Main Meals

Spicy Mexican Rice

70g rice

1/2 chicken stock cube mixed with 300ml hot water

1/2tsp cumin

1tsp Jalapeños

80g garden peas

1/2 pepper

1 Clove of garlic

 

– Mix stock cube with water & cumin.

– Heat over a high heat & add the rice – cook for 5 minute then add garlic, peas , pepper & Jalapeños and boil for a further 10 minutes

Chicken Nuggets

1 chicken breast – cut into strips
1 egg
1 cal oil spray
50g Oats

Spices:
1/2tsp Garlic powder, 1/2tsp Mustards powder, 1tsp Paprika, 1/2tsp Cayenne pepper, black pepper & Pinch Salt

– Spray a baking tray with 1 cal oil spray
– Crack the egg in a bowl & whisk
– Mix the oats & spices
– Dip the chicken strips into the egg and coat in the oat mix. Place onto the baking tray and spray with more 1 cal oil spray
– Bake on 180C for 15-20 min

Fully Loaded fries

200g white potato
200g sweet potato
1 cal oil spray

1 chicken breast
1tbsp Fajita/Mexican seasoning
1/2 pepper

20-40g cheese
1/2 avocado mashed with lime juice
1tbsp mayo
2tbsp salsa
Jalapeños

– slice both kinds of potatoes into thin chips. Spray a baking tray with 1 cal oil spray and place the potatoes on it, and spray with more oil and add a bit of salt.
– bake in the oven on 180C for 30-40 min or until crispy
– dice the chicken breast and pepper and  season with the spices, fry until fully cooked.
– mix the cooked chips with the cooked chicken and peppers and top with cheese. Put them back in the oven for 5 min until the cheese melts
– now top with avocado, salsa , mayo & Jalapeños

Chinease Egg Fried Rice

1/2 tbsp coconut oil
70g jasmin rice
80g Peas
1 chicken breast (diced)
1 red pepper
1 small red chilli
Spring onion
1 Clove garlic
1tsp Chinese five spice
1tsp soy sauce
1 egg

Fry chicken and peppers in coconut oil then add the garlic , Chilli, spring onion & 1/2tsp Chinese five spice.
Now mix the rest of the five spice and soy sauce with the cooked peas and rice and add into the pan of chicken & veg.
Add a little more oil and pour in the whisked egg. Keep stirring to coat the rice until the egg is fully cooked.

Sweet Potato Pizza

Crust:
100g cooked & mashed sweet potato
40g oat flour
1 egg
Pinch salt & Black pepper
1/4 tsp  cayenne pepper,  1/2 tsp garlic powder,  1/2 tsp basil,  1/2 tsp oregano,  1/2 tsp Baking powder

Mix everything together to form a sticky  dough. Spread onto a baking tray lined with grease proof paper. The dough is very stick so will need to be thinly spread out . Bake on 200C for 10-15 minutes or until it starts to to golden

Topping

1 tbsp tomato purée
1tbsp tomato ketchup
1tsp bbq sauce

40g cheese

Chicken (cooked)
Peppers
Onion
Chilli
Fresh basil

– once the base is cooked spread on the sauces and top with the meat, veg & cheese
– make for a further 5 minutes

Minted Lamb Hotpot

serves 3-4

600g diced lamb
1 veg stock cube + 300ml hot water
30g tomato purée
1tbsp mint sauce
3 onions, diced
4 sticks of celery, chopped
1 large carrot, chopped
Handful chopped fresh mint
2-3 baking Potatoes

– Seal the lamb by frying for around 30 seconds to 1 minute,  constantly string around the pan
– mix everything together (expect the potatoes) in the slow cooker and cook for 3-4 hours on high or 6-8 on low.
– before serving slice up potatoes to form circles about 1/2 cm thick
– pour the contents of the slow cooker into an open proof dish (if your Croc pot is not oven proof) and layer the potatoes on top, all overlapping slightly.
– spray with 1 cal oil spray and sprinkle over some black pepper and salt
– cook in the oven for around 40-50 min on 180C  or until the potatoes start to crispen

Chashew Chicken

1tbsp Sesame oil
2 chicken breasts, diced
160g Baby corn
1 red pepper
60g Cashew nut butter
3 cloves garlic, finely chopped
1tbsp grated fresh ginger
1 red Chilli
3tbsp soy sauce
1tbsp sugar

Juice 1 lime
Spring onion
Corriander
30g cashew nuts, finely chopped
Jasmin rice

1. Mix together Cashew butter, garlic, ginger, Chilli, soy sauce and sugar with 50ml hot water (or more if it’s still like a paste, it needs to be thick but still able to pour)
2. Fry the chicken breast, baby corn & pepper in sesame oil then just before its fully cooked add the sauce you created in step 1 , cook for 2 min then squeeze over the lime juice
3. Serve on a bed of jasmin rice and top with spring onion, Corriander & Cashew nuts

Lean Burger

Home made burger recipe

1 portion
200g 5% steak mince
1/2tsp garlic powder
1/2 tsp mustard
Spring onion
Pinch chilli flakes
Black pepper

Mix everything together and kneed for about 30 seconds and form a burger shape.

Either grill or fry until cooked

options for toppings
– cheese
– sauces
– pickled cucumber / gherkin
– tomatoes
– lettuce
Or any of your choice

serve with homemade low fat chips

Homemade low fat chips

Low fat healthy homemade chips

-potatoes

– 1 cal oil spray

– salt

 

Cut potatoes into long thin sticks about  1cm wide . Boil for 5 minutes and then drain . They should still be relatively hard. .. pour drained potatoes onto some kitchen roll and pat dry.  Spray a baking tray with 1 cal oil spray and sprinkle with abit of salt.  Now place the chips on the tray (don’t pile on top of each other) . Spray with 1 cal oil spray and sprinkle with a little more salt (salt helps them to crispen)  and any seasoning of your choice eg paprika,  garlic salt,  peri peri sprinkle ect.
Bake in the oven on 180C for 30-40 mins or until crispy .  You may need to shake up the tray once or twice so that they don’t stick and so they cook throughout.

Notes: red potatoes work the best but normal baking potatoes are fine too

Steak and Kidney with chips

500g braising steak
400g lamb kidneys
3 brown onions
3 cloves garlic
1 beef stock cube & 400ml water
3tbsp gravy granules

Seal the steak and kidneys by flash frying on each side then add every thing to the slow cooker . Cook on low for 6-8 hours

Chips recipe above

Spicy Lamb Thai Curry

500g diced lamb
2tbsp red thai curry paste
1 tin coconut milk
2tbsp soy sauce
1tbsp sugar
1 fresh chilli, chopped
3 cloves garlic,  chopped

2 peppers chopped
Juice 1 lime
Jasmin rice to serve

Fry the lamb for about 30 seconds to seal
Then put the first 7 ingredients into a slow cooker on low for around 6 hours

Add the lime juice and pepper around 30 min – 1 hour before serving

Serve with jasmin rice

Sweet & Sour Pork

500g diced pork shoulder
large onion
red pepper
Large carrots
sugar snap peas

baby corn
3 cloves garlic


Sauce
1/2 tsp Chinese 5 spice
1tbsp cornflour mixed with 3tbsp hot water
4 tbsp tomato purée
1 tbsp white wine vinegar
4 tbsp light soy sauce
200ml chicken stock
Tin pineapple (drain juice)

Egg noodles to serve

method
Chop the onion, carrot & pepper into thin strips and slice garlic
Add coconut oil to a pan and fry the pork for 2 minutes, add the veg and fry for 5-10 minutes until softened and pork is cooked. Then add garlic. Mix all of the sauce ingredients together and pour into the pan then add pineapple.
Cook the noodles according to the packet instructions and add to pan
Serve

Pesto Meatballs

500g extra lean steak mince
30g Parmesan cheese
20g green pesto
2 slices of bread (crust cut off)
Black pepper

* chop bread in a food processor to form breadcrumbs
* mix breadcrumbs with cheese and black pepper then mix in the meat and pesto
* using your hands mix it all together and form 9 medium meatballs
* fry or grill until cooked 10-15 minutes

Image: these are served with tender stem broccoli and goodness pasta sauce from tesco

Peanutbutter Chicken Stay

1 Chicken Breast
30g peanut butter
1tbsp hot water
1/2 tsp curry powder
1tsp Coconut sugar
 juice of 1/2 a lime
1 spray liquid aminos (or a splash of soy sauce)
 pinch of ginger
 pinch of cayenne pepper
 black pepper

* mix together all of the ingredients except the chicken breast until a paste forms
* Cut the chicken into chunks and marinate in the paste overnight
*Slide the chicken pieces onto two skewers and cook on a well oiled grill for 10 minutes, turning occasionally
* best to cook in peanut oil

Sweet Potato Shepherds Pie

Per Serving
464 Calories
11g Fat
51g Carbs
39g Protein

Ingredients (4 servings)
500g (17.5oz) Extra Lean Steak Mince
320g (2 large) Brown Onion
200g (3 large)Tomatoes
20g (1.5 tbsp) tomato puree
pinch of onion powder
pinch of garlic powder
black pepper
1tbsp basil
1tbsp parsley
* fry the above ingredients (except spices) until fully cooked, then add spices

160g (5.5oz) Peas
200g (7oz) Carrots
* boil peas and carrots till full cooked and then add to the meat mixuture

topping:
800g (2.5cups) sweet potatoes
* peel and boil until soft enough to make mash
100ml milk
60g (roughly 5 tbsp)grated parmesan
1tsp paprika
black pepper
* mash up the sweet potato with the milk and add the parmesan, paprika and black pepper
* pour the meat mixture into a dish and top with the mash, put in the oven on 200C for 10 minutes, then serve

Home made creamy red pepper & cashew nut pasta sauce

Blitz the following together in a food processor or bender: 1 large jarred roasted red pepper, 30g soaked cashew nuts, 1 clove garlic, 1tbsp greek yoghurt, fresh basil, hand full of spinach (optional), chilli flakes (optional)

heat up in a pan until piping hot and add to whatever you like

I had mine with chicken, pasta, sugar snap peas & more spinach topped with grated cheese

Green Thai Curry

1/2tbso Coconut oil
1 Chicken breast
Small Red pepper
80g mushrooms
80g bean sprouts
40g spinach
150g cooked jasmin rice
For the sauce:
80g thai curry paste
50g Greek yogurt
Juice of half a lime
Splash of water (if too thick)
Top with :
Spring onion
Corriander

chop the chicken and veg into bite size pieces and fry in the coconut oil

mix all of the sauce ingredients together and pour over the chicken & veg , fry for about 2-3 minutes until hot and serve. top with spring onion and corriander

Pad thai stir fry recipe

150g Stir fry Veg mix 

50g dry Noodles 

 

Sauce mix 

-1tbsp  Tamarind

-1tbsp oyster  sauce 

-2tsp Sugar 

-1tsp Soy sauce 

-3 tbsp hot water 

 

20g crushed cashew nuts 

Tbsp lime juice Lime

 

*cook the noodles,  fry the veg,  add the noodles & the sauce mix , serve and top with crushed nuts and lime juice

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