Recipes

[barry]

Chicken gyros

12 boneless, skinless chicken thighs
Chicken gyros marinade: 500g Greek yogurt, 2 lemons (juiced, 1/2 lemon zested), 100ml olive oil, 4 garlic cloves (grated/crushed), 1 tbsp each ground coriander, cumin, and sweet paprika, 1 tsp each dried oregano, thyme, cayenne pepper, black pepper, and ground cinnamon
2 red onions, halved and sliced
4 tomatoes, halved and sliced
Instructions:

Whisk marinade ingredients with 1 tsp salt. Add chicken, coating well. Marinate 1 hr to 24 hrs.
Thread chicken onto 2 skewers, packing tightly.
Grill on a hot BBQ, covered, for 45 mins, turning every 15 mins. Finish over high heat to char.
Rest 5-10 mins, then slice chicken.
Serve in warm pitas with sliced onions, tomatoes, and desired accompaniments

[barry]

Chicken gyros above – 385kcal and 21g protein 😊

[barry]

Jerk chicken – nicest you will ever taste

12 pieces of chicken on the bone
2 packets of cherry tomatoes
1 bag of frozen mixed peppers
1 bag of chopped frozen mixed vegetable

Put all in a big bag or on a tray

Make sure you use Dunns glass jerk or Carribean it’s called marinade (paste)

Also add some dunns seasoning powder

Make sure the paste covers everything

Put in fridge for 18/24hrs

Put in oven on 170 for 1 hour (depending on oven)

Every 20 minutes add BBX sauce (Levi roots) or tropical sun

Rice and pease from the bag or whatever way you want

1 piece of chicken and 1 serving of rice is 350-400

2 pieces 550 max

[Anonymous]

X1 Chicken Breast (flattened) 165cals
Coated with a Peri Peri seasoning- 27cals
Basmati Rice 100g – 135cals
Half a Pepper – 12cals
Lettuce – 10cals
Tomatoes – 12cals
Dash of balsamic vinegar – 16cals

Total – 377

[jodalton]

Chicken pasta with spicy tomato sauce

Pasta 1cup cooked
Chicken (I used meat from 2 drumsticks, skin removed)
100ml Smooth bolognaise reduced sugar, you could use passata
Chilli flakes, garlic salt & seasoning

356 calories

[Anonymous]

Cottage Cheese Flatbread

Around 300 cals, 40g protein

300g cottage cheese
2 eggs
Spices (to your taste)

Blend together then pour on a baking tray with greaseproof paper (top tip spray the paper with 1cal spray to make it easier to peel off.)

Bake for around 25 mins at 180

Leave to cool for 5 mins

I filled mine with tuna for an amazing protein wrap 🌯

[Anonymous]

Cottage Cheese Flatbread

Around 300 cals, 40g protein

300g cottage cheese
2 eggs
Spices (to your taste)

Blend together then pour on a baking tray with greaseproof paper (top tip spray the paper with 1cal spray to make it easier to peel off.)

Bake for around 25 mins at 180

Leave to cool for 5 mins

I filled mine with tuna for an amazing protein wrap 🌯

[Anonymous]

Pasta Carbonara (kind of)

325 cals
46.5g protein
10.2g carb
9.9g fat

50g Edamame and Mung bean fettuccini
100g lean bacon medallions
Mushrooms (I used 4)
50g low fat cottage cheese
30g reduced fat soft cheese
Garlic
Mixed herbs
Cajun Pepper
Black Pepper

Cook pasta in water for 5 mins
Cottage cheese and soft cheese in blender with spices
Fry bacon and mushrooms with 1 cal spray
Add sauce and cooked pasta
Job Done ✅

[Anonymous]

Chicken Tikka Burger with Baby Potatoes

X1 Chicken Breast (Sliced)
X1 Brioche Bun
Cucumber Slices
1tsp Cumin Seeds
1tsp Garam Masala
10g Root Ginger (slices)
X1 Garlic Clove
1tsp Ground Paprika
0.5tsp Ground Turmeric
Half a Lemon
20g Mint Sauce
40g Natural Yoghurt
200g Baby Potatoes

538 Calories
7g Fat
2g Sat Fat
78g Carbs
14g Sugar
7g Fibre
43g Protein
1g Salt

[Anonymous]

Brazilian Style Black Beans with Zesty Lime Basa on Bed of Brown Rice

X1 Basa Piece (Cubed)
180g Black Beans
80g Brown Rice
10g Chipotle Paste
5g Coriander
X1 Garlic Clove
0.5 tsp ground cumin
1 tsp ground smoked paprika
X1 chilli
Half a Lime
20g Mango Chutney
X1 Spring Onion
X1 Veg stock cube

483 Calories
5g Fat
2g Sat Fat
78g Carbs
12g Sugar
10g Fibre
31g Protein
1g Salt

[pulling]

Salt and Pepper Chicken

1/2 tsp onion powder
1/2 tsp garlic powder
1 1/2 tsp. Chinese 5-spice seasoning
1 tbsp soy sauce
500g boneless, skinless chicken breasts, sliced
2 tsp. coconut oil
1 pepper, thinly sliced
1 onion, thinly sliced
5 g garlic, minced
5 g ginger, minced
1/2 teaspoon chilli flakes (optional)
Spring onions for garnish

Instructions

Add the chicken to a bowl with the onion powder, garlic powder and 1 tsp of Chinese 5-spice seasoning and soy sauce. Mix through.
Heat the olive oil in a large frying pan over medium heat.
Once the frying pan is hot, add 1 tsp of coconut oil and the seasoned chicken slices. Cook for 6-7 minutes, stirring occasionally, until the chicken is cooked through and no longer pink in the middle. Remove the chicken from the frying pan and set it aside.
In the same frying pan, add the second tsp of coconut oil, the pepper and onion. Cook for 5-7 minutes, or until the vegetables are softened.
Add the garlic, ginger, the remaining ½ tsp Chinese 5-spice and chilli flakes (if using) to the frying pan and cook for another 30 seconds to a minute.
Add the cooked chicken slices back to the frying pan with the vegetables. Stir to combine.
Cook for another 2-3 minutes, or until the chicken is heated through.
Sprinkle the chopped spring onions over the top of the chicken before serving.
Serve.

Calories: 325
Fat: 9g
Carbs: 9g
Protein: 52g

[pulling]

Healthy Sweet and Sour Chicken

25g cornflour
1 tsp onion powder
1 tsp garlic powder
1/2 tsp paprika
600g chicken breast, chopped
2 tbsp reduced salt soy sauce
50 ml honey
2 tbsp apple cider vinegar
2 tbsp tomato puree
200ml chicken stock
425g tin of pineapple chunks in juice
2 tsp coconut oil
1 red pepper, cut into chunks
1 green pepper, cut into chunks
1 onion, cut into chunks
10g garlic, puree
10g ginger, puree
Spring onions for garnish

Instructions

In a bowl or freezer bag, combine the cornflour, onion powder, garlic powder, paprika and chicken breast so the chicken is coated in the mixture.
Add the soy sauce, honey, apple cider vinegar, tomato puree, chicken stock and the juice from the pineapple chunks (around 170ml) to a jug. Mix through and set aside.
Heat 1 tsp coconut oil in a wok on a high temperature and fry the chicken for a few minutes until it starts to turn golden brown (it doesn’t need to be fully cooked through at this stage).
Remove the chicken from the wok and set aside.
Add the second tsp coconut oil to the pan along with the peppers and onions and fry for a few minutes until the onion starts to turn translucent.
Add the garlic and ginger and fry for a further 30 seconds.
Add the pineapple chunks and the sauce to the pan along with the chicken. Keep the heat on high and simmer for about 7-10 minutes until the sauce starts to really thicken up and the chicken is fully cooked through.
Serve and garnish with spring onions.

Calories: 411
Fat: 7g
Carbs: 40g
Protein: 47g

[pulling]

Korean Beef Bowl

1 tsp coconut oil
15 g garlic, finely chopped or puree
15 g ginger, finely chopped or puree
500 g 5% fat beef mince
30 g honey
60 ml soy sauce
10 ml sesame oil
1 tsp chilli flakes
1 tbsp corn flour
200 ml water
1 carrot, grated
3 spring onions, chopped

Instructions

Heat the coconut oil in a large pan or wok on a high heat and add the mince.
Cook for about 10 minutes until it is brown and starting to crisp up. Don’t just cook to ‘brown it’ we’re looking to add lots of flavour so it’s kinda like the outside of a burger, not the kind of mince you’d put in bolognese.
Once it’s ready, make a well in the wok and add the garlic and ginger and fry for a further 30 seconds before combining with the mince.
Add the honey, soy sauce, sesame oil, chilli flakes, water and cornflour to a bowl a mix through.
Pour the sauce over the mince, reduce the heat to medium and simmer for 5 minutes.
Stir through the grated carrot and spring onions then serve.

Calories: 273
Fat: 9g
Carbs: 18g
Protein: 30g

[pulling]

Bacon and Turkey Chilli

1 tsp coconut oil
10 bacon medallions, chopped
1 red pepper, chopped
1 green pepper, chopped
1 onion, chopped
2 garlic cloves, chopped
1 tbsp fajita seasoning
1 tbsp tomato pureé
1 tsp smoked chilli paste
500 g turkey mince
400 g chopped tomatoes
330 ml beer

Instructions

Heat a large pan on a medium heat and add the coconut oil, bacon, peppers and onion and fry for a few minutes until the onion turns translucent.
Add the garlic, fajita seasoning, tomato puree and chilli paste, mix through and cook for a further 30 seconds.
Add the turkey mince to the pan and brown.
Add the chopped tomatoes and beer, mix through, reduce the heat to low and simmer for 30 minutes or until the sauce has reduced and thickened.

Calories: 338
Fat: 6g
Carbs: 11g
Protein: 60g

[jodalton]

Egg Muffins

108 calories
16g protein

Grease a muffin tray with some oil or pray oil.
Crack 1 egg in to each section
Add 20g of low fat cottage cheese in to each (approx 1 tea spoon) and mix together
Add in ham and low fat grated cheese. I used 3-5g or each
Sprinkle with chopped chives

[Author]

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