<?php
// Define recipe data as an array
// breakfastrecipe:-------------------------------------------------------------------------------------
$calorirecipes = [


    105 => [
        "id" => 105,
        "name" => "Fajita-Style Pasta",
        "image" => "asset/img/500recipes/500recipes1.webp",
        "inner-image" => "asset/img/500recipes/500recipes1.webp",
        "summary" => "Take the aromatic flavours of a classic Mexican fajita and combine with pasta for this easy, vibrant meal. It's an ideal Friday night dinner",
        "ingredients" => array(
            "2 tbsp olive oil",
            "2 large skinless chicken breasts, cut into strips",
            "1 onion, thinly sliced",
            "1 red pepper, deseeded and sliced",
            "1 yellow pepper, deseeded and sliced",
            "1 garlic clove, crushed",
            "1⁄4 tsp chilli powder",
            "1 heaped tsp sweet smoked paprika",
            "1⁄2 tsp dried oregano",
            "1 tsp ground coriander",
            "1⁄2 tsp ground cumin",
            "3 tbsp tomato purée",
            "80ml double cream",
            "350g penne or rigatoni pasta",
            "1⁄2 small bunch of flat-leaf parsley, finely chopped",
            "grated parmesan or cheddar, to serve"
        ),
        "instructions" => array(
            "STEP 1
Heat the oil in a large shallow casserole or frying pan. Add the chicken and fry for 5 mins over a medium heat until golden all over. Remove and set aside on a plate.",
            "STEP 2
Put the onion and peppers in the same pan and fry over a medium heat for 8-10 mins. Add the garlic, dried herbs and spices and cook for 1 min. Add the tomato purée and cook for 2 mins. Return the chicken to the pan and pour in the cream, stirring to combine. Season to taste.",
            "STEP 3
Cook the pasta following pack instructions, then drain and reserve 150ml of the cooking water. Add the pasta to the pan with 50ml of the water and stir everything together over the heat. Add a little more water to loosen if needed. Season to taste and stir through the parsley. Divide between six bowls and top with a little cheese and extra chopped parsley, if you like. This can be packed into a lunchbox and eaten cold, too."
        )
    ],
    106 => [
        "id" => 106,
        "name" => "Black Bean & Tortilla Soup",
        "image" => "asset/img/lowcalorievegan/lowcalorievegan1.webp",
        "inner-image" => "asset/img/lowcalorievegan/lowcalorievegan1.webp",
        "summary" => "Make the most of any tins of black beans in your cupboards and make this easy and satisfying soup. Serve with coriander, avocado, feta and pumpkin seeds",
        "ingredients" => array(
            "2 tbsp olive oil",
            "1 chopped onion",
            "2 chopped peppers",
            "3 crushed garlic cloves",
            "2 tsp ground cumin",
            "1 tsp garlic granules",
            "1 tsp chilli powder",
            "2 tbsp tomato purée",
            "1l veg stock",
            "400g can chopped tomatoes",
            "2 tbsp cornmeal or polenta",
            "2 tbsp chopped pickled jalapeños",
            "2 x 400g cans black beans",
            "jalapeño brine",
            "4 small corn tortillas",
            "chopped coriander, avocado, crumbled feta and pumpkin seeds, to serve, if you like"
        ),
        "instructions" => array(
            "STEP 1
Heat the olive oil in a deep pan over a medium heat. Add the onion, peppers (any colour you like) and garlic cloves with a big pinch of salt. Cook for 10 mins, until starting to soften, then add the ground cumin, garlic granules and chilli powder along with the tomato purée. Cook for 5 mins, until the purée has caramelised.",
            "STEP 2
Pour in the veg stock, chopped tomatoes, cornmeal or polenta, chopped pickled jalapeños and black beans, along with the liquid. Add a splash of jalapeño brine and bring to a simmer. Cook for 45 mins, until thickened and reduced. Season, then scatter in the corn tortillas, cut into small strips. (Use flour tortillas if that’s what you have.) Rest for 5 mins before serving. Serve with chopped coriander, avocado, crumbled feta and pumpkin seeds, if you like."

        )
    ],

    107 => [
        "id" => 107,
        "name" => "Sausage Traybake",
        "image" => "asset/img/500recipes/500recipes2.webp",
        "inner-image" => "asset/img/500recipes/500recipes2.webp",
        "summary" => "This easy sausage traybake is packed with summer veg such as artichokes, new potatoes, tomatoes and fresh pesto. It's delicious served with crusty bread",
        "ingredients" => array(
            "1 red onion, cut into wedges",
            "4 new potatoes, thinly sliced",
            "6 canned or jarred artichokes, halved",
            "100g cherry tomatoes",
            "4 spring onions, halved lengthways",
            "2 pork sausages, cut into chunks",
            "1 tsp fennel seeds",
            "1 small lemon, cut into wedges",
            "½ tbsp olive oil",
            "400g can flageolet or butter beans, drained and rinsed",
            "150ml low-salt vegetable stock",
            "2 tbsp fresh pesto",
            "crusty bread, to serve (optional)"
        ),
        "instructions" => array(
            "STEP 1
Heat the oven to 200C/180C fan/gas 4. Toss the red onion, potatoes, artichokes, tomatoes, spring onions, sausages, fennel seeds and lemon wedges together in a baking tray or 20 x 20cm baking dish. Drizzle over the oil and season to taste (you won’t need a lot of salt, as the sausages can be quite salty).",
            "STEP 2
Roast for 20 mins, then add the beans and stock. Roast for 35 mins more, then remove from the oven, swirl through the pesto and serve with crusty bread, if you like."
        )
    ],
    108 => [
        "id" => 108,
        "name" => "Chicken, Edamame & Ginger Pilaf",
        "image" => "asset/img/low-calorie/lowcalorie4.webp",
        "inner-image" => "asset/img/low-calorie/lowcalorie4.webp",
        "summary" => "Make this healthy rice pot for a mid-week supper - crammed with fibre and vitamin C",
        "ingredients" => array(
            "2 tbsp vegetable oil",
            "1 onion, thinly sliced",
            "thumb-sized piece ginger, grated",
            "1 red chilli, deseeded and finely sliced",
            "3 skinless chicken breasts, cut into bite-sized pieces",
            "250g basmati rice",
            "600ml vegetable stock",
            "100g frozen edamame / soya beans",
            "coriander leaves and fat-free Greek yoghurt (optional), to serve"
        ),
        "instructions" => array(
            "STEP 1
Heat the oil in a medium saucepan, then add the onion, ginger and chilli, along with some seasoning. Cook for 5 mins, then add the chicken and rice. Cook for 2 mins more, then add the stock and bring to the boil. Turn the heat to low, cover and cook for 8-10 mins until the rice is just cooked. During the final 3 mins of cooking, add the edamame beans. Sprinkle some coriander leaves on top and serve with a dollop of Greek yogurt, if you like."
        )

    ],
    109 => [
        "id" => 109,
        "name" => "Falafel Burgers",
        "image" => "asset/img/500recipes/500recipes3.webp",
        "inner-image" => "asset/img/500recipes/500recipes3.webp",
        "summary" => "A healthy burger that's filling too. These are great for anyone after a satisfying bite low in calories..",
        "ingredients" => array(
            "400g can chickpeas, rinsed and drained",
            "1 small red onion, roughly chopped",
            "1 garlic clove, chopped",
            "handful of flat-leaf parsley or curly parsley",
            "1 tsp ground cumin",
            "1 tsp ground coriander",
            "½ tsp harissa paste or chilli powder",
            "2 tbsp plain flour",
            "2 tbsp sunflower oil",
            "toasted pitta bread, to serve",
            "200g tub tomato salsa, to serve",
            "green salad, to serve"
        ),
        "instructions" => array(
            "Drain the chickpeas and pat dry with kitchen paper. Tip into a food processor along with the onion, garlic, parsley, cumin, coriander, harissa paste, flour and a little salt. Blend until fairly smooth, then shape into four patties with your hands.",
            "STEP 2
Heat the sunflower oil in a non-stick frying pan, and fry the burgers for 3 mins on each side until lightly golden. Serve with the toasted pitta bread, tomato salsa and green salad."
        )
    ],
    110 => [
        "id" => 110,
        "name" => "Sticky Miso Aubergine Traybake",
        "image" => "asset/img/lowcalorievegan/lowcalorievegan3.webp",
        "inner-image" => "asset/img/lowcalorievegan/lowcalorievegan3.webp",
        "summary" => "Use storecupboard ingredients to pack umami flavour into this simple vegetarian dish, which gives aubergines centre stage. It makes a tasty meat-free midweek meal.",
        "ingredients" => array(
            "2 aubergines, halved lengthways",
            "2 tsp sesame oil",
            "1 ½ tbsp white miso",
            "1 tbsp mirin",
            "½ tbsp honey",
            "250g pouch cooked brown rice",
            "2 tsp sesame seeds",
            "2 spring onions, finely sliced"
        ),
        "instructions" => array(
            "STEP 1
Heat the oven to 200C/180C fan/gas 6. Score the flesh of the aubergines in a deep criss-cross pattern, being careful not to cut through to the skin. Arrange on a baking tray lined with baking parchment and brush the flesh with the sesame oil. Turn so they’re cut-side down, and roast for 15-20 mins until just softening.",
            "STEP 2
Meanwhile, combine the miso, mirin, honey and 1 tbsp water. Remove the aubergines from the oven and turn so they’re cut-side up, then brush over the miso glaze. Return to the oven for 15-20 mins, or until fully soft and caramelised.",
            "STEP 3
Heat the grill to its highest setting and slide the aubergines under for 5 mins until bubbling (watch closely so the parchment doesn’t catch). Warm the rice following pack instructions, then top with the aubergines, sesame seeds and spring onions."

        )
    ],




    // lunch recipe:----------------------------------------------------------------------------
    111 => [
        "id" => 111,
        "name" => "Roasted Chickpea Wraps",
        "image" => "asset/img/lowcalorievegan/lowcalorievegan4.webp",
        "inner-image" => "asset/img/lowcalorievegan/lowcalorievegan4.webp",
        "summary" => "This super-healthy vegetarian supper packs in 4 of your 5 a day, with avocados, roasted red peppers and spiced chickpeas",
        "ingredients" => array(
            "2 tbsp olive oil",
            "1 onion, sliced",
            "1 green chilli, chopped (deseeded if you don’t like it very hot)",
            "1 garlic clove, peeled",
            "1 tbsp garam masala",
            "1 tsp turmeric",
            "3 carrots, grated",
            "2 x 200g pouch brown basmati rice",
            "150g frozen peas",
            "50g roasted cashews",
            "coriander and yogurt, to serve",
        ),
        "instructions" => array(
            "STEP 1
Heat the oil in a large frying pan, tip in the onion with a big pinch of salt and fry until softened, around 5 mins, then add the chilli and crush in the garlic and cook for 1 min more. Stir in the spices with a splash of water and cook for a couple of mins before adding the carrots and stirring well to coat in all of the spices and flavours.",
            "STEP 2
Tip in the rice, peas and cashews, then use the back of your spoon to break up any clumps of rice and combine with the rest of the ingredients, cover and cook over a high heat for 5 mins (it’s nice if a bit of rice catches on the base to give a bit of texture to the dish). Scatter over the coriander with spoonfuls of yogurt, then serve straight from the pan.",
        )
    ],
    112 => [
        "id" => 112,
        "name" => "Spicy Avocado Wraps",
        "image" => "asset/img/500recipes/500recipes4.webp",
        "inner-image" => "asset/img/500recipes/500recipes4.webp",
        "summary" => "Pan-fry vegetarian, chicken-style pieces with lime, chilli and garlic, then pile onto seeded tortilla wraps - cool before assembling if packing for lunch.",
        "ingredients" => array(
            "2 x 400g cans chickpeas",
            "2 tsp olive oil",
            "2 tsp ground cumin",
            "2 tsp smoked paprika",
            "2 avocados, stoned, peeled and chopped",
            "juice 1 lime",
            "small pack coriander, chopped",
            "8 soft corn tortillas",
            "1 small iceberg lettuce, shredded",
            "150g pot natural yogurt",
            "480g jar roasted red peppers, chopped"

        ),
        "instructions" => array(
            "STEP 1
Heat oven to 220C/200C fan/gas 7. Drain the chickpeas and put in a large bowl. Add the olive oil, cumin and paprika. Stir the chickpeas well to coat, then spread them onto a large baking tray and roast for 20-25 mins or until starting to crisp – give the tray a shake halfway through cooking to ensure they roast evenly. Remove from the oven and season to taste.",
            "STEP 2
Toss the chopped avocados with the lime juice and chopped coriander, then set aside until serving. Warm the tortillas following pack instructions, then pile in the avocado, lettuce, yogurt, peppers and toasted chickpeas at the table."


        )
    ],
















];
