Spicy Venison Sausage & Chickpea Casserole

4 meals in under an hour! Not a bad return and a great balance of macros when served with a small helping of sweet potato or a wholemeal pitta. This dish works as a lunch or an evening meal. Delicious!

 

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Ingredients (serves 4)

10 butchers venison sausages (I use thin medium sized)

1 tablespoon olive or coconut oil

150g red onion chopped

1 large red chilli finely chopped

1 red pepper chopped into sizeable chunks

1 yellow pepper chopped into sizeable chunks

400g tin of chopped tomatoes

1 tablespoon smoked paprika

1 litre beef stock

400g tin of chickpeas drained

60g chopped Spanish Chorizo

Low sodium salt & black pepper to season

Additional chilli flakes if required

 

Method

1. Heat a grill or George Foreman & add the sausages. Once brown on the outside, remove and set aside (usually takes 5 minutes each side or 5 minutes total in George Foreman)

2. Heat the oil in a large pot or wok & toss in the onion, peppers & chilli. Keep the veg moving around the pan until the onion softens & the peppers start to brown

 

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3. Add the chopped tomatoes, paprika & stock. Turn the heat down & keep the sauce bubbling away for 10 minutes

4. While the sauce is coming along, chop the sausage into bite size chunks then throw them in when the 10 minutes is up

5. Drain & rinse the chickpeas & get them in there too along with the chorizo

6. Season with salt & pepper & a few chilli flakes if you like it spicy

7. Cook on low heat for 15 minutes or until the sausages are cooked through

8. Enjoy!

 

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Chicken, Prawn & Chorizo Paella

To make this tasty main course from sunny Spain even healthier, swap the paella rice for wholegrain brown rice and half the chorizo

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Ingredients (serves 4) 

1 tablespoon olive oil

100g chorizo finely chopped

300g lean chicken breast cut into strips

15og brown onion roughly chopped

150g red pepper chopped (I like them chunky)

120g green beans rinsed and halved

2 garlic cloves crushed or finely chopped

a few saffron strands

900ml chicken stock

225g paella rice

170g pre-cooked king prawns

reduced sodium salt and freshly ground black pepper

smoked paprika to garnish

Method

  1. Heat the oil in a large non stick frying pan or wok
  2. Add the chorizo and fry for 2-3 minutes until slightly crisp and it has released some of its fat, then remove with a slotted spoon and set aside
  3. Add the chicken to the oil/chorizo fat and stir fry until cook through, then remove with a slotted spoon and set aside with the chorizo
  4. Add the onion, red pepper and green beans and sizzle away tossing around the pan or wok constantly for 5 minutes until the veg starts to soften
  5. Add the garlic and continue cooking for 2 minutes
  6. Add the saffron, rice and stock and bring to the boil then reduce heat and simmer for 15 minutes 
  7. Add the chorizo and chicken to the pan and continue cooking for 10 minutes on moderate heat or until the rice is tender and the stock has been absorbed
  8. Toss in the prawns, season with salt & pepper and continue cooking for 5 minutes
  9. Serve on warm plates with a sprinkle of paprika

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Nutrition (per serving)

490 Kcal

Protein: 35g

Carbohydrate: 52g

Fat: 14g

Sugar: 5g

Tuna & Wasabi Burgers with Tomato & Onion

With a delightful balance of macros this dish can be served as a lunch time or evening meal, a post workout snack or to impress on a first date.

 

Ingredients (serves 2)

for the burgers

2 tuna steaks (average size 115g)

1 tablespoon sesame seeds

2 teaspoons wasabi paste

1 tablespoon flour

low sodium salt & black pepper

1/2 tablespoon sesame oil

 

for the topping

120g cherry tomatoes halved

120g red onion

medium strength red or green chilli (or a blend of both)

juice of 1/2 a lime

100g gluten free ciabatta bread

 

Method

  1. Half the cherry tomatoes and finely chop the onion and chilli then set aside at room temperature while you prep the burgers

 

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2. Place the tuna steak, sesame seeds, wasabi paste, flour and salt and pepper in a food processor and blend into a smooth paste

3. Remove from food processor and make into 4 patties with damp hands

 

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4. Heat the oil in a non stick frying pan and cook the burgers for 3 minutes either side (or until cooked through)

 

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5. Serve the burgers on lightly toasted ciabatta bread and top with the tomato, onion and chilli

6. Garnish with a squeeze of lime

 

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Nutrition (per serving)

Kcal: 377kcal

protein: 39g

carbohydrate: 30g

fat: 10g

sugar: 6g

 

 

 

 

 

 

Chicken & Prosciutto Salad with Cherry Tomatoes

This dish epitomises ‘clean eating’. For extra protein add a chopped pre-boiled egg to the salad. To turn this flexible meal into a post workout carb refueller, boil 100g baby potatoes, leave to cool then mix through the green salad leaves.

 

Ingredients

1 slice prosciutto ham

150g free range chicken breast

10g soft goat’s cheese

20g basil pesto

70g juicy cherry tomatoes

40g green leafy salad (I use a blend of spinach, watercress & rocket)

100g asparagus tips & tender-stem broccoli

Small tablespoon olive oil

1 tablespoon balsamic vinegar

low sodium salt & pepper

 

Method

  1. Preheat oven to 180 degrees Celsius. Lay out the ham then cut the chicken breast widthways (leaving a hinge so that you can close the parcel once the filling is inside) and spread the goat’s cheese and pesto evenly inside, then season and close

 

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2. Wrap the ham tightly around the breast and drizzle a small amount of oil over the outside. Place in a preheated grill (I use a George Foreman) until brown on outside (3-4 minutes should do it) then turn

 

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3. Place breast on a foil lined baking tray with the tomatoes and drizzle half the balsamic and half the remaining olive oil over the top. Cover lightly with foil and bake for 20 minutes (or until chicken is cooked through)

4. While the chicken and tomatoes are cooking, spread the salad leaves evenly on a plate and drizzle over the remaining oil and balsamic

5. When the chicken has 5 minutes remaining, steam the broccoli and asparagus then toss on top of the salad

6. Place the chicken and tomatoes on top of the greens, then pour the remaining juices left in the baking tray over the top

 

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How can something so simple taste so delicious??

 

Nutrition 

Kcal: 460

Protein:  46g

Carbohydrate: 9g

Fat: 26g

 

 

 

 

Spicy Chicken & Chorizo Stir Fry with Tofu

This stir fry is light, high in protein & easy to prepare. And 50g brown rice and a handful of cashew nuts to transform it into a post workout refuel…

Ingredients (serves 1)

for the marinade:

1 tablespoon sesame oil

1 tablespoon fish sauce

1 tablespoon soy sauce

180g free range chicken breast cut into strips

25g chorizo chopped into small chunks

pinch of chilli flakes

other ingredients:

thumb sized piece of ginger finely chopped

1 fat garlic clove crushed

2 shallots chopped

65g green beans halved lengthways

30g forestiere mushrooms roughly chopped

5og tofu cut into 1cm cubes

130g beansprouts or vegetable stir fry kit

low sodium salt and black pepper

Method

  1. Mix the soy, fish sauce, chicken, chorizo and roughly two thirds of the sesame oil together in a bowl and massage together. Cover and place in the fridge for 1-2 hours

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2. Heat the remaining oil in a non-stick frying pan, then toss in the remaining ingredients (minus the bean sprouts) and cook for 3-4 minutes on high heat, stiring constantly

3. Add the chicken marinade and continue cooking on high heat until chicken is cooked through (3-4 minutes should do it), then add the bean sprouts and cook for 1 more minute…

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4. Season and serve!

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Nutrition

610 kcal

55g protein

15g carbohydrate

35g fat

Roasted Peppers With Goat’s Cheese

This colourful recipe is packed full of vitamins and delicious flavours to get the taste buds watering!! Why not grill a chicken breast or salmon steak on the side for some extra protein/healthy fats?

 

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Ingredients (serves 1)

  • 50g wholegrain rice
  • 1 red, 1 yellow & 1 green pepper
  • 1 teaspoon olive oil
  • 1 small onion thinly sliced
  • 1 courgette diced
  • 75g cherry tomatoes halved
  • 2 garlic cloves crushed
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 20g toasted flaked almonds
  • ½ orange zest finely grated
  • 3 heaped tablespoons roughly chopped fresh flat leaf parsley
  • 50g mild goat’s cheese cut into chunks
  • low sodium salt and black pepper

 

Method

  1. Preheat the oven to 200 degrees Celsius
  2. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain.
  3. While the rice is cooking, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray and cook in oven for 15 minutes.
  4. Add the oil to a frying pan and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned.
  5. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly, then tip into a large heatproof bowl and stir in the almonds and orange zest.
  6. Add the rice and parsley and season with a little salt and lots of pepper, then mix together.
  7. Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the cheese has melted and the peppers are soft

 

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Tasty Falafel Burgers

These spicy treats are best prepared the day before, then covered & left in the fridge to set overnight. They are cheap, easy to prepare and packed full of nutrition – a sure winner!!

 

Ingredients

400g tin of chickpeas rinsed & drained

1 medium red onion chopped

1 medium sized garlic clove

handful fresh parsley chopped

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon chilli powder

1-2 tablespoons plain flour

low sodium salt & ground black pepper

1 tablespoon olive oil

tomato salsa or sweet pepper relish

green salad leaves

wholemeal pitta

 

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Method

  1. Place all the ingredients except the pitta bread, salsa/relish & salad leaves into a food processor or blender & blend until smooth
  2.  Remove & divide equally into 4 patties
  3. Heat oil in a non-stick frying pan and fry burgers for 3 minutes each side or until cooked through
  4. Serve inside pitta with a teaspoon of salsa/relish & garnish with salad

 

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Nutrition per burger (not including salsa/relish or pitta)

kcal: 161

protein: 6g

carbohydrate: 18g

Fat: 8g

Saturate: 1g