RECIPE: CHICKEN WINGS

“Whats your favourite finger licking starter?… Chicken wings am I right?! Now you can enjoy that same great taste at home, and even on that fat loss programme you may be on. Our healthier version features less butter and no frying!”

  • Kcal 160
  • Fat 9.6g
  • Saturates 4g
  • Carbs 10.2g
  • Sugars 0g
  • Protein 8g

Ingredients

  • 1/2 cup all purpose flour
  • 1/4 teaspoon paprika
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon salt
  • 10 chicken wings
  • 2 tablespoons butter
  • 1/4 cup hot sauce
  • 1 clove garlic, minced
  • 1 dash ground black pepper

Directions

1 – Mix together flour, paprika, cayenne pepper, and salt in a small bowl. Place chicken wings in a large dish and sprinkle flour mixture over them until well coated. Place on baking sheet and refrigerate for 1 hour, uncovered. 

2 – Preheat oven to 400 degrees F (204 degrees C). 

3 – Bake wings in preheated oven until no longer pink at the bone and juices run clear, about 15 minutes per side. 

4 – Combine butter, hot sauce, pepper, and garlic in a small saucepan over low heat. Cook and stir until butter is melted and mixture is well blended, about 3 minutes. Place chicken wings in serving bowl and add hot sauce mixture, mixing well.

Makes 5 wings

Prep time approx 45 mins

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Recipe: Tomato Baked Salmon

 

Nutritional Information (per serving)

  • 778 Calories
  • 64g Carbs
  • 54g Protein
  • 34g Fat

Ingredients

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  • 1 tsp organic butter or coconut oil
  • 1-2 cloves garlic, finely chopped
  • 1⁄2 small red onion, finely chopped
  • 2 vine ripened tomatoes, diced
  • 1/4 pint chicken or vegetable stock
  • 40g bulgur wheat
  • 30g tomato purée
  • salt and pepper
  • 1 x 150g salmon fillet
  • handful fresh coriander, finely chopped
  • wedge lemon to garnish

Directions

  • Preheat oven to 150 ̊C/300 ̊F.
  • In a pan, melt half of the butter / oil over a medium heat. Add the onion and sauté for 3-4 minutes until softened.
  • Add the garlic and sauté for 2-3 minutes, stirring frequently.
  • Add the tomatoes and cook for 5 minutes.
  • Add the stock and bring to a steady simmer. Season with salt and pepper and cook for 5 minutes.
  • Melt the remaining butter / oil in a frying pan over a medium heat. Add the bulgur wheat and gently fry for one minute, stirring frequently.
  • Pour into an ovenproof dish. Add the tomato mixture and stir well.
  • Add the salmon. Cover loosely with tin foil and cook in the oven for 15-25 minutes, until the salmon is cooked throughout.
  • Remove from the oven and stir in the coriander.
  • Serve garnished with a wedge of lemon.

tomatosalmon2

Serves: 1

Preparation Time: 1 hour

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Recipe: Chicken Nuggets

“A classic fast food favourite, chicken nuggets are a yummy treat loved by kids and adults alike. Learn how to make your own so you can season them just to your taste and enjoy from the comfort of your own home!”

Nutritional Information (per nugget)

  • 46 Calories
  • 0g Carbs
  • 6g Protein
  • 2g Fat

Ingredients

Chicken nuggets1.jpg

  • 1 tsp coconut flour
  • 15g ground almonds
  • pinch of paprika
  • salt and pepper to season
  • 1 tsp coconut oil
  • 1 medium sized egg
  • 200g fresh chicken breast, diced

Directions

  • Preheat the oven to 180 ̊C/350 ̊F.
  • Mix the flour, almonds, paprika, salt and pepper in a bowl.
  • In a separate bowl whisk the egg.
  • Take a piece of chicken and dip it in the egg, coating it evenly, and then dip it in the flour mixture and roll until covered.
  • Repeat this step with all of the chicken.
  • Melt the oil in a non stick frying pan over a medium/high heat. Add the chicken and cook for 5 minutes, turning regularly until brown all over.
  • Transfer the chicken to an oven tray and cook in the oven for 10-15 minutes until cooked through.

chicken nuggets2

Makes 10 nuggets

Preparation time: 20 – 25 minutes

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Recipe: Authentic Curry

“This is a classic recipe for a light, full-flavoured curry that hits the spot just right. Cauliflower is standard in most Indian curries and plays well with the spices used in this recipe. Perfect to impress guests!”

Nutritional Information (per serving)

  • 514 Calories
  • 52g Carbs
  • 54g Protein
  • 10g Fat

Ingredients

authentic chickencurry1

  • 1 tbsp cumin seeds
  • 1 tbsp ghee or coconut oil
  • 5 medium sized onions, diced
  • 5-10 garlic cloves, finely chopped
  • 1-2 inch piece fresh ginger, peeled and finely chopped
  • 5 green chillis, finely chopped
  • 600g fresh chicken breast, diced
  • 2 tbsps ground turmeric
  • 1 tbsp garam masala
  • 1 tbsp meat masala
  • 1 tbsp sea salt flakes
  • 1 x 400g tin chopped tomatoes
  • 50ml cold fresh water
  • 30g per person uncooked basmati rice
  • 30g per person cauliflower, finely chopped
  • handful fresh coriander, finely chopped

Directions

  • In a large pan, roast the cumin seeds gently over a medium heat for 30-45 seconds.
  • Melt the ghee or oil and add the onions. Cook over a medium heat until the onions are soft.
  • Stir in the garlic, ginger and chillis. Cook for 1 minute.
  • Add the chicken and cook for 2 minutes, then add the spices and salt. Stir well, coating the meat in the spices.
  • Add the tin of tomatoes, and the water and simmer for 10 minutes. Add more water if the mixture seems too dry. Cover and simmer for one hour.
  • Meanwhile, add the rice to a pan of cold salted water and bring to the boil. Simmer gently until cooked and drain well, reserving the water.
  • Bring the water back to the boil, then add the cauliflower. Cook for 2-3 minutes and drain.
  • Serve garnished with coriander.

authentic chickencurry2

Serves: 2

Preparation Time: 10-20 minutes


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Recipe: Authentic Chicken Curry

“Fancy a curry? Why not try making your own? This is a much healthier alternative to a takeaway and will most probably taste even better.”

Nutritional Information (per serving)

  • 514 calories
  • 52g carbs
  • 54g protein
  • 10g fat

Ingredients

  • 1 tbsp cumin seeds
  • 1 tbsp ghee or coconut oil
  • 5 medium sized onions, diced
  • 5-10 garlic cloves, finely chopped
  • 1-2 inch piece fresh ginger,
  • peeled and finely chopped
  • 5 green chillis, finely chopped
  • 600g fresh chicken breast, diced (or use vegetarian chicken)
  • 2 tbsps ground turmeric
  • 1 tbsp garam masala
  • 1 tbsp meat masala
  • 1 tbsp sea salt flakes
  • 1 x 400g tin chopped tomatoes
  • 50ml cold fresh water
  • 30g per person uncooked basmati rice
  • 30g per person cauliflower, finely chopped
  • handful fresh coriander, finely chopped

Directions

  • In a large pan, roast the cumin seeds gently over a medium heat for 30-45 seconds. Melt the ghee or oil and add the onions. Cook over a medium heat until the onions are soft. Stir in the garlic, ginger and chillis. Cook for 1 minute.
  • Add the chicken and cook for 2 minutes. Then add the spices and salt. Stir well, coating the meat in the spices. Add the tin of tomatoes, and the water and simmer for 10 minutes. Add more water if the mixture seems too dry. Cover and simmer for one hour.
  • Meanwhile, add the rice to a pan of cold salted water and bring to the boil. Simmer gently until cooked and drain well, reserving the water.
  • Bring the water back to the boil, then add the cauliflower. Cook for 2-3 minutes and drain. Serve garnished with coriander.

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Serves: 4

Prep time: 25-30mins

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