Sauce- add the sugar, soy sauce, ginger and vinegar into the water and slowly simmer, whilst doing so, slowly add the cornflour to help thicken up and let it sit to do the same.
Whilst cooking the chicken breast in the oven prep your veggies and noodles ready to plate up when all cooked.
50g basmati rice
1 salmon fillet
50g broccoli
½ small pepper
20g runny honey
25g Quinoa
1 tsp chilli flakes
Add the honey and chilli flakes together, let this marinate with the honey for 10min or longer before placing in the oven for 15min at a medium to high heat. Cook your rice and quinoa in boiling water. Add the salmon to the pan along with the remainder of the seasoning and broccoli and peppers.
1 can of light coconut milk
2 tbsp natural peanut butter
1 tbsp brown sugar
1 tbsp soy sauce
juice of 1 lime
1 garlic clove
1 tbsp grated ginger
4-6 cups of mixed veg i used
(1 carrot, 1 red pepper, 1 cup of kale, 1 hand full of green beans, 1 red onion)
1 cup of king prawns (120g- just over ½ a packet)
30g basmati rice
Add all raw veg into coconut milk along side the natural peanut butter, 1 tbsp brown sugar, 1 Tbsp soy sauce, juice of 1 lime,1 garlic clove and 1 tbsp grated ginger. Let it simmer on a low heat until the veg is soft, I added cooked prawns into mine
and let cook for a further 8min if you don't like
prawns i would use chicken or even a
cod fillet.
Boil your water for the rice and add
and cook on a low heat until ready.
50ml reduced fat coconut milk
100g chopped tomato’s
150g chicken breast
2 tbsp tomato paste
¼ white onion
30g uncooked basmati rice
Seasonings ( 1 garlic clove, 2cm of ginger, ½ tsp cumin, 1tsp parika , 1tsp garam masala)
Cook off chicken in a pan (alternative to chicken would be chickpeas drain and add them into the mix) add the chicken into a large bowl or even a slow cooker
Add in the seasonings, along with the chopped tomato’s, tomato paste and coconut milk mix together well and let it cook away, the longer you leave it for the better I left mine for 2hours in the oven but if you are using a slow cooker anything from 5-8hrs Cook your basmati rice in boiling water and plate up.
Meatballs x6
200g Lean mince (5% fat aldi)
1 white onion
1 tsp paprika, 1tsp salt & pepper
1 tsp cumin
1 egg to bind together
sprinkle of flour
hand full of basil
1 sweet potato
1 red potato
1 white potato
sugar snap peas and carrots
2 tbsp of olive oil
sauce- ½ jar of Bolognese with hand full of spinach
Mix all your meatball ingredients together and divide into 6 and roll, cook in a pan on each side for 4-5 min until cooked. Add in the Bolognese with hand full of spinach and let simmer to wilt the spinach. Add the veggies onto a tray cover in the oil to a brush
and cook in the oven with a little salt and pepper,I cook mine in a microwave first for 8min to soften then crisp in the oven.
Cook through the mince, I cook mine in water for 30min until its fully cooked.Drain out the water and put the mince back in with the beans, tinned tomatos,tomato puree, chopped up bell pepper, onion and all the seasonings.Let it cook away for another 45min if you want it sooner you can just leave it longer and let those flavours kick in.Get the rice on and plate it up.
1 tsp chilli powder, ground cumin,
paprika, cayenne pepper.
10g of reduced fat cheese
¼ tin of chopped tomatoes
salad
lime
2 mini wraps
100g chicken breast
¼ red onion
¼ red/yellow/green pepper
1 bacon medallion
1 mini corn on the cob
Cook off your chicken along with the bacon in the pan, slowly add in the tinned tomatoes, red/yellow/green pepper along with the red onion and seasonings. Let it simmer away for 8-10min on a low heat.
Heat the wrap for 15-20sec each and add in the mix, cheese and salad. Plate with the corn & there you have it unreal fajitas.
150g chicken breast
30g of chow mein sauce- I used aldis one
1 serving of egg noodle’s
½ a packet of stir-fry veg
I cook off my chicken first in a wok before it is fully cooked add in your veg to let its soften and add in your sauce.
Boil water and add in you noodle’s, 4-5min for them to cook, I added my noodles on the plate and then the rest of my stir-fry mix.
Great way of getting some extra greens in and very high in protein.
30g Low fat mature cheese
25g flour
25g low fat butter
60g Farfalle pasta
50g broccoli
25g Peas
500ml milk
serves 2
Melt the butter in a pan, slowly add the flour along to the melted butter off the heat. once combined add the milk gradually and place back onto the heat slowly add the grated cheese to mix and melt. once cooked drain and add the pasta
along with the veggies. add some bread crumbs and a little dust of the grated cheese,grill for 1-2 min. Plate up and enjoy.
1 mini wrap
30g mozzarella
¼ red pepper
50g chicken breast
2 turkey bacon medallions
3 tbsp pizza sauce
2 tbsp BBQ sauce
Place the pizza sauce to the base of the wrap, adding the cooked chicken breast and chopped medallions, add the peppers
and cheese along with the BBQ
sauce cook for 10-12min until crisp.
100g basmati rice
200g lean minced beef
½ white onion
1 carrot
2 turkey bacon medallions
½ yellow/green/red pepper
1 beef stock cube
1 chicken stock cube
1 bay leaf
2 tbsp Cajun seasoning
1 spring onion
Cook off your beef with the chopped onion and carrot, when cooked add your dissolved beef stock cube in 200ml of water. add in your finely chopped peppers with the cooked medalions and cajun seasoning.
Cook the basmati rice with the chicken stock cube and bay leaf. Once cooked drain and add to the beef mix add in the spring onion.
2 tagliatelle nests
hand full of spinach
½ jar of Bolognese sauce* recipe for home made version in previous recipes
1 chicken breast
1 tbsp parmesan
1 egg
1 tbs flour
1 slice of bread
Start by grating the bread to make the bread crumbs, add in the parmesan. Flatten the chicken breast and add into the flour first to cover fully, then into the beaten egg. Finally place the chicken into the breadcrumbs and cook in the pain for 2min each side once cooked half way through
and cook the rest in the oven at a low heat for a further 10min. add the pasta into boiling water and cook for 10min until fully cooked. Add the sauce into the pan along with the spinach.
1 serving of rigatoni 120g
250g tomato passata
4 meatballs (mine are from asda)
1/2 courgette
1/2 red pepper
1/4 red onion
1 Teaspoon of oregano
Cook-off your meatballs under the grill until cooked through, whilst they are cooking add the pasta to boiling water, drain and add the passata along with the veggies and oregano. Add in the meatballs to serve.
Medium haddock fillet
2 tbs rapeseed oil
1 egg
2 tbs flour
60g breadcrumbs
1/2 lemon
1/4 cucumber
1/4 avocado
Hang full of kale
Slice haddock into thick finger sized strips, coat in the flour before dipping into breadcrumbs bean an egg and drip the fish coated in flout into the egg mix them drip and add into the breadcrumbs. Fully coat and place in the pan which is warm and well oiled almost as if its shallow frying. Leave for 6min roughly each side on a medium heat until brown and crispy. Test one out the fingers should easily break up. In a clean pan gently cook the kale to soften for a few minutes cool and add the rest of the greens and lemon.
150g Chicken breast
1 wholemeal pitta
15g cheddar cheese
½ sweet potato
Cover the chicken breast in the seasoning, place in a hot pan. Cook until slightly charred on each side for 6-8min a side. Place the sweet potato in the microwave to cook for 6min to soften. Add the same seasoning to the sweet potato and cook in the over for 10-12min.
Add the chicken into the toasted pitta,add some greens, tomato and avocado with a little cheese.
