Koolhydraatarme ovenschotel met zalm

Wind en regen : een ideaal weertje om wat aan mealpreppen te doen. We maken een ovenschotel met zalm en broccoli, waarvan we meerdere keren kunnen eten. De schotel kan opgewarmd worden en ingevroren.

#koolhydraatarm #ovenschotel #recept #zalmschotel #mealpreppen #keto #yoorskookstudio  #koolhydraatarmerecepten   #lowcarbohydrate  #lowcarbrecepten  #foodlovers 


Nodig voor 4 personen(alle ingrediënten zijn aanpasbaar in hoeveelheid zonder dat je je gerecht om zeep kunt helpen !)

  • 1 zak diepvriesbroccoli (makkelijk doseerbaar)
  • 4 wortels (kan ook met paprika)
  • 1 rode ui
  • 4 zalmfilets
  • gerookte zalmsnippers of -reepjes
  • 250 g mascarpone
  • zwarte peper, wat verse dille en olijfolie of een andere vetstof

Zo maak je het klaar :

  • Breng water aan de kook voor het koken van de broccoli. Indien je dit wenst, kun je hem ook stomen.
  • Snipper ondertussen de rode ui en snijd de wortels in kleine stukjes.
  • Stoof de wortels en de ui beetgaar in wat olijfolie terwijl je de broccoli gaar kookt. Deze mag goed gaar zijn, want we gaan die met de stamper pureren.


  • Voeg op het einde van de stooftijd de gerookte zalmsnippers toe aan het wortel-ui-mengsel en draai de warmtebron uit terwijl het deksel nog even op de pot blijft.
  • Zorg dat je oven voorverwarmd is op 180 °C.
  • Vet een ovenschotel in met wat olijfolie. Indien je gaat mealpreppen, zorg dan voor voldoende schotels.
  • Verdeel de wortels met rode ui over de bodem van de schotel.

  • Schik hierop de rauwe zalmfilets. Deze garen straks voldoende in de oven.
  • Als je dit lekker vindt, kun je hier wat dilletakjes over leggen.
  • Kruid flink met zwarte peper.
  • Als de broccoli gaar is, kan je het kookvocht afgieten.
  • Voeg de mascarpone toe aan de warme broccoli.


  • Met een pureestamper mengen we de broccoli met de mascarpone en stampen die fijn. Er mogen gerust nog wat stukjes broccoli in het mengsel achterblijven.
  • Ook hier kun je eventueel wat bijkruiden met zwarte peper.
  • Zout is overbodig, want de gerookte zalm geeft al een zoutige smaak aan het gerecht.

  • Schik het broccolimengsel eerst tussen de zalmfilets.
  • De rest verdeel je over het gerecht, zodat alles gelijkmatig bedekt is.
  • De schotel(s) kunnen daarna ongeveer een half uurtje in de oven, op 180 ° C. (Tijd kan verschillen per oven !)


Ik gebruikte dit gerechtje weer om aan mealpreppen te doen.

Als je tafelgenoten hebt die liever niet koolhydraatarm eten (al vraag ik me sterk af wat ze hier zouden missen !), kun je de onderste laag van je schotel vullen met aardappelschijfjes. (zie de schotel in het midden)

Persoonlijk vind ik dat geen meerwaarde voor dit gerecht, maar zo heeft elk wat wils.

Dit vind ik dan weer het voordeel van ovenschotels.

Ook perfect op voorhand te maken om dan, als er gasten zijn, in de oven te schuiven !

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#30daysigns to process a sad moment I start drawing with my pencil and without thinking about it I draw a piece. There's everything in here that I'm going to turn my head.
National Bee Count 18 and 19 April.. are you also there to count?
National Bee Count 18 and 19 April. - How nice that you are coming to read my blog again.. I need you all very much because we are going toBeescount!! Huh? Huh? Counting bees? But why? It turns out that 188 of the 358 species of wild bees are threatened- Oh!This is due, among other things, to pesticides, which can cause bees to die. But also because of mites, parasites, bacterial infections, a bee becomes weakened or dies. That's not good news. Also, there is not always suitable food available, many flowers or herbs are too few or not present. We really need bees to pollinate 80 percent of our crops we eat. You understand that we are very concerned about this important bee and that's why it deserves our attention every day! How are we gonna do that? Step 1.The main thing is that in any case it is at least sunny or dry for half an hour. You then walk quietly around the garden {on your balcony} and you then record the species and the numbers you see. Step 2.Practice already? Download the Counting Form. Walk around your garden and record all the species and numbers you see. Or use the counting cards shown below this text. Step 3.Counted? Enter your results on this page in. TIP:For all these activities, the site has: “The Netherlands Zoemt” very nice things you can request and download. Among others: Counting Form #Bijentelling , a bee's guides, seed bombs making, DIY Bee Hotel. In short, we are going to work because of course we do not want the endangered bees to die out... they really need our help! TIP:This is a fun children's page with all the fun tips and activities: Children-Bees Check out there to get some nice ideas, or make your own seed bombs or a bee hotel, there is so much fun to do! TIP:Also watch the nice video via this link and press “watch video” there : https://www.nederlandzoemt.nl/doe-mee/bijentelling/ Now some nice inspiration/tips and crafts about the bee! - Here are some good links with information, lesson ideas etc.: 1. Miss Janneke. Many nice tips about the bee, honey, beekeepers for the smart board! 2. Super nice tip: nice reading about Winnie the Pooh and counting bees.. how fun is that? By: children's books read fun 3. And a nice song tip about the honey bee- Oh!By: Nursery rhymes - Below children make very nice bees from a plastic bottle! - Posted by:Gooty. - 4. Crafting ideas: - First of all, I tinkered 2 bees from cardboard. I used 2 coloring pages as mould to make them. Coloring pages made possible by The Craft Juf Ede - Yes. Below is her blog where you can find and print the coloring pages.. be warned.. she has a lot of choice.. so choose strength with one.. haha. What do you need?Paint, brush, cardboard, coloring page, scissors, sharpie markers, wooden clothespins. - So this coloring page you print out and cut off the bee {very pathetic, I know} the legs. These are replaced by clothespins so you can stand by or “hang” in something. - The bee, you're going to transfer onto cardboard as an image. First, only the outer contours, for the shape. With pencil you draw the bee schematically. - Then you go paint the bee. I painted the little bee with yellow paint and then colored with black marker. And with the big bee, with black paint also colored. - The sun did a lot of work here.. it was dry so fast! - Clothespins dyed in black, and these too were quickly dry. - And then they were allowed to pose, in theATwithout nice weather in the garden..Bzzzz A bee for it - Coloring pages - Beautiful coloring pages ofThe Craft Juf Ede. Read more A few more craftstips I have here for you: - Hearts at-through: Homemadebyjoke. Foam bees and a honeycomb from a flower pot by: Google.be . Make flower seed balls for the bees! Jetske Miedemawent with children to make these cute flower seed balls. Jetske tells: Nice to do with your kids. Flower seeds, clay, potting compost and a little water = good tampering😊 #bloembommetjes #helpdebij #OERR TIP:And fellow blogster Ingrid Tips and More sent me another link where you can buy them if you do not have time and opportunity complete seed bulbs. Click here. Harmonica be. by easypeasyandfun.com Nice bees and you make them yourself- Oh!By: Crafts for children. Bee of a foot by: http://www.crafty-crafted.com An egg box is a beautiful honeycomb- Oh!By: Tartine Mulot A bee as a plant plug for outdoor use! Read here. And then made a bee from an egg box: By: CraftyMorning.com A beehive colored by stamping. And the bees are fingerprints! By: CraftyMorning.com A mobile of cardboard cups that are transformed into a bee. By: munira.inter.net.my Educational toys, the Bees beekeeper- Oh!Click here A fun and educational booklet about the beekeeper. Click here From egg to bee, this booklet hole over the cycle of the bee- Oh!Click here Lots of inspiration around bees! Bee hotel making out of wood - Theme bees tinkering - Bee tinkering pine cone - Beehives and beehives! - Bees tinkering - sweet bees made of chenille thread - Oreo Treats Bes - Bee crafting from paper cup? - A bee for it - Coloring pages - Bee crafting from toilet roll? - Bee stone crafting for Father's Day - Crafting a flower garden with insects - Free crochet bee with beehive - With these 21 flowers and plants in your garden you will make the bees happy - The bee belongs to it - Also drink bees, you can give them a safe drinking trough in your garden. - Honey bees. - Bee crafting of paper plate - Making a beehive from bubble plastic - Making flower seed bombs for the Bee - We love to learn from the bees- Oh!World Bee Day - Do you also like creative in the broadest sense of the word? Then come to my facebook page: Crea with Kids and give the page a LIKE- Oh!Click on the link to go there Crea with Kids 2-12 years. Crafts with Children 0-4 years. Website Crea with Kids: find all crafts and activities in one overview! or mail to: creametkids@ziggo.nl - Login Do you also come toYoorsblogging about what concerns you, sharing your own craft ideas, reading articles about health, news? Then come toYoorsand immediately receive aWelcome bonus- Oh! - Sign in This blog contains affiliation links.