Balanced meal in “tapas” format
Ingredients (for 1 serving)
  • Follow the “Healty eating plate” method to determine the amounts.
  • Rice
  • Courgette
  • Tomato
  • Onion
  • Garlic
  • Green pepper
  • Beef fillet
  • Aromatic herbs (basil and fennel)
  • Virgin extra olive oil
  • Pepper
  • Salt (restrict in case of hypertension or fluid retention)
  • Lemon
  • 1. Peel and cut the onion into thin slices. Fry it in a saucepan with a little oil, over medium heat.
  • 2. Wash and cook the rice in a saucepan with plenty of water. Once cooked, drain and set aside.
  • 3. Wash and cut the pepper into strips, and peel and mince the garlic. Saute it in a pan with a little oil for a few minutes. Cut the meat into strips and add it to the pan, and sauté the whole over high heat until golden. Season it with salt. Arrange some toasted sesame seeds on top and transfer the contents to a bowl.
  • 4. Cut half a courgette into thin slices and set aside. Cut the other half into half-centimeter slices. Fry it in a pan with a few drops of oil until golden on both sides.
  • 5. Assemble a sandwich with zucchini slices and half of the fried onion. Place some chopped basil on top.
  • 6. Wash and cut the tomato into slices and lay it out on a plate, interspersing it with thin slices of courgette as if it were a carpaccio. Season with salt, pepper, a few drops of oil and lemon. You can scatter some basil leaves on top.
  • 7. Arrange the rice in a bowl with the rest of the fried onion and chopped fennel.
  • 8. Serve the set.