Recipes

It can sometimes be difficult to think of something different to eat when you are on a calorie deficit.

People tend to stick to the same foods as it is easy to calculate the macro-nutrients each day.

Do you have a meal that you have as part of your diet that you would like to share?

I will go through some of my favourites and post them up in due course.


A Healthy Chicken Curry

500g Chicken Breast cut into cubes
220g Onion, rough chopped
500g Peppers, Mixed, Sliced, Ready, Frozen, Tesco
10ml Olive Oil,
2og Coriander, Leaves, Fresh, Chopped
50g Curry Paste, Madras, Cumin & Chilli, Hot, Patak'S
1oz/28g Tomato Puree, Average
1 Tin/230g Pears, Halves, in Juice, Del Monte drained & chopped roughly
Chillies for heat, add as per taste.

Add oil, frozen peppers, onion & fry until water evaporates

Add puree, pears, coriander, chilli (if desired) & paste & cook for a further 15 mins on a low heat so its just sizzling but not going mad

Stick all ingredients in blender & give them a good whizz till nice & smooth

Add chicken, give a good stir & stick in preheated oven at about 150 deg C for about 1 hour with a lid on.

Keep an eye on it to make sure it doesn't start drying out after about 40 mins, if it looks a bit dry (the chicken should put some moisture in it) add a small amount of water

Enjoy!

Serve with steamed veg (broccolli, cauli, or fry up some spinach, leek) whatever you fancy really.

Makes 4 portions each serving contains:

328 Kcals
20g carbs
37g protein
11.5g fat
4.4g Fibre
_________________________________________________________


Home Made Fajitas

To make Salsa

Chop 10 - 15 cherry tomatoes in a bowl
chop in a chopped chilli
Some Corriander
Juice of half a lime
Spoon of olive oil

Fajita

Chicken,
Onion
Green Peppers
chop in 1 chilli
chop in 1 Garlic clove
smoked paprika to taste
Cumin to taste
some olive oil and mix up

cook through in a griddle pan (any sauce pan will do really) till the chicken is white through - squeeze in the other half of the lime while cooking

Serve in a wholewheat tortilla
_________________________________________________________


Stir-fry Tuna

Cut a tuna steak into chunks and marinade it with lime juice, fish sauce and honey for an hour.

Stir fry in a smoking hot wok for 1 minute and serve on a bed of stir-fried vegetables (pak choi, spring onions and red peppers being a good combination).

That is quicker than it takes to walk to the takeaway and you know precisely what is in it. Change the marinade ingredients for a bit of variety. (Soy, chili, ginger, five spice, coriander seeds and cumin seeds all work. Have a play around with combinations of these.
_________________________________________________________


Chicken & Vegetable Soup

100gms chicken fillet finely chopped
15ml olive oil
25gms red onion finely chopped
15gms green beans chopped
Small handful peas & sweetcorn
Chilli flakes (as many as you prefer)
Chicken stock
15ml superior light soy sauce
Fresh Basil
Fresh Coriander
Pepper

Fry the chicken in the olive oil,add the chilli flakes & all the veg, fry for a few mins til the chicken is cooked.
Still on a high heat, add some water,enough to just about cover the food,add the basil, coriander & as much pepper as you prefer.Cook for another minute or so on high then sprinkle a small amount of chicken stock to thicken very slightly.
Turn down the heat for the last couple of mins, add the soy sauce.Serve.

Calories - 250
protein - 21
carbs - 5
fat - 15
_________________________________________________________


Chilli Chicken Stir Fry

Simple this one.

2 chicken breasts
2 heads of pak choi (or broccoli)
handful of basil leaves
soya sauce
spring onions
ginger
linghams chilli sauce (or any other good chilli sauce)
Ground nut oil

chop the onions, ginger, chicken & pak choi
heat up the Wok with a tablespoon of ground nut oil
add the ginger & spring onions for a minute
add the chicken for a few minutes
add the pak choi for a minute
add soya sauce & chilli sauce and a spash of water
when sauce thickens add basil leaves and serve with carbs of choice.

This also makes a great sandwich filling if you leave out the pak choi and use pitta breads.
_________________________________________________________


Bircher Muesli

Serves 6:

150g Porridge oats
75g Dried cranberries, blueberries, sultanas or any other dried fruit
1 Lemon, juice
2 Apples (only added when served if making a large batch)
100ml Fat Free Natural/Greek yogurt
25g Almonds, cashes, walnuts or any other type of nut
25g Mixed seeds such as flax, hemp, pumpkin, sunflower
150g Berries or fruit
2–4 tbsp Clear honey (optional)

Add the oats, dried berries or sultanas in a bowl/tupperware and pour over 200ml cold water (you can also add orange juice or any other juice to make up the 200ml) and then add the lemon juice.

Tupperware goes in fridge for a minimum of 3 hrs but overnight is best and when you’re ready to serve, grate the apple over the top and stir in the yoghurt, nuts and top with berries/fruit and honey if you use it.

The basic mixture will keep in the fridge for a few days without the apple and fresh berries. I often make smaller batches with everything in it as it saves time in the morning but make sure you mix the grated apple in the lemon juice before stirring into the mixture as this stops the apple getting too soggy/brown and then place in the fridge overnight.
_________________________________________________________


Salmon Fish Cakes

Ingredients

1 Tin Red Salmon
120g Peas
1 Egg
Corriander
Onion
Garlic
Salt & Pepper

The garlic, onion and corriander is optional, you can substitute other things in here, chilli's other herbs etc

Method:

Crack the egg and beat in a bowl
Drain salmon and flake with a fork
Dice, crush, cut what ever you decided to add, in this case onion, garlic & corriander
Mix together the egg, salmon, peas, onion, garlic and corriander together
Season with salt and pepper

Now it gets messy

Using your hands mould the mixture into 4 simular sized cakes
Cover a baking try with aluminium foil and add some oive oil to the tray
Place fish cakes on foil and bake for 10 mins at 190 degrees
After 10 mins flip and do the other side for 8 mins

Serving

As it makes four, you only really need two so you can use two and store the others in the fridge, unless you are cooking for another person.

They are great warm with some veg as an evening meal. They are also great cold with a salad for lunch.

Nutritional Info

Per 2 fish cakes approx:

230Kcal
27g Protein
9g Carbs
9g Fat
_________________________________________________________