-
Kcal 509
Chilli Wraps
Serves 4
- NF
- V
- VG
-
Prep 20m
-
Cook 30
- V
- VG
- NF
- V
- VG
-
Kcal 413
Chicken Fajitas
Serves 1
- NF
- DF
-
Prep 15m
-
Cook 15
- NF
- DF
-
Kcal 483
Chicken Curry
Serves 4
- NF
- DF
-
Prep 10m
-
Cook 30
- NF
- DF
-
Kcal 493
Cheat-Free Sunday Roast with Yorkies
Serves 1
- NF
-
Prep 10m
-
Cook 40
- NF
-
Kcal 519
Bean Burgers
Serves 4
- NF
- GF
- V
-
Prep 30m
- V
- NF
- GF
- V
-
Kcal 507
Salmon With Baby Potatoes
Serves 1
- NF
-
Prep 30m
-
Cook 30
- NF
-
Kcal 401
Garlic Prawn Pasta
Serves 1
- NF
-
Prep 15m
-
Cook 10
- NF
-
Kcal 484
Fish Fingers, Chips & Peas
Serves 1
- NF
- DF
-
Prep 15m
-
Cook 15
- NF
- DF
Chilli Wraps
Protein 23.7
Fats 22.6
Carbs 54.4
Measurements above are per serving
2 tsp olive oil
1 onion
1 red or green pepper
2 cloves garlic
1 sachet shop-bought chilli seasoning mix
1 400g tin red kidney beans. drained
1 400g tin black beans, drained
2 400g tins chopped tomatoes
2 tbsp fresh coriander (optional).
To serve per portion:
1 wholemeal tortilla wrap (41g)
30g cheddar cheese or vegan cheese grated
1tbsp fat-free Greek (or plain soy) yogurt
2 tbsp guacamole
Serves 4
1. Heat oil in a large saucepan over medium-high heat.
2. Chop the onion, peppers and garlic and add to the pan and soften for 3 minutes. Add the spice mix and cook for another minute. If you can't find the spice mix, you can use 1 tsp chilli powder and 1 tbsp ground cumin.
3. Stir in all the other chilli ingredients except the coriander. Bring to the boil, reduce the heat, and simmer for 15 mins or so. Stir in the coriander (if using) at the end.
4. Divide the chilli into four and save the rest for another time. It can be frozen for up to three months or will keep in the fridge for 3-4 days.
5. To assemble your wrap, put the chilli down the middle of the tortilla, sprinkle over the cheese and top with the yogurt and guacamole. Wrap up and enjoy!
Chicken Fajitas
Protein 41.3
Fats 10.8
Carbs 39.4
Measurements above are per serving
100g diced chicken (thigh or breast)
1 tsp lime juice
1 tsp olive oil
½ tsp ground cumin
2 red peppers (mixed colours)
½ red onion
2 tsp fresh coriander, chopped
1 wholemeal tortilla
1 tbsp fat-free Greek yogurt (optional)
Serves 1
1. Marinate the chicken for at least 5mins and up to 30mins in the lime juice, oil, cumin and some salt and pepper.
2. Meanwhile cut the onions and peppers into wedge shapes.
3. When the chicken is ready to cook, add it to a frying pan with the marinade. Cook for about 5 mins on high, stirring until browned all over, then add the vegetables. Turn the heat down and cook for another 5-10mins (depending on the size of your chicken pieces) until the chicken is cooked through and no longer pink in the middle, and the vegetables are softened.
4. Serve with the coriander sprinkled on top and wrapped in the tortilla spread with yogurt.
Chicken Curry
Protein 25
Fats 12
Carbs 40
Measurements above are per serving
4 tsp olive oil
450g boneless chicken thighs or breasts
1 tbsp curry powder (as spicy as you like)
1 red pepper, chopped
1 medium cauliflower, cut into florets
1 tin chopped tomatoes
150ml chicken stock
150g frozen peas
150g fat-free Greek yogurt
To serve:
½ pouch microwave rice per portion
Serves 4
1. Heat the oil in a large pan, dice the chicken and add to the pan. Stir for 5 minutes until almost cooked.
2. Add the curry powder and cook for another minute then add the vegetables, chicken stock and tinned tomatoes. Simmer for 5-10m minutes or until the sauce has thickened, the chicken is cooked and the cauliflower is tender. Stir through the yogurt.
3. Divide the curry into 4 portions and freeze the others for another day. Serve with the rice cooked according to package directions.
Cheat-Free Sunday Roast with Yorkies
Protein 47.2
Fats 16.1
Carbs 39.5
Measurements above are per serving
200g boneless, skinless chicken thighs
150g baby potatoes
1 tsp olive oil
3 Aunt Bessie’s mini Yorkshire puddings
80g broccoli
80g carrots, sliced
50ml instant chicken gravy
Serves 1
1. Preheat oven to 200°C
2. Par-boil the potatoes for 10mins
3. Add the par-boiled potatoes and the chicken to a roasting tin. Drizzle over the teaspoon of olive oil and spread it evenly using your hands until everything glistens. Add a little salt and pepper and cook in the oven for 25mins. Baste after 15mins.
4. Meanwhile, cut the broccoli into florets and slice the carrots. When you are about 10mins before the end of the chicken being ready, cook the veg. If you have a steamer, use it, but if not, boil in a pan. Use enough water to just cover the broccoli. Boil for 5-8mins, until it is tender but not mushy.
5. As you start to cook the veg, add the Yorkshires to the chicken in the oven to warm through and crisp up.
6. While the carrots and the broccoli are cooking, make up 50ml of the gravy and serve with the roast.
Bean Burgers
Protein 22.1
Fats 16.1
Carbs 73.4
Measurements above are per serving
For the burgers:
1 tin kidney or black beans, drained
225g cooked quinoa (75g uncooked)
½ onion, chopped
1 clove garlic
2 tbsp soy sauce
1 egg
½ slice bread (torn)
1 tsp olive oil (for frying)
To serve per portion:
1 burger bun (75g)
1 tbsp light mayonnaise
10g slice of any cheese
160g salad vegetables (cucumber, tomatoes, lettuce, peppers)
1 tsp olive oil
Serves 4
1. Put everything for the burgers in a food processor and blend until fairly - but not completely – smooth
2. Shape into 4 burgers and chill for an hour – you can speed this up by putting them in the freezer for 30mins.
3. Heat the oil over a medium heat in a non-stick pan and fry one burger for about 5-10mins on each side, until golden brown and piping hot in the middle. Serve in a bun with the mayonnaise and cheese. Have the salad on the side drizzled with the oil.
4. The rest of the burgers can be kept in the fridge for 3-4 days or frozen for another time.
Salmon With Baby Potatoes
Protein 27
Fats 14
Carbs 46
Measurements above are per serving
200g baby potatoes
1 tsp sunflower oil
100g salmon fillet
Lemon juice
Black pepper
Green salad
Balsamic vinegar or Balsamic glaze
Serves 1
1. Cook 200g of baby potatoes for 10 minutes, in a small pan of boiling water.
2. In another small non-stick pan, add 1 teaspoon of oil and heat.
3. Sprinkle a 100g salmon fillet with a little lemon juice and grind over some black pepper.
4. Place the salmon in the pan, with the skin of the fillet on the base of the pan, and cook on a gentle heat for 2 minutes, or until the bottom quarter of the salmon has started to cook and to turn pale pink in colour.
5. Now put on a well-fitting lid and allow the salmon to gently cook in the pan for 3 – 4 minutes, until light pink and cooked, all the way through.
6. Serve the salmon with the potatoes and a large green salad, drizzled with a little Balsamic glaze.
Garlic Prawn Pasta
Protein 28
Fats 9.9
Carbs 44.8
Measurements above are per serving
50g pasta
1 tsp olive oil
1 clove garlic, crushed
75g cooked prawns, defrosted if frozen
10 cherry tomatoes
80g peppery salad mix (watercress, rocket)
2 tsp lemon juice
25g mozzarella, diced (or other cheese)
Serves 1
1. Cook pasta according to instructions on the pack.
2. When the pasta is nearly cooked, fry the prawns, garlic and tomatoes gently in a little of the oil for a few minutes, then add the watercress and continue to cook until warmed through and the leaves are wilted.
3. When the pasta is done, drain it then add it back to the warm pan and stir through the prawn mixture and lemon juice.
4. Serve with the mozzarella on top.
Fish Fingers, Chips & Peas
Protein 19.3
Fats 16.5
Carbs 65.7
Measurements above are per serving
3 breaded fish fingers
100g oven chips
80g frozen peas
80g frozen sweetcorn
2 tsp tartare sauce or ketchup (optional).
Serves 1
1. Cook the oven chips according to the instructions on the pack. When they are about halfway through, cook the fish fingers according to their instructions.
2. While the fish fingers are cooking, heat the peas and sweetcorn in a pan of water. Serve with the tartare sauce and ketchup (if using).