Bone & muscle strength Pescatarian Prawn, kale & ginger fried rice
Wok-fried brown rice with prawns, crispy kale and ginger; bones fed on a weeknight.
Chateaubriand for two with roast garlic greens
A shared fillet roast with red wine sauce, garlic greens and dauphinoise-adjacent potatoes.
Ingredients
Servings 2
Quantities scaled from the original (2 servings).
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Method
- Step 1
Layer potatoes, cream, garlic and seasoning in a small dish; bake at 180C fan for 45 minutes.
- Step 2
Sear the seasoned fillet all over in oil and butter with thyme; roast at 180C fan 15 to 18 minutes for medium-rare. Rest 10.
- Step 3
Deglaze with wine and stock; reduce, whisk in mustard.
- Step 4
Carve thick; sauce, potatoes and greens.
Make it work for your circle: cooking for someone in
perimenopause? Every recipe on this site explains its own "why", so
you don't have to; just cook it. Doubling the vegetables never hurts.
Nutrition per serving
| Calories | 640 kcal |
|---|---|
| Protein | 42g |
| Carbohydrates | 36g |
| – of which sugars | 5g |
| Fibre | 5g |
| Fat | 34g |
| – of which saturates | 15g |
| – of which omega-3 | 0.3g |
| Calcium | 120mg |
| Iron | 5.4mg |
| Salt | 0.6g |
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