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  • Charlotte Woods ANutr

Mini Courgette Steaks, Asparagus and Falafel Bites



Serves: 4 (cost per serving: £2.25)


Cooking Time: 30 Minutes


Ingredients:


Sweet Potato – 1 Large

Asparagus Tips – 1 Package

Courgette – 2 Small

Red Pepper – 1 Small

Falafel – 1 Pack (12 Pieces)

Plant Based Milk – ¼ Cup

Spinach – ¼ Bag

Rocket – ¼ Bag

Cucumber – ½ Piece

Tomato – 1 Large

Olives – Handful

Hummus – 4 Tablespoons

Garlic Powder – 1 Teaspoon

Smoked Paprika – ½ Teaspoon

Mixed Herbs – ½ Teaspoon

Olive Oil – 3 Tablespoons


Method:


1) Prepare the oven to 180 and heat a pan of water on the stove at medium heat.


2) Cut the ends off the asparagus tips and place them on a baking tray. Drizzle over 1 tablespoon of olive oil and a ¼ teaspoon of garlic powder. Rub this in and place on the middle shelf in the over and set the timer for 25 minutes. Taking care to turn halfway.


3) Next, peel and roughly chop the sweet potato. Place in the pan of water and leave to simmer, covered with a lid.


4) Now prepare the courgette, cut into slices approximately 1cm thick as shown in the picture. Heat two tablespoons of olive oil in a large based pan and place the courgette pieces in the pan. Sprinkle over the garlic powder, smoked paprika and mixed herbs.




5) Whilst beginning to cook, prepare the salad. Cut the red pepper, tomato, olives and cucumber. Mix together with the spinach and rocket.


6) Keep turning the courgette steaks, spreading the flavouring and ensuring they don’t burn.





7) By this time, the sweet potato should be ready, add the plant based milk and mash with a fork. Remove the asparagus from the oven.


8) Serve all together on a plate with a tablespoon of hummus and falafels. If preferred, the falafels can be heated per package instructions.


Nutritional Content:


Kcal: 305

Protein: 8.3g

Carbohydrate: 24.9g

of which sugars: 8.5g

Fat: 17.2g

Fibre: 7.9g

Sodium: 230.5mg

High in:


Vitamin A

Vitamin K

Vitamin C

Manganese

Phenylalanine

Omega-3 and Omega-6

Folate

Tag me in pictures of your creations on facebook and instagram! @lottiemarie95 :)

Love Always,

Lottie x

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