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200 – 300 Calories

Chilli Con Turkey

Ok this is a Jamie Oliver recipe…full one found here…mixed it up by using turkey pieces and forgetting the beans that probably make it a Chilli – ooops! Anyway here we go…

  • 2 x 170g Turkey Steaks chopped into bite size pieces
  • 1 Tbsp Olive Oil
  • 400g Can Plum Tomatoes
  • 1 red onion
  • 150g Raw Carrots
  • 1 Leek
  • 1/2 Red Pepper
  • 1/2 Yellow Pepper
  • Half a bunch of coriander – leaves pulled and stalks chopped
  • 1/2 Red Chilli & 1/2 Green Chilli
  • 1/2 Tsp Ground Cumin
  • 1/2 Tsp Smoked Paprika
  • 1/2 Tsp Honey
  • 1 1/2 Tbsp White Wine Vinegar
  • Juice of 1 Lime
  • sea salt
  • freshly ground black pepper
  1. Preheat the oven to 180ºC/350ºF/gas 4.
  2. Add Olive Olive to a non stick pan once heated add the onions, carrot, leek, peppers and chilies, and cook (approx 5 mins)
  3. Then add coriander stalks, cumin and paprika cook further (10mins)
  4. Add the honey and vinegar and this point and stir through
  5. Add the tomatoes and seasoning (and the kidney beans if you want or remember!!)
  6. Chop the Turkey into bite size pieces and add in, stir everything thoroughly and transfer to a casserole dish.
  7. Bake on low for 2 hours

I had this as a filling for the wrap and used greek yoghurt and some Parmesan to cool the spice.  But can accompany rice or potato quite easily too! Remember if you add the beans the Macro’s change. 

Serves 3.0 l Calories 272 l Protein 32 g l Total Fat 6 g l Carbohydrate 22 g (Dietary Fiber 4 g, Sugars 11 g)

Chicken and Kale Stir Fry

I have become quiet a fan of Kale lately and had some to use up this week so here’s another good mid week quickie!

  • 1 Tbsp x Olive Oil
  • 1 Tbsp x Soya Sauce
  • Juice & Zest of 1 Lime
  • 1 Tbsp x Honey
  • 1 x Red Pepper
  • 750g Chicken Breast Sliced
  • 300g Beansprouts
  • 200g Kale
  • Piece of Root Ginger
  1. Slice the chicken and season with red chilli flakes and salt.
  2. Heat the oil in a wok then cook off the chicken with the ginger
  3. At around 10 minutes in add the sliced peppers
  4. Cook these off for a further 10 minutes
  5. Mix the soya sauce, lime juice & honey
  6. Pour this over the chicken and peppers
  7. Add the kale and beansprouts stir fry until cooked to your taste

Serves 4.0 l Calories 296 l Protein 50 g l Total Fat 6 g l Carbohydrate 10 g (Dietary Fiber 3 g, Sugars 6 g)

Spinach and Red Pepper Fritatta

Love a good Fritatta – its a good mid week meal option.  Here is one of my fav recipes.

  • 2 Medium Eggs

    Spinach and Red Pepper Fritatta
    Spinach and Red Pepper Fritatta
  • 3 x Medium Egg Whites
  • 150g Low Fat Cottage Cheese
  • 10g Grated Parmesan
  • 1 x Crushed Garlic Clove
  • Red Chilli Flakes, Sea Slat and Black Pepper
  • 1 x Roasted Red Pepper
  • 50g Fresh Spinach
  1. Roast the red pepper without Oil and tear into strips.  TIP: I usually grill the red pepper on high until charred and the cover with cling film for 5 minutes, this makes it easier to peel off the skin.
  2. Sauteed or steam the spinach.
  3. Preheat the oven to 190C/170C fan/gas 5
  4.  Add Eggs, Egg Whites, Cottage Cheese, Half the Parmesan, Garlic and seasoning – whisk thoroughly.
  5. Line a oven proof dish with grease proof paper and tip the spinach into the bottom.
  6. Pour in egg mixture and then add red peppers ontop.
  7. Bake for 20mins – add the remaining Parmesan at the end for 2/3mins to crisp up on top.

Serves 2.0 l Calories 223 l Protein 25 g l Total Fat 9 g l Carbohydrate 8 g (Dietary Fiber 2 g, Sugars 7 g)

Avocado Chocolate Mousse

Ok so I have never been convinced by the whole making chocolate mousse from Avocado but i gave it a go and was impressed with the taste and simplicity.

  • 200g Hass Avocado (ripe)
  • 33g Chocolate Chips
  • 1/4 Cup Skimmed Milk
  • Strawberries
  • Dash of Vanilla Essence
  1. Scope the avocado and mash
  2. Melt the chocolate chips in the microwave
  3. Add melted chocolate to the avocado and pour in milk and essence. Blitz with a hand blender or whisk
  4. Chop Strawberries and arrange in a glass, pour mixture on top and decorate with more strawberries on top.

Serves 2.0 l Calories 299 l Protein 3 g l Total Fat 24 g l Carbohydrate 17 g (Dietary Fiber 5 g, Sugars 14 g)

Strawberry and Yoghurt Dessert

So this is a real simple but extremely tasty dessert – the balsamic and maple syrup combination is very reminiscent of coffee to me!

  1. Mix the yoghurt and agave nectar in one bowl.
  2. In another bowl chop the strawberries, add mint leaves, maple syrup and balsalmic and mix so all the strawberries are coated.
  3. This was a quick mid week dessert but I would usually have layered this up in a nice tall dessert glass.  However for now I just threw it all into one bowl.

Serves 2.0 l Calories 226 l Protein 14 g l Total Fat 0 g l Carbohydrate 26 g (Dietary Fiber 1 g, Sugars 23 g)

Chicken and Leek Pie Filling

So one thing I really miss is Pie’s! I am yet to experiment with various healthier pie crusts so watch this space.  But for now I have been mastering the fillings.  Here is a trusty favourite chicken and leek!

  1. Add the leeks to a hot pan with a splash of water and gently cook until soft (approx. 6/7mins)
  2. The add the chopped carrot and cook for another 3/4 mins
  3. Pour in the stock and add the chicken breasts in to cook, cover and simmer till cooked (approx. 15mins)
    Take the chicken breasts out and shred with two forks
  4. In the meantime uncover the stock and reduce down to half the volume.
  5. Add the mustard and soft cheese stirring well, then add back in the shredded chicken.

I have use this in a cottage pie before and topped with sweet potatoes or a filo pastry pie crust (for slightly more  indulgent meals).

Chicken and Leek Pie Filling
Chicken and Leek Pie Filling

Serves 2 I  Calories 284  I  Protein 46g  I  Total Fat 5g  I  Carbohydrates 8g (Dietary Fiber 1g, Sugars 4g)

No Powder Protein Pancakes

  • 40g porridge oats
  • 50g liquid egg
  • 100g cottage cheese
  • Pinch baking powder
  • 1/4 teaspoon cinnamon
  • Stevia or sweetner if desired
  • 8g Coconut oil

 

  1. Add all the ingredients together & blender.
  2. Heat a good non stick frying pan on a medium heat & add 1/4 of the coconut oil.
  3. Pour half the mixture into pan once the oil has melted & cook wait until it’s cooked half way up. Use a spatula to lift up – sometimes I like to add a bit more oil around the mixture so it crisps up & doesn’t stick this is my preference as I like crisp pancakes.
  4. Allow the mixture to set & cook half way up then flip & cook the other side until cooked through.
  5. Repeat for rest.
  6. Top with a topping of your choice…this recipe has Berrie couli which is frozen berries reduced down I do not add sugar but add stevia to taste if you like & a squeeze of lemon if you have it.

Servings 2.0 I  Calories 280 I  Protein 18g I  Total Fat 8g (Saturated Fat 5g)  I  Total Carbohydrate 29g (Dietary Fiber 3g, Sugars 3g)

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