INGREDIENTS

Serves Four

  • 450g minced turkey breast
  • ¼ cup dried bread crumbs
  • ¼ cup chopped onion
  • 2 tablespoons fresh parsley, chopped
  • ½ tablespoons Worcestershire sauce
  • 1 teaspoon Tabasco (hot) sauce
  • 4 whole-grain buns
  • 4 slices tomato
  • 4 slices red onion
  • Lettuce leaves
  • 4 tablespoons ketchup
  • 4 large sweet potatoes

INSTRUCTIONS

Combine the minced turkey, bread crumbs, chopped onion, parsley, Worcestershire sauce and hot sauce in a large bowl. Mix well.

Divide turkey mixture into 4 equal portions and form into patties.

Grill burgers until nicely browned on both sides and heated through, about 7 minutes a side. Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of ketchup.

For the mash, cut the sweet potato into small cubes and ideally steam this until soft or add to large pan of cold salted water, bring to boil and simmer for 15 mins until tender.

Mash well (you can add small splash of milk if desired).

See chutney recipe

NUTRITION

Carbohydrate 66g

Protein 19g

Fats 16g

KCals 434g

INGREDIENTS

Serves Four

  • 1 Tuna Steak around 200g (must be fresh)
  • 35g of uncooked Quinoa
  • 1 cup of Spinach
  • 1 sweet red pepper
  • Handful of cherry tomatoes
  • Side salad of choice
  • Balsamic vinegar
  • Sweet chilli sauce
  • Soy sauce
  • 1 teaspoons olive oi

INSTRUCTIONS

Marinate the fresh Tuna steak in the sweet chili sauce & soy sauce in the fridge for 30-60 minutes.

Follow the packet instructions to cook the quinoa. A serving size before cooking is 35g and weighs around 90g once cooked.

In a hot pan, add the olive oil and pan fry the Tuna for 3 minutes each side. Serve the Tuna and quinoa with sweet red pepper, cherry tomatoes and a side salad with a drizzle of balsamic vinegar.

NUTRITION

Carbohydrate 48g

Protein 55g

Fats 16g

KCals 560

INGREDIENTS

Serves Four

  • 1 Sirloin Steak per person (6oz) For the potato wedges (4 portions);
  • 4baked potatoes
  • 1 tbsp extra virgin olive oil
  • ½ tbsp black pepper
  • ¼ tbsp cajun spice
  • ½ tsp chilli powder
  • Selection of seasonal vegetables (variety of colours)

INSTRUCTIONS

Wedges

Scrub potatoes and cut lengthwise into 6 "wedges”

Place in bag. Add oil to bag. Shake to evenly coat all of the wedges

Add the powders. You can use more chilli powder or pepper if you like more spice

Shake again to distribute the powders evenly on all sides of wedges

Spread potatoes in a single layer onto a baking sheet

Bake at 180C for a half hour or until tender. (If you like them crispy, turn half way through and finish under the grill.)

Steak

Season with salt and pepper

Grill or griddle in a small amount of butter

Cook to medium unless requested otherwise

Vegetables

Prepare vegetables according to their type and steam until ‘al dente’ or crisp (e.g. not mushy!)

NUTRITION

Carbohydrate 50g

Protein 60g

Fats 20g

KCals 620g

INGREDIENTS

Serves Four

  • 2 cups basmati rice
  • 4 cups water
  • ¼ cup soy sauce
  • ¼ cup brown sugar
  • 1 tablespoon cornstarch
  • 1 tablespoon crushed fresh ginger
  • 1 tablespoon minced garlic
  • ¼ teaspoon red pepper flakes
  • 4 skinless, boneless chicken breasts
  • 2 tablespoon coconut oil
  • 2 red bell pepper, cut into matchsticks
  • 1 head broccoli, broken into florets
  • ½ cup cashew nuts
  • 1 onion, cut into large chunks

INSTRUCTIONS

Bring rice and water to a boil in a saucepan.

Reduce heat to medium-low, cover, and simmer until rice is tender.

Combine soy sauce, brown sugar, and corn starch in a bowl; stir until smooth. Mix ginger, garlic, and red pepper into sauce; coat chicken with marinade and refrigerate for at least 15 minutes.

Heat 1 tsp coconut oil in a pan. Cook and stir bell pepper, broccoli, and onion until just tender. Remove vegetables from pan.

Remove chicken from marinade, reserving liquid. Heat 1 tablespoon coconut oil in the pan over a medium-high heat. Cook and stir chicken until almost cooked.

Return vegetables and left over marinade to pan. Bring to a boil; cook and stir until chicken is cooked through and vegetables are tender, 5 to 7 minutes.

Serve over rice.

NUTRITION

Carbohydrate 70g

Protein 55g

Fats 20g

KCals 680

INGREDIENTS

Serves Four

  • 4 medium chicken breasts
  • 12 slices bacon
  • 4 large pieces of brie
  • Basmati rice
  • 4 red bell peppers
  • Sundried tomatoes

INSTRUCTIONS

Slice each chicken breast along the middle and stuff with a large piece of brie

Lay out 3 pieces of bacon (overlapped) per chicken breast. Place one breast on top of the bacon and roll tightly

Cook at 180C for around 25 mins

Chop the top off each pepper, brush with olive oil and cook in the oven for around 15 minutes (180C)

Cook the basmati rice

Add chopped sundried tomatoes to the rice and place inside the pepper

NUTRITION

Carbohydrate 36 g

Protein 45g

Fats 20g

KCals 504

INGREDIENTS

Serves Four

  • 4 medium chicken breasts
  • 12 slices bacon
  • 4 large pieces of brie
  • Basmati rice
  • 4 red bell peppers
  • Sundried tomatoes

INSTRUCTIONS

Heat 1 tsp oil in a pan. Brown the mince for 5 mins.

Clean the pan. Add 1 tsp oil and add the onion, chopped garlic, sliced mushrooms and carrots stirring for 5 mins.

Return the beef to the pan.

Add the tomato puree, cook for 1 minute and then add the beef stock, peas and Worcestershire sauce.

Bring to the boil, cover and simmer for 20 mins. Uncover and cook for 5 mins until most of the liquid is absorbed. Season to taste and spoon into a medium sized oven proof dish.

For the mash, cut the sweet potato into small cubes and break up the cauliflower. Ideally steam this until they are both soft or add to large pan of cold salted water, bring to boil and simmer for 15 mins until tender.

Mash well (can add small splash of milk if desired).

Spoon the mash onto the mince, rough up with a fork and sprinkle with cheese.

Cook for 25 mins at 180 C until the mash is golden and crisp in places.

NUTRITION

Carbohydrate 38g

Protein 30g

Fats 18g

KCals 434

INGREDIENTS

Serves Four

  • 10g butter
  • ½ red chili pepper
  • 2 slices bacon (chopped)
  • 1 finely chopped onion
  • 1 clove garlic
  • 1 teaspoon thyme leaves
  • 1 large peeled and chopped sweet potato
  • 3 chopped chicken breasts
  • 250g frozen sweetcorn
  • 2 pints chicken stock
  • Black pepper to taste

INSTRUCTIONS

Melt the butter in a pan and cook the onion, garlic, bacon and chillies until soft but not brown. If needed add a dash of water to prevent ingredients sticking to the pan.

Add stock and bring to the boil.

Add the remaining ingredients and simmer covered for 20 minutes.

Can give a quick blend if preferred or serve as it stands.

Season with black pepper and salt to taste

NUTRITION

Carbohydrate 11g

Protein 30g

Fats 3g

KCals 189

INGREDIENTS

Serves Four

  • tbsp olive oil
  • 1 onion
  • 2 tablespoons Patak's korma paste
  • 1 tsp each, chopped garlic and ginger
  • 3 large chicken breasts, diced
  • 100g "Total Fage 0%" Greek Yoghurt
  • ½ fresh red chilli pepper
  • Toasted flaked almonds (around 15g)
  • 50ml coconut milk
  • Sweet red peppers
  • Spinach
  • Wild or basmati rice (140g per person)

INSTRUCTIONS

Heat the oil in a pan, add the onion and cook for 5 minutes, until softened.

Add the curry paste with 50ml (4fl oz) water, the garlic, chilli and ginger and cook for 5 minutes until reduced and thickened.

Add the chicken and fry for a couple of minutes

Add another 50ml (4fl oz) water, bring to a simmer, cover and cook for 10 minutes, before stirring through the yoghurt and coconut milk.

Simmer for another 5 minutes.

Serve garnished with toasted almonds, a side salad of spinach and red pepper and a portion of basmati rice.

NUTRITION

Carbohydrate 44g

Protein 25g

Fats 17g

KCals 429

INGREDIENTS

Serves Four

  • Coconut Oil
  • 4 stalks celery (finely chopped) 1 onion (chopped)
  • 10 g butter
  • 2 cloves of garlic
  • 2 large potatoes (cubed)
  • 1 litre vegetable stock
  • 500g white fish (chopped into cubes)
  • 150g cooked prawns
  • 150g frozen sweetcorn
  • 150g cooked mussels (optional)
  • 150g evaporated milk
  • 100g Total Fage Greek Yoghurt
  • Chopped chives
  • Fresh parsley
  • Salt and pepper to taste

INSTRUCTIONS

Add 10g butter to a large pan and heat. Add the onion and celery and cook over medium heat for 3 minutes or until soft. Add garlic and cook for 1 more minute.

Add potato, stir to combine, then add the stock to the pan. Bring to the boil, then reduce heat and simmer, partially covered, for 20 minutes or until the potato is tender

Add fish, prawns, mussels and sweetcorn and simmer for 3-5 minutes or until the fish is cooked.

Stir in the evaporated milk, and yoghurt heat through and season with pepper to taste. Serve sprinkled with chives.

NUTRITION

Carbohydrate 43g

Protein 42g

Fats 10/12g

KCals 531

INGREDIENTS

Serves Four

  • 2 cups basmati rice
  • 2 tsp coconut oil
  • 500 g rump steak, cut into thin strips
  • 2 teaspoons freshly cracked black pepper
  • 1 fresh garlic clove
  • 1 fresh red chilli pepper
  • 3 spring onions, sliced
  • Vegetables of your choice sliced into strips (mushrooms, carrots, brocoli, peas)
  • 3 tablespoons Oyster Sauce
  • 1 tsp honey
  • Handful of fresh coriander leaves

INSTRUCTIONS

Rinse rice then cook in a large saucepan of boiling water for about 12 minutes or until tender. Drain well.

Heat 1 teaspoon of olive oil in a frying pan. Stir fry meat and pepper over a high heat for 2-3 minutes or until well browned and tender. Remove from wok. ,/p>

Reheat wok, add garlic and spring onion and stir fry for 1 minute or until spring onion is soft. Add remaining vegetables and stir fry for about 5 minutes or until tender but still crisp.

Add oyster sauce and honey to wok and stir through.

Return beef to the wok and stir until heated through. Stir in coriander leaves. Serve immediately over rice.

NUTRITION

Carbohydrate 41g

Protein 36g

Fats 9g

KCals 470

INGREDIENTS

Serves Two

  • 2 large salmon fillet
  • Cajun spice powder (can get this from Tesco)
  • Black pepper to taste
  • 2 tablespoons coconut oil
  • Mushrooms
  • 2-3 large potatoes
  • 2-4 teaspoons Dijon mustard
  • 2 teaspoon butter
  • Splash of semi skimmed milk

INSTRUCTIONS

Rub the top of the salmon with a small amount of olive oil and then generously sprinkle the Cajun seasoning and some black pepper over the top of it.

Heat the olive oil in a pan and then add the salmon - skin side down. Cook on a medium heat for approx 4 minutes and then turn the salmon. Cook for another 4 minutes or until the salmon is no longer the same pink as it started (you’ll see what I mean!)

Mash

Peel 2-3 large potatoes (or 1 sweet potato and 8 florets of cauliflower) and chop into small cubes (about 2cm).

Add to a pan of boiling water and boil until soft (about 15 minutes).

Take off the heat and drain. Add the butter, Dijon mustard, milk and salt and pepper and mash thoroughly.

NUTRITION

Carbohydrate 30g

Protein 34g

Fats 9g

KCals 470

INGREDIENTS

Makes 10 Servings

  • 4 fresh tomatoes
  • 1 red onion
  • Fresh garlic
  • Fresh ginger
  • 1 fresh red chilli pepper
  • Soy Sauce
  • 1 soup spoon Honey
  • 2 tsp Tomato puree
  • 2 tsp Coconut oil

INSTRUCTIONS

Finely chop the onion and cook until soft in a teaspoon of coconut oil

Add 2 cloves of finely chopped garlic, 6 fine slices of fresh ginger and 1 sliced red chili pepper.

Cook gently for 3 minutes.

Roughly chop the tomatoes and add to the pan.

Add a splash of soya sauce 2 teaspoons of tomato puree, and 1 soup spoon of honey.

Cover and simmer until reduced into a salsa consistency.

Season to taste

NUTRITION

Carbohydrate 3.4g

Protein 0.45g

Fats 0.75g

KCals 22.1

food4