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300 – 400 Calories

Chicken and Pesto Salad

Ok this is a new lunchtime favorite of mine using left over cooked chicken, if you dont have left over chicken I have marinated the chicken in pesto and baked then added to the recipe.

  •  3 x Chicken Breast Cooked (approx 600g)
  • 50g  Total 0% Greek Yoghurt
  • 40 gram, Wild Fennel Tomato Pesto
  • 100g, Fine  GreenTrimmed Beans (Green Beans)
  • 100 g, Cherry Tomato
  • 100 g, Wholemeal Penne Pasta
  • Half Grated Carrot
  1. Place pan of water on hob to boil, once boiled add the pasta in, 5 mins before the pasta is cooked add the green beans in to cook.
  2. Drain and leave to cool
  3. In a seperate boil mix the greek yoghurt & pesto
  4. Slice cherry tomatoes in half and grate the carrot.
  5. Add the vegetables to the greek yoghurt and pesto mix, stir well.
  6. Add the pasta, green beans and cooked chicken
  7. Stir thoroughly and serve.

Total Meal: Serves 3.0 l Calories 356 l Protein 51 g l Total Fat 4 g l Carbohydrate 26g (Dietary Fiber 4g, Sugars 3g)

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Lean Chilli Con Carne

  • 500g Lean Turkey Mince

    Lean-chilli-con-carne
    Lean-chilli-con-carne
  • 2 x Chopped Onions
  • 1Tbsp x Olive Oil
  • 3 x Garlic Cloves
  • 1Tbsp Grated Ginger
  • 1 x Red Chilli
  • 1–2 tsp hot chilli powder
  • 2Tsp Ground Cumin
  • 2Tsp Ground Corriander
  • 500ml Beef stock
  • 400g x Chopped Tomatoes
  • 400g x Red kidney beans, drained and rinsed
  • 3Tbsp x Tomato Purée
  • 1Tsp x Dried Oregano
  • 1 bay leaf
  • flaked sea salt
  • freshly ground black pepper
  1. Place a large non-stick saucepan over a medium heat heat 1Tbsp of olive oil
  2. Once oil is heated add the chopped onions and cook for 5 minutes
  3. Add Ginger, Garlic, Chili, Spices and cook for 2 mins
  4. Add the Turkey and cook, stirring constantly & breaking up the mince
  5. Tip in the tomatoes, puree, stock, oregano and bay leaf.
  6. Season with salt and pepper to taste
  7. Bring to to simmer, cover and simmer for 45 mins stirring occasionally.

Total Meal: Serves 3.0 l Calories 376 l Protein 43g l Total Fat 12g l Carbohydrate 32g

Lemon and Herb Turkey with Broccoli Smash

  • Two x 170g Turkey Steaks
  • Zest & Juice of 1 Lemon
  • 2 x crushed garlic cloves
  • Handful of Parsley
  • 1/2 Tablespoon Olive Oil
  • 100g Vine Tomatoes
  • 250g Broccoli
  • 50g Quark
  • 2 Tablespoon pesto
  • 1/2 Tin of Butter Beans
  1. Mix the juice and zest of lime, garlic, parsley and olive oil together season with salt and pepper
  2. Slash the Turkey Breasts and marinade for 24 hours
  3. Preheat oven to 200C/180C fan/gas 6.
  4. Place the turkey steak in a baking sheet and cook in an over for 20mins (this keeps them moist)
  5. Add the tomatoes on the vine to the oven and roast – you can spray then with olive oil spray if desired.
  6. Whilst the turkey and tomatoes are cooking –  steam the broccoli
  7. Once cooked place in the blender and add the Butter Beans, Quark and Pesto.
  8. Blend to mash consistency.
  9. Place various bits on a plate and dinner is served!

Total Meal: Serves 2.0 l Calories 376 l Protein 54 g l Total Fat 8 g l Carbohydrate 21g

Satay Chicken Salad

Summer is here and I am very bored of my trusty salad lunches…so time to mix it up!

  • 200g chicken breast
  • 150g gem lettuce
  • 1/2 cucumber chopped
  • 1 Pomegranate
  • Bunch chopped coriander leaves

For the Marinade:

  • 1/2 Tablespoon Tamarind Sauce
  • 1/4 tsp cumin
  • 1 tsp Honey
  • 1 Garlic clove

For the Dressing:

  1. Mix the marinade ingredients together  (1/2 Tablespoon Tamarind Sauce, 1/4 tsp cumin, 1 tsp Honey, 1 Garlic clove)
  2. Slice the chicken and mix in to the marinade – refrigerate overnight
  3. For the dressing – mix the Peanut Butter with the lime and peri peri sauce. Add some water to give the right consistency.
  4. Prepare the salad ingredients – chop the gem lettuce, chop tomatoes and de-seed the pomegranate.
  5. Cook the chicken – either pan fry in non stick pan or oven bake.
  6. Add chicken to the salad, pour over the dressing and there you have it!

Tip: I take this for lunch and place the pomegranate and dressing in separate pots then mix with the rest when ready to eat.  You can also prepare the dressing and store in a glass jar in the fridge for a few days.  

Recipe from: http://www.bbcgoodfood.com/recipes/chicken-satay-salad
Serves 2.0 l Calories 324 l Protein 48 g l Total Fat 5 g l Carbohydrate 22 g (Dietary Fiber 2 g, Sugars 12 g)

 

Coconut and Lime Chicken Strips

  • 400g Chicken Breast (used Muscle Food)
  • Zest & Juice 1 Lime
  • 1/2 tsp Cayenne Pepper
  • 1/2 tsp Medium Curry Powder
  • 1/2 tsp Chilli Powder
  • 25g Dessicated Coconut
  • 10g Coconut Oil
  1. Heat oven to 200C/180C fan/gas 6.
  2. Cut chicken into strips & Place in a bowl.
  3. Add Lime Juice, Zest, Spices & Seasoning – Mix thoroughly.
  4. Pour dessicated cocounut onto a plate then roll each strip of chicken through so coated (If you like alot of coconut feel free to add more).
  5. Place the strips on rack sitting on a roasting tin
  6. Melt the coconut oil and brush each strip evenly
  7. Cook for 20/25mins

Great item to use for lunch leftovers the next day.

Serves 2.0 l Calories 321 l Protein 45 g l Total Fat 14 g l Carbohydrate 5 g (Dietary Fiber 2 g, Sugars1 g)

Recipe is from: http://www.bbcgoodfood.com/recipes/826643/coconutcrusted-lime-chicken

Turkey Mince Moussaka

I am never really sure how many layers you need in a Moussaka – here is a simple recipe that I use that uses just one layer of everything but feel free to adapt as necessary…

  • 2 Tbsp Olive Oil
  • 1 x Chopped Onion
  • 500g Turkey Breast Mince (2%)
  • 2 x Chopped Carrot
  • 1.5 Tbsp Grated Ginger
  • 2 x Minced Garlic Cloves
  • 1 x chili
  • 1/4 Tsp All Spice
  • 1/4 Tsp Cinnamon
  • 1 Tbsp Oregano
  • Handful Chopped Leaf Parsley
  • 400g Plum Tomatoes
  • 200g Aubergine
  • 2 Tbsp Tomatoe Puree
  • 300g 0% Greek Yoghurt
  • 40g Parmesan
  • 2 x Eggs
  • 1 Tbsp Lemon Juice
  1. Heat 1 Tbsp oil and saute the onions (for approx 6 mins)
  2. Add the carrots and cook for a further 2 mins
  3. Add the Ginger, Garlic and Chilli fry for another 2/3mins
  4. Stir in the meat and break it up as you stir it – cook until colour of the meat has changed and it is no longer raw
  5. Then add the all spice, cinnamon and extra chilli flakes if required spicy
  6. Add the tomatoes, tomatoe puree and 100ml of water.
  7. Season with oregano and parsely and simmer covered for 50mins
  8. As the meat cooks prepare the Aubergines – use one of two methods: Griddle Pan – brush the aubergines with the olive oil and lemon juice and griddle for a 3/4mins each side or Oven Baked – brush the aubergines with the olive oil and lemon juice a bake in an oven for 20mins 180C/fan 160C/gas 4.
  9. For the topping – whisk the eggs and then add to greek yoghurt, mix in half of the Paremsan.
  10. In an oven proof dish spread the meat mixture across the bottom.
  11. Layer the Aubergine on top covering the meant.
  12. Spread the cheese sauce over the top.
  13. Sprinkle with remaining Parmesana and Cracked Black Pepper
  14. Bake for 50mins or until golden

Serves 4.0 l Calories 363 l Protein 46 g l Total Fat 12 g l Carbohydrate 17 g (Dietary Fiber 3 g, Sugars 12 g)

Sausage and Bean One Pot

New favorite discovery of mine is chicken sausages….if you miss wrapping your lips around a sausage then get in on some of the action below….

  • 1 Tbsp Olive Oil
  • 6 x Chicken Sausages
  • 1 x Tinned Chopped Tomatoe (400g)
  • 1 x tin Butter Beans (236g Drained)
  • 1 x Medium Onion Sliced
  • 2 x garlic cloves
  • 2 x Unsmoked Bacon Medallions
  • 1 tbsp Worcestershire Sauce
  • 2 tbsp Tomatoe puree
  • 300ml Chicken Stock
  • 1/4 tsp chilli powder
  • 1/4 tsp smoked paprika
  • 2 bay leaves
  • 1/4 tsp thyme
  • 1 tbsp mixed herbs
  1. Heat half the oil and lightly brown the sausages – set aside – I don’t bother to do this bit for long its just to get a brown effect on them
  2. Grill the bacon pieces and set aside
  3. Add remaining oil into the pan and fry on medium for 5 minutes
  4. Add the crushed garlic and cook for a few more mins
  5. Add Chili Powder & Smoked Paprika
  6. Then stir in tinned tomatoes, chicken stock, tomato puree, Worcestershire sauce and herbs.
  7. Pour in 100ml water and bring to simmer
  8. Add the sausages and bacon
  9. Simmer covered on low for 20 mins stirring occasionally
  10. Add the butter beans then cook for a further 10 mins uncovered till sauce thickens
    Season with salt and pepper

Serves 3.0 l Calories 356 l Protein 34 g l Total Fat 4 g l Carbohydrate 44 g (Dietary Fiber 6 g, Sugars 10 g)

Marinara Turkey Breasts

I had half a tin of tomatoes to use up this evening so decided to make a basic marinara sauce for my turkey steaks…and pretty pleased with the results so posting the recipe!

  • 1 x Medium Onion
  • 1 x Tablespoon Olive Oil
  • 2 x Large Garlic Cloves
  • 1/4 Tsp Chili Flakes
  • 1/4 Dried Oregano
  • Basil Spring
  • 200 g, Tinned Tomatoes
  • 2 x Tablespoons Tomato Puree
  • 450g British Turkey Quick Cook Breast Steaks (Raw Weight)
  1. Heat the oil and cook the onion until soft (approx 10mins)
  2. Add crushed garlic cloves and cook for 1min
  3. Add the herbs, chili, tomato puree and tinned tomatoes
  4. Cook on low for half an hour
  5. Add the turkey steaks cover & continue to cook on low for 15/20mins until cooked all the way through
  6. Serve with roasted vegetables!

Serves 2.0 l Calories 328 l Protein 53 g l Total Fat 10  g l Carbohydrate 7 g (Dietary Fiber 2 g, Sugars 5 g)

Baked Eggs over Beans

Ok so anyone that eats eggs as much as I do will know that they joy of eggs is no more when you eat them everyday for the protein hit.  This is a nice weekend breakfast recipe and you can simply bung it in the oven whilst you do a few other things 20mins later and breakfast is served.

 

  1. Fry off the mushrooms in a pan
  2. Add the beans, Tabasco and seasoning (you can flavor this as you wish for your taste buds – and add onions & more herbs – so adapt as you feel free)
  3. Transfer the beans & mushrooms to an oven proof dish
  4. Crack the whole egg and egg whites into a mug
  5. Make a well in the middle of the beans and pour the eggs in
  6. Bake for 20/30 mins (depending on how you like the yolk) at 200 Degrees C/Gas Mark 6

Serves 1.0 l Calories 344 l Protein 30 g l Total Fat 8 g l Carbohydrate 29 g (Dietary Fiber 8 g, Sugars 11 g)

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