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30gms – 40gms

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 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)

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)

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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