36g 62g 6g 470kcal - Shredded By Science

Transcription

Summer Fruit Bagel
Breakfast
Serves: 1
Shopping & Ingredients List:
1 Raisin & Cinnamon Bagel, split
30g Philadelphia Light
100g mixed Summer Fruits, defrosted &
drained
1 scoop Vanilla Whey
1 fresh Strawberry, sliced
Method
1. Toast bagel until lightly browned.
2. In a food processor blend together soft cheese, fruit & whey.
3. Spread bagel with whey & cheese mix. Top with sliced strawberry. Serve immediately.
Macro info per serving
Protein
Carbs
Fat
Energy
36g
62g
6g
470kcal
www.shreddedbyscience.com
Strawberry Chia Overnight Breakfast
Breakfast
Serves: 1
75g Stawberries, hulled & chopped
200ml Almond Milk
40g Vanilla Protein Powder
20g Chia Seeds
Method
1. Place strawberries, milk & whey & blend until smooth.
2. Pour into lidded container & add chia seeds. Store in fridge. Give an occasional shake in first couple of hours.
3. Next morning will have thickened into pudding like consistency for breakfast.
Protein
Carbs
Fat
Energy
36g
27g
10g
337kcal
Smoked Haddock & Eggs
Breakfast
Serves: 4
4x125g Smoked Haddock fillets
4 large Eggs
125g raw Baby Spinach or steam normal
spinach
600ml Fish Stock
Method
1. Place haddock in saucepan with water/fish stock. Bring to the boil, reduce to simmer & gently poach for 4-5
mins. Remove with slotted spoon to plate & cover with foil to keep warm.
2. In the same saucepan, bring back to the boil, crack in eggs & poach for 3 mins (soft set).
3. Serve immediately on bed of spinach with haddock topped by egg.
Protein
Carbs
Fat
Energy
44.2g
2.2g
8.2g
259.4kcal
Banana Yogurt Pots
Breakfast
Serves: 2
300g 0% Total Greek Yogurt
2 Bananas, sliced
2 scoops of Banana Protein Powder
20g Walnuts, toasted
Method
1. To toast walnuts, heat a non-stick frying pan over a medium heat. Add the walnuts & stir until can smell the
nutty aroma & are beginning to brown. Remove from heat & set to one side.
2. In a large bowl beat the protein powder into the Greek yogurt.
3. Layer banana & yogurt. Top with toasted walnuts.
Protein
Carbs
Fat
Energy
47.5g
33g
8g
394kcal
King Kale Smoothie
Breakfast
Serves: 1
4 stalks of Kale
½ fresh Pineapple
handful of Baby Spinach
¼ Cucumber
1 scoop Vanilla Protein Powder
100ml Almond Milk
handful of Ice Cubes
Method
In a high powered blender, blend all the ingredients on high until smooth. Serve immediately in tall chilled glass.
Protein
Carbs
Fat
Energy
31g
54g
3g
367kcal
Kaffeine-Kicker Smoothie
Breakfast
Serves: 1
1 small cup of strong Black Coffee
1 small peeled Banana
1 tbsp Almond Butter
1 tsp Cocoa Powder
1 tsp Stevia
1 scoop Chocolate Whey
few Ice Cubes
Method
Place all the ingredients in a high powered blender and blend until smooth. Serve immediately.
Protein
Carbs
Fat
Energy
31g
52g
13g
449kcal
Tarragon Salmon
Lunch
Serves: 6
1kg Salmon Side, with skin
1 tbsp Coconut Oil, melted
1 tbsp Olive Oil
4-6 stems fresh Tarragon
1 Lime, sliced
1 tbsp Rock Salt
1 tbsp Smoky Paprika
Method
1. Lay salmon on a large enough piece of tin foil that it can be wrapped. Brush over 1 tbsp olive oil. Sprinkle
with salt. Cover & chill in fridge for at least 2 hours.
2. Heat oven to 200c (180 fan), 400f, gas mark 6.
3. Unwrap salmon to reveal fleshy top. Brush over coconut oil. Sprinkle over paprika. Add tarragon & some thin
slices of lime. Rewrap & bake for 30 mins.
4. Allow to cool. Serve with salad & fresh lime slices. Can be used for packed lunches.
Protein
Carbs
Fat
Energy
36.6g
0.6g
12.1g
259kcal
Salmon & Couscous
Lunch
Serves: 1
50g Couscous
2 tbsp fresh Chives, chopped
1 Red Chilli, chopped
50g frozen Peas, defrosted
5cm Cucumber, deseeded & chopped
1 tsp Olive Oil
1 Lemon, juice only
135g cooked (or tinned) Salmon
Salt & Pepper to own taste
60ml Boiling Water
Method
1. Cover couscous with boiing water. Seal with clingfilm & leave to stand for 5 mins. Uncover & fluff up
couscous with fork.
2. Add chives, chilli, salmon, cucumber, olive oil, peas & seasoning. Chill overnight in fridge.
3. Mix through lemon juice. Serve or use for packed lunch.
Protein
Carbs
Fat
Energy
31g
43g
13g
413kcal
Spicy Fish Cakes
Lunch
Serves: 2
300g Smoked Haddock
300g (leftover) Mashed Potato
2 Red Chillies, deseeded & finely chopped
1 tbsp Smoked Paprika
2 Spring Onions, finely chopped
1 Lemon, juice only.
1 tbsp Olive Oil
Method
1. Lightly poach smoked haddock in water for 5-6 mins, until cooked through & easily flakes.
2. Being carefully of bones, flake haddock flesh into a large bowl. Add the mash potato, chillies, paprika, onion,
lemon juice & mix together thoroughly. Form into 4 fish cakes & chill in the fridge for a minimum of 30 mins.
3. Heat the oven to 200c (180 fan), 400c, gas mark 6.
4. Lightly grease baking tray & brush oil over the tops of the fish cakes. Bake for 10mins, turn over & continue
to bake for a further 10 mins. Serve with green salad.
Protein
Carbs
Fat
Energy
40.5g
31g
8.5g
362kcal
Coconut Thai Chicken
Lunch
Serves: 4
4 skinless Chicken Breasts, cut into chunks
125g natural Greek Yogurt
1 Onion, peeled & sliced
200g tin Coconut Milk
1 tbsp Coconut Oil
1 tsp Cumin Seeds
1 tsp Mustard Seeds
1 tsp Turmeric
1 tsp Chilli Powder
1 tbsp fresh root Ginger, grated
2 Garlic cloves, crushed
Method
1. Heat a wok. Add cumin, mustard & corainder seeds. fry over medium heat until they start to pop. Add
turmeric & chilli owder & leave to cool.
2. Once cool grind the seeds & spices using a pestle & mortar or spice grinder.
3. In a bowl mix together the yogurt, ginger, garlic & spices. Add the chicken pieces, coat with yogurt mix and
allow to marinate for at least 20 mins.
4. Heat the wok with the oil. Add the onion & stir fry until golden. Next add the chicken with the yogurt mix &
cook for 5-6 mins before adding the coconut milk. Simmer for a further 10 mins.
5. Serve with stir-fry vegetables & fresh noodles. You can omit noodles if preferred as not calculated in this
recipe.
* kcals & macros calculated on using 0% Greek Yogurt please note this will change if using a full-fat version.
Protein
Carbs
Fat
Energy
38.7g
11.5g
5.25g
252kcal
Mince Provencal
Lunch
Serves: 2
225g Beef Mince
1 Onion, chopped
2 Peppers, chopped
2 Garlic cloves, crushed
1 tbsp Olive Oil
400g tin Chopped Tomatoes
3 medium Tomatoes, sliced
1-2 tbsp Herbs de Provence
Method
1. Preheat oven to 180c (160 fan) 350f, gas mark 4.
2. In a large pan heat the olive oil & add the peppers, garlic, onions. Fry for 5 mins.
3. Next add the mince & 1 tbsp of herbs. Stir into the vegetable mix, breaking up clumps of mince. Do this until
browned all over.
4. Add the tin tomatoes, stir & allow to simmer for 5 mins. Pour the contents into an ovenproof dish. Top with
sliced tomatoes & sprinkle with remaining herbs. Bake in the oven for 20 mins. Serve with green vegetables.
Protein
Carbs
Fat
Energy
29.5g
29g
13.5g
344kcal
Spiced Sea Bass
Lunch
Serves: 2
2x200g Sea Bass Fillets
120g Green Beans
4 Star Anise
1 tsp Fennel Seeds
1 tsp Peppercorns
4 Cardamom Pods
2 tsp Coriander Seeds
1 tbsp Olive Oil
1 Lemon, juice only
1 tbsp fresh Parsley, chopped
1-2 tsp Capers, drained
2-3 tbsp Spring Onion, chopped
Method
1. Boil or steam green beans until just tender & have a crunch when bitten.
2. Meanwhile in a pestle & mortar, or grinder, grind together the star anise, fennel, peppercorns, cardamom,
coriander.
3. Spread spice mix onto a board. Throughly coat sea bass fillets with spices.
4. In large non-stick frying pan heat olive oil & fry sea bass for 3 mins each side. Add lemon juice.
5. Serve sea bass, garnished with parsely, capers & chopped spring onions. Accompany with the green beans.
Serve immediately.
Protein
Carbs
Fat
Energy
37.5g
4g
9g
240kcal
Beef & Horseradish Salad
Lunch
Serves: 4
650g Baby New Potatoes, washed & halved
200g Green Beans, trimmed
450g Roast Beef, sliced
1 bag of Mixed Salad Leaves
4 Tomatoes, quartered
few thin slices Red Onion
Dressing
120g Total 0% Greek Yogurt
1 tbsp Horseradish Sauce
Method
1. Cook new potatoes in boiling water for 5 mins. Drain.
2. In medium saucepan cook beans in boiling water for 4-5 mins. Drain & rinse under very cold water.
3. In a bowl mix together the yogurt, horseradish & seasoning.
4. Pile salad leaves, tomatoes, beef & potatoes onto plates. Dress with sauce & garnish with onion slices. Also
suitable for packed lunch.
Protein
Carbs
Fat
Energy
39g
40.7g
6.7g
386kcal
Tuna & Avocado Pate
Lunch
Serves: 1
112g tinned Tuna in brine, drained
½ Avocado
½ tsp Smoked Paprika
Method
1. In a small bowl mash the avocado and mix it into the tuna. Add the paprika and mix thoroughly.
2. Place in ramekin and press mixture frmly. If there is time chill in the fridge for 20 mins.
3. Turn ramekin upside down on plate & ease pate out. Add salad items & dress with Balsamic vinegar.
Protein
Carbs
Fat
Energy
31g
8g
12g
255kcal
Mustard Crusted Cod
Lunch
Serves: 1
20g Butter
200g Cod
1 tsp Dijon Mustard
5g Mustard Seeds
Method
1. Melt 10g butter in a non-stick pan. Add cod & cook for 1 min each side.
2. Brush Cod Flesh with mustard.
3. Melt remaining butter in pan & cook until lightly brown. Sprinkle with mustard seeds & serve with green salad
or beetroot salsa.
Protein
Carbs
Fat
Energy
37g
1g
14g
278kcal
Wasabi Salmon
Lunch
Serves: 2
300g Salmon Fillet, cut into chunks
2 Spring Onions, cut into small lengths
15g Sesame Seeds
Marinade
2 tbsp dark Soy Sauce
1 tsp Wasabi Paste
1 tbsp Honey
Method
1. Thread skewers with alternating pieces of salmon & spring onion. In a shallow large dish whisk together the
marinade ingredients. Add the skewers & leave to marinate for a minimum of 20 mins. Turn the skewers
occasionally.
2. Cook under a hot grill. Frequently brush marinade over the salmon & turn the skewers often. Takes about 6-8
mins to cook. Sprinkle with sesame seeds & leave to cool.
3. Transfer to lunchboxes with additional green salad & store in the fridge until required.
Protein
Carbs
Fat
Energy
37.5g
15.5g
11.5g
315.5kcal
Chicken Noodle Soup
Lunch
Serves: 2
900ml Chicken Stock
400g Chicken Breast, chopped into chunks
1 tsp grated Ginger
2 tsp crushed Garlic
50g Sweetcorn
50g Rice Noodles
3 Mushrooms, sliced
2 Spring Onions, shredded
2 tsp Soy Sauce
Method
1. In a large saucepan pour stock & add chicken, ginger & garlic. Simmer for 20 mins or until chicken cooked.
2. Add noodles, mushrooms, sweetcorn, ½ spring onions, soy sauce. Simmer for another 4 mins.
3. Ladle into two bowls. Garnish with remaining spring onions.
Protein
Carbs
Fat
Energy
48g
12.5g
7.5g
309.5kcal
Hot Italian Chicken Soup
Lunch
Serves: 4
200g Kale, chopped
1 Onion, peeled & diced
2 Red Pepper, deseeded & diced
3 Chillies, deseeded & chopped
2 Carrots, peeled & diced
2 Celery Stalks, chopped
500g diced Chicken Breast
2 tbsp Olive Oil
3 tsp minced Garlic
500ml Chicken Stock
1 tbsp dry Oregano
Method
1. Heat olive oil in large saucepan over a medium heat. Stir in garlic & chillies Cook for 1 min. Add onion, red
pepper, carrot & celery. Stir & cook for a further 6-8 mins.
2. Stir in diced chicken breast. Add stock. Bring to the boil. Reduce to a simmer & cook for 20 mins.
3. Add the kale. Cook for 5 more mins. Season & serve immediately
Protein
Carbs
Fat
Energy
33g
15.7g
10.5g
289.3kcal
Chicken Wrap
Lunch
Serves: 1
2 large Iceberg leaves
1 cooked Chicken Breast, sliced
I slice of Ham chopped
½ Avocado, chopped
juice of ½ Lemon
50g natural Cottage Cheese
1 tsp Paprika
Method
1. In a small bowl mixed cottage cheese with paprika, salt & pepper.
2. Peel & slice avocado sprinkle with lemon juice.
3. Assemble all the ingredients between the two leaves. Roll lettuce around the ingredients to create a wrap.
Secure kitchen paper & string. Suitable for lunchboxes. Store in fridge until ready to eat.
Protein
Carbs
Fat
Energy
32g
10g
15g
303kcal
Coconut Chicken
Lunch
Serves: 2
425g Chicken Breast, chopped
1 tbsp Olive Oil
3 Garlic Cloves, minced
1 small Onion, diced
200g tinned Coconut Milk
1 tbsp fresh Coriander, chopped
Sauce
1 Garlic Clove, minced
¼ tsp Ground Peppercorns
½ tsp Paprika
25ml White Wine Vinegar
100ml Chicken Stock
1 tsp mixed Italian Herbs
25ml Fish Sauce
1 tbsp Honey
Method
1. In a large deep based non-stick frying pan heat olive oil over a medium heat. Add onions & garlic. Saute for 12 mins. Add diced chicken breast & fry for 5-6 mins until evenly browned. Stir & turn chicken pieces
occasionally.
2. Using a high powered blender, add all the sauce ingredients & blend until smooth. Add sauce to the frying
pan. Cover & simmer, stir occasionally. Cook for 5 mins.
3. Pour coconut milk over the chicken and allow to simmer for 20 mins. Spoon into bowls & garnish with
chopped coriander. Serve immediately.
Protein
Carbs
Fat
Energy
45g
24.5g
10g
368kcal
Chilli & Lime Prawns
Lunch
Serves: 2
450g Cooked Tiger Prawns
200g Cherry Tomatoes, halved
1 Garlic Clove, minced
3 tbsp Lime Juice
1 tbsp Smoked Paprika
1 tsp Cumin
1tsp Chilli Powder
1tbsp Coconut Oil
Method
1. Heat oil in a large non-stick frying pan or wok. Add the garlic & fry for 1 min. Next add the tomatoes & cook
for a further 2 mins.
2. Add all the spices followed by the tiger prawns. Cook for about 3mins. Stirring constantly.
3. Sprinkle over lime juice on serving.
Protein
Carbs
Fat
Energy
35g
4.5g
9.5g
243.5kcal
Ginger Scallops
Lunch
Serves: 2
1 tbsp Olive Oil
500g Scallops
2 tsp root Ginger, grated
100ml Water
½ Orange, juice & zest
1 tsp dried Chives
Method
1. In a large frying pan over a medium heat add 1tbsp oil. Sear scallops, about 2 mins each side. Remove from
pan & set to one side.
2. Add ginger to pan & sauté for 1 min. Stir in water, chives, orange juice & zest. Bring to simmer. Bubble for 2
mins. Return scallops to coat with the glaze. Serve immediately.
Protein
Carbs
Fat
Energy
40.5g
17.5g
9g
313kcal
Italian Courgette Fish
Lunch
Serves: 4
4 White Fish fillets
2 tbsp Olive Oil
1 Onion, chopped
¼ tsp Chilli Powder
800g of Courgettes, roughly chopped
handful of fresh Oregano
175g pitted Black Olives
Lemon wedges & fresh Parsley for garnish
Method
1. Preheat oven to 200c (180 fan), 425F, Gas Mark 6.
2. In a large non-stick frying pan, heat one tbsp. of olive oil, add onion & chilli powder & cook for a few mins
until onion starting to soften. Add the courgettes & oregano. Fry until softened. Next add 100 ml of water &
bring to boil.
3. Using a blender, make into a thick sauce. Pour courgette sauce into oven proof dish. Add place olives. Place
fish on top, skin side down. Drizzle over the remaining olive oil. Bake for 15 mins.
Protein
Carbs
Fat
Energy
31.4g
5.6g
14.3g
276.7kcal
Baked Fish on Vegetables
Main Meal
Serves: 2
300g Sweet Potato, thinly sliced
2 tsp Olive Oil
300g White Fish Fillets,eg Cod, Halibut
1 Red Pepper, diced
1 Green Pepper, diced
1 Courgette, sliced
½ tsp Cumin Seeds, crushed
½ tsp Coriander Seeds, crushed
2 tbsp fresh Coriander, chopped
1 Lemon, sliced
Method
1. Preheat oven to 200c (180 fan), 400f, gas mark 6.
2. Dizzle sweet potato slices with olive oil & arrange in single layer at base of arge oven-proof dish. Bake for 10
mins.
3. Toss peppers & courgette through sweet potato, sprinkle with the crushed seeds & bake for a further 10 mins.
4. Lay fish fillets on vegetables & arrage lemon slices on top of the fish. Bake for 20 mins. Serve immediately
garish with chopped coriander.
Protein
Carbs
Fat
Energy
30g
38.5g
7g
339kcal
Turkey & Apricot Burgers
Main Meal
Serves: 4
750g Turkey Mince
4 Spring Onions, finely sliced
75g ready-to-eat Apricots, chopped
1 tbsp Olive Oil
Relish
60g Total 0% Greek Yogurt
2½ cm Cucumber, finely diced
1 tbsp fresh Mint, chopped
Method
1. Mix all the burger ingredients (except oil) together in a large bowl. Form into 4 burgers & chill in fridge for 20
mins.
2. Meanwhile n small bowl beat together relish ingredients.
3. Heat griddle & brush with oil. Add the burgers & cook for 5 mins over medium heat. Turn & cook for a further
5 mins. Serve with relish & green salad.
Protein
Carbs
Fat
Energy
40.2g
9.7g
14g
326kcal
Mexican Pulled Chicken
Main Meal
Serves: 4
400g tin Chopped Tomatoes
4 large Chicken Breasts, skinless
1 medium Onion, finely chopped
1 tbsp Olive Oil
3 Garlic Cloves, crushed
2 tbsp unsweetened Apple Juice
1 tsp Chipotle Paste
Method
1. Heat oil in large non-stick frying pan. Gently fry onion & garlic for about 5 mins.
2. Turn slow cooker onto HIGH. Add tomatoes, paste, onion, garlic, apple juice & stir. Push chicken breasts into
sauce. Cover & cook for 2 hours.
3. Remove chicken breasts & shred the meat using two forks. Return to slow cooker & stir. Turn to LOW & cook
for 30 mins.
4. Keep slow cooker on WARM until ready to serve with freshly steamed green vegetables.
Protein
Carbs
Fat
Energy
35g
6g
5g
203kcal
Italian Beef Roast
Main Meal
Serves: 6
1.8kg Brisket of Beef
225g Shallots, peeled
3 Garlic cloves, chopped
1 tbsp Olive Oil
2 Celery Sticks, chopped
2 Carrots, sliced
300ml Red Wine
300ml Beef Stock
200g Passata
1 tbsp Tomato Puree
2 tbsp fresh Mixed Herbs
Method
1. Place the beef, onions, carrots, celery & garlic in a large bowl.
2. Mix the passata with the red wine. Pour over the beef. Cover the bowl & marinade in the fridge overnight.
3. Drain the beef & vegetables, reserving the marinade.
4. In a large non-stick pan, heat the oil & brown the beef. remove to slow cooker. Add vegetables to the pan &
fry for 5mins. Remove to slow cooker.
5. Mix the marinade, beef stock, herbs & tomato puree in a pan. Bring to the boil. Pour over the beef. Cover
with lid & cook on AUTO for 3 hours then turn to LOW & cook for a further 8-10 hours.
Protein
Carbs
Fat
Energy
64.3g
12.8g
24.6g
578kcal
Cod with Beetroot Salsa
Main Meal
Serves: 4
4x200g Cod Fillets, skin on
2 tbsp Lemon Juice
1 tbsp Olive Oil
Beetroot Salsa
4 small cooked Beetroot, diced
1 Red Chilli, deseeded & chopped
2 tbsp Lemon Juice
2 medium Tomatoes, chopped
1 small Red Onion, chopped
Method
1. Prepare salsa by mixing together all the ingredients in a bowl & leaving in fridge to chill for at least 30 mins.
2. Heat oil in large non-stick frying pan. Cook the fillets for 3-4 mins on each side.
3. Serve fillets sprinkled with lemon juice & mint alongside beetroot salsa.
Protein
Carbs
Fat
Energy
39.2g
12.5g
7.7g
276kcal
Chicken in Salt Crust
Main Meal
Serves: 4
1.8kg Chicken
2.75 Kosher Salt
Method
1. Preheat oven to its highest setting.
2. Tie the chicken with string so it remains compact. Spread a layer of salt on base of casserole dish & over the
chicken. So the chicken is encased in a thick layer of salt.
3. Cover with lid and cook for 1 hour 15 to 1 hour 30 mins. To test if done, insert skewer into thickest part of
thigh, if juices run completely clear it is cooked, if not return to oven for a further 15 mins & test again.
4. Once cooked lift chicken clear of the dish and rub off salt.
5. Allow to rest for 5-15 minutes before carving and serving.
Protein
Carbs
Fat
Energy
65g
0g
14g
390kcal
Glazed Mango Chicken
Main Meal
Serves: 4
4x125g Chicken Breasts, skinned & boned
3 tbsp Honey
1 tbsp Fish Sauce
3 tbsp Lemon Juice
125g Mango, peeled & diced
Method
1. Preheat oven to 180c (160 fan), 350f, Gas Mark 4.
2. In a bowl mix together lemon juice, fish sauce & honey.
3. Place chicken breasts & mango pieces in an oven proof dish. Pour over glaze. Roast for 30 mins.
Protein
Carbs
Fat
Energy
39g
20g
5g
192kcal
Economy Pepper Steak
Main Meal
Serves: 4
700g Minced Beef
1 Lemon, juice & zest only
2 tbsp Worcestershire Sauce
1 large Onion, finely diced
2 tbsp Black Peppercorns, crushed
1 tbsp Olive Oil
25g Butter
2 tbsp Brandy
4 tbsp Quark
Method
1. Preheat oven to 110c (90 fan), 225f, Gas Mark ¼.
2. In a large bowl mix the mince with 2 tbsp lemon juice, the lemon zest, ½ the worcestershire sauce & the
onion.
3. Divide the mixture into four & shape into burgers. Press peppercorns onto surface of each burger.
4. Heat olive oil & butter in large non-stick frying pan. Fry burgers about 4 mins each side. Set burgers aside.
5. Pour brandy, lemon juice & worcestershire sauce into the pan. Bring to boil & simmer for 2 mins. Add quark &
beat in. Pour sauce over burgers & serve immediately.
Protein
Carbs
Fat
Energy
39.7g
7g
15g
321.8kcal
Braised Chicken & Beans
Main Meal
Serves: 2
150ml White Wine
350g Chicken Breast, chopped into chunks
1 Onion, chopped
1 tbsp Olive Oil
1 tsp dried Thyme
200g ½ can Flageolot Beans, rinsed & drain
Method
1. In a large saucepan heat oil over a medium heat. Add chicken & cook for 5 mins until browned. Tip in onions
, garlic & thyme. Fry for 2 more mins. Pour in wine. Add 150ml water & seasoning.
2. Bring to boil & simmer for 10 mins. Cover & cook for a further 10 mins.
3. Stir in beans. Warm through. Serve immediately.
Protein
Carbs
Fat
Energy
42.5g
25.5g
11g
371kcal
Mango Chicken
Main Meal
Serves: 4
600g (4) Chicken Breasts
2 tbsp Coconut Oil
6 tbsp Mango Chutney
2 Limes, zest & juice
Method
1. Butterfly chicken breasts by slicing horizontally through ¾ of the breast.
2. Gently melt coconut oil in a saucepan over a low heat. Add mango chutney, lime zest & lime juice. Mix
thoroughly.
3. Using pastry brush. Cover both side of each breast with the sauce.
4. Heat a griddle or large non-stick frying pan over a high heat. Cook each breast for 3-4 mins per side until
charred & cooked through.
Protein
Carbs
Fat
Energy
36.2g
24g
9.7g
328.1kcal
Tandoori Style Chicken
Main Meal
Serves: 2
300g Chicken Breast, cut into large cubes
1 tbsp Coconut Oil
100g low fat Greek Yogurt
1 tsp Tomato Puree
1 tsp Ground Ginger
2 tsp Curry Powder
couple of handfuls of Baby Spinach
Method
1. Preheat oven to 200c (180 fan assisted) gas mark 6 & heat a oven proof dish.
2. In a bowl mix yogurt, tomato puree, ginger & curry powder. Tip in chicken & coat thoroughly.
3. In a non-stick frying pan melt coconut oil over high heat. Add chicken & quickly sauté for about 1 min.
Transfer the chicken to the oven proof dish.
4. Cook on top shelf for 8-10 mins, until chicken is cooked through & starting to char.
5. Remove chicken from oven & quick stir through the baby spinach.
Protein
Carbs
Fat
Energy
38.5g
6.5g
11g
279kcal
Cod & Prawn Casserole
Main Meal
Serves: 6
900g Cod, cut into chunks
225g cooked Prawns
50g ripe Tomatoes
2 tbsp Coconut Oil
1 Red Pepper, deseeded & chopped
350g Sweet Potato, sliced
300ml Fish Stock
1 Onions, diced
100g pitted Black Olives
Method
1. Skin tomatoes by scoring flesh & plunging into boiling water & peeling off skins. Cut into quarters.
2. Preheat oven to 180c (160 fan assisted), 350f, gas mark 4.
3. Heat oil in large non-stick frying pan over a medium heat. Add onion & fry until golden & soft, about 10 mins.
Add garlic & pepper. Fry for 5 mins. Add tomatoes & stock, bring to boil & cover (can use tin foil) & simmer for
10 mins.
4. Put cod, prawns & olives into an oven proof dish. Pour sauce over. Bake for 25 minutes.
Protein
Carbs
Fat
Energy
41.8g
9.2g
13g
321kcal
Orange Honey Chicken
Main Meal
Serves: 2
4 Chicken Breasts
60ml Honey
2 Oranges, juice only
½ Pineapple, cubed
Method
1. Preheat oven to 180c (160 fan), 350f, Gas Mark 4
2. In a bowl combine the honey, orange juice, garlic & pineapple.
3. Place chicken breasts in roasting tin & glaze with the sauce. Bake for 30-40 mins until the chicken is brown.
Then serve immediately.
Protein
Carbs
Fat
Energy
52g
68g
4g
516kcal
Sweet Glazed Salmon
Main Meal
Serves: 2
750g Salmon Fillets
1 tbsp Coconut Flour
1 tbsp Soy Sauce
2 tbsp Maple Syrup
1 tsp Ground Ginger
1 tsp Garlic, minced
30g Flaked Almonds
Method
1. Preheat the oven at 230c (210 fan), 450f, Gas Mark 8.
2. In a bowl whisk all the ingredients together except the salmon.
3. Place the fish in a roasting tin skin-side down & pour over the sauce ingredients. Bake for 15 mins. Baste
occasionally.
4. Top the salmon with almonds & serve immediately.
Protein
Carbs
Fat
Energy
86g
39g
3g
527kcal
Brown Bread Ice Cream
Dessert
Serves: 1
50g Brown Bread, in crumbs
10g chopped Walnuts
2 tbsp Stevia
pinch Nutmeg
1 tsp Orange Zest
1 Egg White
75g 0% Greek Yogurt, frozen in ice cube tray
1 scoop Vanilla Protein Powder
Method
1. Preheat grill.
2. In a bowl mix breadcrumbs, stevia & walnuts. Place under grill & toast. Watch carefully to avoid burning.
Allow to cool & place into container & freeze.
3. When ready to make ice cream. Whisk egg white until stiff.
4. In food processor blend frozen crumbs, yogurt, nutmeg & orange zest. Tip into a bowl & fold in the egg white.
Serve immediately.
Protein
Carbs
Fat
Energy
43g
32g
10g
386kcal
Frozen Mango Yogurt
Dessert
Serves: 1
78g Quark
1 scoop White Chocolate Protein Powder
100g frozen Mango
2 tbsp Stevia
Method
Whizz all the ingredients together in a food processor & serve immediately.
Protein
Carbs
Fat
Energy
43g
26g
2g
288kcal
Strawberry Bombes
Dessert
Serves: 1
1 scoop White Chocolate Protein Powder
50g Quark
4 extra large Strawberries
Method
1. In a bowl beat together quark, yogurt and protein powder.
2. Dip the strawberries into the yogurt mix & place them in the freezer for a quick & simple dessert.
Protein
Carbs
Fat
Energy
35g
17g
1g
219kcal
Protein Eaton Mess
Dessert
Serves: 1
75g Strawberries, hulled & chopped
50g Quark
1 scoop Vanilla or Strawberry Whey
1 Meringue Nest, crumbled
1 tbsp Stevia
Method
1. Place half the strawberries in a bowl & crush with the back of a fork. Mix in the stevia.
2. In a bowl whisk together the quark & whey powder until thoroughly combined.
3. Layer dessert glass with crushed strawberries, crumbled meringue, quark & chopped strawberries. Serve
immediately.
Protein
Carbs
Fat
Energy
31g
25g
1g
238kcal
Lassi
Smoothie
Serves: 1
2 tbsp Natural Yogurt
200ml ice cold Water
1 tsp Honey
40g Vanilla Protein Powder
few drops of Rose Water
2-3 Ice Cubes
Method
In a high power blender, blend all the ingredients together & serve immediately.
Protein
Carbs
Fat
Energy
31g
14g
2g
198kcal
Green Giant Smoothie
Smoothie
Serves: 1
28g Spinach
1 large Kale Leaf
handful of Broccoli Florets
¼ Cucumber
½ Lemon, peeled
2cm cube of Ginger
1 Apple
45g Pea Protein
handful of Ice Cubes
100ml Water
Method
Place all the ingredients in a high powered blender with a handful of ice. Blend & serve immediately.
Protein
Carbs
Fat
Energy
39g
28g
3g
295kcal
Slow Beef & Tomato Stew
Main Meal
Serves: 8
6 rashers Bacon, cut into pieces
1.5kg Stewing Steak
1 large Onion, chopped
500g Mushrooms, sliced
100ml Beef Stock
2x400g tin Chopped Tomatoes
2tsp dried Oregano
2tbsp Worcestershire Sauce
1tbsp English Mustard
1tsp Sugar
2tsp Salt
1tsp Ground Pepper
2tbsp Cornflour
2tbsp Olive Oil
Method
1. Turn slow cooker on LOW.
2. In large non-stick frying pan, heat olive oil & cook bacon pieces. Takes 5 mins. Place in slow cooker.
3. Next add stewing beef chunks & brown all over. Takes 5-6 mins. Transfer all the meat & fats from pan to
slow cooker.
4. Add all the remaining ingredients except the cornflour. Cover & cook on low for 8 hours.
5. A few minutes before serving mix cornflour with warm water in a small cup. Stir into slow cooker to thicken
the juices.
Protein
Carbs
Fat
Energy
46.7g
10.2g
11.3g
329.3kcal
Slow Cooker Coffee Beef
Main Meal
Serves: 8
2tbsp Olive Oil
2.5kg Stewing Steak, chunks
2 Onions, diced
1 whole Garlic, peeled & minced
3tbsp Balsamic Vinegar
3tbsp Tomato Puree
100ml cup of Black Filter Coffee
Method
1. Turn slow cooker on LOW
2. In a large frying pan, heat the oil & turn the beef chunks. Takes 4-5mins. In the bottom of slow cooker spread
out onions & garlic. Place browned beef on top.
3. In a small bowl mix the vinegar, coffee, tomato puree & seasonings. Pour over the beef.
4. Cook for 9 to 10 hours.
Protein
Carbs
Fat
Energy
66.2g
9.3g
14.3g
430.7kcal

36g 62g 6g 470kcal - Shredded By Science

Transcription

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