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.

Week 4: Breakfast Smoothie

Ingredients:

100g frozen mixed berries
1 banana
1 small handful of oats
100g FAGE Greek yogurt
100ml almond milk
1tsp flaxseed

Method:

Blend all ingredients together into a smoothie.

Add some ice-cubes if you want a more liquid consistency.

Week 4: Mushroom Scrambled Eggs on Sourdough or Pumpernickel bread

Ingredients:

2 large free range eggs
2 handfuls of button mushrooms, sliced
1tsp olive oil
Salt and pepper to taste
1 slice of pumpernickel bread toasted

Method:

Sauté the tomatoes in olive oil until they are soft.

Add the paprika.

Whisk the eggs and add to the tomatoes.

Keep stirring until the eggs are scrambled.

Place eggs on toasted sourdough bread.

Week 3: Thai Vegetable Curry

(Serves 2) 

Ingredients:

1 very large aubergine
200g butternut squash
100g green beans chopped in half
50g sugar snap peas
50g baby sweet corn
150ml light coconut milk
1 tbsp Thai Green curry paste
Juice 1 lime
Pinch of sugar
1 tbsp coconut oil
300g Cauliflower Rice or cauliflower head
½ onion
Salt and pepper

Method:

Place a pot over a medium heat and add coconut oil.

Next add curry paste, coconut milk, lime juice and pinch of sugar and stir until well mixed. Add the vegetables and simmer for about 15 – 20 minutes with a lid on the pan, so the veg retain some bite. Add edamame beans. Finely chop the coriander and stir in just before serving.
Serve with the bean mash.

Method for Cauliflower Rice:

Use a cheese grater and grate the cauliflower to a coarse texture or use a food processor to grate the cauliflower to a coarse texture.

Heat some butter in a pan and sauté ½ an onion and garlic 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 3: Lemon and Mustard Chicken

(Serves 2)

Ingredients:

2 skinless chicken breast
Juice and zest of ½ a lemon
1 tbsp honey
1 tbsp grain mustard
1 tbsp freshly chopped rosemary
1 head of broccoli
1 tbsp butter

Method:

Mix together lemon juice, honey, mustard and rosemary.

Brush over the chicken breast and grill for 15 – 20 minutes until cooked through.

Serve with broccoli mash.

Broccoli Mash Method:

Steam a whole head of broccoli until it is very soft.

Either mash with a fork or use a food processor.

Add salt and pepper and serve with something saucy or with gravy.

 

Week 3: Sticky Soy Salmon with Aubergine

Ingredients:

2 salmon fillets
1 aubergine
2 tbsp soy sauce
1 tbsp honey
1 garlic clove crushed
1 tbsp olive oil
1 tbsp sesame seeds
1 handful fresh coriander to serve
Pepper to season

Method:

In a small bowl mix soy sauce, honey, garlic and olive oil.

Pre-heat the oven to 180 degrees.

Cut the aubergine in half, length ways and lightly score each half with a knife in a cross- cross pattern.

Place the halves on a sheet of tinfoil on a baking tray.

Place on the aubergines.

Pour half the soy mixture on the aubergines.

Sprinkle sesame seeds on the aubergines.

Place in the oven and bake for 25 minutes.

Spoon any marinade back onto the aubergine as required.

Now place the salmon filled on the sheet of foil lined baking tray alongside the aubergine, cover with remaining marinade and cook for another 10 – 12 minutes.

Once cooked, place both the aubergine and salmon on a plate and top with coriander.

Week 3: Prawn, Feta and Pomegranate Salad

Ingredients:

100g pre-cooked prawns
15g feta crumbled
1-2tbsp pomegranate seeds (pre-packed)
Salad greens
1 tsp Olive oil
Balsamic vinegar as required

Method:

Mix all the ingredients (other than the salad greens) together in a bowl.

Place salad greens on a plate.

Top with prawn and quinoa mix.

Week 3: Grilled Pork Tenderloin with Stir-Fried Vegetables

(Serves 2)

Ingredients:

  • Lean pork tenderloins (200g)
  • 1 tsp olive oil
  • 1 pack of pre-cut stir-fry vegetables
  • 1 desert spoon coconut oil
  • 2 tbsp light soy sauce
  • 1 tbsp honey
  • 1 handful unsalted cashews
  • Salt and pepper to season

Method:

Preheat the oven to 180 degrees.

Brush the pork loins with olive oil, salt and pepper.

Place in an oven dish and in the oven.

Cook for 10-12 minutes or until cooked turning the loins regularly.

Meanwhile heat a wok on medium to high heat.

Add in coconut oil.

Add the stir-fry vegetables.

Cook for 2 minutes, mixing in oil.

Add the soy-sauce and honey.

Cook for another 2-3 minutes.

Add in the cashews.

Serve with pork loins.