Family Meals: Inside out Chicken Kiev

Here is one of my favourites, and soon to be one of yours! A simple and easy recipe with just three ingredients.

What I would recommend is combining these with some sweet potato fries, they are my go too side every time! Or if you aren’t a fan, then a simple side of salad will do too.

Nutritional Information (per breast)

  • Kcal 218
  • Fat 7g
  • Carbs 5g
  • Saturates 4g
  • Sugars 0g
  • Fibre 0g
  • Protein 34g
  • Salt 0.37g

Ingredients

  • 4 skinless, boneless chicken breasts
  • 25g garlic, butter, softened
  • 25g crispy breadcrumbs

Method

  1. Place the chicken on a baking tray, rub with a little of the butter, season and cook under the grill for 15 mins, turning once until cooked through.
  2. Mix together the remaining garlic butter and breadcrumbs. Remove the chicken from the grill and top each breast with a smear of the breadcrumbed butter. Return to the grill and cook 3-5 mins until the breadcrumbs are golden and the butter melted. Serve any buttery juices, alongside new potatoes and peas or broad beans.

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Serves 4

Ready In: 30 mins

Let us know what you thought of this recipe, and if you combined with the sweet potato chips or not.

Family Meals: low Cal Lasagne

Another Family Meal this week, but this time is if you have a little extra time on your hands. A packed to the brim Lasagne, that no one can turn their face up too.

As I said above, this one takes a little longer to prepare but well worth the wait and effort. And I’m sure your family will be thanking you too!

Nutritional Information (per serving)

  • Kcal 394
  • Fat 13.4g
  • Carbs 32.7g
  • Saturates 6.3g
  • Sugars 11.9g
  • Fibre 3.4g
  • Protein 34g
  • Salt 0.7g

Ingredients

  • tbsp olive oil
  • onion, finely chopped
  • carrot, diced
  • celery stick, diced
  • 500g pack 5% fat beef mince
  • tbsp tomato purée
  • x 390g cartons chopped tomatoes
  • 350ml skimmed milk
  • tbsp cornflour
  • 250g lighter soft cheese
  • 75g lighter mature Cheddar, grated
  • fresh egg lasagne sheets

Method

  1. Heat the oil in a large pan and fry the onion, carrot and celery for 8-10 minutes, until golden and tender. Season, add the mince and cook for a further 5-6 minutes until browned all over.
  2. Stir in the tomato purée and chopped tomatoes. Rinse the tomato cartons out with a good splash of water and add this to the pan. Bring to the boil then simmer for 10-12 minutes until the sauce has thickened slightly. 
  3. Meanwhile, mix 2 tbsp of the milk with the cornflour into a paste. Pour the remaining milk into a pan, season and bring to a gentle simmer. Stir in the cornflour paste and soft cheese. Cook for 2-3 minutes, stirring frequently, until thickened, then stir in the cheese – reserving a little for the top of the lasagne.
  4. To assemble, spread a third of the meat sauce over the base of an 18cm baking dish. Top with 3 of the lasagne sheets, then a third of the white sauce. Continue with the rest of the ingredients, before sprinkling over the reserved cheese.
  5. Bake in a preheated oven at 200°C/gas mark 6 for 35-40 minutes, until golden and bubbling.

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Serves 6

Ready in: 1 hour 20 mins

No one said you can’t enjoy food while trying to loose weight! Treat you and your family to this dish and let us know what you all think.

 

Family Meals: Teriyaki Pork Meatballs

Trying to loose weight, but find it hard to cook a meal for all the family that pleases everyone, being both healthy and tasty?

There are plenty of meals out there you can make and be creative with, and I have a great one here for you thats also real quick and easy too!

Nutritional Information (per serving)

  • Kcal 448
  • Fat 15g
  • Carbs 50g
  • Saturates 4g
  • Sugars 6g
  • Fibre 5g
  • Protein 26g
  • Salt 3,8g

Ingredients

  • 250g dried medium egg noodles
  • 12 fresh pork meatballs
  • 300g pak choi
  • 6 tbsp teriyaki sauce

Method

  1. Cook the noodles following pack instructions. Add 2 tbsp sunflower oil to a frying pan over a medium heat. Fry the meatballs for 3 mins or until golden brown all over. Lower the heat and cook for 6 mins more. Quarter the pak choi, raise the heat, add the pak choi and cook for 3 mins. Stir through the teriyaki sauce and toss everything together with the drained noodles. Divide between bowls and serve.

Serves 4

Preparation time: 15 mins

Go grab these ingredients and give this meal a try.

Let us know what you and family think of it.

 

Healthy Snacks: Protein Shake

This one is great for when you live a busy life and need a snack on the go.

Protein shakes are quick and easy to prep and drink, while giving you a boost of protein without any unnecessary calories or carbs. Most protein shakes are vegetarian friendly too so you are able to have these whatever your lifestyle.

These shakes can really fill you up and keep you fuller for longer, with a wide range of flavours for you to try.

My Protein has become a very well and trusted protein company, as well as being very good for giving you value for money. Personally this is the one I use and always go for any Chocolatey flavours available.

Go check them out, let us now what flavour you go for.

Client Recipe: Pizza

So today we have something special and new…

If you can remember a while back I did a post about ‘Lo-Dough’. If you haven’t seen it, check it out here.

Well one of our clients has been baking some great recipes with this and bringing it in for us to try.

It’s safe to say our PT Abbie has loved everything thats been brought in because she’s eaten every last crum.

Ingredients

  • 30g Mozzarella Grated Cheese
  • 25g Danish pepperoni
  • 30g be good to yourself mature grated cheese (50% less fat)
  • 75g tomato and basil pizza topper
  • lo-dough

Directions

  • Pre heat oven to 250C/475F/Gas9
  • Spray a frying pan with fry-Light and gently fry 1 slice of lo-dough on both sides (stops it being soggy)
  • Spread with pizza sauce as close to the edges as possible.
  • Mix the mozzarella and cheddar together and sprinkle two thirds over the pizza sauce.
  • Add your toppings – this one is with pepperoni, but you can add anything, just adjust the calories accordingly.
  • Add the rest of the cheese.
  • Cook until the cheese is bubbling and any meat you’ve added is cooked through (between 7 and 12 minutes)

This recipe comes to 376 calories, but depending on the toppings you use and and different products, the calories could change slightly.

Go try the recipe out, let us know what toppings you use!