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All Protein No Powder

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400 – 500 Calories

Creamy Salmon and Ratatouille

  • 2 x Salmon Fillets (approx 200g)
  • 50 grams x Simply Reduced Fat Soft Cheese
  • 20 grams, Breadcrumbs
  • 10 grams, Parmesan Cheese
  • 1/2 Tsp Paprika
  • 1/2 Tsp Chilli Flakes
  • 1 Medium Courgette (100g)
  • 1 Bell Pepper Orange
  •  1 Aubergine (200g)
  • 250g Passata
  • 1 Tablespoon Olive Oil
  • 2 x Garlic Cloves
  • 100ml Vegetable Stock
  • Fresh Basil
  • 1 Tbsp Red Wine Vinegar
  • Salt & Pepper
  1. Heat the Olive Oil in non stock pan, one heated add the Aubergine (chopped) and cook for 5 mins.
  2. Add crushed garlic, followed by the chopped peppers and courgettes and cook for a few minutes
  3. Tip in the passata, vegetable stock, red wine vinegar, handful of fresh basil, season with salt and pepper.
  4. Cover and simmer for 20mins
  5. Mix the cream cheese with the paprika and chilli flakes, spread over the top of each salmon fillet.
  6. In a separate dish combine the bread crumbs with parmesan, sprinkle on top of the fillets
  7. Place the ratatouille in a oven proof dish, lay the salmon on top and bake for 20mins at 200C/180C fan/gas 6.
  8. Add more fresh basil and serve!

Total Meal: Serves 2.0 l Calories 418 l Protein 29 g l Total Fat 24 g l Carbohydrate 26g (Dietary Fiber 7g, Sugars 13g)

Chicken Sausage and Pepper Pasta Bake

Had a craving for Pasta this weekend so threw together a quick Pasta recipe…

  • 6 sausage (75g), Chicken Sausage
  • 200g Wholewheat Penne Pasta
  • 100 g, Half Fat Mozarella
  • 1 medium red pepper
  • 1 medium yellow pepper
  • 100g Mushrooms
  • 1/2 tsp dried thyme
  • 1 tsp salt

Marinara Sauce

  • 1 Tablespoon Olive Oil
  • 2 Medium White Onions
  • 400g Tin Tomatoes
  • 4 Garlic Cloves
  • 1/2 Tsp Chilli Flakes
  • 1/2 Tsp Dried Oregano
  • Basil Sprig
  • 4 Tablespoons Tomatoe Puree

This recipe uses a Marinara Sauce as the base – for the sauce:

  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

Tip: Batch cook and freeze this as a base sauce for various dishes 

  1. Preheat oven to 170C/350 F/Gas Mark 4
  2. Sautee the Peppers with a little olive oil (approx 7mins)
  3. Add the mushrooms cook these down a little until they give off water.
  4. Slice the sausages and add to the pan – seal these off then add the sauce.
  5. Add the marinara sauce, additional seasoning, simmer until the sausages are cooked (approx 15mins).
  6. Place the mixture into a oven dish and spoon half the mixture at the bottom
  7. Cover with uncooked pasta and then add the remaining sauce mixture evenly on top so pasta is covered.
  8. Break up the Mozzarella and distribute evenly on top.
  9. Cover with foil and bake for 40mins.

Serves 4.0 l Calories 438 l Protein 31 g l Total Fat 9 g l Carbohydrate 58 g (Dietary Fiber 6g, Sugars 8g)

Harissa Turkey Mince with Stuffed Peppers

Ok so this is a quick easy post work meal – tasty, flavorsome, protein packed and only takes half an hour to do – eat your heart out Jamie Oliver! Accompany with leafy lettuce and some mint yoghurt raita.  Enjoy….

  • 400g 2% Turkey Breast Mince
  • 2 x garlic colves
  • Harissa Spice Mix
  • 1 x Red Pepper
  • 15 g, Parmigiano Reggian

 

  1. Cut red pepper in half and de-seed
  2. Place in a pre-heated oven at 170 Degrees/76 F
  3. Cook for 15 minutes
  4. Whilst the peppers are roasting, heat a non stick frying pan and  fry the garlic
  5. Add the Turkey Breast Mince
  6. Season with Harissa Spice Mix (1.5 Tablespoons)
  7. Continue to cook covered until meat is cooked
  8. Spoon the mixture into the Peppers
  9. Sprinkle some Parmesan
  10. Cook in the oven for a further 15/20mins

Serves 1.0 l Calories 419 l Protein 78 g l Total Fat 9 g l Carbohydrate 7 g (Dietary Fiber 1 g, Sugars 7 g)

Spicy Chicken and Bean Soup

 

  • 800 g, Chicken Breast (This recipe uses 200g Premium Chicken Breast Muscle Food)
  • 2 Medium Onion (148 grams), Onion
  • 1 garlic clove, crushed
  • 2 red chillies, deseeded and chopped
  • 0.75 tablespoon, Oil – Olive
  • 400ml hot chicken stock
  •  1 x Tinned Butter Beans
  • 1 x Chopped Tomatoes (400g)
  • 1 x Tin Mixed beans in mild chilli sauce
  • Small bunch coriander, chopped

 

  1. Heat the oil in a pan
  2. Tip in the onions, garlic and chillies, then fry for 5 mins until starting to soften and turn golden.
  3. Add the tomatoes, butter beans, mixed beans and hot stock
  4. Chop or Slice the Chicken and place in.
  5. Cover the pan and cook until the chicken is cooked right through (20/30mins)
  6. Garnish with coriander and Serve

Serves 4 I  Calories 407  I  Protein 54g  I  Total Fat 6g  I  Carbohydrates33g (Dietary Fiber 8g, Sugars 8g)

This recipe was inspired by: http://www.bbcgoodfood.com/recipes/1570643/spicy-chicken-and-bean-stew 

 

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