Turkey Mince Lettuce Wraps

Turkey Mince Lettuce Wraps

Serves 4
Ingredients

1 tbsp vegetable oil
500g turkey mince
2 cloves of garlic
2 red chillis
2 shallots
Large piece of ginger
40g brown sugar
2 tbsp fish sauce
Juice of 1 lime

Method

1. Heat the oil in a large frying pan
2. Fry the garlic, chilli and ginger
3. Add the turkey mince, breaking up with a wooden spoon. Cook until golden.
4. Add the pepper, lime juice, fish sauce and brown sugar.
5. Take the mince off the heat and add in shallot and top with peanuts.

Serve with iceberg lettuce.

Nutrition per serving

Energy 190kcal | Fat 2.5g |Carbohydrate 11g | Protein 31g

Chicken Korma

Chicken Korma

Ingredients

1 onion
2 cloves of garlic
2cm piece of fresh ginger
100ml natural yoghurt
4 chicken fillets
2 tbsp vegetable oil
½ tsp chilli powder
2 tsp turmeric 2 tsp cumin
2 tsp coriander
40g butter
Pinch of cinnamon
Pinch of salt
2 tbsp cream
250ml chicken stock

Method

1. Cut the chicken into small pieces. Place in a bowl with yoghurt, garlic and turmeric.
2. Dice the onion. Peel and grate the ginger.
3. Using a pot, melt the butter and add the onion. Cook for 2 minutes. Add in the chilli and ginger
and cook for 1 minute. Add the remaining spices.
4. Add the stock and cook for 5 minutes until the liquid has reduced.
5. Add the chicken marinade and cook for 5 minutes
6. Stir in the cream and cook for 5 minutes occasionally stirring.

Garnish with flaked almonds and serve with brown rice.

Pasta Carbonara

Pasta Carbonara

Ingredients

1 onion
2 cloves of garlic
1 egg
3 unsmoked bacon medallions
140g wholemeal pasta
75g quark cheese
1 stock cube (vegetable or chicken)
Mushrooms (optional)
Spinach (optional)
Pinch of salt and pepper
Parmesan (to serve)

Method

1. Boil the kettle for pasta.
2. Chop the onions, garlic and mushrooms.
3. Cook the pasta as per instructions on the packaging.
4. While the pasta is cooking, heat a tablespoon of oil in a large frying pan.
5. Fry the onion and garlic until soft and golden. Add the mushrooms.
6. Add the stock and cook until the liquid has reduced.
7. In a bowl, mix the egg, quark cheese, salt and pepper.
8. Remove the onion, garlic and mushrooms from the heat.
9. When the pasta is cooked, in a bowl mix in with the onion, garlic and mushroom.
10. Slowly add in the egg mix.
11. Stir in the spinach (if using) and top with parmesan cheese.

Thai Cod Fishcakes

Thai Cod Fishcakes

Ingredients

500g cod
2 tbsp fish sauce
1 egg
3 cloves of garlic
125g green beans
125ml coconut milk
1 tbsp rapeseed oil
½ red pepper
3 scallions
4 tbsp sweet chilli sauce
Bunch of coriander

Method

1. Place the pepper, spring onions, garlic, coriander, sweet chilli sauce and fish sauce in a food processor and blend. Add the cod and blend again. Add the coconut milk and blend once more until it forms a smooth paste.
2. Place the mixture in a bowl. Finely slice the green beans into 3mm pieces and stir into the fish mixture. Cover the bowl with cling film and chill in the fridge for at least 2 hours or overnight.
3. Half fill a heavy based frying pan with oil and set the pan over a medium-high heat. Shape the chilled paste into small patties with the help of a spoon.
4. Working in batches, carefully lower the fish patties into the hot oil (the oil should reach halfway up the sides of the patties). Fry until crisp and golden brown, turning once during cooking. Remove from the oil using a slotted spoon and set aside to drain on kitchen paper.
5. Repeat with the remaining fish patties.

Pineapple Fried Rice

Pineapple Fried Rice

Serves 4
Ingredients

2 eggs
250g wholegrain rice
3 cloves of garlic
½ pineapple
40g peas
40g corn
2tbsp low sodium soy sauce
2 tsp sesame oil

Method

1. Cook the rice in boiling water as per instructions on the pack. Brown rice will take longer to cook
than white rice.
2. Heat the oil in a pan and add the garlic.
3. Beat the eggs and add them to the pan.
4. Add in the rice, peas, corn, sesame oil and soy sauce
5. Cook until all ingredients are hot and mixed together
6. Add in the pineapple at the end.

To increase the nutritive value, add in more vegetables and beans.

Nutrition per serving:

Energy 300kcal | Fat 10g | Carbohydrate 45g | Protein 9g

Simple Turkey Burgers

Simple Turkey Burgers

Serves 4

1 tbsp vegetable oil
500g turkey mince
2 cloves of garlic
1 egg
1 onion
Pinch of salt and pepper

Method

1. In a large bowl, mix together the turkey mince, onion, garlic and egg yolk.
2. Add a pinch of salt and pepper.
3. Combine ingredients well and shape into 4 burgers.
4. Heat the oil in a frying pan over a high heat. Cook burgers on each side until golden and
thoroughly cooked.

Serve with burger buns or lettuce and top with tomatoes, pickles or chutney.

Brown Soda Bread

Brown Soda Bread

Ingredients

450g wholemeal flour
100g plain flour
50g porridge oats
2 tbsp sesame seeds (optional)
1 tsp bread soda
1 egg
350ml buttermilk
Pinch of salt

Method

1. Preheat the oven to 200°C.
2. In a bowl, mix the flour, bread soda and salt together.
3. Stir in the egg and buttermilk.
4. Grease a bread tin using oil or butter.
5. Place the mixture into the tin and spread evenly.
6. Top with sesame seeds
7. Bake in the oven for 50 minutes. Tap the bottom of the tin. If it is hallow the bread is cooked.

Nutrition per serving

Energy 115kcal | Fat 1g | Carbohydrates 20g | Protein 4.4g

2 ingredient cookies

2 Ingredient Cookies

Ingredients

1 banana
100g porridge oats
Squeeze of honey
Optional: berries, chocolate chips, nuts and dried fruit

Method

1. Preheat the oven to 170 C.
2. Mash the banana in a bowl and add in the porridge oats and honey. Mix together.
3. If using, add in chocolate chips, berries, dried fruit or nuts.
4. Take mixture in your hand, roll into a ball and flatten into a cookies shape.
5. Place on a baking tray.
6. Bake in the oven for 10-15 minutes.

Energy Balls

Energy Balls

Recipe yields 20 energy balls.

1 ball (18g) contains 92kcal
Ingredients
100g porridge oats
125g peanut butter
65g mixed seeds
21g honey
50g good quality dark chocolate
Variations: dried fruit, linseed/flaxseed


Method

1. Break up the chocolate into small pieces
2. Mix all ingredients in a large bowl
3. Using the palm of your hands, roll the mixture into golf-ball size
4. Place in the fridge to set

Vegetarian Chilli

Vegetarian Chilli

Ingredients

2 tbsp olive oil 1 onion 2 garlic cloves Thumb sized piece of ginger 2 red pepper 1 courgette 1⁄2 red chilli 1⁄2 can drained sweetcorn (or frozen) 2 (400g) tinned tomatoes 1 tbsp tomato puree 1 (400g) tin of kidney beans (drained) 1tsp ground cumin 1tsp cayenne pepper 1 tsp ground cinnamon Pinch of salt and pepper

Method

1. Heat the oil in a large pot followed by the spices.
2. Add the garlic, ginger and onion. Let simmer.
3. Add the courgettes, peppers and chilli.
4. Cook for five minutes, until they have softened.
5. Add the tinned tomatoes and tomato puree. Bring to the boil then reduce the heat and cook for 20 minutes.
6. Add the beans, salt and pepper and cook for 10 minutes.
7. Season to taste Serve with brown rice or a brown wrap. Top with natural yoghurt.