Creamy chicken & mango curry

Serves 6 - 8

Calories per serving 384 kcal

 

• 12 boneless, skinless chicken thighs

• 2 tsp turmeric

• 2 tbsp olive oil

• 2 onions, 1 chopped, 1 quartered

• 2 large ripe mangoes

• 6 tbsp good-quality korma paste

• 100g ginger, roughly chopped

• 2 tsp ground cumin

• 1 tbsp black onion seed (kalonji or nigella)

• 400g can coconut milk

• 600ml chicken stock (from 2 cubes)

• few coriander sprigs,

1. Toss the chicken thighs with 1 tsp of the turmeric and some salt. Heat the oil in a big frying pan or wide flameproof casserole, and brown the thighs well on both sides. Remove from the pan. Add the chopped onion and cook for 5 mins until softened.

2. Roughly cut all the flesh from one of the mangoes, scraping as much as you can from the stone. Put into a food processor with the korma paste, ginger and quartered onion. Whizz to a paste, then tip into the pan and gently cook until softened.

3. Stir in the remaining turmeric, cumin and onion seeds and turn up the heat for a couple of mins. Return the chicken to the pan. Stir in the coconut milk and stock. Bring to a gentle simmer, then cover and cook for 20 mins.

4. Uncover the pan and cook for another 25-30 mins until the chicken is really tender, adding a few drops of water to keep it saucy.

5. Slice the remaining mango and stir in to heat through while you shred the chicken with two forks. Season and serve scattered with the coriander.

 

 

Spicy meatballs with chilli black beans

Serves 4

Calories per serving 376 kcal

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• 1 red onion, halved and sliced

• 2 garlic cloves, sliced

• 1 large yellow pepper, quartered, deseeded and diced

• 1 tsp ground cumin

• 2-3 tsp chipotle chilli paste

• 300ml reduced-salt chicken stock

• 400g can cherry tomatoes

• 400g can black beans or red kidney beans, drained

• 1 avocado, stoned, peeled and chopped

• juice ½ lime

 

For the meatballs

• 500g pack turkey breast mince

• 50g porridge oats

• 2 spring onions, finely chopped

• 1 tsp ground cumin

• 1 tsp coriander

• small bunch coriander, chopped, stalks and leaves kept separate

• 1 tsp olive oil

 

1. First make the meatballs. Tip the mince into a bowl, add the oats, spring onions, spices and the coriander stalks, then lightly knead the ingredients together until well mixed.

2. Shape into 12 ping-pong- sized balls. Heat the oil in a non-stick frying pan, add the meatballs and cook, turning them frequently, until golden. Remove from the pan.

3. Tip the onion and garlic into the pan with the pepper and stir-fry until softened. Stir in the cumin and chilli paste, then pour in the stock.

4. Return the meatballs to the pan and cook, covered, over a low heat for 10 mins. Stir in the tomatoes and beans, and cook, uncovered, for a few mins more.

5.  Toss the avocado chunks in the lime juice and serve the meatballs topped with the avocado and coriander leaves.

 

 

Prawn Fried Cauli Rice

Serves: 2

Calories per serving: 283

 

• 1 tbsp extra virgin olive oil

• 1/2 onion, diced

• 60g (2 oz) fresh or frozen beans

• 2cm (¾ inch) ginger, grated 

• 1 garlic clove, minced

• 1 egg, lightly beaten

• 200g (7oz) cooked, frozen prawns, defrosted (keep the juice)

• ½ tbsp tamari sauce

• Chilli flakes (optional)

• ½ head of cauliflower, broken into small-medium florets

1. Place the cauliflower into a food processor and chop until fine (the texture should be similar to rice).

2. Heat oil in a wok or large pan over medium heat, stir fry the onion for a few minutes or until onion is starting to become translucent. 

3. If you are using fresh and/or uncooked prawn meat, add the prawns and stir-fry for 2 minutes, or until the meat is mostly opaque and cooked through.

4. Add frozen beans and reduce heat.

5. Add the cauliflower, ginger and garlic and stir for 1 minute, until fragrant.

6. Make a well in the middle and scramble the egg by stirring it through the warm mixture.

7. If you are using cooked prawn meat, add the prawns and warm through. Then pour in the juice from the prawns.

8. Drizzle with tamari sauce and scatter with chilli flakes, if you like. 

9. Serve with huge green salad

 

 

Turmeric Chicken Salad

Serves 2

Calories per serving: 433

 

• 300g skinless chicken breast, sliced into thin 5cm strips

• 3 tsp ground turmeric

• Black pepper

• 2 tbsp extra virgin olive oil

• 1 avocado, seed and skin removed

• 100g cherry tomatoes, halved

• 200g spinach leaves

• Fresh coriander (cilantro), chopped

• Fresh mint leaves, chopped

 

1. Add the chicken strips, turmeric and approximately 1 teaspoon of black pepper to a large bowl. Mix the ingredients together and cover the chicken evenly with the pepper/turmeric mixture.

2. Add a tablespoon of olive oil to a small frying pan and place over medium heat. Add the chicken to the pan and cook until the chicken is white throughout and browned on both sides.

3. Meanwhile, cut the avocado into chunks and add to a large bowl along with the tomatoes, spinach, coriander and mint.

4. When the chicken strips are ready, add them to the salad ingredients and toss everything together. Divide over two plates.

5. Drizzle half a tablespoon of olive oil over each salad and enjoy!

 

 

 

Healthy Chicken Burrito Bowl

Serves 1 with leftovers

Calories per serving: 467

 

• 225 g skinless chicken breast, cut into strips

• ½ tsp ground cumin

• 1 tsp ground sweet paprika

• 1 tbsp extra virgin olive oil

• 100 g quinoa, rinsed and drained

• 1 garlic clove, peeled and crushed

• ½ x 400g tin black beans, drained and rinsed (see note)

• 1 baby cos (romaine) lettuce, shredded

• ½ red onion, peeled and thinly sliced

• 1 tomato, diced

• ½ lime, juiced

• Fresh coriander (cilantro)

• Sea salt

• Black pepper

 

 

1. In a shallow dish, combine the chicken strips, cumin, paprika and olive oil. Season with salt and pepper and mix well. Set aside and leave to marinate.

2. Meanwhile, cook the quinoa according to the package instructions. Store half in an air-tight container for leftovers. Keep the remaining half warm.

3. Place a non-stick frying pan over medium heat. Add the marinated chicken strips and crushed garlic and cook for 8 minutes, until browned. Add the black beans and cook for an additional 2 minutes. If saving half for leftovers, refrigerate half the mixture in an air-tight container.

4. In a bowl, combine the lettuce, onion and tomato. Serve half the salad on a plate, If saving half for leftovers, refrigerate the remainder in an air-tight container.

5. Add the warm quinoa to your salad and top with the chicken strips and warmed black beans. Season with salt and pepper and squeeze over lime juice. Sprinkle with coriander leaves and enjoy!

 

 

 

Beef Stir Fry

Serves 1 with leftovers 

Calories per serve: 307

 

• 1 tbsp olive oil

• 250 g beef sirloin, cut into strips

• 5 button mushrooms, sliced

• 1 cm fresh ginger, grated

• ½ tsp Chinese five spice

• 1 garlic clove, peeled and crushed

• 200 g broccoli, cut into small florets

• 1 red pepper (capsicum), chopped

• 1 bunch pak choi, chopped

• 1 ½ tbsp tamari sauce

• sea salt

• black pepper 

 

1. Add half a tbsp of olive oil to a large wok and place over a medium heat for approximately 2 minutes. Add the beef and brown it, then remove from the wok and set aside. 

2. Heat the remaining olive oil and add the mushrooms, ginger, five spice and garlic and cook for approximately 4 minutes. 

3. Next add in the broccoli, capsicum and pak choi and cook for an additional 5 minutes. 

4. Re-add the beef strips and stir in the soy sauce and cook for an additional 2 minutes or until warm. 

5. Divide in two and place half of the stir-fry into an airtight container and refrigerate. 

6. Place the other half of the stir-fry into a serving bowl, season with salt and pepper and enjoy! 

 

 

 

Med Style Portobello Pizzas

Serves 1

Calories per serving: 321

 

• 2 large Portobello mushrooms, (approx. 170g or 6 oz) stems removed

• 1 tbsp olive oil

• 1 garlic clove, minced

• 1 tsp mixed herbs

• 2 tbsp tomato paste

• 50 g mozzarella cheese, grated

• 3 cherry tomatoes, thinly sliced

• Sea Salt

• Black pepper

 

 

1. Wash and dry the Portobello mushrooms.

2. Pre-heat the oven to grill settings on high heat. Line a baking tray with baking paper.

3. Combine the olive oil, garlic and half a teaspoon of the mixed herbs together in a small bowl. Brush the bottoms of each mushroom with the oil mixture and place each mushroom, oil side down, onto your baking tray.

4. Next, spoon the tomato paste into the mushrooms and sprinkle with the mozzarella cheese and cherry tomatoes.

5. Place the mushrooms on the baking tray and then transfer to the oven (middle shelf). Grill until the cheese has melted and is golden in colour (this should take about 6 minutes).

6. To serve, sprinkle with the remaining mixed herbs and season with salt and pepper to taste.

7. Serve with a salad

 

 

Grilled Spicy Salmon with Avocado Salsa

Serves 1

Calories per serving: 520

 

• ½ avocado, peeled, stoned and diced

• 4 cherry tomatoes, halved

• Fresh coriander (cilantro), chopped

• 1/2 lime, juiced

• 1 tbsp olive oil

• ¼ tsp dried chilli flakes

• ¼ tsp paprika

• 150g salmon fillet

• ½ lime, wedged

 

1. Place the avocado, cherry tomatoes, coriander, lime juice and ½ tbsp of olive oil into a bowl. Toss to combine.

2. Mix the chilli flakes and paprika together in a small bowl. Place the salmon on a plate (skin side down) and drizzle over remaining olive oil. Press the paprika and chilli mixture onto the salmon.

3. Preheat the grill (preferably a BBQ grill or grill pan) to medium high. Once hot, place the salmon skin-side down onto the grill. Cook for 3-4 minutes, and then turn and cook for an additional 3 minutes (or until the salmon is cooked through)

4. Serve the salmon with avocado salsa and a lime wedge. Enjoy!

 

 

 

 

Mozzarella Stuffed Peppers

Add extra vegetables or try different types of cheeses

(eg. goat’s cheese or feta) for variety.

Serves 1

Calories per serving: 359

 

• 1 red pepper halved and seeds removed

• 1 tbsp olive oil

• 75g mozzarella cheese, grated

• 6 cherry tomatoes, halved

• 1/2 garlic clove, peeled and crushed

• Fresh basil leaves, chopped

• ¼ lemon, juiced

 

1. Preheat the oven to 180°C, 350°F, Gas mark 4. Line a baking tray with baking paper.

2. Next, toss the pepper (capsicum) in half of the olive oil and then place it on the baking tray.

3. Combine the mozzarella, cherry tomatoes, garlic and basil leaves together in a small bowl. Use this mixture to fill the capsicum halves.

4. Drizzle over the remaining olive oil and then place the stuffed pepper (capsicum) halves in the oven and bake for 20-25 minutes. Remove from the oven and the pour over the lemon juice.

5. Serve with salad and maybe some quinoa if calories allow

 

 

 

 

Mediterranean Mozzarella Chicken

Serves: 1

Calories per serving: 375

 

• 1 tbsp olive oil

• ½ onion, chopped

• 1 garlic clove, thinly sliced

• 200g tinned chopped tomatoes

• Fresh basil, chopped roughly

• 150mls vegetable stock

• 125g skinless chicken breast

• 30g mozzarella cheese, sliced

 

1. Preheat the oven to 190 degrees Celsius.

2. Heat the oil in a frying pan. Add the onion and garlic and cook for 5 minutes, or until the onion softens. Add the chopped tomatoes, basil leaves and stock then bring to the boil. Reduce the heat and leave to simmer for 5 minutes, stirring occasionally.

3. Meanwhile, lightly pound the chicken breast to increase the surface area and place the chicken in an oven-proof dish. Cover the chicken with the sauce from the pan and add slices of mozzarella to the dish, keeping them in a single layer. Transfer to the oven and cook for approximately 20 minutes, or until the chicken is completely cooked through (chicken should be white throughout) and the cheese is melted.