients for 1:
100 gr Besciamella
200 gr Fennel
50 gr Parmesan
50 gr Cooked Ham
1/2 Radicchio
1 tsp Evo
Salt and Pepper
Nutmeg

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SAVOURY GRANOLA & HOMEMADE HUMMUS SEA-BASS

Calories: 462
Carbs: 10 gr
Fat: 27 gr
Protein: 27 gr

Ingredients for 1:
1 Seabass Fillet
1 big Roasted Tomato
Some Rocket to garnish
1 Spoon of Savory Granola (for 4 portion of granola 100 gr giant oat, 40 gr mix seeds, 30 gr nuts, 1 tbsp EVO, 1 egg white, 1 tsp chilli flakes)

Hummus:
250 gr Drained Chickpeas
1 Garlic Clove
Juice of 1 Lemon
1 tbsp Evo
1 tsp Salt
1 tbsp Tahini Paste

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HOMEMADE MUSHROOM & SPEAK PAPARDELLE

Calories: 629
Carbs: 64 gr
Fat: 29 gr

Ingredients for 1:
1 Egg
100 gr Plain Flour
2 tbsp Semolina
150 gr Mushrooms of your choice
30 gr Speak
1 tbsp Tomato Paste
1/2 Cup Celery
1/2 Cup chopped White Onion
1/2 Glass Red Wine
1 Garlic Clove
Some Thyme to garnish
1 tbsp Evo

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ORANGE & ALMOND ASIAN STYLE CHICKEN

Calories for 2 People: 1049
Carbs: 111 gr
Fat: 35 gr
Protein: 114 gr

Ingredients for 2:
350 gr Chicken Breast
150 gr Brown Rice
1 cup of Cornstarch
1 cup Orange Juice
1 Ginger Piece
1 Garlic Glove
2 tbsp Soy Sauce
15 gr Roasted Almonds
1/2 Cup Spring Onions
1 tbsp Evo
1 tbsp Honey
Orange Zest
Pinch of Salt

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GREEK SPANAKOPITA

Ingredients for 2 portions:
200 gr Spinach
50 gr Feta Cheese
1 tbsp Chopped Parsley
1 tbsp Chopped Dill
1 Garlic Cloves
Salt and Pepper
2 Philo Pastry Sheets
1 tbsp Evo
1 tsp Sesame Seeds
1/2 Cucumber
1 tbsp Greek Yogurt
1 tsp Spring Onion
1 tsp Dill
1/2 Lemon Juice
1 Tomato
1/2 Red Onion

For 2 Pastries:
Calories: 678
Carbs: 83 tr
Fat: 27 gr
Protein: 29 gr

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