Week One Recipes (Evening)

Barito Bowl

1 Chicken breast
1/3 tin of Red Kidney Beans
½ small tin of sweetcorn
½ packet of microwave rice
Cucumber
Yogurt
Cheese 30g
Tortilla chips

Directions

Cook chicken in the air fryer or pan fry till cooked all the way through.

Slice 2.5cm of cucumber or dice. 
Drain sweetcorn, kidney beans and place in bowl. 
Along with the cucumber.
Slice chicken into strips and place on top.
1 tbsp. of yogurt
sprinkle with grate cheese and serve with a few tortilla chips.

SPAG BOL or Chilly – 2 Servings

Mince 250g 322kcal

1 Onion  44kcal

Tinned tomatoes 400g 88 kcal

Tomato puree 1 tbsp 13 kcal

Kidney Beans 400g 404 kcal

Spices

Total Spag Bol 467 kcal  (233.50 kcal per serving) or Chilly 871kcal ( 435.50 kcal per serving) plus select below.

Jacket potato 161kcal

Rice half bag microwave rice 150 kcal

Wholemeal Spaghetti 70g 111kcal

Add a small sprinkle of cheese on top but don’t tell anyone.

Salmon & Mediterranean veg

  • Ingredients
    120g pack single salmon fillet
    ¼ tsp ground cumin
    ¼ tsp caraway seeds
    1 tsp extra virgin olive oil plus extra to serve
    Half pack of Aldi wild rice or boil your own
    Mediterranean veg(Aldi) or cut up your own. 
    Bell pepper, onion, tomatoes, courgette. 
    2 spring onions, sliced on a diagonal
    juice ½ lemon

Method

  • STEP 1

    Before you prep the veg, coat the salmon fillet in the spices and oil then set aside to marinate.

  • STEP 2

    Bung in the oven the veg at 180C for about 20 mins, check after 15 mins and adjust if needed, season the salmon, then place the fish, skin-side down, in a cold non-stick frying pan (this will ensure you get an evenly crispy skin). Place over a medium-high heat and cook the salmon for 5 mins, then flip it over and cook on the other side for 1-2 mins more, depending on how you like it.

  • STEP 3

    Drain the rice, or nuke it which ever version you prefer.  then return it to the saucepan or place in a bowl and toss with the Mediterranean veg, spring onions, lemon juice and seasoning to taste. Serve the rice alongside the spiced salmon with the a drizzle of olive oil on top.

Chicken in mustard sauce
Serves 2

Ingredients

Chicken mini fillets or slice up some chicken breasts 400g – 424kcal.

Chicken Stock 300 ml 30kcal

Cream cheese 50g – 80kcal.

English Mustard 25g – 45kcal.

Whole grain mustard 25g – 45kcal.

Whole grain rice (microwave pack) 250g – 390kcal

Honey a dash (optional)

Total Calories 1014 kcal or 507 kcal per person.

Directions

Dissolve chicken stock cube in about 300ml boiling water, add 50g of cream cheese, 25g of English mustard and 25g of wholegrain mustard and stir. Add a splash of honey (optional) and that’s the sauce done.

Next sear the chicken, in the same pan add the sauce mixture and salt and pepper to taste. Cover the pan and simmer on medium heat for around 5 minutes then remove lid till sauce reduces & thickens.

Serve.

If eating on your own save the other half of the chicken for a great salad the next day.

Naked burger

Ingredients

2 Beef patties (low fat) 300kcal

Lettuce

Cheese square 110kcal

Onions (optional)

Fries 280 kcal

Mustard & Ketchup (optional) 32kcal & 36 kcal

Total 758kcal

Directions

Fry burger patties till cooked all the way through add a square of cheese to each patty and allow to melt a little

Air fry the fries approximately 10 minutes Aldi ones in a box are great.

Wrap the burger and cheese in a lettuce leaf and serve with fries.

Add a little tomato & onion side salad for that bit extra

Smoked Basa & Mediterranean Veg & Broccoli

Ingredients

Smoked Basa

Mediterranean vegetables

Broccoli

Yogurt

Directions

Oven roast the mediterranean vegetables for about 20 minutes on 180 degrees C

Pan fry Basa

Broccoli few minutes in the microwave until they are to your liking.

Chicken Thighs

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