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
