Stuffed Turkey and Sweet Potato - Gobble down some gains!

Ingredients

• 2 sweet potatoes
• 1 shallot
• 1 garlic clove
• 8 black olives, pitted
• 1 egg
• 60 g baby spinach
• 1 turkey breast, cut into strips
• 1 tbsp olive oil
• 1 avocado, diced
• 1 lemon, juice and zest
• 2 pinches chilli flakes

  Method

  • Prick your sweet potatoes with a fork and then lay them on a baking tray, lined with baking paper. Stick them in the oven on 180C and bake for 50-70mins until they are soft to squeeze.
    
  • Now finely chop the shallot, garlic and pitted black olives, then whisk the egg and mix them all together. Toss the spinach on top and season with black pepper.
    
  • Lay the turkey slices on a cutting board and evenly divide the spinach filling onto the top end of the slices. Roll the turkey slices into spiral wrap shapes and hold in place with two toothpicks per wrap.
    
  • Heat a large pan on high heat with olive oil and sear the stuffed turkey breasts for three minutes on each side. Serve with diced avocado in the sweet potato and garnish with lemon juice, chilli flakes, salt and pepper.
    
    378 calories (Per serving) - Serves 1
    33g protein
    55g carbohydrates
    14g fat (2g saturated)
    8g fibre
    

Caramelised Pineapple Pudding! Who said high protein couldnt taste good!

Ingredients

• 2 pineapple rings
• 2 pinches sugar
• 1/2 dark chocolate bar
• 1 lime
• 1 handful plain popcorn
• 1 small pot bio yoghurt

  Method

  • Melt the sugar in a non-stick pan until golden, then add the pineapple rings, Colour the
 rings on both sides,
 add the juice and 
boil to a syrup. Remove from the heat; 
while it cools, break the chocolate – leaving a small chunk for grating at the end – into a heatproof bowl.
  • Place it over a pan of simmering water until it melts, then dip the popcorn in to coat. Put each piece on a non-stick baking sheet and shove it in the fridge until the chocolate sets, then grate the zest and squeeze the juice of the lime into the yoghurt. 
  • “To serve, place a pineapple ring in the centre of a chilled plate, spoon over some syrup, then yoghurt, and sprinkle with popcorn.
    
    282 calories (Per serving) - Serves 1-2 people
    15g protein
    51g carbohydrates
    14g fat (8g saturated)
    

Poached Egg with Spicy Chard! No meat? No problem!

Ingredients

1 tablespoon olive oil
4 cloves garlic, minced
1 white onion, diced
82 grams chickpeas, drained
1 can diced tomatoes
1 teaspoon cumin
1 1/2 teaspoons cinnamon
2 teaspoons paprika
1/2 tablespoon red pepper flakes
350 grams Swiss or red chard, chopped
6 eggs
Fresh basil, for garnish

Directions

1. Preheat oven to 400°F.
2. Heat oil in ovenproof skillet over medium heat. Add onion and garlic and sauté for five minutes. Add chickpeas and sauté for another three minutes.
3. Add diced tomatoes, cumin, cinnamon, paprika, red pepper flakes, and bring to a boil. Turn the heat down to simmer for 10 minutes.
4. Add Swiss chard and cook down for about one minute.
5. Make six little wells in the tomato and chard mixture, and add eggs to the skillet slowly.
6. Move the skillet to the preheated oven, and bake for 15 to 20 minutes or until the whites are set.
7. Remove from oven, sprinkle with basil, serve, and enjoy.

20g of Protein in each serving, recipe serves 3

Italian Style Lemon Chicken! Be on your best behaviour with citrus flavour!

Ingredients

• 4 chicken breasts, sliced down the middle
• 2 tbsp. lemon juice
• 60ml white wine
•  2 lemons, halved
•  50g Honey
• 2 tbsp orange juice
• Pinch of dried rosemary
• 1 tbsp. olive oil
• Pinch of black pepper
• Fresh chopped parsley to garnish

  Method

• In a bowl, combine the honey, lemon juice, orange juice, chili flakes, rosemary and white wine.
• Heat a deep frying pan on a medium heat and dry fry the four lemon halves until lightly browned, remove from the pan and set aside.
• Add the olive oil to the pan and add the chicken breasts. Gently fry for around 10 minutes or until they are thoroughly cooked through.
• Pour the sauce mixture over the chicken and gently simmer for a few minutes until it has reduced and thickened.
• Serve the chicken and sauce with a slice of lemon, your favourite vegetables and garnish with the fresh parsley.

35g of lemony, chickeny protein! 

Curried Chicken and Rice salad - Summer is coming so get this in your life!

 Ingredients

    75g/2½oz wholegrain long-grain rice

    2 tsp medium curry powder

    100g/3½oz long-stem broccoli, trimmed and cut into short lengths

    ½ chicken stock cube

    1 chicken breast, boned and skinned

    1 small onion, half thinly sliced, half finely chopped

    1 bay leaf

    low-calorie cooking spray

    15g/½oz flaked almonds, toasted

    1 small eating apple, cored, halved and thinly sliced

    100g/3½oz cherry tomatoes, halved

    3 heaped tbsp roughly chopped fresh coriander

    ½ lemon, juice only

    salt and freshly ground black pepper

Method

1. Half-fill a medium saucepan with water and bring to the boil. Add the rice and one teaspoon of curry powder. Cook for 25 minutes, or until tender. Add the broccoli and cook for a further two minutes. Drain in a colander and rinse under cold running water until cold.

2. Meanwhile half-fill a small saucepan with water, add the stock cube and bring to the boil, stirring until the stock dissolves. Add the chicken, the sliced onion and bay leaf and reduce the heat. Simmer for 15 minutes or until the chicken is cooked through. Drain in a sieve, reserving the cooking liquor. Set the chicken aside to cool.

3. Return the pan to the heat, spray with oil and add the chopped onion. Cook over a low heat for three minutes, stirring. Add the remaining curry powder and stir for a further few seconds.

4. Pour 200ml/7fl oz of reserved cooking liquor into the pan and bring to a simmer. Cook the onion for 5-6 minutes, or until most of the liquid has evaporated, stirring occasionally. Remove from the heat, spread across a plate and leave to cool for five minutes before transferring to the fridge until cold.

5. Tear the chicken into pieces and place in a bowl. Tip the rice and broccoli on top, add the cooled spiced onions, almonds, apple and tomatoes. Scatter with the coriander and sprinkle with lemon juice. Season to taste and serve.

One-Pan Salmon - Net Yourself Some Gains...

Ingredients:

400g of Baby New Potatoes
2 Tablespoons of Olive Oil
8 Asparagus Spears - Trimmed and Halfed
2 Handfuls of Cherry Tomatoes ( Approx 8-10)
1 Tablespoon of Balsamic Vinegar
2  Salmon Fillets - Skin on
Handful of Basil Leaves

Method:


Heat oven to 220C/fan 200C/gas 7.

Tip the potatoes and 1 tbsp of olive oil into an ovenproof dish, then roast the potatoes for 20 mins until starting to brown.

Toss the asparagus in with the potatoes, then return to the oven for 15 mins.Throw in the cherry tomatoes and vinegar and nestle the salmon amongst the vegetables.

Drizzle with the remaining oil and return to the oven for a final 10-15 mins until the salmon is cooked. Scatter over the basil leaves and serve everything scooped straight from the dish

33g of Protein per serving!

Steak Tartare!

Ingredients

• 480 g beef fillet tail
• 4 egg yolks
• And for the relish...
• 1 tsp anchovies
• 40 g gherkins
• 20 g capers
• 1 dashes brandy
• 25 g shallots
• 1 dashes Worcester sauce
• 1 tbsp dijon mustard
• 1 tsp paprika
• 1 drops tabasco
• 165 g ketchup

  Method

  • Prep the dish’s relish in advance: chop the anchovies, gherkins, capers and shallots into small pieces before seasoning and mixing with the rest of the relish ingredients. This will keep for up to a week in your fridge.
  • Now for the beef: to kill off any bacteria, bring a pan of salted water to the boil. As it boils, drop in your beef fillet for just 10 seconds, remove then drop into ice water for 10 seconds. This ensures it doesn’t start cooking. Dry the beef, dice into small mincemeat-size pieces and mix it with 120g of relish. Separate into patties serve with salad...get some spinach in there too!
    
    416 calories (Per serving)
    43g protein
    19g carbohydrates
    19g fat (4g saturated)
    

Low Fat Meatballs! Add this Italian powerhouse to your mealtime!

                            Ingredients:

Handful of Basil Leaves
500g Lean Beef Mince - 5% fat ideally
2 x Crushed Garlic Cloves
1 x Tablespoon dried Oregano
500g Jar or Carton of Passata
300g of Wholewheat Pasta
Parmesan Shavings at the end.

Method:

Chop half the basil leaves and reserve the rest for serving. Mix the chopped basil with the mince, garlic and oregano. Season and roll into 20-24 meatballs.

Heat the oil in a frying pan over a fairly high heat and brown the meatballs all over for 5-6 mins. Stir in the passata and bring to the boil. Turn down to a simmer and cook for another 10 mins.

Bring a large pan of water to the boil and cook the pasta following pack instructions. Once cooked, drain and spoon onto a serving platter or individual plates. Top with the meatballs, then shave over the Parmesan and scatter with the reserved basil leaves.

Great balls of gains with 36g per serving!

Oat Bran Banana Protein Muffins

Ingredients

• 1 2/3 cup oat bran
• 1 scoop vanilla protein powder (about 1/4 cup)
• 2 teaspoons baking powder
• 1 teaspoon cinnamon
• 2 small or medium very ripe bananas, mashed
• 1/2 cup unsweetened applesauce
• 1/2 cup nonfat plain greek yogurt
• 2 large egg whites (or 1 egg)
• 1 teaspoon vanilla extract

Instructions

1. Preheat oven to 400 degrees F. Spray 12 cup muffin tin with nonstick cooking spray or grease well with coconut oil
2. In a medium bowl whisk together oat bran, protein powder, baking powder and cinnamon; set aside.
3. In a large bowl, mix mashed banana, applesauce, greek yogurt, egg whites, and vanilla together until well combined and smooth. Add wet ingredients to dry ingredients and mix until just combined. Let batter sit two minutes to thicken a bit. Divide batter evenly into 12 muffin cups and bake 15 minutes or until toothpick inserted into center comes out clean. Transfer to a wire rack to cool for 10 minutes, then remove muffins from tin and place on wire rack to cool completely.
4. Muffins are best served warm with your favorite spread. Feel free to add in chocolate chips, berries, or nuts to the batter!

6.3 grams of protein per muffin, boost that by spreading with peanut butter!

Pork Cutlets With Sautéed Peppers and Beans

 Ingredients

2 x Tablespoons of Olive Oil

8 x Flattened Pork Cutlets

Salt and Pepper

2 x Red Peppers

2 x Large Shallots

Can of Canneloni Beans

20 Kalamata Olives ( halved)

Handful of flat leaf parsley

1 x Tablespoon of Flat leaf parsley

Directions

1. Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the pork with ¼ teaspoon each salt and black pepper. Working in 2 batches, cook the pork until browned and cooked through, 2 to 3 minutes per side; transfer to a plate.
2. Heat the remaining tablespoon of oil in a second large skillet over medium-high heat. Add the bell peppers, shallots, ½ teaspoon salt, and ¼ teaspoon black pepper. Cook, tossing occasionally, until softened, 5 to 7 minutes.
3. Add the beans, olives, parsley, and vinegar to the skillet and toss to combine. Serve the pork topped with the vegetable mixture.

 Per serving

• Protein 40 g
• Carbohydrate 16 g

Protein Pancakes - Easy and Tasty!

Ingredients

• 1/4 cup raw oats
• 1/4 cup cottage cheese
• 1/2 scoop protein powder
• 1/2 cup egg whites

Directions

1. Blend all the ingredients until a batter forms. Pour over a hot griddle.
2. Flip when the edges start browning.
3. Serve with a tablespoon of natural peanut butter and top with almonds.

Nutrition Facts:

 

Amount per serving:

 

Calories 269

Total Fat 3 g

Total Carbs 23 g

Protein 35 g

 

High-protein / Low Carb Carbonara - Buon giorno Gains!

 Enjoy a pasta treat with less carbs!

 

 

Ingredients

• 1 chicken breast
• 1 bacon rasher, fat removed, finely sliced
• 1 courgette
• 2 eggs
• 1 milk, splash
• 1 tsp mixed Italian herbs
• 2 tbsp parmesan 

Method

• Strip the chicken into thin ‘noodles’ – these are going to replace the pasta in your carbonara. Add to a pan and cook on high with the bacon for two minutes, or until it’s cooked through.
  
• Use a potato peeler to carve off skinny courgette noodles, then add to a separate bowl with whisked eggs and milk. Season with herbs, salt and pepper, and blast on high for a minute.
  
• Combine all the ingredients and cook for another minute, until the egg is cooked. Serve with the grated cheese.
  

Chicken and Soya Bean Salad

 

 

 

Ingredients

• handful frozen soya beans
• 1 skinless cooked chicken breast, shredded
• ¼ cucumber, peeled, deseeded and chopped
• ½ avocado, with flesh scooped out
  
  
  
• few drops Tabasco sauce
• juice ½ lemon
  
  

  , plus
• 2 tsp extra-virgin olive oil
• 5-6 Little Gem lettuce leaves
• 1 tsp mixed seed

Method

1. Blanch the soya beans for 3 mins. Rinse in cold water and drain thoroughly. Put the chicken, beans and cucumber in a bowl.
   
2. Blitz the avocado, Tabasco, lemon juice and oil in a food processor or with a hand blender. Season, pour into the bowl and mix well to coat.
   
3. Spoon the mixture into the lettuce leaves (or serve it alongside them) and sprinkle with the seeds. Chill until lunch, then serve with a lemon wedge.
   

Protein Flapjacks! Stacking while Snacking!

Ingredients

• 120g rolled oats
• 100g Meridian peanut butter
• 60g whey protein powder
• 125-150g skimmed milk (almond milk and other % fat milks can be used instead but weights may vary)
• 15g acacia honey

Directions

• Place whey and oats into large bowl; mix together
• Add milk and peanut butter and mix together until evenly mixed
• Add honey and stir evenly through mixture
• Line a baking tray with grease proof paper and drizzle a touch of coconut oil 
• Spread mixture onto paper (1-3cm thickness)
• Place in fridge for 30 minutes
• Pre-heat oven to 190 degrees C (gas mark 5)
• 10-12 minutes in oven
• Remove, slice and leave to cool

Nutritional Value

• Protein: 85g
• Carbohydrate: 110g
• Fat: 55g

To create a more calorific protein flapjack, simply use a mass-gainer style protein powder instead of whey, opt for full fat milk, top with a nut butter and add a handful of blueberries to the mixture.

Cheers to LDNM for this one! http://www.ldnmuscle.com/

Quinoa & Prawn Power Paella!

Quinoa & Prawn Power Paella

Serves: 7

Protein: 22 g per serving

Ingredients

• 1 yellow onion, diced
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 350g dry quinoa, rinse well
• 750 ml chicken stock - low salt ideally
• 1/4 teaspoon crushed red pepper flakes
• 1 bay leaf
• 1/2 teaspoon saffron threads (optional, Tumeric)
• 1/2 teaspoon Spanish paprika
• 1/2 teaspoon black pepper
• sea salt to taste
• 1/2 cup sliced sun-dried tomatoes, packed in olive oil
• 1 red bell pepper sliced
• 200g frozen green peas
• 450g king prawns raw

Method: 

In a large deep frying pan, heat oil to medium-low and fry onions until tender, about 5 minutes. Add sliced bell pepper strips and fry an additional 4 minutes. Add garlic and fry 1 minute. Add quinoa, chicken broth, red pepper flakes, bay leaves, saffron, paprika, black pepper and salt. 

Cover and bring to a boil, reduce heat to a low boil, and continuing cooking approximately 10 minutes or until most of the liquid has been absorbed.

Add sun-dried tomatoes, peas and prawns, cover and continuing cooking 5 minutes. Remove from heat, leave covered and allow to set 10 minutes. 

Remove the bay leaf and serve.

Smoked Salmon and Broccoli Frittata! Egg-cellent source of Protein!

This  recipe for smoked salmon and broccoli frittata is quick to prepare and very tasty, making it an ideal midweek supper.

Nutritional analysis per portion:

Energy: 165kcals; Protein: 16.8g; Total fat: 10.6g; Sat fat: 2.7g; Carbs: 0.9g; Salt: 1.1g

Serves 2

Ingredients

• 100g tenderstem broccoli, trimmed
• 1 tsp olive oil
• 3 large eggs
• salt and freshly ground black pepper
• 25g smoked salmon, chopped
• 1 tbsp chopped fresh dill

Method

1. Cook the broccoli in boiling water for 3 mins or until just tender. Drain in a colander and rinse in cold water until cold. Drain.
2. Heat the oil in a medium non-stick frying pan. Beat the eggs with seasoning. Add the broccoli to the pan and sauté for 2 mins. Pour over the eggs and cook for 3-4 mins or until the base has set.
3. Scatter the salmon and dill over the frittata and cook under a hot grill for 2 mins or until the top has set. Cut into wedges and serve with salad.

Chilli Con Carne - The healthiest way!

Everyone loves a good Chilli, and it being so healthy is a real win....enjoy!!

Ingredients

• 500g lean minced beef (5%  fat)
• 2 medium onions, chopped
• 3 garlic cloves, peeled and finely chopped
• 1–2 tsp hot chilli powder
• 2 tsp ground cumin
• 2 tsp ground coriander
• 2 tbsp plain flour
• 150ml red wine or extra stock
• 300ml beef stock, I use Knorr...really tasty!
• 400g can of chopped tomatoes
• 400g can of red kidney beans, drained and rinsed
• 2 tbsp tomato purée
• 1 tsp caster sugar
• 1 tsp dried oregano
• 1 bay leaf
• flaked sea salt
• freshly ground black pepper

Method

1. Place a large non-stick saucepan over a medium heat and add the beef and onions. Cook together for 5 minutes, stirring the beef and squishing it against the sides of the pan to break up the lumps. Add the garlic, 1–2 teaspoons of chilli powder, depending on how hot you like your chilli, and the cumin and coriander. Fry together for 1–2 minutes more. Sprinkle over the flour and stir well.
2. Slowly add the wine and then the stock, stirring constantly. Tip the tomatoes and kidney beans into the pan and stir in the tomato purée, caster sugar, oregano and bay leaf. Season with a pinch of salt and plenty of freshly ground black pepper.
3. Bring to a simmer on the hob, then cover loosely with a lid. Reduce the heat and leave to simmer gently on a low heat for 35 - 45 minutes, stirring occasionally until the mince is tender and the sauce is thick.
   
   Taste, Season more if needed and serve!

ingredients

• Low calorie cooking spray
• 1 large onion, finely chopped
• 2 garlic cloves, finely chopped
• 2 fresh chillies, deseeded and chopped
• 2 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp paprika
• Pinch cayenne pepper
• 400g tin chopped tomatoes
• 1 level tbsp tomato purée
• 300ml beef stock
• Salt and freshly ground black pepper
• 500g lean beef mince (5% fat or less)
• 200g can red kidney beans
• Chopped fresh coriander leaves, to garnish

method

1. Spray a large saucepan with low calorie cooking spray and fry the onions gently over a low heat for 6-8 minutes, until softened and golden. Add the mince and stir fry for 5-6 minutes.
2. Add the garlic, chillies and all the spices and continue frying, stirring occasionally, for 2-3 minutes.
3. Add the canned tomatoes, tomato purée and stock. Stir well and bring to the boil. Reduce the heat and simmer gently for 15 minutes, until the liquid is slightly reduced.
4. Season with salt and pepper and the drained kidney beans. Heat through gently for about 5 minutes.
5. Serve hot, sprinkled with chopped coriander leaves.

- See more at: http://www.slimmingworld.co.uk/recipes/chilli-con-carne.aspx#sthash.y6GI76oB.dpuf

ingredients

• Low calorie cooking spray
• 1 large onion, finely chopped
• 2 garlic cloves, finely chopped
• 2 fresh chillies, deseeded and chopped
• 2 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp paprika
• Pinch cayenne pepper
• 400g tin chopped tomatoes
• 1 level tbsp tomato purée
• 300ml beef stock
• Salt and freshly ground black pepper
• 500g lean beef mince (5% fat or less)
• 200g can red kidney beans
• Chopped fresh coriander leaves, to garnish

method

1. Spray a large saucepan with low calorie cooking spray and fry the onions gently over a low heat for 6-8 minutes, until softened and golden. Add the mince and stir fry for 5-6 minutes.
2. Add the garlic, chillies and all the spices and continue frying, stirring occasionally, for 2-3 minutes.
3. Add the canned tomatoes, tomato purée and stock. Stir well and bring to the boil. Reduce the heat and simmer gently for 15 minutes, until the liquid is slightly reduced.
4. Season with salt and pepper and the drained kidney beans. Heat through gently for about 5 minutes.
5. Serve hot, sprinkled with chopped coriander leaves.

- See more at: http://www.slimmingworld.co.uk/recipes/chilli-con-carne.aspx#sthash.y6GI76oB.dpuf

Sicilian Fish Stew - Light and Nutritious

This is a great meal for an easy dinner, packed with flavor and at 20g of protein per serving a decent way to load up post work out!

• 250g of white fish.  - Tilapia is a good one if on a budget
• 50g couscous ( could also try Quinoa)
• 1 large white onion
• 2 large stalks of celery
• Tin of chopped tomatoes
• 3 cloves of garlic
• Small glass of white wine
• Half a teaspoon of ground chili flakes
• 400ml vege stock
• The juice and zest of half a lemon
• A decent handful of fresh parsely

Heat a tablespoon of olive oil in a large pan and add the crushed garlic, chopped onion and celery and chilli flakes.
Season with some salt and pepper and cook for around 10 minutes until the onion has softened. Add the tomatoes and their juice, crushing them up a little in the pan.

Pour in the stock and wine, bring to the boil and cook for a few more minutes before adding the couscous.

Turn down low to a simmer before adding the fish, flaking it into big chunks.

Cover and leave for 10 minutes until the fish is cooked.

Serve with the  lemon juice and zest and chopped parsley on top.


 

Guilt Free Fish and Chips

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Guilt Free Fish and Chips (serves 4)

You will need

A heavy bottom skillet pan and a cooking thermometer
175g all-purpose flour
3 tbsp cornstarch
1 ½ tsp baking powder
1 tsp salt
200ml sparkling water
1 egg white
550g haddock fillets
4 Desiree potatoes
400ml grapeseed oil

The kitchen countdown

1 hour
Peel the spuds and slice lengthwise into ½-inch-thick slices, then into ½-inch-thick sticks. Rinse well, place in a large pot, cover with water, season and place over medium heat. Gently poach for 7 minutes. Drain, then place the chips in a single layer on a clean tea towel. Cover with another towel and gently press down to dry them. Any remaining water left will interfere with the frying process.

48 minutes
While the chips are drying, prepare the fish batter. Mix the flour, cornstarch and salt in a bowl large enough to accommodate the fish fillets later. Measure 3 tbsp of the flour mixture and stick them on a plate. Add the baking powder, cold fizzy water and egg white to the bowl mix. Stir, but don't go mad on the mixing. Lumpy batter is fine. In fact, use a chop stick to stir so you don't overdo it.

38 minutes
Pour the grapeseed oil into a heavy-bottomed pot. Make sure it's no more than a third full. Now heat the oil to 190˚C degrees (use the digital thermometer). Pre-heat the oven to 180˚C. Rinse a fillet then pat dry with a paper towel. Season then coat with the flour you kept aside. Now dip the fish in the batter mix. You may need to add a bit more water to the batter if it's too thick to coat the fish.

25 minutes
When the oil is at 190˚C, lower the fish in. It will spit, so wear an oven glove and use tongs. Fry the fillet for 4 minutes, 2 minutes each side. When it's done, place on a greased baking sheet and tuck it in the oven to keep warm. Allow the oil to reheat for a minute before adding the next fillet. Reduce the heat of the oil to 175˚C then add the chips a handful at a time, frying for 4 minutes. Remove with a slotted spoon and place in a bowl lined with a paper towel. Take the fish out of the oven and serve your culinary tour de force with a wedge of lemon.

Oriental Salmon - Soy much Protein!

Oriental Salmon Traybake

This little beauty packs 80g of protein per 350 gram and is a nice quick, but tasty dinner if you are in a rush!

Ingredients:

2 x Salmon Fillets - Skin on
2 x Tablespoon of light soy sauce
3/4 Spring Onions - Finely diced
1 x Lemon - Half sliced, half juiced
Olive Oil  - 1 x Tablespoon
Head of broccoli, broken into small florets

Method

1. Heat oven to 180C/160C fan/gas 4. Put the salmon in a large roasting tin, leaving space between each fillet.
   
2. Wash and drain the broccoli and, while still a little wet, arrange in the tray around the fillets. Pour the lemon juice over everything, then add the lemon quarters.
   
3. Top with half the spring onions, drizzle with a little olive oil and put in the oven for 14 mins. Remove from the oven, sprinkle everything with the soy, then return to the oven for 4 mins more until the salmon is cooked through. Sprinkle with the remaining spring onions just before serving.
   
   40g of protein per fillet!!