[{"data":1,"prerenderedAt":380},["ShallowReactive",2],{"nomly-recipe-zalmfilet-uit-de-oven":3,"nomly-recipe-related-zalmfilet-uit-de-oven":110},{"id":4,"title":5,"body":6,"calories":97,"category":98,"date":99,"description":100,"extension":101,"image":102,"meta":103,"navigation":104,"path":105,"seo":106,"servings":92,"stem":107,"time":108,"__hash__":109},"nomlyRecipes\u002Fnomly-recipes\u002Fzalmfilet-uit-de-oven.md","Zalmfilet uit de oven met groente",{"type":7,"value":8,"toc":90},"minimark",[9,13,18,43,47,65,69,83],[10,11,12],"p",{},"Zalm zit vol eiwit en gezonde omega-3-vetzuren. Samen met geroosterde groente van dezelfde bakplaat\nheb je een compleet, voedzaam diner met minimale afwas.",[14,15,17],"h2",{"id":16},"ingrediënten","Ingrediënten",[19,20,21,25,28,31,34,37,40],"ul",{},[22,23,24],"li",{},"2 zalmfilets (samen ~250 g)",[22,26,27],{},"200 g cherrytomaatjes",[22,29,30],{},"1 courgette, in halve plakken",[22,32,33],{},"1 rode ui, in parten",[22,35,36],{},"1 el olijfolie",[22,38,39],{},"1 citroen, sap + wat rasp",[22,41,42],{},"Peper, zout en verse dille of peterselie",[14,44,46],{"id":45},"bereiding","Bereiding",[48,49,50,53,56,59,62],"ol",{},[22,51,52],{},"Verwarm de oven voor op 200 °C.",[22,54,55],{},"Meng de groente met een halve eetlepel olie, peper en zout. Spreid uit op een bakplaat en rooster 10 minuten voor.",[22,57,58],{},"Leg de zalm ertussen, besprenkel met de rest van de olie, citroensap en rasp.",[22,60,61],{},"Bak nog 12–15 minuten tot de zalm net gaar is (glazig van binnen).",[22,63,64],{},"Werk af met dille of peterselie.",[14,66,68],{"id":67},"voedingswaarde-per-portie-richtwaarde","Voedingswaarde (per portie, richtwaarde)",[19,70,71,74,77,80],{},[22,72,73],{},"Energie: ~480 kcal",[22,75,76],{},"Eiwit: ~34 g",[22,78,79],{},"Koolhydraten: ~12 g",[22,81,82],{},"Vet: ~32 g",[84,85,87],"cta-nomly",{"title":86},"Gezonde vetten tellen ook",[10,88,89],{},"Vette vis is voedzaam maar energiedicht. Log je portie in Nomly en houd het in balans.",{"title":91,"searchDepth":92,"depth":92,"links":93},"",2,[94,95,96],{"id":16,"depth":92,"text":17},{"id":45,"depth":92,"text":46},{"id":67,"depth":92,"text":68},480,"Diner","2026-08-04","Zalm en geroosterde groente van één bakplaat. Rijk aan eiwit en gezonde omega-3-vetten, klaar in 25 minuten.","md",null,{},true,"\u002Fnomly-recipes\u002Fzalmfilet-uit-de-oven",{"title":5,"description":100},"nomly-recipes\u002Fzalmfilet-uit-de-oven",25,"qoKahG64OP2-v3O2bTdEXIJv2z87f26feCebddvkNhY",[111,205,293],{"id":112,"title":113,"body":114,"calories":195,"category":98,"date":196,"description":197,"extension":101,"image":102,"meta":198,"navigation":104,"path":199,"seo":200,"servings":201,"stem":202,"time":203,"__hash__":204},"nomlyRecipes\u002Fnomly-recipes\u002Fgezonde-spaghetti-bolognese.md","Gezonde spaghetti bolognese",{"type":7,"value":115,"toc":190},[116,119,121,149,151,168,170,184],[10,117,118],{},"Spaghetti bolognese hoeft geen caloriebom te zijn. Met mager rundergehakt, een flinke lading groente\ndoor de saus en volkoren pasta maak je een versie die net zo lekker is, maar veel meer vult.",[14,120,17],{"id":16},[19,122,123,126,129,132,135,138,141,144,146],{},[22,124,125],{},"300 g mager rundergehakt (of half-om-half)",[22,127,128],{},"320 g volkoren spaghetti",[22,130,131],{},"1 blik gepelde tomaten (400 g)",[22,133,134],{},"1 ui, gesnipperd",[22,136,137],{},"1 wortel, fijngesneden",[22,139,140],{},"1 courgette, in blokjes",[22,142,143],{},"1 teentje knoflook",[22,145,36],{},[22,147,148],{},"Italiaanse kruiden, peper en zout",[14,150,46],{"id":45},[48,152,153,156,159,162,165],{},[22,154,155],{},"Kook de spaghetti volgens de verpakking beetgaar.",[22,157,158],{},"Verhit de olie en fruit ui, knoflook en wortel 5 minuten.",[22,160,161],{},"Voeg het gehakt toe en bak rul. Schep de courgette erdoor.",[22,163,164],{},"Giet de tomaten erbij, breek ze fijn en breng op smaak met kruiden, peper en zout.",[22,166,167],{},"Laat 10–15 minuten pruttelen tot de saus indikt. Serveer over de spaghetti.",[14,169,68],{"id":67},[19,171,172,175,178,181],{},[22,173,174],{},"Energie: ~520 kcal",[22,176,177],{},"Eiwit: ~28 g",[22,179,180],{},"Koolhydraten: ~68 g",[22,182,183],{},"Vet: ~13 g",[84,185,187],{"title":186},"Tel je bord in seconden",[10,188,189],{},"Log \"Spaghetti bolognese\" in Nomly en zie hoe deze lichtere versie in je dagtotaal past.",{"title":91,"searchDepth":92,"depth":92,"links":191},[192,193,194],{"id":16,"depth":92,"text":17},{"id":45,"depth":92,"text":46},{"id":67,"depth":92,"text":68},520,"2026-08-06","De klassieker in een lichtere versie: mager gehakt, extra groente en volkoren pasta. Vullend, eiwitrijk en toch onder de 550 kcal.",{},"\u002Fnomly-recipes\u002Fgezonde-spaghetti-bolognese",{"title":113,"description":197},4,"nomly-recipes\u002Fgezonde-spaghetti-bolognese",30,"p_ad-sTZ1K5zelJf1J5OjExiyZrOv82hp_-g6DTEXy0",{"id":206,"title":207,"body":208,"calories":284,"category":98,"date":285,"description":286,"extension":101,"image":102,"meta":287,"navigation":104,"path":288,"seo":289,"servings":201,"stem":290,"time":291,"__hash__":292},"nomlyRecipes\u002Fnomly-recipes\u002Fchili-con-carne-mager.md","Mager chili con carne",{"type":7,"value":209,"toc":279},[210,213,215,237,239,256,260,273],[10,211,212],{},"Chili con carne is comfortfood dat verrassend goed in een gezond eetpatroon past: mager gehakt voor de\neiwitten, bonen voor de vezels en volop groente. En hij is nog lekkerder de volgende dag.",[14,214,17],{"id":16},[19,216,217,220,223,226,229,231,234],{},[22,218,219],{},"400 g mager rundergehakt",[22,221,222],{},"1 blik kidneybonen (400 g), uitgelekt",[22,224,225],{},"1 blik gehakte tomaten (400 g)",[22,227,228],{},"1 ui en 1 paprika, gesnipperd",[22,230,143],{},[22,232,233],{},"1–2 tl chilipoeder, 1 tl komijn, 1 tl paprikapoeder",[22,235,236],{},"1 el olijfolie, peper en zout",[14,238,46],{"id":45},[48,240,241,244,247,250,253],{},[22,242,243],{},"Fruit ui, paprika en knoflook in de olie 5 minuten.",[22,245,246],{},"Voeg het gehakt toe en bak rul.",[22,248,249],{},"Roer de kruiden erdoor, giet dan de tomaten en bonen erbij.",[22,251,252],{},"Laat 20 minuten zachtjes pruttelen tot de saus indikt. Breng op smaak.",[22,254,255],{},"Serveer met een lepel magere yoghurt, of met wat rijst (tel apart mee).",[14,257,259],{"id":258},"voedingswaarde-per-portie-zonder-rijst-richtwaarde","Voedingswaarde (per portie, zonder rijst, richtwaarde)",[19,261,262,265,267,270],{},[22,263,264],{},"Energie: ~430 kcal",[22,266,76],{},[22,268,269],{},"Koolhydraten: ~30 g",[22,271,272],{},"Vet: ~16 g",[84,274,276],{"title":275},"Batch koken, simpel loggen",[10,277,278],{},"Maak een grote pan en log per portie in Nomly — ideaal voor meal prep.",{"title":91,"searchDepth":92,"depth":92,"links":280},[281,282,283],{"id":16,"depth":92,"text":17},{"id":45,"depth":92,"text":46},{"id":258,"depth":92,"text":259},430,"2026-08-05","De klassieke chili con carne met mager gehakt en extra bonen. Eiwitrijk, vezelrijk en perfect om in te vriezen.",{},"\u002Fnomly-recipes\u002Fchili-con-carne-mager",{"title":207,"description":286},"nomly-recipes\u002Fchili-con-carne-mager",35,"cB52ka5-fhDMGgRwwWF1i0PMDkC_CLP8QmUrC1FDqkM",{"id":294,"title":295,"body":296,"calories":373,"category":98,"date":285,"description":374,"extension":101,"image":102,"meta":375,"navigation":104,"path":376,"seo":377,"servings":92,"stem":378,"time":203,"__hash__":379},"nomlyRecipes\u002Fnomly-recipes\u002Fkipcurry-met-bloemkoolrijst.md","Kipcurry met bloemkoolrijst",{"type":7,"value":297,"toc":368},[298,301,303,327,329,346,348,362],[10,299,300],{},"Door rijst te vervangen door bloemkoolrijst bespaar je flink wat calorieën en koolhydraten, terwijl je\nbord juist voller oogt. De curry zelf is romig en vullend dankzij de kip en kokosmelk.",[14,302,17],{"id":16},[19,304,305,308,311,314,316,319,322,324],{},[22,306,307],{},"300 g kipfilet, in blokjes",[22,309,310],{},"1 zak bloemkoolrijst (of ½ bloemkool, geraspt)",[22,312,313],{},"200 ml kokosmelk (light)",[22,315,134],{},[22,317,318],{},"1 rode paprika, in reepjes",[22,320,321],{},"1 el rode currypasta",[22,323,36],{},[22,325,326],{},"Verse koriander, peper en zout",[14,328,46],{"id":45},[48,330,331,334,337,340,343],{},[22,332,333],{},"Verhit de olie en bak de kipblokjes rondom bruin. Haal ze uit de pan.",[22,335,336],{},"Fruit de ui en paprika 3 minuten, roer de currypasta erdoor.",[22,338,339],{},"Giet de kokosmelk erbij en breng aan de kook. Doe de kip terug en laat 5 minuten sudderen.",[22,341,342],{},"Bak of stoom ondertussen de bloemkoolrijst 4–5 minuten beetgaar.",[22,344,345],{},"Serveer de curry op de bloemkoolrijst, afgewerkt met koriander.",[14,347,68],{"id":67},[19,349,350,353,356,359],{},[22,351,352],{},"Energie: ~410 kcal",[22,354,355],{},"Eiwit: ~40 g",[22,357,358],{},"Koolhydraten: ~14 g",[22,360,361],{},"Vet: ~21 g",[84,363,365],{"title":364},"Low-carb en toch vullend",[10,366,367],{},"Volg in Nomly hoe een gerecht met veel eiwit en groente je langer verzadigd houdt.",{"title":91,"searchDepth":92,"depth":92,"links":369},[370,371,372],{"id":16,"depth":92,"text":17},{"id":45,"depth":92,"text":46},{"id":67,"depth":92,"text":68},410,"Een romige kipcurry op bloemkoolrijst: veel eiwit en groente, weinig koolhydraten. Klaar in een half uur.",{},"\u002Fnomly-recipes\u002Fkipcurry-met-bloemkoolrijst",{"title":295,"description":374},"nomly-recipes\u002Fkipcurry-met-bloemkoolrijst","ZWoJEDELJQmEUZWhZuaKIK2aQsnARpro1tHFl63gw8U",1788471487069]