SATURDAY NIGHT FAKEAWAY – LEAN DONER KEBAB

CLEAN DONER KEBAB We’re working alongside the Academy 10 week transformation challenge at 3-1-5 Health Club so this recipe is dedicated to them. If you’ve got a real naughty food itch., This Lean Doner kebab will take you where you need to be.

CHIPOTLE CHICKPEA TACO BOWL

Meat Free Monday is back! Check out this cheeky Chipotle Chickpea Taco Bowl. Packed with protein and served up with a delicious rice and carrot and corn salsa. Its quick and tasty.

Each portion is packing in  429 Calories/Protein 22/Carbs 94/Fat 10

Ingredients

  • 150g tinned chickpeas, drained.
  • 175g cooked brown rice.
  • 50g carrots, diced.
  • 50g frozen corn.
  • 2 tbsp guacamole.
  • 1 tbsp sour cream.
  • 2 tbsp dried coriander.
  • 1 tbsp chipotle paste.
  • 1 tsp chilli flakes.
  • 15g fresh coriander.
  • Salt and pepper.
  • 1 lime wedge.

Directions

  1. Heat a pan with a little oil and fry the carrots until soft. Place in a bowl with the frozen corn and chilli flakes. Set aside.
  2. In another bowl add the rice, 1 tbsp dried coriander and 15g of chickpeas mix and microwave for 1 minute on full power.
  3. In another frying pan and the rest of the chickpeas, dried coriander, chipotle and cook through, finish with salt and pepper.
  4. When ready, add to a bowl as shown. Place on the guacamole, sour cream and picked coriander.
  5. Top with a lime wedge. Perfect to eat now or into a tub and lunch it up at work.

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PERFECT PROTEIN PIZZA

Hands up if clean eating Pizza is the holy grail? yep thought so. we’ll here is a recipe that’ll tick all your boxes. It incorporates our pulled turkey recipe from last week which you can find HERE.

Each pizza is packing in  429 Calories/Protein 32/Carbs 37/Fat 17

Ingredients

  • 1 protein flatbread
  • 30g of pizza sauce (600g jar of passata, 150g tomato puree, 1tbsp oregano, 1 minced clove of garlic, 1 tsp paprika salt and pepper – mixed in a bowl, makes 24 portions)
  • 30g pulled turkey
  • 30g cheddar
  • 20g feta

Directions

  1. Toast one side of the flat bread under the grill on a medium heat.
  2. Add the sauce, turkey and then both cheeses
  3. Grill for a further 3-4 minutes until the cheese has melted – Don’t let those edges burn!
  4. Serve with some awesome CAJUN WEDGES……

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MAKE THE PERFECT BEAN BURGER

Veggies – This one is for you!

Protein sources don’t just come from beef, chicken and pork. Chickpeas and Mixed beans will do the trick. Ready in 5 minutes, quick, easy, tasty, meat-free. You’re welcome planet earth.

Stick one of these patties between a toasted malt roll with tahini yoghurt, top with pickled carrots and serve up with WEDGES and slaw.

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SOUTHERN BAKED OATY CHICKEN

SOUTHERN BAKED OATY CHICKEN Hold on to your hats people – The Colonel will be trying to get in touch when he sees this! On the menu for you and the kids this final week of Summer Holidays is the proper tasty Southern Baked Oaty Chicken, a lean version on the classic! Served in soft […]

SATURDAY NIGHT FAKEAWAY 004 – Thai Red Pulled Chicken Curry

In this week edition of Saturday Night Fakeaway we’re going to talk you through an awesome way to cook chicken in a Thai red curry sauce. Pair it with some coconut rice and roast of some peppers and baby corn to finish. Don’t forget the lime wedge!

Each portion is packing in  619 Calories/Protein 49/Carbs 55/Fat 19. Recipe serves 2.

Ingredients

 

Directions

  • Pre-heat the oven to 180 degrees/Gas mark 6.
  • In a sauce pan on a medium heat, add a splash of oil and the Thai paste and can of coconut milk. Whisk the mixture together until bubbling and the paste and milk have combined into a fairly thick sauce. Remove from the heat.
  • Place the chicken breasts in a deep over proof dish. Pour over the sauce. Place parchment over the top and then tightly wrap with tin foil. Place on the top shelf of the oven and cook for 50 minutes.
  • In the mean time, place the peppers and baby corn on a tray, toss in a little oil and roast under the grill turning occasionally. Do this for about 8 minutes until softened.
  • Once the veg is done set aside. On a tray place 50g of the coconut and under the grill to toast. This happens very quickly so keep your eyes peeled. Once it has browned, stir the coconut and place back under the heat. Repeat until the coconut has lovely toasted bits throughout. Place in a bowl and zest a full lime into the mix.
  • When the chicken is ready take out of the oven and take the breasts out of the oven proof dish and onto a chopping board. Grab two forks and pull the chicken apart. Place back in the sauce and stir to coat in the curry sauce, add in the vegetables to and give them a mix.
  • Serve with the coconut rice and sprinkle the coconut and lime mix over the top, for extra zest squeeze over some lime juice as well..

 

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CHICKEN AND CHORIZO JAMBALAYA

Need a dinner idea thats an absolute banger and ready in 30 minutes. Welcome to the Deep South. It’s Jambalaya time……….

Each portion is packing in  566 Calories/Protein 39/Carbs 62/Fat 18. Recipe serves 4.

Ingredients

  • 400g chicken breast in 1cm slices
  • 200g chorizo stick sliced into chunky half moons
  • 250g pilau rice
  • 1 medium onion, diced.
  • 2 sliced red peppers
  • 350ml of vegetable stock
  • 1 x 400g can of chopped tomatoes
  • 1 tbsp peri peri
  • 1 tbsp smoked paprika
  • 1 tsp chilli flakes
  • 1 tbsp tomato puree
  • Juice of 1 lemon
  • Salt and pepper to taste
  • 1 tbsp sunflower oil

 

Directions

  • Heat a large pan on a medium heat on the hob and add a splash of sunflower oil. Add there chicken and brown off then set aside.
  • In the same pan add the onion and sauté for 4 minutes until brown. Add in the chorizo, peppers and spices and cook for a further 3 minutes. Then add in the puree and cook for another minute.
  • Add the rice, stock, tomatoes and chicken back to the pot and simmer for 20 minutes.
  • Check and stir from time to time and add more water where necessary.
  • When the rice is cooked through add the seasoning and lemon juice and stir through.
  • Careful, it’s filling! It also re-heats in the microwave amazingly so take the rest to work with you tomorrow!

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HONEY, GARLIC AND GINGER STEAK

I made this little treat for Mrs Wilkinson last week and it went down rather well. It’s inspired by one of my good friends and former colleagues who had a similar dish on a restaurant menu. Here’s my leaned out version. Packed full of flavour and ready in minutes (except the sweet potato mash – check out our new e-book for the recipe COMING SOON)

Each portion is packing in  559 Calories/Protein 37/Carbs 78/Fat 11. Recipe serves 2.

Ingredients

For the marinade

  • 2 tbsp light soy sauce
  • 1 tsp ginger finely chopped
  • 2 cloves of garlic crushed
  • 3 tbsp honey
  • 1 tsp sesame oil

For the rest….

  • 2x 125g rump steaks fat trimmed off
  • 150g sweet potato mash (per person)
  • 200g tenderstem broccoli

Directions

  • Place the honey in a saucepan and bring up to a simmer. Take off the heat and stir through the rest of the marinade ingredients and then cool.
  • Take the steaks and trim off any excess fat. Place into the marinade and leave for an hour (or more if you’ve got the time)
  • Heat a frying pan on a medium heat, cook the steaks for 2 minutes either side (for pink). Set aside for 5 minutes to rest.
  • Heat the sweet potato mash
  • Steam your broccoli
  • TIP-any extra marinade place in the steak pan after they’re done and reduce for a couple on minutes and pour over the top when you’re done.
  • Serve as shown in the image.

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THE FIT FOOD GUIDE – PERI PERI CHICKEN AND AVOCADO BURGER WITH LIME MAYO

Bank Holiday is here, check out this amazing new recipe from our Blogosphere ……

Each portion is packing in  509 Calories/Protein 43/Carbs 46/Fat 17. Recipe serves 4.

Ingredients

For the Peri Peri Mix

  • 1&1/2 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp ginger powder
  • 1 tsp cumin
  • 1 tsp cayenne pepper
  • 1 tsp oregano (dry)
  • 1/2 tsp salt

For the rest….

  • 4 Chicken breasts
  • 1 ripe avocado – into 1/4 and then sliced evenly
  • 4 wholemeal buns
  • 4 slices of beef tomato
  • 1/2 iceberg lettuce
  • Some of our cajun wedges – find the recipe HERE
  • 4 tbsp low fat mayo
  • Juice of 1 lime
  • 2 tbsp of sun flower oil

Directions

  • Grab the breasts, place on a board and cover in cling and baton out slightly. (Not to much!)
  • Dust in the peri peri mix and drizzle with the oil.
  • Heat a griddle pan to a medium heat and begin to cook the chicken 5 minutes on each side
  • Mix the mayo and the lime juice in a bowl, set aside.
  • Slice and toast the buns
  • When the chicken is cooked carve it into 1cm thick pieces at a diagonal angle.
  • Spread the mayo on both buns, top the bottom part with a piece of lettuce and slice of tomato.
  • Serve slices of chicken then avocado, chicken then avocado until your bun is full!
  • Add some Cajun Wedges and you’re good to go……

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FIT FOOD GUIDE – ULTIMATE ROAST POTATO

If you don’t love a roast potato just let me know so I can never speak to you again. Great, thanks, heres the recipe for an absolute beauty of a potato…..

Each 125g portion is packing in  140 Calories/Protein 3/Carbs 23/Fat 4

Ingredients (Makes 8 portions)

  • 1 kg King Edward potatoes
  • 5 garlic cloves, broken with the flat part of a knife
  • 3 large sprigs of rosemary broken up
  • 2 tbsp of sunflower oil
  • salt and pepper

Directions

  1. Peel the potatoes and rinse in cold water, dry with a bowl and chop into roast potato sized pieces!
  2. Heat a large pan of water until gently bubbling.
  3. Place in the potatoes and bring to the boil then cook for 6 minutes.
  4. Drain the potatoes into a large colander and then chuff them about to rough up the edges of the potatoes.
  5. Grab your baking tray and place on the hob with the heat on.
  6. Add the oil, rosemary and garlic and heat for a minute.
  7. Add your potatoes in and fry for 3 minutes turning occasionally. This part is vital as it will start to crisp them up.
  8. Place in a preheated oven(180’c/Gas Mark 6) for 30 minutes, turn them over and place back in for 20-30 minutes depending on how big the potatoes are and how crispy you want them to be!
  9. Serve with our perfect roast pork recipe ….coming soon.

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