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Family & Quick: ≤25 min - Salmon flakes
with green beans and courgette
Labels:
Familie
•Caloriebewust
Allergenen :
Vis
•Tarwe
•Melk (inclusief lactose)
Raadpleeg altijd het productetiket voor de meest accurate informatie over ingrediënten en allergenen
Bereidingstijd20 minuten
oventijd20 minuten
NiveauMakkelijk
Ingredienten
Hoeveelheden
75 gram
Warmgerookte zalmsnippers
(Bevat Vis)
75 gram
Orzo
(Bevat Tarwe Kan bevatten Lupine, Eieren, Mosterd, Soja)
½ stuk(s)
Knoflookteen
½ stuk(s)
Courgette
100 gram
Sperziebonen
50 gram
Roomkaas
(Bevat Melk (inclusief lactose))
½ zakje(s)
Italiaanse kruiden
5 gram
Vers basilicum
(Kan bevatten Selderij)
½ stuk(s)
Citroen
Zelf toevoegen
½ stuk(s)
Zoutarm groentebouillonblokje
½ el
Olijfolie
40 ml
Water voor saus
naar smaak
Peper en zout
Voedingswaarden
Energie (kJ)2565 kJ
Energie (kcal)613 kcal
Vetten22.9 g
waarvan verzadigd7.9 g
Koolhydraten64.4 g
waarvan suikers9.3 g
Vezels11.1 g
Eiwitten33.6 g
Zout1.5 g
Benodigdheden
•Pan
•Hapjespan
Instructies
1
- Boil plenty of water in a pot or saucepan over medium-high heat.
- Crumble in the stock cube and cook the orzo for 10 - 12 minutes.
- Discard the tips of the green beans and cut into thirds. Boil along with the orzo for the last 5 - 6 minutes.
- Drain and set aside.
Did you know... Green beans are high in potassium, which helps maintain a healthy blood pressure. They're also a good source of iron and folic acid, both of which help us feel more energised.
2
- Crush or mince the garlic.
- Slice the courgette into crescents.
- Heat a drizzle of olive oil in a deep frying pan over medium-high heat and fry the courgette with the garlic for 4 - 5 minutes. Season with salt and pepper.
- Meanwhile, cut the lemon into 4 wedges.
3
- Finely chop the basil.
- Add the Italian herbs, cream cheese and two-thirds of the basil to the courgette along with the water for sauce (see pantry for amount) and stir well to combine.
- Simmer the sauce over medium-low heat. When the orzo is done, add it to the sauce and mix well.
- Squeeze 1 lemon wedge per person over the orzo and season to taste with salt and pepper.
4
- Serve the orzo and sauce on deep plates.
- Top with the hot smoked salmon and garnish with the rest of the basil.
- Serve with the rest of the lemon wedges.
