Recipes Archives - Page 2 of 2

Category: Recipes

16 January 2025

Spicy steak burrito

Try this lean, protein-packed meal that will leave you feeling super satisfied.

Method:

Fry the steak in a frying pan with a spray a low-calorie cooking spray to stop it sticking. Fry until sealed, then add in the sliced scallions and spice mix and fry until the scallions are softened.
Add the drained beans followed by the rice and stir fry for 3-4 minutes until the rice is fully separated and heated through. Ensure the meat is fully cooked before taking off the heat.
Microwave the tortilla wraps for 30 seconds.
Build your burrito by adding the beef and scallion to your warm tortilla along with the shredded lettuce and cheese. Wrap tightly and enjoy!

Tips:

Swap steak for peppers, mushrooms and sweetcorn to make this vegetarian.

Serves: 2
Time: 30 Minutes

What’s in a serving:

Calories: 605
Fat: 12g
Saturates: 4.2g
Protein: 49g
Sugars: 2.9g
Salts: 1.8g

Ingredients:

Low calorie cooking spray (like PAM)
200g steak, cut into thin strips
3 scallions, finely sliced
1 tsp spice mix, like a taco or fajita seasoning mix
1 can black beans, or pinto beans
½ pouch of precooked wholewheat rice
2 wholewheat tortilla wraps
1/3 cup grated cheese
Handful shredded lettuce

16 January 2025

Chicken shawarma

Similar to a gyro, this recipe is lip-smackingly good without the hefty calorie count

Method:

Preheat the oven to 400°F
Marinade the chicken by placing the Lebanese 7 spice, smoked paprika, crushed garlic, lemon juice and yogurt in a bowl. Bash the chicken breasts with a rolling pin to flatten them out and cut them to make them the same size as the chicken thighs. Add the boneless chicken thighs and breasts to the marinade and stir. Cover and place in the fridge for at least 30 minutes.
Spray a loaf tin with the low-calorie oil spray, then stand the tin up on its end. Layer the chicken pieces on top of each other to make a kabob. Pack the pieces in as tight as you can, and if you have a gap at the end of the tin, stuff the end with an aluminum foil ball.
Place in the oven and cook for 1 hour, until the chicken is browned on top and cooked through. Leave the chicken to stand in the tin for 10 minutes to allow all the juices to absorb back into the meat.
While the chicken is standing, simply warm the flatbread and add the salad and sauces before taking the chicken out of the tin, slicing into chunks and topping the flatbread.

Tips:

If you can’t eat gluten, swap the flatbreads for gluten-free ones to make this recipe gluten-free.

Serves: 6
Time: 1hr 40 Minutes

What’s in a serving:

Calories: 441
Fat: 9.8g
Saturates: 3.3g
Protein: 43g
Sugars: 8g
Salts: 2.8g

Ingredients:

2 chicken thighs, skinless and boneless
4 chicken breast fillets
1.5 tbsp Lebanese 7 spice blend
1 tsp smoked paprika
2 garlic cloves, crushed
1 cup plain nonfat yogurt
Juice of 1 lemon
Low-calorie spray oil (like PAM)
6 large flatbreads or tortilla wraps
Lettuce
Handful of cherry tomatoes
1 cup chopped cucumber
1 small onion, thinly sliced
1 tsp garlic sauce or ranch
Jalapenos (optional)

16 January 2025

Blueberry breakfast muffins

These muffins are great for making in advance and grabbing on your way out the door to work or training

Method:

Preheat the oven to 350°F
Sieve the flours into a large mixing bowl.
Add the oats, brown sugar, baking powder and cinnamon and stir to combine.
Separate the eggs into whites and yolks. Lightly whisk the yolks with a fork and set aside.
Create a well in the centre of the dry ingredients and add the mashed bananas, egg yolks, milk, and sunflower oil.
Mix gently with a wooden spoon until a wet batter forms, taking care not to over mix.
Mix in the blueberries.
In a separate bowl whisk the egg whites until soft peaks form.
Gently fold the egg whites into the muffin batter until everything is mixed through evenly.
Divide the muffin mixture between 12 individual muffin cases and bake for 25 minutes until well risen and golden brown on top.

Tips:

You can freeze the muffins in a sealed plastic bag. When you want to eat them, thaw for 1 hour at room temperature and then warm them in a preheated oven for 10 minutes.

Serves: 12
Time: 30 Minutes

What’s in a serving:

Calories: 221
Fat: 6g
Saturates: 1.1g
Protein: 6g
Sugars: 11g
Salts: 0.36g

Ingredients:

1 cup all-purpose flour
½ cup whole-wheat flour
2 cups rolled oats
1/3 cup brown sugar
3 tsp baking powder
1 tsp cinnamon
2 bananas, mashed
2 large eggs, separated
3 tbsp sunflower oil
250ml milk
1 cup blueberries

17 December 2024

Protein mug cake

Tuck into this indulgent snack after a workout for a protein boost

Method:

Spray a large mug with cooking spray. You definitely want to use a big mug when making this to avoid overflow when cooking.
Add the mashed banana, protein powder, peanut butter, milk, chocolate chips, and baking powder to the mug.
Stir until everything is fully combined and has a batter-like consistency.
Microwave for 60-75 seconds, and then leave to cool for 30 seconds. It should be mostly dry the touch and have a cake-like texture.

Tips:

For different flavors, try out different varieties of protein powder, switch the dark chocolate chips for white chocolate chips, or add in fruit like blueberries or raspberries.

Serves: 1
Time: 3 Minutes

What’s in a serving:

Calories: 265
Fat: 12g
Saturates: 4g
Protein: 18g
Sugars: 16g
Salts: 0.58g

Ingredients:

Cooking spray, like PAM
2 tbsp protein powder of your choice
½ a small ripe banana, mashed
1 tbsp peanut butter (look for peanut butter that contains only peanuts, and no added sugar, oil, or salt)
1-2 tbsp two percent milk
¼ tsp baking powder
1 tbsp dark chocolate chips

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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