Search

All Protein No Powder

Category

40gms – 50gms

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

Chimichurri Steak with Paprika Wedges

I tend to do alot of one pots – so going to try and include more meal style options on here too.  Not the most “low fat” friendly so save it for a weekend cheat meal.

170g Great British Hache Steak use Muscle Food

Chimichurri Sauce

  • Bunch Chopped Fresh Parsley
  • 2 x Garlic Glove
  • Half Juice of Lemon
  • 1.5 Tbsp Olive Oil
  • 1 Tsp Dried Chilli Flakes
  • 1 Tbsp Oregano, Ground
  • Sea Salt

Paprika Wedges

  • 600g Potatoes of Choice (i used new because I had them to use up)
  • 1 Tbps Olive Oil
  • 1/2 Tbsp Paprika
  • Sea Salt 
  1. Preheat oven to 200C/180C fan/gas 6.
  2. Chop the potatoes so they are even wedges, place in a pan of water and bring to the boil. Boil for a few mintues. Drain and set aside
  3. Add 1 tbp of olive oil to a non stick roasting tin/or tin lined with parchment. Pop this into the oven for a few minutes to heat the oil
  4. Add  the potatoes to a bowl, pour in the heated oil, add the paprika and salt.  Toss coating evenly.
  5. Pour the potatoes back into the roasting tin and roast in the oven for 40minutes
  6. For the chimmichuri sauce – add the parlsey, 2 garlic gloves, juice of half a lemon, 1 tbsp olive oil 1tsp dried chilli flakes, 1tbsp oregano and blitx in a hand blender to the consistency that you like. Set aside
  7. Rub the steaks with half a tbsp of olive oil and some salt and pepper
  8. Preheat a griddle pan and cook the steak to your liking.
  9. Pour over the chimmichuri sauce and serve

Steak & Sauce:  Serves 2.0 l Calories 320 l Protein 39 g l Total Fat 15 g l Carbohydrate 16 g (Dietary Fiber 4g, Sugars 1g)
Wedges:  Serves 2.0 l Calories 282 l Protein 5 g l Total Fat 8 g l Carbohydrate 48 g (Dietary Fiber 8g, Sugars 4g)

Total Meal: Serves 4.0 l Calories 602 l Protein 44 g l Total Fat 23 g l Carbohydrate 64g (Dietary Fiber 12g, Sugars 5g)

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)

 

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)

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)

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 

 

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)

Create a free website or blog at WordPress.com.

Up ↑

%d bloggers like this: