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CHILLI CHICKEN & PEANUT WRAPS

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Ingredients – Serves 4

  • 4 tablespoons soy sauce
  • 3 tablespoons oyster sauce
  • 3 tablespoons water
  • 1 tablespoon chilli paste
  • 1 tablespoon honey
  • 1 tablespoon fresh ginger
  • juice of 2 limes
  • 2 garlic cloves
  • 2 onions
  • 2 tablespoons sesame oil
  • 500g chicken or turkey mince
  • 1/2 cup lightly salted peanuts, chopped
  • 150g rice noodles
  • 12 leaves of lettuce
  • chopped coriander, spring onions, and peanuts for topping

Method

  • To make the sauce mix together, soy sauce, oyster, water, chilli paste, honey, ginger, limes, garlic and onions.
  • Pour the sauce into a bowl with the mince and peanuts. Marinate for 15 minutes.
  • Soak the rice noodles in warm water until soft, then drain and rinse with cold water. Cut into small pieces.
  • Heat the coconut oil in a pan., add the mixture and cook for 10 minutes.
  • Add the noodles and stir-fry for another 5 minutes, add extra lime juice if needed.
  • Serve on lettuce leaves, top with coriander, spring onions and peanuts.

LOW CARB SUSHI

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Ingredients

  • 5 oz Smoked salmon
  • 1 Cucumber
  • 1/2 Avocado, medium
  • 16 oz Cauliflower
  • 5 sheets Nori
  • 1 tbsp Soy sauce
  • 1 tbsp Rice vinegar, unseasoned
  • 6 oz Cream cheese

Method

  • Blitz the cauliflower into rice-sized pieces by pulsing. Make sure not to over-processes.
  • Slice the cucumber into strips, discard the middle.
  • Cook the cauliflower rice and add soy sauce to season.
  •  Mix the cauliflower with the cream cheese and rice vinegar and leave to cool in the fridge.
  • Slice 1/2 an avocado into small strips.
  • Use nori sheets down on a bamboo roller and add the cauliflower mixture.
  • Leave about 3/4 inches of space at the top. Make sure this is quite a thin layer.
  • Layer the other filings, cucumber, avocado and salmon.
  • Roll sushi tightly using bamboo cut into rolls.
  • Serve and enjoy!

COURGETTE FRITTERS

COURGETT FRITTERS

Ingredients

  • 4 cups shredded courgette
  • 2/3 cups all-purpose flour
  • 2 large eggs, lightly beaten
  • 1/3 cup sliced scallions
  • 2 tablespoons olive oil

 Method

  • Shredded the courgette, place in a bowl and sprinkle lightly with salt.
  • Allow the courgette to stand for 10 minutes.
  • Squeeze out as much liquid from the courgetteas possible.
  • In a large bowl, add the courgette, flour, eggs, sliced scallions, salt and peppe.
  • Stir until the mixture is combined.
  • Add the olive oil to a pan, once hot add 2-3 scoops of the mixture and press into a fritter.
  • Cook for 2 to 3 minutes on each side.

COURGETTI PASTA WITH CHICKEN AND PESTOCourgetti Pasta - Chicken and Green Pesto

Ingredients (Serves 4)

  • 1 tablespoon Olive oil or spray light
  • 4 large chicken breast fillet
  • 1-2 cloves garlic
  • 1 large onion
  • Salt and freshly ground black pepper
  • 10-12 mushrooms
  • 500g Courgetti
  • 1 heaped dessert spoon Pesto

 Method

  • Use a spririlizers to make the courgetti.
  • Chop finely all ingredients – garlic, onion and mushrooms.
  • In a large frying pan add the olive oil, chicken pieces, garlic, onion and mushrooms; fry for 10 minutes. (until your chicken is golden)
  • Add the pesto and stir
  • Add the courgette ribbons and carefully stir into the chicken mix – cook for a 2-3 minutes

GARLIC & PARMESAN GREEN BEANS

Garlic & parmesan greenbean fries.

Ingredients (Serves 4)

  • 3 cups green beans
  • 2 cloves garlic (minced)
  • 1 large egg
  • 1/2 tsp salt
  • 4 tbsp parmesan

Method

  • Whisk the oil, garlic, egg and salt together.
  • Add the green beans to the mixture and coat well.
  • Lay the beans evenly on a baking tray, sprinkle with parseman
  • Bake for 12-15 minutes or until golden.

 

CHUNKY GUACAMOLE

Guacamole

Ingredients (Serves 2)

  • 1 large ripe tomato
  • 3 avocado
  • juice 1 large lime
  • handful coriander
  • 1 small red onion
  • 1 red chilli, deseeded

Method

  • Finely chop tomato, coriander, red onion and chilli.
  • Scoop out avocado and place in a bowl with the other ingredients.
  • Add the lime juice and roughly mash with a fork.

 

ROASTED POBLANO PEPPERS WITH BAKED EGGS, CHEESE AND GUAC

Roasted poblano peppers with baked eggs, cheese and guac.

Ingredients (Serves 1)

  • 1 poblano pepper – stemmed, pepper slit down 1 side, and seeds removed
  • 1 teaspoon olive oil
  • 2 eggs
  • 1 1/2 teaspoons milk
  • 1 small tomato, diced
  • 2-3 mushrooms, chopped
  • 1 onion, finely chopped
  • 1 1/2 teaspoons chopped fresh coriander
  • salt and ground black pepper to taste
  • 1/4 cup shredded lowfat chedder cheese blend

Method

  • Preheat the oven and lightly grease a baking sheet.
  • Lightly coat both sides of poblano pepper with olive oil; place pepper, cut side up, onto the baking sheet.
  • Bake until pepper is tender and skin starts to brown, 20 to 30 minutes.
  • Whisk eggs and milk together in a bowl; fold in tomato, mushroom, green onion, coriander, salt, and black pepper.
  • Cook and stir egg mixture until eggs are set, about 5 minutes.
  • Spoon egg mixture into poblano pepper and top with lowfat cheddar cheese.
  • Bake in the oven until cheese is melted, 3 to 5 minutes.
  • Top with a teaspoon of chunky guacamole.

20 MINUTE SESAME CHICKEN STIR-FRY

Chicken-Green-Bean-Stir-Fry-an-easy-and-fast-dinner-recipe

Ingredients (Serves 4)

  • 4 Chicken breasts, boneless skinless
  • 1 clove Garlic
  • 2 tbsp Ginger
  • 1 tsp Coconut oil
  • 4 cups Green beans an dveg of your choice
  • 1/4 cup Chicken stock, low sodium
  • 2 tbsp Soy sauce, low sodium
  • 1 tsp Chili paste
  • 1/4 tsp Pepper
  • 1/2 tsp Salt
  • 1 Scallions
  • 1 tbsp Seasame seeds
  • Serve with brown rice

Method

  • Prepare and chop chicken and vegetables
  • Heat the oil in the pan, and cook chicken until brown
  • Set the chicken aside in a small bowl until later
  • Stir-fry the green vegetables, garlic, ginger
  • Mix chicken stock, chilli paste and soy sauce together and pour into the wok
  • Add the chicken again
  • Stir-fry until vegetables are tender
  • Sprinkle the scallions and sesame seeds on top
  • Serve with a portion of brown rice

IMMUNE BOOSTING CARROT & GINGER

carrot soupIngredients (Serves 4)

  • 1-2 inch piece of fresh ginger, chopped
  • 500g carrots, chopped
  • 1 large onion, chopped
  • 1.2 litres vegetable stock
  • 1/2 cup skim milk
  • Ground black pepper

Method

  1. Put the carrots, onion and ginger into a large saucepan with the stock.
  2. Bring up to the boil, then simmer until the vegetables are tender.
  3. Blend the soup to a puree until smooth. Add the skimmed milk and blend again until it is thoroughly mixed in.
  4. Reheat gently, then serve.

 

GREEN GOODNESS SMOOTHIE

green juiceIngredients (Serves 1)

  • 2 cups of leafy greens – Spinach or Kale
  • Add water or a liquid of your choice – almond milk or coconut water
  • 1 cup of fruit – banana, mango, pineapple, apple
  • Top with chia seeds or some blueberries and mint leaves

Method

  • Blend the green leaves and water together in a blender
  • Add the fruit and blend again until smooth

 

PROTEIN PANCAKES

Protein Pancakes

Ingredients (Serves 1-2)

  • 1 scoop of Proform/Profemme chocolate or vanilla
  • 2 tablespoons gluten-free baking mix
  • 2 tablespoons ground flax seeds
  • 1/2 teaspoon baking powder
  • 2 eggs, lightly beaten
  • 1 banana, mashed
  • 4 tablespoons almond milk 
  • TOPPINGS
  • 1 teaspoons runny honey
  • 2 tablespoons fat-free Greek yoghurt
  • 4 fresh figs or fruit of your choice

Method

  1. Mix all dry ingredients together and whisk
  2. In a separate bowl, combine the egg, banana and almond milk
  3. Gently pour the egg, banana and almond milk mixture into the dry ingredients
  4. Pour the mixture into a heated pan, make four small pancakes and cook for 2-3 minutes until bubbles appear on the surface
  5. Flip and cook for another 2-3 minutes