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!