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Pasta with tomato/veg sauce

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Chicken stir fry

1 x Chicken breast (268g)
1 x 320g Asda savoury and tender mushroom stir fry
1 x Asda sweet and sour stir fry sauce
1 x Barenaked noodles (whole packet)

Calories 608 (ensure you weigh your own for accuracy)
Protein 70g
Fats 10g
Carbs 47g
Fibre 14g
Sugars 39g

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My NOT original – Heavenly Avocado Toast with Triple-Gooey Scrambled Eggs 🥑🍞🥚

(10 minutes) For 1 serving, 476 Calories 26g of Protein (Double everything for 2!)

This in my go too brekky on a weekend, its delicious and so quick to make.
Couple it with an espresso which is full of polyphenols (Good for you!)

1x slice of olive sourdough or plain (something bakery style)
3x Nice quality eggs (i used golden yokes)
1/2 Avocado
Chilli Flakes
Cherry tomatoes

• Crack your 3 eggs in a bowl or the nonstick pan you’ll cook them in and whisk it up (not too much and you’ll get that lovely marbling effect)
• Slice your sourdough and get it in the toaster, it might need longer than normal bread so i pop it twice!
• Bang the eggs on a low heat and stir occasionally folding it on its self
• Mashed the avocado with a fork and leave to one side
• Get that espresso extracting!
• Once the sourdough is ready, spread that Avo nice and thick like butter
• Take the eggs off the heat when you think its not quite done
• Chop some cherry tomatoes and pop them on the side of the plate
• Spoon those eggs on top of your bread, the consistency will be perfect
• Little sprinkle of chilli flakes if you can handle the heat
• Serve!

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Broccoli fritters

Ingredients

1 head of broccoli
1 onion
1tbsp lemon zest
Juice of a lemon
1 clove of garlic
Salt to taste
1/4 cup nutritional yeast
1/2 cup chickpea flour

Add you broccoli and onion to a food processor and blitz until fine (can chop but needs to be tiny)

Add all to a bowl with all the ingredients and form into patties (approx 7 of them) place on a baking tray and cook for about 15-20mins until golden brown flipping half way through.

Can dip into some light mayo if needed.

362 calories for all 7 patties
22g protein for all
4g fat for all
65 carbs for all

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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

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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

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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

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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

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