Baked Cod Puttanesca
Serves 3 – 469 kcals
15.2g Fat
44.6g Carbs
35.7g Protein
300g Fresh Pasta
2 x 350g Jars Grossman Puttanesca Sauce
3 x 140g Cod Loin Fillets
1 tbsp Olive Oil
Salt and Pepper
30g Capucine Capers
Lemon wedges to garnish
Preheat the oven to 180 degrees (fan)
Put the pasta into a casserole dish and stir in the pasta sauce
Bake in the oven for 15 minutes
Brush the cod with olive oil and season
Place the cod on a baking tray and top with the capers
Remove the pasta from the oven and stir well. Cover the pasta if needed
Place both the pasta and the cod into the oven and bake for 15-18 minutes, until the cod is cooked through
Remove both from the oven
Divide the pasta between the serving bowls, and top with a piece of cod
Serve with a wedge of lemon and enjoy!
Singapore Noodles
Serves 4 – 312kcals
10g Protein
9.5g Fat
45g Carbs
200g Brown Rice Noodles
400g M&S Mushroom Stir Fry Mix
1 tbsp Olive Oil
4 tbsp Soy Sauce
30mls Shoahsing Cooking wine
1 tbsp Sesame Oil
1 tsp Agave Nectar
1 tbsp Hot Curry Powder
1/2 tsp White Pepper
3 Garlic Cloves, minced
Fresh Chillies, diced (to taste)
Spring Onions, finely sliced
1 Lime, cut into wedges
In a bowl, whisk together the soy, cooking wine, sesame oil, agave, curry powder, pepper, garlic and chillies. Put to one side
Cook the noodles according to the packet instructions, drain, and refresh with cold water. Put to one side
Heat the olive oil in a wok over a high heat
Add the stir fry vegetable pack and stir fry for a few minutes until they char slightly
Add the noodles and mix well
Add the sauce and stir constantly to prevent it sticking and to ensure all the noodles are covered. Add a splash of water if needed
Remove from the heat and divide between 4 serving bowls
Sprinkle with the spring onions and serve with a wedge of lime. Excellent fake-away option!
*This dish can be easily made with a protein source- just add it to the pan a couple of minutes before the vegetables.
Easy Tofu Fried Rice
Serves 2 – 522kcals
24.9g Protein
22.1g Fat
54.9g Carbs
100g White Rice
160g Frozen Mixed Vegetables
20g Dairy Free Olive Oil Spread
280g Pack Tofoo tofu
1/2 tbsp Soy Sauce
1/2 tsp Ground Turmeric
1/2 tbsp Olive Oil
2 Garlic Cloves, minced
1 tbsp Soy Sauce
1 tsp Sesame Oil
1 tbsp Hoisin Sauce
1/2 tbsp Sriracha
Cook the rice as per packet instructions. 5 minutes before the rice is done, add the frozen veg to the same pan. Drain and put aside
In a large frying pan or wok, Heat the olive oil spread and crumble in the tofu along with the soy and turmeric
Gently stir fry until heated through
Add the olive oil to the pan and cook the garlic with the tofu for a minute or two, then tip in the rice and veg. Mix well with the tofu
Add in the remaining ingredients and mix well
Allow to sit and cook for another couple of minutes, so the bottom can become a little crispy, then remove from the heat and serve as is.
Great for a midweek fake-away
Beetroot Shakshouka
Serves 4 – 213kcals
11.8g Protein
9.7g Fat
20.3g Carbs
1 tbsp Olive oil
Bunch of Spring Onions, finely sliced
1 Bell Pepper, sliced
3 Garlic Cloves, minced
1 tbsp Smoked Paprika
1 tsp Chilli Flakes
500g Steamed Beetroot, diced
3 Tomatoes, deseeded and diced
400g Passata
Salt and Pepper to season
4 Large Eggs
In a deep frying pan, saute the onions and garlic for a couple of minutes then add the peppers and cook for a couple more
Add the beetroot, tomatoes, passata, paprika and chilli. Mix well and bring to a simmer
Season the mix and continue to simmer until the sauce thickens
Make 4 wells in the mix and crack an egg into each
Continue to simmer until the eggs are cooked to your liking. You can cover the pan if you wish to speed this up
Remove from the heat and serve. Great with crusty bread or spicy sausages
Tofu Kebabs
Makes 5 – 162kcals
11.7g Protein
8.6g Fat
9.4g Carbs
400g Cauldron Extra Firm Tofu, diced
1 tbsp Olive Oil
4 tbsp Maple Syrup
4 tbsp Soy Sauce
3 tsp Liquid Smoke
2 Garlic Cloves, minced
Soak wooden skewers in water overnight
In a bowl, whisk together the oil, maple, soy, smoke and garlic
Add the tofu to the bowl and cover. Leave in the fridge to marinate for at least a few hours
When you are ready to cook, drain the skewers and add the tofu cubes to them to make the kebabs
Pour the remaining marinade into a small pan and reduce over a high heat until it thickens. Pour this into a small bowl
Cook the kebabs on the BBQ, turn often to avoid burning and brush with the reduced marinade during this process
Serve once cooked and enjoy!
Mixed Fish Curry
Serves 2 – 453kcals
39.5g Protein
26.5g Fat
14.8g Carbs
1 tbsp Olive Oil
1 Onion, sliced
2 Garlic Cloves, Minced
2 tsp Minced Ginger
2 tbsp Curry Powder
1 x 400g Tin Chopped Tomatoes
200g tin Light Coconut Milk
340g Fish Pie Mix
Heat the oil in a saucepan over a medium hot heat
Cook the onions, stirring often, until they start to brown nicely
Add the garlic and ginger and cook for another minute, then add the curry powder, stir well, and cook for a minute more
Pour in the tomatoes and coconut milk and stir well
Allow the curry to simmer until the sauce stats to thicken
Add in the fish mix, and continue to simmer until the fish is just cooked
Remove from the heat and enjoy with rice or Indian style breads
Chorizo & Butterbean Stew
Serves 4 – 340kcals
18.4g Protein
16.2g Fat
24.1g Carbs
1/2 tbsp Olive Oil
130g Diced Cooking Chorizo
1 Onion, diced
2 Garlic Cloves, diced
Spring of Rosemary
2 tins of Butterbeans
1 tin Chopped Tomatoes
600mls Chicken Stock
200g Spinach Leaves
Handful Parsley, chopped
In a large pan, fry the chorizo in the olive oil over a medium hot heat for a few minutes, then add the onion and cook until soft
Add the garlic and rosemary and cook for another minute or two
Pour in the butterbeans, tomatoes and stock and bring to a simmer
Cook for 15 minutes then stir in the spinach and most of the parsley. Cook until the spinach is just wilted then remove from the heat
Divide between 4 serving bowls and sprinkle with parsley
Enjoy with some crusty bread
Cauliflower & Chickpea Thai Curry VEGAN
Serves 4 – 308kcals
12.2g Protein
16.1g Fat
23.6g Carbs
800mls Light Coconut Milk
200g Tesco’s Red Thai Curry Paste
500mls Vegetable Stock
1 tin Chickpeas, drained
600g Cauliflower Florets
1 Bell Pepper, diced
0-10 finger chilli’s, sliced
1 tbsp Soy Sauce
Juice 1 Lime
Heat the coconut milk in a wok over a hot heat
Once it is boiling, add in the curry paste and mix well. Bring back to the boil
Add the stock
Pour in the chickpeas and slowly add the vegetables ( try and keep the heat and the pan boiling)
Add chillis to your preferred taste
Once the cauliflower is cooked through, add the soy and the lime. Mix well and remove from the heat
Serve with Thai Sticky Rice and Enjoy!
Kale Caesar with Salmon
Serves 2 – 499kcals
40g Protein
30.7g Fat
14.8g Carbs
1/2 tbsp Olive Oil
Salt & Pepper
2 x 120g Skinless Salmon Fillets
100g Curly Kale, hard stems removed
150g Baby Tomatoes, halved
20g Croutons
Parmesan Shavings (optional)
Dressing;
3 tbsp Fat Free Greek Yogurt
Juice from 1 Lime
1/3 tbsp Olive Oil
1/4 tbsp Anchovy Paste
3/4 tsp Worcestershire Sauce
1/2 tsp Minced Garlic
1/2 tsp Dijon Mustard
20g Parmesan, grated
Black pepper to taste
25mls Semi Skimmed Milk
Make the dressing by whisking together all of the ingredients except for the milk
Add the milk to the dressing a little at a time until you reached the desired consistency for your dressing
Add the kale and tomatoes to a large bow land toss together with the dressing and put to one side
Pre heat the grill to hot
Pat the salmon fillets dry, then rub will oil and season
Grill for 5-8 minutes until just cooked through, then remove from the heat
Divide the kale between 2 serving bowls, top with the salmon, and finish off with some croutons and parmesan shavings
Enjoy!
Baked Rice with Aubergine & Chickpeas
Serves 4 – 445kcals
10.7g Fat
72.6g Carbs
11.8g Protein
400mls Vegetable Stock
Large Pinch Saffron
1 Aubergine, diced
2 tbsp Olive Oil
1 Onion, diced
1 Bell Pepper, Diced
3 Cloves Garlic, diced
2 tbsp Paella Seasoning
1 tbsp Smoked Paprika
200g Paella Rice
1 tin Chickpeas, drained and rinsed
Salt and Pepper
200g Tomatoes, deseeded and diced
1 large Potato, but into 8 wedges
In a large frying pan, dry fry the aubergine until shrivelled, then place in a bowl to one side
Make up the vegetable stock, and add the saffron to the hot liquid to allow it to infuse
Pre Heat the oven to 200 degrees
Heat 1.5 tbsp of the oil in the frying pan over medium heat and cook the onions until they start to soften
Add the peppers and garlic to the pan and cook for another few minutes
Add in the paprika and seasoning and mix well. Cook for a minute then add the rice and stir well to coat
Add the tomatoes, aubergines and chickpeas and mix well. Season if needed
Remove from the heat and transfer the contents of the pan to an ovenproof casserole dish
Pour the stock over the rice mix, using a little to rinse the cooking pan if needed
Place the potatoes on top (you might not be able to see the top so drop them in carefully), then drizzle with the remaining olive oil
Bake in the oven for 45-60 minutes. Until the liquid is absorbed and the top of going a little crispy
Remove from the oven and serve as is. Enjoy!
BBQ Pulled Jackfruit
Serves 4 – 278 kcals
4.7g Protein
6g Fat
43.4g Carbs
1 tbsp Soft Brown Sugar
1 tsp Dried Oregano
1 tsp Ground Cumin
1 tsp Garlic Powder
1 tsp Salt
1/2 tsp Black Pepper
1/2 tsp Smoked Paprika
1/2 tsp Chilli Powder
4 tins Jackfruit Pieces, drained
2 sachets Levi Roots Smokey BBQ Coat&Cook sauce
120mls Water
Parsley to garnish
Preheat the oven to 160 degrees fan
Add the dried herbs, spices and sugar to a bowl and mix
Add the jackfruit to the bowl and toss until it is covered
Pour the jackfruit into a baking dish
Pour the BBQ Sauce over the jackfruit, and use water to rinse the packets and add this as well
Mix well and then cover tightly and place in the oven
After 90mins, remove from the oven and uncover- use 2 forks to shred the jackfruit
Once, shredded, stir well so that all of it is covered in sauce, add more water if needed
Re-cover and return to the oven for another 30 minutes
Remove from the oven, Serve, garnish with the parsley and enjoy!
Moroccan Spiced Quorn Mince
Serves 3 – 338kcals
12.9g Fat
30.2g Carbs
21.3g Protein
1 tbsp Olive Oil
1 Onion, diced
1 Bell Pepper, diced
1 tbsp Ground Cumin
1 tsp Ground Cinnamon
2 tsp Ground Tumeric
350g pack Quorn Mince
600ml Vegetable Stock
100g Dried Apricots, chopped
1 tbsp Tomato Purée
Salt and Pepper
25g Toasted Almond Flakes
Chopped Parsley
Heat the oil in a shallow pan over a medium heat
Cook the onions until they start to soften, then add the peppers and cook for another 5 minutes
Add the dried spices to the pan and stir
Cook for a minute or two, then add the mince and mix well
Add the apricots, tomato purée, and the stock
Bring to the boil, then reduce to a simmer and cook for 10-15 minutes
Once this is, divide between serving dishes and sprinkle with almonds and parsley
Enjoy with lemon and mint couscous, or a cauliflower rice
Roasted Pepper & Goat Cheese Salad
Serves 2 – 391 kcals
19.9g Protein
28.7g Fat
11.9g Carbs
2 Large Bell Peppers, sliced
1/2 tbsp Olive Oil
Sea Salt
120g Bag Rocket Salad
150g Piccolo Tomatoes halved
150g Kidderton Ash (or similar) Goats Cheese, cubed
1 tbsp Tesco 4 Seed Mix
Pre Heat the oven to 170 degrees fan
Toss the sliced peppers in the olive oil and then lay on a baking tray, sprinkling with salt
Roast for 20 minutes, or until cooked through
Remove from the oven and allow to cool
In a large bowl, mix the rocket salad, peppers and tomatoes
Once they are well mixed, stir in the chunks of cheese
Divide between two serving bowls, then sprinkle with the seed mix before serving
Enjoy!
Green Shakshouka
Serves 2 – 394 kcals
1 tbsp Olive Oil
1 Celery Stick, peeled and diced
2 Leeks, halved lengthways and finely sliced
1 large Green Pepper, sliced
3 Garlic Cloves, sliced
2 Green Chilli’s, sliced
1.5 tsp Ground Cumin
1.5 tsp Ground Coriander
1 tsp Dried Oregano
60g Kale stalks removed
240g Baby Spinach
4 large Eggs
30g Feta
Coriander to garnish
Heat the oil in a medium frying pan and gently cook the celery and leeks until soft, stir well
Add the pepper, garlic and chilli’s and cook until soft
Add in the herbs and spices with a tiny splash of water. Cook for 2 minutes, stirring often
Add the kale and cook until soft
Add the spinach and cook until soft. You may need to add it in batches
Once the mix is fully cooked, sprinkle over the feta, then make 4 wells in the greens
Crack an egg into each well and then leave the pan until the eggs are cook to the degree of runny that you like. If needed, you can place the pan under the grill to speed the eggs up
Garnish with coriander leaves and serve immediately, with some bread to mop up the eggs preferably
Savoury Mexican Oats
Serves 4 – 540 kcals
26.3g Protein
26.4g Fat
44.3g Carbs
190g Jumbo Rolled Oats
2 sachets Fajita Seasoning
1 160g Tin of Sweetcorn
400mls Chicken stock
4 large Eggs
1 Avocado, sliced
100g Eat Lean Cheese, sliced
Add the oats, seasoning, sweetcorn and stock to a pan
Bring to a low simmer and cook, stirring occasionally
In a second large saucepan, boil water and poach the eggs
When the oats are cooked, divide between 4 serving bowls and top each with an egg
Finish the bowls with the avocado and grated cheese. Feel free to customise with additional toppings such as salsa, chillis, pinto beans- just don’t forget to track the extras!
Enjoy immediately
Caprese Omlette
Serves 1 – 343 kcals
23.4g Fat
6.1g Carbs
28.3g Protein
1/2 tbsp Olive Oil
2 Large Eggs
Salt and Pepper to season
75g Tomatoes, deseeded and chopped
125g Tesco Half Fat Mozzarella Ball, diced
Fresh Basil Leaves
1/2 tbsp Balsamic Glaze
Heat the oil in a frying pan over a low medium heat
Whisk the eggs in a bowl and season
Add the eggs to the bowl and gently cook
Once the edges are cooked, use a spatula to make sure they are loose, then add the tomatoes, basil and most of the mozzarella to one-half of the eggs
Cook for a couple more minutes
Once the eggs are almost cooked through, use a spatula to fold the omelette in half
Place the remaining mozzarella on the top and cook for another couple of minutes
Remove the omelette from the pan and place on a plate, and drizzle with the glaze
Mediterranean Grilled Sardines
Serves 4 – 227 kcals
18.3g Protein
7.2g Fat
2.9g Carbs
2 tbsp Olive Oil
1 tbsp Chopped Garlic/Garlic Puree
1 tsp Paprika
1/2 tsp Black pepper
Juice of 2 Lemons
500-600g Raw Sardines descaled and gutted
Lemon wedges, chopped parsley and salt flakes to serve
Whisk the oil, lemon juice, garlic, paprika, and pepper together in a bowl
Lay the sardines in a shallow dish, and pour over the marinade
Cover, and leave in the fridge until the fire is ready
Cook on the BBQ over a hot heat for approximately 2 minutes each side
The skin will blister a little but the fish will not stick due to the natural oils
Remove the fish from the grill and sprinkle with salt flakes and parsley
Serve with lemon wedges
Stir fried Salt & Pepper Squid
Serves 2 – 223 kcals
14.7g Fat
4.4g Carbs
18.1g Protein
330g Raw Squid Rings
1/4 tsp Whole Black Peppercorns
1/4 tsp Szechuan Peppercorns
1/3 tsp Maldon Salt Flakes
2 tbsp Olive Oil
1 Red Chilli, sliced
2 Spring Onions, sliced
50g Baby Spinach
Heat a small frying pan over a high heat and dry roast the peppercorns for a couple of minutes, shaking the pan often, until they become aromatic
Remove from the heat and grind the peppercorns, then mix the salt flakes in
Heat the oil in a larger frying pan or wok over a high heat
Add the squid and stir fry for 2-3 minutes until just cooked
Add in the salt and pepper mix and continue to stir fry for another minute
Remove from the heat and toss in the chili and onion
Divide the spinach between two plates and spoon the squid on top
Enjoy immediately
Granola Topped Salmon
Serves 2 – 363 kcals
31.1g Protein
20.9g Fat
11.8g Carbs
2 x 130g Salmon Fillets
1/2 tbsp Wholegrain Mustard
1 tsp Runny Honey
1/2 tbsp Lemon Juice
Salt and Pepper
30g High Protein Granola, large chunks crushed up
Parsley, chopped, to garnish
Pre heat the oven to 175 degrees
Season the fillets with salt and pepper and place skin side down on a baking tray
In a small bowl, whisk together the mustard, honey and lemon juice
Spread the mix over the salmon, then coat in granola
Drizzle over the remaining honey mustard mix
Bake for 15mins, or until the salmon is just cooked through
Remove from the oven and sprinkle with parsley
Great with a crisp salad
Basa Curry
Serves 4 – 211 kcals
19.7g Protein
10.9g Fat
6.4g Carbs
1 tbsp Olive Oil
1 Onion, diced
1 Garlic Clove, finely diced
2 tbsp Madras Curry Paste (use something milder if you prefer)
200mls stock (fish, chicken or vegetable)
1 tin Chopped Tomatoes
500g Skinless Basa Fillets, in large chunks
Heat the oil in a large skillet, and cook the onions over a medium hot heat until soft
Add the garlic and cook for another minute, stirring often
Add the curry paste and stir well, then add the tomatoes and stock
Mix well and bring to the boil
Season the sauce if required
Reduce the pan to a simmer and add the fish
Cover and cook for 10 minutes, then remove the lid and continue to simmer until the fish is cooked through and the sauce reduces a little
Remove from the heat and serve- Great with rice or Indian bread
Kedgeree Scramble
Serves 2 – 447kcals
48.6g Protein
21.7g Fat
7.3g Carbs
2 x 140g Cod Fillets (or smoked haddock)
1/2 tbsp Olive Oil
100g Frozen Peas
2 tbsp Curry Powder
1 Packet Bare Naked Rice, drained
6 Large Eggs
Salt & Pepper
Handful of Flat Leaf Parsley, chopped
Rub the fish with a little oil and season
Heat a large frying pan over a medium heat, then cook the fish for approximately 4 minutes each side until just cooked through
Remove the fish and put to one side, wipe the pan out and return to the heat and add the remaining oil
In a bowl, whisk the eggs and season them. Flake the fish into the egg mixture
Add the peas, curry powder and rice to the eggs and stir to mix
Pour the eggs into the pan and leave for 45 seconds, then start to scramble by lifting the eggs from the bottom of the pan and folding them over
Continue to scramble until the eggs are almost cooked, then remove from the heat
Leave for another minute, then stir in the parsley
Divide between two serving bowls and enjoy!
Za’atar Crusted Prawns
Serves 2 – 282 kcals
17g Fat
9.7g Carbs
24.8g Protein
2 tbsp Za’atar Seasoning
Salt & Black Pepper
1 tbsp Plain Flour
300g Raw King Prawns
2 tbsp Olive Oil
Fresh Parsley and lemon to garnish
Mix the Za’atar and flour together and season with salt and pepper
Pat the prawns dry and then toss in the Za’atar mix until covered
Heat the half the olive oil in a medium frying pan over a medium-hot heat
Once the oil is hot, fry half of the prawns, for approximately 2 mins each side, until they are pink and just curled, then remove with a spoon and place on some kitchen paper
Heat the remaining oil and then cook the remaining prawns
Garnish with fresh parsley, and serve with a wedge of lemon
Great with a fresh salad and pita bread
Simple Fish Stew
Serves 3 – 316 kcals
31.7g Protein
7g Fat
11.5g Carbs
1 tbsp Olive Oil
2 Garlic Cloves, sliced
2 sticks Celery, peeled and diced
2 Carrots, peeled and diced
2 Leeks, finely sliced
1 tsp Fennel Seeds
500mls Fish Stock
1 tin Chopped Tomatoes
340g Fish Pie Mix
150g Raw Prawns
Salt and Pepper
Heat the oil in a large saucepan over a medium heat
Add the leeks, carrots, celery and fennel and cook until they start to soften
Add the tomatoes and stock, cover and leave to simmer until the vegetables are soft
Add the fish and prawns to the pan
Bring to a boil then reduce to a simmer
Leave to simmer until the fish is cooked through and the sauce has thickened slightly
Serve immediately. Is great with rice or crusty bread
Smoky Hake
Serves 2 – 431 kcals
42.3 g Protein
17 g Fat
26.7g Carbs
2 tsp Olive Oil
60gs Diced Chorizo
1 Onion, diced
240g Spinach
2 Hake Fillets
2 Green Chilli’s, sliced
Squeeze Lemon Juice
1 tin Tesco Cannellini Beans, drained
Paprika
Pre Heat the grill
Add half the oil to a pan with the chorizo and onion, and cook over medium heat until the onion is soft
Add the chili to the pan and cook for another minute
Add the Lemon juice, beans and spinach to the pan and cook until spinach is wilted, then reduce the heat, add a little olive oil and season if required. Keep on a gentle heat while you prepare the fish
Rub the hake with a little olive oil, and then with paprika
Place the hake on a tray and grill for approximately 5 minutes, until it is cooked through (no need to turn it)
Spoon the bean mixture into serving bowls and top with a piece of hake
Serve and enjoy! Aioli makes a great garnish but a squeeze of fresh lemon is also excellent
Peanut Butter Pork Chops
Makes 6 – 322 kcals
22g Protein
25.6g Fat
1.3g Carbs
2 tbsp Peanut Butter
2 tbsp Soy Sauce
2 tbsp Red Wine Vinegar
1/2 tsp Garlic Powder
1/2 tsp Ground Ginger
1 tbsp Sesame Oil
2 tbsp Olive Oil
600g Pack Tesco Pork Loin Steaks
In a bowl, whisk together the peanut butter, soy, vinegar, ground spices and oil together to make a marinade
Pour the marinade over the pork and rub in
Cover and marinate for at least 30 minutes
Cook under a hot grill or on the BBQ, for 1-2 minutes each side. The grill needs to be hot so the marinade caramelizes slightly on cooking
Great with grilled vegetables
Ribeye Steak with Deli Style Rub
Serves 4 – 616 kcals
44g Protein
45.8g Fat
7.5g Carbs
1 tbsp Coriander Seeds
1 tbsp Mustard Seeds
1 tbsp Black Peppercorns
1 tbsp Garlic Powder or Granules
1 tbsp Soft Dark Brown Sugar
1 tsp Smoked Paprika
1/3 tsp Salt
4 x 225g Ribeye Steaks
Crank out the BBQ and get the fire burning
Add all of the seasonings to a spice grinder or pestle and mortar, and blend/grind until they are broken down and well combined
Rub the spice mix all over the steaks
Grill the steaks over a hot heat on the BBQ, for approximately 2 minutes each side, and then remove and allow the steak to rest for 5 minutes before serving
Great with typical deli sides such as slaw or pickles, or with grilled vegetables
Chicken & Egg Fried Rice
Serves 2 – 385 kcals
32.4g Protein
20.9g Fat
15.2g Carbs
1 tbsp Olive Oil
150g Chicken Breast, diced
2 large Eggs
1-2 fresh chillis, sliced
250g Mixed Frozen Vegetables
25g Spring Onions, sliced
1 garlic Clove, minced
1 tbsp Sesame Oil
2 tbsp Soy Sauce
1 packed Bare Naked Rice, drained
Heat the olive oil in a wok over a medium-hot heat
Add the chicken and spring onions and cook for a few minutes
Add the frozen vegetables and continue to stir fry until the chicken is cooked and the veg is no longer frozen
Add the garlic and cook for another minute, stirring often
Whisk the eggs together in a small bowl
Make a well in the pan and pour in the egg. Leave for 45 seconds then mix the chicken and veg with the eggs and continue to stir fry
Add the rice and continue to stir fry. Add in the sesame oil and soy
Once it starts to brown and get crispy, remove from the heat and serve
Enjoy!
Chicken Sausage Pasta Bake
Serves 3 – 572 kcals
42.3g Protein
15.5g Fat
63.9g Carbs
1 tbsp Olive Oil
1 large Bell Pepper, diced
1 pack HECK Chicken Italia Sausages, chopped
350g Jar Tomato & Garlic Pasta Sauce
200g De Cecco Farfalle dried pasta
100g Baby Spinach Leaves
100g Eat Lean Protein Cheese, grated
Pre Heat the oven to 170 degrees fan
In a large frying pan, heat the oil over medium heat, and coked the diced peppers for a few minutes
Add the chopped sausage to the pan and brown them for a few minutes
Pour in the pasta sauce and bring to a simmer. Half fill the jar with water, shake to rinse and add this water to the pan
Add the spinach to the sauce and allow to wilt, stirring as it does
Add the pasta to the pan and mix well
Transfer the pasta mix to an ovenproof dish and cover with foil
Bake for 20 minutes, then remove from the oven and take off the foil
Topped with the cheese and then bake for another 20 minutes
Remove from the oven, and allow to cool for a few minutes before serving
Enjoy!
Pork Stir Fry
Serves 2 – 568 kcals
34.7g Protein
32g Fat
30.3g Carbs
2 x 150g Pork Loin Chops (if you trim the fat off, this will drop the calorie count!)
1 sachet Yogi Yo Korean Chilli Sauce
1 tbsp Olive Oil
1 Red Bell Pepper, sliced
1 Tesco Stir Fry Medley Pack
1 pack Bare Naked Rice, drained
Slice the pork and cover in the chilli sauce. Leave to marinade for an hour or more
Heat half of the oil in a wok over a medium-high heat
Add the vegetables and stir fry for a few minutes, then place them to one side
Heat the remaining oil in the wok and once it is smoking, add the pork
Cook for a minute or so before tossing, and then cook for another couple of minutes
Add the vegetables back to to the pan cook for two minutes, making sure they are mixed together
Add the rice and continue to cook until it is heated through
Remove from the heat and divide between 2 serving bowls and enjoy!
Ottolenghi
Serves 4 – 368 kcals
25.6g Protein
25.6g Fat
12.1g Carbs
2 large beef sirloin steaks
1 1/2 tbsp rose harissa
2 large peppers
2 tbsp olive oil
1 garlic clove
1 x 400g of chopped tomatoes
1/2 tsp chili flakes
1/4 tsp paprika
1 small preserved lemon
10g parsley
1 lemon sea salt and black pepper
Place the beef in a bowl and add the harissa 1/2 teaspoon of salt and some black pepper. Brush or rub the harissa into the meat then leave to marinade for an hour [or overnight] If leaving in the fridge be sure to bring beef back to room temperature before cooking
To make the sauce preheat the oven to its highest grill setting and cook the peppers for 20-25 minutes turning twice until charred all over. Place in a bowl cover with cling film then once coll enough to handle peel the peppers and cut into long thin strips. Discard the skin and seeds
Put the oil into a medium frying pan and place on medium heat. Add the garlic cook for a minute or so then add the tomatoes chili flakes paprika 1/2 teaspoon of salt and some black pepper. Bring to a gentle simmer cook for 7 minutes then add the strips of pepper the lemon and parsley. cook for another 7 minutes or until the sauce thickens but is still easy to pour. Set aside to come to room temperature
Place a frying pan on high heat. Once smoking hot and the steaks and cook for 4-5 minutes turning over halfway until caramelized on both sides. Remove from the pan sprinkle with a good pinch of salt and rest for 1 minute
serve the meat warm or at room temperature sliced into 1cm thick strips with the sauce spooned on top or alongside. Sprinkle with parsley and serve with a wedge of lemon alongside
Miso Chicken
Serves 4 – 464 kcals
37.1g Protein
29.2g Fat
9.7g Carbs
4 Chicken Legs (250g)
1 tbsp Sesame Oil
25g Light Brown Sugar
2 tbsp Dark Soy Sauce
4 tbsp White Miso Paste
2 tsp Ginger Puree
Preheat the oven to 180 degrees (fan)
Combine the oil, sugar, soy, miso and ginger to make a paste and rub over the chicken legs
Leave to marinate for a minimum of 1 hour
Place the chicken in a baking dish, skin side up
Roast the chicken legs in the oven for approx 45 mins. Check halfway through and if the chicken is getting too dark, cover the dish with foil
Remove the chicken from the oven and leave to rest for 5-10 minutes before serving
Excellent with a crisp vegetable salad. Enjoy!
Chicken Philly Cheesesteak Skillet
Serves 2 – 343 kcals
10g Fat
13.7g Carbs
49.7g Protein
2 Chicken Breasts (150g) thinly sliced
1/2 tsp Onion Powder
1/2 tsp Garlic Powder
dash white pepper
2 tbsp Worcester Sauce
1 tbsp Olive Oil
1 small Onion diced
1 yellow Bell Pepper diced
1 Garlic Clove minced
60g Eat Lean High Protein Cheese, sliced or grated
In a bowl, mix the chicken with the Worcester sauce, garlic and onion powder, and the pepper
In a skillet, heat half of the olive oil over a medium heat
Once the oil is hot, add the chicken and brown both sides, 2-3mins each side. If the heat is too low, it will steam in its own juices rather than brown off
Remove the chicken from the pan and add the remaining oil
Add the onion and pepper to the pan and cook for approximately 5 minutes, then add back in the chicken and mix
Place/sprinkle the cheese over the chicken and vegetable mix and cover the pan until the cheese has all melted
Remove from the heat and serve with green veggies. Or a soft white roll if you have the calorie allowance!
Chinese Style Chicken & Sweetcorn Soup
Serves 4 – 286kcals
21g Protein
15.4g Fat
14.3g Carbs
1 tbsp Grape seed Oil
2 Garlic Cloves, minced
1 tbsp Ginger, minced
4 Spring Onions, sliced
320g tinned Sweetcorn (drained weight)
1.2ltrs Chicken Stock
1 tbsp Soy Sauce
2 Roasted Chicken Breasts, shredded
2 Large Eggs, beaten
Chopped Coriander
1 tbsp Sesame Oil
Put a large saucepan over a low heat and add the oil
Add the garlic, ginger and most of the spring onions and gently cook until softened
Blend 3/4 of the sweetcorn into a paste and put to one side
Add the stock and soy sauce to the pan and bring to the boil, then reduce down to a simmer
Whisk in the sweetcorn puree, then stir in the remaining corn and the chicken
Simmer until everything is heated through, then remove from the heat
Slowly drizzle the eggs into the soup whilst stirring it
To serve, divide between 4 bowls, and top with coriander, black pepper and a drizzle of sesame oil
Enjoy!
Pumpkin & Bacon Risotto
Serves 4 – 630kcals
17.4g Protein
17.9g Fat
90.5g Carbs
1 tbsp Olive Oil
1 Onion, diced
8 Rashers Streaky Bacon, sliced
400g Arborio Rice
125mls White Wine
1.2ltrs Chicken or Vegetable Stock
400g Baking Buddy Pumpkin Puree
30g Parmesan, grated
1 tbsp Butter
Salt
In a large frying or saute pan, heat the oil until hot
Cook the onions for 2-3 minutes (if they start to brown, its too hot!) then add the bacon
Continue to cook until the onions are soft and the bacon cooked through
Add the rice and stir well to coat. Cook for 2 minutes, then add the wine. Bring the pan to a simmer
Add the stock, one ladle at a time and stir, only add more stock once the liquid has been absorbed
Once the rice is almost cooked, add the pumpkin puree and mix well. Continue to simmer and add more stock if required
Once the rice is cooked and there is still some liquid in the pan, remove from the heat
Stir in the parmesan, then stir in the butter. Season if required
Serve immediately and enjoy!
Amazeballs (Vegan Meatballs)
Serves 8 – as a tapas or starter- 217kcals
11.8 g Protein
10.5 g Fat
16.9 g Carbs
2 packs Wicked Kitchen Amazeballs
1 tbsp Olive Oil
1 Onion, diced
1 tbsp Minced Garlic
2 tins Chopped Tomatoes
1/2 tsp Fennel Seeds
1 tsp Dried Oregano
1/2 tsp Cayenne Pepper
2 Bay Leaf
2 tbsp Chopped Parsley
Salt & Pepper to season
Pre heat the oven to 180 degrees
Place the Amazeballs on a baking tray and cook in the oven for approx 20 minutes
While they are cooking,
Heat the oil in a sauce pan and cook the onion until soft, then add the garlic and cook for another minute
Add in the tomatoes, herbs and spices and stir well
Gently simmer for 15-20 minutes until the sauce begins to thicken. Season if required
Remove from the heat once cooked and serve as tapas, a sharing dish or as a main with your choice of sides
Enjoy!
Add the Amazeballs to the sauce and continue to heat until it has reached the desired consistency
Smoked Haddock & Pea Risotto
Serves 2 – 507 kcals
34g Protein
8.8g Fat
70.6g Carbs
1/2 tbsp Olive Oil
1 Onion, diced
1 Garlic Clove, finely sliced
150g Arborio Rice
750-1ltr Vegetable Stock
100g Frozen Peas
2 Smoked Haddock Fillets, diced
Heat the oil in a heavy bottomed sauce pan and gently cook the onion until soft
Add the garlic and cook for a minute before adding the rice and stirring well
Add the stock, one ladle at a time and gently simmer until it is absorbed by the rice before adding more. Stir frequently
Halfway through cooking add the peas and continue with the stock
Once the rice is almost cooked, add the fish and continue with the stock until the rice and fish are just cooked
Remove from the heat and divide between bowls to serve
Miso & Ginger Chicken Stir Fry
Serves 2 – 373kcals
49.5g Protein
13.5g Fat
11.8g Carbs
1 tbsp Sesame Oil
2 Garlic cloves, minced
1 Onion, sliced
400g Shitake Mushrooms, sliced
200g Broccoli, cut into small florets
3 tbsp Soy Sauce
20g Ginger Puree
1 tbsp Balsamic Vinegar
1 tbsp White Miso Paste
2 tbsp Water
1 tbsp Toasted Sesame Seeds
300g Chicken Breast Strips
Whisk the soy, miso, ginger and vinegar in a small bowl and put to one side
Heat the sesame oil in a wok over a high heat
Add the onions and garlic and cook for a minute or two before adding the mushrooms
Once the mushrooms are cooked, add the chicken and cook for a couple of minutes before adding the broccoli
Stir fry until the chicken is cooked through, add a splash of water or stock if the pan is too dry
Once the chicken is cooked, pour over the miso and ginger dressing, remove the pan from the heat and stir well
Divide between two bowls and sprinkle with the sesame seeds to serve
Great with any noodle or rice you have to hand
Gochujang Glazed Salmon
Serves 2 – 337kcals
25.5g Protein
19.4g Fat
14.9g Carbs
1.5 tbsp Gochujang Paste
1.25 tbsp Mirin
1 tsp Caster Sugar
1 tsp Sesame Oil
2 Spring Onion, finely sliced
2 x 120g Salmon Fillets, skinless
1 tsp Sesame Seeds, toasted
Pre heat the grill to a medium hot heat
Whisk the Gochujang, mirin, sugar, oil and half of the spring onion together to make the glaze
Brush the salmon with the glaze and place on a baking tray
Place the tray under the grill and cook for approximately 5-8 minutes until the salmon is just cooked
Remove from the grill and transfer to serving plates
Sprinkle with the sesame seeds and spring onion before serving
Turkey & Mushroom MaPo
Serves 4 – 411kcals
54.9g Protein
13.7g Fat
15.2g Carbs
1 tbsp Olive Oil
500g Turkey Breast Mince
400g Firm Tofu, finely diced
250g Chesnut Mushrooms, finely diced
150g Chilli Bean Sauce (TOBAN DJAN)
2 tbsp Hoisin Sauce
1 tbsp Soy Sauce
1 tbsp Cornflour
125mls Water
3 Garlic Cloves, minced
1 tbsp Minced Ginger
1 tbsp Szechuan Peppercorns, crushed
1 bunch Spring Onions, finely sliced
In a small bowl, whisky the Chilli Bean sauce, Hoisin and Soy together. Put to one side
In a second bowl, mix the cornflour and water together. Put to one side
Heat the oil over a medium hot heat in a large frying pan or skillet
Add the ginger and garlic and cook whilst stirring, for about 30 seconds
Add the turkey mince and break up the mince as you cook it
After a few minutes, add in the mushrooms and continue to cook until the mushrooms lose their water
Add the chilli sauce mix and stir well. cook for a couple of minutes
Sir in the diced tofu, followed by the cornflour slurry and mix well
Stir often, until the sauce thickens
Stir in most of the spring onions
Season as required. Add more chilli bean paste if you like
To serve, divide between your bowls and sprinkle with the szechuan pepper and spring onions
Enjoy with rice or noodles
Marmite Chicken Stir Fry
Serves 2 – 367kcals
42.5g Protein
10.9g Fat
24.2g Carbs
1 tbsp Olive Oil
300g Mushrooms, sliced
300g Chicken Breast, sliced
1/2 tbsp Soy Sauce
2 tbsp Water
15g Marmite
2 tbsp Agave Nectar
1 tbsp Mirin
2 tsp Cornflour
2 tbsp Water
1 tsp Sesame Seeds, toasted
Heat the oil in a wok over a medium hot hob
Whisk the soy, water, marmite, agave and mirin in a small bowl and put to one side
Mix the cornflour with the water in a second bowl and put to one side
Add the mushrooms and stir fry for a few minutes, until they begin to cook down
Add the chicken and continue to stir fry
Once the chicken and mushrooms are cooked, add the marmite sauce and mix well
Add the cornflour slurry and mix well. Continue to cook until the sauce thickens, then remove from the heat
Sprinkle with the sesame seeds before serving- great with noodles or rice
Enjoy!
Tomato & Spinach Curry with Cod
Serves 2 – 320kcals
35.2g Protein
11.1g Fat
13.7g Carbs
1 tbsp Olive Oil
1 Onion, sliced
2 Garlic Cloves, minced
2 tbsp Curry Powder
400g tin of Chopped Tomatoes
salt to season
300g Frozen Spinach
2 x 140g Cod Loins
Heat the oil in a sauce pan over a medium hot heat
Add the onion and stir
Cook the onion until it starts to caramalise. Cover the pan to help speed the cooking up
Once the onions are dark (but not burnt!), add the garlic and fry for another minute, then add the curry powder
Stir well and cook for a minute or two before pouring in the tomatoes
Mix well and add the spinach. Bring back to a simmer
Simmer the curry until the spinach is no longer frozen, stir frequently
Season if needed
Add the cod to the top of the curry and continue to simmer until the cod is just cooked through. You can cover the pan for this if you want
Once the cod is cooked, remove from the heat and serve
Enjoy!
Chicken Tortilla Soup
Serves 4 – 414kcals
29.6g Protein
15g Fat
35.1g Carbs
1 tbsp Olive Oil
1 Whole flour Tortilla, Cut into strips
Salt
1/2tbsp Olive Oil
1 Onion, diced
2 Jalepenos, diced
3 Garlic Cloved, minced
2 400g tins Chopped Tomatoes
1 160g tin Sweetcorn
1 240g tin Black Beans
1 small tin Chipotle en Adobo
2 x 150g Chicken Breasts
1 tsp Ground Cumin
1 tsp Chilli Powder
Juice from 1 Lime
750mls Chicken Stock
Handful of Coriander Leaves, chopped
120g Avocado, diced
Heat 1 tbsp olive oil in a pan over a medium heat, and gently fry the tortilla strips until golden and crispy
Remove from the pan, season, and put to the side
Heat the remaining oil in a large saucepan and gentle saute the onion and jalapeno until the soften
Add all other ingredients, except the avocado to the pan
Simmer for 20-30 minutes until the chicken is cooked through
Remove the chicken breasts from the pan and shred
Return the shredded chicken to the pan and simmer for another 5 minutes
To serve, remove from the heat and divide the soup between serving bowls
Top with the avocado and tortilla strips, and enjoy
Eggs in Purgatory
Serves 2 – 391kcals
26.2g Protein
23.4g Fat
23.4g Carbs
1 tbsp Olive Oil
2 cloves Garlic, chopped
1 tsp Chilli Flakes
Salt & Pepper
2 400g tins Chopped Tomatoes
4 large Free Range Eggs
30g Parmesan, grated
Heat the oil in a shallow pan on low medium heat, and gently cook the garlic for a minute or two
Add the Chilli, tomatoes and season
Allow simmering until the sauce starts to thicken a little
Crack the eggs onto the tomato mix, and sprinkle with parmesan
Partially cover the pan and allow to simmer until the eggs are cooked to your liking
Remove from the heat and enjoy!
It’s excellent for a hangover with dipping bread!
BLT Omelette
Serves 1 – 393kcals
31.9 Protein
27.4g Fat
6.1g Carbs
2 rashers Smoked Streaky Bacon
100g Baby Tomatoes halved
2 Large Eggs
Salt and Pepper
Handful Baby Spinach, sliced
1 tsp Olive Oil
25g Eat Lean Protein Cheese, grated
Slice the bacon and place in a frying pan
Cook over medium heat until it is cooked to your liking, then add the tomatoes and cook for a couple of minutes until they start to soften
In a bowl, whisk the eggs and season, then stir in the sliced spinach
Remove the bacon and tomato from the pan and put to one side
Give the pan a quick wipe then add the olive oil
Once it is hot, add the egg mix and leave to gently cook
When the edges start to cook through, add the bacon mix to one half of the omelette, and top with the cheese
Cook for another couple of minutes, then use a spatula to flip the other half on top
Continue to cook for another couple of minutes before turning the omelette out onto a plate
Enjoy with more bacon on the side!
Cottage Cheese Frittata
Serves 4 – 341 kcals
34.5g Protein
19.8g Fat
6.2g Carbs
6 Large Eggs
Salt & Pepper to season
300g Low Fat Cottage Cheese
8 rashers Streaky Bacon, diced
1 Bell Pepper, diced
1 Courgette, diced
100g Eat Lean High Protein Cheese, grated
Put the bacon in a 9-inch shallow pan and cook over a medium heat
Once the fat is released from the meat, add the vegetables to the pan and continue to cook until they are soft
Preheat the grill to medium-hot
In a bowl, whisk the eggs together and season
Add the cottage cheese to the eggs and mix well
Pour the eggs into the pan and stir to distribute the filling – You may need to add a little oil depending on how much has been left from cooking the bacon (don’t forget to track if you do)
Keep the pan on medium heat, until it is cooked almost halfway
Remove the pan from the heat and place under the grill for a few minutes
Remove and add the grated cheese to the nearly cooked frittata
Place under the grill to melt the cheese
Once melted, remove from the heat and leave to sit for a few minutes before removing from the pan and slicing
Can be eaten hot, or kept in the fridge or a few days and eaten cold, or reheated
Quinoa Omelette with Spinach & Tomato
Serves 4 – 360kcals
23.3g Protein
18g Fat
24.8g Carbs
1/2 tbsp Olive Oil
1 small Onion, diced
150g Baby Spinach
100g Sundried tomatoes, chopped
5 Large Eggs
200g Egg Whites
30g Parmesan, grated
Salt & Pepper
250g Packet Pre-cooked Quinoa
Pre heat the oven to 160degrees
Heat the oil in a frying pan over a medium heat and cook the onions until soft
Add the spinach and tomatoes, and cook until the spinach is just wilted
Remove from the heat and place the spinach on some kitchen towel to drain excess water
In a bowl, whisk the eggs and egg whites together, then stir in the parmesan and season
Stir in the quinoa, and the spinach mix
Transfer the mix to a round silicon dish, and then place in the oven
Cook for 45-60 minutes, until the centre of the omelette is just cooked
Remove from the oven and let it sit for 10 minutes, before turning the omelette out and slicing it
Can be enjoyed hot or cold
Quinoa Egg Scramble
Serves 2 – 398 kcals
29.4g Protein
22.8g Fat
21.6g Carbs
1 tbsp Olive Oil
2 Garlic Cloves, minced
4 large Eggs
Splash of milk
50g Baby Spinach Leaves
125g Merchant Gourmet Quinoa
50g Eat Lean Protein Cheese, grated
Salt & Pepper to season
Heat the oil in a frying pan over medium heat and cook the garlic for 2 minutes
Whisk the eggs together in a bowl with the milk, and season
Turn the heat down on the frying pan and pour in the eggs
Allow them to cook for a minute or two and then stir to start the scramble
Add the quinoa and spinach to the pan and continue to scramble the eggs
Once the eggs are almost cooked, stir in the cheese
Once well combined, remove the eggs from the heat
Serve immediately and enjoy!
Rolled Omelette with Garlic, Seaweed & Mushroom
Serves 2 – 93 kcals
16.8g Protein
18g Fat
4.3g Carbs
4 large free-range eggs
1 tbsp Mirin
salt and pepper to season
A handful of Wild Garlic, finely sliced
80g Enoki Mushrooms finely sliced
1 tbsp Olive Oil
1 sheet Nori (seaweed paper)
In a bowl, whisk the eggs and the mirin and season with salt and pepper.
Add in the garlic and mushrooms, mix well.
Heat half of the oil in a large frying pan on low medium heat.
Pour in 1/3 of the egg mix and wait until it is 75% cooked.
Using a spatula or flipper, lift the right-hand side and flip an inch of the omelette mix back on its self (this is the start of the roll) and the shimmy the omelette across so it takes up this space and leaves a gap on the left of the pan.
Add a little more oil to the left of the pan, and then add a 1/3 of the egg mix (doesn’t matter if it overlaps with the cooked part)
Place the dried Nori in the middle of the omelette as it is cooking.
Once it is 75% cooked, take the beginning of the roll on the right-hand side and continue rolling the omelette towards the middle of the pan. Use your spatula to make sure the egg is not stuck to the pan before doing this.
Shimmy the omelette roll to the right-hand side of the pan and leave a gap on the left of the pan.
Add a little more oil to the left of the pan, and then add the final 1/3 of the egg mix (doesn’t matter if it overlaps with the cooked part)
Once this is 75% cooked, continue rolling the omelette from the right until all of the mix is rolled.
Using tongs, cook each side of the rolled omelette for a minute on each side, then remove from the heat.
Slice and it is ready to serve. I like it with a soy sauce or chilli oil to dip in. Makes a more substantial meal if served with jasmine rice and edamame beans.
Prawn & Salmon Crustless Quiche
Serves 4 – 311kcals
38.9g Protein
14.8g Fat
4.6g Carbs
1/8 tsp Olive Oil
8 Large Eggs
200g Two Chicks Egg Whites
150g Fat Free Quark
Salt & Pepper
125g Roasted Salmon Flakes
150g Prawns, cooked or raw is fine
Handful of Dill, chopped
Zest of 1 Lemon
Pre heat the oven to 170 degrees fan
In a large mixing bowl, whisk 3 eggs with the quark until smooth
Add in the remaining eggs and egg whites and whisk together
Season well and mix
Grease a round silicon dish
Sprinkle in the salmon flakes, then the prawns
Top with the lemon zest and the dill
Pour over the egg mixture
Place in the oven and bake for 25-35 mins until the centre is just firm to touch
Remove from the oven and allow to cool for 10 minutes before turning out
Slice and serve. Can also be enjoyed chilled
Salmon topped with Spinach, Feta & Walnuts
Serves 2 – 477 kcals
36.4g Protein
34.8g Fat
4.3g Carbs
2 x 120g Salmon Fillets
Salt & Pepper
1 tbsp Olive Oil
1/2 small Onion, diced
50g Baby Spinach
15g Chopped Walnuts
50g Feta
Salt & Pepper
Preheat the oven to 180 degrees (fan)
Place the salmon on a baking tray, skin side down, and season
Heat the oil in a frying pan over medium heat and cook the onions until soft, then add the spinach and stir until it wilts
Remove from the heat, season, and leave to cool
Once the spinach is cooled, crumble in the feta and mix well, then stir in the walnuts
Layer the spinach mix on to the salmon fillets
Bake for 18 mins or so, until salmon is just cooked through, then remove from the oven
Serve with crisp green veggies and enjoy!
Tuna Nicoise
Serves 2 – 555 kcals
47.3g Protein
27.3g Fat
28.9g Carbs
200g Baby Potatoes halved
2 Large Eggs
120g Green Beans, top and tailed
160g Baby Tomatoes halved
40g Kalamata Olives pitted
2 Baby Gem Lettuce
A handful of basil, torn
2 x 130g Tuna Steaks
Salt and pepper
2.1 tbsp Olive Oil
1 tbsp Red Wine Vinegar
Juice from 1 Lemon
1 Garlic Clove, minced
1.5 tbsp Capers, roughly chopped
Salt and Pepper
1.5 tbsp Parsley, chopped
Capers and lemon wedges to garnish. Cook the potatoes in salted water for approximately 10 minutes until just cooked, then remove with a slotted spoon and place in iced water
Remove and drain after a few minutes
Cook the green beans in boiling water for 1-2 minutes, then remove and place into iced water. Remove and drain after a few minutes
Boil the eggs for 10 minutes, then remove them from the water. Leave to cool before peeling a bowl, whisk 2 tbsp oil with the vinegar, lemon juice, salt, pepper, parsley and capers until well combined
Add the potatoes, green beans and tomatoes to the bowl and toss to coat
Put to one side
Brush the tuna steaks with a little oil and season
Heat a grilled pan, and then sear the tuna on both sides for 2 minutes, or more if you prefer well done
Remove from the heat
layer the baby gem leaves in 2 serving bowls
Evenly divide the potato and tomato mix between the two
Sprinkle over the olives and torn basil leaves
Cut the eggs into halves or quarters and add to the bowl
Place a tuna steak on top of each one
Garnish with more capers and a wedge of lemon
Enjoy outside!
Za’atar Crusted Salmon
Serves 2 – 484 kcals
29.8g Fat
18.9g Carbs
37.3g Protein
2 x 140g Salmon Fillets
Salt and Pepper
1.5 tbsp Olive Oil
3 Garlic Cloves, fine diced
Juice of 1 Lemon
25g Za’atar Spice Mix
200g Broccoli Florets
200g Baby Plum Tomatoes
handful coriander, chopped
Lemon wedges
Preheat the oven to 200 degrees (fan)
In a large bowl, toss the vegetables with half of the olive oil, half of the garlic, a third of the za’atar and half of the coriander and season as needed
Transfer these to a baking tray
Pat the salmon dry and season, place them also on the baking tray and drizzle with the remaining olive oil
Spread the remaining garlic on top of the fillets, followed by the remaining za’atar spice, then the coriander
Bake in the oven for approximately 15 minutes, until the salmon is cooked as you like
Garnish with a lemon wedge and enjoy!
Cod in Tomato Harissa Sauce
Serves 2 – 252 kcals
29.2g Protein
6.7g Fat
17.5g Carbs
1/2 tbsp Olive Oil
1 small Onion, diced
1 tin Cherry Tomatoes
1 pot Very Lazy Harissa Paste
2 140g Cod Loin
Salt & Pepper to season
Fresh Coriander, chopped
In a shallow pan, heat the oil and cook the onions until soft
Add the tinned tomatoes and bring to a simmer
Stir in the harissa paste
Season the cod loin and add to the pan
Continue to simmer until the cod is cooked
Sprinkle with coriander and serve immediately
Oregano Cod
Serves 2 – 213 kcals
8.3g Fat
9.9g Carbs
25.5g Protein
1 tbsp Olive Oil
2 Garlic Cloves, minced
1/2 tbsp Dried Oregano
1 tbsp Fresh Parsley, chopped
25g Paxo Brilliant Breadcrumbs (garlic)
1 tsp Black Pepper
2 x 140g Cod Fillets
Salt
Lemon wedges to serve
Pre Heat the oven to 180g drees (fan)
Season the cod with salt and place on a baking tray
Mix the oil, garlic, herbs, and breadcrumbs together in a bowl
Press the crumb mix on top of the codpieces
Bake the cod for 12-17 minutes (depending on the thickness of the cod)
Serve and enjoy!
Salmon Chowder
Serves 2 – 398 kcals
26.6g Protein
16.4g Fat
31.1g Carbs
2 Tubs Cully & Sully Salmon Chowder
120g pack of cooked Salmon Flakes
250g Pack Bare Naked Rice, drained
Flat Leaf Parsley Chopped
Add the chowder, salmon and rice to a sauce pan and bring to a gentle simmer, stirring occasionally
Once it is hot, remove from the heat
Stir through the Parsley and serve immediately
Enjoy as is, or with some crusty bread if you like
Pepper & Courgette Ratatouille with White Fish
Serves 2 – 270 kcals
22.3g Protein
12.7g Fat
13.4g Carbs
1 tbsp Olive Oil
1 Onion, diced
1 Large Pepper, sliced
1 Large Courgette, sliced
2 Garlic Cloves
1/2 Tin Chopped Tomatoes
1/2 tsp Dried Oregano
Salt & Black Pepper
1/2 Bunch Basil Leaves
2 x 140g Fillets of White Fish
Lemon Wedges to serve
Brush the courgettes with oil and place under a hot grill until cooked, then remove
Brush the fish with oil and season, and place on a baking tray and keep to one side
In a saucepan, heat the remaining oil over a medium heat, and cook the onions for a few minutes
Add the peppers and garlic and cook for a couple more minutes
Add the courgette, oregano and tomatoes and continue to simmer
Season if required
Place the fish under a hot grill until cooked through
Once the fish is cooked remove it from the grill, and remove the saucepan from its heat
Stir the basil into the ratatouille, then divide between two serving plates
Top with the fish, serve and enjoy
Duck & Watermelon Salad
Serves 1 370kcals
16.7g Protein
8.3g Fat
21.6g Carbs
1 Gressingham Duck Leg
Salt & Pepper
400g Watermelon, diced
50g Pomegranate Seeds
10g Fresh Mint Leaves, torn
20g Fresh Coriander, chopped
1 Red Chilli, sliced
1/2 tbsp Soy Sauce
1/2 tbsp Fish Sauce
Pinch Ground Szechuan Pepper
Season the duck leg and roast at 160 degrees fan for 90 minutes ( I always roast extra and use them later in the week!)
Leave the duck leg on the side to cool, save the fat from the pan for later
Once you can comfortably handle it, remove the skin and strip the meat from the bones
Slice the skin into strips and place in a frying pan
Put the frying pan over low heat and leave the skin to slowly release the rest of the fat and start to crisp
Once the skin is crisp, transfer it onto some kitchen paper and put to one side
Add the watermelon and seeds to a large bowl, and add the fresh herbs and chili. Mix well
In a small bowl, whisk the soy, fish sauce and half a tbsp of the reserved duck fat together to make a dressing
Mix the duck meat into the watermelon salad, then add the dressing and mix well
Divide the salad between two serving bowls, and sprinkle with a little Szechuan
Garnish with the crispy duck skin before serving
Enjoy
Chicken & Rocket Salad
Serves 2 – 300 kcals
13g Fat
3.7g Carbs
42.1g Protein
40g Wild Rocket
150g Baby plum tomatoes halved
1 tbsp Lemon Olive Oil
250g cooked Chicken Breast, chopped
Salt and Pepper
30g freshly shaved Parmesan
Lemon Wedges
Add the rocket, tomatoes and chicken to a bowl
Pour over the lemon olive oil and mix well. Season as necessary
Divide the salad between two serving plates and top with parmesan shavings
Garnish with a lemon wedge and enjoy!
Pumpkin Soup
Serves 4 – 259kcals
4.4g Protein
15.1g Fat
25.1g Carbs
1 tbsp Oil
1kg Pumpkin, cubed
1 Sweet Potato (approx 200g), peeled and cubed
1 tbsp Coconut Oil
1 Onion, diced
2 Garlic Cloves, finely diced
1 tbsp Ginger, chopped
1 tsp Smoked Paprika
1/2 tsp Ground Coriander
1/2 tsp Ground Turmeric
Salt & Pepper
1 tin Light Coconut Milk
500mls Vegetable Stock
Pre-heat the oven to 180 degrees
Toss the pumpkin and potato with the oil and tip onto a baking tray
Bake until soft- 20/30min- turning once, then remove from the oven
In a large saucepan, heat the coconut oil until hot and cook the onions until soft
Add the garlic and ginger and cook for a minute longer, stirring often
Add the potato and pumpkin to the pan along with the spices and mix well
Pour in the coconut milk and the stock, bring to the boil and then reduce to a simmer for 10 minutes
Remove from the heat and blend, either with a stick blender or in a blender, until smooth
Return to the pan if needed and season as required. Add more water if it is too thick
To serve, divide between 4 bowls, and garnish with any toppings you like- Roasted Pumpkin Seeds are great
Enjoy!
Pumpkin Shakshouka
Serves 6 – 189kcals
11.5g Protein
8.6g Fat
13.4g Carbs
1 tbsp Olive Oil
1 Onion, sliced
1 Bell Pepper, sliced
4 Garlic Cloves, minced
2 tsp Smoked Paprika
1 tbsp Ground Cumin
1 tsp Chilli Flakes
2 x 400g tins Chopped Tomatoes
1 tin Baking Buddy Pumpkin Puree
6 Large Eggs
Chopped Coriander to garnish
In a skillet, wok or high sided frying pan, heat the oil over a medium heat
Add the onions and cook for a few minutes then add the peppers. Cook until soft
Add the garlic and spices to the pan and mix well
Add the tomatoes and pumpkin and mix well, then simmer until the sauce thickens
Make 6 wells in the sauce and crack and egg into each
Cover the pan and allow to simmer until the eggs are cooked to your liking
Remove the pan from the heat, sprinkle with coriander and serve- Great with crusty bread
Enjoy!
Broccoli & Stilton Soup
Serves 4 – 450kcals
26.6g Protein
28g Fat
19.7g Carb
1 tbsp Olive Oil
1 Onion, diced
800g Broccoli
800mls Chicken or vegetable stock
600mls Whole Milk
200g Stilton
1/4 tsp Ground Nutmeg
1+ tsp Black Pepper
Salt to season
In a large saucepan, heat the oil and gentle cook the onions until soft
Dice the broccoli stalk and add to the pan, cook for a couple more minutes
Pour in the stock and the milk and bring to a simmer
Add the florets, cover and gently simmer until just cooked
Crumble in the stilton and stir until melted in.
Remove from the heat and allow to cool before blending
Season with the nutmeg, pepper and salt as required
Chill until ready to reheat and enjoy!
Black Bean & Spinach Shakshouka
Serves 4 – 281kcals
17.4g Protein
10.6g Fat
27.1g Carbs
1 tbsp Olive Oil
2 Onions, sliced
1 Bell Pepper, sliced
2 Cloves Garlic, minced
1 tsp Ground Coriander
1 tsp Smoked Paprika
2 tsp Ground Cumin
1 tsp Salt
2 tins Chopped Tomatoes
1 tin Black Beans
250g Spinach
4 Large Eggs
In a high sided frying pan, saute the onions until soft, then add the peppers and cook until soft
Add the garlic and spices and mix well
Pour in the tomatoes and black beans and simmer until the sauce thickens. Season as required
Once the sauce is thick, stir in the spinach until it wilts
Make 4 wells in the sauce and crack an egg into each
Simmer until the eggs are cooked to your liking- cover the pan if you want to speed this up
Remove from the heat and serve
Great with some crusty bread to mop up the sauce!
Sole Meurniere
Serves 2 – 485kcals
36.3g Protein
33.3g Fat
10g Carbs
2 x Lemon Sole, cleaned, trimmed and skinned
3 tbsp Plain Flour
Salt and White Pepper
2 tbsp Olive Oil
40g Butter
Juice from 1 Lemon
10 Flat Leaf Parsley, chopped
Season the sole, then dust with the flour on both sides
Heat the oil in a large frying pan over a medium heat, then reduce slightly and lie the fish in the pan
Fry for 4/5 minutes without moving, then carefully turn over and cook until golden and cooked through
Remove the fish from the pan and keep warm
Wipe the pan with kitchen paper so it is clean, then add the butter
Once the butter starts to brown and smells nutty, add the lemon juice, parsley and season
Remove from the heat
To serve, fillet the fish, place the fillets on 2 plates, and pour over the butter sauce
Enjoy!