Cambridge Barre Workout

Calories 168

Fat 9g 

Protein 6g

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Serves 2

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PREP: 10 MINS

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This colourful salad is perfect to take to work. Add cold cooked pasta for a more filling packed lunch.

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Ingredients:

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½ avocado, peeled and cut into cubs

squeeze of lemon juice

50g small cooked prawns

1 mango cheek, peeled and cut into cubes

4 cherry tomatoes, halved

finger-sized piece cucumber, chopped

handful baby spinach leaves

couple of mint leaves, very finely shredded

1-2 tsp sweet chilli sauce

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Method:

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Mix the avocado with the lemon juice, then toss with the prawns, mango, tomatoes, cucumber, spinach and mint.

 

Pack into a lunchbox and drizzle over the sweet chilli sauce, then chill until ready to eat.

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Calories: 148

Fat: 5g

Protein: 9g

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Serves 4 (Can be frozen and saved)

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PREP: 5 MINS

COOK: 20 MINS

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Enjoy this warming Veggie soup.

 

Ingredients:

 

1 tbsp olive oil

1 medium onion, chopped

2 celery sticks, chopped

2 tsp ground cumin

600ml hot vegetable stock

400g can chopped plum tomatoes with garlic

400g can chickpeas, rinsed and drained

100g frozen broad beans

zest and juice ½ lemon

large handful coriander or parsley and flatbread, to serve.

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Method:

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1. Heat the oil in a large saucepan, then fry the onion and celery gently for 10 mins until softened, stirring frequently. Tip in the cumin and fry for another min.

2. Turn up the heat, then add the stock, tomatoes and chickpeas, plus a good grind of black pepper. Simmer for 8 mins. Throw in broad beans and lemon juice, cook for a further 2 mins. Season to taste, then top with a sprinkling of lemon zest and chopped herbs. Serve with flatbread.

Calories 352

Fat 9g

Protein 31g

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Serves 2 

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PREP: 10 MINS

COOK: 4 MINS

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Enjoy this High protein chicken sandwich in 15 minutes and enjoy 3 of your 5-a-day.

 

Ingredients:

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1 large skinless chicken breast

rapeseed oil, for brushing

small garlic clove, crushed

½ tsp dried oregano

2 tbsp Greek yogurt

10 cm piece cucumber, grated, excess juice squeezed out

2 tbsp chopped mint, plus a few leaves to serve

2 wholemeal pitta breads

2 red or yellow tomatoes, sliced

1 red pepper from a jar (not in oil), deseeded and sliced.

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Method:

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1. Cut the chicken breast in half lengthways, then cover with cling film and bash with a rolling pin to flatten it. Brush with some oil, then cover with the garlic, oregano and some pepper. Heat a non-stick frying pan and cook the chicken for a few mins each side. Meanwhile, mix the yogurt, cucumber and mint to make tzatziki.

2. Cut the tops from the pittas along their longest side and stuff with the chicken, tomato, pepper and tzatziki. Poke in a few mint leaves to serve. If taking to the office for lunch, pack the tzatziki in a separate pot and add just before eating to prevent the pitta going soggy before lunchtime.

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Calories 281

 Fat 12g

Protein 8g

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Serves 1

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PREP: 10 Mins

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Eat the rainbow with this easy wrap.

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Ingredients:

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1 Carrot

shredded or coarsely grated

80g red cabbage

finely shredded

2 spring onions, thinly sliced

1 courgette coarsely grated

handful basil leaves

5 green or black olives, pitted and halved

½ tsp English mustard powder

2 tsp extra virgin rapeseed oil

1 tbsp cider vinegar

1 large seeded tortilla wrap

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Method

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1. Mix all the ingredients except for the tortilla and toss well.

2. Put the tortilla on a sheet of foil and pile the filling along one side of the wrap – it will almost look like too much mixture, but once you start to roll it firmly it will compact. Roll the tortilla from the filling side, folding in the sides as you go. Fold the foil in at the ends to keep stuff inside the wrap. Cut in half and eat straight away. If taking to work, leave whole and wrap up like a cracker in baking parchment.

Calories 400

Fat 19g 

Protein 30g

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Serves 2

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PREP: 10 MINS

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This healthy lunch is full of fibre and vitamin C.

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Ingredients:

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250g ham, shredded

400g can lentil, drained

2 carrots, finely diced

4 celery sticks, finely diced

handful parsley, finely chopped

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For the dressing

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2 tbsp olive oil

2 tbsp red wine vinegar

Pinch of sugar

1 tsp wholegrain mustard

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Method:

 

Combine the salad ingredients in a large mixing bowl.

 

To make the dressing, whisk together the ingredients with 1 tbsp water and some seasoning. Pour the dressing over the salad and stir well to combine.

Calories 214

Fat 9g

Protein 12g

 

Serves 4 

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PREP: 10 MINS

COOK: 5 MINS

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Low calorie, full of flavour salad.

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1 lime, zested and juiced

1 tsp rapeseed oil

1 tsp fresh thyme leaves

¼ tsp turmeric

¼ tsp cumin seeds

1 tbsp finely chopped coriander

1 garlic clove, finely grated

100g halloumi, thinly sliced

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For the slaw

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1 lime, zested and juiced

3 tbsp bio yogurt

3 tbsp finely chopped coriander

1 red chilli, deseeded and chopped

160g corn, cut from 2 fresh cobs

1 red pepper, deseeded and chopped

100g fine green beans, blanched, trimmed and halved

200g cherry tomatoes, halved

1 red onion, halved and finely sliced

320g white cabbage, finely sliced

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Method:

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1. Mix the lime zest and juice with the oil, thyme, turmeric, cumin, coriander and garlic together in a bowl. Add the halloumi and carefully turn it until coated – take care as it breaks easily.

2. To make the slaw, mix the lime juice and zest, yogurt, coriander and chilli together, then stir in the corn, red pepper, beans, tomatoes, onion and cabbage.

3. Heat a large non-stick frying pan or griddle pan and fry the cheese in batches for 1 min each side. Serve the slaw on plates with the halloumi slices on top. If you're cooking for two people, serve half of the halloumi and slaw and chill the rest for lunch another day.

Calories 310

Fat 18g 

Protein 19g

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Serves 3

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PREP: 10 MINS

COOK: 12 MINS

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The perfect lunch. Cook this Frittata and save the rest.

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Ingredients:

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200g new potatoes, quartered
100g asparagus tips
1 tbsp olive oil
1 onion, finely chopped
6 eggs, beaten
40g cheddar, grated
rocket or mixed leaves, to serve

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Method:

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1. Heat the grill to high. Put the potatoes in a pan of cold salted water and bring to the boil. Once boiling, cook for 4-5 mins until nearly tender, then add the asparagus for a final 1 min. Drain.

2. Meanwhile, heat the oil in an ovenproof frying pan and add the onion. Cook for about 8 mins until softened.

3. Mix the eggs with half the cheese in a jug and season well. Pour over the onion in the pan, then scatter over the asparagus and potatoes. Top with the remaining cheese and put under the grill for 5 mins or until golden and cooked through. Cut into wedges and serve from the pan with salad.

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Calories: 452

Fat: 23g

Protein: 28g

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Serves 2 

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PREP: 10 MINS

COOK: 10 MINS

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This is not just a salad. Full of flavour and nice a quick.

 

Ingredients:

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1 Apple cut into quarters
25g Walnuts
100g Shredded ham hock
1 tbsp Cider vinegar 
1 Ciabatta roll broken into bite sized pieces
125g Cherry tomatoes, halved 
21g Wholegrain mustard
50g Mixed salad

40g Cheddar cheese ,shaved

20g Tomato chutney

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Method:

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1. Preheat the oven 220/200 fan. Add the ciabatta and walnut pieces to a baking tray with a generous drizzle of olive oil, salt and pepper. cook for 6-8 minutes until crisp.

2. Heat a non stick pan on a medium heat. drizzle a little olive oil and add the ham hock. cook to warm through 3-4 minutes.

3. While the ham is in the pan , add the halved cherry tomatoes, apple pieces and mixed salad to a bowl and mix, set this aside.

4. mix the tomato chutney, cider vinegar and mustard. add 2tbsp olive oil and pitch of salt and mix.

5. Ready to put the salad together?  add the mixed leaves and apple between two bowls. Add the ham hock,  toasted ciabatta pieces and walnuts. Drizzle the dressing and finish with the cheese.

Calories 264

Fat 15g 

Protein 5g

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Serves 4

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PREP: 15 MINS

COOK: 50 MINS

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Soup. A great way to bulk cook and you can freeze this one too.

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Ingredients:

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1 butternut squash, about 1kg, peeled and deseeded
2 tbsp olive oil
1 tbsp butter
2 onions, diced
1 garlic clove, thinly sliced
2 mild red chillies, deseeded and finely chopped
850ml hot vegetable stock
4 tbsp crème fraîche, plus more to serve

 

Method

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Method:

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1. Heat oven to 200C/180C fan/gas 6.

2. Cut 1 peeled and deseeded butternut squash into large cubes, about 4cm/1½in across, then toss in a large roasting tin with 1 tbsp of the olive oil.

3. Roast for 30 mins, turning once during cooking, until golden and soft.

4. While the butternut squash cooks, melt 1 tbsp butter with the remaining 1 tbsp olive oil in a large saucepan, then add 2 diced onions, 1 thinly sliced garlic clove and ¾ of the 2 deseeded and finely chopped red chillies. 

5. Cover and cook on a very low heat for 15-20 mins until the onions are completely soft.

6. Tip the butternut squash into the pan, add 850ml hot vegetable stock and 4 tbsp crème fraîche, then whizz with a stick blender until smooth. For a really silky soup, put the soup into a liquidiser and blitz it in batches.

7. Return to the pan, gently reheat, then season to taste.

8. Serve the soup in bowls with swirls of crème fraîche and a scattering of the remaining chopped chilli.

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Calories: 338

Fat: 23g

Protein: 16g

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Serves 4 

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PREP: 5 MINS

COOK: 15 MINS

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Enjoy this healthy salad of fresh orange and zingy dressing.

 

Ingredients:

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2 large oranges
1½ tbsp wholegrain mustard
1½ tsp honey
1 tbsp white wine vinegar
3 tbsp rapeseed or olive oil, plus extra for frying
2 large carrots, peeled
225g block halloumi, sliced
100g bag watercress or baby spinach

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Method:

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1. Cut the peel and pith away from the oranges. Use a small serrated knife to segment the orange, catching any juices in a bowl, then squeeze any excess juice from the off-cut pith into the bowl as well. Add the mustard, honey, vinegar, oil and some seasoning to the bowl and mix well.

2. Using a vegetable peeler, peel carrot ribbons into the dressing bowl and toss gently. Heat a drizzle of oil in a frying pan and cook the halloumi for a few mins until golden on both sides. Toss the watercress through the dressed carrots. Arrange the watercress mixture on plates and top with the halloumi and oranges.

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