Apr 15

Minted Chicken Fillet with Greek yoghurt (1 portion)

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Ingredients:

 

1x 120g chicken fillet, cut into strips

2x tsp olive oil

1x tsp dried mint

1x tbsp. dbl cream Greek yoghurt

1x mini cucumber

1x tomato

Salt to taste

 

Calories: 390

 

Method:

 

Heat your olive oil in a frying pan.  Toss in your chicken strips, dried mint and salt to taste.  Stir-fry for 8-10min (until cooked through but not dried out).

 

Slice your tomatoes and cucumber.  Plate, and dress your chicken with the Greek yoghurt.

 

Enjoy!

Apr 15

Rice Paper wraps stuffed with Pork (4 portions)

photo (6)

Ingredients:

 

300g pork mince

2x tbsp. sunflower oil

1x large white onion, diced

2x large baby marrows, grated (approximately 2 cups)

1x mini green cabbage, shredded (approximately 4 cups)

2x tsp. ginger powder

1x large garlic clove, minced

12x rice paper wraps

 

Dipping sauce:

1x tbsp. sugar and salt free peanut butter

1x tbsp. honey

2x tbsp. soya sauce

Optional extra, dried chili flakes

 

Calories: 335 (includes dipping sauce) per portion

 

Method:

 

Heat your oil in a pot, then toss in your diced onion, ginger powder and garlic.  Once the onions have softened (approximately 5mins) add your pork mince and brown for another 5-8mins.  Stir in your grated baby marrow and shredded green cabbage, then place a lid on your pot and reduce heat.

 

For your dipping sauce, heat your peanut butter and honey in a suitable microwave bowl on a low temperature for 30 seconds (you might need to repeat this depending on your devices power watt).  Remove, then whisk in your soya sauce until your sauce is smooth.

 

Soften your rice paper wraps by dipping them into warm water, then move them across to their plate, spoon in your pork mixture and fold the ends like you would a present.  Flip over, and coat with dipping sauce.

 

Enjoy!

Mar 12

Prawn, Basil and Mango Salad (2 portions)

photo 2 (3)

Ingredients:

 

200g peeled and deveined prawn meat

1x tsp. olive oil

1x tsp. unsalted butter

1x tsp. dried chili flakes

1x tsp. ginger powder

1x garlic clove, minced

1x packet bean sprouts (50g)

1x cup basil leaves, chopped (20g)

2x spring onions, chopped

1x mango, peeled and sliced (2 cups)

50g rice noodle

Salt to taste

 

Calories: 465 per portion

 

Method:

 

Blanch your rice noodles for 5-10mins in boiled kettle water then drain and set to one side.

 

Peel your fresh mango and cut into long strips.

 

Heat your olive oil and butter in a frying pan.  Add your prawns, dried chili flakes, ginger powder, garlic and salt to taste.  Once the prawns turn pink (about 3-5mins), throw in the basil and bean sprouts and remove from heat.

 

Plate your rice noodles, followed by the fresh mango slices, then top with your prawn mixture and garnish with spring onions.

 

Enjoy!

Mar 12

Mustard Pork Greens (1 portion)

photo 2 (4)

Ingredients:

 

1x pork fillet, diced (100g)

2x tsp. sunflower oil (10mls)

1x tsp. wholegrain mustard

½ tsp. ginger powder

1x cup green beans, ends removed

1x cup julienne style sliced cucumber

Salt to taste

 

Calories: 380 per portion

 

Method:

 

Steam your green beans until al dente (about 5mins).

 

Heat your oil in a frying pan.  Add your pork meat and ginger powder and brown for 5-8mins.  Add your wholegrain mustard, steamed green beans and reduce heat.

 

Slice your cucumber julienne style (length ways).

 

Plate and enjoy!

Mar 12

Chicken, Corn and Cabbage Salad (2 portions)

chicken 2

Ingredients:

 

250g chicken breast fillets, diced

1x tbsp. sunflower oil

2x tsp. chicken stock powder

¾ cup frozen corn

2x mini green cabbage, shredded (approximately 6 cups)

1x Mediterranean cucumber

 

Calories: 385 per portion

 

Method:

 

Heat your oil in a large stir-fry pan.  Toss in your diced chicken and chicken stock powder and cook until golden brown (approximately 5-8mins).  Add your frozen corn and shredded cabbage.  Stir fry for 2-3mins then turn off the heat, but leave the pan on the plate.

 

Slice your cucumber, plate and enjoy!

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