Recipes Archives - MAN v FAT Soccer

Category: Recipes

4 September 2024

Peanut butter overnight oats

For a hassle-free breakfast, you can’t beat overnight oats. Make them the night before and start your day with no effort.

Method:

The night before you want this for breakfast, mix the oats, honey, yogurt and milk together in a glass or a jar. Leave it in the refrigerator overnight.
In the morning, add in the peanut butter and mango (or any fruit you like – mashed strawberries is a classic to make PB&J-style oats). If it’s too thick, loosen with a bit more milk.

Tips:

Adding half a tablespoon of chia seeds (when you mix it the night before) will make this thicker and more pudding-like and will boost the fiber content too.

Serves: 1
Time: Overnight

What’s in a serving:

Calories: 485
Fat: 15g
Saturates: 4.5g
Sugars: 40g
Salts: 0.41g

Ingredients:

1/3 cup rolled oats
1 tsp honey
2 tbsp natural fat-free yogurt
3oz 2% milk
1 tbsp peanut butter (look for one with simple ingredients, labelled as ‘natural’ or ‘whole’. One with just roasted peanuts and salt is ideal)
½ mango, diced

30 August 2024

Sticky glazed wings

Wings don’t have to be unhealthy. Give these sticky, glazed chicken wings a go: they’re high in protein, low in sugar, and only 388 calories per serving.

Method:

Pre-heat the oven to 350°F/180°C/Gas 4.
Line a large baking tray with parchment paper. Add the raw chicken wings to a bowl along with the oil and some salt and pepper to season. Toss until the wings are fully coated.
Place the tray of wings in the oven to bake for around 25-30 minutes.
While the wings are cooking, make the sauce. Add the hoisin sauce, soy sauce, lime juice, ginger, and Chinese five spice to a bowl and stir to mix well.
Once the wings are cooked, put them in a bowl and toss with the sauce to coat. Garnish with sesame seeds and scallion and serve.

Tips:

Serve as a snack or turn it into a meal by adding sticky rice and broccoli.

Serves: 4
Time: 35 minutes

What’s in a serving:

Calories: 388
Fat: 24g
Saturates: 5.7g
Sugars: 5.6g
Salts: 2.2g

Ingredients:

1lb chicken wings
1 tbsp oil (canola, olive, vegetable or sunflower oils are all good choices)
3 tbsp hoisin sauce
2 tbsp soy sauce
1 tbsp lime juice
2 tbsp minced ginger
1 tsp Chinese five spice
2 tbsp white sesame seeds
3 scallions, thinly sliced

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