I recently purchased the new High Protein Handbook No. 5 from Scott Baptie, and this little recipe was my first one I tried, I have to say it was super tasty and very nutritious too.
1 tsp coconut oil
2 Chicken Breasts – chopped into chunks
1 sweet potato – chopped into chunks
1 onion – chopped
1 tsp dried garlic granules
1 tsp ginger
1 red pepper, chopped into chunks
1 tbsp curry powder
1 tsp paprika
1 tbsp fish sauce
200ml coconut milk
1 tsp chilli powder
Salt & pepper to taste
- Melt the coconut oil in a pan, season the chicken and add to the pan to brown then removed with a slotted spoon.
- Add the onion, pepper, sweet potato, garlic and ginger and brown.
- Add the chicken back to the pan and add the fish sauce, paprika, curry powder, chilli and coconut milk, reduce to a low simmer and cook covered for about 1-2 hours.
- Remove lid, turn heat up slightly and allow to cook uncovered for about 20-30 minutes or until the sauce thickens.
- Serve on its own or with some steamed wholemeal rice.
Love these little baked egg boats, such a super simple dish for a lazy breakfast morning. Nutritious, tasty and low in calories and fat.
1 1/2 Wholemeal Sandwich thins (or you could use bread)
knob of butter melted
2 large eggs
small handful of baby spinach
1 tsp smoked paprika
- Preheat your oven to 180 deg
- Spray a baking tin with a little low fat spray oil
- Brush the thins with the melted butter, both sides & mould into the baking tin, bake in the oven for 5 minutes
- Place the spinach into the boats and whisk the eggs, pour into the boats, sprinkle with chilli and paprika and season.
- Bake for about 15-20 minutes until set and browned.
- Serve. Yummy!
Packed with 3 of your 5 a day this tasty meal is super high in vitamins and flavour. Any excuse to get my KitchenAid mini processer out though…lol!
Makes 2 Servings
300 g Potatoes
1 bunch of asparagus
100g fresh peas or canned
1 red chilli
2 handfuls of baby spinach
2 Scottish cod fillets
- Wash the potatoes and cut into small chunks, keep skin on as that is where the most flavour is. Place in a pan of slightly salted boiling water and cook for about 10 minutes or until soft.
- Add the asparagus and peas to the pan and cook further for 3-4 minutes, drain and put into a food processor.
- Add the spinach, lemon zest and seasoning to the processor and pulse until blended together.
- Cook your cod to your preferred method. I steam cooked mine but you could pan fry for crispy finish.
- Divide up the mash and serve with the cod on top, to finish sprinkle with chilli and lemon juice.
Home comfort food, there is nothing better sometimes than a big bowl of a warming hearty stew. This was absolutely delicious and so filling.
Low calorie Spray oil
1 red onion chopped
1 tsp garlic granules or 1 clove crushed
1 red chilli (chopped) or 1 tsp crushed chillies
225g can of red kidney beans
225g can of cannellini beans
225g can of chickpeas
1 tbsp tomato paste
350ml vegetable stock
1 red pepper, chopped
225g can chopped tomatoes
90g fresh broad beans
1 tbsp fresh coriander, chopped
paprika to garnish
Soured cream to serve
- Heat the oil in a fry pan and add the onion, garlic & chilli and fry until softened.
- Add the kidney beans, cannellini beans, chickpeas and tomato paste and stir through.
- Pour over the stock and bring to the boil, reduce and simmer for about 15 minutes. Then add in the pepper, tomatoes and broad beans.
- Cover with a lid and simmer for about 20 minutes until vegetables are tender. Add in 3/4 of the coriander and mix through.
- Serve into bowl and top with 1 tbsp sourced cream, sprinkle over some paprika and remaining coriander.
I love this recipe, another great find from PON
Quick & Easy to make, full of flavour, refreshing, light and only 190 Kcal per serving, whats not to like. We had these for lunch with a cheeky wee low cal beer. Yummy!
2 small Fresh cod Fillets cut into strips
1/4 tsp mild chilli powder
1/4 tsp garlic granules
1/4 tsp ground coriander
Salt & rainbow pepper
Handful of mixed leaves (I used watercress, spinach & rocket)
2 spring onions – finely chopped
4 small corn tortillas (or low calorie ones)
2 x Wedges of lime
4 tsp Low fat greek yoghurt
1 tsp chilli flakes
- Heat a little oil in a pan on high heat.
- Sprinkle Chilli powder, garlic and coriander over the fish slices and add the fish to the pan, cook for about 4 minutes then flip and cook for a further 3-4 minutes until slightly browned & crisp.
- Meanwhile, heat your tortillas as per packet instructions and place the green leaves, chopped spring onion and a little coriander onto the tortilla.
- Once fish is cooked through, place onto the green leaves, season with salt & pepper, add a dollop of yoghurt, sprinkle with chilli flakes and squeeze lime juice over, Serve. Yum Yum!
Oh yes!……I know your looking at that and thinking jeezo that looks super tasty……and guess what you’d be right. Not only that, its only 492 Kcal per serving…..OMG! Tasty, Healthier, Lower in Calories and easy to make. Win! Win!
Another belter of a recipe from NOM!
3 Chicken Breasts – cut into strips, fat removed
2 yellow or red peppers thinly sliced
2 large onions thinly sliced
1 tbsp ground cumin
1/2 tbsp ground coriander
1 tsp mild chilli powder
1/2 tsp dried chilli flakes
salt & pepper to taste
1 x 500g carton passata
1 x 400g kidney beans
2 x low calorie corn tortillas
70g low fat mozzarella
40g reduced fat cheddar cheese
- Preheat your oven to 180 deg fan and line the base of a 24cm springform tin with baking paper
- Add the chicken strips to a low-medium heat fry pan and brown.
- Add in the peppers and onions and brown, then add in the spices and mix through until coated.
- Add in the passata and kidney beans and simmer for about 10-15 mins.
- Put a layer of the chicken mix into the springform tin, then layer with 1 of the tortillas, then another layer of chicken mix, then another tortilla then another layer of chicken mix. Top with chunks of mozzarella and sprinkle grated cheese over.
- Put into the oven for 25 minutes or until cheese is lovely and browned and bubbling. Serve.
This little dish was super tasty with a little kick, perfect for a Saturday night dinner. My ultimate favourite is 1 pan cooking (well kinda..lol), don’t you just love throwing everything in to 1 pot, easy cooking, less washing up….lol!
We served this with a glass of Chardonnay and it went perfectly well.
6-8 Beef Meatballs (sliced in half)
150g pasta (I used wholewheat Fusilli)
200g tin tomatoes
75g chopped chorizo (good quality, we love Picante)
1 red onion (chopped)
1 red pepper (chopped)
1 carrot (chopped)
1 garlic clove (crushed)
1 tsp dried thyme
1 tsp dried basil (I would recommend using fresh, but unfortunately I didn’t have any)
1 chopped chilli or 1 tsp dried chillies
1 tbsp tomato paste
1/2 tsp sugar
Salt & Pepper to season
Parmesan to garnish
- First bring to the boil a pan of salted water and cook pasta for about 8-10 minutes, Save about 1/2 cup of the pasta water, drain pasta and set aside.
- Meanwhile, heat 1 tbsp oil in a pan, add the meatballs & chorizo and brown all over. When browned remove with a slotted spoon and put to the side.
- Heat 1 tbsp oil and add the peppers, onions, carrots, garlic and thyme and gently cook until slightly tender.
- Return the meatballs and chorizo back to the pan, add the sauce and bring to a simmer for a few minutes until meatballs are cooked through.
- Then add the pasta to the pan along with the remaining pasta water and simmer for a further 5 minutes to warm through.
- Serve with some grated parmesan and chopped basil. Yummy!