Light meals
Porcini
on toasted ciabatta
Preparation time: approx. 20 minutes (plus toasting and sautéing time)
Per serving approx. 113 kcal/474 kJ
6 g P, 5 g F, 9 g CH
Serves 4
500 g fresh porcini
16 slices ciabatta
½ bunch parsley
½ bunch chives
3 cloves garlic
2 tbsp olive oil
salt
pepper
1 Brush, wash and pat dry the porcini and cut into slices. Toast the ciabatta slices in the oven at 180 °C (fan oven 160 °C) until golden brown.
2 Wash the parsley and chives, shake them dry and chop finely. Peel the garlic and also chop finely.
3 Heat the olive oil in a frying pan and lightly sauté the garlic, stirring well. Add the porcini and continue sautéing for about 10 minutes. Add the herbs during the last 2 minutes. Season the porcini with salt and pepper.
4 Spread the porcini over the toasted ciabatta slices and serve hot.
Dumpling salad
with Parmesan
Preparation time: approx. 20 minutes (plus frying time)
Per serving approx. 522 kcal/2192 kJ
17 g P, 26 g F, 53 g CH
Serves 4
5 bread dumplings from the previous day
2 tbsp butter
1 radicchio
100 g rocket
100 g oak leaf lettuce
4 tbsp white wine vinegar
4 tbsp olive oil
2 tbsp cress
salt
pepper
Parmesan to garnish
1 Cut the bread dumplings into equal slices 1 cm thick. Heat the butter in a pan and fry the dumpling slices until golden brown on both sides.
2 Pluck the leaves of the radicchio, then wash the leaves of all salads and shake dry. Arrange on individual plates. Make a vinaigrette from the vinegar, oil, cress, salt and pepper and pour over the salad.
3 Arrange the dumpling slices on the salad and grate with Parmesan.
Stuffed courgette flowers
with ricotta
Preparation time: approx. 30 minutes (plus cooking time)
Per serving approx. 152 kcal/638 kJ
6 g P, 11 g F, 6 g CH
Serves 4
4 courgette flowers with the fruit
20 g raisins
150 g ricotta
2 tbsp freshly chopped basil
2 tbsp freshly chopped chervil
salt
pepper
2 tomatoes
2 tbsp pitted green olives
2 tbsp olive oil
grated zest of 1 untreated lemon
1 tsp balsamic vinegar
1 Wash the courgette flowers and shake dry without damaging the petals. Carefully open the flowers and remove the pistils. Rinse the raisins in hot water and mix with the ricotta and herbs. Season with salt and pepper.
2 Fill the mixture into a piping bag and pipe into the courgette flowers. Wash the courgettes, score them lengthwise several times and cook in a pressure cooker together with the flowers for around 8 minutes.
3 Pour hot water over the tomatoes, remove skin, stalk and seeds and cut into eighths. Cut the olives into slices and mix with the tomatoes. Mix together the rest of the ingredients, season and pour as a dressing.
4 Cut the cooked courgette flowers in half and serve on individual plates alongside the tomato and olive salad and the courgettes.
Summer salad
with raw ham and melon
Preparation time: approx. 30 minutes (plus steaming and roasting time)
Per serving approx. 157 kcal/659 kJ
8 g P, 10 g F, 8 g CH
Serves 4
150 g sugar snaps
1 tbsp butter
1 frisée lettuce
½ iceberg lettuce
1 honeydew melon with firm flesh
8 cherry tomatoes
8 slices thinly sliced raw ham
2 tbsp sunflower seeds
2 tbsp sherry vinegar
3 tbsp olive oil
pepper
salt
1 Brush the sugar snaps, remove strings, wash, drain and steam in hot butter for about 10 minutes, stirring constantly. Leave to cool.
2 Wash the salad leaves, shake dry and tear into smaller pieces. Peel the honeydew melon, cut into very thin slices with a cutting machine and divide onto individual plates. Wash the cherry tomatoes, pat dry and cut in half.
3 Arrange the salad leaves on top of the melon slices and decorate with the cherry tomatoes and the sugar snaps. Roll up the raw ham slices and place between the vegetables. Roast the sunflower seeds in a frying pan without fat.
4 Make a dressing from vinegar, oil, pepper and salt and drizzle over the salad. Sprinkle with sunflower seeds.
Mixed baked vegetables
Preparation time: approx. 30 minutes (plus baking time)
Per serving approx. 76 kcal/319 kJ
3 g P, 3 g F, 7 g CH
Serves 4
200 g red peppers
200 g carrots
200 g aubergine
salt
200 g courgettes
200 g fennel
10 tbsp olive oil
1 tsp each of dried thyme, oregano and rosemary
5 tbsp balsamico vinegar
1 Pre-heat the oven to 250 °C (fan oven 230 °C). Brush and wash the vegetables, remove the seeds from the peppers and peel the carrots. Slice the aubergines, sprinkle with salt and leave aside until the juice seeps out. Then wash and pat dry.
2 Cut the peppers into large pieces of 3 cm. Cut the carrots and courgettes into 1 cm slices and cut the fennel into strips.
3 Baste a baking tray with 3 tbsp oil and spread the vegetables on the tray. Sprinkle with herbs, drizzle with the rest of the olive oil and add salt. Bake the vegetables for around 30 minutes in the oven, turning several times. Remove from the oven and leave to cool slightly.
4 Spread the vegetables on a plate and drizzle with balsamico vinegar. Serve warm with fresh ciabatta bread.
Tyrolean
onion tart
Preparation time: approx. 30 minutes (plus rising, steaming and baking time)
Per serving approx. 510 kcal/2142 kJ
13 g P, 22 g F, 63 g CH
Serves 4 to 6
500 g wheat flour
20 g yeast
pinch of sugar
salt
2 tbsp clarified butter
3 onions
3 tbsp butter
pepper
½ tsp ground caraway
75 g belly of pork
2 eggs
200 g light soured cream
¼ tsp sweet paprika powder
flour for the work surface
grease for the springform
1 Sieve the flour into a bowl and make a well in the centre. Crumble in the yeast and sprinkle the sugar into the mixture. Add 300 ml lukewarm water and leave to rise for 10 minutes.
2 Sprinkle a pinch of salt at the edge of the flour. Add the clarified butter to the dough and mix first with the dough hooks of a hand mixer and then with your hands to form a smooth consistency. Roll the dough into a ball, sprinkle with a little flour and leave to rise for around 50 minutes in a warm place.
3 For the topping, peel the onions and cut or slice into extremely thin rings. Heat the butter in a pan and steam the onions until translucent. Season with salt, pepper and ground caraway.
4 Pre-heat the oven to 200 °C (fan oven 180 °C). Place the dough into a greased springform tin (28 cm diameter) and press the edges to form a rim. Spread with the onion mixture. Cut the belly of pork into thin strips and add to the onions. Stir together the eggs and the light soured cream, season with sweet paprika powder and pour over the onion tart. Bake the tart in the oven for around 35 minutes.
Beef carpaccio
with sprouts
Preparation time: approx. 20 minutes (plus freezing time)
Per serving approx. 622 kcal/2612 kJ
48 g P, 47 g F, 1 g CH
Serves 4
400 g marinated beef
400 g Tyrolean Alpine cheese
100 g radish sprouts
150 g rocket
3 tbsp olive oil
2 tbsp balsamico vinegar
salt
pepper
1 tbsp freshly chopped
flat-leaved parsley
1 Slice the beef very thinly. To make this easier, place the meat into the freezer for 1 hour. Dice the cheese finely. Wash the sprouts and rocket and shake dry.
2 Arrange the beef slices on four plates, scatter over the sprouts and rocket and decorate with the cheese dice.
3 Mix the olive oil with the vinegar, season, mix in the parsley and drizzle over the carpaccio. Serve with South Tyrolean bread.
Bean soup
with pasta
Preparation time: approx. 30 minutes (plus soaking, sautéing and cooking time)
Per serving approx. 485 kcal/2037 kJ
13 g P, 26 g F, 47 g CH
Serves 4
350 g pinto beans
100 g belly of pork
1 bunch soup vegetables
2 red onions
2 garlic cloves
1 sprig of thyme
3 sage leaves
1 tbsp olive oil
200 g penne
salt
pepper
2 tbsp freshly chopped parsley
1 Soak the beans overnight in plenty of cold water. Cut the belly of pork into small cubes. Brush and wash the soup vegetables, peel if necessary and chop finely. Peel the onions and the garlic and chop finely.
2 Wash and shake dry the herbs, pluck the thyme leaves from the stalks and chop finely with the sage leaves.
3 Heat the olive oil in a pan and lightly sauté the belly of pork. Add the onions and garlic and sauté until translucent. Add the soup vegetables and continue to sauté for a few...
