Search

All Protein No Powder

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)

Advertisements

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
    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)

Avocado Chocolate Mousse

Ok so I have never been convinced by the whole making chocolate mousse from Avocado but i gave it a go and was impressed with the taste and simplicity.

  • 200g Hass Avocado (ripe)
  • 33g Chocolate Chips
  • 1/4 Cup Skimmed Milk
  • Strawberries
  • Dash of Vanilla Essence
  1. Scope the avocado and mash
  2. Melt the chocolate chips in the microwave
  3. Add melted chocolate to the avocado and pour in milk and essence. Blitz with a hand blender or whisk
  4. Chop Strawberries and arrange in a glass, pour mixture on top and decorate with more strawberries on top.

Serves 2.0 l Calories 299 l Protein 3 g l Total Fat 24 g l Carbohydrate 17 g (Dietary Fiber 5 g, Sugars 14 g)

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)

Strawberry and Yoghurt Dessert

So this is a real simple but extremely tasty dessert – the balsamic and maple syrup combination is very reminiscent of coffee to me!

  1. Mix the yoghurt and agave nectar in one bowl.
  2. In another bowl chop the strawberries, add mint leaves, maple syrup and balsalmic and mix so all the strawberries are coated.
  3. This was a quick mid week dessert but I would usually have layered this up in a nice tall dessert glass.  However for now I just threw it all into one bowl.

Serves 2.0 l Calories 226 l Protein 14 g l Total Fat 0 g l Carbohydrate 26 g (Dietary Fiber 1 g, Sugars 23 g)

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)

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)

Blog at WordPress.com.

Up ↑

%d bloggers like this: