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: Iced Latte Protein Smoothie

“Ever want the kind of protein smoothie that tastes as good as the ones you get at the gym, but without the cost?  Try this one and you’ll probably never want to buy one again!”

Nutritional Information (per serving)

  • 218 Calories
  • 25g Carbs
  • 25g Protein
  • 2g Fat

Ingredients

Iced latte smoothie1

  • 1 small banana
  • 7-10 coffee ice cubes (made with strong caffeinated or decaffeinated coffee)
  • 2 tbsps vanilla flavour whey or rice protein powder
  • 150ml cold fresh water

Directions

  • Place all of the ingredients in a blender and blend until smooth.
  • Add a little more water if required, to achieve the desired consistency.
  • Enjoy!

Iced latte smoothie2.JPG

Serves 1

Preparation Time: 10 minutes

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Recipe: Bonfire Night S’mores

“Who’s going out for Bonfire Night? Treat yourself to a s’more while watching the fireworks by the fire. Here’s a great recipe for the classic cookie based S’more. Have a good night!”

Nutritional Information (per s’more)

  • 194 calories
  • 27g carbs
  • 2g protein
  • 8g fat

Ingredients

  • 16 chocolate chip cookies
  • 8 marshmallows (use vegetarian if preferred)
  • 8 tsp chocolate hazelnut spread

Directions

  • Preheat the grill to high and line a baking sheet with parchment. Put 8 cookies on the tray and top with a marshmallow. Grill until the marshmallow begins to brown and melt.
  • Put a tsp of chocolate hazelnut spread on the other 8 cookies and sandwich on top of the melty marshmallow layer.

smores

Makes 8 s’mores

Preparation time: 6 minutes

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Recipe: Chippy Tea

“Friday Fish Day… A lot of people have fish and chips on a Friday to finish their working week. Make this classic a lot healthier than your local chippy. With 484 calories per serving this is at least half the calories you’d be consuming from a takeaway and it only takes 10 minutes to prepare. Give it a go…”

Nutritional Information (per serving)

  • 484 Calories
  • 58g Carbs
  • 42g Protein
  • 11g Fat

Ingredients

  • 400g baking potato
  • 2 tsp olive oil
  • 2 slices white bread
  • 2 white fish fillets, such as haddock or pollock
  • 1 tbsp plain flour, seasoned
  • 1 egg, beaten
  • 140g frozen pea with mint
  • 2 tbsp creme fraiche

Directions

  • Heat oven to 200C/fan 180C/gas 4. Peel and chop the potatoes into thick chips, then coss with the olive oil and some salt. Arrange on a large non-stick baking tray and roast for 20 mins, turning halfway.
  • Lightly toast the bread, then pulse briefly in a food processor for coarse breadcrumbs. Dust the fish in flour, shaking off the excess, then dip into the egg, then breadcrumbs to coat thoroughly. Roast the fish with the chips for a further 20 mins, until both are golden.
  • Just before the fish and chips are ready, boil the peas for 3-4 mins, then drain and mash. Stir in the crème fraiche and season.

fish and chips

Preparation time: 55 mins (10 mins prepare, 45 mins cook)

Serves: 2

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Recipe: Guilt free Sweet and Sour Pork

“We all love a good Chinese takeaway every now and then, but we also know that it’s cooked in a load of oil and packed with a hell of a lot of calories. Let’s not ruin all the hard work you’ve put in this week with a greasy takeaway. Try this banging sweet and sour pork recipe; it only takes 15 minutes to cook and it’s only 491 calories per serving!

Nutritional Information (per serving)

  • 491 Calories
  • 55.5g Carbs
  • 31.1g Protein
  • 14.9g Fat

Ingredients

  • 225g pork tenderloin
  • 1 carrot, cut into strips
  • 1 tbsp rapeseed oil, pkus 2 tsp
  • 2 garlic cloves
  • 2 tsp finely chopped ginger
  • 3 spring onions, cut into slices
  • 1/2 red pepper, cut into thin strips
  • 200g long grain rice, cooked
  • For the batter: 1 egg white, 1/4 tsp Chinese 5 spice powder, 1 tbsp cornflower, 1 1/4 tsp self raising flour
  • For the sauce: 1 tsp dark soy sauce, 1/2 tsp sesame oil, 1 tbsp Chinese white rice vinegar or cider vinegar, 2 tsp golden caster sugar, 1 tsp tomato purée, 1 tsp cornflour  blended with 1 tsp water, 175ml vegetable bouillon made with 1/2 tsp powder

Directions

  • Cut the pork into 2-3cm cubes. In a medium bowl, make the batter. Beat the egg white lightly with a fork until slightly frothy, then beat in the five-spice powder, cornflour, flour and a good grinding of pepper until thick and smooth. Stir in the pork so that each piece is evenly coated, then set aside.
  • Now make the sauce. In a small bowl, mix together the soy sauce, sesame oil, vinegar, sugar, tomato purée, cornflour blended with water, and the stock. Season with pepper and set aside. Blanch the carrot in a little boiling water for about 2 mins until tender but still crisp. Drain, then put under cold running water to stop the cooking. Drain again and set aside.
  • Pour the 1 tbsp rapeseed oil into a non-stick wok or large frying pan. When it’s very hot (test by dropping a piece of meat in – it should immediately sizzle), add the pork. Stir to separate all the pieces, then stir-fry for about 5 mins over a medium-high heat until the meat is no longer pink inside when cut, and the outside is golden and crispy. Remove with a slotted spoon and set aside.
  • Pour the remaining 2 tsp rapeseed oil into the wok and add the garlic, ginger, spring onions and pepper. Stir-fry for about 2 mins until starting to brown (still on quite a high heat). Pour in the sauce – it should immediately start to bubble rapidly – and stir in the carrot. As soon as the sauce has thickened slightly, about 30 secs-1 min, stir in the meat to quickly coat and heat through. Remove the pan from the heat, season with a pinch of salt and serve immediately, with the rice.

sweet sour pork

Preparation time: 45 minutes (30 mins to prepare, 15 mins to cook)

Serves: 2

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