PEA AND PRAWN BALTI
SERVES 2
1 portion: 236KCAL, 9g FAT, 12g CARBS, 32g PROTEIN
- · 10ml Olive oil
- · Balti Curry Paste
- · 300g Passata
- · 50g Frozen peas
- · 300g Cooked peeled prawns
- · 1tsp cumin
METHOD
- · Oil in the pan, add everything to the pan at once. Cover until warm all the way through and enjoy. This recipe does not include an accompanying carb source but usually served with rice or flatbread.
PEANUT CHICKEN
SERVES 4
1 portion: 564KCAL, 19g FAT, 14g CARBS, 78g PROTEIN
- 1kg chicken
- 1 large onion
- 2 garlic cloves
- 1 tbsp cornflour
- 120g peanut butter
- 400g chopped tomatoes
- 1 red chilli
- 1 tbsp curry powder
- 2 tbsp lime juice
- 2 tbsp soy sauce
METHOD
- Add all ingredients to large pot or slow cooker preferably
- Cook on low for 4-5 hours
- Serve with your choice of side – rice or salad recommended!
LOW CALORIE ROAST DINNER
SERVES 2
1 portion: 546KCAL, 11g FAT, 49g CARBS, 59g PROTEIN
- 2 Chicken Breast (Medium)
- 1 tin sweet corn (160g)
- 200g carrots
- 2 medium white potatoes
- 20g Chicken Gravy granules
- Garlic, salt/pepper
METHOD
- On a baking tray placed the chopped roasted potatoes (seasoned) in as well for around 30 mins
- Season the chicken with garlic salt and pepper. Then place in the oven on a baking tray after the potatoes have been cooking for 10 mins.
- Peel/chop and boil the carrots until soft.
- Prepare the gravy by gradually adding boiled water to the gravy granules until desired consistency is met.
- Enjoy
PROTEIN PIZZA
SERVES 1
1 Pizza: 589 KCAL, 24g FAT, 51g CARBS, 38g PROTEIN
- Plain flatbread (under 300 calories)
- Passata or pasta sauce – 1-2 tbsp
- Low fat/protein cheese – 4grams
- Toppings – cooked chicken, onion, chorizo, peppers, chillies, tomatoes
- Pizza dip – protein yoghurt, garlic granules, lazy garlic, chives, spring, salt/pepper
METHOD
- add passata to flatbread – spread evenly
- add toppings of your choice/cheese
- place in oven for 15-20 mins at med-high heat
- pizza dip – mix all ingredients together
- serve with pizza
CHICKEN KEBAB
SERVES 2
1 portion: 370KCAL, 3g FAT, 27g CARBS, 73g PROTEIN
- 400g chicken breast
- 200g greek yoghurt
- 2 large tomatoes, 1Red onion, ½ cucumber, 1Red pepper, Lettuce
- Lazy garlic
- Spices – salt/pepper/paprika/cumin/red pepper flakes/garlic granules
- Sauce – lazy garlic/garlic granules/finely chopped cucumber/150g 0% fat greek yoghurt
METHOD
- Place chicken in a mixing bowl. Add your choice of spices, yoghurt/garlic and Mix altogether. Chop peppers/onions chunky
- Preheat grill med – high heat
- Place chicken + onion + pepper on skewer
- Place skewer in grill for 10-15 mins turning at half way point
- Mix lettuce/tomatoes/cucumber for salad
- Mix sauce ingredients together
- Serve chicken skewer with salad and optional pitta bread – not included in calories
MAC ‘ N ‘ CHEESE
Mac and Cheese
SERVES 2
1 portion: 572KCAL, 12g FAT, 46g CARBS, 61g PROTEIN
- 250g macaroni pasta
- 1 medium chicken breast
- 1 small onion – diced
- Parma or serrano ham – 1 slice
- 80g low fat cheddar cheese
- 15g parmesan cheese
- Seasonings – onion salt/garlic granules
- 150g plain greek yoghurt
METHOD
- Boil macaroni pasta
- 1 kcal spray pan – add chicken, ham, cooked macaroni, cheese, parmesan, yoghurt, seasonings
- Stir well and serve!
SAVOURY BEEF
SERVES 2
1 portion: 540KCAL, 13g FAT, 50g CARBS, 58g PROTEIN
- · 500g Lean Steak Mince
- · Carrots
- · White Potato
- · 6 stems of chopped asparagus
- · 3 Tbsp Worcestershire sauce, Onion Granules, Garlic Granules
METHOD
- Heat the fry light in a pan at a med/high heat and fry the beef until brown
- Roast the Chopped Potato and asparagus in the oven until cooked through (whilst cooking the beef) – put asparagus in 1/2 way
- Add seasoning and sauce mid way through
- Serve and enjoy
CHEESY MEXICAN BEEF
SERVES 3
1 portion: 473KCAL, 9g FAT, 41g CARBS, 26g PROTEIN
- 500g 5% or less lean beef mince
- 300g rice
- 1 medium onion
- 1 red pepper
- 200g chopped tomatoes
- 550ml Stock
- 10g garlic
- 60g light cheese – grated
- Parsley for garnish
METHOD
- Brown mince in large pan with onion, pepper and garlic
- Add chopped tomatoes , rice, Mexican seasoning and stock
- Leave to simmer for 15 minutes
- Add 60g light cheese to top – allow to melt
- Serve with parsley as garnish
MINCE ‘ N ‘ TATTIES
SERVES 2
1 portion: 416KCA7g FAT, 46g CARBS, 34g PROTEIN
- · 1 medium carrot – chopped
- 250g lean mince meat
- · 1 white onion – chopped
- · 1 OXO cube
- · 1 onion clove – crushed
- · 2 medium potatoes
- · 1 tbsp light butter
- · 15ml semi skimmed milk
METHOD
- Brown mince in pot
- Add OXO cube, carrots, onion, garlic
- Leave to simmer at low-med heat for 1 hour
- Peek and boil potatoes in separate pot for around 10-12 minutes
- One potatoes are soft drain and place over heat for a moment to dry them out
- Add milk and butter to potatoes and mash until creamy texture
- Add small amount of beef gravy granules to mince if it needs thickened
- Serve Mince and Mash
MANGO CHICKEN
SERVES 3
1 portion: 368KCAL, 25g FAT, 8g CARBS, 53g PROTEIN
- 3 medium chicken breasts
- 4 tbsp apricot jam
- 4 tbsp mango chutney
- 12 tbsp light mayonnaise
- 1 tsp Worcestershire sauce
- 1 tbsp Lemon Juice
METHOD·
- Dice Chicken
- Add all ingredients to pot and leave to simmer on low heat for 1-2 hours
- Stir intermittently
- Serve with your choice of side!
BUTTER CHICKEN (MY FAVOURITE!)
SERVES 2
1 portion: 303KCAL, 7g FAT, 10g CARBS, 50g PROTEIN
- · 1kg Chicken
- · 2 red onions-chopped
- · 2 tbsp butter
- · 4 garlic cloves – crushed
- · 1 tsp ginger
- · 2 tsp garam masala
- · 1 tsp curry powder
- · 60g tomato puree
- · ½ tsp chilli flakes
- · 100ml chicken stock
- · 1 tsp corn flour
- · 150g low fat natural yoghurt
METHOD
- Heat the butter in a pan at a med/high heat and fry the ginger, garlic and onions
- Add chicken + stock to pan
- Stir in the garam masala, curry powder, chilli flakes, tomato puree
- Leave to cook on low-medium heat for 1 hour
- Add natural yoghurt and corn flour – still well and leave for a further 30 mins
- Garnish with coriander