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50gms +

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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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

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)

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)

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)

Chicken and Roasted Tomato Soup

• 1kg Chicken Breast (This recipe uses 200g Premium Chicken Breast Muscle Food)
• 1kg very ripe tomatoes
• 1 tbsp balsamic vinegar
• 1tbsp olive oil
• 1 large onion, chopped
• 1 carrot, finely chopped
• sprig of thyme and 2 fresh bay leaves
• 2 garlic cloves, chopped
• 600ml vegetable stock
• 2 tbsp total greek yoghurt

1. Score the bottom of the tomatoes and place in a bowl of boiling water, transfer these to a cold bowl of water. Peel the skin off and half the tomatoes, place with the cut side facing up on lined baking tray.
2. Drizzle with the Salt, Pepper, Half Olive Oil and Balsamic Vinegar and roast for 1hr @ 170C/150C fan/gas 3 – 4.
3. Heat the rest of the oil in a pan, add the onions and carrot. Cook for 10 mins. Until soft. Add the garlic and the herbs.
4. Add the tomatoes with any pan juice and the stock. Boil & then simmer for 10 mins.
5. Blend the tomato mixture to your consistency. Add two tablespoons of low fat Total Greek yoghurt to the mixture. So the mixture does not curdle when you add the hot and cold, take some of the tomato mixture and add the yoghurt to it spoon by spoon stirring. Then add this mixture in with the rest of it. This prevents curdling as it’s bring the temperatures up consistently.
6. Move back to the heat and then add the chicken pieces simmer until chicken is cooked. Garnish with cracked black pepper.

Serves 4 I Per Serving Calories 343 I Protein 59g I Total Fat 7g (Saturated 2g) I Total Carbohydrates 15g (Dietary Fiber 4g, Sugars 8g)

 

 

Chipotle Chicken Stew

  • 800g Chicken Breast (This recipe uses 200g Premium Chicken Breast Muscle Food)
  • 1 Red Bell Pepper
  • Chipotle Sauce (Half a Pot/45g)
  • 400g Passata Sauce
  • 240g Kidney Beans
  • 1 Medium Onion
  • 300ml Chicken Stock
  • 1 Tablespoon Oil of your choice (this recipe uses Olive Oil)
  1. Cut a red pepper in half & deseed. Place skin side down and grill until the skin starts to blister plae in a bowl and cover in Clingfilm (this makes it easy to peel the skin off). Then chop & set aside.
  2. Add the Oil to the pan when hot add the chopped onions. Cook these for 10 minutes on a low heat – if they begin to stick add a splash of water.
  3. Add the garlic and sauté.
  4. Add the grilled peppers and then half a pot of chipotle sauce (45g) add a tablespoon of chipotle sauce. Stir in the Passata sauce and the chicken stock.
  5. Add the chicken breasts in and cook for 15-20 mins.
  6. After 10 mins add the kidney beans.
  7. Spoon out the chicken breasts and shred with two forks.
  8. Add the shredded chicken back in give everything a good stir.
  9. Garnish with red onion rings, coriander and a squeeze of lime juice.
Chipotle Chicken Stew
Chipotle Chicken Stew

Serves 4  I  Per Serving Calories 378  I  Protein 52g  I  Total Fat 7g (Saturated 1g)  I  Total Carbohydrates 26g (Dietary Fiber 2g, Sugars 7g)

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