Recipes

Eggs Benedict

Not just for breakfast!

 

My take on Eggs Benedict makes a great lunch too because it’s quick and easy and packed full of protein 30gms!

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• English muffin toasted 120 kcals

• 2 medium eggs poached 128kcal

• 3 slices ham 105kcals

• 5g Maille Hollandaise 24kcals (optional!)

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Total 376kcals

Carbs 28.7g

Protein 30g

Fat 15.2g (without hollandaise) 12.7g

Breakfast on the go

Oat, fruit and seed bars

 

Makes 6 Bars

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• 300g Porridge Oats

• 200ml Bob Arla Milk

• 100g Sultanas

• 2 tbsp Pumpkin Seeds

• 2 tbsp Sunflower Seeds

• 6 tbsp Runny Honey

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Mix all the ingredients in a bowl.

Press into a lined 20cm x 20cm baking tin.

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Cook in a pre-heated oven

190C/Gas mark 5 for 25-30minuets.

 

Let them cool before turning out and cutting into slices. Keeps well in a sealed cake tin up to 6 days.

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So much better for your pocket and health than expensive shop bought bars!

Love a brunchor breakfast?

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Whether trying to put muscle on or trying to lose fat, you can enjoy them with the right food choices and cooking methods;

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Grill the Turkey Rashers

(or lean bacon medallions with the fat cut off).

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Grill the mushrooms.

Dry fry the egg in a good quality non stick pan.

 

Beans cook as instructions.

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Total Plate 261 calories

Carbs 40%

Fat 19%

Protein 41%

Spicy Meatballs

My absolute favourite!!

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Serves 4 to 5

• 500g British Pork Lean mince 5% fat

• 400g Reduced fat Cumberland Sausages

• 3 Garlic Cloves

• 2 tsp Bouillon Powder

• 1/2 tsp Chilli Flakes

• 1 tbsp Italian Seasoning

• 1 tsp Paprika

• 1 tsp dried Parsley 

 

For the sauce

• 500g carton Passata

• 1 tsp Basil

• Salt and Pepper

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41g Protein

22g Carbs

18g Fat

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Heat oven 190 degrees.

Mix all meatball ingredients together in a bowl.

 

Get your hands in to mix well and roll into meatballs . I like mine chunky (about 1.5inches across).

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Put on a baking sheet and cook for 20 mins until brown.

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In the mean time, put your sauce ingredients in a pan and bring to a simmer. When the meatballs are ready from the oven, place into the sauce and cook for a further 10-15 mins to ensure meatballs are cooked through.

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Serve with 50g Spaghetti or 50g

of Edamane Spaghetti per person

and pinch of Parmesan Cheese

Lean Beef Chilli

You don’t need to miss out on an old favourite on these chilli nights!

Serves 4
• Spray of Fry Light
• 1 Large Onion chopped finely
• 3 Crushed Garlic Cloves
• 500g 5% Lean Mince Beef
• 1-2 Tsp Chilli Powder
• 1 Tsp Dried Chipotle (smoked jalapeño) Chillies
• 1-2 Tsp Ground Cumin
• 1 400g Can of chopped Tomatoes
• 1-2 Bay Leaves
• 2 Tbsp Tomato Purée
• 250ml Beef Stock (1 oxo cube)
• 1 400g Tin Red Kidney Beans

Spray a large pan with Fry Light, cook the onions and garlic until soft.

 

Add the beef and cook until brown. DRAIN off any excess fat.

 

Add the spices and bay leaves and cook for 1 min. Add the purée, tinned tomatoes and beef stock. Bring to a boil, reduce heat and simmer for

40 mins.

Added drained Kidney Beans and cook gently for a further 15-20 mins.

436 kcal per serving.
Carbs 67.7g
Protein 52g
Fat 9.4g

Serve with 48g (uncooked weight per person) of Brown Rice.

180kcal

36g Carbs

4g Protein

1.5g Fat

Chicken Curry

To make this fabulous, low fat, high protein Chicken Curry could not be simpler!

Place all the ingredients in a large pan, bring to the boil, put the lid on and simmer for 1 hour!

Makes 3 portions:
• 3 Chicken Breasts chopped
• 1 x 400g Tin Toms
• 1 Tbsp Tom Purée 
• 1 Tsp Branson Pickle
• 1 cooking apple, peeled and chopped
• 1 onion, peeled and chopped
Curry Powder to taste(1tsp-1Tbsp)
• 1 tsp Cumin
• 1 tsp Garam Marsala

Serve with 50g (uncooked)

Brown Rice per person.

Nutrition(per 1 serving)
Total Calories 465
Total Fat 6.5g
Total Carbs 60.7g
Total Protein 40.6g