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)

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 tbsp Lime Juice
• 1 tbsp Crunchy Meridian Peanut Butter
•  1 tbsp Nandos Peri Peri sauce
• 1 tbsp water

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

Spinach and Red Pepper Fritatta

Love a good Fritatta – its a good mid week meal option.  Here is one of my fav recipes.

• 2 Medium Eggs

  

  Spinach and Red Pepper Fritatta

• 3 x Medium Egg Whites
• 150g Low Fat Cottage Cheese
• 10g Grated Parmesan
• 1 x Crushed Garlic Clove
• Red Chilli Flakes, Sea Slat and Black Pepper
• 1 x Roasted Red Pepper
• 50g Fresh Spinach

1. Roast the red pepper without Oil and tear into strips.  TIP: I usually grill the red pepper on high until charred and the cover with cling film for 5 minutes, this makes it easier to peel off the skin.
2. Sauteed or steam the spinach.
3. Preheat the oven to 190C/170C fan/gas 5
4.  Add Eggs, Egg Whites, Cottage Cheese, Half the Parmesan, Garlic and seasoning – whisk thoroughly.
5. Line a oven proof dish with grease proof paper and tip the spinach into the bottom.
6. Pour in egg mixture and then add red peppers ontop.
7. Bake for 20mins – add the remaining Parmesan at the end for 2/3mins to crisp up on top.

Serves 2.0 l Calories 223 l Protein 25 g l Total Fat 9 g l Carbohydrate 8 g (Dietary Fiber 2 g, Sugars 7 g)

Quinoa Tabbouleh Salad

Twist on a traditional tabbouleh by using quinoa – great meal prep dish.  I usually make enough for 2/3 lunches on a Sunday and then team with some chicken breast for a lovely lunch.

• 150g Uncooked Quinoa (I also cheat on busy weekends and use Ready made quinoa)
• Bunch of Parsley
• Handful of Fresh Mint
• Half a Red Onion (Tip – reduce the bite of red onion plunge into boiling water) 
• 15 x Cherry Tomatoes
• 1 Tablespoon Olive Oil
• Juice of 1 Lemon
• 1/4 Cucumber

1. Cook the quinoa as per the instruction on the pack.
2. Fluff up using a fork and allow to cool.
3. Chop the Parsley, Mint, Cucumber, Red Onion, Cherry Tomatoes and Cucumber
4. Mix the Dressing:  Olive Oil, Lemon Juice, Cracked Black Pepper and Sea Salt
5. Combine quinoa with chopped herbs, salad items and dressing.

Serves 3.0 l Calories 135 l Protein 4 g l Total Fat 6 g l Carbohydrate 18 g (Dietary Fiber 3 g, Sugars 5 g)