5 Healthy Recipe’s

Keep you and the family healthy and in-shape using these SImple & tasty recipes

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One-Pot Coconut Chicken Curry

Serves 4

Per Serving: (approx) 500kcal | Protein 25g

Instructions:

Place all ingredients into a ‘slow cooker’ except for the coconut milk. Cook on high for 4 hours.

After 4 hours, stir in the coconut milk and season to taste with salt and pepper. Allow to sit for a moment.

Serve onto a bed of rice and enjoy!

Ingredients: 

400g boneless chicken thighs, diced.

1-2 cups of chicken stock

2-4 tablespoon Thai red curry paste (Mae ploy)

1 tablespoon Soy Sauce

3 cloves minced garlic

1 tablespoon minced ginger

1 Small Butternut Squash (diced)

1-2 chilli peppers

1 large red bell pepper (sliced)

400ml can coconut-milk

1 medium yellow Onion (chopped)

1 tablespoon coconut sugar / Brown sugar

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Loaded Burger Bowl

Serves 4

Per Serving: (Approx) 182kcal | Protein 23g

Instructions:

Spray a large, frying pan with low calorie cooking spray and place over a high heat. 

Add your beef mince, onion and garlic, and stir fry for 6-7 minutes or, until your beef is cooked through and your onions have softened.

Season to taste with salt and pepper.

Meanwhile, put all your Low Calorie Burger Sauce ingredients into a bowl with 4 tablespoons of water and whisk until well combined.

Mix together your lettuce, gherkins, onions and tomatoes and divide between four wide bowls.

Spoon your beef mixture on top, drizzle your low calorie burger sauce on top and serve hot.

Ingredients: 

400g Extra Lean Beef Mince

1 x Onion Chopped

1 x Garlic Clove, Crushed

Salt & Freshly Ground Black Pepper

½ Iceberg Lettuce, Roughly Shredded 

8 x Gherkins, Sliced 

1 x Red Onion, Chopped 

2 x Tomatoes, Chopped 

Low Calorie Cooking Spray

*Burger Sauce (if you’re not making your own)

*For A Low Calorie Burger Sauce

3 Tbsp. Extra-Light Mayonnaise

5 Tbsp. Fat Free Fromage Frais 

1 Tbsp. American-Style Mustard 

2 Tbsp. Tomato Purée 

2 Tsp. White Wine Vinegar 

½ Tsp. Garlic Salt 

¼ Tsp. Onion Granules

*Calories not included

Wild Salmon Veggie Bed

Serves 1: (approx) 395kcal | Protein 32g

Ingredients:

1 Salmon Fillet

2 Carrots

1 large courgette

1 tbsp balsamic dressing

1 small red onion , finely chopped

Instructions:

Cook the Salmon fillet.

Shred the carrots and courgette into long strips with a peeler or grater.

Stir the balsamic vinegar and red onion together in a small bowl, then spoon on top of the veg.

Place salmon on the veggie bed

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Breakfast Burrito (v)

Serves 1: (approx) 428kcal | Protein 21g

Instructions:

Whisk the chipotle paste with the egg and some seasoning in a jug.

Heat the oil in a large frying pan, add the kale and tomatoes.

Cook until the kale is wilted and the tomatoes have softened.

Pour the beaten egg into the pan and scramble.

Layer everything into the centre of your wrap, topping with the avocado

Fold the wrap and enjoy!

Ingredients:

1 tsp chipotle paste

2 egg

1 tsp rapeseed oil

50g kale

7 cherry tomatoes, halved

½ small avocado, sliced

1 wholemeal tortilla wrap, warmed

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Chocolate Peanut Butter Protein Balls

Serves 24

Per Serving: (approx) 104 kcal | Protein 5g

Instructions:

Place oats, peanut butter, honey, protein powder and chocolate chips in a large bowl and stir to combine.

Getting the mixture to combine takes some work and it may seem too thick at first, but it will come together as you keep mixing.

If it is too try, add a splash of water / almond milk

Once combined, form the dough into balls.

Store in a covered container in the fridge or freezer.

 Ingredients:

1 1/2 cup old-fashioned rolled oats

1 cup natural peanut butter

1/4 cup honey or maple syrup

2 scoops (about 50–60 grams) chocolate protein powder

2 Tablespoons chocolate chips

Enjoy!

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