Cambridge Barre Workout

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Calories 353

Fat 5g

Protein 7g

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Serves 2 

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COOK: 5 MINS

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A great no fuss quick meal.

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Ingredients:

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400g gnocchi
200g chargrilled vegetables (from the deli counter - I used chargrilled peppers, aubergines, artichokes and semi-dried tomatoes)
2 tbsp red pesto
a handful of basil leaves
parmesan or pecorino (or vegetarian alternative), to serve

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Method:

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1. Boil a large pan of salted water. Add the gnocchi, cook for 2 mins or until it rises to the surface, then drain and tip back into the pan with a splash of reserved cooking water.

2. Add the chargrilled veg, chopped into pieces if large, red pesto and basil leaves. Serve with shavings of Parmesan or pecorino (or vegetarian alternative).

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Calories 382

Fat 8g

Protein 10g

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Serves 4

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PREP: 10 MINS

COOK: 35 MINS

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A great meal packed full of goodness. Can be served with couscous rather than a potato.

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Ingredients:

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4 carrots, cut into chunks

4 small parsnips or 3 large, cut into chunks

3 red onions, cut into wedges

2 red peppers, deseeded and cut into chunks

2 tbsp olive oil

2 Stock cube (chicken or veg)

1 tsp each ground cumin, paprika, cinnamon and mild chilli powder

400g can chopped tomato

2 small handfuls soft dried apricots

2 tsp honey

4 medium jacket potatoes or

240g Couscous 

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Method:

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1. Heat oven to 200C/fan 180C/gas

2.  Scatter the veg over a couple of baking trays, drizzle with half the oil, season, then rub the oil over the veg with your hands to coat. Roast for 30 mins until tender and beginning to brown.

3. Add the couscous to a heatproof bowl dissolve the stock cubes into  400ml of boiled water, add to the couscous and cover.

4. Meanwhile, fry the spices in the remaining oil for 1 min – they should sizzle and start to smell aromatic. Tip in the tomatoes, apricots, honey and a can of water. Simmer for 5 mins until the sauce is slightly reduced and the apricots plump, then stir in the veg and some seasoning.

5. Fluff the couscous with a fold and serve. 

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Calories 466 (per wrap)

Fat 13g

Protein 42g

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Serves 4

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PREP: 20 MINS

COOK: 10 MINS - 15 MINS

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This quick meal is full of flavour and colour.

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Ingredients:

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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

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Method:

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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.

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Calories 387

Fat 10g

Protein 30g

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Serves 2 (Generous portion)

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PREP: 5 MINS

COOK: 20 MINS

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A great high protein quick meal.

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Ingredients:

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100g whole wheat linguine

2 tsp rapeseed oil

2 garlic cloves, sliced

200g beef mince with less than 5% fat

200g whole cherry tomatoes

1 tbsp balsamic vinegar

1 tsp vegetable bouillon powder

generous handful chopped basil

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Method:

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1. Bring a large pan of water to the boil, then cook the linguine following pack instructions, about 10 mins.

2. Meanwhile, heat the oil in a non-stick wok or wide pan. Add the fennel and garlic and cook, stirring every now and then, until tender, about 10 mins.

3. Tip in the pork and stir-fry until it changes colour, breaking it up as you go so there are no large clumps. Add the tomatoes, vinegar and bouillon, then cover the pan and cook for 10 mins over a low heat until the tomatoes burst, and the pork is cooked and tender. Add the linguine and basil and plenty of pepper and toss well before serving.

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Calories 402

Fat 8g

Protein 36g

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Serves 3

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PREP: 20 MINS

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

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Ingredients:

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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

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Method:

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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.

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Calories 535

Fat 23g

Protein 29g

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Serves 2

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PREP: 10 MINS

COOK: 10 MINS

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This quick meal is full of flavour and colour.

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Ingredients:

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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

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Method:

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1. Boil a kettle

Chop the cherry tomatoes in half

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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

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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

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

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

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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

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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

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Pick the coriander leaves from their stalks

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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 

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Serve the haddock encocado with the heated rice to the side

Garnish with the coriander leaves and lime wedges 

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Calories 292

Fat 17g

Protein 29g

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Serves 4

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PREP: 20 MINS

COOK: 10 MINS

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Lighter oriental-style burgers

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Ingredients:

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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

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For the salad

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

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Method:

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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.

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Calories 476 (per Burger)

Fat 15g

Protein 17g

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Serves 4

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PREP: 10 MINS

COOK: 10 MINS

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Full flavoured vegetarian burger.

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Ingredients:

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250g chickpeas from a can
1 medium onion, finely chopped
2 garlic cloves, crushed
2 tsp ground coriander
2 tsp ground cumin
small pack flat-leaf parsley, chopped
2 rounded tbsp plain flour
2 tbsp vegetable oil
100g hummus
4 burger buns, cut in half
watercress, to serve

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Method:

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1. Drain, rinse and dry the chickpeas thoroughly, then tip into the bowl of a food processor. Pulse until lightly broken up into coarse crumbs.

2. Add the onion, garlic, spices, parsley, flour and some seasoning, and continue to pulse until combined. Using your hands, gently form the mixture into 4 patties about 10cm in diameter and 2cm thick.

3. In a large pan, heat the oil and fry the falafels on each side for 2-3 mins or until golden (you may need to do this in batches). Lightly griddle the burger buns on the cut side in a griddle pan, or toast under the grill.

4. Spread one side of each bun with hummus, top with a falafel burger, add a handful of watercress, then pop the remaining bun half on top.

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Burgers can be served with homemade chips.

Calories 497

Fat 15g

Protein 40g

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Serves 4

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PREP: 15 MINS

COOK: 15 MINS

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On the BBQ or under the grill this is the perfect burger.

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Ingredients:

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400g turkey mince
1 tsp Worcestershire sauce
85g fresh breadcrumb
1 tbsp chopped coriander
1 red onion, finely chopped
1 large ripe avocado
1 chilli, deseeded and finely chopped
juice 1 lime
4 ciabatta rolls, cut in half
1 tsp olive oil

3 Tomatoes, sliced

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Method:

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1. Mix the mince, Worcestershire sauce, breadcrumbs, half each of the coriander and onion, and some seasoning until combined. Form into 4 burgers, then chill until ready to cook.

2. To make the guacamole, mash the avocado with the remaining coriander and onion, the chilli and lime juice, and season.

3. Heat a griddle pan or barbecue until hot. Griddle the rolls, cut-side down, for 1 min, then keep warm. Brush the burgers with the oil to keep them from sticking. Cook for 7-8 mins on each side until charred and cooked through. Fill the rolls with the burgers, guacamole and sliced tomato.

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Calories 310

Fat 11g

Protein 9.8g

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Serves 4

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PREP: 15 MINS

COOK: 50 MINS

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Sweet Roasted Squash is a perfect and simple dinner

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Ingredients:

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2 small butternut squash (about 500g each), halved lengthways and deseeded

3 tbsp olive oil

1 leek, trimmed and thinly sliced

1 garlic clove, crushed

150g button mushrooms, sliced

1 tbsp white wine vinegar or cider vinegar

15g fresh flat-leaf parsley, chopped

400g Couscous 

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Method:

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1. Preheat the oven to gas 5, 190°C, fan 170°C. Put the squash, skin-side down, on a baking tray and score the flesh in a diamond pattern with a knife. Brush all over with 1 tbsp oil, then roast for 30-35 mins until softened.

2. Meanwhile, heat 1 tbsp oil in a frying pan over a medium heat. Add the leek and garlic, then cook for 3 mins, stirring occasionally. Add the mushrooms and cook for 3 mins until golden. Stir in the vinegar and parsley, remove from the heat and season to taste.

3. Add the couscous to a heatproof bowl and pour enough boiled water to cover. cover the bowl and leave.  Once the Couscous has absorbed the water, fluff up with a folk and season with salt and pepper. 

4.  Then mix with the veg in the pan. Remove the squash from the oven and carefully scoop out most of the flesh, leaving a 1cm border.

5. Chop the flesh and stir into the veg and couscous mix. Use to fill the squash, then drizzle with 1 tbsp oil. Roast for 15-20 mins until the squash is tender.

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Calories 628

Fat 14g

Protein 45g

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Serves 2

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PREP: 10 MINS

COOK: 10 MINS

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With a morrocan taste this quick meal is quick and tasty.

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Ingredients:

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1 can 200g passata
30g  Diced apricots
1 Lemon
1 Tomato
30g Sultanas
120g Couscous 
1 Chicken stock cube
1 Tbsp Ras el hanout 
Handful Mint leaves
15g Garlic paste

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Method:

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1. Boil the kettle and heat a large pan, over a medium heat with a drizzle of olive oil.

2. Add the chicken to the pan with the Ras el hanout and cook for 2 minutes. Cut the tomato up.

3. Dissolve the chicken stock cube in 200ml of boiled water and add to the couscous. Cover and set aside till serving.

4. Add the roasted garlic, passata, apricots, sultanas, chopped tomato and 100ml of boiled water to the chicken and cook til the chicken is cooked.

5. Fluff the couscous and squeeze halpf the lemon juice.

6. Serve the couscous and stew with the mint sprinkled on top.

Calories 412

Fat 7.8g

Protein 35g

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Serves 4

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PREP: 10 MINS

COOK: 1 HOUR

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Simple fish dish.

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Ingredients:

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800g sweet potato, peeled and sliced into chunks

3 red peppers, deseeded and sliced

2 courgettes, sliced into chunks

2 lemons, sliced

2 tablespoons olive oil

4 x 175g thick haddock fillets

Small handful coriander, chopped

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Method:

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1. Preheat the oven to 200°C, fan 180°C, gas mark 6.

2. Place the sweet potatoes, peppers, courgettes and lemons in a large roasting tin, then toss with the oil, and season with salt and freshly ground black pepper.

3. Cook in the oven for 45 minutes until golden, then place the haddock fillets on top and roast for a further 10-12 minutes, until the fish is cooked all the way through.

4. Remove the roasted haddock from the oven, sprinkle with coriander and serve.

Calories 606

Fat 23g

Protein 43g

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Serves 2

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PREP: 10 MINS

COOK: 10 MINS

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Swap spaghetti with gnocchi for a full flavoured dinner.​

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Ingredients:

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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)

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Method:

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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.

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Calories 436

Fat 6g

Protein 37g

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Serves 4

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PREP: 10 MINS

COOK: 35 MINS

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Ingredients:

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1 tbsp olive oil
2 onions, finely sliced
3 carrots, grated
2 tsp cumin seed
2 tbsp harissa
200g bulgur wheat
6 dried apricots, chopped
700ml weak chicken stock (we made using 1 stock cube)

200g asparagus (Optional)
200g baby spinach
4 firm fish fillets (salmon or Haddock)
4 thin lemon slices

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Method:

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1. Heat the oil in a lidded flameproof casserole dish. Tip in the onions and cook for 10 mins until soft and golden. Add the carrots and cumin, and cook for 2 mins more. Stir through the harissa, bulgur and apricots, pour over the stock and bring to the boil. Cover and simmer for 7 mins.

2. Add the spinach and stir through until just wilted. Arrange the fish fillets on top, pop a slice of lemon on each and season. Replace the lid and cook for 8 mins, keeping over a low-ish heat.

3. Turn heat to low and cook for 7-8 mins more until the fish is cooked through and the bulgur is tender. add the asparagus 2 minutes before serving.  Season with pepper and serve.