Coconut Peanut Case Study

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Coconut Peanut
3 tbsp. chunky peanut butter
4 tbsp. coconut milk
1 tbsp. light brown sugar
1 tbsp. soy sauce
1 tbsp. fresh lime juice
⅛ tsp. red pepper flakes
1. Take a martini shaker and place all ingredients in and shake vigorously.
2. Serve with breadsticks or rice cakes.
Nutritional information:
Fat: 0.3g
Carbohydrate: 11g
Sugars: 11g
Calories: 80g
Sodium: 123mg
Protein: 1.1g
Fiber: 39g
Cholesterol: 13g

Garlic with Mushrooms Sauce
3 tbps. EVOO
2 Tsp. Lemon juice
½ lb. Mushrooms, whole or cut depending on size
4 Cloves Garlic sliced thin
2 tbps. Dry sherry
½ tsp. Spanish smoked paprika
¼ tsp. Red pepper flakes (optional for heat)
1 tbps. Fresh parsley, chopped
1. Stir
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/30ml low-fat butter
2 tbsp. /30ml extra-virgin olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 tbsp. brown sugar
4 sprigs fresh thyme
1/2 cup water
Salt and pepper
1-piece Parmesan rind, optional
Grated Parmesan, for serving
Chopped fresh chives, for serving
1. Heat oil in a large saucepan over medium heat. Add the onions and garlic and cook until the onions are translucent and tender for 5 minutes.
2. Add the brown sugar and tomatoes and cook for 5 minutes extra. Add 1/2 cup water, Parmesan rind and thyme, if using. Cook for about 25 minutes.
3. Discard the Parmesan rind and thyme. Puree the soup in your food processor or with an immersion blender until smooth. Strain through a fine sieve set over a clean saucepan.
4. Stir in the cream and butter. Season with salt and pepper. Scoop the soup into bowls and sprinkle with grated Parmesan and chopped chives. Enjoy!
Nutritional information:
Fat: 0.5g
Carbohydrate: 21g
Sugars: 11g
Calories: 70g
Sodium: 75mg
Protein: 1.5g
Fiber: 39g
Cholesterol: 12mg

Broccoli Soup
4 cups broccoli florets
1 tbsp. all-purpose
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