Makes 4 servings.
Ingredients:
5 sprays Frylight olive oil
2 garlic cloves, crushed
1 medium onion, diced
2 celery sticks, diced
2 tsp ground cumin
600ml hot vegetable stock
400g can chopped tomatoes
400g can chickpeas, drained and rinsed
100g frozen broad beans
Juice ½ lemon
Handful of coriander or parsley to serve
500g cooked chicken breast (125g per portion)
Method:
Heat the oil in a large saucepan, fry the onion, celery and garlic gently for 10mins until softened, stirring frequently. Add the cumin and fry for another minute.
Turn up the heat, add the stock, tomatoes, chickpeas and some black pepper. Simmer for 8 mins. Throw in the broad beans and lemon juice, cook for a further 2 mins. Season to taste.
Slice up the chicken into small pieces and add evenly over the portions.
Peanut Butter Overnight Oats
Makes 1 serving
Ingredients:
150ml almond milk/cashew milk/coconut milk
1 teaspoon Meridian 100% peanut butter
40g Quaker Oats
1 scoop vanilla protein powder
Method:
Pour the milk into a bowl, add the peanut butter. Microwave for 1 min and stir well so the peanut butter mixes in
Add the quaker oats and stir
Add 1 scoop of protein powder and mix together
Cover with cling film or transfer to an airtight container. Leave overnight in the fridge.
They will be ready to eat the next day, you might need to add a little more milk to get the consistency you desire.
Make in bulk for a week’s worth of breakfast, ready to grab and go! They can also be heated the next day.
Omelette Muffins
Really easy to make and great as breakfast or a snack!
Ingredients:
6 medium eggs
100g sliced mushrooms
100g chopped onions
(or any other fillings of your choice, extra egg white can be added to make them go further and extra protein content)
Method:
Preheat the oven to 180c, fan 160c, gas mark 4
Using Frylight, fry the onions and mushrooms until softened
Put 1 spray of Frylight into each muffin tray mould
Share out the onions and mushrooms evenly into each mould
Whisk all of the eggs together and pour into the muffin tray, leaving about 1cm at the top as the mixture will rise
Bake in the oven for 15mins or until firm and golden
Spicy Mexican Chicken Bowl
Makes 2 servings
Per serving: 422 Fat 5.9g Carbs 50.7g Protein 41.3g
Time: 10 mins
Ingredients:
2 chicken breasts, chopped into small chunks
1 red onion, diced
1 red pepper, diced
20 cherry tomatoes cut in half
Fajita seasoning (1/3 of packet)
1 small tin of sweetcorn (165g drained weight)
1 packet of tilda brazillian samba rice/uncle bens mexican spicy rice/other rice of your choice
1 lime
Jalapeños (optional)
Method:
Heat a large pan and spray with Frylight.
Add the chunks of chicken.
When almost cooked, add the onion, red peppers and cook for a few minutes until softened.
Add in the sweetcorn and tomatoes and give it all a good stir.
Lightly sprinkle on some fajita seasoning – this has sugars etc. so try to keep it to a small amount (I used about a third of the packet). Mix in well.
Put your rice in the microwave.
Once cooked, add the rice into the pan and mix well.
Nutty Prawn Stir Fry
Makes 2 servings
Per serving: 281 calories Fat 16.6g Carbs 6.5g Protein 29g
Time: 10 mins
Ingredients:
Pak choi 125g – this should be roughly 1 pak choi
Raw king prawns 165g
Garlic paste 2 teaspoons
Crunchy peanut butter – 25g
Toasted sesame oil – 1tbsp
Dried chilli flakes – 1 tsp
Barenaked noodles 200g packet (for a low carb option, use normal noodles if not!)
Low salt soy sauce – 15ml
Method:
Get all your ingredients and equipment ready – skim through the following steps.
Rip the green leaves from the pak choi and set them aside. Chop the white bases into rough large pieces, discard the rough stalks.
Heat a large, wide-based pan with 5-10 sprays of fry light.
Once hot, add the prawns and cook for 30 seconds.
Add the chopped white pak choi bases and cook for a further 30 seconds.
Add the garlic paste and chilli flakes and cook for a further 2 mins
Meanwhile, combine the peanut butter, soy sauce, toasted sesame oil and 1 tbsp. cold water. Use a small whisk until it is combined or if your peanut butter is crunchy it might need a quick whisk in a nutribullet/blender. This is your dressing.
Drain the barenaked noodles (ignore the smell they do not taste like this!)
Rip the pak choi green leaves into the pan and add the noodles, give everything a good mix up.
Cook for a further 2-3 mins to heat the noodles, then mix in the dressing well so all noodles are covered.
Split into 2 portions and enjoy!
Super Quick Turkey Mince Chilli
Makes 4 servings
Per serving: 262 Calories Fat 2.7g Carbs 18.1g Protein 38.4g
If you are short for time this will only take about 15 mins, no prep required just chuck it all in and let it cook
Ingredients:
500g lean turkey breast mince 2% fat
1 can chopped tomatoes
1 can kidney beans in chilli sauce
Sprinkle of cumin, salt & pepper
Method:
Cook the turkey mince, breaking it up into small pieces.
Once it is fully cooked, add the can of chopped tomatoes and kidney beans then give it all a good stir.
Add the cumin, salt and pepper.
Leave to cook, stirring occasionally for 10-15mins
Serve with rice, sweet potato mash or for a lower carb option cauliflower rice/vegetables.
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