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: Chicken Meatballs

“These meatballs are both tasty and healthy, and are an ideal portable snack or as a meal served with a healthy accompaniment e.g. a salad and sweet potato.”

Nutritional Information (per meatball)

  • 51 Calories
  • 1g Carbs
  • 5g Protein
  • 3g Fat

Ingredients

chickenmeatballs1.JPG

  • 350g fresh chicken breast, diced
  • 1 large carrot, grated
  • 2 garlic cloves, finely chopped
  • 100g fresh coconut, grated
  • 1 medium sized egg
  • 2 tsps curry powder
  • 1⁄2 tsp sea salt flakes
  • handful parsley or coriander
  • 10g coconut oil
  • wedges of lemon to serve
  • plain yoghurt to serve (use dairy free yoghurt if preferred)

Directions

  • Put everything except for the coconut oil into a food processor and blend into a smooth paste. Using your hands, form the mixture into 20 meatballs.
  • In a large pan, melt the coconut oil over a high heat. When the oil is hot, put the meatballs in the pan and cook for 2 minutes.
  • Reduce the heat to medium. Roll each meatball over and cook for a further 5 minutes.
  • Serve with lemon wedges and a plain yoghurt dip.

chickenmeatballs2

Makes 20 Meatballs

Preparation Time: 15-20 minutes

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Recipe: Thai Noodle Soup

“This fragrant Thai-style soup is delicious, simple, and warming for the chilly Autumn nights that are approaching! Perfect for a lazy weekend Lunch while listening to the rain!”

Nutritional Information (per serving)

  • 480 Calories
  • 46g Carbs
  • 29g Protein
  • 20g Fat

Ingredients

thainoodle soup 1

  • 2 tsps organic butter or coconut oil
  • 1 small red onion, sliced
  • 10 kaffir lime leaves
  • 1 red pepper, sliced
  • 1/2 aubergine, diced
  • handful mushrooms (any variety), sliced
  • 3 cloves garlic, finely chopped
  • 300g chicken or turkey breast (cooked or raw), cut into strips
  • 2 tbsps red or green Thai cooking paste (choose a low sugar variety)
  • 200ml unsweetened coconut milk
  • 1/2 pint fresh chicken stock or make with 1 organic stock cube
  • handful baby tomatoes
  • 2 tbsps fish sauce (nam pla)
  • 150g gluten free ribbon rice noodles

Directions

  • Heat 1 tsp of butter / oil in a large saucepan. Add the onion and sauté for 2-3 minutes. Add the lime leaves, pepper and aubergine, and cook for 3-4 minutes, stirring regularly.
  • Add the mushrooms and cook for 3 minutes, stirring. Add the garlic, and meat, stir well and cook for 3-4 minutes. In a small saucepan, melt the remaining butter / oil and add the Thai paste and chicken. Cook for 3 minutes, stirring. Add the coconut milk, stir well and cook for 3 minutes.
  • Transfer the contents to the large saucepan, add the stock and stir well. Bring to a boil, then reduce to a simmer, stir and cover. Cook for 5 minutes. Add the tomatoes and fish sauce, stir and cook for 3 minutes.
  • Add the noodles, stir well to separate the strands, and cook for 3 minutes. Serve.

thainoodle soup 2

Serves: 2

Preparation Time: 10-20 minutes

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Recipe: Low Carb Quiche

“Nothing beats a tasty quiche for a midday snack or to compliment a salad. Even better when the quiche is low on carbs but high on flavour! And that is just what we have got for you here…”

Nutritional Information (per serving)

  • 184 Calories
  • 8g Carbs
  • 20g Protein
  • 8g Fat

Ingredients

lowcarbquiche1.JPG

  • a small amount of coconut oil or organic butter to grease tin
  • 2 free range eggs
  • 5 egg whites
  • 1/2 tsp black pepper
  • 1/2 tsp sea salt flakes
  • 1/2 tsp onion powder
  • 1/2 tsp Italian seasoning
  • 1/2 small red onion, finely chopped
  • 1/2 green pepper, finely chopped
  • 5 cherry tomatoes, halved
  • 1 green chilli pepper, finely chopped
  • handful spinach leaves, chopped
  • 30g reduced fat grated cheese (optional)

Directions

  • Preheat oven to 180 ̊C/350 ̊F.
  • Grease an ovenproof dish or tin (around 15cm square) with coconut oil / butter.
  • Place all of the ingredients in a large bowl and mix well.
  • Pour the mixture into the dish and bake for 20-25 minutes, until the centre of the quiche is cooked.
  • Serve with salad.

Serves: 2

Preparation Time: 30-35 minutes

lowcarbquiche2

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Recipe: Lamb Curry

Nutritional Information (per serving)

  • 398 Calories
  • 21g Carbs
  • 56g Protein
  • 10g Fat

Ingredients

lambcurry1

  • 4 medium tomatoes
  • 1 tbsp coconut oil or butter
  • 1 bay leaf
  • 5 green cardamom pods
  • 1 large white onion, finely diced
  • 700g extra lean diced lamb, diced
  • 1 thumb-sized piece of fresh ginger, peeled and roughly chopped
  • 8-10 garlic cloves, peeled and roughly chopped
  • 1 tsp turmeric
  • 2 tsps coriander powder
  • 1 tsp garam masala
  • 1 tsp sea salt flakes
  • 3-4 green chillis, finely chopped
  • 200ml cold fresh water
  • 160g per person, cauliflower
  • handful fresh coriander, finely chopped

Directions

  • Fill a medium sized saucepan with water and bring to the boil.
  • Remove from heat and carefully place the tomatoes in the pan (there should be enough water to cover the tomatoes).
  • In a large pan, gently melt the oil / butter. Add the bay leaf and cardamom pods and fry for 30 seconds.
  • Add the onion and fry for around 4 minutes, until softened.
  • Add the lamb, and fry for 4-5 minutes, stirring regularly.
  • In a blender, mix the ginger and garlic, with a dash of water.
  • Add the mixture to the lamb, along with the spices, salt and chillis.
  • Cook for several minutes, stirring regularly.
  • Remove the tomatoes from the pan and carefully peel off the skin. Place them in a bowl and mash them thoroughly.
  • Add the tomatoes to the lamb. Bring to a boil then simmer for 10 minutes.
  • Add the water, bring to a boil, then cover and simmer for 45 minutes, stirring occasionally. If the curry looks dry, add a little more water.
  • Ten minutes before end of cooking time, bring a small saucepan of cold salted water and bring to the boil.
  • Add the cauliflower and cook for 2 minutes then drain.
  • Serve the curry garnished with coriander.

lambcurry2

Serves: 4

Preparation Time: 1 hour 15 minutes

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