Search

All Protein No Powder

Category

Recipes

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)

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)

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

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)

Quinoa Flour Pancakes

Trying to add to the pancake portfolio, with the quinoa flour sat in the cupboard thought it was time to experiment!

  • 100g Quinoa Flour
  • 1 Tsp Baking Powder
  • 1/4 Tsp Baking Soda
  • 1 x Egg Medium
  • 1 Tbsp Honey
  • 1 Tsp Vanilla Extract
  • 1 Ripe Bannana
  • 200g Greek Yoghurt
  • Skimmed Milk
  1. In a large bowl add the dry ingredients (100g Quinoa Flour , 1 Tsp Baking Powder, 1/4 Tsp Baking Soda)
  2. In another bowl mix together the we ingrediants (mash 1 bannana, 1 x Egg Medium , 1 Tbsp Honey, 1 Tsp Vanilla Extract, 1 Ripe Bannana, 200g 0% Greek Yoghurt)
    Add the wet to the dry and mix
  3. If it looks too thick add some skimmed milk
  4. Coat a non stick pan with butter, oil or light spray (I used coconut oil)
  5. Drop batter on to the pan and cook until bubbles appear on top then flop and cook the otherside.
  6. Serve with toppings of choice; picture I have piled up two pancakes with some Prutella and then topped with a Barry & Mango reduction.

Serves 8.0 l Calories 98 l Protein 5 g l Total Fat 2 g l Carbohydrate 16 g (Dietary Fiber 0 g, Sugars 5 g)

Please note Marco’s do not contain cooking oil or topping. So add as necessary.

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)

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)

 

Cinnamon and Raisin Peanut Butter Cookies

I had buff bake to use up this weekend…so here is another creation to the sweet section (not really my specialty)

  1. Preheat the oven 170C/350 F/Gas Mark 4 & line a tray with baking paper
  2. In a bow mash the bannana until smooth(ish)
  3. Add vanilla essence, buff butter and coconut oil (slighlty melt in microwave)
  4. The add the oats, peanut flour, baking powder and raisins
  5. Mix the batter
  6. Place a heaped tablespoon dollop on the baking tray
  7. Bake for 12 mins or until brown

Serves 10.0 l Calories 79 l Protein 3 g l Total Fat 4 g l Carbohydrate 9 g (Dietary Fiber 2g, Sugars 4g)

Blog at WordPress.com.

Up ↑

%d bloggers like this: