Lunch



Singapore Noodles

Serves 4 – 312kcals
 
10g Protein
9.5g Fat
45g Carbs

200g Brown Rice Noodles
400g M&S Mushroom Stir Fry Mix
1 tbsp Olive Oil
4 tbsp Soy Sauce
30mls Shoahsing Cooking wine
1 tbsp Sesame Oil
1 tsp Agave Nectar
1 tbsp Hot Curry Powder
1/2 tsp White Pepper
3 Garlic Cloves, minced
Fresh Chillies, diced (to taste)
Spring Onions, finely sliced
1 Lime, cut into wedges

In a bowl, whisk together the soy, cooking wine, sesame oil, agave, curry powder, pepper, garlic and chillies. Put to one side
Cook the noodles according to the packet instructions, drain, and refresh with cold water. Put to one side
Heat the olive oil in a wok over a high heat
Add the stir fry vegetable pack and stir fry for a few minutes until they char slightly
Add the noodles and mix well
Add the sauce and stir constantly to prevent it sticking and to ensure all the noodles are covered. Add a splash of water if needed
Remove from the heat and divide between 4 serving bowls
Sprinkle with the spring onions and serve with a wedge of lime. Excellent fake-away option!
 
*This dish can easy be made with a protein- just add it to the pan a couple of minutes before the vegetables


Easy Tofu Fried Rice

Serves 2 – 522kcals
 
24.9g Protein
22.1g Fat
54.9g Carbs

100g White Rice
160g Frozen Mixed Vegetables
20g Dairy Free Olive Oil Spread
280g Pack Tofoo tofu
1/2 tbsp Soy Sauce
1/2 tsp Ground Turmeric
1/2 tbsp Olive Oil
2 Garlic Cloves, minced
1 tbsp Soy Sauce
1 tsp Sesame Oil
1 tbsp Hoisin Sauce
1/2 tbsp Sriracha

Cook the rice as per packet instructions. 5 minutes before the rice is done, add the frozen veg to the same pan. Drain and put aside
In a large frying pan or wok, Heat the olive oil spread and crumble in the tofu along with the soy and turmeric
Gently stir fry until heated through
Add the olive oil to the pan and cook the garlic with the tofu for a minute or two, then tip in the rice and veg. Mix well with the tofu
Add in the remaining ingredients and mix well
Allow to sit and cook for another couple of minutes, so the bottom can become a little crispy, then remove from the heat and serve as is.
Great for a midweek fake-away


Beetroot Shakshouka

Serves 4 – 213kcals
 
11.8g Protein
9.7g Fat
20.3g Carbs

1 tbsp Olive oil
Bunch of Spring Onions, finely sliced
1 Bell Pepper, sliced
3 Garlic Cloves, minced
1 tbsp Smoked Paprika
1 tsp Chilli Flakes
500g Steamed Beetroot, diced
3 Tomatoes, deseeded and diced
400g Passata
Salt and Pepper to season
4 Large Eggs

In a deep frying pan, saute the onions and garlic for a couple of minutes then add the peppers and cook for a couple more
Add the beetroot, tomatoes, passata, paprika and chilli. Mix well and bring to a simmer
Season the mix and continue to simmer until the sauce thickens
Make 4 wells in the mix and crack an egg into each
Continue to simmer until the eggs are cooked to your liking. You can cover the pan if you wish to speed this up
Remove from the heat and serve. Great with crusty bread or spicy sausages


Tofu Kebabs

Makes 5 – 162kcals
 
11.7g Protein
8.6g Fat
9.4g Carbs

400g Cauldron Extra Firm Tofu, diced
1 tbsp Olive Oil
4 tbsp Maple Syrup
4 tbsp Soy Sauce
3 tsp Liquid Smoke
2 Garlic Cloves, minced

Soak wooden skewers in water overnight
In a bowl, whisk together the oil, maple, soy, smoke and garlic
Add the tofu to the bowl and cover. Leave in the fridge to marinate for at least a few hours
When you are ready to cook, drain the skewers and add the tofu cubes to them to make the kebabs
Pour the remaining marinade into a small pan and reduce over a high heat until it thickens. Pour this into a small bowl
Cook the kebabs on the BBQ, turn often to avoid burning and brush with the reduced marinade during this process
Serve once cooked and enjoy!


Mixed Fish Curry

Serves 2 – 453kcals

39.5g Protein
26.5g Fat
14.8g Carbs

1 tbsp Olive Oil
1 Onion, sliced
2 Garlic Cloves, Minced
2 tsp Minced Ginger
2 tbsp Curry Powder
1 x 400g Tin Chopped Tomatoes
200g tin Light Coconut Milk
340g Fish Pie Mix

Heat the oil in a saucepan over a medium hot heat
Cook the onions, stirring often, until they start to brown nicely
Add the garlic and ginger and cook for another minute, then add the curry powder, stir well, and cook for a minute more
Pour in the tomatoes and coconut milk and stir well
Allow the curry to simmer until the sauce stats to thicken
Add in the fish mix, and continue to simmer until the fish is just cooked
Remove from the heat and enjoy with rice or indian style breads


Chorizo & Butterbean’s Stew

Serves 4 – 340kcals
 
18.4g Protein
16.2g Fat
24.1g Carbs

1/2 tbsp Olive Oil
130g Diced Cooking Chorizo
1 Onion, diced
2 Garlic Cloves, diced
Spring of Rosemary
2 tins of Butterbeans
1 tin Chopped Tomatoes
600mls Chicken Stock
200g Spinach Leaves
Handful Parsley, chopped

In a large pan, fry the chorizo in the olive oil over a medium hot heat for a few minutes, then add the onion and cook until soft
Add the garlic and rosemary and cook for another minute or two
Pour in the butterbeans, tomatoes and stock and bring to a simmer
Cook for 15 minutes then stir in the spinach and most of the parsley. Cook until the spinach is just wilted then remove from the heat
Divide between 4 serving bowls and sprinkle with parsley
Enjoy with some crusty bread


Cauliflower & Chickpea Thai Curry VEGAN

Serves 4 – 308kcals
 
12.2g Protein
16.1g Fat
23.6g Carbs

800mls Light Coconut Milk
200g Tesco’s Red Thai Curry Paste
500mls Vegetable Stock
1 tin Chickpeas, drained
600g Cauliflower Florets
1 Bell Pepper, diced
0-10 finger chilli’s, sliced
1 tbsp Soy Sauce
Juice 1 Lime

Heat the coconut milk in a wok over a hot heat
Once it is boiling, add in the curry paste and mix well. Bring back to the boil
Add the stock
Pour in the chickpeas and slowly add the vegetables ( try and keep the heat and the pan boiling)
Add chillis to your preferred taste
Once the cauliflower is cooked through, add the soy and the lime. Mix well and remove from the heat
Serve with Thai Sticky Rice and Enjoy!


Kale Caesar with Salmon

Serves 2 – 499kcals

40g Protein
30.7g Fat
14.8g Carbs

1/2 tbsp Olive Oil
Salt & Pepper
2 x 120g Skinless Salmon Fillets
100g Curly Kale, hard stems removed
150g Baby Tomatoes, halved
20g Croutons
Parmesan Shavings (optional)
Dressing;
3 tbsp Fat Free Greek Yogurt
Juice from 1 Lime
1/3 tbsp Olive Oil
1/4 tbsp Anchovy Paste
3/4 tsp Worcestershire Sauce
1/2 tsp Minced Garlic
1/2 tsp Dijon Mustard
20g Parmesan, grated
Black pepper to taste
25mls Semi Skimmed Milk

Make the dressing by whisking together all of the ingredients except for the milk
Add the milk to the dressing a little at a time until you reached the desired consistency for your dressing
Add the kale and tomatoes to a large bow land toss together with the dressing and put to one side
Pre heat the grill to hot
Pat the salmon fillets dry, then rub will oil and season
Grill for 5-8 minutes until just cooked through, then remove from the heat
Divide the kale between 2 serving bowls, top with the salmon, and finish off with some croutons and parmesan shavings
Enjoy!


Baked Rice with Aubergine & Chickpeas

Serves 4 – 445kcals

10.7g Fat
72.6g Carbs
11.8g Protein

400mls Vegetable Stock
Large Pinch Saffron
1 Aubergine, diced
2 tbsp Olive Oil
1 Onion, diced
1 Bell Pepper, Diced
3 Cloves Garlic, diced
2 tbsp Paella Seasoning
1 tbsp Smoked Paprika
200g Paella Rice
1 tin Chickpeas, drained and rinsed
Salt and Pepper
200g Tomatoes, deseeded and diced
1 large Potato, but into 8 wedges

In a large frying pan, dry fry the aubergine until shrivelled, then place in a bowl to one side
Make up the vegetable stock, and add the saffron to the hot liquid to allow it to infuse
Pre Heat the oven to 200 degrees
Heat 1.5 tbsp of the oil in the frying pan over medium heat and cook the onions until they start to soften
Add the peppers and garlic to the pan and cook for another few minutes
Add in the paprika and seasoning and mix well. Cook for a minute then add the rice and stir well to coat
Add the tomatoes, aubergines and chickpeas and mix well. Season if needed
Remove from the heat and transfer the contents of the pan to an ovenproof casserole dish
Pour the stock over the rice mix, using a little to rinse the cooking pan if needed
Place the potatoes on top (you might not be able to see the top so drop them in carefully), then drizzle with the remaining olive oil
Bake in the oven for 45-60 minutes. Until the liquid is absorbed and the top of going a little crispy
Remove from the oven and serve as is. Enjoy!


BBQ Pulled Jackfruit

Serves 4 – 278kcals

4.7g Protein
6g Fat
43.4g Carbs

1 tbsp Soft Brown Sugar
1 tsp Dried Oregano
1 tsp Ground Cumin
1 tsp Garlic Powder
1 tsp Salt
1/2 tsp Black Pepper
1/2 tsp Smoked Paprika
1/2 tsp Chilli Powder
4 tins Jackfruit Pieces, drained
2 sachets Levi Roots Smokey BBQ Coat&Cook sauce
120mls Water
Parsley to garnish

Preheat the oven to 160 degrees fan
Add the dried herbs, spices and sugar to a bowl and mix
Add the jackfruit to the bowl and toss until it is covered
Pour the jackfruit into a baking dish
Pour the BBQ Sauce over the jackfruit, and use water to rinse the packets and add this as well
Mix well and then cover tightly and place in the oven
After 90mins, remove from the oven and uncover- use 2 forks to shred the jackfruit
Once, shredded, stir well so that all of it is covered in sauce, add more water if needed
Re-cover and return to the oven for another 30 minutes
Remove from the oven, Serve, garnish with the parsley and enjoy!


Moroccan Spiced Quorn Mince

Serves 3 – 338kcals

12.9g Fat
30.2g Carbs
21.3g Protein

1 tbsp Olive Oil
1 Onion, diced
1 Bell Pepper, diced
1 tbsp Ground Cumin
1 tsp Ground Cinnamon
2 tsp Ground Tumeric
350g pack Quorn Mince
600ml Vegetable Stock
100g Dried Apricots, chopped
1 tbsp Tomato Purée
Salt and Pepper
25g Toasted Almond Flakes
Chopped Parsley

Heat the oil in a shallow pan over a medium heat
Cook the onions until they start to soften, then add the peppers and cook for another 5 minutes
Add the dried spices to the pan and stir
Cook for a minute or two, then add the mince and mix well
Add the apricots, tomato purée, and the stock
Bring to the boil, then reduce to a simmer and cook for 10-15 minutes
Once this is, divide between serving dishes and sprinkle with almonds and parsley
Enjoy with lemon and mint couscous, or a cauliflower rice


Roasted Pepper & Goat Cheese Salad

Serves 2 – 391kcals

19.9g Protein
28.7g Fat
11.9g Carbs

2 Large Bell Peppers, sliced
1/2 tbsp Olive Oil
Sea Salt
120g Bag Rocket Salad
150g Piccolo Tomatoes halved
150g Kidderton Ash (or similar) Goats Cheese, cubed
1 tbsp Tesco 4 Seed Mix

Pre Heat the oven to 170 degrees fan
Toss the sliced peppers in the olive oil and then lay on a baking tray, sprinkling with salt
Roast for 20 minutes, or until cooked through
Remove from the oven and allow to cool
In a large bowl, mix the rocket salad, peppers and tomatoes
Once they are well mixed, stir in the chunks of cheese
Divide between two serving bowls, then sprinkle with the seed mix before serving
Enjoy!


Green Shakshouka

Serves 2 – 394kcals

26.3g Protein
24.4g Fat
18.5g Carbs

1 tbsp Olive Oil
1 Celery Stick, peeled and diced
2 Leeks, halved lengthways and finely sliced
1 large Green Pepper, sliced
3 Garlic Cloves, sliced
2 Green Chilli’s, sliced
1.5 tsp Ground Cumin
1.5 tsp Ground Coriander
1 tsp Dried Oregano
60g Kale stalks removed
240g Baby Spinach
4 large Eggs
30g Feta
Coriander to garnish

Heat the oil in a medium frying pan and gently cook the celery and leeks until soft, stir well
Add the pepper, garlic and chilli’s and cook until soft
Add in the herbs and spices with a tiny splash of water. Cook for 2 minutes, stirring often
Add the kale and cook until soft
Add the spinach and cook until soft. You may need to add it in batches
Once the mix is fully cooked, sprinkle over the feta, then make 4 wells in the greens
Crack an egg into each well and then leave the pan until the eggs are cook to the degree of runny that you like. If needed, you can place the pan under the grill to speed the eggs up
Garnish with coriander leaves and serve immediately, with some bread to mop up the eggs preferably


Savory Mexican Oats

Serves 4 – 540kcals

26.3g Protein
26.4g Fat
44.3g Carbs

190g Jumbo Rolled Oats
2 sachets Fajita Seasoning
1 160g Tin of Sweetcorn
400mls Chicken stock
4 large Eggs
1 Avocado, sliced
100g Eat Lean Cheese, sliced

Add the oats, seasoning, sweetcorn and stock to a pan
Bring to a low simmer and cook, stirring occasionally
In a second large saucepan, boil water and poach the eggs
When the oats are cooked, divide between 4 serving bowls and top each with an egg
Finish the bowls with the avocado and grated cheese. Feel free to customise with additional toppings such as salsa, chillis, pinto beans- just don’t forget to track the extras!
Enjoy immediately


Caprese Omlette

Serves 1 – 343kcals

23.4g Fat
6.1g Carbs
28.3g Protein

1/2 tbsp Olive Oil
2 Large Eggs
Salt and Pepper to season
75g Tomatoes, deseeded and chopped
125g Tesco Half Fat Mozzarella Ball, diced
Fresh Basil Leaves
1/2 tbsp Balsamic Glaze

Heat the oil in a frying pan over a low medium heat
Whisk the eggs in a bowl and season
Add the eggs to the bowl and gently cook
Once the edges are cooked, use a spatula to make sure they are loose, then add the tomatoes, basil and most of the mozzarella to one-half of the eggs
Cook for a couple more minutes
Once the eggs are almost cooked through, use a spatula to fold the omelette in half
Place the remaining mozzarella on the top and cook for another couple of minutes
Remove the omelette from the pan and place on a plate, and drizzle with the glaze

Enjoy!


Mediterranean Grilled Sardines

Serves 4 – 227kcals

18.3g Protein
7.2g Fat
2.9g Carbs

2 tbsp Olive Oil
1 tbsp Chopped Garlic/Garlic Puree
1 tsp Paprika
1/2 tsp Black pepper
Juice of 2 Lemons
500-600g Raw Sardines descaled and gutted
Lemon wedges, chopped parsley and salt flakes to serve

Whisk the oil, lemon juice, garlic, paprika, and pepper together in a bowl
Lay the sardines in a shallow dish, and pour over the marinade
Cover, and leave in the fridge until the fire is ready
Cook on the BBQ over a hot heat for approximately 2 minutes each side
The skin will blister a little but the fish will not stick due to the natural oils
Remove the fish from the grill and sprinkle with salt flakes and parsley
Serve with lemon wedges


Stir Fried Salt & Pepper Squid

Serves 2 – 223 kcals

14.7g Fat
4.4g Carbs
18.1g Protein

330g Raw Squid Rings
1/4 tsp Whole Black Peppercorns
1/4 tsp Szechuan Peppercorns
1/3 tsp Maldon Salt Flakes
2 tbsp Olive Oil
1 Red Chilli, sliced
2 Spring Onions, sliced
50g Baby Spinach

Heat a small frying pan over a high heat and dry roast the peppercorns for a couple of minutes, shaking the pan often, until they become aromatic
Remove from the heat and grind the peppercorns, then mix the salt flakes in
Heat the oil in a larger frying pan or wok over a high heat
Add the squid and stir fry for 2-3 minutes until just cooked
Add in the salt and pepper mix and continue to stir fry for another minute
Remove from the heat and toss in the chili and onion
Divide the spinach between two plates and spoon the squid on top
Enjoy immediately!


Granola Topped Salmon

Serves 2 – 363 kcals

31.1g Protein
20.9g Fat
11.8g Carbs

2 x 130g Salmon Fillets
1/2 tbsp Wholegrain Mustard
1 tsp Runny Honey
1/2 tbsp Lemon Juice
Salt and Pepper
30g High Protein Granola, large chunks crushed up
Parsley, chopped, to garnish

Pre heat the oven to 175 degrees
Season the fillets with salt and pepper and place skin side down on a baking tray
In a small bowl, whisk together the mustard, honey and lemon juice
Spread the mix over the salmon, then coat in granola
Drizzle over the remaining honey mustard mix
Bake for 15mins, or until the salmon is just cooked through
Remove from the oven and sprinkle with parsley
Great with a crisp salad


Basa Curry

Serves 4 – 211 kcals

19.7g Protein
10.9g Fat
6.4g Carbs

1 tbsp Olive Oil
1 Onion, diced
1 Garlic Clove, finely diced
2 tbsp Madras Curry Paste (use something milder if you prefer)
200mls stock (fish, chicken or vegetable)
1 tin Chopped Tomatoes
500g Skinless Basa Fillets, in large chunks

Heat the oil in a large skillet, and cook the onions over a medium hot heat until soft
Add the garlic and cook for another minute, stirring often
Add the curry paste and stir well, then add the tomatoes and stock
Mix well and bring to the boil
Season the sauce if required
Reduce the pan to a simmer and add the fish
Cover and cook for 10 minutes, then remove the lid and continue to simmer until the fish is cooked through and the sauce reduces a little
Remove from the heat and serve- Great with rice or Indian bread


Kedgeree Scramble

Serves 2 – 447kcals

48.6g Protein
21.7g Fat
7.3g Carbs

2 x 140g Cod Fillets (or smoked haddock)
1/2 tbsp Olive Oil
100g Frozen Peas
2 tbsp Curry Powder
1 Packet Bare Naked Rice, drained
6 Large Eggs
Salt & Pepper
Handful of Flat Leaf Parsley, chopped

Rub the fish with a little oil and season
Heat a large frying pan over a medium heat, then cook the fish for approximately 4 minutes each side until just cooked through
Remove the fish and put to one side, wipe the pan out and return to the heat and add the remaining oil
In a bowl, whisk the eggs and season them. Flake the fish into the egg mixture
Add the peas, curry powder and rice to the eggs and stir to mix
Pour the eggs into the pan and leave for 45 seconds, then start to scramble by lifting the eggs from the bottom of the pan and folding them over
Continue to scramble until the eggs are almost cooked, then remove from the heat
Leave for another minute, then stir in the parsley
Divide between two serving bowls and enjoy!


Baked Cod Puttanesca

Serves 3 – 469 kcals

15.2g Fat
44.6g Carbs
35.7g Protein

300g Fresh Pasta
2 x 350g Jars Grossman Puttanesca Sauce
3 x 140g Cod Loin Fillets
1 tbsp Olive Oil
Salt and Pepper
30g Capucine Capers
Lemon wedges to garnish

Preheat the oven to 180 degrees (fan)
Put the pasta into a casserole dish and stir in the pasta sauce
Bake in the oven for 15 minutes
Brush the cod with olive oil and season
Place the cod on a baking tray and top with the capers
Remove the pasta from the oven and stir well. Cover the pasta if needed
Place both the pasta and the cod into the oven and bake for 15-18 minutes, until the cod is cooked through
Remove both from the oven
Divide the pasta between the serving bowls, and top with a piece of cod
Serve with a wedge of lemon and enjoy!


Za’atar Crusted Prawns

Serves 2 – 282 kcals

17g Fat
9.7g Carbs
24.8g Protein

2 tbsp Za’atar Seasoning
Salt & Black Pepper
1 tbsp Plain Flour
300g Raw King Prawns
2 tbsp Olive Oil
Fresh Parsley and lemon to garnish

Mix the Za’atar and flour together and season with salt and pepper
Pat the prawns dry and then toss in the Za’atar mix until covered
Heat the half the olive oil in a medium frying pan over a medium-hot heat
Once the oil is hot, fry half of the prawns, for approximately 2 mins each side, until they are pink and just curled, then remove with a spoon and place on some kitchen paper
Heat the remaining oil and then cook the remaining prawns
Garnish with fresh parsley, and serve with a wedge of lemon
Great with a fresh salad and pita bread


Simple Fish Stew

Serves 3 – 316 kcals

31.7g Protein
7g Fat
11.5g Carbs

1 tbsp Olive Oil
2 Garlic Cloves, sliced
2 sticks Celery, peeled and diced
2 Carrots, peeled and diced
2 Leeks, finely sliced
1 tsp Fennel Seeds
500mls Fish Stock
1 tin Chopped Tomatoes
340g Fish Pie Mix
150g Raw Prawns
Salt and Pepper

Heat the oil in a large saucepan over a medium heat
Add the leeks, carrots, celery and fennel and cook until they start to soften
Add the tomatoes and stock, cover and leave to simmer until the vegetables are soft
Add the fish and prawns to the pan
Bring to a boil then reduce to a simmer
Leave to simmer until the fish is cooked through and the sauce has thickened slightly
Serve immediately. Is great with rice or crusty bread


Smoky Hake

Serves 2 – 431 kcals

42.3 g Protein
17 g Fat
26.7g Carbs

2 tsp Olive Oil
60gs Diced Chorizo
1 Onion, diced
240g Spinach
2 Hake Fillets
2 Green Chilli’s, sliced
Squeeze Lemon Juice
1 tin Tesco Cannellini Beans, drained
Paprika
Pre Heat the grill

Add half the oil to a pan with the chorizo and onion, and cook over medium heat until the onion is soft
Add the chili to the pan and cook for another minute
Add the Lemon juice, beans and spinach to the pan and cook until spinach is wilted, then reduce the heat, add a little olive oil and season if required. Keep on a gentle heat while you prepare the fish
Rub the hake with a little olive oil, and then with paprika
Place the hake on a tray and grill for approximately 5 minutes, until it is cooked through (no need to turn it)
Spoon the bean mixture into serving bowls and top with a piece of hake
Serve and enjoy! Aioli makes a great garnish but a squeeze of fresh lemon is also excellent


Peanut Butter Pork Chops

Makes 6 – 322 kcals

22g Protein
25.6g Fat
1.3g Carbs

2 tbsp Peanut Butter
2 tbsp Soy Sauce
2 tbsp Red Wine Vinegar
1/2 tsp Garlic Powder
1/2 tsp Ground Ginger
1 tbsp Sesame Oil
2 tbsp Olive Oil
600g Pack Tesco Pork Loin Steaks

In a bowl, whisk together the peanut butter, soy, vinegar, ground spices and oil together to make a marinade
Pour the marinade over the pork and rub in
Cover and marinate for at least 30 minutes
Cook under a hot grill or on the BBQ, for 1-2 minutes each side. The grill needs to be hot so the marinade caramelizes slightly on cooking
Great with grilled vegetables


Ribeye Steak with Deli Style Rub

Serves 4 – 616 kcals

44g Protein
45.8g Fat
7.5g Carbs

1 tbsp Coriander Seeds
1 tbsp Mustard Seeds
1 tbsp Black Peppercorns
1 tbsp Garlic Powder or Granules
1 tbsp Soft Dark Brown Sugar
1 tsp Smoked Paprika
1/3 tsp Salt
4 x 225g Ribeye Steaks

Crank out the BBQ and get the fire burning
Add all of the seasonings to a spice grinder or pestle and mortar, and blend/grind until they are broken down and well combined
Rub the spice mix all over the steaks
Grill the steaks over a hot heat on the BBQ, for approximately 2 minutes each side, and then remove and allow the steak to rest for 5 minutes before serving
Great with typical deli sides such as slaw or pickles, or with grilled vegetables


Chicken & Egg Fried Rice

Serves 2 – 385 kcals

32.4g Protein
20.9g Fat
15.2g Carbs

1 tbsp Olive Oil
150g Chicken Breast, diced
2 large Eggs
1-2 fresh chillis, sliced
250g Mixed Frozen Vegetables
25g Spring Onions, sliced
1 garlic Clove, minced
1 tbsp Sesame Oil
2 tbsp Soy Sauce
1 packed Bare Naked Rice, drained

Heat the olive oil in a wok over a medium-hot heat
Add the chicken and spring onions and cook for a few minutes
Add the frozen vegetables and continue to stir fry until the chicken is cooked and the veg is no longer frozen
Add the garlic and cook for another minute, stirring often
Whisk the eggs together in a small bowl
Make a well in the pan and pour in the egg. Leave for 45 seconds then mix the chicken and veg with the eggs and continue to stir fry
Add the rice and continue to stir fry. Add in the sesame oil and soy
Once it starts to brown and get crispy, remove from the heat and serve
Enjoy!


Chicken Sausage Pasta Bake

Serves 3 – 572 kcals

42.3g Protein
15.5g Fat
63.9g Carbs

1 tbsp Olive Oil
1 large Bell Pepper, diced
1 pack HECK Chicken Italia Sausages, chopped
350g Jar Tomato & Garlic Pasta Sauce
200g De Cecco Farfalle dried pasta
100g Baby Spinach Leaves
100g Eat Lean Protein Cheese, grated

Pre Heat the oven to 170 degrees fan
In a large frying pan, heat the oil over medium heat, and coked the diced peppers for a few minutes
Add the chopped sausage to the pan and brown them for a few minutes
Pour in the pasta sauce and bring to a simmer. Half fill the jar with water, shake to rinse and add this water to the pan
Add the spinach to the sauce and allow to wilt, stirring as it does
Add the pasta to the pan and mix well
Transfer the pasta mix to an ovenproof dish and cover with foil
Bake for 20 minutes, then remove from the oven and take off the foil
Topped with the cheese and then bake for another 20 minutes
Remove from the oven, and allow to cool for a few minutes before serving
Enjoy!


Pork Stir Fry

Serves 2 – 568 kcals

34.7g Protein
32g Fat
30.3g Carbs

2 x 150g Pork Loin Chops (if you trim the fat off, this will drop the calorie count!)
1 sachet Yogi Yo Korean Chilli Sauce
1 tbsp Olive Oil
1 Red Bell Pepper, sliced
1 Tesco Stir Fry Medley Pack
1 pack Bare Naked Rice, drained

Slice the pork and cover in the chilli sauce. Leave to marinade for an hour or more
Heat half of the oil in a wok over a medium-high heat
Add the vegetables and stir fry for a few minutes, then place them to one side
Heat the remaining oil in the wok and once it is smoking, add the pork
Cook for a minute or so before tossing, and then cook for another couple of minutes
Add the vegetables back to to the pan cook for two minutes, making sure they are mixed together
Add the rice and continue to cook until it is heated through
Remove from the heat and divide between 2 serving bowls and enjoy!


Ottolenghi

Serves 4 – 368 kcals

25.6g Protein
25.6g Fat
12.1g Carbs

2 large beef sirloin steaks
1 1/2 tbsp rose harissa
2 large peppers
2 tbsp olive oil
1 garlic clove
1 x 400g of chopped tomatoes
1/2 tsp chili flakes
1/4 tsp paprika
1 small preserved lemon
10g parsley
1 lemon sea salt and black pepper

Place the beef in a bowl and add the harissa 1/2 teaspoon of salt and some black pepper. Brush or rub the harissa into the meat then leave to marinade for an hour [or overnight] If leaving in the fridge be sure to bring beef back to room temperature before cooking

To make the sauce preheat the oven to its highest grill setting and cook the peppers for 20-25 minutes turning twice until charred all over. Place in a bowl cover with cling film then once coll enough to handle peel the peppers and cut into long thin strips. Discard the skin and seeds

Put the oil into a medium frying pan and place on medium heat. Add the garlic cook for a minute or so then add the tomatoes chili flakes paprika 1/2 teaspoon of salt and some black pepper. Bring to a gentle simmer cook for 7 minutes then add the strips of pepper the lemon and parsley. cook for another 7 minutes or until the sauce thickens but is still easy to pour. Set aside to come to room temperature

Place a frying pan on high heat. Once smoking hot and the steaks and cook for 4-5 minutes turning over halfway until caramelized on both sides. Remove from the pan sprinkle with a good pinch of salt and rest for 1 minute

serve the meat warm or at room temperature sliced into 1cm thick strips with the sauce spooned on top or alongside. Sprinkle with parsley and serve with a wedge of lemon alongside


Miso Chicken

Serves 4 – 464 kcals

37.1g Protein
29.2g Fat
9.7g Carbs

4 Chicken Legs (250g)
1 tbsp Sesame Oil
25g Light Brown Sugar
2 tbsp Dark Soy Sauce
4 tbsp White Miso Paste
2 tsp Ginger Puree

Preheat the oven to 180 degrees (fan)
Combine the oil, sugar, soy, miso and ginger to make a paste and rub over the chicken legs
Leave to marinate for a minimum of 1 hour
Place the chicken in a baking dish, skin side up
Roast the chicken legs in the oven for approx 45 mins. Check halfway through and if the chicken is getting too dark, cover the dish with foil
Remove the chicken from the oven and leave to rest for 5-10 minutes before serving

Excellent with a crisp vegetable salad. Enjoy!


Chicken Philly Cheesesteak Skillet

Serves 2 – 343 kcals

10g Fat
13.7g Carbs
49.7g Protein

2 Chicken Breasts (150g) thinly sliced
1/2 tsp Onion Powder
1/2 tsp Garlic Powder
dash white pepper
2 tbsp Worcester Sauce
1 tbsp Olive Oil
1 small Onion diced
1 yellow Bell Pepper diced
1 Garlic Clove minced
60g Eat Lean High Protein Cheese, sliced or grated

In a bowl, mix the chicken with the Worcester sauce, garlic and onion powder, and the pepper
In a skillet, heat half of the olive oil over a medium heat
Once the oil is hot, add the chicken and brown both sides, 2-3mins each side. If the heat is too low, it will steam in its own juices rather than brown off
Remove the chicken from the pan and add the remaining oil
Add the onion and pepper to the pan and cook for approximately 5 minutes, then add back in the chicken and mix
Place/sprinkle the cheese over the chicken and vegetable mix and cover the pan until the cheese has all melted

Remove from the heat and serve with green veggies. Or a soft white roll if you have the calorie and carb allowance!


Chicken Shawarma

Serves 2 – 556 kcals

Protein: 55.0g
Fat: 17.4g
Carbs: 33.6g

2 x 200g Muscle Food Chicken Breasts (Cut Into Strips)
½ Tsp Ginger Puree
½ Tsp Garlic Puree
3 Tbsp. Lemon Juice
1 Tbsp. Olive Oil
1 Tbsp. Vinegar
¼ Tsp Ground Cardamom
½ Tsp Turmeric
1 Tsp Smoked Paprika
1 Tsp Ground Cumin
Salt & Fresh Black Pepper
4 x Wholegrain Wraps
100g Low Fat Hummus
1 x Lettuce, Red Onion & Sliced Tomato

Combine your marinade ingredients into a bowl, adding your chicken breasts cut up into thin strips and coating evenly. Mix it all together and leave to marinate for 4 hours or overnight (only if you have the time).

Place your chicken breasts on your grill and cook on high for 3 minutes, then flip and continue cooking, until the juices run clear.

Once cooked use two forks to hold the chicken steady and tear your chicken into small, shredded pieces.

Chicken shawarma Smother your wraps in hummus, top with your salad leaves, tomato and red onion, place your chicken on top and garnish with coriander and a squeeze of lemon.