1. Put 1 glass of quinoa in to saucepan , pour with 6 glass of water . Bring to the boil and simmer for 25 minutes. Keep 1 glass of quinoa for Wednesday diner .
2. 2 chicken section along half and spray them with juice of whole lemon, use some sisal on top and two small spoon of cumin .
3. Fry chicken portions on 2 spoon of oil olive . 4. Fry 1/2 red onion , two cloves of garlic , season with a little bit of sea salt and cayenne pepper.
4. Add 1/2 of can of red kidney beans . Add 1 and 1/2 glass of quinoa and 1/4 chopped fresh parsley.
5. Decorate with two chopped radish .
Tuesday: Chicken and spinach salad
1. Boil chicken breast .
2. Cut chicken breast into pieces and put on wholemeal tortilla wrap .
3. Use slice of 1/2 avocado , handful of spinach , A little bit of read onion , about 5 slice of cucumber , two radish . Use a 2 spoon of ready humus for the base .
4. Roll the wrap and enjoy ;)
Wednesday : Chicken salad with Quinoa
1. Mix 3 spoon of oil olive with balsamic vinegar and one spoon of natural greek yogurt
2. Mix one glass of quinoa and 1/2 of red kidney beans can.
3. Add 4 glass of spinach, small pieces of /2 red onion and pieces of one chicken breast.
4. Mix all ingredients with dressing and add a hint of salt and pepper
5. On the top of the salat put cubes of small avocado.
Thursday : spaghetti with chicken ball
1. Cook 0,5 kg chicken balls on the oven for about 30-35 minutes and 180 C .
2. Boli water in pot , add 250g of spaghetti brown pasta and boil for 8-19 minutes. Filtration the water .
3. Put into deep frypan 0,50kg of asparagus and two spoon of water and boil for 3-5 minutes.
4. Add to pasta juice from 1/2 lemon , spoon of olive oil , 2 cloves of garlic and 1/2 small spoon of sea salt .
5. Put pasta into frypan and mix everything add chicken balls and 100g of cherry tomatoes. Add some sea salt and pepper.
Friday: fish and cuscus
1. Bake one salmon fillet with 50g of cherry tomatoes, juice from 1/2 of lemon and Brazil herbs.
2. Boil water with 1/4 small spoon of sea salt. Add one glass of cuscus and cover this with lid for 5-7 min.
3. Boil 250g of asparagus.
Saturday: Summer salad with salmon.
1. Chopped 1/2 of iceberg lettuce, 1/2 avocado , couple radish , 50g of cucumber , 50g of red kidney bean . Mix all together . Add some salt , pepper and a spoon of olive oil.
2. Bake pice of salmon with a bit of salt and pepper and lemon juice for about 30min.
17 necessary products:
* Olive oil
* Balsamic Oil
* Sea salt
* Black pepper
* Oregano
* Cayenne pepper
* Sweet pepper
* Provencial herb
* Garlic
* White and red onions
* Home made stock
* Tomato paste
* Dijon Mustard
* Wholegrain pasta
* Long grain rice
* Soya sauce
* Wholegrain flour
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