Salmon Burgers

Calories 292

Fat 17g

Protein 29g

Serves 4

PREP: 20 MINS

COOK: 10 MINS

Lighter oriental-style burgers

Ingredients:

4 boneless, skinless salmon fillets, about 550g/1lb 4oz in total, cut into chunks
2 tbsp Thai red curry paste
thumb-size piece fresh root ginger, grated
1 tsp soy sauce
1 bunch coriander, half chopped, half leaves picked
1 tsp vegetable oil
lemon wedges, to serve

For the salad


2 carrots
half large or 1 small cucumber
2 tbsp white wine vinegar
1 tsp golden caster sugar

Method:

  1. Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.

  2. Meanwhile, use a swivel peeler to peel strips of carrot and cucumber into a bowl. Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves. Divide the salad between 4 plates. Serve with the burgers.

A twist to a classic Spag Bol.

Calories 606

Fat 23g

Protein 43g

Serves 2

PREP: 10 MINS

COOK: 10 MINS

Swap spaghetti with gnocchi for a full flavoured dinner.

Ingredients:

1 200g tin of puréed tomatoes

35g grated Italian cheese

15g garlic paste

large handful of basil

1 tsp dried basil

50g beef mince

1tbsp dried oregano

250g gnocchi

large handful of seasonal salad 

1tsp marmite

1/ 2 tsp dried chilli flakes (optional)

Method:

  1. Boil a kettle and heat a large non stick pan with a drizzle of vegetable oil.

  2. Add the beef to the hot pan

  3. Add the Gnocchi to a pan of boiled water - bring to the boil and cook for 3-4 minutes

  4. Add the marmite, dried oregano, dried basil, chilli flakes (if using them) and roasted garlic paste - cook for 30 secs

  5. Add tinned toms with 90ml boiled water with a generous pinch of salt and pepper. Cook for 2-3 minutes on a high heat.

  6. Once the sauce has thickened, stir in the drained gnocchi.

  7. Add teared basil leaves the the gnocchi dish and top with cheese.

  8. Serve with a side salad.

Chicken wrap

Calories 466 (per wrap)

Fat 13g

Protein 42g

Serves 4

PREP: 20 MINS

COOK: 10 MINS - 15 MINS

This quick meal is full of flavour and colour.

Ingredients:

4 skinless chicken breasts
200g Greek yogurt
juice and zest 1 lemon

1 tsp allspice
2 tsp olive oil
2 garlic cloves, crushed
25g pine nuts, toasted
small bunch parsley, finely chopped
2 tomatoes, diced
½ cucumber, diced
4 large tortilla wraps or large flatbreads
mixed salad, to serve

Method:

  1. Lay the chicken breasts on a sheet of baking parchment, cover with another sheet of parchment, then flatten by bashing them with a rolling pin. Mix half the yogurt in a large bowl with half the lemon juice, the lemon zest, allspice, olive oil, garlic and a pinch of salt. Mix thoroughly, then stir in the chicken, making sure it is well coated in the mixture. Cover and chill for 30 mins to marinate.

  2. Heat a griddle pan over a high heat and cook the chicken for 5-6 mins each side or until cooked through (you may need to do this in batches). Transfer to a board and slice. Spread the rest of the yogurt over the wraps and fill with the pine nuts, cooked chicken, parsley, tomatoes and cucumber. Drizzle over the rest of the lemon juice and roll up. Put the wraps back on the griddle pan for 30 secs each side to lightly toast, then serve with a mixed salad.

3 Bean Chilli and Rice 

Calories 372

Fat 13g

Protein 28g

Serves 4

PREP: 5 MINS

COOK: 45 MINS

A great high protein quick meal.

Ingredients:

1 tbsp olive oil
1 large onion, chopped
250g pack extra-lean minced beef
1 tbsp Cajun seasoning mix
2 x 400g cans mixed bean salad, drained
400g can chopped tomato
1 low-sodium beef stock cube
2 squares 70% cocoa dark chocolate

small pack coriander, chopped
2x Microwave brown rice

 and low-fat Greek yogurt, to serve

Method:

  1. Heat the oil in a frying pan and cook the onion on a medium heat until softened. Add the beef with some black pepper and a little salt, breaking up any lumps with a wooden spoon, and cook until browned. Add the Cajun seasoning. Give it a good stir and cook for 1 min more.

  2. Tip in the beans and tomatoes, then crumble over the stock cube. Add a can of water and simmer for about 20-30 mins, until thickened. Add the chocolate, and stir until melted, then add most of the coriander.

  3. Serve the chilli in bowls on top of the rice sprinkled with the rest of the coriander, with a dollop of low-fat yogurt

Souvlaki

Chicken

Calories 402

Fat 8g

Protein 36g

Serves 3

PREP: 20 MINS

No fuss meal, healthy and great for the whole family.

Ingredients:

1 small red onion, finely sliced
25g green pitted olives, chopped
½ cucumber, halved lengthways and thinly sliced
140g cherry tomatoes, halved
small bunch parsley or mint (or a mixture), leaves picked
1 cooked beetroot, coarsely grated
2 ready-roasted or prep before chicken breasts, torn into small pieces
100g natural yogurt
3 flatbreads or pitta breads
drizzle of extra virgin olive oil

Method:

  1. Put the onion in a bowl, pour over enough boiled water from a kettle to cover, then set aside for 5 mins. Drain and rinse under cold water. Toss with the olives, cucumber, tomatoes, parsley and/or mint leaves, beetroot and chicken.

  2. Season the yogurt and toast the flatbreads. To serve, top each flatbread with generous spoonfuls of the souvlaki, yogurt and a drizzle of oil.

Creamy Haddock Encocado

Calories 535

Fat 23g

Protein 29g

Serves 2

PREP: 10 MINS

COOK: 10 MINS

This quick meal is full of flavour and colour.

Ingredients:

200g haddock bites

1 lime

2 tsp smoked paprika

5g coriander

15g Roasted garlic paste sachet 

1 tbsp tomato paste 

300g steamed white basmati rice

125g cherry tomatoes

50g solid coconut cream

1 tsp ground cumin

Method:

  1. Boil a kettle

Chop the cherry tomatoes in half

2.Remove the coconut cream from the sachet and chop it roughly

Dissolve the coconut cream in 200ml boiled water – this is your coconut stock

3.Heat a large, wide-based pan (preferably non-stick with a matching lid), with a drizzle of vegetable oil over a medium-high heat

Once hot, add the chopped cherry tomatoes with the ground cumin, smoked paprika

and roasted garlic paste and cook for 30 secs

4. Add the tomato paste, coconut stock, the juice of 1/2 lime and a pinch of sugar

Give everything a good mix up and bring to the boil over a high heat

5. Meanwhile, squeeze the pouch of steamed white basmati rice to separate the grains

Tear the top corner of the pouch[es] (just a little!) and put the pouch in the microwave for 2 min or until piping hot

6. Add the haddock bites to the pan and cook, covered, for 2-3 min or until they're cooked through (your fish is cooked once it turns opaque and flakes easily) – this is your haddock encocado

Pick the coriander leaves from their stalks

Cut the remaining lime into wedges

Once done, season the haddock encocado with a generous pinch of salt and give everything a good mix up 

Serve the haddock encocado with the heated rice to the side

Garnish with the coriander leaves and lime wedges