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Pesto Chicken and veg

Pesto Chicken and veg

Chicken breast is the staple of any diet. Be that to lose weight, put on muscle mass or just to be healthy, chicken breast is at the heart of every meat eater diet!

It is packed full of protein with no carbs and very little fat which is great if you are watching your waistline but also means that it can often taste dry and bland! By adding pesto and baking in foil you solve these 2 problems in one go as well as limiting the mess as all is cooked together in one baking tray!

Off course you can make your own pesto, and I do believe fresh is best, but now a days you can find freshly made pesto (and other pasta sauces in tesco) so if like me you are short of time (or patience) that's the next best thing! I bought the Mattarello Basil Pesto at Waitrose

Now, pesto do have a good amount of fat in it, but they are all good and healthy fats that will help your chicken stay moist and also help keep you fuller for longer. 

This dish is suitable for those trying to lose weight and or on a low carb diet. If you need more carbs, you can always add some sweet potato or I thing it would go really well with buckwheat or quinoa!

Its good to note that I like my veg crunchy so if you prefer softer veg, I'd recommend to pre-cook it before adding to the chicken. 4-5min on a steamer should do the trick :)

Ingredients:

  • 6 Chicken Breasts
  • 150g of Fresh Pesto
  • Vine Cherry Tomatoes (about 6 small vines)
  • Broccoli, Green Beans and Baby Corn (enough for 6 portions), chopped in chunky pieces
  • Salt and Pepper to taste

Method:

  • Pre-heat the oven at 180ºC
  • Cover a roasting tray with foil
  • Place the chicken breast on the foil and put a good layer of pesto in each breast
  • Place 1 vine on top of each breast and add the rest of the veg. Also add a little salt and pepper to taste
  • Cover with foil and place in the oven
  • Bake it for 40 min at 180ºC

There you go! A heathy, tasty and diet friendly meal that takes less than 5 min to prepare (plus 40min of cooking), and makes very little mess! Perfect for all you busy people! :) 

IMG_4778.JPG
40mins at 180ºC

Chicken Bone Broth

Chicken Bone Broth

There is nothing better to boost your immune system than a good hearty homemade bone both soup packed with lots and lots of nutritious vegetable and off course protein!

It was a staple in my house whenever anyone was feeling ill. It’s true comfort food! Tasty easy to eat and so very nutritious.
 
The broth itself is done by simmering animal bones and bone marrow, tendons, laments, cartridges, anything that you wouldn’t necessarily eat directly but that still offers nutritional components. By simmering bones and other tissues, you will be releasing compounds such as collagen, glutamine, calcium, magnesium, glucosamine and other nutrients beneficial to health.

My favorite has always been Chicken bone broth. Once the broth is done you can add in anything you want really… its hard to go wrong!

Chicken Bone Broth:

Ingrediens:

  • 1 whole chicken (skin taken off)
  • 2 celery sticks, roughly chopped
  • 2 rosemary brunches
  • 1 small bunch of parsley 
  • 3 garlic cloves, halved
  • 2 spring onions, roughly chopped
  • 1 onion, halved
  • 1 chicken stock cube
  • Salt to taste
  • Water

Method:

1. Place all ingredients in to a pan and add enough water to cover the whole chicken.

2. Simmer for about 1.5-2hrs (the longer the better).

3. Take the chicken out of the pan (ready to be de-boned and used to make soup or any other dish)

4. Sieve the liquid to separate the stock to the rest and there you have it! Homemade Chicken Bone Broth! :)

ingredients

 

 

 

To make a healthy soup just add veg and the chicken meat to the broth! Yum!

 

High Protein Stuffed Romero Pepper

High Protein Stuffed Romero Pepper

This recipe was inspired by a visit to Pearson's Room in Canary Warf. My friend ordered the ricotta and spinach stuffed Romero peppers and it looked amazing, but I looove my protein so to me it was missing something. 

The very next day I went to the supermarket to get the ingredients to try a high protein version of that! I went to look for Ricotta Cheese and came across this Feta and Greek Yogurt spread and being me, I couldn't resist but compare macros. The Feta spread was a little higher in protein (and fat) than ricotta and since I love Feta, that was the perfect excuse to try it out! And I can safely say it was a wise choice! It tastes soooo good! 

If you can't find it in your supermarket, you can have a go at making your on by blending feta cheese and a little Greek yogurt together... Trust me, it's worth it 👌🏻

 

Ingredients (makes 4):

  • 200g cooked chicken breast (diced)
  • 150g Shiitake Mushrooms (diced)
  • 180g of Feta & Greek yogurt spread (I used Odyssey)
  • 100g Spinach
  • 4 large Romero Peppers 

Method:

  1. Dry-Fry the mushrooms until tender,
  2. Add the chicken and spinach and stir until the spinach reduces;
  3. Add the Feta and Greek Yogurt spread and stir until all ingredients are mixed evenly;
  4. Cut the top of the Romero Peppers and clear out any seeds left in the pepper;
  5. Stuff the peppers with the warm mix and place them in a baking tray on a slight angle so the stuffing inside doesn't come out while cooking. 
  6. Put it in a pre-heated oven for about 30 min at 190°
  7. If like me, you like the edges of the peppers to be slightly burnt, grill or griddle the peppers for a further 5min 

 

Macros per Portion:

Calories: 203
Protein: 21.7g
Fat: 8.8g
Carbs: 10g
Fibre: 3.3g

Naked Scotch Eggs

Naked Scotch Eggs

I came up with this recipe when I was trying to find an easy to make, easy to carry high protein/ low carb snack. I always loved Scotch Eggs, but the bread crumbs and the fact that they are deep fried make it a little hard to fit it in my diet.

So I thought that I could just skip the fattening coat and leave my Scotch eggs naked and place it in the oven instead of deep frying them! And now they are one of mine and hubby favorite snacks (or breakfast, or lunch, or dinner, lol)

Ingredients:

  • 500g extra lean beef mince
  • 5 hard boiled eggs
  • seasoning to taste (scroll down for suggestions)

Method:

  • Pre heat the oven to 200 Cº
  • Place the mince and seasoning in a bowl and mix. Its easier to use your hands here.
  • Divide the mince into 5 equal portions.
  • Flat out each portion of mince until its a thin flat patty
  • Place an egg in the middle of the patty and gently close the patty around the egg.
  • Place them in a baking tray (preferably on a raised baking tray so the fat can drip down) and bake for 30 minutes
  • Serve hot or cold. Enjoy!

Macros:

Kcal: 200
Protein: 27g
Fat: 10g
Carbs: 0g


Hunters Chicken

Hunters Chicken

 

A lot of people that are on a diet feel that they need to eat separately from the rest of their family.  But it doesn't need to be like that. There are plenty of healthy and tasty dishes that the whole family can enjoy. Just like the Chilli Con Carne Recipe, I am still to find someone that does not like Hunters Chicken!

This recipe is made with chicken thighs which are juicier than chicken breasts, but if you want to reduce calories/fats a little further, just do straight swap. I warn you though, it's no were near as tasty ;)

 

 

Ingredients:

  • 1Kg Skinless and boneless Chicken Thighs (roughly chopped)
  • 100g Pancetta
  • 4 Spring Onions (chopped)
  • 2 Garlic Cloves (chopped)
  • 4 Fresh Rosemary Springs (finely chopped)
  • 1 tin of Chopped Tomatoes
  • 1 tin Butter Beans
  • 125ml of Dry White Wine
  • Drizzle of olive oil
  • 1 teaspoon of sugar
  • 1 salt to taste
     

Method:

  • drizzle a little olive oil in a pan, once its hot add pancetta and stir for about 2 minutes.
  • Add chicken and spring onions and stir until the meat turns white
  • Add the white wine and let it simmer for a further 2 minutes.
  • Add rosemary, garlic, chopped tomatoes, sugar, salt and butter beans and let it simmer for 25 minutes.
  • Serve and enjoy!

For those members of the family not watching what they eat, this dish goes very well with a slice or two of rustic bread or focaccia!

Makes 6 portions. Each contains about:

396Kcals
Protein: 37.6g
Carbs: 5.6g
Fats: 21.5g
Fibre: 1.1


Healthy Chilli Con Carne

Healthy Chilli Con Carne

I don't know about you, but if I had to choose 1 meal to have for the rest of my life, that would be Chilli Con Carne! This was one of the first things James cooked for me (over 8 years ago) and I've been hooked ever since! He certainly found the way to my heart ;)

Since then, Kale has found its way into the Chilli to make it more macro friendly through my competition prep. This recipe has aways been a signature dish for James and a staple at most informal dinner parties held at our house. So I can hardly claim this recipe as mine, but since it was my idea to put the Kale in... I'll claim it anyway ;)

 

Ingredients (makes 4 portions):

  • 500g lean beef
  • 1 onion
  • 1 stock cube
  • 1 table spoon tomato pure
  • 2 clove garlic
  • 1tsp chilli powder
  • 1tsb chilli flakes
  • salt & Pepper to taste
  • 200g kale
  • 1 tin copped tomatoes
  • 1 tin kidney beans
  • a smidge of oil or cooking spray

 

Method:

  1. Cover the bottom of the pan with cooking spray (I found a coconut oil spray in Trader Joes in america with is awesome) or a smidge of oil (i like to use coconut or avocado oil). Place the onions and fry until golden.
  2. Add the mince and stir until it has turned brown.
  3. Add the tomato pure, garlic, chilli poder, chilli flakes, stock cube and mix well
  4. Add the kale and mix until it has reduced in size.
  5. Add Chopped Tomatoes and salt & pepper to taste.
  6. Let it simmer for about 20 minutes, stirring every 5-10 minutes
  7. Add kidney beans and let it cook for a further 5 minutes
  8. Serve with rice, nachos or rice cakes (as in the picture)



Macros per serving (of Chilli only):

KCals: 285
P:28.7g
C:13.7g
F: 7.3g
Fibre: 3.3g