Week 4: Sun-Dried Tomato Crusted Cod with Pea Mash

(Serves 2)

Ingredients

  • 2 x 140g cod fillets (fresh or frozen)
  • 25g sundried tomatoes
  • 1 tbsp grated Parmesan cheese
  • 250g frozen peas
  • 1 tbsp olive oil
  • Small handful of roughly chopped fresh mint

Method:

Heat oven to 180 degrees. Put sundried tomatoes, parmesan and 2 tsp olive oil in a blender/ food processor and blend until a thick paste forms.

(Note: an alternative is to bash the ingredients together using a pestle and mortar).

Place the cod fillets on a non-stick baking tray and top each piece of cod with the tomato mixture. Roast in over for 12 – 15 minutes or until the fish is cooked through (will flake when a knife is pushed through). Meanwhile, bring a medium pan of water to the boil and cook frozen peas for 3 – 4 minutes until tender. Drain. Put the peas into a food processor with extra virgin olive oil, mint and some pepper. Gently whizz mixture until there is a consistently chunky mash. Serve immediately with cod and a slice of lemon.

Week 4: Turkey and Vegetable Stir-Fry

(Serves 2)

Ingredients:

200g turkey breast cut into small pieces
1 pre-packed vegetable stir-fry mix
1 cloves garlic
1/2 inch grated ginger
1 tablespoons sesame seed oil
2tablespoons light soy sauce
1 tbsp honey
30g unsalted cashews

Method:

Peel and chop the garlic and grate the ginger.

Heat up the oil in the wok.

Throw in the garlic and ginger and give it a stir.

Add turkey and cook for a few minutes until cooked. T

hen add the mixed vegetable pack.

Mix well.

Cook for another three minutes.

Finally, add the soy sauce and honey stirring well to combine.

Toss in the nuts cook for another minute.

Week 4: Beef in Oyster Sauce with Cauliflower Rice

(Serves 2)

Ingredients:

200g lean stir-fry beef cut into thin strips
200g tenderstem broccoli
1 red or yellow pepper sliced
2 spring onion chopped
1 garlic clove sliced
2 tbsp oyster sauce
1 tbsp coconut oil
1 tbsp sesame seeds

Cauliflower rice
200 – 350g cauliflower rice
½ onion chopped (optional)
1 tsp coconut oil

Method:

Heat a wok until smoking, pour in the ½ the oil and then add the beef.

Stir-fry for 2-4 minutes (until beef is cooked to your liking) then top onto a plate.

Add the other half of the oil and add the broccoli and peppers with a splash of water and cook until the broccoli is bright green.

Add onions, garlic and sesame seeds and cook for 1 more minute.

Add the oyster sauce and about 125ml water and bring to the boil and cook until it reduces to a sticky sauce.

Stir in beef, mix well and serve immediately with cauliflower rice.

Cauliflower Rice

Heat some oil in a pan and sauté ½ an onion for 3-4 minutes or until the onion is relatively translucent.

Add in cauliflower rice and continue to sauté for 4-5 minutes. Season with salt and pepper and serve.

Week 4: Salmon and Courgette Kebabs

(Serves 2)

Ingredients:

2 salmon fillets, skinless and cut into chunks
2 courgettes cut into chunks
1 red onion cut into chunks
1 lemon roughly chopped
Kebab skewers
Green salad leaves

For the marinade
Zest and juice of 1 lemon
1-1.5 tbsp of olive oil
Handful of fresh thyme leaves roughly chopped
Pinch of paprika

Method:

Pre-heat the oven or BBQ to medium.

Prepare the marinade by mixing all ingredients together.

Season with freshly ground pepper and a little sea salt.

Place the salmon, courgette, onion in a bigger bowl and cover with the marinade.

Let it sit for 10 – 15 mins.

Once marinated, load all ingredients onto skewers and cook on bbq or in oven.

Baste frequently to keep kebabs moist.

Cook until salmon is cooked through.

Serve with a big side salad.

Week 4: Pesto Lamb Chops with Steamed Vegetables

Ingredients:

2 small lamb chops rubbed with 2 tsp pesto
Steamed vegetables of choice – challenge is to get at least 4 different colours in there
1 tsp olive oil drizzled over steamed vegetables

Method:

Pre-heat oven to 180 degrees Celsius (Gas Mark 4) and place the lamb chops in the oven.

Grill until cooked to your desired doneness.

Serve with steamed vegetables

Week 4: Quick Prawn Pad Thai

Ingredients:

100g raw king prawns (peeled and deveined)
1 garlic clove crushed
1 small bag mixed stir-fry vegetable
1 tbsp light soy sauce
1 tsp honey
1 tbsp peanuts chopped
2 eggs
1 tsp fish sauce
1 tsp coconut oil

Method:

Place coconut oil into a non-stick pan and set over a medium heat.

Cook prawns and garlic, stirring for 2 minutes or until the prawns are pink and almost cooked through.

Add the stir-fry vegetable pack and mix.

Add in soy sauce and honey.

Stir-fry for 2 – 3 minutes.

Then add chopped peanuts.

Cook for a further few minutes and then take off the heat and place into a bowl.

Meanwhile whisk together and add fish sauce until well combined.

Pour the egg mixture into the freshly emptied pan and cook for 30 seconds or until the base is set.

Using a spatula, draw the edges of the omelette into the centre to allow all the egg to cook.

Cook for another 2 -3 minutes until the egg is almost set.

Arrange the prawn mixture over half the omelette and fold over to enclose the filling.

Week 4: Vegetable and Feta cheese omelette

Ingredients:

2 eggs
1 tbsp butter
½ small onion chopped
1 handful cherry tomatoes chopped
1 handful of spinach
1 tbsp milk
15g feta crumbled
Salt and pepper to taste

Method:

Melt half the butter in a medium sized pan over a medium heat.

Put in the onions, tomatoes and spinach and cook for 4 – 6 minutes stirring occasionally until vegetables are tender.

While the vegetables are cooking, beat the eggs with the milk and salt and pepper.

Remove cooked vegetables from the heat and place into a small bowl.

Melt remaining butter in the pan and add the egg mixture.

Cook for about 2 minutes or until the eggs begin to set on the bottom of the pan.

Gently lift the edges of the omelette with a spatula and let the uncooked part of the egg cook through.

Continue to cook for 2 -3 minutes or until the centre of the omelette starts to look dry.

Sprinkle the cheese over the omelette and spook the vegetable mixture into the centre of the omelette.

Using a spatula gently fold one edge of the omelette over the vegetables.

Let the omelette cook for another two minutes. Slide the omelette out of the skillet and onto a plate.

Week 4: Garlic Chicken Escalopes with Roasted Vegetables

(Serves 2)

Ingredients:

2 chicken skinless chicken breasts
2 garlic cloves crushed
2 tbsp thyme leaves
¼ tsp chilli flakes
½ lemon, juice and zest
1 tbsp olive oil
Selection of veggies to roast: Courgettes, peppers, red onion, aubergine, mushrooms

Method for chicken:

Slash one side of each chicken breast and open out.

Put cling film over the top and flatten out with a rolling pin.

Mix garlic, thyme, lemon juice and zest, chilli and olive oil and spread over the chicken.

Heat a non-stick frying pan and fry the chicken for 3 -4 mins each side.

Roasted Vegetables Method:

Choose colourful veg that grows above the ground – for example red, green and orange peppers, courgettes, aubergine, Brussel sprouts, red onion, cherry tomatoes.

Chop roughly, mix with 2 tbsp olive oil, coarse sea salt, pepper and 1 tsp of smoked paprika.

Roast in the oven for 30 mins to 1 hour until vegetables are soft.

Every 15 minutes mix vegetables and return back into the oven.

Note: you can vary all the spices and vegetables based on what you have. I also like to add sesame seeds to my vegetables.

Week 4: Chicken Salad with grapes

Ingredients:

100g cooked chicken breast (either grill it or use ready to each roasted chicken) sliced
100g salad greens
1 handful of red grapes chopped in half
½ an avocado chopped
1 tsp Olive Oil
Lemon juice, salt and pepper to taste

Method:

Place all the ingredients (expect lemon juice, olive oil and salt) into a large bowl.

Mix well.

Plate out into a bowl.

Mix lemon juice, olive oil to taste and then pour over the salad.

Mix again and serve.