Há sempre imensas dúvidas quando falo das minhas pré preparações das refeições da semana (aquilo que vulgarmente chamo meal prep). Não se trata de cozinhar refeições para toda a semana à segunda feira, mas sim de pré preparar algumas coisas para que preparar o jantar seja mais simples e rápido. E sim, às vezes posso cozinhar algumas coisas...
Esta semana a minha pré preparação teve direito a abóbora, batata doce e pimento assado, assim como 1/2 frango caseiro assado. Fazer sopa e preparar romã. Na segunda feira jantámos caril de lentilhas que tinha feito em maior quantidade há uns tempos atrás, e do qual tinha congelado uma parte. Com sobras de arroz e legumes do fim de semana o jantar ficou resolvido. Para o jantar de terça feira, foi muito simples, porque tinha a pré-preparação feita. A abóbora assada e guardada em cubos, assim como o frango assado e já desfiado. Para o jantar, juntou-se isso tudo, com espinafres baby e mais umas coisas, e assim foi.
Segue a receita, simples, colorida e a chamar o outono. E assim gastam-se também as abóboras que não servem só para doces e sopa (e são muito nutritivas e baixas em calorias!)
Tema: Receitas sem carne nem peixe para todos os dias
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Ingredientes para 2 pessoas:
50g de espinafres baby frescos
250g de frango assado e desfiado
1/2 abacate
2 colheres de sopa de azeitonas pretas
1/2 abóbora manteiga (butternut) assada
sementes de abóbora q.b.
sal e pimenta q.b.
azeite q.b.
Preparação:
Corte a abóbora e o abacate em cubos e coloque numa travessa. Junte as azeitonas em cortadas ao meio, os espinafres baby e o frando desfiado. Tempere com um pouco de sal, pimenta e azeite e envolva bem.
Por cima disponha as sementes de sésamo.
Sirva de imediato.
Nota: Para assar a abóbora, simplesmente cortei ao meio e retirei as sementes. Coloquei num tabuleiro e reguei com um fio de azeite e deixei assar até a abóbora estar macia, cerca de 1 hora, em forno pre aquecido a 180ºC. Depois de fria, guardei no frigorífico, numa caixa hermética. Antes de servir basta retirar a casca e cortar conforme necessário, ou até reduzir a puré.
Bom Apetite!
Bom dia Joana,
ResponderEliminarTambém faço o meal prep mais ou menos da mesma maneira. E procuro fazer sempre aproveitamentos. Nada se deita fora e tudo se aproveita!
Beijinhos
Margarida
https://minhacasadopatio.blogspot.com/
Já disse que gosto destas ideias?
ResponderEliminarE sim há várias utilizações para a abóbora, sem ser a sopa, doce/compota ou as filhoses. Há muitos pratos regionais, algumas vezes desconhecidos ou que entraram em desuso, que a usam, sejam em papas ou guisados/estufafos/cozidos com ou sem leguminosas.
Pela minha parte, estou a ver novas ideias para variar o seu uso, pois há tanto para explorar, e é uma forma de as proveitar na sua época - ainda estou para experimentar o crumble, a granola, bem como a abóbora assada no forno com açúcar e especiarias (vista à muitos anos atrás numa revista americana que foi parar por engano à quinta onde morava).
Venham ideias, para não haver lugar à monotonia!
Um grande beijinho,
Sara Oliveira
* estufados
EliminarSara Oliveira
Vou experimentar, que bom aspecto. Obrigada pela partilha.
ResponderEliminarBjs
Este comentário foi removido pelo autor.
EliminarAn insightful look into the progress reshaping patient outcomes.
EliminarExplore: www.delveinsight.com
Vou experimentar de certeza! Beijinhos*
ResponderEliminarDelícia...
ResponderEliminarBeijinhos
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