Beef Mince & Aubergine Bake
An easy to make dinner which is packed with flavour. You can make ahead and either leave in the fridge overnight, or freeze for future use.
Makes 2 portions:
300g 5% fat beef mince
2 medium sized aubergines, cut in half lengthways
1 red onion, chopped
5 cloves garlic, finely chopped
6 plum tomatoes, chopped
6 chestnut mushrooms, chopped
1 knorr rich beef stock pot
30g low fat cheese, grated
Heat the oven to fan 180C, once up to temperature place the aubergines cut side down on a baking tray (I use non stick foil to line the tray first) and place in the oven to bake for around 20-30 minutes or until they are soft to the touch. Remove from the oven and place to one side to cool.
Heat a large non-stick frying pan and add the mince, breaking it up as it cooks. Once the mince is browned add the onion, garlic, tomatoes and mushrooms and stir to mix through. Add seasoning to taste. Add the stock pot and mix through. Leave to cook on a low heat for a further 15 minutes. Roughly chop the aubergines and divide between two oven to table wear dishes. Divide the mince mixture between the two dishes so that it covers the aubergine (at this point you could cover and place the dish in the fridge overnight, or freeze it for future use (defrost before use)). Sprinkle the cheese on top, cover with foil and bake in the oven for around 20-30 minutes. Serve straight from the oven. Great with crusty bread!
Per portion:
Calories: 401
Protein: 3.2g
Carbohydrate: 32.2g
Fat: 13.2g
Egg Muffins
These are a high protein very easy to make breakfast or snack which you can make a batch of and keep in the fridge.
6 large eggs
Handful of spinach leaves
12 sun dried tomato pieces
30g reduced fat cheese, grated
A few snipped chives
Pre heat oven to fan 180C. In a silicone muffin tray, lay a few spinach leaves in each hole, then place 2 sundried tomato pieces on top then split the grated cheese equally between each one. Break the eggs into a jug and whisk until well combined. Pour the eggs equally into each hole then top with the chives. Bake for about 20 minutes or until you see them rising soufflé style!
Remove from the oven and allow to cool before removing them from the tray. They will keep in the fridge for a few days,
You can vary the ingredients to your taste, maybe use spring onion and prawn or smoked fish. Whatever you fancy really!
Per muffin as described above:
Calories: 93
Protein: 8g
Carbohydrate: 0.7g
Fat: 6.3g
Turkey Meatballs with Rice and Green Beans
This dish is high in protein, low in fat, very tasty and filling. Also super easy to make so is ideal as a mid week dinner.
500g turkey breast mince
1 red pepper, chopped
1 tin chopped tomatoes
3 cloves garlic, finely chopped
1 tbsp ground turmeric
1 tbsp ground cumin
1 tbsp ground coriander
2 tbsp tomato purée
1 x 200g pack green beans
1 x 250g pack uncle bens brown basmati rice
Mix together the spices, half the tomato purée and half the garlic in a bowl then add the mince and mix thoroughly. Roll into small meatballs and place on a baking tray, then bake at 180C fan for 20 minutes or until they are cooked through, turning half way through cooking.
Put the pepper, tomatoes and the rest of the tomato purée and garlic in a pan and cook over a low heat until the pepper is cooked through.
Steam the green beans and cook the rice in the microwave per pack instructions. Plate up and serve!
The above gives 3 portions.
Per portion:
Calories: 425
Protein: 51g
Carbohydrate: 41g
Fat: 6g
This dish is high in protein, low in fat, very tasty and filling. Also super easy to make so is ideal as a mid week dinner.
500g turkey breast mince
1 red pepper, chopped
1 tin chopped tomatoes
3 cloves garlic, finely chopped
1 tbsp ground turmeric
1 tbsp ground cumin
1 tbsp ground coriander
2 tbsp tomato purée
1 x 200g pack green beans
1 x 250g pack uncle bens brown basmati rice
Mix together the spices, half the tomato purée and half the garlic in a bowl then add the mince and mix thoroughly. Roll into small meatballs and place on a baking tray, then bake at 180C fan for 20 minutes or until they are cooked through, turning half way through cooking.
Put the pepper, tomatoes and the rest of the tomato purée and garlic in a pan and cook over a low heat until the pepper is cooked through.
Steam the green beans and cook the rice in the microwave per pack instructions. Plate up and serve!
The above gives 3 portions.
Per portion:
Calories: 425
Protein: 51g
Carbohydrate: 41g
Fat: 6g
Moroccan Inspired Pork and Couscous
A meal fairly high in calories but very high in flavour, texture and nutrients. A good one for a dinner party or a treat for two!
Serves 2 generous portions:
2 tsp harissa paste
500g Pork Tenderloin
60g bag Lambs lettuce
2 vine tomatoes, chopped
1 small red onion, chopped
1 red pepper, sliced or chopped
50g low fat Feta cheese, cut into small cubes
1 pkt Ainsley Harriet Moroccan Medley couscous
1/2 pkt fresh Coriander, chopped.
Pre-heat oven to Fan 170, place the pork on a baking sheet and spread the harissa paste evenly over the top, letting it run down the sides. Wrap in tin foil. Place the chopped onion and pepper in tin foil and make into a small parcel. Place both together in the oven and leave to cook for half an hour. In the meantime, make up the couscous per pack instructions. Divide the lambs lettuce evenly between two plates. Once the pork and veggies are cooked, remove from the oven and allow the pork to rest. Mix the cooked pepper and onion into the couscous and pile on top of the lettuce. Sprinkle over the tomatoes and feta. Place the pork on a chopping board and cut into fairly thick slices, you should get about 12. Place the pork slices on top of each plate, sprinkle with coriander and serve.
Per portion:
Calories: 706
Protein: 89g
Carbohydrate: 47g
Fat: 18g
Crustless Quiche
If you have some leftover bacon you can use it up in this simple recipe, ideal for breakfast or lunch.
Serves 2:
4 bacon medallions, grilled and cut into small pieces
3 eggs
1/2 red onion, chopped
4 cherry tomatoes, chopped
40g goats cheese, sliced
Pre heat the oven to fan 180, line a baking tin with grease proof paper. Whisk the eggs in a bowl then add the bacon, onion and tomatoes, mix well and pour into the baking tin. Top with the goats cheese then bake for about 20 minutes or until the top is firm to the touch. Remove from the oven and leave to cool. This can then be sliced and served for breakfast or with salad and crusty bread for a light lunch.
Per portion
Calories: 202
Protein: 21.5g
Carbohydrate: 3g
Fat: 11g
Easy Thai Green Chicken Curry
Packed with flavour and using only a few ingredients, this is a quick and easy Thai Green Curry Recipe which uses a kit consisting of curry paste, coconut milk and herbs. The one I used has no artificial additives or preservatives and is from a company called Thai Taste - readily available in most supermarkets.
Serves 2:
1 Thai Green Curry kit
2 x chicken breast fillets, cut into bite size chunks
1 x green pepper, chopped
1 x red onion, chopped
Handful of spinach leaves
Handful fresh coriander, chopped
1 pack Uncle Bens Brown Basmati Rice
Add the paste from the kit and about 1/3 of the coconut milk to the pan and heat before adding the chicken, pepper and onion. Stir to coat well, cover and leave to simmer for about 10 minutes, stirring occasionally. Add the rest of the coconut oil and the spinach, then the herbs, cover and again leave to simmer for a few minutes while you make the rice per pack instructions. Spoon the rice onto two plates and pile the curry around or over it. Sprinkle with the coriander and tuck in!
Per portion:
Calories: 565
Protein: 46g
Carbohydrate: 57g
Fat: 17g
Breakfast in a Jar
Breakfast in a jar! This was sublime and looks pretty too....
40g oats
1 scoop protein whey
2 tbsp 0% Greek yogurt
10 strawberries
25 blueberries
Make porridge using water, then add the protein whey, mix through and transfer to a jug. Blitz 9 strawberries and 20 blueberries in a bullet or mixer. Pour 1/3rd of the porridge into a jar or glass, add a spoonful of the yogurt then 1/3rd of the berry compote. Layer all of these again then add the remainder of the porridge and top with the remainder of the compote. Add a topping of your choice, I chose a strawberry and a few blueberries. Dig in and make a mess!!!
I use protein whey in my porridge to add some extra protein to my breakfast. If you make this without the protein whey the you can take 98 calories, 19g protein, 1.5g carbs and 1.7g fat off of the following macros.
Calories: 314
Protein: 28g
Carbohydrate: 41g
Fat: 5g
40g oats
1 scoop protein whey
2 tbsp 0% Greek yogurt
10 strawberries
25 blueberries
Make porridge using water, then add the protein whey, mix through and transfer to a jug. Blitz 9 strawberries and 20 blueberries in a bullet or mixer. Pour 1/3rd of the porridge into a jar or glass, add a spoonful of the yogurt then 1/3rd of the berry compote. Layer all of these again then add the remainder of the porridge and top with the remainder of the compote. Add a topping of your choice, I chose a strawberry and a few blueberries. Dig in and make a mess!!!
I use protein whey in my porridge to add some extra protein to my breakfast. If you make this without the protein whey the you can take 98 calories, 19g protein, 1.5g carbs and 1.7g fat off of the following macros.
Calories: 314
Protein: 28g
Carbohydrate: 41g
Fat: 5g
Spaghetti Bolognese
This is my take on this Italian classic, but with a little kick (leave out the Cayenne Pepper if you don't want the kick)!
Makes 2 generous portions:
500g turkey breast mince
1 red pepper
1 red onion
10 small chestnut mushrooms
1 can chopped tomatoes
3 cloves garlic
1 organic veg stock cube
2 tbsp tomato purée
2 tsp cayenne pepper
1 tbsp Italian herb mix
2 tbsp Parmesan
1 bunch parsley
100g wholewheat spaghetti
Few squirts oil spray
Chop all of the veg into small pieces of about even size. Squirt the oil into a heavy based pan, heat then add the mince and stir to break up. Add the chopped veg, garlic, tomatoes, stock cube, tomato purée, cayenne and dried herbs, mix well and leave to simmer for half an hour, stirring occasionally. You can take it off the heat and leave the flavours to infuse at this point if you’re preparing in advance. Otherwise keep warm while you cook the spaghetti to your taste. Place cooked spaghetti into a bowl, top with the Bolognese sauce and sprinkle with Parmesan and parsley. Delicious!
Per portion:
Calories: 647
Protein: 80g
Carbohydrate: 59g
Fat: 10g
Makes 2 generous portions:
500g turkey breast mince
1 red pepper
1 red onion
10 small chestnut mushrooms
1 can chopped tomatoes
3 cloves garlic
1 organic veg stock cube
2 tbsp tomato purée
2 tsp cayenne pepper
1 tbsp Italian herb mix
2 tbsp Parmesan
1 bunch parsley
100g wholewheat spaghetti
Few squirts oil spray
Chop all of the veg into small pieces of about even size. Squirt the oil into a heavy based pan, heat then add the mince and stir to break up. Add the chopped veg, garlic, tomatoes, stock cube, tomato purée, cayenne and dried herbs, mix well and leave to simmer for half an hour, stirring occasionally. You can take it off the heat and leave the flavours to infuse at this point if you’re preparing in advance. Otherwise keep warm while you cook the spaghetti to your taste. Place cooked spaghetti into a bowl, top with the Bolognese sauce and sprinkle with Parmesan and parsley. Delicious!
Per portion:
Calories: 647
Protein: 80g
Carbohydrate: 59g
Fat: 10g
Haddock Loin with Stir Fry and Singapore noodles
This looks a little like restaurant food :) It's terribly easy to prepare and will wow your dinner guests!
Serves 2:
2 Haddock Loins (250g total)
1 pack of Singapore Noodles (I used M&S)
1 pack of stir fry vegetables (I used M&S peashoot & vegetable)
A few sprays of stir fry oil
Pepper to taste
Pre heat oven to fan 180. Season the haddock loins and wrap in tin foil then roast in the oven for about 15 minutes or until cooked through. Meanwhile, spray the stir fry oil in a hot wok or large frying pan and tip in the vegetables. Stir fry for a few minutes or until they are cooked to your liking then add the noodles and stir to heat them through. Pile the stir fry mix on a plate and place the haddock on top. You could sprinkle with the herb of your choice or some chilli flakes.
Per portion:
Calories: 378
Protein: 38g
Carbohydrate: 35g
Fat: 8g:
Baked Aubergine with Couscous and Chickpeas
I don't often create vegetarian recipes, but here's one that is good for a main course or halve the quantity if you want to have it as a side dish with a meat of your choice. Low in calories and fat and packed with flavour, it makes a good choice for a meat free dish.
Serves 2 as a main course (or 4 as a side dish)
2 medium aubergines
1 pack Ainsley Harriet Spice Sensation Couscous
1 400g tin chopped tomatoes
1 400g tin chickpeas, drained
10ml Olive Oil
Pre heat the oven to fan 180. Cut the aubergines in half lengthways and score through the flesh without piercing the skin. Brush the flesh lightly with the oil and bake in the oven for half an hour or until the flesh is soft. Remove from the oven and leave to cool. In the meantime, put the couscous, tomatoes and chickpeas in a pan and stir together then leave for 10 minutes and this will hydrate the couscous. Heat the couscous mixture to a simmer for a couple of minutes then put on the lid and turn off the heat and leave to stand for a few minutes. Once the aubergines are cool enough to handle, scrape the flesh into the couscous mixture and mix well. Pile the mixture back into the aubergine skins and bake in the oven for 20 minutes. Sprinkle with your herb of choice and serve. You could add some crumbled Feta to the top before baking.
Per portion:
Calories: 472
Protein: 22g
Carbohydrate: 69g
Fat: 10g:
Savoury Mince on Grated Carrot
I've served grated carrot instead or rice or pasta with chilli and other savoury mince dishes for a very long time - since way before courgetti, cauliflower rice and boodles became fashionable! It makes the dish lighter, fresher and of course it contains fewer calories.
Serves 2:
250g lean (5%) steak mince
1 medium red pepper, chopped
1 medium red onion, chopped
400g can chopped tomatoes
1 medium courgette, chopped
1 tsp garlic powder
2 tsp paprika
2 tsp turmeric
100g grated carrot
Heat a large frying pan and tip in the mince, break up with a spatula and leave to brown. Add all of the ingredients except the carrot and stir well, cover and leave to simmer for half an hour. It may require some water to stop it from getting too dry. Divide the carrot between two bowls then tip the mince mixture on top. Optionally, you can add grated cheese on top or lentils to the cooking, but remember to count them in your calories and macros!
Per portion:
Calories: 442
Protein: 58g
Carbohydrate: 22g
Fat: 12g:
Serves 2:
250g lean (5%) steak mince
1 medium red pepper, chopped
1 medium red onion, chopped
400g can chopped tomatoes
1 medium courgette, chopped
1 tsp garlic powder
2 tsp paprika
2 tsp turmeric
100g grated carrot
Heat a large frying pan and tip in the mince, break up with a spatula and leave to brown. Add all of the ingredients except the carrot and stir well, cover and leave to simmer for half an hour. It may require some water to stop it from getting too dry. Divide the carrot between two bowls then tip the mince mixture on top. Optionally, you can add grated cheese on top or lentils to the cooking, but remember to count them in your calories and macros!
Per portion:
Calories: 442
Protein: 58g
Carbohydrate: 22g
Fat: 12g:
One Tray Cod and Mediterranean Veg
A lovely fresh dish with a holiday feel!
Serves 3:
500g Cod fillet
2 red or yellow peppers, chopped into bite size chunks
2 Shallots, chopped
200g baby plum tomatoes, halved
2 tbsp. extra virgin olive oil - I used one infused with chilli
200g chestnut mushrooms, halved
50g coriander, chopped
Pre heat oven to fan 180. Place the peppers, tomatoes, shallots and mushrooms in a roasting tin, drizzle over the oil and mix well. Bake for 10 minutes until the peppers are starting to soften. Remove from the oven and place the fish on top and top with some fresh black pepper to taste. Roast for a further 10 minutes until the fish is white and cooked through. Remove from the oven and cover with chopped coriander. If your roasting tin looks decent (which mine doesn't!!), you can serve straight from the tin at the table. Serve on its own or with wholegrain rice, mashed potato (or sweet potato or chunks of wholegrain bread (not included in macros below).
Per portion:
Calories: 342
Protein: 37g
Carbohydrate: 10g
Fat: 17g
Avocado on Rye open sandwich
Try this for lunch - very tasty and full of good fats to keep hunger at bay all afternoon!
Serves 1:
2 slices Rye bread (I used Kellerman's Dutch stone baked variety)
1/2 medium avocado
2 small spring onions, sliced
6 baby plum tomatoes, halved
2.5cm piece of cucumber, chopped
15g grated mozzarella
Pinch of chilli flakes
Toast the bread to your liking. Spread half of the avocado over each slice then spinkle the spring onions, tomatoes, cucumber and cheese over the top and finish with a sprinkling of chilli flakes.
Per portion:
Calories: 475
Protein: 16g
Carbohydrate: 68g
Fat: 15g
Kedgeree with Chilli Garlic Prawns
This recipe couldn't be simpler! There are only a few ingredients and it takes about 15 minutes from start to demolish! The chilli garlic prawns are optional as the dish holds well by itself, but they do add a different texture and flavour, and they make it look more impressive when serving to family or friends! I've used a flavoured rice but you could use Wholegrain rice instead, if you prefer it a bit plainer.
Serves 2:
200g boneless smoked haddock fillets
2 large eggs
1 pack Uncle Bens Wholegrain Mediterranean Rice
1 pack raw prawns
1 pat unsalted butter
1 clove garlic
1 pinch of chilli flakes
Bring a small pan of water to the boil and boil the eggs for 6-7 minutes, then peel and chop. Bring another large based pan of water to the boil and add the fish then poach until just cooked through, only a few minutes, then remove the skin if there is any. Put the rice into the microwave and cook for 2 minutes per pack instructions. Chop the clove of garlic and add it, the chilli flakes and butter to a small pan. Melt the butter until its just sizzling but not burnt then add the prawns and cook on a high heat for a couple of minutes, stirring all the time, until pink and cooked through. Add the fish, chopped egg and rice to a dish and mix through, flaking the fish but leaving some chunky pieces intact. Tip the prawns on top and serve. You could add any green veg to this - asparagus or broccoli work well.
Per portion:
Calories: 516
Protein: 57g
Carbohydrate: 35g
Fat: 16g
Fish Curry
I get a lot of my recipe inspiration from BBC Good Food and this one came from there. Their recipes are usually easy with few ingredients, and this one is no exception. I've tweaked it to my taste though!
Serves 2 large portions
2 tsp coconut oil
2 cod loin fillets, cut into bite size chunks
240g pack raw king prawns
1 red onion, chopped
1 400ml can light coconut milk
150g frozen peas
100g spinach leaves
1 tsp turmeric
2 tsp garlic powder
2 tsp chilli flakes (less if you don't like it spicy)
2 tsp garam masala
1 lime
1 pack Tilda brown basmati & wild rice
50g fresh coriander, chopped
Melt the coconut oil and lightly fry the onion until soft. Add the chilli, garlic, garam masala and turmeric and the coconut milk and stir, bring to a simmer and leave for a few minutes. Add the fish, prawns, peas and spinach, stir and bring back to a simmer for a few minutes until the fish and prawns are cooked. Cook the rice in the microwave per pack guidelines. Squeeze the lime juice into the curry sauce and serve in bowls on top of the rice. Top with chopped coriander.
Per portion:
Calories: 713
Protein: 39g
Carbohydrate: 45g
Fat: 22g
I get a lot of my recipe inspiration from BBC Good Food and this one came from there. Their recipes are usually easy with few ingredients, and this one is no exception. I've tweaked it to my taste though!
Serves 2 large portions
2 tsp coconut oil
2 cod loin fillets, cut into bite size chunks
240g pack raw king prawns
1 red onion, chopped
1 400ml can light coconut milk
150g frozen peas
100g spinach leaves
1 tsp turmeric
2 tsp garlic powder
2 tsp chilli flakes (less if you don't like it spicy)
2 tsp garam masala
1 lime
1 pack Tilda brown basmati & wild rice
50g fresh coriander, chopped
Melt the coconut oil and lightly fry the onion until soft. Add the chilli, garlic, garam masala and turmeric and the coconut milk and stir, bring to a simmer and leave for a few minutes. Add the fish, prawns, peas and spinach, stir and bring back to a simmer for a few minutes until the fish and prawns are cooked. Cook the rice in the microwave per pack guidelines. Squeeze the lime juice into the curry sauce and serve in bowls on top of the rice. Top with chopped coriander.
Per portion:
Calories: 713
Protein: 39g
Carbohydrate: 45g
Fat: 22g
Sweet Potato topped Turkey pie
High protein, high fibre, low fat, great taste and easy to make - what's not to like with this dish?!
Serves 4 as a light meal:
500g Lean Turkey Breast mince
400g tin chopped tomatoes
1 red pepper, chopped
1 small red onion, chopped
1 red chilli, finely chopped
I organic low salt vegetable stock cube
2 tsp mixed herbs
2 tsp cayenne pepper
2 medium size Sweet potatoes
2 tsp Peri Peri Salt
1 tsp coconut oil
Melt the coconut oil in a large flat based pan and then brown the mince. Add in the tomatoes, pepper, onion and chilli, stir to mix together and cook until the onion and pepper have softened. Add the herbs and cayenne and crumble in the stock cube. Turn the heat down and leave the flavours to meld. Slice the sweet potatoes into slices no more than 1/2cm thick, place them in a microwavable bowl and microwave for 3 minutes to soften them. Transfer the mince mixture to an ovenproof dish and layer the sweet potato on top. Sprinkle over the peri peri salt and cook in a medium oven for 30 minutes.
Per portion:
Calories: 284
Protein: 35g
Carbohydrate: 28g
Fat: 3.5g
High protein, high fibre, low fat, great taste and easy to make - what's not to like with this dish?!
Serves 4 as a light meal:
500g Lean Turkey Breast mince
400g tin chopped tomatoes
1 red pepper, chopped
1 small red onion, chopped
1 red chilli, finely chopped
I organic low salt vegetable stock cube
2 tsp mixed herbs
2 tsp cayenne pepper
2 medium size Sweet potatoes
2 tsp Peri Peri Salt
1 tsp coconut oil
Melt the coconut oil in a large flat based pan and then brown the mince. Add in the tomatoes, pepper, onion and chilli, stir to mix together and cook until the onion and pepper have softened. Add the herbs and cayenne and crumble in the stock cube. Turn the heat down and leave the flavours to meld. Slice the sweet potatoes into slices no more than 1/2cm thick, place them in a microwavable bowl and microwave for 3 minutes to soften them. Transfer the mince mixture to an ovenproof dish and layer the sweet potato on top. Sprinkle over the peri peri salt and cook in a medium oven for 30 minutes.
Per portion:
Calories: 284
Protein: 35g
Carbohydrate: 28g
Fat: 3.5g
Oriental Sea Bass
Try this simple yet impressive dinner this weekend or for friends at a dinner party. Its surprisingly quick and easy to prepare!
Serves 2:
4 Sea Bass fillets
1 packet Uncle Bens Brown Basmati rice
2 Pak Choi
100g Asparagus tips, chopped
150g baby button chestnut Mushrooms
50g baby leaf Spinach
50g Mango, chopped
1 red Chilli, finely chopped
2 tsp. Chinese five spice
1 tsp garlic powder
Few dashes Soy Sauce
Dash Fish sauce
2 tsp sesame oil
Heat the sesame oil in a saucepan then add the mushrooms, asparagus and chilli and heat through for a few minutes, then add the sauces, garlic, spice and mango and continue to cook for ten minutes. Meanwhile, heat the grill and place the sea bass flesh side up for a few minutes, then turn and leave to cook until the skin crisps. Bring a pan of water to the boil and cook the Pak Choi for a few minutes only, depending on how crisp you like it. You can steam it if you have a steamer or steam basket. Heat the rice in the microwave per pack instructions. Add the spinach to the mushroom mixture, mix through and allow the leaves to wilt. To serve, place the Pak Choi around the edge of a serving dish, spoon the rice over the bottom of the dish and spoon the mushroom sauce over the top then add the Sea Bass, skin side up on top of that. You can also sprinkle with coriander for even more flavour.
Per portion:
Calories: 542
Protein: 42g
Carbohydrate: 53g
Fat: 18g
Red Pesto Chicken with Boodles and Asparagus
Delicious, high protein and easy-to-make dinner. Using butternut squash noodles (boodles) instead of the usual egg or rice noodles makes this a lower calorie and lower carb dinner without losing any flavour or texture. And the boodles add to one of your 5-a-day!
Serves 2:
2 large chicken breast fillets (about 200g each in size)
1 tbsp. red pesto
1 pack of Butternut Squash noodles
1 pack asparagus (about 14 stems)
1 tsp coconut oil
Cut the chicken fillets through the centre but not all the way through, so that you can open them still in one piece. Divide the red pesto between the two chicken fillets and spread out evenly then fold back over. Heat the coconut oil in a frying pan and when hot add the chicken then cover with a lid and turn occasionally until cooked through. Meanwhile, bring a pan of water to the boil and, once the chicken is cooked turn the heat off and let the chicken rest, add the asparagus to the boiling water and put the butternut squash noodles into the microwave for 2 1/2 minutes or per pack instructions. Divide the noodles between the two plates, top with the chicken and add the asparagus to the side. Spoon over the cooking juices from the chicken and enjoy!
Per portion:
Calories: 387
Protein: 55g
Carbohydrate: 13g
Fat: 12g
Chicken & Butternut Squash Couscous
A warming dish with an autumnal feel! Butternut squash is in abundance in the autumn and is a dream to cook with.
Serves 2:
2 chicken breast fillets, cubed
1 small butternut squash, cubed
100g couscous
1 x 400g can chopped tomatoes
1 red onion, chopped
1 red pepper, chopped
10 baby plum tomatoes, halved
50g spinach
2 tbsp harissa paste
1 tsp ground cumin
1 clove garlic, chopped
1 tsp coconut oil
Bunch chopped coriander to serve
Heat the coconut oil in a large pan and tip in the chicken to brown, then add the onion, pepper, plum tomatoes, garlic and harissa paste and cook for about five minutes until the onion and pepper are softening. Add the squash, tinned tomatoes and cumin and 150ml water and leave to simmer for a further five minutes. Stir in the spinach until it has wilted and then stir in the couscous, cover the pan, turn off the heat and leave to sit for 10 minutes before serving and sprinkling with the coriander..
Per portion:
Calories: 570
Protein: 62g
Carbohydrate: 62g
Fat: 7g
Cod Loin with Crab Linguine
A simple but very impressive dish to serve for family or friends - or just to give yourself a treat!
Makes 2:
2 x 125g Cod loin
200g white crab meat
2 shallots, finely chopped
2 red chillis, finely chopped
2 cloves garlic, finely chopped
1 lemon
150g (uncooked weight) wholewheat linguine
Handful fresh coriander, roughly chopped
Handful fresh basil leaves, roughly chopped
1tsp coconut oil
1 tbsp. extra virgin olive oil
Cook the linguine per pack instructions. Heat half the coconut oil in a pan and add the garlic, chillis and shallots. Turn down the heat and leave them to cook without browning for a few minutes - if they start to catch on the pan just add a little water. Once the shallots are soft, add the crab meat and the juice and zest of half the lemon and stir through to heat, then add the fresh herbs. Drain the linguine, return to the pan and stir through the olive oil, Add the crab mixture to the linguine and mix well. Place a lid on the pan to keep hot. Heat a frying pan, add the rest of the coconut oil and when hot place the cod skin side up in the pan and leave without touching for at least sixty seconds. Turn the cod over, turn the heat down and leave to cook through (around 3-4 minutes).. Divide the linguine between two bowls, top with the cod, add a quarter lemon to each bowl and serve. You can sprinkle with paprika or cayenne pepper if you prefer it spicy.
Per portion:
Calories: 557
Protein: 54g
Carbohydrate: 51.5g
Fat: 14.9g
Lasagne
This is a lower calorie take on a classic dish, but still packed with those lovely Italian flavours.
Makes 4 portions:
500g Turkey breast mince
3 wholewheat lasagne sheets
200g low fat grated cheese
250g tub quark
390g carton chopped tomatoes
Small red onion, chopped
Medium sized courgette, chopped
4 mushrooms, chopped
3 cloves garlic, crushed
2 tsp mixed herbs
1 tsp coconut oil
Heat a large pan and melt the coconut oil before adding the mince and browning all over. Add all of the other ingredients except the quark, cheese and pasta, and continue to cook for about 20 minutes, stirring occasionally. Using a tall oblong oven proof dish the size and shape of a lasagne pasta sheet, spoon 1/3rd of the mince mixture in a layer on the bottom, top with a sheet of pasta and then smear 1/3rd of the quark over the top then sprinkle with grated cheese. Continue to layer and finish with the remainder of the cheese on top. Bake in the oven at fan 180C for around half an hour. Serve with a crisp salad.
Per portion:
Calories: 391
Protein: 58.5g
Carbohydrate: 18.5g
Fat: 11.5g
Makes 4 portions:
500g Turkey breast mince
3 wholewheat lasagne sheets
200g low fat grated cheese
250g tub quark
390g carton chopped tomatoes
Small red onion, chopped
Medium sized courgette, chopped
4 mushrooms, chopped
3 cloves garlic, crushed
2 tsp mixed herbs
1 tsp coconut oil
Heat a large pan and melt the coconut oil before adding the mince and browning all over. Add all of the other ingredients except the quark, cheese and pasta, and continue to cook for about 20 minutes, stirring occasionally. Using a tall oblong oven proof dish the size and shape of a lasagne pasta sheet, spoon 1/3rd of the mince mixture in a layer on the bottom, top with a sheet of pasta and then smear 1/3rd of the quark over the top then sprinkle with grated cheese. Continue to layer and finish with the remainder of the cheese on top. Bake in the oven at fan 180C for around half an hour. Serve with a crisp salad.
Per portion:
Calories: 391
Protein: 58.5g
Carbohydrate: 18.5g
Fat: 11.5g
Chicken with Pasta, Chorizo and Broccoli
This is a quick and simple dinner which is full of flavour and packed with nutrients. I don't normally agree with the use of processed meats but chorizo is the exception, but only in moderation! It provides such a lovely flavour and is terrific with chicken.
Makes 2:
2 x 200g chicken breast fillets
1 tsp coconut oil
150g chorizo
200g wholewheat penne pasta
390g carton chopped tomatoes
200g tenderstem broccoli
1 tsp dried oregano
1 tbsp. tomato puree
1 tsp garlic granules
10g grated parmesan
Place the chicken breasts between two lengths of cling film and flatten to about 1cm thickness using a meat mallet or rolling pin. Heat the coconut oil in a flat pan or griddle on a high heat, season the chicken on one side and place seasoned side down into the hot pan. Season the other side then turn after two minutes. Turn down the heat, place a lid on the pan and leave to cook through, turning occasionally, should take about 12 minutes. In the meantime, bring a pan of water to the boil and add in the pasta, bring back to the boil and cook until it is as you like it, drain and place back in the pan. Heat another small saucepan and place in the chorizo (you don't need any oil as there will be enough released from the chorizo when it heats). Cook for a couple of minutes then add the tomatoes, oregano, garlic and tomato puree. Bring to a simmer and leave to cook for a few minutes until the sauce starts to reduce. Meanwhile, steam or boil the broccoli for a few minutes until it is cooked to your taste. Tip the sauce into the pasta and mix well. Place all on a plate and top the pasta with the parmesan.
Per portion:
Calories: 660
Protein: 70g
Carbohydrate:41g
Fat: 22g
Makes 2:
2 x 200g chicken breast fillets
1 tsp coconut oil
150g chorizo
200g wholewheat penne pasta
390g carton chopped tomatoes
200g tenderstem broccoli
1 tsp dried oregano
1 tbsp. tomato puree
1 tsp garlic granules
10g grated parmesan
Place the chicken breasts between two lengths of cling film and flatten to about 1cm thickness using a meat mallet or rolling pin. Heat the coconut oil in a flat pan or griddle on a high heat, season the chicken on one side and place seasoned side down into the hot pan. Season the other side then turn after two minutes. Turn down the heat, place a lid on the pan and leave to cook through, turning occasionally, should take about 12 minutes. In the meantime, bring a pan of water to the boil and add in the pasta, bring back to the boil and cook until it is as you like it, drain and place back in the pan. Heat another small saucepan and place in the chorizo (you don't need any oil as there will be enough released from the chorizo when it heats). Cook for a couple of minutes then add the tomatoes, oregano, garlic and tomato puree. Bring to a simmer and leave to cook for a few minutes until the sauce starts to reduce. Meanwhile, steam or boil the broccoli for a few minutes until it is cooked to your taste. Tip the sauce into the pasta and mix well. Place all on a plate and top the pasta with the parmesan.
Per portion:
Calories: 660
Protein: 70g
Carbohydrate:41g
Fat: 22g
Red Pepper Dip
A lovely summery dip that is so easy to prepare with only 4 ingredients. You can literally whip this up in 5 minutes! Its packed full of flavour and just look at that intense colour. Use it as a starter with toasted pitta bread, or for snacking with your favourite veggie sticks.
Makes 4 portions:
1 large jar roasted red peppers, drained (360g drained weight)
50g ground almonds
2 tsp smoked paprika
1/2 tsp garlic granules
Put all ingredients into a food processor or bullet and whiz until combined and the texture is creamy. Split between 4 small dishes and you're done!
Per portion:
Calories: 105
Protein: 4.6g
Carbohydrate: 4.8g
Fat: 7.3g
Turkey Burgers
Next time you decide to fire up the barbecue, instead of settling for shop bought burgers, make your own! They are super easy to make and you can add whatever spices and seasonings you enjoy to change the flavour. I've used turkey mince here as it is lean and tasty, but you could substitute that for beef, pork, lamb or chicken mince, just try to make sure you opt for the pack with the lowest fat content.
Makes 4:
400g turkey mince
1 tsp turmeric
1 tsp chilli powder
1 tsp dried mixed herbs
1 tsp tomato puree
1 clove of garlic, finely chopped
1/4 red onion, finely chopped
40g protein cheese, grated (optional)
In a bowl, mix together the turmeric, chilli powder, herbs, garlic and tomato puree with a little water to make a paste. Add in the onion and mix through, then add in the mince. Using your hands (best if you wet them so the ingredients don't stick to you), thoroughly combine the paste with the mince. Split into 4 and shape them into burgers of about 1cm thick. Cook on the bbq, under the grill (about 10 minutes each side) or bake in the oven (190, fan 170, gas mark 5 for about 20 minutes). Add the cheese, if using, a few minutes before the end of cooking time. Serve with or without a bun and with a mixed salad.
Per burger (without cheese, bun or salad):
Calories: 166
Protein: 32.5g
Carbohydrate: 5g
Fat: 2g
Makes 4:
400g turkey mince
1 tsp turmeric
1 tsp chilli powder
1 tsp dried mixed herbs
1 tsp tomato puree
1 clove of garlic, finely chopped
1/4 red onion, finely chopped
40g protein cheese, grated (optional)
In a bowl, mix together the turmeric, chilli powder, herbs, garlic and tomato puree with a little water to make a paste. Add in the onion and mix through, then add in the mince. Using your hands (best if you wet them so the ingredients don't stick to you), thoroughly combine the paste with the mince. Split into 4 and shape them into burgers of about 1cm thick. Cook on the bbq, under the grill (about 10 minutes each side) or bake in the oven (190, fan 170, gas mark 5 for about 20 minutes). Add the cheese, if using, a few minutes before the end of cooking time. Serve with or without a bun and with a mixed salad.
Per burger (without cheese, bun or salad):
Calories: 166
Protein: 32.5g
Carbohydrate: 5g
Fat: 2g
Cheese, Mushroom & Spinach Omelette
There are fewer things simpler to make than an omelette! It has to be the original fast food. There are so many options to make it taste different every time, just pick anything that you like and add it in. I've chosen spinach, mushrooms and protein cheese for this one.
Makes 1:
3 eggs
handful spinach leaves
4 mushrooms, chopped
50g protein cheese, sliced or grated
1/2 tsp coconut oil
Whist the eggs together in a bowl. Heat the coconut oil in a medium sized frying pan then add in the eggs, covering the bottom of the pan. Move the eggs around a little with a spatula then turn down the heat. Add the mushrooms and spinach leaves then top with the cheese and pop under a pre-heated grill until the cheese melts. You can then fold it over or leave it open as I have done here.
Calories: 365
Protein: 40g
Carbs: 2g
Fat: 21g
Salmon en Papillote
En Papillote means "in paper", so this dish is prepared, put into baking paper and then cooked in the oven so that it all cooks at the same time. There are many varieties of foods that you can cook this way, but fish works especially well.
Makes 2:
2 salmon fillets
1 large sweet potato, thinly sliced
200g green beans
2 x tsp harissa paste
6 thin slices Chorizo
Pre-heat oven to 190, fan 170, gas mark 5. Spread out a piece of baking paper large enough to fold over and cover all of the food, with enough extra to fold together. About a quarter of the way in from one side of the paper, place the sliced sweet potato in a single layer, spread the green beans on top, followed by the chorizo and then the salmon. Smear the harissa paste on top of the salmon and fold over the baking paper, folding the open edges together so that they remain closed. Place in the heated oven for 30 minutes, remove and peel back the paper. There will be a lot of steam, so take care when opening! You can either make two separate parcels, which should take less time to cook, or cook altogether and split between two plates.
To reduce the amount of fat and calories, simply remove the chorizo, but it does give it a lovely flavour and smell when cooking!
Per portion:
Calories: 451
Protein: 31g
Carbohydrate: 22.5g
Fat: 25.1g
Makes 2:
2 salmon fillets
1 large sweet potato, thinly sliced
200g green beans
2 x tsp harissa paste
6 thin slices Chorizo
Pre-heat oven to 190, fan 170, gas mark 5. Spread out a piece of baking paper large enough to fold over and cover all of the food, with enough extra to fold together. About a quarter of the way in from one side of the paper, place the sliced sweet potato in a single layer, spread the green beans on top, followed by the chorizo and then the salmon. Smear the harissa paste on top of the salmon and fold over the baking paper, folding the open edges together so that they remain closed. Place in the heated oven for 30 minutes, remove and peel back the paper. There will be a lot of steam, so take care when opening! You can either make two separate parcels, which should take less time to cook, or cook altogether and split between two plates.
To reduce the amount of fat and calories, simply remove the chorizo, but it does give it a lovely flavour and smell when cooking!
Per portion:
Calories: 451
Protein: 31g
Carbohydrate: 22.5g
Fat: 25.1g
Bircher
Only five ingredients in this easy no-cook dish. Have it for breakfast, snack, pre-workout or add yogurt and maple syrup for a delicious dessert.
Makes 6:
150g porridge oats
2 medium sized apples, grated
120g blueberries
300ml pure apple juice
2 tsp cinnamon
Mix everything together in a bowl and divide between six smaller dishes. Pop in the fridge for two hours or overnight. It really is that simple!
Per portion:
Calories: 155
Protein: 3g
Carbohydrate: 31.5g
Fat: 2g
Protein Oats
Porridge for breakfast is a great way to start the day, and will keep you full for hours. There are many, almost endless, variations to what you can put in or on your porridge! In this dish I chose to add whey protein, fruit, flaxseed and Greek yogurt. But I often add a spoon of peanut butter, honey, cinnamon, other seeds, nuts, etc., etc.
Makes 1 bowl:
30g porridge oats
100ml hot water
1 scoop vanilla whey (I used MyProtein)
1 tbsp. 0% fat Greek yogurt
2 strawberries
5 raspberries
8 blueberries
1 Kiwi fruit
1/2 tbsp. milled flaxseed
Add the hot water to the oats and microwave on high for 2 minutes. Remove from the microwave, scoop on the whey and yogurt and mix through the oats. Decorate the top of your bowl with the remaining ingredients and enjoy. The yogurt will have cooled the porridge enough for you to eat it immediately! Another way to cool it down quickly is to use frozen fruit!
Calories: 418
Protein: 32g
Carbohydrate: 41g
Fat: 14g
Makes 1 bowl:
30g porridge oats
100ml hot water
1 scoop vanilla whey (I used MyProtein)
1 tbsp. 0% fat Greek yogurt
2 strawberries
5 raspberries
8 blueberries
1 Kiwi fruit
1/2 tbsp. milled flaxseed
Add the hot water to the oats and microwave on high for 2 minutes. Remove from the microwave, scoop on the whey and yogurt and mix through the oats. Decorate the top of your bowl with the remaining ingredients and enjoy. The yogurt will have cooled the porridge enough for you to eat it immediately! Another way to cool it down quickly is to use frozen fruit!
Calories: 418
Protein: 32g
Carbohydrate: 41g
Fat: 14g
Chicken Burrito Bowls
Makes 2 bowls:
2 large chicken breasts (weighing 200g each)
1 small red and 1 small yellow peppers, thinly sliced
1 small red onion, thinly sliced
1/2 small red onion, chopped
3 ripe vine tomatoes, chopped
1 clove garlic, finely chopped or crushed
1 tsp chilli powder
1 packet microwave wholegrain rice with quinoa (I used Uncle Bens)
1/2 tin black eye beans, rinsed
30g protein cheese, grated
1 small avocado
1 lime cut into quarters
Coriander
Salt & Pepper
Pre-heat oven to 190, fan 170, gas mark 5. Place chicken breasts in the middle of a baking tray, mix together the chopped tomatoes, chopped onion, chilli powder and garlic, and pile on top of the chicken breasts. Place the sliced peppers and sliced onions around the chicken, season and then bake in the oven for 25 minutes. Mash up the avocado and mix with the juice of half of the lime to stop the avo from going brown. Heat the beans in a small pan or in the microwave. Remove the baking tray from the oven and roughly chop the chicken and mix with the tomato mixture topping. Heat the rice per pack instructions, and split between two bowls. Top the rice with the chicken, peppers, onion and beans. Add the mashed avocado and a lime quarter then sprinkle with the cheese and coriander. Squeeze over the lime juice and enjoy!
Per bowl:
Calories: 691
Protein: 70g
Carbohydrate: 63.5g
Fat: 17g
Low Fat Mac 'n' Cheese
Makes 2 portions:
150g wholewheat penne pasta
100g protein cheese, grated
200g fat free quark
I used EatLean protein cheese which you can find in larger Tesco stores or online.
Put pasta on to boil per pack instructions.
Heat quark in a saucepan and add most of the cheese and continue to heat until the cheese has melted. Once the pasta is cooked to your liking, drain, mix with the sauce and transfer to 2 serving dishes. Sprinkle the remainder of the cheese over the top and pop under the grill for a few minutes until the cheese starts to bubble. Serve with a crisp side salad.
Per portion:
Calories - 398
Protein - 38g
Carbohydrate - 51g
Fat - 3g
Smoked Mackerel Pate
Makes 4:
250g Smoked Mackerel fillets, flaked, skin removed
2 tbsps. 0% fat Greek Yogurt (I used Fage)
Juice of one lemon
Parsley (optional)
Mix all ingredients in a bowl, until your favoured consistency is achieved - I like it quite chunky!
Split between 4 ramekins. Top with a sprig of parsley.
Use as a dip for veggie sticks (carrot, peppers, celery, cucumber), serve on rice cakes, oatcakes, toast or eat on its own.
A great source of good fats with added vitamin C from the lemon juice!
Per portion:
Calories - 235
Protein - 23g
Carbohydrate - 5g
Fat - 14g
250g Smoked Mackerel fillets, flaked, skin removed
2 tbsps. 0% fat Greek Yogurt (I used Fage)
Juice of one lemon
Parsley (optional)
Mix all ingredients in a bowl, until your favoured consistency is achieved - I like it quite chunky!
Split between 4 ramekins. Top with a sprig of parsley.
Use as a dip for veggie sticks (carrot, peppers, celery, cucumber), serve on rice cakes, oatcakes, toast or eat on its own.
A great source of good fats with added vitamin C from the lemon juice!
Per portion:
Calories - 235
Protein - 23g
Carbohydrate - 5g
Fat - 14g
Sweet Berry and Granola Pot
Makes 1
12 Blueberries
Tsp maple syrup or honey
2 tbsp. 0% fat Greek yogurt
Heaped tbsp Granola
Heat blueberries until they're soft and losing their liquid, add the maple syrup or honey and mush up together. Put in the bottom of a serving dish, add the yogurt on top of the berries, then top with granola.
This makes a delicious dessert, but you could equally have it for breakfast!
Calories and macros will depend on what granola you use.
12 Blueberries
Tsp maple syrup or honey
2 tbsp. 0% fat Greek yogurt
Heaped tbsp Granola
Heat blueberries until they're soft and losing their liquid, add the maple syrup or honey and mush up together. Put in the bottom of a serving dish, add the yogurt on top of the berries, then top with granola.
This makes a delicious dessert, but you could equally have it for breakfast!
Calories and macros will depend on what granola you use.