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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Recipe: Lentil, Sweet Potato & Coriander Stew

“This vegan lunch is as delicious as it is warming, and is perfect for drizzly Autumn days!”

Nutritional Information (per serving)

  • 348 Calories
  • 47g Carbs
  • 13g Protein
  • 12g Fat

Ingredients

lentilsweetpotcoriander1

  • 2 tbsps coconut oil
  • 1 small red onion, finely chopped
  • 1 large carrot, finely chopped
  • 1 garlic clove, finely chopped
  • 1 tsp ground coriander
  • 1 tsp celery salt
  • 1⁄2 tsp ground cumin
  • 350g red lentils, soaked overnight
  • 1 bay leaf
  • 1 litre cold fresh water
  • 2 medium sized sweet potatoes, peeled and diced
  • 1 x 400g tin chopped tomatoes
  • juice of half a lemon
  • handful coriander, finely chopped
  • 1⁄2 tsp sea salt flakes
  • 1⁄2 tsp black pepper
  • 4 tbsps plain yoghurt for serving (use dairy free yoghurt if preferred)

Directions

  • In a large saucepan, melt the oil over a medium heat.
  • Add the onion and carrots. Sauté, stirring occasionally, until softened.
  • Add the garlic, ground coriander, celery salt and cumin and cook for 30 seconds.
  • Add the lentils, water and the bay leaf. Bring to a boil, then reduce to a simmer.
  • Cover and cook for 10 minutes.
  • Add the potatoes and cook for a further 10-15 minutes or until the potatoes are just tender.
  • Stir in the tomatoes and cook for several minutes until warmed through.
  • Remove the bay leaf. Stir in the lemon juice, coriander, salt and pepper.
  • Spoon into a bowl and top with a spoonful of yoghurt.

lentilsweetpotcoriander2 (1)

Serves: 4

Preparation Time: 40 minutes

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Recipe: B.C.T.A.

“This quick-to-make lunch is full of protein-rich meat and healthy veg, and tastes amazing! Nothing better for that midday pick-me-up to help you through the day!”

Nutritional Information

  • 476 Calories
  • 9g Carbs
  • 47g Protein
  • 20g Fat

Ingredients

BCTA1

  • 5g organic butter or coconut oil
  • 1 rasher unsmoked bacon (use
    vegetarian bacon if preferred)
  • 2 spring onions, chopped
  • 1 chicken breast or vegetarian
    chicken, sliced in half
  • 1 beef tomato, cut into slices
    quarter of an avocado, sliced

Directions

  • Melt the butter / oil in a frying pan over a medium heat. Fry the bacon rasher on both sides until crispy. Remove from pan and set aside.
  • Add the chicken to the pan and fry for
    around four minutes each side, until
    cooked through. Add the spring onions and fry for one minute. Remove pan from heat.
  • Arrange the items on a plate in a stack,
    starting with a piece of chicken as a base, and finishing with another piece of chicken as a ‘lid’. Serve with a salad.

BCTA2

Serves 1

Preparation Time: 15-20 minutes

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Recipe: Cauliflower Chicken

“This tasty, easy-to-make dish is a perfect quick summer meal to fuel a healthy lifestyle.”

Nutritional Information (Per Serving)

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

Ingredients

cauliflowerchicken1[1]

  • 1 large cauliflower head, grated
  • 1tbsp organic butter or coconut oil
  • 600g fresh chicken breast/meat free alternative, cut into strips
  • 1 medium sized white onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 1 green bell pepper, diced
  • 1 x 400g tin tomatoes
  • 300ml fresh chicken/vegetable stock
  • 1 tsp ground cumin
  • 1 tsp sea salt flakes
  • 100g frozen peas

Directions

  1. Grate the cauliflower or blend it in a food processor
  2. In a large saucepan, melt the butter/oil over a medium/high heat and add the chicken. Cook 4-6 minutes until browned all over.
  3. Add the onion, garlic and pepper and sauté for 2-3 minutes.
  4. Add the tomatoes, stock, cumin, salt and cauliflower. Stir well. Simmer covered for 10 minutes.
  5. Add the peas and simmer 2-3 minutes then serve.

Serving size: 4

Preparation time: 25-30 minutes.

cauliflowerchicken2[1]

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Recipe: Quick Chicken Quesadillas

p46Ingredients:
1x Weightwatchers Wrap
75g Chicken Breast
20g Grated Cheese
100g tinned chopped tomatoes
Diced mixed peppers
1tbsp basil
Fajita spice
Frylight spray

 

Directions:
– Heat a large pan to medium heat.
– Spray with frylight 1 calorie spray.
– Add the peppers, chicken breast and tinned tomatoes to the pan and cook through.
– Season with basil and fajita spice and leave on a low heat.
– Heat a second pan on low heat and spray with dry light.
– Place the wrap in the pan.
– After 30s add half the cheese to one half of the wrap and add the chicken on top with the extra cheese.
– Fold the wrap over and cook for an additional minute.
– Flip the Quesedilla, cook for another minute.
– Serve to a plate then slice in half.

Macros
Protein: 32g
Fat: 10g
Carbs: 25g

Calories: 300kcal​

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