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lunch

Chicken & Brown rice stir fry

4 servings, prep 15mins, cook 20mins

  • 2 skinless chicken breasts cut into strips

  • 400g cooked brown rice

  • 150g broccoli

  • 1 red pepper sliced

  • 1 large carrot sliced

  • 100g peas

  • 2 cloves garlic minced

  • 2 tbs low sodium soy sauce

  • 1tbs hoisin sauce

  • 1tbs olive oil

  • 1tsp sesame oil

  • 1 tbs sesame seeds

 

  1. Heat olive oil in a large frying pan or wok over a medium-high heat

  2. Add chicken and cook until browned and cooked through

  3. Remove and set aside to keep warm

  4. In same pan add the garlic and sauté for 1 min

  5. Add the broccoli, pepper, carrot and peas cook until the veg is tender crisp (slightly softened with still ag good bite)

  6. Return chicken to pan

  7. Stir in the rice and add the soy, hoisin and sesame oil,

  8. Cook for 2-3 mins until completely heated through.

  9. Divide into 4 serving dishes and sprinkle with sesame seeds, serve immediately

 

 

Nutritional Information per Serving:

Cal: 320| Fat: 8g | Sodium: 380mg | Carbs: 36g | Fibre: 4g | Sugars: 3g |

Protein: 26g

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Chicken & brown rice stirfry

Grilled chicken and vegetable skewers

4 servings, prep15mins, cook 10mins

  • 2 boneless skinless chicken breasts cut into chunks

  • 2 courgettes sliced

  • 1 yellow pepper cut into chunks

  • 1 red onion wedged

  • 8 cherry tomatoes

  • 2tbs olive oil 1tso dried oregano

 

  1. Preheat grill to med-high heat

  2. Thread chicken, courgette, pepper, cherry tomatoes and red onion wedges onto skewers

  3. In a small bowl mix olive oil and dried oregano

  4. Brush mix onto the skewers

  5. Grill skewers for 8-10 mins turning occasionally until chicken is cooked through and vegetables are tender

  6. Serve immediately with a large green salad

 

Tip: if using wooden skewers soak in water for at least 1 hour before hand, to stop them burning under the grill.

 

Nutritional Information per Serving:

Cal: 230| Fat: 10g | Sodium: 60mg | Carbs:8g | Fibre: 2g | Sugars: 4g | Protein: 25g

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grilled chicken skewers

Hummus and veggie sarnie (V)

2 servings, prep 10mins, cook None

  • 4 sliced whole grain bread

  • 80g hummus

  • 1 large handful mixed salad greens

  • 2 large carrots peeled and grated

  • ¼ large cucumber sliced

  • 1 red pepper sliced

  • Pepper to taste

 

  1. Spread the hummus evenly onto each slice of bread

  2. Layer the salad leaves, carrots sliced cucumber and slices peppers

  3. Season with a little pepper

  4. Top the bread with the other slices to form a sandwich

  5. Slice and serve

 

 

Nutritional Information per Serving:

Cal: 320| Fat: 12g | Sodium: 650mg | Carbs: 45g | Fibre: 10g | Sugars: 5g |

Protein: 12g

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hummus and veggie sarnie

Mediterranean Aubergine & Courgette bake

4 servings, prep 15mins, cook 25mins

  • 1 aubergine sliced

  • 2 courgettes sliced

  • 1 red pepper sliced

  • 1 red onion sliced

  • 2 cloves garlic minced

  • 2tbs olive oil

  • 1tsp dried oregano

  • ½ tsp dried thyme

  • 60g reduced fat feta crumbled

 

 

  1. Preheat oven to 200oC, Gas 6 grease a baking dish with a little of the olive oil

  2. Arrange all the vegetable slices in the baking dish

  3. Drizzle the rest of olive oil over top, sprinkle the minced garlic and dried herbs over the top.

  4. Toss until evenly coated

  5. Bake for 20-25mins until vegetable tender and slightly browned

  6. Remove from oven and sprinkle crumbled feta over the top

  7. Serve dish hot or at room temperature

 

 

 

Nutritional Information per Serving:

Cal: 180| Fat: 10g | Sodium: 10mg | Carbs:22g | Fibre: 8g | Sugars: 12g | Protein: 4g

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Mediterranean Aubergine & Courgette bake

Prawn & Veggie Skewers

4 servings, prep 20mins, cook 10mins

  • 450g raw prawns peeled and deveined

  • 1 courgette sliced

  • 1 yellow pepper cut into chunks

  • 1 red onion cut into chunks

  • 8 cherry tomatoes

  • 2 tbs olive oil

  • 1tsp dried oregano

  • Pepper to taste

  • Lemon wedges to serve

 

  1. Preheat grill to med-high heat

  2. Thread the prawns, courgettes pepper chunks red onion, and cherry tomatoes alternately onto the skewers

  3. In a small bowl mix oil, oregano, and pepper, brush mixture onto skewers

  4. Grill the skewers for 4-5 mind under the grill until the prawns are pink and opaque

  5. Serve immediately with lemon wedges

 

Tip: if using wooden skewers soak in water for at least 1 hour before using, to prevent burning

 

 

Nutritional Information per Serving:

Cal: 190| Fat: 8g | Sodium: 400mg | Carbs: 10g | Fibre: 2g | Sugars: 4g | Protein: 18g

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Prawn & Veggie Skewers

Quinoa & Black bean Stuffed peppers (V)

4 servings, prep 15mins, cook 30mins

  • 4 large peppers (any colour)

  • 185g cooked quinoa (follow packet instructions)

  • ½ tin black beans rinsed well

  • 2 large tomatoes diced

  • 165g sweet corn

  • 1 small red onion diced

  • 1 small bunch coriander chopped

  • 1 tsp ground cumin

  • 1tsp chili powder

  • Pepper to taste

  • 65g reduced fat cheese grated

 

  1. Preheat oven to 190oC, gas 5

  2. Grease baking dish with oil

  3. Slice the tops from the pepper, remove seeds and membranes

  4. In a large bowl combine the quinoa, blacked beans, tomatoes, corn, onion, coriander cumin and chilli powder add a little pepper to taste

  5. Stuff each of the peppers with the mixture evenly

  6. Place peppers into prepared dish and sprinkle with a little cheese

  7. Cover dish with foil and bake for 25-30mins until peppers are tender

  8. Remove foil and bake for another 5 ins until cheese is melted and bubbly

  9. Serve peppers hot.

 

 

Nutritional Information per Serving:

Cal: 280| Fat: 4g | Sodium: 240mg | Carbs: 52g | Fibre: 11g | Sugars: 6g |

Protein: 13g

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Quinoa & Blackbean stuffed peppers

Ratatouille with herbed couscous (V)

4 servings, prep 15mins, cook 30mins

  • 1 med Aubergine, diced

  • 2 courgettes, diced

  • 1 yellow pepper deseeded and diced

  • 1 red pepper deseeded and diced

  • 1 onion diced

  • 2 cloves garlic minced

  • 1 tin chopped tomatoes

  • 2 tbs tomato puree

  • 1tsp dried thyme

  • 1tes dried oregano

  • Black pepper to taste

  • 180g wholewheat couscous

  • 300ml vegetable stock (use low salt cubes)

  • 2 tbs chopped fresh parsley

 

 

  1. Heat oil in a large sauce pan over a medium heat

  2. Add the aubergines, courgettes, peppers, onion, and garlic, cook until vegetables are soft 8-10mins

  3. stir in chopped tomatoes, puree, and black pepper, simmer for 10-15mins, stirring occasionally

  4. In a separate saucepan bring stock to the boil, stir in couscous Thyme and oregano, cove and remove from heat. Let stand for 5 mins and fluff with a fork

  5. Serve ratatouille over herbed couscous, garnish with chopped parsley

 

 

 

Nutritional Information per Serving:

Cal: 290| Fat: 1g | Sodium: 670mg | Carbs: 62g | Fibre: 11g | Sugars: 13g | Protein: 10g

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Ratatouille

Salmon & Asparagus foil packets

2 servings, prep 10mins, cook 20mins

  • 2 salmon fillets

  • 1 packet of asparagus, trimmed

  • 2 tbs olive oil

  • 2 cloves garlic minced

  • 1 lemon sliced,

  • Pepper to season

  • Dill to garnish

 

  1. Preheat oven to 200oC, Gas 6

  2. Place each piece of salmon in the centre of a large piece of foil

  3. Arrange asparagus around the fillets

  4. Drizzle oil, garlic and season with a little pepper

  5. Place lemon slices on top of fish

  6. Fold the foil over the fish to make packets, sealing the edges tightly

  7. Bake for 15-20mins until salmon is cooked through and asparagus is tender

  8. Carefully open the packets and serve, garnish with the fresh dill

 

 

Nutritional Information per Serving:

Cal: 350| Fat: 21g | Sodium: 80mg | Carbs: 7g | Fibre: 3g | Sugars: 2g |

Protein: 34g

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Salmon & Asparagus parcels

Turkey & Avocado wrap

4 servings, prep 10mins, no cook

  • 4 whole wheat tortilla wraps

  • 8 slices turkey deli meat

  • 1 ripe avocado

  • 1large handful mixed lettuce

  • 2 large carrots peeled and grated

  • 2 tomatoes diced

  • 1 small red onion diced

  • 2 tbs plain Greek yoghurt

  • 1tbs Dijon mustard

 

  1. Lay out the tortillas on a clean dry surface

  2. In a small bowl mix the Greek yoghurt and Dijon mustard, spread evenly onto each tortilla

  3. Lay 2 slices turkey ion each tortilla

  4. Top with avocado, carrots, mixed lettuce, tomatoes and the red onions,

  5. Roll up the tortillas folding in the edges as you go

  6. Slice the wraps in half and serve immediately

 

 

Nutritional Information per Serving:

Cal: 370| Fat: 17g | Sodium: 680mg | Carbs:38g | Fibre: 9g | Sugars: 5g | Protein: 20g

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Turkey & Avocado Wrap

Vegetable & Lentil Curry (V)

4 servings, prep 15mins, cook 30mins

  • 1tbs olive oil

  • 1 onion chopped,

  • 2 cloves garlic minced.

  • 1tbs curry powder of choice

  • 1tsp ground turmeric

  • 1 tsp ground cumin

  • 190g dried red lentils, rinsed

  • 1 can chopped tomatoes

  • 500ml vegetable stock (use low salt stock cubes)

  • 400g chopped mixed veg. (use what ever you have, carrots, peppers, courgettes, aubergines etc.)

 

  1. Heat the olive oil in a large saucepan over a medium heat.

  2. Add the onions and minced garlic to the pot cook until soft and translucent, about 5 mins

  3. Stir in curry powder, turmeric and cumin, cook for 1 mun until fragrant

  4. Add the dry red lentils, tomatoes, veg stock and the mixed vegetables, bring t the boil

  5. Reduce heat, cover and simmer until the lentils are cooked and the vegetables are tender

  6. Serve hot with some brown rice.

 

Nutritional Information per Serving:

Cal: 290| Fat: 4g | Sodium: 670mg | Carbs: 50g | Fibre: 15g | Sugars: 9g | Protein: 16g

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vegetable & Lentil curry

Vegetable stir-fry with brown rice

4 servings, prep 10min, cook 15mins

  • 400g cooked brown rice

  • 1tbs olive oil

  • 1 onion sliced

  • 2 peppers slices (any colour)

  • 350g broccoli

  • 100g sugar snap peas

  • 2 cloves minced garlic

  • 1tbs low sodium soy sauce

  • 1tbs hoisin sauce

  • 1tes sesame oil

  • 2 tsp Sesame seeds to garnish

 

  1. Heat oil in large frying pan or wok over a med-high heat

  2. Add onion and cook until softened not brown about 3-4 ins

  3. Add peppers, broccoli, snap peas and garlic to the pan, cook until tender crisp, (softened slightly but still firm & crunchy)

  4. Stir in the brown rice, soy sauce, hoisin sauce and sesame oil

  5. Cook for another 4-5 mins until completely heated through

  6. Serve and garnish with sesame seeds

 

 

Nutritional Information per Serving:

Cal: 280| Fat: 6g | Sodium: 580mg | Carbs: 50g | Fibre: 8g | Sugars: 7g |

Protein: 9g

veggie stirfry
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Plan designed, using NHS guidelines by first taste nutrition

for Sedge at Fitness-together

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