Dinner



Miso & Ginger Chicken Stir Fry

Serves 2 – 373kcals
 
49.5g Protein
13.5g Fat
11.8g Carbs

1 tbsp Sesame Oil
2 Garlic cloves, minced
1 Onion, sliced
400g Shitake Mushrooms, sliced
200g Broccoli, cut into small florets
3 tbsp Soy Sauce
20g Ginger Puree
1 tbsp Balsamic Vinegar
1 tbsp White Miso Paste
2 tbsp Water
1 tbsp Toasted Sesame Seeds
300g Chicken Breast Strips

Whisk the soy, miso, ginger and vinegar in a small bowl and put to one side
Heat the sesame oil in a wok over a high heat
Add the onions and garlic and cook for a minute or two before adding the mushrooms
Once the mushrooms are cooked, add the chicken and cook for a couple of minutes before adding the broccoli
Stir fry until the chicken is cooked through, add a splash of water or stock if the pan is too dry
Once the chicken is cooked, pour over the miso and ginger dressing, remove the pan from the heat and stir well
Divide between two bowls and sprinkle with the sesame seeds to serve
Great with any noodle or rice you have to hand


Gochujang Glazed Salmon

Serves 2 – 337kcals
25.5g Protein
19.4g Fat
14.9g Carbs

1.5 tbsp Gochujang Paste
1.25 tbsp Mirin
1 tsp Caster Sugar
1 tsp Sesame Oil
2 Spring Onion, finely sliced
2 x 120g Salmon Fillets, skinless
1 tsp Sesame Seeds, toasted

Pre heat the grill to a medium hot heat
Whisk the Gochujang, mirin, sugar, oil and half of the spring onion together to make the glaze
Brush the salmon with the glaze and place on a baking tray
Place the tray under the grill and cook for approximately 5-8 minutes until the salmon is just cooked
Remove from the grill and transfer to serving plates
Sprinkle with the sesame seeds and spring onion before serving


Turkey & Mushroom MaPo

Serves 4 – 411kcals

54.9g Protein
13.7g Fat
15.2g Carbs

1 tbsp Olive Oil
500g Turkey Breast Mince
400g Firm Tofu, finely diced
250g Chesnut Mushrooms, finely diced
150g Chilli Bean Sauce (TOBAN DJAN)
2 tbsp Hoisin Sauce
1 tbsp Soy Sauce
1 tbsp Cornflour
125mls Water
3 Garlic Cloves, minced
1 tbsp Minced Ginger
1 tbsp Szechuan Peppercorns, crushed
1 bunch Spring Onions, finely sliced

In a small bowl, whisky the Chilli Bean sauce, Hoisin and Soy together. Put to one side
In a second bowl, mix the cornflour and water together. Put to one side

Heat the oil over a medium hot heat in a large frying pan or skillet
Add the ginger and garlic and cook whilst stirring, for about 30 seconds
Add the turkey mince and break up the mince as you cook it
After a few minutes, add in the mushrooms and continue to cook until the mushrooms lose their water
Add the chilli sauce mix and stir well. cook for a couple of minutes
Sir in the diced tofu, followed by the cornflour slurry and mix well
Stir often, until the sauce thickens
Stir in most of the spring onions
Season as required. Add more chilli bean paste if you like
To serve, divide between your bowls and sprinkle with the szechuan pepper and spring onions
Enjoy with rice or noodles


Marmite Chicken Stir Fry

Serves 2 – 367kcals

42.5g Protein
10.9g Fat
24.2g Carbs

1 tbsp Olive Oil
300g Mushrooms, sliced
300g Chicken Breast, sliced
1/2 tbsp Soy Sauce
2 tbsp Water
15g Marmite
2 tbsp Agave Nectar
1 tbsp Mirin
2 tsp Cornflour
2 tbsp Water
1 tsp Sesame Seeds, toasted

Heat the oil in a wok over a medium hot hob
Whisk the soy, water, marmite, agave and mirin in a small bowl and put to one side
Mix the cornflour with the water in a second bowl and put to one side

Add the mushrooms and stir fry for a few minutes, until they begin to cook down
Add the chicken and continue to stir fry
Once the chicken and mushrooms are cooked, add the marmite sauce and mix well
Add the cornflour slurry and mix well. Continue to cook until the sauce thickens, then remove from the heat
Sprinkle with the sesame seeds before serving- great with noodles or rice
Enjoy!


Tomato & Spinach Curry with Cod

Serves 2 – 320kcals

35.2g Protein
11.1g Fat
13.7g Carbs

1 tbsp Olive Oil
1 Onion, sliced
2 Garlic Cloves, minced
2 tbsp Curry Powder
400g tin of Chopped Tomatoes
salt to season
300g Frozen Spinach
2 x 140g Cod Loins

Heat the oil in a sauce pan over a medium hot heat
Add the onion and stir
Cook the onion until it starts to caramalise. Cover the pan to help speed the cooking up
Once the onions are dark (but not burnt!), add the garlic and fry for another minute, then add the curry powder
Stir well and cook for a minute or two before pouring in the tomatoes
Mix well and add the spinach. Bring back to a simmer
Simmer the curry until the spinach is no longer frozen, stir frequently
Season if needed

Add the cod to the top of the curry and continue to simmer until the cod is just cooked through. You can cover the pan for this if you want
Once the cod is cooked, remove from the heat and serve
Enjoy!


Chicken Tortilla Soup

Serves 4 – 414kcals
29.6g Protein
15g Fat
35.1g Carbs

1 tbsp Olive Oil
1 Whole flour Tortilla, Cut into strips
Salt
1/2tbsp Olive Oil
1 Onion, diced
2 Jalepenos, diced
3 Garlic Cloved, minced
2 400g tins Chopped Tomatoes
1 160g tin Sweetcorn
1 240g tin Black Beans
1 small tin Chipotle en Adobo
2 x 150g Chicken Breasts
1 tsp Ground Cumin
1 tsp Chilli Powder
Juice from 1 Lime
750mls Chicken Stock
Handful of Coriander Leaves, chopped
120g Avocado, diced

Heat 1 tbsp olive oil in a pan over a medium heat, and gently fry the tortilla strips until golden and crispy
Remove from the pan, season, and put to the side
Heat the remaining oil in a large saucepan and gentle saute the onion and jalapeno until the soften
Add all other ingredients, except the avocado to the pan
Simmer for 20-30 minutes until the chicken is cooked through
Remove the chicken breasts from the pan and shred
Return the shredded chicken to the pan and simmer for another 5 minutes
To serve, remove from the heat and divide the soup between serving bowls
Top with the avocado and tortilla strips, and enjoy


Eggs in Purgatory

Serves 2 – 391kcals

26.2g Protein
23.4g Fat
23.4g Carbs

1 tbsp Olive Oil
2 cloves Garlic, chopped
1 tsp Chilli Flakes
Salt & Pepper
2 400g tins Chopped Tomatoes
4 large Free Range Eggs
30g Parmesan, grated

Heat the oil in a shallow pan on low medium heat, and gently cook the garlic for a minute or two
Add the Chilli, tomatoes and season
Allow simmering until the sauce starts to thicken a little
Crack the eggs onto the tomato mix, and sprinkle with parmesan
Partially cover the pan and allow to simmer until the eggs are cooked to your liking

Remove from the heat and enjoy!
It’s excellent for a hangover with dipping bread!


BLT Omelette

Serves 1 – 393kcals

31.9 Protein
27.4g Fat
6.1g Carbs

2 rashers Smoked Streaky Bacon
100g Baby Tomatoes halved
2 Large Eggs
Salt and Pepper
Handful Baby Spinach, sliced
1 tsp Olive Oil
25g Eat Lean Protein Cheese, grated

Slice the bacon and place in a frying pan
Cook over medium heat until it is cooked to your liking, then add the tomatoes and cook for a couple of minutes until they start to soften
In a bowl, whisk the eggs and season, then stir in the sliced spinach
Remove the bacon and tomato from the pan and put to one side
Give the pan a quick wipe then add the olive oil
Once it is hot, add the egg mix and leave to gently cook
When the edges start to cook through, add the bacon mix to one half of the omelette, and top with the cheese
Cook for another couple of minutes, then use a spatula to flip the other half on top
Continue to cook for another couple of minutes before turning the omelette out onto a plate
Enjoy with more bacon on the side!


Cottage Cheese Frittata

Serves 4 – 341 kcals

34.5g Protein
19.8g Fat
6.2g Carbs

6 Large Eggs
Salt & Pepper to season
300g Low Fat Cottage Cheese
8 rashers Streaky Bacon, diced
1 Bell Pepper, diced
1 Courgette, diced
100g Eat Lean High Protein Cheese, grated

Put the bacon in a 9-inch shallow pan and cook over a medium heat
Once the fat is released from the meat, add the vegetables to the pan and continue to cook until they are soft
Preheat the grill to medium-hot
In a bowl, whisk the eggs together and season
Add the cottage cheese to the eggs and mix well
Pour the eggs into the pan and stir to distribute the filling – You may need to add a little oil depending on how much has been left from cooking the bacon (don’t forget to track if you do)
Keep the pan on medium heat, until it is cooked almost halfway
Remove the pan from the heat and place under the grill for a few minutes
Remove and add the grated cheese to the nearly cooked frittata
Place under the grill to melt the cheese
Once melted, remove from the heat and leave to sit for a few minutes before removing from the pan and slicing
Can be eaten hot, or kept in the fridge or a few days and eaten cold, or reheated


Quinoa Omelette with Spinach & Tomato

Serves 4 – 360kcals

23.3g Protein
18g Fat
24.8g Carbs

1/2 tbsp Olive Oil
1 small Onion, diced
150g Baby Spinach
100g Sundried tomatoes, chopped
5 Large Eggs
200g Egg Whites
30g Parmesan, grated
Salt & Pepper
250g Packet Pre-cooked Quinoa

Pre heat the oven to 160degrees
Heat the oil in a frying pan over a medium heat and cook the onions until soft
Add the spinach and tomatoes, and cook until the spinach is just wilted
Remove from the heat and place the spinach on some kitchen towel to drain excess water
In a bowl, whisk the eggs and egg whites together, then stir in the parmesan and season
Stir in the quinoa, and the spinach mix
Transfer the mix to a round silicon dish, and then place in the oven
Cook for 45-60 minutes, until the centre of the omelette is just cooked
Remove from the oven and let it sit for 10 minutes, before turning the omelette out and slicing it
Can be enjoyed hot or cold


Quinoa Egg Scramble

Serves 2 – 398 kcals

29.4g Protein
22.8g Fat
21.6g Carbs

1 tbsp Olive Oil
2 Garlic Cloves, minced
4 large Eggs
Splash of milk
50g Baby Spinach Leaves
125g Merchant Gourmet Quinoa
50g Eat Lean Protein Cheese, grated
Salt & Pepper to season

Heat the oil in a frying pan over medium heat and cook the garlic for 2 minutes
Whisk the eggs together in a bowl with the milk, and season
Turn the heat down on the frying pan and pour in the eggs
Allow them to cook for a minute or two and then stir to start the scramble
Add the quinoa and spinach to the pan and continue to scramble the eggs
Once the eggs are almost cooked, stir in the cheese
Once well combined, remove the eggs from the heat
Serve immediately and enjoy!


Rolled Omelette with Garlic, Seaweed & Mushroom

Serves 2 – 93 kcals

16.8g Protein
18g Fat
4.3g Carbs

4 large free-range eggs
1 tbsp Mirin
salt and pepper to season
A handful of Wild Garlic, finely sliced
80g Enoki Mushrooms finely sliced
1 tbsp Olive Oil
1 sheet Nori (seaweed paper)

In a bowl, whisk the eggs and the mirin and season with salt and pepper.
Add in the garlic and mushrooms, mix well.
Heat half of the oil in a large frying pan on low medium heat.
Pour in 1/3 of the egg mix and wait until it is 75% cooked.
Using a spatula or flipper, lift the right-hand side and flip an inch of the omelette mix back on its self (this is the start of the roll) and the shimmy the omelette across so it takes up this space and leaves a gap on the left of the pan.
Add a little more oil to the left of the pan, and then add a 1/3 of the egg mix (doesn’t matter if it overlaps with the cooked part)
Place the dried Nori in the middle of the omelette as it is cooking.
Once it is 75% cooked, take the beginning of the roll on the right-hand side and continue rolling the omelette towards the middle of the pan. Use your spatula to make sure the egg is not stuck to the pan before doing this.
Shimmy the omelette roll to the right-hand side of the pan and leave a gap on the left of the pan.
Add a little more oil to the left of the pan, and then add the final 1/3 of the egg mix (doesn’t matter if it overlaps with the cooked part)
Once this is 75% cooked, continue rolling the omelette from the right until all of the mix is rolled.
Using tongs, cook each side of the rolled omelette for a minute on each side, then remove from the heat.
Slice and it is ready to serve. I like it with a soy sauce or chilli oil to dip in. Makes a more substantial meal if served with jasmine rice and edamame beans.


Prawn & Salmon Crustless Quiche

Serves 4 – 311kcals

38.9g Protein
14.8g Fat
4.6g Carbs

1/8 tsp Olive Oil
8 Large Eggs
200g Two Chicks Egg Whites
150g Fat Free Quark
Salt & Pepper
125g Roasted Salmon Flakes
150g Prawns, cooked or raw is fine
Handful of Dill, chopped
Zest of 1 Lemon

Pre heat the oven to 170 degrees fan
In a large mixing bowl, whisk 3 eggs with the quark until smooth
Add in the remaining eggs and egg whites and whisk together
Season well and mix
Grease a round silicon dish
Sprinkle in the salmon flakes, then the prawns
Top with the lemon zest and the dill
Pour over the egg mixture
Place in the oven and bake for 25-35 mins until the centre is just firm to touch
Remove from the oven and allow to cool for 10 minutes before turning out
Slice and serve. Can also be enjoyed chilled


Salmon topped with Spinach, Feta & Walnuts

Serves 2 – 477 kcals

36.4g Protein
34.8g Fat
4.3g Carbs

2 x 120g Salmon Fillets
Salt & Pepper
1 tbsp Olive Oil
1/2 small Onion, diced
50g Baby Spinach
15g Chopped Walnuts
50g Feta
Salt & Pepper

Preheat the oven to 180 degrees (fan)
Place the salmon on a baking tray, skin side down, and season
Heat the oil in a frying pan over medium heat and cook the onions until soft, then add the spinach and stir until it wilts
Remove from the heat, season, and leave to cool
Once the spinach is cooled, crumble in the feta and mix well, then stir in the walnuts
Layer the spinach mix on to the salmon fillets
Bake for 18 mins or so, until salmon is just cooked through, then remove from the oven

Serve with crisp green veggies and enjoy!


Tuna Nicoise

Serves 2 – 555 kcals

47.3g Protein
27.3g Fat
28.9g Carbs

200g Baby Potatoes halved
2 Large Eggs
120g Green Beans, top and tailed
160g Baby Tomatoes halved
40g Kalamata Olives pitted
2 Baby Gem Lettuce
A handful of basil, torn
2 x 130g Tuna Steaks
Salt and pepper
2.1 tbsp Olive Oil
1 tbsp Red Wine Vinegar
Juice from 1 Lemon
1 Garlic Clove, minced
1.5 tbsp Capers, roughly chopped
Salt and Pepper
1.5 tbsp Parsley, chopped

Capers and lemon wedges to garnish. Cook the potatoes in salted water for approximately 10 minutes until just cooked, then remove with a slotted spoon and place in iced water
Remove and drain after a few minutes
Cook the green beans in boiling water for 1-2 minutes, then remove and place into iced water. Remove and drain after a few minutes
Boil the eggs for 10 minutes, then remove them from the water. Leave to cool before peeling a bowl, whisk 2 tbsp oil with the vinegar, lemon juice, salt, pepper, parsley and capers until well combined
Add the potatoes, green beans and tomatoes to the bowl and toss to coat
Put to one side

Brush the tuna steaks with a little oil and season
Heat a grilled pan, and then sear the tuna on both sides for 2 minutes, or more if you prefer well done
Remove from the heat

layer the baby gem leaves in 2 serving bowls
Evenly divide the potato and tomato mix between the two
Sprinkle over the olives and torn basil leaves
Cut the eggs into halves or quarters and add to the bowl
Place a tuna steak on top of each one
Garnish with more capers and a wedge of lemon
Enjoy outside!


Za’atar Crusted Salmon

Serves 2 – 484 kcals

29.8g Fat
18.9g Carbs
37.3g Protein

2 x 140g Salmon Fillets
Salt and Pepper
1.5 tbsp Olive Oil
3 Garlic Cloves, fine diced
Juice of 1 Lemon
25g Za’atar Spice Mix
200g Broccoli Florets
200g Baby Plum Tomatoes
handful coriander, chopped
Lemon wedges

Preheat the oven to 200 degrees (fan)
In a large bowl, toss the vegetables with half of the olive oil, half of the garlic, a third of the za’atar and half of the coriander and season as needed
Transfer these to a baking tray
Pat the salmon dry and season, place them also on the baking tray and drizzle with the remaining olive oil
Spread the remaining garlic on top of the fillets, followed by the remaining za’atar spice, then the coriander
Bake in the oven for approximately 15 minutes, until the salmon is cooked as you like
Garnish with a lemon wedge and enjoy!


Cod in Tomato Harissa Sauce

Serves 2 – 252 kcals

29.2g Protein
6.7g Fat
17.5g Carbs

1/2 tbsp Olive Oil
1 small Onion, diced
1 tin Cherry Tomatoes
1 pot Very Lazy Harissa Paste
2 140g Cod Loin
Salt & Pepper to season
Fresh Coriander, chopped

In a shallow pan, heat the oil and cook the onions until soft
Add the tinned tomatoes and bring to a simmer
Stir in the harissa paste
Season the cod loin and add to the pan
Continue to simmer until the cod is cooked
Sprinkle with coriander and serve immediately


Oregano Cod

Serves 2 – 213 kcals

8.3g Fat
9.9g Carbs
25.5g Protein

1 tbsp Olive Oil
2 Garlic Cloves, minced
1/2 tbsp Dried Oregano
1 tbsp Fresh Parsley, chopped
25g Paxo Brilliant Breadcrumbs (garlic)
1 tsp Black Pepper
2 x 140g Cod Fillets
Salt
Lemon wedges to serve

Pre Heat the oven to 180g drees (fan)
Season the cod with salt and place on a baking tray
Mix the oil, garlic, herbs, and breadcrumbs together in a bowl
Press the crumb mix on top of the codpieces
Bake the cod for 12-17 minutes (depending on the thickness of the cod)
Serve and enjoy!


Salon Chowder

Serves 2 – 398 kcals

26.6g Protein
16.4g Fat
31.1g Carbs

2 Tubs Cully & Sully Salmon Chowder
120g pack of cooked Salmon Flakes
250g Pack Bare Naked Rice, drained
Flat Leaf Parsley Chopped

Add the chowder, salmon and rice to a sauce pan and bring to a gentle simmer, stirring occasionally
Once it is hot, remove from the heat
Stir through the Parsley and serve immediately
Enjoy as is, or with some crusty bread if you like


Pepper & Courgette Ratatouille with White Fish

Serves 2 – 270 kcals

22.3g Protein
12.7g Fat
13.4g Carbs

1 tbsp Olive Oil
1 Onion, diced
1 Large Pepper, sliced
1 Large Courgette, sliced
2 Garlic Cloves
1/2 Tin Chopped Tomatoes
1/2 tsp Dried Oregano
Salt & Black Pepper
1/2 Bunch Basil Leaves
2 x 140g Fillets of White Fish
Lemon Wedges to serve

Brush the courgettes with oil and place under a hot grill until cooked, then remove
Brush the fish with oil and season, and place on a baking tray and keep to one side
In a saucepan, heat the remaining oil over a medium heat, and cook the onions for a few minutes
Add the peppers and garlic and cook for a couple more minutes
Add the courgette, oregano and tomatoes and continue to simmer
Season if required
Place the fish under a hot grill until cooked through
Once the fish is cooked remove it from the grill, and remove the saucepan from its heat
Stir the basil into the ratatouille, then divide between two serving plates
Top with the fish, serve and enjoy


Duck & Watermelon Salad

16.7g Protein
8.3g Fat
21.6g Carbs

1 Gressingham Duck Leg
Salt & Pepper
400g Watermelon, diced
50g Pomegranate Seeds
10g Fresh Mint Leaves, torn
20g Fresh Coriander, chopped
1 Red Chilli, sliced
1/2 tbsp Soy Sauce
1/2 tbsp Fish Sauce
Pinch Ground Szechuan Pepper

Season the duck leg and roast at 160 degrees fan for 90 minutes ( I always roast extra and use them later in the week!)
Leave the duck leg on the side to cool, save the fat from the pan for later
Once you can comfortably handle it, remove the skin and strip the meat from the bones
Slice the skin into strips and place in a frying pan
Put the frying pan over low heat and leave the skin to slowly release the rest of the fat and start to crisp
Once the skin is crisp, transfer it onto some kitchen paper and put to one side

Add the watermelon and seeds to a large bowl, and add the fresh herbs and chili. Mix well
In a small bowl, whisk the soy, fish sauce and half a tbsp of the reserved duck fat together to make a dressing
Mix the duck meat into the watermelon salad, then add the dressing and mix well
Divide the salad between two serving bowls, and sprinkle with a little Szechuan
Garnish with the crispy duck skin before serving
Enjoy


Chicken & Rocket Salad

Serves 2 – 300 kcals

13g Fat
3.7g Carbs
42.1g Protein

40g Wild Rocket
150g Baby plum tomatoes halved
1 tbsp Lemon Olive Oil
250g cooked Chicken Breast, chopped
Salt and Pepper
30g freshly shaved Parmesan
Lemon Wedges

Add the rocket, tomatoes and chicken to a bowl
Pour over the lemon olive oil and mix well. Season as necessary
Divide the salad between two serving plates and top with parmesan shavings

Garnish with a lemon wedge and Enjoy!