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Nando's Chicken Gnocchi 660g Gnocchi 600g chicken breast 4 tbsp tomato puree 4 tbsp skimmed milk 800ml chicken stock 6 tbsp Nando's sauce Salt and pepper (to taste) Cajun seasoning (to taste) 50g soft cheese 2 onions 4 peppers Parsley (for garnish) 1. Cook gnocchi according to package instructions. Drain and set aside. 2. Season 600g chicken breast with cajun seasoning, salt, and pepper. Cook until browned and cooked through. 3. Add 4 chopped peppers and 2 chopped onions to the pan with the chicken. Cook until softened. 4. Pour in 800ml chicken stock, 4 tbsp skimmed milk, 4 tbsp tomato puree, and 6 tbsp Nando's sauce. Bring to a simmer and allow the sauce to thicken. 5. Stir in 50g soft cheese until melted and well combined. 6. Add the cooked gnocchi to the sauce and mix well. 7. Serve immediately, garnished with fresh parsley.
Tag mapping: Lunch | Target: Ethan
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ONE POT Chicken Pie 500g Chicken Breast (Raw Weight) 1 Red Onion 3 Carrots 2 Celery Sticks 80g Frozen Peas 50g Chicken Gravy Granules mixed with 400 ml Boiling Water 1 tsp of: Salt, Pepper, Mixed Herb, Garlic Powder 1 Sheet of Puff Pastry 1 Egg 1. Fry the onions in a cast iron pan until brown, then add the diced chicken along with the noted seasonings and cook until almost done. 2. Add the carrots, celery and peas and simmer for 5 minutes. 3. Add the gravy and allow to thicken for 5 minutes. 4. Layer the puff pastry over the top, brush egg wash over and slit in two holes. 5. Bake in the oven for 20-30 minutes on 180°C fan or until the pastry is brown.
Tag mapping: Dinner | Target: All
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Chicken Alfredo 500g chicken 240g tagliatelle 2 tsp lazy garlic 300ml chicken broth (use 2 chicken stock pots for this) 500ml single cream 2 tablespoons parmesan cheese 4 tablespoons cornflour Salt (for seasoning) Pepper (for seasoning) Italian herb seasoning (for chicken) Onion granules (for chicken) Garlic powder (for chicken) Smoked paprika (for chicken) Dried parsley (for garnish) 1. Weigh chicken and tagliatelle. Measure out single cream. 2. Add chicken to a baking tray. Season the chicken generously with salt, pepper, Italian herb seasoning, onion granules, garlic powder, and smoked paprika. 3. Bake chicken in the oven for 20-25 minutes. 4. While the chicken bakes, bring a pot of water to a boil and add the tagliatelle. Cook for 12-14 minutes, or until al dente. 5. Once cooked, remove the chicken from the baking tray and set aside (or chop into desired pieces). 6. In a separate pan, add the lazy garlic, chicken broth, and single cream. Stir on medium heat for a few minutes. 7. Gradually add the cornflour, stirring continuously, to thicken the sauce to your desired consistency. 8. Stir in the parmesan cheese and continue to cook for another couple of minutes until melted and combined. 9. Drain the cooked tagliatelle and add it to the sauce in the pan. Mix everything together until the pasta is well coated. 10. Top the pasta with the cooked chicken breasts. 11. Garnish with dried parsley if desired. 12. Job done!
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Chicken Parmigiana 4 chicken breasts (approx. 800g total) 4 tbsp olive oil 2 onions, chopped 4 cloves garlic, crushed 800g chopped tomatoes 2 tbsp tomato puree 2 pinches of sugar Basil (fresh or dried) Salt Pepper 4 slices prosciutto 2 balls mozzarella (approx. 500g total) 4 tbsp grated Parmesan 200g tagliatelle pasta 1. Preheat the oven to 200°C/Gas Mark 6. 2. Heat 2 tbsp of the olive oil in a pan, add the onion and cook for 5 minutes until softened. Add the garlic and cook for 1 minute. 3. Pour in the chopped tomatoes and tomato puree. Add the sugar, basil, salt and pepper. Bring to a simmer and cook for 10 minutes. 4. Season the chicken breasts with salt and pepper. Heat the remaining 2 tbsp of olive oil in a frying pan and sear the chicken breasts for 2 minutes on each side. 5. Remove the chicken from the pan and place in an ovenproof dish. Spoon over the tomato sauce, ensuring the chicken is well covered. 6. Lay the prosciutto slices over the chicken, then tear the mozzarella and scatter over the top. Sprinkle with the Parmesan cheese. 7. Bake for 20-25 minutes until golden and bubbling. 8. Cook the tagliatelle according to packet instructions. 9. Serve the chicken parmigiana with the tagliatelle and a green salad.
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Easy lasagne | Lidl Recipes 2 garlic cloves 2 large carrot 1 white lasagna sauce 1 tbsp olive oil 125g frozen diced onions 500g beef mince (10% fat) 1 tbsp tomato purée 1x 400g tins chopped tomatoes 1 x 500g carton passata 1 tsp dried oregano 1 tbsp Worcestershire sauce 250g grated mozzarella cheese 10 - 12 dried lasagna sheets 1. Finely chop the garlic and peel and grate the carrot. Place a medium-sized saucepan over a medium heat. Add the olive oil, onions, garlic and carrot and cook for around 5 minutes until softened. 2. Add the mince and break up with the back of a spoon. Cook until browned all over. 3. Add the tomato puree, tinned tomatoes, passata, oregano and Worcestershire sauce. Season with salt and pepper, bring to the boil, then reduce to a simmer and cook for 20 minutes. 4. Once the mince is cooked, remove from the heat and set aside. 5. Add around a third of the meat mixture to a 2.6 litre ovenproof dish and spread over the base. Cover with lasagna sheets, then spoon over a thin layer of the creamy mixture. Repeat the process until you have used up all the mince and lasagne sheets, finishing with a final layer of the creamy mixture. Top with the remaining grated mozzarella. 6. Preheat the oven to 200C, fan 180C, gas 6. Transfer the lasagne to the oven and cook for 45 minutes until golden, covering with foil if browning too quickly. 7. Leave to cool, then cover with foil and freeze flat.
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Beef and Bean Chilli with Rice 500g Beef Mince 5% Fat (Sainsbury's) 100g Red bell pepper 3 Garlic Cloves (Juicerecipes.com - Juiced) 240g Basmati Rice (Laila Basmati Rice) 160g Red Kidney Beans (Sainsbury's) 1 Beef stock cube (Aldi beef stock cube) 1 spoon Powdered Spice (Rajah Chilli Powder) 400g Chopped Tomatoes (Italian) 1.5 tsp Paprika 10g Tomato Puree (Sainsbury's) 1 onion 1. Chop onion 2. Fry beef
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20 Minute Chinese Chicken Curry 1 Green pepper, cut into medium pieces (~150g) 1 Onion, cut into medium pieces (~150g) 3 Chicken breasts, cut into medium pieces (~510g) 30g Plain flour 2 tbsp Medium curry powder (~16g) 250ml Chicken stock 200ml Milk (e.g., semi-skimmed) 80g Frozen peas 2 tbsp Oil (for cooking, e.g., vegetable oil, ~28g) Salt and pepper (to taste) Heat a couple of glugs of oil in a large non-stick saucepan or wok. Add the peppers and onions to the pan and fry for 5 minutes on a medium to high heat until starting to soften and colour. Add the chicken to the pan and fry for a further 5 minutes until the chicken is no longer pink. Add the flour and curry powder and fry for 1 minute, stirring regularly. Make up the chicken stock and stir in the milk. Slowly add the liquid to the pan a little at a time, bringing it to the boil each time before adding more. Stir continuously. When all of the liquid is used up, add the frozen peas. Season with salt and pepper. Simmer on a low to medium heat for around 3 minutes until the chicken is cooked through and the peas are soft. Serve with rice and prawn crackers!
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Mozzarella and Tomato Hasselback Chicken 4 chicken breasts (approx. 800g total) 1 tbsp olive oil 1 ball mozzarella (125g drained weight) 1 large tomato (approx. 150g) Handful fresh basil leaves Salt and pepper to taste 1. Preheat the oven to 180C/160C fan/gas 4. 2. Take each chicken breast and, using a sharp knife, make 5-6 deep cuts along the breast. Be careful not to cut all the way through the chicken breast. 3. Place the chicken breasts onto a baking tray. Drizzle with the olive oil and season well with salt and pepper. 4. Drain the mozzarella and slice it into 8-10 slices. Slice the tomato into 8-10 slices. 5. Carefully place a slice of mozzarella and a slice of tomato into each cut on the chicken. 6. Bake in the preheated oven for 20-25 minutes, or until cooked through. 7. Once cooked, sprinkle with fresh basil leaves and serve immediately with your favourite green vegetables or a fresh side salad.
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CHICKEN QUESO BOWL 18oz chicken breast 1 cup uncooked jasmine white rice 1 cup cottage cheese 40g reduced fat shredded Mexican style cheese ½ cup chicken bone broth ½ cup nacho cheese sauce (Ricos) ¼ cup Fairlife milk 1 cup pico de gallo 2 TBSP chipotle peppers in adobo sauce 1 packet of taco seasoning 1. Add chicken breasts, bone broth, chipotle peppers in adobo, and taco seasoning to a slow cooker. Cook on low for 4-6 hours or high for 2-3 hours, until tender. 2. Shred the chicken, return to the slow cooker, and stir in shredded Mexican cheese until melted. 3. Blend cottage cheese, nacho cheese sauce, milk, and taco seasoning until smooth. Pour over the chicken and stir to combine. 4. Cook rice according to package directions, then mix with fresh lime juice and chopped cilantro. 5. Serve the creamy chicken over the cilantro lime rice and top with 1/4 cup pico de gallo.
Tag mapping: Lunch | Target: All
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CHICKEN BACON RANCH PASTA * 567 g chicken breast, diced * 120 ml chicken stock * 180 ml cream of chicken soup * 1 ranch seasoning packet (or homemade mix above) * 225 g protein pasta * 115 g blended cottage cheese * 60 g Greek yogurt * 225 g reduced-fat grated cheddar * 35–40 g bacon bits 1. Add the chicken, chicken bone broth, ranch seasoning, and cream of chicken soup to the crockpot. Cover and cook on high for 3 hours. 2. When the cook time is almost finished, boil the pasta according to the package instructions. 3. After the 3 hours are up, remove the chicken from the crockpot and shred. Return the shredded chicken to the crockpot. 4. Add the cooked noodles, greek yogurt, cottage cheese, cheddar cheese, and bacon bits to the crockpot. Stir well, cover, and continue cooking for an additional 30 minutes, or until the cheeses are melted and the mixture is heated through. 5. Divide the finished dish into 5 meal prep
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Bacon Cheeseburger Skillet 1 lb ground beef 4 medium sized russet potatoes 1/2 white onion Kinders the blend seasoning 6 slices of bacon 1 cup reduced fat shredded cheese 2 tbsp light mayo (for the sauce) 2 tbsp ketchup (for the sauce) 1 tbsp mustard (for the sauce) 1 tbsp sweet relish (for the sauce) 1. Start by dicing your russet potatoes into small cubes. Air fry them at 400°F for about 20 minutes, or until golden and crispy. 2. While the potatoes cook, heat a large skillet over medium heat. Add the ground beef, onion, and seasonings and cook until browned. 3. Once the potatoes are done, add them to the skillet with the beef. Top with cooked bacon and shredded cheese. 4. Place the skillet under a low broil for about 2-3 minutes, just until the cheese is melted and bubbly. 5. In a small bowl, whisk together the mayo, ketchup, mustard, and relish to make the burger sauce. 6. Drizzle the sauce over the skillet and finish with a sprinkle of fresh green onion before serving.
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Cilantro Lime Chicken Bowl 16 oz chicken tenders 4 Roma tomatoes 2 small red onions Cilantro (for rice and pico) 4 cups uncooked jasmine rice 8 limes, juiced (divided: 4 for rice, 2 for pico, 2 for assembly/topping) 1. Cook the Chicken: Season the chicken tenders with your preferred spices. Preheat the Blackstone over medium heat, then cook the chicken for 12-15 minutes, flipping halfway through, until fully cooked. 2. Prepare the Rice: Cook the 4 cups uncooked jasmine rice according to package instructions. Once done, stir in freshly chopped cilantro and the juice from 4 limes. 3. Make the Pico: Finely dice the 4 Roma tomatoes, 2 small red onions, and cilantro. Combine in a bowl, then squeeze in the juice from 2 limes. Mix well and season with salt to taste.
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Crispy chicken pasta 6 oz (about 2 cups) cooked protein pasta 16 oz Real Good Foods chicken strips 4 cups shredded lettuce 40g Roma tomato, diced 4 slices hickory smoked bacon 8 tbsp Skinny girl avocado oil Caesar dressing 1. Cook the protein pasta and the chicken tenders according to the package directions. 2. Add the cooked pasta, chicken tenders, shredded lettuce, diced tomato, and crumbled bacon to a meal prep container. 3. Portion the Caesar dressing into a small sauce cup and store it with the container. Drizzle over the salad when ready to eat!
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Taco Mac & cheese 0.8 lb 93/7 ground beef 0.8 cup red onion 0.8 can Rotel 0.8 cup tomato sauce 0.8 cup chicken bone broth 0.8 cup fairlife milk 6.4 oz dry Banza elbow noodles 0.8 cup reduced fat Mexican cheese 0.8 packet taco seasoning Fresh cilantro, for garnish 1. In a large skillet over medium heat, brown the ground beef until fully cooked and season with taco seasoning. 2. Add the diced red onion to the skillet with the beef and cook for 2-3 minutes. 3. Stir in the tomato sauce, Rotel, bone broth, and milk and noodles and bring to a boil. 4. Reduce heat to low and let the mixture simmer for 15 minutes, stirring occasionally to prevent sticking. 5. Once the noodles are cooked, stir in the shredded cheese until melted and creamy. 6. Divide into 4 meal prep containers and Top with fresh cilantro.
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Tortellini bake 10 bacon medallions, diced 1 head of broccoli, cut into small florets 500g spinach and ricotta tortellini (from the fridge section) 600g jar of white sauce 150ml semi skimmed milk 2 tsp dijon mustard 60g cheddar, grated 60g mozzarella, grated 1. Add your bacon and broccoli to a medium baking dish. 2. Spray well with cooking spray, season with salt and pepper, and mix well. 3. Bake at 180c (fan) for 15 minutes until the bacon is cooked and the broccoli is slightly browned. 4. Tumble in the tortellini. 5. Pour in the white sauce. 6. Add the milk to the white sauce jar, shake, and pour that in too. 7. Add in the mustard and cheddar. 8. Give it all a good mix until the tortellini is coated in the sauce. 9. Sprinkle over the mozzarella. 10. Bake for a further 25 to 30 minutes, until the tortellini is tender and the cheese is all golden.
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Chicken Flatbread 600g chicken breast 40g 0% Greek yogurt (for chicken marinade) Paprika Garlic powder Onion powder 400g potatoes 160g self-raising flour 200g 0% Greek yogurt (for flatbread) Tomato Red onion Cucumber 40g low-fat feta 80g 0% Greek yogurt (for tzatziki) Grated cucumber (for tzatziki) Salt & pepper (to taste) Mixed herbs (to taste) Lemon juice (to taste) 1. Mix the flatbread ingredients into a dough and dry fry until golden. 2. Season and air fry the chips at 190°C (375°F) for 20 mins. 3. Coat the chicken in the yogurt and spices, then pan-fry until golden. 4. Mix together the tzatziki ingredients. 5. Load all components up onto the flatbread and enjoy.
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Cheesy Bacon and Leek Gnocchi 3 leeks, cut into rounds 11 Bacon Medallions, chopped 533g Gnocchi, uncooked 333ml semi skimmed Milk 133g cheddar, grated 27g Cornflour 80g reduced fat cream cheese 1.33 tsp Dijon mustard 1. Add your Bacon and leeks to a large baking dish, then spray well with some cooking spray and season with salt and pepper. Give it a mix then bake at 180c for 15 minutes. 2. After 15 minutes, add in your gnocchi, spray with a little more oil and mix together, then pop back into the oven for another 10 minutes. 3. While the gnocchi and leek/bacon mix is in the oven, add your cornflour to a jug and pour in just enough of the milk to make a smooth paste in a small bowl. Add in your cream cheese, mix well then pour in the remaining milk, along with your mustard and 80g of your cheddar, and a hefty pinch of salt and pepper. 4. Stir until fully combined, then pour over the gnocchi/leek & bacon mix, top with your remaining 53g of cheddar then bake for a further 15 minutes until golden, bubbling and delicious.
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CRISPY CHILLI OIL CHIMICHURRI PROTEIN BOWL 600g lean turkey mince Turmeric, garlic salt, and paprika - to taste 4 tins chickpeas (400g each, drained) 4 cloves garlic 4 tsp ground cumin 4 tsp smoked paprika 4 tsp tahini 8 tbsp olive oil Juice of 4 lemons 4 handfuls fresh coriander, chopped 4 handfuls fresh parsley, chopped 4 tsp garlic paste or 4 cloves garlic, grated 8 tsp crispy chilli oil 4 tsp rice wine vinegar 4 tsp maple syrup 1 red onion, finely chopped 4 wholemeal pittas, slice of sourdough, or crackers 1. Make your chimichurri by adding all Chimichurri ingredients to a bowl. Stir well and set aside to infuse. 2. Make your hummus by blending the chickpeas, garlic, cumin, paprika, tahini, olive oil and lemon juice until smooth or slightly chunky - depending on your texture preference. Add a splash of oil, water or extra tahini if needed. Spoon into a bowl and set aside. 3. Heat a pan over medium heat, add 1 tsp olive oil and cook your turkey mince until no longer pink and cooked through. Season generously with garlic salt, paprika, turmeric, salt and pepper. 4. Add a generous scoop of hummus to your bowl. Top with the seasoned turkey mince and spoon over the chilli oil chimichurri. 5. Serve with a toasted wholemeal pitta, thick slices of toasted sourdough or crackers for dipping. 6. Great for meal prepping - can store all together or keep things separate. Keeps in the fridge for up to 3 days.
Tag mapping: Lunch | Target: Tasha
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Fish noodle broth bowl 4 stock cubes Seasonings 4 tsp garlic Cucumber 8 spring onions 4 peppers 800g mushrooms 320g Frozen stir fry mix 4 sheets of egg noodles 8 Lean white fish fillets 8 eggs 1. Bowl water and add your stock and spices. 2. Bring to a boil. 3. Add the veg and noodles. 4. Spray the fish with oil and season. 5. Cook in the Airfryer 180 for 15 mins. 6. 10 mins the noodles would of finished so let them cool down. 7. Boil eggs. 8. Assemble the ramen bowl with the eggs on top and sesame seeds.
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Ikea Meatballs (IKEA MEATBALL INSPIRED BOWL) 2 packs microwave mashed potato 200g lean chicken mince 300g lean pork mince 1 slice bread, blitzed into breadcrumbs 1/2 medium courgette, grated 1 egg, whisked 1 tsp garlic granules Salt and pepper 2 tbsp crème fraiche 400ml beef or vegetable stock Juice of 1 lemon 3 tbsp plain flour 1 heaped tbsp cranberry sauce Large handful fresh dill, chopped Veggies of choice (I used kale) 1. For the meatballs, combine the pork mince, remaining chicken mince, grated courgette, breadcrumbs, egg, garlic granules and seasoning. 2. Roll into meatballs and cook in the air fryer at 180C for 15 minutes until golden and cooked through. 3. To make the gravy, whisk the flour and lemon juice together in a saucepan, then gradually whisk in the stock over a medium heat until smooth. 4. Stir in the crème fraîche, dill and the heaped tablespoon of cranberry sauce and simmer gently until thickened. 5. Season to taste. 6. Cook the mash according to the packet instructions and steam or microwave your vegetables. 7. Assemble the bowls with mash, vegetables and meatballs, spoon over the gravy and finish with a little extra cranberry sauce and a sprinkle of fresh dill. 8. The Swedish meatball bowls can also be frozen for up to 3 months. 9. Defrost fully before reheating and give the gravy a good stir once heated.
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Beef & Green Bean Bowl 2 medium white potatoes 500g lean beef mince 180g green beans 3 tbsp cottage cheese chilli flakes drizzle honey olive oil, salt, pepper & garlic powder 1. Air fry cubed potatoes with olive oil, salt, pepper & garlic powder at 180C for 30 mins (shake halfway). 2. Cook mince, then add green beans and cook through. 3. Portion with potatoes, top with cottage cheese, chilli flakes & honey. 4. Beef bowls keep 3 days (if you want to eat it hot then add cottage cheese after reheating).
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Waldorf Chicken Salad 4 chicken breasts 2 small green apples 4 stalks celery 2 small red onions 60g walnuts 2 tbsp Greek yoghurt 2 tbsp honey 2 tbsp wholegrain mustard juice of 2 lemons 120g blue cheese 1. Cook the chicken in the oven at 200°C for 25 mins. 2. Make the Waldorf salad base: in a large bowl combine Greek yoghurt, honey, mustard, blue cheese, and lemon juice. 3. Mix well. 4. Add sliced apple, celery, red onion, and walnuts. 5. Set aside. 6. Once chicken is cooked and cooled, shred and fold into the Waldorf salad. 7. Store everything in airtight containers: Waldorf salad lasts 3 days.
Tag mapping: Lunch | Target: Tasha
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WINTER CHICKEN CAESAR STYLE PROTEIN FILLING 3 large handfuls kale 2 packs pre-cooked flame grilled chicken breast 1 tin chickpeas (drained) 3 tbsp natural kefir yoghurt 2 tbsp grated grana padano 2 tbsp Worcestershire sauce 1 tsp garlic salt drizzle of olive oil 1. For the winter chicken Caesar filling, add the kale to a large bowl with a drizzle of olive oil and a pinch of salt. 2. Massage for about 2 minutes to soften. 3. Add the chicken and drained chickpeas. 4. Stir through the kefir yoghurt, grated grana padano, Worcestershire sauce and garlic salt until everything is evenly coated. 5. The salad will keep in the fridge for up to 4 days and is great tossed through warm or precooked wholewheat pasta, stuffed into a pitta or eaten as is.
Tag mapping: Lunch | Target: Tasha
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Lean Beef & Green Bean Bowls 2 medium white potatoes 500g lean beef mince 180g green beans 3 tbsp cottage cheese chilli flakes drizzle honey olive oil salt, pepper, garlic powder 1. Air fry cubed potatoes with olive oil, salt, pepper & garlic powder at 180C for 30 mins (shake halfway). 2. Cook mince, then add green beans and cook through. 3. Portion with potatoes, top with cottage cheese, chilli flakes & honey. 4. Beef bowls keep 3 days (if you want to eat it hot then add cottage cheese after reheating).
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Korean Pork 600g of 5% pork mince 4tb of gochujang 4tb of sesame oil 4tb of soy sauce 12 cloves of garlic 4 thumbsized pieces of ginger 4 white onions 8 spring onions 1200g of cooked jasmine rice 2 tsp of butter and crispy chilli oil 4 eggs s&p 4 pinches of msg to the pork 1. No specific cooking steps were provided in the 'Directions' section of the original text; only notes and macro information.
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Creamy Chicken & Leek Orzo 400g cooked shredded chicken (raw weight is 400g) 200g uncooked orzo 180g lightest Garlic & Herb Philadelphia 600ml chicken broth 2 leeks 1 cup of frozen peas 1. Cook off chicken in oven for 20-25 minutes for 180C. 2. Shred chicken once its ready. 3. Add orzo, leek and peas to a pan. 4. Add cooked chicken and chicken stock. 5. Add seasonings. 6. Cook for 15 minutes. 7. Add philadelphia and mix through. 8. Job done! Inandoutmeal prep book
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Tuna Avocado Crispy Rice Salad 2 cups cooked brown rice (cooled) 4 cans (5 oz each) tuna in water, drained 2 avocados, diced 1 cup edamame, cooked 1 cup sliced cucumber 4 tbsp green onions, chopped 4 tsp sesame oil 4 tsp rice vinegar 4 tbsp low-sodium soy sauce 4 tsp sriracha or chili oil (optional) 4 tsp black sesame seeds (or mixed sesame seeds) 4 tsp crispy onions or fried garlic bits Optional drizzle: spicy mayo or sweet soy glaze 1. Crisp the Rice: Preheat oven to 425°F (220°C). Spread cooled cooked brown rice in a thin layer on a parchment-lined baking sheet. Lightly spray with cooking spray or drizzle with a small amount of oil. Bake for 15-20 minutes, flipping halfway, until golden and crispy. 2. Prepare the Base: Once rice is crispy, let it cool slightly, then add to a bowl as the base layer. 3. Add Protein & Veggies: Top with tuna, diced avocado, edamame, and sliced cucumber. 4. Season: Drizzle with sesame oil, soy sauce, and rice vinegar. Add sriracha or chili oil if desired. 5. Add Toppings: Sprinkle with green onions, sesame seeds, and crispy onions or fried garlic. 6. Finish & Serve: Drizzle with spicy mayo or sweet soy glaze if using. Serve immediately for best texture. https://vm.tiktok.com/ZGdQC52fr/
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✅Chicken Parmigiana 2 large-sized chicken breasts 165 g plain flour 3 eggs (beaten) 135 g breadcrumbs 2 tsp dried oregano 2 tsp paprika 2 tsp vegetable oil 1 tsp garlic puree 2 tbsp tomato puree 800 g chopped tomatoes (2 x 400g tins) 2 tsp dried basil 280 g spaghetti 150 g grated mozzarella cheese Large tomatoes (for salad) Red onions (for salad) Olive oil (for drizzling chicken) Salt and pepper (for seasoning) 1. Place the chicken breasts between two large sheets of baking paper and using a rolling pin, or a saucepan, smack the chicken breasts until it has halved in thickness and is the same width all over. 2. Half each of the flattened chicken breasts to give you 4 fillets. 3. Add the flour to a shallow bowl, the eggs to another shallow bowl and the breadcrumbs, oregano and paprika to a third shallow bowl. 4. Season the flour and egg well with salt and pepper. 5. Take the flattened chicken fillets and one by one dredge in the flour, then egg and then breadcrumbs, taking care to cover well at each stage. As you go, lay the breaded chicken on a baking paper lined tin. Repeat until you have prepared all of the chicken. 6. To make the tomato sauce: Add the vegetable oil, garlic puree, tomato puree, chopped tomatoes and basil to a saucepan. 7. Bring the sauce to the boil then reduce to a simmer and cook for 15 minutes. 8. Preheat the oven to 220°C. 9. Drizzle the chicken with olive oil and place into the oven for 20-25 minutes until golden and cooked through. 10. Cook the spaghetti according to the packet instructions. 11. Once the chicken is cooked, remove from the oven. 12. Stir the tomato sauce through your cooked spaghetti, top with mozzarella and serve up with the chicken alongside. 13. Serve with a salad of red onions and tomatoes. https://recipes.lidl.co.uk/recipes/chicken-parmigiana
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🌶️ Nando’s-Style Chicken & Halloumi Gnocchi 667g potato gnocchi Low-calorie cooking spray 400g chicken breast, diced 2 tbsp Nando’s PERi-PERi sauce — Medium or Hot 2/3 tsp smoked paprika 2/3 tsp garlic granules Salt & pepper 133g light cream cheese 100ml semi-skimmed milk 2.7 tbsp Nando’s PERi-PERi sauce 2/3 tsp smoked paprika 2/3 tsp garlic granules 2/3 tsp onion granules 2/3 tsp dried oregano Squeeze of lemon juice 53g reduced-fat halloumi, cut into small cubes Extra PERi-PERi sauce, to taste Fresh parsley, optional 1. Preheat the air fryer to 200°C. Add the 667g gnocchi, spray lightly with cooking spray and toss well. Air fry for around 15 minutes, shaking halfway through, until golden and crispy. 2. While the gnocchi cooks, put the 400g diced chicken into a frying pan with a little cooking spray. Add the 2/3 tsp smoked paprika, 2/3 tsp garlic granules, salt, and pepper. Cook for around 6–8 minutes, stirring regularly, until completely cooked through. Stir through 2 tbsp PERi-PERi sauce. 3. Turn the heat down low. Add the 133g light cream cheese and 100ml milk to the chicken and stir until smooth. Add 2.7 tbsp PERi-PERi sauce, 2/3 tsp smoked paprika, 2/3 tsp garlic granules, 2/3 tsp onion granules, 2/3 tsp oregano, and a squeeze of lemon. Stir until you have a smooth, creamy peri-peri sauce. If it’s too thick, add another splash of milk. 4. Once the gnocchi is crispy, tip it into the pan with the chicken and sauce. Toss everything together so the gnocchi is coated but still retains some of its crispiness. 5. Heat a small non-stick frying pan. Add the 53g reduced-fat halloumi and cook for a couple of minutes until golden on the outside. You can either stir it through the gnocchi or scatter it over the top when serving. 6. Divide into 4 portions. Add another drizzle of PERi-PERi sauce and a little fresh parsley if you have some. For extra Nando’s flavour, serve with a little lemon wedge on the side. https://vm.tiktok.com/ZGdQCBpas/
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Butter Masala 4 tbsp veg oil 4 heaped tbsp ghee 4 cinnamon sticks (2 inch) 4 cardamom pods 2 large white onions 4 garlic and ginger blocks 6 large tomatoes 2 tbsp tomato puree 1 1/2 tsp salt (adjust as required) 2 tsp turmeric 2 tsp cumin powder 3 tsp coriander powder 1 tsp kashmiri chilli powder 2 large handfuls of cashews 2 tsp garam masala 2 pinches of kasuri methi (fenugreek) 2 small knobs of butter 300ml single cream ~400g desired protein (e.g., vegan chicken) Garnish 2 large pinches of fresh coriander 1. Heat the vegetable oil and ghee in a pan, then add the cinnamon sticks and cardamom pods. Cook and stir for 30 seconds. 2. Slice the onions and add them to the pan along with a touch of salt. Cook and stir for a few minutes. Add the garlic and ginger blocks and stir for a further 2 minutes. Then cook until the onions soften/caramelise. 3. Chop the tomatoes into quarters and add them to the onions. Cook until the tomatoes break down. Once done, add tomato puree with a splash of water and cook for a few minutes. 4. Add the salt, spices (except garam masala & fenugreek), and cashews with a splash of water, then stir and cook on medium heat for a few minutes or until you see the oil separate. Add 700 - 800ml of water (boiling), bring up to heat, then put the lid on and simmer on low-medium heat for 15 minutes allowing the spices to cook and the oil to rise to the top. 5. Once done, drop the heat to low, remove the lid, and blend the contents of the pan to a smooth sauce using a hand blender for ease (remove the cinnamon stick and cardamom pods before doing this). Then increase the heat to medium and cook for a minute. 6. Add in the garam masala and fenugreek. Stir and simmer for 2 minutes. Then add in the butter and stir until it melts. Add in the single cream, and stir, followed by the leftovers. Stir once more and allow the dish to come together. 7. Put the lid on and simmer for 4 - 5 minutes on low heat. Then remove the lid and increase the heat to high and reduce the sauce for a few minutes to achieve your desired consistency. Add chopped fresh coriander and stir. Finally, garnish with fresh coriander, and a final drizzle of cream. 8. Add any protein you want to this sauce, and it'll taste fire! https://www.tiktok.com/@channel4served/video/7543167654354226454?_r=1&_t=ZG-99tlRBUdyAz
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Chicken Alfredo Lasagne Soup 600g Chicken Breast (estimated) 50g Butter 5 tbsp Plain Flour 1 Brown Onion (estimated) 2 Tsp Paprika 2 Tsp Garlic Granules 2 Tsp Onion Granules 100g Spinach 200ml Single Cream 500ml Chicken Stock 60g Parmesan 10 Lasagne Sheets 40g Mozzarella 1. Season the chicken breast with half of the seasonings and then pop the chicken in a pan and bring to a medium heat. 2. Cook through completely and then remove and set to one side. 3. In the same pan, add the butter and allow to melt, once melted add the onion, garlic and the rest of the seasonings and cook until softened. 4. Sprinkle in the flour and stir to make a paste. 5. Slowly pour in the stock whilst mixing to remove any lumps. 6. Once its starting to thicken then pour in the cream whilst still mixing, bring to a bubble and allow it to thicken. 7. Add back in the chicken and then add in the parmesan & spinach and break up the lasagne sheets and pop those in, give it a mix and make sure the pasta sheets are all separated so they don't stick and then cover. 8. Pop in the oven at 180C for 30 minutes, remove from the oven and check the lasagne sheets are cooked, if so, sprinkle over the mozzarella and then pop back in uncovered for about 10 minutes or until the cheese has melted. 9. Serve & enjoy! https://vm.tiktok.com/ZGdQCfvjB/
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Creamy Red Thai Chicken Ramen 560g raw chicken breast 600g cooked Damae ramen noodles 800ml lighter coconut milk 4-8 tsp red curry paste 4 tsp fish sauce 4 tsp soy sauce 4 tsp ginger puree 600-800ml chicken stock 400g mangetout 2 red peppers 2 red onions Lime to garnish Chilli to garnish Sesame seeds to garnish 1. Cook chicken breast and add to a pan with coconut milk, red curry paste, fish sauce, soy sauce and ginger puree. 2. Add chicken stock and bring to a simmer. 3. Add mangetout and red pepper and cook for 2-3 minutes. 4. Add cooked ramen noodles and stir through. 5. Serve topped with red onion, lime, chilli and sesame seeds. https://vm.tiktok.com/ZGdQCVKpb/
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Lemony Broccoli & Sausage Pasta 2 heads of broccoli, florets and stalks sliced 8 cumberland sausages, removed from casing 500g shell pasta Handful of fresh parsley, finely chopped Juice of half a lemon, plus wedges to serve 4 tbsp olive oil (1 tbsp for roasting, 3 tbsp for sauce) Salt (for roasting and pasta water) Black pepper (for roasting and sauce) 1 tsp coarse salt (for sauce) 1 tsp chilli flakes (for sauce) 1. Preheat oven to 200°C. 2. To a foil lined baking tray, add the broccoli stalks and break apart the sausage into chunks. Pop in the oven for 20 minutes. 3. After 20 minutes, add the florets into the pan with 1 tbsp of olive oil, salt and pepper. Stir to combine and pop back in the oven for 15 mins. 4. Meanwhile, add your pasta to salted boiling water, setting your timer according to packet instructions. 5. Make the sauce by combining the chopped parsley, 3 tbsp olive oil, 1 tsp coarse salt, 1 tsp chilli flakes, the juice of half a lemon and lots of black pepper. 6. Drain and add the cooked pasta into the bowl and stir to combine. Then add half of the broccoli/sausage mixture. Divide into meal prep containers. 7. Top with the remaining broccoli and sausage, more fresh parsley, a lemon wedge and extra chilli flakes. Enjoy! https://vm.tiktok.com/ZGdQCDUwF/
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Tuna Sweetcorn Salad Half a can of sweetcorn 2 cans of tuna 100g cucumber 40g red onion 160g Greek yoghurt Juice of half a lemon 1. Mix all together and enjoy
Tag mapping: Lunch | Target: All
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Crispy Cantonese Hot Honey Chicken 4 Boneless Skin-On Chicken Thighs 2 tbsp Light Soy Sauce (for marinade) 1 tsp Black Pepper 1 tsp White Sugar 2 tbsp Cornflour 150 g Jasmine Rice 2 Eggs 4 Garlic Cloves 4 tbsp Light Soy Sauce (for sauce) 2 tbsp Hot Honey 150 ml Chicken Stock 2 tbsp Vegetable Oil 2 Spring Onions 20 g Fresh Coriander 20 g Fresh Chives 2 tsp Sesame Seeds 1. Get your rice on following pack instructions. 2. Chuck the chicken thighs into a bowl and add the soy sauce for the marinade, sugar, black pepper and salt. Sprinkle over the cornflour and toss until fully coated and dry to the touch. Give everything a mix and let it sit for 5 mins while you sort the rest. 3. Heat a small frying pan over a medium-high heat with a generous lug of vegetable oil. Once hot, carefully add the chicken and cook for 5-7 mins on each side, or until crisp and golden. Remove and set aside to rest. 4. Crack the egg into the same pan and fry for 3 mins until the whites are set and the edges are golden, but the yolk is still runny. Season with a pinch of salt. Remove and set aside. 5. Pour away most of the oil, leaving about 1 tsp behind. Finely grate the garlic and chuck it into the pan over a medium heat. Let it cook for about 30 secs, then add the the remaining soy sauce, hot honey and chicken stock. Let it bubble away for 5-10 mins until thickened. Turn off the heat, return the chicken to the pan and flip it to coat in that sticky sauce. Slice it up. 6. Finely slice the spring onion and chop the coriander and chives. 7. Spoon the rice into a bowl. Top with the fried egg and the sliced chicken, drizzling over any leftover sauce from the pan. Finish with the your chopped herbs and sesame seeds. Dig in! https://www.mob.co.uk/recipes/crispy-cantonese-hot-honey-chicken
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Crispy Chilli Chicken Bowl 600g chicken strips 4 tbsp cornflour Salt, pepper, garlic powder 4 tsp oil 1 red pepper, sliced 1 onion, sliced 8 tbsp sweet chilli sauce 4 tsp soy sauce 600g cooked rice Tenderstem broccoli (steamed, for 4 servings) 1. Toss chicken in cornflour + seasoning. 2. Pan-fry until crispy. Remove. 3. Cook peppers/onion, add chilli sauce + soy. 4. Add chicken back in and coat. 5. Serve over rice with steamed broccoli.
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Cajun Bacon Chicken Ranch Pasta for Meal Prep 8oz dry Protein Pasta 3 center cut bacon strips 2 tbsp Cajun Seasoning 24oz Chicken breast, cubed 1 tbsp olive oil 3 minced garlic cloves 1.5 cups Fair life milk 2% 1/4 cup Dairy Free Heavy Whipping cream 1/4 cup Parmesan 1/4 cup fat free mozzarella 1/4 cup Pasta water (optional) 1. Boil pasta until al dente and shock in ice water / set aside. 2. Cube up chicken breast and season with SpiceX Cajun. 3. Cook bacon strips until crispy then set aside and chop up. 4. Cook chicken on medium high heat in bacon fat for 3-4 minutes PER side. Set aside. 5. Add minced garlic in same pan on low heat, cook 2-3 mins then add milk, dairy free whipping cream, more Oh' Cajun seasoning, pasta water, and cheeses then cook on low for 3-5 mins or until desired thickness is reached. 6. Add back pasta and chicken, adjust creaminess and seasoning if needed. 7. Divide into 4 meal preps top w crumbled bacon/parsley and ENJOY! https://vm.tiktok.com/ZGdQXb79G/
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Pesto & Halloumi pasta 1 packet Barilla Casarecce (use about ¾ of the cooked pasta) 1 jar pesto sauce (your preferred brand) 180g halloumi, cut into bite-sized cubes 1 red onion, finely sliced 1 bunch broccolini/baby broccoli, quartered lengthwise 1 tbsp garlic Gourmet Garden Australia paste (or 2 garlic cloves, minced) 1 lemon, juiced 1 cup frozen peas A generous handful of fresh basil, thinly chopped (or use packet basil) Parmesan cheese, shaved, for serving Olive oil Salt & pepper, to taste (Optional) Chilli oil, for drizzling 1. Cook the casarecce according to packet instructions. Before draining, reserve ½ cup of the pasta cooking water. Set aside. 2. Heat 1 tbsp of olive oil in a large pan over medium heat. Add the red onion and sauté until soft and translucent. 3. Add the halloumi and half the lemon juice to the pan. Fry until the halloumi turns lightly golden on the outside. 4. Stir in the garlic, followed by the broccolini. Cook until the broccolini is tender but still crisp (or longer if you prefer softer). 5. Add the cooked pasta, peas, pesto, and reserved pasta water. 6. Toss everything together and allow the sauce to thicken slightly as it coats the pasta. 7. Stir through the remaining lemon juice, fresh basil, and season with salt and pepper. https://vm.tiktok.com/ZGdQXvG6W/
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✅Hungry Bitch Burger Taco Bowl 400g 5% beef mince with taco seasoning 400g cooked wholemeal rice 120g black beans 120g sweetcorn 600g+ lettuce, tomato, cucumber, peppers, and red onion 40g light cheese (feta) For the Burger Sauce: 120g 0% Greek yoghurt 40g light mayo 40g ketchup Splash of pickle juice Garlic powder Onion powder Paprika Salt 1. Chuck the entire thing into the BIGGEST bowl you own, burger sauce all over and DONE. https://www.instagram.com/reel/DcWavrqt5x3/?stkn=bDZxbTZkeWlvcTk4
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Spicy Tuna Bagel 4 cans tuna in spring water (drained) 120g 0% Greek yoghurt 40g light mayo 40g sriracha 1 red onion (chopped) Jalapeños (to taste) Garlic (to taste) Salt, pepper + paprika (to taste) 4 bagel thins 80g light cheese 1. In a bowl, combine the drained tuna, Greek yoghurt, light mayo, sriracha, chopped red onion, jalapeños, garlic, salt, pepper, and paprika. Mix well to create the tuna filling. 2. Evenly distribute and load the tuna filling onto the 4 bagel thins. 3. Top each loaded bagel thin with light cheese. https://www.instagram.com/reel/DcRKicAtZ9S/?stkn=a2NhYzNoYWhqdDFw
Tag mapping: Lunch | Target: All
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✅Buffalo Chicken Loaded Squash 800g butternut squash 480g cooked chicken breast 80g buffalo hot sauce 120g 0% Greek yoghurt 80g light cheese 80g red onion Spring onion (to taste) Garlic (to taste) Salt, pepper + paprika (to taste) 1. Roast your squash. 2. Mix the chicken with your sauce and yoghurt. 3. Load the squash with the mixture. 4. Add cheese on top and melt. https://www.instagram.com/reel/DcMH0FZNbB9/?stkn=MW1lYWY2ZHZienk4ZQ==
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Beef and Broccoli Stir-fry 200g blanched broccoli, chopped into small pieces 40g onion, diced 125g extra lean beef, diced 30ml oyster sauce 10ml soy sauce or fish sauce 8ml sesame oil 1 tsp garlic, fresh or minced 1 tsp ginger, fresh or minced Salt & pepper 1/2 tsp sesame seeds (optional) 20g honey (optional) 1. Bake for ~45 minutes at 180C / 360F. https://vm.tiktok.com/ZGdQqS1bV/
Tag mapping: Lunch | Target: Tasha
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Breakfast Loaf 400g oats 2 tsp bicarbonate of soda 1/2 tsp salt 500g Greek style yoghurt (or natural) 1 egg 1. Pre-heat the oven at 180 Celsius. 2. Add the oats into a large bowl. Mix with the bicarb of soda, the salt, yoghurt and egg. 3. Bake for 45 minutes. Before removing from the tin, let it cool completely. https://vm.tiktok.com/ZGdQXbWt6/
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Butter Gochujang Brothy Rice Chicken coating: 1/2 cup potato starch Chicken coating: Salt & pepper Chicken marinade: 1 tbsp honey Chicken marinade: 1/2 tbsp brown sugar Chicken marinade: 2 tbsp warm water Chicken marinade: 1/4 cup soy sauce Chicken marinade: 1 tbsp mirin Brothy sauce: 2 tbsp butter Brothy sauce: 2-3 tbsp gochujang Brothy sauce: 2 cloves garlic Brothy sauce: 1 cup thickened cream Brothy sauce: 1/2 cup milk Brothy sauce: 1/2 tbsp chicken bouillon Brothy sauce: 1 tsp paprika Brothy sauce: 1 tsp onion powder Brothy sauce: 1 tsp sugar TO SERVE: Medium grain rice TO SERVE: Green onion TO SERVE: Fried shallots 1. Served on a bed of medium grain rice, and topped with green onion and fried shallots. 2. The source does not provide further method steps. https://vm.tiktok.com/ZGdQXXKrn/
Tag mapping: Dinner | Target: All
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Cauliflower Cheese Gnocchi Bake 333g fresh gnocchi 1.33 head cauliflower, cut into small florets 1.33 leeks, finely sliced 667ml milk 1.33 heaped tbsp flour 1.33 tsp garlic granules 1.33 tbsp mustard 1.33 chicken stock cubes 27g grated parmesan 27g grated cheddar A few tbsp breadcrumbs Thyme leaves 1. Preheat the oven to 200°C fan. 2. Boil the gnocchi and cauliflower in well-salted water for 2 minutes, then drain really well. 3. In your deep skillet, sauté the leek with 1 tbsp olive oil and a pinch of salt until soft. 4. Stir in the flour and cook for a minute, then slowly whisk in the cold milk until smooth. 5. Bring to a gentle simmer and season with mustard, garlic granules and the chicken stock cube. 6. Take off the heat and whisk in the parmesan and cheddar. 7. Fold through the gnocchi and cauliflower so everything is coated in the cheese sauce. 8. Top with breadcrumbs, thyme and a little salt, then bake at 200°C fan until golden and bubbling. 9. Finish under the grill if you want extra colour. https://vm.tiktok.com/ZGdQXtn9Y/
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Chicken + Stuffing Meal Prep Balls 500g chicken mince 170g sage and onion stuffing mix 400ml boiling water 1. Cook at 180-190°C for 25-30 mins. https://vm.tiktok.com/ZGdQXVFsY/
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Chicken Noodle Soup 2 skinless chicken breasts, raw 1 medium onion 3 medium carrots 2 celery stalks 1 chicken stock cube 3 sprays olive oil, for frying 2 bay leaves 1 red chilli 1 tsp chopped garlic 1 tsp mixed herbs 1 tsp thyme Salt & pepper 2 spring onions Fresh basil 2 nests fine egg noodles 1. The source describes this as a large pot of soup divided into 4 portions. 2. It can e be made into more portions by adding more water and chicken stock. 3. The source does not provide the remaining detailed cooking steps. https://vm.tiktok.com/ZGdQXvDe8/
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Chicken Pesto Gnocchi 1/4 pack (approx. 132g) gnocchi 150g chicken 10g lighter green pesto 50g light cream cheese Handful spinach 20g red onion 20g pepper 20g grated cheese 1/2 tsp parsley 1/2 tsp garlic granules 100ml chicken stock Salt + pepper 1. Add everything to your dish and give it a good stir. 2. Bake for 35-40 minutes. https://vm.tiktok.com/ZGdQXKssc/
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Creamy Chicken & Broccoli Gnocchi 1/4 pack (approx. 132g) gnocchi 150g chicken breast 50g cream cheese 1 tbsp mustard 20g red onion 20g mushroom 20g broccoli 20g grated cheese 100ml chicken stock 1/2 tsp onion powder 1/2 tsp garlic granules Salt + pepper 1. Add everything to your dish and give it a good stir. 2. Bake for 35-40 minutes. https://vm.tiktok.com/ZGdQXKssc/
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Creamy Chicken, Tomato & Mozzarella Gnocchi 1/4 pack (approx. 132g) gnocchi 150g chicken 2 tbsp tomato paste 50g light cream cheese 5 tomatoes 20g red onion 20g pepper 20g shredded mozzarella 1/2 tsp garlic 1/2 tsp mixed herbs 1/2 tsp paprika 100g vegetable stock cubes 1. Add everything to your dish and give it a good stir. 2. Bake for 35-40 minutes. https://vm.tiktok.com/ZGdQXKssc/
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✅Double Stacked Cheeseburger + Fries 100g 5% lean beef 1 tsp lazy garlic 2 reduced-fat cheese slices 1 brioche bun 1 tbsp 0% Greek yogurt 1 tsp low sugar ketchup 1/2 tsp mustard Lettuce tomato gherkin onion 200g potatoes Spray oil paprika pepper salt https://vm.tiktok.com/ZGdQXXoqM/
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Easy 1-PAN Korean Fried Chicken 2 lb diced chicken breast, boneless and skinless Salt & pepper, to taste 3 tbsp corn starch 1 tbsp avocado oil Sauce: 1/3 cup light soy sauce https://vm.tiktok.com/ZN8d8QnSf/.
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Homemade Doner Kebab 500g lamb or beef mince 1 onion 1 tbsp yogurt 1 tbsp olive oil 2 tsp smoked paprika 2 tsp garlic powder 2 tsp onion powder 1 tsp cayenne pepper 1 tsp ground cumin 1 tsp Salt 1 tsp Black pepper Flatbread or pita Toppings Chilli sauce Garlic sauce Lettuce Red onion Cucumber 1. Peel your onion, grate it to create a puree and place into your blender or food processor. 2. Add your mince, yogurt, olive oil and seasonings. Blend until combined. 3. Divide the mixture into half. Lay out some baking paper, add 1/2 of the mixture and place another sheet of baking paper on top. Press down, then use a rolling pin to flatten until thin. Remove the top layer of baking paper and then roll it up. 4. Repeat with the remaining mixture, place onto an oven tray, then cook in the oven at 180°C for 20-25 minutes. 5. Once cooked, unwrap the doner and serve with your choice of bread, salad and sauces. https://vm.tiktok.com/ZGdQXbcFe/
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Loaded Gochujang Noodle Bowls 500g chicken mince 900g frozen green beans 250g chestnut mushrooms, thinly sliced 1 lime 200g flat rice noodles 2 tsp + 1 tbsp olive oil 1 tbsp soy sauce 1 tsp smoked paprika 1-2 tbsp gochujang paste Salt + pepper 1. Steam the green beans for around 7 minutes. Transfer to a bowl with cold water to keep the beans green/vibrant. 2. Add 1 tsp olive oil and the mushrooms to a large frying pan. Season with salt and pepper and fry over a high heat. 3. After about 6 minutes, reduce the heat to medium/low and add the soy sauce and optional garlic granules. Fry for another minute, then set aside. 4. Add another tsp olive oil, then pour the mince into the pan. Add the gochujang, smoked paprika, salt and pepper. Stir to combine and fry for about 7 minutes over a high heat. 5. Using the water used to steam the green beans, season the water with a generous amount of salt. Bring to a boil and add the rice noodles. Cook for about 4 minutes, then transfer to a bowl. 6. Coat in 1 tbsp olive oil, the juice of half a lime and a crack of black pepper. 7. Divide all components into meal prep bowls and store in the fridge. https://vm.tiktok.com/ZGdQX35s8/
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Marry Me Beef Gnocchi 1 diced white onion 6 cloves garlic 60g drained sundried tomatoes 250g lean beef mince 1 tbsp oregano 2 tsp basil 1 tbsp smoked paprika Salt and pepper to taste 1 tbsp tomato puree 300ml chicken stock, plus another 200ml aside Gnocchi 2 tbsp light cream cheese 75g grated mozzarella 60g grated Parmesan 80g spinach Cornflour slurry, if needed 1. Fry the diced white onion, garlic and drained sundried tomatoes. The remaining oil on the sundried tomatoes is enough for frying the other ingredients. 2. Once softening, add the lean beef mince and season with oregano, basil, smoked paprika, salt and pepper. 3. When the beef begins to brown, add tomato puree and mix. Add chicken stock, starting with 300ml and keeping another 200ml aside in case you need to loosen the sauce. 4. Simmer for about 10 minutes until the stock reduces slightly. Boil gnocchi in salted water while you wait. Drain and set aside, keeping some cooking water. 5. Add light cream cheese, grated mozzarella and Parmesan. Mix until creamy. 6. Check the consistency. If too thick, add stock; if too thin, add a little cornflour slurry. 7. Add the drained gnocchi, a splash of cooking water and about 80g spinach. 8. Mix until the spinach wilts and the gnocchi is coated in the sauce. https://vm.tiktok.com/ZGdQXEqv4/
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Nando's Style Chicken & Potato Bake 350g Carisma potatoes 125g chicken breast 40g red onion 40g red capsicum 5g garlic paste 50g Nando’s peri peri mild sauce 15g tasty light cheese 40g spreadable light cream cheese 1 tsp Italian herbs 1. The source provides the ingredients but no cooking method. https://vm.tiktok.com/ZGdQXWVML/
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One Pot Chicken Lasagne Pasta Soup 400g chicken mince 1 garlic clove 1 onion 400g chopped tomatoes 1 tsp Italian seasoning 400ml chicken stock 400ml passata 4 tbsp ricotta 100ml double cream 240g lasagne sheets, dried 1. Fry the onion and garlic until soft, then break in the chicken mince and fry until golden. 2. Stir in the Italian seasoning, salt, pepper, chopped tomatoes, passata and chicken stock. Mix well. 3. Bring everything to a gentle boil and simmer for 5 minutes. 4. Snap in the lasagne pasta sheets. Stir well so they don't stick together. 5. Reduce to a simmer and cook for 10-12 minutes, or until the pasta is tender. 6. Pour in the cream and stir until the soup becomes silky and rich. If too thick, add a splash more stock or water. 7. Spoon into bowls or meal-prep containers and top each portion with a tablespoon of ricotta. https://vm.tiktok.com/ZGdQXn2Jv/
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ANNA PAUL VIRAL TURKISH STYLE PASTA For the mince: 500g 5% fat beef mince (can use lamb too, but I wanted to reduce the cals) 1 diced onion 1 tsp paprika 1 tsp cayenne pepper 1 tsp cumin 1 tsp garlic granules 1 tsp curry powder 1 tbsp tomato puree Salt and pepper For the base/toppings: 300g dry farfalle pasta 200g fat free greek yoghurt 3-4 crushed garlic cloves Fresh parsley Fresh tomatoes For the butter: 40g reduced fat butter 1 tsp paprika 1. Firstly, mix together the garlic cloves, some salt, and the yoghurt. The longer you leave this, the more the flavours infuse. 2. Boil the pasta for 12-14 minutes. Add a stock cube to your pasta water (reserve some of the water for serving). 3. Whilst the pasta cooks, fry off your onion for around 5-8 mins until softened, then add all the spices. Cook down for 1-2 minutes and then add in your mince, using the back of a spoon to break it down into smaller pieces. 4. Leave this to cook down until the mince has gone brown and is cooked through, then add tomato puree and a little of the pasta water. 5. Prep the butter: melt this in a pan along with the paprika. 6. Assemble: Add the pasta to bowls. Top with the yoghurt, then the mince, butter, and finish with the tomatoes & parsley. https://vm.tiktok.com/ZGdQqSDf5/
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CHEESEBURGER BAKED RICE WITH A BIG MAC STYLE SAUCE For the cheeseburger baked rice 250g 3% Fat Extra Lean Beef Mince 130g Long Grain White Rice, Dried 350ml Chicken stock ½ Tsp Dried Chilli Flakes 1 Tsp Smoked Paprika 1 Medium Red Onion finely sliced Salt & Pepper 60g Eatlean Protein Grated Cheese For the Big Mac style sauce 50g 0% Fat Greek Yoghurt 1 Tbsp Hellmann's Mayonnaise Lighter than Light 1 Tbsp Heinz No Added Sugar & Salt Tomato Ketchup 1 Tbsp American Mustard 1/2 Tsp smoked Paprika 1 Tbsp Apple Cyder Vinegar 15g finely chopped Gherkins 1 Tbsp gherkin juice 1 tsp Onion Granules 1 tsp Garlic Powder 1. Add the onion, beef, seasonings, salt & pepper to a pan and cook through until done. 2. Add to an oven-proof dish with the rice & stock. 3. Cover and bake in the oven at 180°C for 30 mins (or until the rice is cooked and the stock is absorbed). 4. Take out, mix, and cover with the grated cheese. 5. Put back in the oven for 5 mins until the cheese is melted. 6. For the Big Mac style sauce, mix up all sauce ingredients in a bowl. 7. Serve the baked burger rice topped with the sauce, chopped gherkins, and pink pickled onions! https://vm.tiktok.com/ZGdQqFGY4/
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CHICKEN KOFTA HUMMUS BOWLS chicken koftas (makes 12-14) 500g chicken mince ½ onion, grated and water squeezed out ½ courgette, grated and water squeezed out 3 garlic cloves, crushed Zest of ½ lemon 1 tbsp oil 20g mixed fresh herbs (parsley/coriander/mint) 2 tsp smoked paprika 1 tsp cumin ½ tsp ground coriander 1 heaped tsp fine salt ½ tsp black pepper Pinch of chilli flakes (optional) hummus ½ x 570g jar chickpeas, drained and rinsed 1 clove garlic Juice of ½ lemon ½ tsp salt 3 tbsp tahini 3–4 ice cubes or 4–5 tbsp very cold water 1. Make the koftas: Preheat oven to 200°C fan and line a tray with baking paper. Mix all kofta ingredients in a large bowl until combined. Cover and chill for 15 minutes. Shape into 24-28 koftas. Place on tray, spray with oil, and bake for 20 minutes (flipping halfway), or air-fry at 190°C for 10-12 minutes (flipping halfway). 2. Make the hummus: Blend lemon, garlic, and salt first. Add tahini and blend until rough paste forms. Add chickpeas and blend again until chunky. Gradually add ice cubes or cold water and blend until smooth. Taste and adjust seasoning. 3. Assemble: Dollop hummus into containers and top with koftas. Mix chopped tomato & cucumber with lemon & fresh coriander, then add alongside. Garnish with pickled red onions and serve with pittas. https://vm.tiktok.com/ZGdQq2F7K/
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CHICKEN RAMEN 430g chicken breast 5g ginger 2 garlic cloves 40g onion 1l chicken broth 15g miso paste 10ml rice wine vinegar 10ml sesame oil 120g ramen noodles (dry weight) 10ml dark soy sauce 2 large eggs 150g pak choi 10ml chilli oil 2 spring onions (for garnish) Chilli’s (for garnish) 1. Butterfly and season chicken with black pepper, garlic powder, and onion powder. Cook over medium heat for 7-10 minutes per side until cooked through. 2. Finely dice ginger, garlic, and onion; cook in the same pan until softened. Add miso paste and chicken stock, then stir to combine. Cook for 2-3 minutes. 3. Add rice vinegar, sesame oil, dark soy sauce, and noodles. Simmer on medium-low heat until noodles are cooked. 4. Serve with steamed pak choi and a soft-boiled egg. Garnish with spring onions, chillies, chilli oil, and sesame seeds. https://vm.tiktok.com/ZGdQVKrCu/
Tag mapping: Dinner | Target: All
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CORNFLAKE CHICKEN TENDERS, DIP AND FRIES For the Chips: 150g potatoes Mixed herbs, salt, pepper For the Chicken (makes 12 tenders): 600g chicken breast (raw) 50g 0% Greek yogurt Paprika, garlic, salt, pepper 60g cornflakes (crushed) For the Bang Bang Sauce (4 servings): 50g 0% Greek yogurt 10g light mayo 10g sriracha 10g sweet chilli 1. Slice chicken into strips. 2. Coat in yogurt + seasonings. 3. Press into crushed cornflakes. 4. Air fry or bake at 180°C for 30 mins until golden and cooked through. 5. Chop potatoes, season, and bake at 180°C until crispy. 6. Mix sauce ingredients together. 7. Serve 4 tenders + 150g fries + 1 1/2 tbsp sauce per portion. https://vm.tiktok.com/ZGdQqSqRq/
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✅CHICKEN, LEEK & MUSHROOM POT PIE (ONE & DONE) 2 celery stalks (finely diced) 1 leek (washed and finely sliced) 1 onion (finely diced) 150g chestnut mushrooms (cut into 1-2cm chunks) 400g chicken breast (cut into cubes) 30g salted butter 3 garlic cloves (minced) 1 tsp dried parsley 1 tsp dried oregano 1/2 tsp dried thyme 2 tbsp plain flour 500ml chicken stock 100ml single cream 80g frozen peas 1 sheet of puff pastry 1 small egg (beaten) 1 tbsp oil for cooking Salt & Pepper 1. Wash and prepare celery, leek, onion, and mushrooms. 2. Heat 1 tbsp oil over medium-high heat in an oven-safe pan. Add chicken, season with salt and pepper. Remove once browned (does not need to be cooked through). 3. Add celery, leek, onion, and butter to pan. Cook until onion is translucent and leeks soften. 4. Add garlic and mushrooms. Cook for 2-3 minutes, then add herbs and flour. Cook flour out for 1-2 minutes, stirring frequently. 5. Add chicken stock and mix well. Add chicken back to pan along with cream. Simmer until sauce thickens slightly, then add frozen peas and remove from heat. 6. Preheat oven to 180°C. 7. Cut puff pastry into squares and layer them on top of creamy filling to form a lid. 8. Brush top with beaten egg and bake for 20-25 minutes until golden brown and bubbling. https://vm.tiktok.com/ZGdQXnjxp/
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CRISPY STICKY LEMON CHICKEN 220g of uncooked chicken breast, diced 1 tbsp of Chinese 5 spice 1 tbsp of dark soy sauce 1 egg 2 tbsp of cornflour Zest of 1 lemon 1 1/2 tbsp of olive oil 1 yellow pepper, thinly sliced 1 pack of microwaveable jasmine rice 1 spring onion, diced Sesame seeds & lemon wedges, for garnish Sauce 2 tbsp of light soy sauce Juice of 1 & 1/2 lemon 2 tbsp of honey 1/2 tsp of cornflour mixed with warm water 1. In a bowl, combine diced chicken, Chinese 5 spice, dark soy sauce, egg, and cornflour. Season with salt and pepper, mix well, and marinate in fridge for 10-15 minutes. 2. Heat oil in pan on high heat. Add chicken and fry for 5-8 minutes. Reduce heat to medium and fry for another 8-10 minutes until crispy. 3. Mix sauce ingredients together (except cornflour slurry). 4. Pour sauce into pan, then stir in cornflour slurry. Simmer and thicken for 2-3 minutes. 5. Microwave rice according to instructions. 6. Divide rice and chicken into 4 portions. Top with spring onion, lemon wedges, and sesame seeds. https://vm.tiktok.com/ZGdQqLQmU/
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DUMP & BAKE CHILLI CON CARNE 500g Minced Beef 1 Cup Long Grain Rice (washed) 60g Chilli Con Carne Mix (dry seasoning) 1 Can Kidney Beans (drained and rinsed) 600g Canned Chopped Tomatoes 1 Small Onion, diced 600ml Beef or Vegetable Stock Grated Cheese Salt & Pepper, to taste Optional toppings: Sour cream, coriander, avocado 1. Preheat oven to 200°C (fan-forced). In a large baking dish, combine minced beef, rice, chilli seasoning, beans, chopped tomatoes, onion, stock, salt, and pepper. Mix thoroughly. 2. Cover tightly with foil and bake for 40-50 minutes, until rice is tender and beef is cooked through. 3. Remove foil, stir gently, sprinkle grated cheese over top, and bake uncovered for 10-15 minutes until cheese melts and turns golden. 4. Serve straight from dish with desired toppings. https://vm.tiktok.com/ZGdQqAYGk/
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FISH AND VEGGIES 180g frozen cod fillets 50g Pasata, salt, pepper, herb 250g frozen butternut squash Shit tonne of tenderstem broccoli 1. Place frozen cod, butternut squash, and tenderstem broccoli on a tray. Season with salt, pepper, and herbs. 2. Bake at 180°C for 20 minutes. 3. Remove cod, pour passata on top, and bake for an additional 10 minutes. https://vm.tiktok.com/ZGdQq8wGk/
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HAM & CRISPY POTATO SALAD YOGHURT BOWL Yoghurt 200g thick Greek yoghurt 80g cottage cheese good squeeze of lemon juice 1/2 tsp garlic paste 1/2-1 tsp mustard fresh parsley green section of spring onion salt, pepper pinch: chives, dill Potatoes 200g baby potatoes good smack smoked paprika smack oregano smack onion powder smack garlic granules Topping 50g ham (air-fried) 1. Wash and chop baby potatoes into thirds. 2. Parboil in salted boiling water for ~5 minutes until fork tender. 3. Drain, crush slightly with bottom of a glass, spray with oil spray, and season with paprika, oregano, onion powder, and garlic granules. 4. Air fry at 200°C for 20 minutes, shaking periodically. 5. Add ham to air fryer for final 3-5 minutes. 6. Mix yoghurt base ingredients together in a bowl. 7. Top yoghurt mixture with crispy potatoes and chopped air-fried ham. Toss and enjoy! https://vm.tiktok.com/ZGdQqhnRm/
Tag mapping: Dinner | Target: Tasha
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HIGH PROTEIN CHICKEN TIKKA MASALA Chicken Marinade 1.5 lb boneless, skinless chicken breast (cubed) ¼ cup nonfat plain yogurt Juice of 1/2 lemon (20 mL) 1 tsp garlic paste 1 tsp ginger paste 1 tsp salt 1/2 tbsp chili powder 1 tsp garam masala 1 tsp cumin 1 tsp coriander ½ tsp turmeric ¼ tsp cayenne Masala ½ tbsp olive oil 2 tbsp tomato paste 1 tsp garlic paste 1 tsp ginger paste 1.5 cup tomato sauce 2 ¼ cups fat free milk 1 tsp salt 1/2 tbsp chili powder 1 tsp garam masala 1 tsp cumin 1 tsp coriander ½ tsp turmeric ¼ tsp cayenne ¼ cup half and half ½ tbsp cornstarch (mixed with 1 tbsp water) 1 ½ tbsp brown sugar 1. Air fry marinated chicken cubes at 400°F (200°C) for 16 minutes. 2. Prepare masala sauce in a pan, mix cooked chicken in, simmer to coat, and serve. https://vm.tiktok.com/ZGdQqjeJ9/
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HIGH PROTEIN CHINESE EGG DROP SOUP 4 eggs 1 tbsp water 750ml chicken stock 500ml chicken bone broth (extra collagen protein - sub with chicken stock) Salt and white pepper to taste 2 tbsp green onion (whites parts) 1/4 cup sweet corn (optional) 2 tbsp cornstarch + water (mix into a slurry before adding) 1 tbsp sesame oil Green onion green parts (to garnish) 1. Bring chicken stock and bone broth to a simmer with white parts of green onion and sweet corn. 2. Stir in cornstarch slurry to thicken broth. 3. Whisk eggs with 1 tbsp water and slowly drizzle into simmering soup while stirring gently to create egg ribbons. 4. Season with salt, white pepper, and sesame oil. Garnish with green onion tops. https://vm.tiktok.com/ZGdQVTLCe/
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LOADED CHICKEN & BACON CHEESE SAUCE POTATOES 280g Chicken breast 2 tsp Chicken seasoning 2 Streaky bacon rashers Fresh parsley, to serve 3 Light cheese singles 66ml Semi-skimmed milk 450g Maris Piper potatoes 1 1/2 tsp Garlic granules 2 tsp Paprika Salt & pepper 1. Season diced potatoes with garlic granules, paprika, salt, and pepper. Spray with oil and air fry at 200°C for 15-20 minutes, shaking every 5 minutes. 2. Grill bacon rashers until crispy, then dice. Butterfly chicken breast, slice through, season with chicken seasoning, and pan-fry in oil spray for 3-4 mins per side. Rest for 4 mins, then dice. 3. For cheese sauce: whisk cheese singles and milk in a pan over medium heat for a few minutes until smooth. 4. Plate potatoes, chicken, and crispy bacon, then drizzle cheese sauce over top. https://vm.tiktok.com/ZGdQqMWH3/
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LOW CALORIE CHICKEN TACOS 500g Chicken Mince 75g Parmesan 1 Egg 1 Tsp Paprika 1 Tsp Italian Mixed Herbs 2 Cloves of Garlic Guacamole: 1 Avocado 1 Lime 1/3 Red Onion Fried Veggies: 1 Red Pepper 1 Yellow Pepper 1 Red Onion Toppings: 4 Tbsp Sour Cream 4 Tsp Hot Sauce 1. Mix chicken taco base ingredients and shape into thin tortilla discs. 2. Oven option: Bake at 200°C fan for 17 mins until cooked through and golden at edges. 3. Air fryer option: Cook at 190°C for 11 mins until crisp around edges. 4. Top with homemade guacamole, fried peppers/onions, sour cream, and hot sauce. https://vm.tiktok.com/ZGdQqJgPL/
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MARRY ME ORZO MEAL PREP 240g orzo 600g chicken 1 red onion Handful spinach 80g sundried tomatoes 4 tbsp light cream cheese 4 tsp garlic puree 400ml chicken stock 1 tbsp paprika 1 tbsp oregano 1 tsp salt 1 tsp pepper 1. Combine all ingredients in a baking dish. 2. Oven bake at 190°C for 30-35 mins until orzo is tender and chicken is cooked through. https://vm.tiktok.com/ZGdQqjRy3/
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MEATBALLS IN TOMATO SAUCE 1 egg ((£1.50/6)=(£0.25)) 500 g pork mince ((£2.65)) 80 g hard cheese/parmesan, finely grated ((£1.74/2)=(£0.87)) 350 g white rice ((£0.52)) 1 onion, finely diced ((£0.15)) 3 cloves garlic, minced ((£0.39)) 3 tbsp tbsp tomato puree ((£0.65/2)=(£0.33)) 1000 g (2 cartons) of passata ((£0.60x2)=(£1.20)) Handful of fresh thyme sprigs ((£0.55)) 150 g kale, to serve as side ((£0.65)) Optional fresh basil to serve 2 tbsp flour 1 tbsp rapeseed oil 1 tsp oregano Salt & Pepper 400 ml beef stock 1. Combine pork mince, half the parmesan, egg, oregano, salt, and pepper in a bowl. Form into 16 medium meatballs and coat lightly on a floured tray. 2. Heat oil in a large non-stick pan over high heat. Fry meatballs floured side down for 4 minutes until browned, flip, and fry for 2 more minutes. Set meatballs aside. 3. Deglaze pan with a splash of stock and add onion. Season and fry for 4 mins. Add tomato puree and garlic; fry for 2 mins. 4. Add passata, remaining beef stock, extra oregano, thyme, and meatballs. Cover and cook for 10 minutes, then uncover and cook 10 minutes more. 5. Cook rice according to packet instructions and steam kale over rice. 6. Remove thyme sprigs, adjust seasoning, top with basil and remaining parmesan. Serve with rice and kale. https://beatthebudget.com/recipe/meatballs-in-tomato-sauce/
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ONE DISH SALMON PESTO FETA BAKE 1 salmon fillet 20g feta 5 Chopped Cherry tomatoes Handful Spinach 1 tsp garlic 1 tbsp Pesto Salt & pepper & seasoning 120g cooked tagliatelle 40g light cream cheese Optional: chilli flakes, basil, oregano or lemon zest 1. Add salmon, feta, tomatoes, spinach, garlic, pesto, and cream cheese into an oven-safe dish. 2. Bake at 180°C for 30 mins. 3. Stir contents together, mix in cooked tagliatelle pasta, and serve. https://vm.tiktok.com/ZGdQq6Rfw/
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SMOKED SALMON + POACHED EGG YOGHURT BOWL 3 tbsp Greek Yoghurt 5-6 Cherry Tomatoes 1/2 Avocado Smoked Salmon 2 Eggs Mixed Seeds Lemon Salt & Pepper to taste 1. Layer Greek yoghurt in a bowl and squeeze lemon over it. Heat cherry tomatoes in a pan with a splash of water until softened. 2. Poach eggs in boiling water for 6-7 minutes. 3. Assemble bowl with yoghurt, warm tomatoes, smoked salmon, sliced avocado, and poached eggs. 4. Sprinkle with mixed seeds, fresh chives, salt, and pepper. https://vm.tiktok.com/ZGdQqSVT6/
Tag mapping: Lunch | Target: Tasha
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STICKY SALMON RICE BOWL 1 salmon fillets 50g dry white rice small avocados Cucumber Spring onion For the Sauce: 1 tbsp soy sauce 5g honey Garlic powder Onion powder Chilli flakes 1. Cook white rice. 2. Pan-sear or bake salmon with soy sauce, honey, garlic powder, onion powder, and chilli flakes until sticky and cooked through. 3. Assemble bowl with cooked rice, sticky salmon, diced cucumber, avocado, and spring onions. https://vm.tiktok.com/ZGdQXpKy7/
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ZIZZI INSPIRED PRAWN LINGUINI 165g raw king prawns 50g dry linguini 1 tbsp tomato puree 20g lightest cream cheese 1/2 onion diced 1/2 pepper diced Handful plum tomatoes 1/2 courgette cut into ribbons 10g hard cheese/parmesan 150-200ml chicken stock 1-2 tsp garlic puree Italian herbs paprika Cajun salt 1. Boil linguini according to packet instructions. 2. Saute onion, pepper, plum tomatoes, and courgette ribbons with garlic puree and spices. 3. Add tomato puree, chicken stock, and lightest cream cheese to build the sauce. 4. Add king prawns and cook until pink and tender. 5. Toss cooked linguini into the sauce, sprinkle with parmesan cheese, and serve. https://vm.tiktok.com/ZGdQXVtEo/
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✅Sweet & Sour Chicken Fakeaway 200g cooked basmati rice 400g cauliflower rice 4 medium eggs 200g egg whites (for rice) 600g chicken breast (raw), cut into bite-sized pieces 4 egg whites (for chicken coating) 40g plain flour Paprika (to taste) Garlic powder (to taste) Onion powder (to taste) Salt (to taste) Pepper (to taste) 2 red peppers, chopped 2 white onions, chopped 400g tinned pineapple chunks, drained Tenderstem broccoli (sufficient quantity for 4 servings) Sweet & sour sauce (sufficient quantity for 4 servings) 40g light soy sauce 20g ketchup 20g honey Splash of pineapple juice (sufficient quantity for sauce) 20g cornflour mixed with water (for slurry) Sesame seeds (for garnish, to taste) 1. **Prepare the rice mixture:** In a large bowl, combine 200g cooked basmati rice, 400g cauliflower rice, 4 medium eggs, and 200g egg whites. Mix thoroughly. Heat a large non-stick pan or wok over medium-high heat. Add the rice mixture and stir-fry until heated through and the eggs are cooked, breaking up any clumps. Set aside. 2. **Prepare the chicken:** Cut 600g chicken breast into bite-sized pieces. In one bowl, whisk 4 egg whites. In a second bowl, combine 40g plain flour with paprika, garlic powder, onion powder, salt, and pepper to taste. 3. Dip each chicken piece into the whisked egg whites, then dredge it thoroughly in the seasoned flour mixture, ensuring an even coating. 4. Heat a generous amount of cooking oil in a large pan or wok over medium-high heat. Fry the coated chicken pieces in batches until they are golden brown and cooked through. Remove the cooked chicken and place it on a paper towel-lined plate to drain any excess oil. 5. **Prepare the vegetables:** Chop 2 red peppers and 2 white onions. In the same pan or wok (or a clean one), add a little fresh oil if needed. Add the chopped peppers and onions and stir-fry for 3-5 minutes until they are slightly softened but still retain some crispness. 6. Drain 400g tinned pineapple chunks. Add the drained pineapple chunks and the tenderstem broccoli (sufficient quantity) to the pan with the stir-fried vegetables. Continue to stir-fry for an additional 2-3 minutes. 7. **Prepare the sweet and sour sauce:** In a small bowl, whisk together 40g light soy sauce, 20g ketchup, 20g honey, a splash of pineapple juice (sufficient quantity), and sweet & sour sauce (sufficient quantity). In a separate small bowl, mix 20g cornflour with a little cold water to create a smooth slurry. 8. Add the prepared sweet and sour sauce mixture to the pan with the vegetables and pineapple. Bring the mixture to a simmer, then gradually stir in the cornflour slurry until the sauce thickens to your desired consistency. 9. Return the cooked chicken pieces to the pan with the thickened sauce and vegetables. Toss gently to ensure all the chicken is well coated with the sauce. 10. Serve the sweet and sour chicken and vegetables immediately over the prepared rice mixture. Garnish each serving with a sprinkle of sesame seeds. https://www.instagram.com/reel/Ddo0H_bttZL/?stkn=MTRzNWt2MzdwN2NuNw==
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Spaghetti Bolognese 500g 5% fat beef mince 1 large white onion 3-5 garlic cloves 1 carrot 1 celery stick 1 tins chopped tomatoes 1 carton of Passata 1 beef stock cube + 300ml water 2tbs tomato puree 1tbs Worcestershire sauce 1 bay leaf Salt, pepper, oregano 10ml olive oil 200-320g pasta (dry weight) for 4 portions 20g Parmesan to top (for 4 portions) 1. Dice onion and soften in a hot pan with 10ml olive oil (you don't need loads), once softened add garlic then diced carrot, celery and salt. 2. Once softened add mince, break down and brown off before adding seasonings, stock, a bay leaf, tomato puree & Worcestershire sauce. Mix through and leave to simmer for 20-30 minutes, occasionally mixing. 3. Cook pasta per packet instructions. Then plate it up, top with Parmesan and enjoy!
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Enchiladas tortellini bake 1 lb (450g) Lean ground beef (or ground turkey) 1 packet Taco seasoning mix 1 bag (approx. 19–20 oz / 500g) Refrigerated cheese tortellini 1 can (10 oz / 283g) Red enchilada sauce 1 small can (4 oz / 113g) Diced green chiles 4 oz (115g / half a block) Light cream cheese ½ cup Plain non-fat Greek yogurt 1 cup Shredded low-fat mozzarella or Mexican cheese blend 1. Bring a large pot of salted water to a boil. 2. Cook the cheese tortellini according to the package directions. Drain and set aside. 3. Meanwhile, heat a large skillet over medium-high heat. 4. Add the lean ground beef, breaking it up with a spatula until fully browned and cooked through. 5. Drain any excess fat from the beef. 6. Turn the skillet heat down to low. 7. Pour in the taco seasoning packet, the entire can of enchilada sauce, and the drained green chiles. 8. Stir to combine and simmer for 2 minutes. 9. Add the cubed light cream cheese and Greek yogurt into the warm beef mixture. 10. Stir continuously until everything is completely melted, smooth, and forms a velvety sauce. 11. For the Skillet Option: Toss the cooked tortellini directly into your creamy beef sauce skillet. 12. Top evenly with the shredded cheese, cover with a lid for 2–3 minutes until the cheese is completely melted, and serve. 13. For the Meal Prep / Bake Option: If saving this for later, divide the cooked tortellini evenly into 4 meal-prep containers. 14. Pour the creamy beef enchilada sauce evenly over the top of each, sprinkle with the shredded cheese, and pop on the lids. 15. When ready to eat the meal prep option, simply microwave for 1–2 minutes until bubbling. https://vm.tiktok.com/ZGdQbTkjv/
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BEEF & EGGS RICE BOWL 1 1/2 tbsp soy sauce 1 tbsp oyster sauce 1/2 tsp dark soy sauce (for color) 1/4 tsp white pepper 2 tsp sweetener of choice (sugar, honey, or monk fruit) 3 tbsp water 1 tsp cornstarch Instructions pending from source file https://vm.tiktok.com/ZGdQgFUyD/
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CALORIE BALANCED HIGH PROTEIN PASTA 80g pasta 60ml milk 90g Philadelphia lightest 60g reduced fat cheese Garlic powder Salt & pepper Liquid seasoning 1. Cook the pasta. 2. In a separate pan, add the cheeses, milk, and seasonings. 3. Heat until melted. 4. Once cooked, drain the pasta and mix into the sauce. https://vm.tiktok.com/ZGdQbG29p/
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CHICKEN TIKKA MASALA, RICE AND GARLIC BUTTER NAAN 500g chicken breast (raw weight) 240g 0% fat Greek yogurt (divided: 120g for marinade, 120g for sauce) 4 tsp garlic purée (divided) 6 tsp tikka seasoning (divided: 2 tsp for marinade, 4 tsp for sauce) 2 tsp garam masala 2 tsp smoked paprika 600g tomato passata 4 tsp tomato purée 1 white onion 160g self-raising flour 200g 0% fat Greek yogurt 2 tsp salt 2 tsp pepper 2 tsp mixed herbs 20g butter 400g basmati rice (cooked weight) 200g tenderstem broccoli 1. Marinate chicken in 120g yogurt, 2 tsp garlic purée, 2 tsp tikka seasoning, garam masala, and smoked paprika for 10 mins. 2. Fry onion with 4 tsp tikka seasoning and tomato purée until golden. 3. Add chicken and cook almost through. 4. Add passata and simmer for 10-15 mins. Stir in the remaining 120g yogurt to cream up. 5. Mix naan ingredients (flour, 200g yogurt, salt, pepper, mixed herbs) and knead into a dough. 6. Roll out and cook in a dry pan for 2-3 mins per side. 7. Finish naan with melted butter and garlic purée. 8. Serve with rice and broccoli. https://vm.tiktok.com/ZGdQbvQ7B/
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CREAMY BACON & HALLOUMI TUSCAN PASTA 200g halloumi 200g bacon 1 brown onion 3 cloves garlic 6 sun-dried tomatoes, chopped 250g cherry tomatoes 1 tbsp tomato puree 1 tsp paprika 1 tsp basil 100g baby spinach 300ml chicken stock 80g creme fraiche 320g pasta 40g parmesan 1. Bring a pan to medium heat, add sliced halloumi, and cook each side for 3-5 minutes until browned. Remove and set aside. 2. In the same pan, add oil from the sun-dried tomatoes jar along with the onion and garlic; cook until fragrant. 3. Add bacon and cook until crisp. 4. Add sun-dried tomatoes and cherry tomatoes, combining well. 5. Cook for a few minutes, then add seasonings and coat. 6. Add tomato puree, chicken stock, and spinach. Combine, cover, and simmer on low heat. 7. Cook pasta in boiling salted water according to packet instructions. 8. Roughly 5 minutes before pasta is finished, remove sauce lid and press down cherry tomatoes to release juices. 9. Stir in creme fraiche and parmesan. 10. Drain pasta, add to sauce, and toss to coat. 11. Return halloumi to the pan and serve. serve. https://vm.tiktok.com/ZGdQgNTQp/
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CREAMY CAJUN CHICKEN BASE (BATCH COOK) 900g chicken breast, diced 2 tbsp cajun seasoning (divided) 2 tbsp chicken seasoning (paprika & onion, divided) 1/2 tbsp oil 2 small red onions, diced 3 peppers, diced 1 heaped tsp garlic 200ml chicken stock Salt & pepper 1/2 tsp turmeric 100g lightest cream cheese 25g parmesan, finely grated 35g half fat high protein cheese, grated Juice of 1/2 lemon 1 tbsp cornflour mixed with water (slurry) 1. Coat chicken in 1 tbsp cajun and 1 tbsp chicken seasoning; leave to marinate while chopping veggies. 2. Add oil to a large-base pan and cook onion and peppers for 5 minutes until softened. 3. Add garlic and cook for 1 minute until fragrant, then add marinated chicken. 4. Spread chicken evenly across the pan bottom and cook for ~10 minutes until cooked through. 5. Pour in stock, salt, pepper, remaining 1 tbsp cajun, remaining 1 tbsp chicken seasoning, and turmeric. 6. Stir and simmer for 10 minutes. 7. Stir in cheeses, lemon juice, and cornflour slurry; simmer for another minute until thickened. 8. Allow to cool and store in an airtight container for up to 4 days. 9. To reheat: Microwave for 2-2.5 minutes until piping hot (prop lid loosely to retain moisture). https://vm.tiktok.com/ZGdQbsX36/
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CREAMY CHICKEN & BROCCOLI PASTA 10 chicken sausages 240g uncooked pasta 1 onion Broccoli 8 tbsp light creme fraiche 60g parmesan 200ml chicken stock 2 tsp garlic puree 2 tsp paprika 2 pinches of chilli flakes (optional) 2 tsp mixed herbs Directions pending from source file https://vm.tiktok.com/ZGdQbt77H/
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20-MINUTE JALAPEÑO GARLIC BUTTER CHICKEN 32 oz boneless skinless chicken breast 2 tbsp SpiceX Daily Blend (SPG) 2 tsp onion powder 2 tbsp cornstarch Avocado oil spray 4 tbsp butter 6-8 garlic cloves (approx. 4 tbsp minced garlic) 2 jalapeños, sliced 4 tsp honey (optional) Juice of 2 limes or lemons 1 tsp salt 4-6 tbsp chopped cilantro White rice 1. Coat chicken with SPG seasoning, onion powder, and cornstarch. 2. Heat pan with avocado oil spray and cook chicken until browned and cooked through. 3. Prepare garlic butter sauce by melting butter with minced garlic, jalapeño slices, honey, lime juice, salt, and cilantro. 4. Toss chicken in sauce and serve over white rice. https://vm.tiktok.com/ZGdQgexT9/
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EASY 1-PAN CREAMY MUSHROOM CHICKEN ORZO 24 oz chicken breast, sliced Salt & pepper, to taste 1/2 tsp dried thyme 1/2 tsp dried oregano Pinch of chili flakes (optional) 1 tbsp avocado oil 2 tbsp butter 1 shallot, diced 3 cloves garlic, minced 1 cup dry orzo 2 cups broth (chicken or vegetable) 1/2 cup fat-free half n half 1/4 cup grated Parmesan Lemon juice (to taste) Additional oregano & chili flakes (optional) Directions pending from source file https://vm.tiktok.com/ZGdQbWJwB/
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EASY HEALTHIER CREAM CHEESE CHICKEN OVER RICE 2 lb chicken breasts 4 tsp Daily Blend (SPG) 2 tsp smoked paprika 2 tsp SpiceX Bella Blend (dried herbs) 4 tsp butter 4 tsp olive oil 4 shallots, finely diced 1 1/2 cup chicken stock 8 tbsp light cream cheese 2 heaped tsp Dijon mustard Resting juices from cooked chicken Finely diced fresh chives (for serving) 1. Season chicken breasts with SPG, smoked paprika, and herb blend. Sear in butter and olive oil until cooked through; set aside to rest (reserve juices). 2. In the same pan, saute shallots until softened. 3. Pour in chicken stock, light cream cheese, Dijon mustard, and reserved chicken resting juices. Stir well to create sauce. 4. Slice chicken, serve over rice, pour cream cheese sauce over top, and garnish with fresh chives. https://vm.tiktok.com/ZGdQgJvRv/
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GREEK CHICKEN GYROS & CHIPS 40g self-raising flour 50g 0% Greek yogurt 1 1/2 tsp salt 1 1/2 tsp pepper 1 1/2 tsp mixed herbs 100g potatoes Salt, pepper, mixed herbs 150g raw chicken breast 10g 0% Greek yogurt Paprika, garlic powder, onion powder, salt, pepper, mixed herbs Squeeze of lemon Tomato, red onion, cucumber 10g low-fat feta Squeeze of lemon 20g 0% Greek yogurt Grated cucumber Salt, pepper, mixed herbs, lemon juice 1. Mix flour, 50g yogurt, salt, pepper, and herbs into a dough. 2. Roll flat and dry fry in a pan for 2-3 mins each side until golden. 3. Cut potatoes into chips, season, and air fry at 190°C for 20 mins (shake halfway). 4. Coat chicken in 10g yogurt, lemon juice, and spices. 5. Air fry or pan cook for 12-15 mins until golden and cooked through. 6. Mix tzatziki ingredients together. 7. Assemble gyros: load flatbread with cooked chicken, chips, salad veggies, feta, and tzatziki. https://vm.tiktok.com/ZGdQg8k88/
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GREEK CHICKEN SALAD LUNCH BOWLS 600g chicken breast mini fillets 4 tsp honey 2 tbsp lemon juice 2 tsp smoked paprika 2 tsp garlic granules 2 tsp dried oregano Salt, pepper, cooking spray 100g reduced fat hummus 100g tzatziki 1 red onion, diced 300g cherry tomatoes, deseeded and diced 1 cucumber, deseeded and diced 2 tsp dried oregano 80g feta, crumbled 2 tsp lemon juice Flatbreads 1. Combine chicken mini fillets with honey, lemon juice, garlic granules, paprika, oregano, salt, pepper, and cooking spray; mix well. 2. Bake on a lined tray for 15-17 minutes until cooked through. 3. Combine all salad ingredients in a separate bowl. 4. Divide hummus, tzatziki, salad, and chicken evenly into 4 meal prep containers. Serve with flatbreads. https://vm.tiktok.com/ZGdQg2ApS/
Tag mapping: Lunch | Target: All
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GREEN CRUNCH CHICKEN SALAD WITH CRACKERS 1 white cabbage, finely shredded 500g cooked chicken breast 1/2 cucumber, deseeded & chopped 1 jar chickpeas, drained 4 tbsp thick Greek yogurt Garlic salt Juice of 1/2 lemon 3 tbsp nutritional yeast or Parmesan 3 spring onions (trimmed) Salt & pepper 1 large handful fresh basil 1. Shred cabbage finely and place in a large bowl with cooked chicken, chickpeas, and cucumber. 2. Blitz yogurt, basil, spring onions, lemon juice, garlic salt, nutritional yeast/Parmesan, salt, and pepper together until smooth (add a splash of water if needed). 3. Toss dressing through salad until evenly coated. 4. Store in fridge for up to 4 days. Serve with crackers, wraps, or pittas. https://vm.tiktok.com/ZGdQb7HFd/
Tag mapping: Lunch | Target: Tasha
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✅HEALTHIER BBQ CHICKEN MAC N CHEESE 1 lb boneless skinless chicken breast Salt, pepper, garlic powder, onion powder, smoked paprika, chili powder (1/2 tsp each) Avocado oil spray 3-5 tbsp sugar-free BBQ sauce 3-5 tsp honey Dried parsley (garnish) Shell pasta 1 cup cottage cheese 1 cup chicken or veggie broth 2 Light Laughing Cow cheese wedges 2-3 tbsp mac n cheese powder Salt & pepper 3 Velveeta cheese singles Smoked paprika & black pepper (garnish) Directions pending from source file https://vm.tiktok.com/ZGdQgYs8b/
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HEALTHIER IN N OUT LOADED ANIMAL FRIES 4 medium russet potatoes, cut into thin fries Salt & avocado oil spray 500g beef mince Salt & pepper, to taste 4 tsp yellow mustard 2 tbsp Worcestershire sauce 6 slices Velveeta cheese 1/2 cup light mayo 1/2 cup Greek yogurt 1/2 cup light sour cream 1/2 cup ketchup 6 tbsp sweet relish 4 tbsp grated white onion 4 tbsp yellow mustard 4 tbsp caramelized onions Caramelized onions Raw white onion Iceberg lettuce Tomatoes Chopped banana pepper chilies 1. Season potato fries, spray with oil, and bake/air fry until crispy. 2. Cook ground bison with salt, pepper, mustard, and Worcestershire sauce. Top with Velveeta slices to melt. 3. Whisk spread ingredients together in a bowl. 4. Layer fries with cheesy beef, low-cal spread, caramelized onions, lettuce, tomatoes, and chilies. https://vm.tiktok.com/ZGdQbsaxk/
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HIGH FIBRE BUTTER CHICKEN WITH CHICKPEAS AND LENTILS 640g chicken breast, diced 4 tbsp Greek yogurt 2 tsp garam masala 2 tsp Kashmiri chilli powder 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground turmeric 2 tsp garlic, grated 2 tsp ginger, grated Juice of 1 lemon 4 tsp butter 1 onion, finely diced 2 tsp garlic, grated 2 tsp ginger, grated 2 tsp garam masala 2 tsp ground cumin 2 tsp ground coriander 2 tsp Kashmiri chilli powder 1 tsp ground turmeric 4 tsp tomato purée 400g chopped tomatoes 300ml chicken stock 2 tsp honey & 2 tsp salt 12 tbsp single cream 500g cooked lentils 320g cooked chickpeas Fresh coriander (to serve) 1. Combine chicken, Greek yogurt, spices, garlic, ginger, and lemon juice; marinate for at least 30 minutes. 2. Cook chicken in a hot pan for 4-5 minutes until charred; remove and set aside. 3. Melt butter, cook onion for 6-8 mins, then add garlic and ginger for 1 min. 4. Add curry spices, cook for 30 seconds, then stir in tomato purée for 2 mins. 5. Add chopped tomatoes, stock, honey, and salt. Simmer 10-12 mins, blend smooth, and return to pan. 6. Stir in single cream, lentils, chickpeas, and chicken. Simmer 5-7 mins until thick. 7. Top with fresh coriander and serve. https://vm.tiktok.com/ZGdQg1SCQ/
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HIGH PROTEIN CHICKEN BURGER & FRIES 500g chicken mince 10g sweet chilli sauce 1 tsp garlic granules 1 tsp paprika 1 tsp salt 1 tsp pepper 1 egg 30g panko breadcrumbs (seasoned with paprika, salt, pepper) 1 brioche burger bun 15g low fat cheese 5g low fat mayo 20g 0% fat Greek yogurt 10g sriracha 100g potatoes (raw weight per serving) 1. Cut potatoes into fries, season, and bake at 180°C fan for 30 mins until cooked. 2. Mix chicken mince, sweet chilli, garlic granules, paprika, salt, and pepper; form into 4 patties. 3. Dip patties in beaten egg, then roll in seasoned panko breadcrumbs. 4. Bake on greaseproof paper at 180°C for 30 mins (flip at 15 mins). 5. Add cheese slices to patties for final minutes to melt. 6. Mix sauce ingredients together, assemble burgers on brioche buns, and serve with fries. https://vm.tiktok.com/ZGdQbvkaW/
Tag mapping: Dinner | Target: All
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HIGH PROTEIN SWEET POTATO CHICKEN BURGER BOWLS 500ml low-fat natural yogurt 500g chicken mince 800g sweet potatoes, sliced into cubes Fresh coriander 1 white cabbage, shredded 240g radishes 1 tbsp olive oil 1 tsp smoked paprika 2 tsp garlic granules 1 tsp onion granules 2 tsp Italian seasoning 1. Toss sweet potatoes with 1/2 tbsp olive oil, 1 tsp smoked paprika, 1 tsp garlic granules, salt, and pepper. Air fry at 200°C for 18 mins (shake halfway). 2. Mix chicken mince with 1 tsp garlic granules, 1 tsp onion granules, and 1 tsp Italian seasoning. Form 8 mini patties and fry 4 mins per side. 3. Blend yogurt, coriander, salt, and pepper until smooth. 4. Assemble bowls: roasted sweet potatoes, shredded cabbage, chicken burgers, sliced radishes, fresh coriander, and yogurt dressing. https://vm.tiktok.com/ZGdQgJu9b/
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HONEY LEMON CHICKEN W/ ROASTED SWEET POTATOES 700g chicken thigh fillets, diced 1 tbsp paprika 1 tsp cayenne pepper 1 tsp garlic powder 1 tsp onion powder 2 tbsp olive oil 1 lemon Salt & pepper 150g green beans 50g salted butter 2 garlic cloves Fresh parsley 2 tbsp honey 600g sweet potato, cubed 2 tbsp olive oil Salt & pepper 1. Sweet Potatoes: Bake at 200°C for 25-30 min (flip halfway) or air fry at 200°C for 15-18 min. 2. Chicken: Diced chicken thighs — Oven: 220°C for 18-22 min. Air Fryer: 200°C for 12-15 min (add green beans for final 5 mins). 3. Toss cooked chicken and green beans in melted garlic-honey butter with parsley and fresh lemon juice. Serve alongside sweet potatoes. https://vm.tiktok.com/ZGdQb7d5p/
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HOT HONEY FETA, CHORIZO AND ROASTED VEG PASTA 500g cherry tomatoes 1 orange bell pepper 1 small red onion 125g spicy chorizo 1 tbsp olive oil Salt + pepper 1x 200g block of feta cheese 1/2 tbsp garlic Italian seasoning 1 tbsp hot honey Handful fresh basil 320g wholewheat penne pasta 1. Preheat oven to 180°C fan. 2. Add tomatoes, pepper, onion, and chorizo to a large baking dish; drizzle with oil, salt, and pepper. 3. Place feta block in centre, sprinkle with garlic seasoning, and drizzle with hot honey. 4. Bake for 30-35 mins while boiling penne pasta during the last 10-15 mins. 5. Mash feta and tomatoes in dish, then fold in cooked pasta and fresh basil until combined. https://vm.tiktok.com/ZGdQbE6ax/
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LOADED TACO CASSEROLE 1 lb 93/7 lean ground beef 1x 15 oz can black beans 1 cup fire-roasted corn 1 can Rotel (diced tomatoes with green chilies) 1/3 cup red onion, diced 84g reduced fat Mexican style cheese 5 Zero Net Carb tortillas 1 packet taco seasoning 1. Preheat oven to 400°F (200°C). Cut tortillas into strips. 2. Brown ground beef in a skillet. Add taco seasoning and red onion; cook 2-3 mins. 3. Stir in black beans, Rotel, and corn. 4. Fold in tortilla strips and top with cheese. 5. Bake for 20 minutes until cheese is melted and tortillas are crispy. Divide into 4 portions. https://vm.tiktok.com/ZGdQgJJbJ/
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✅Fat loss lunchtime pizza 4 Warburtons soft pittas 200g pizza sauce 200g cottage cheese 300g cooked shredded BBQ chicken 40g light cheese 40g BBQ sauce 20g honey 1. My fat loss lunchtime pizza for 455 calories and 50g protein 2. I genuinely can't believe how GOOD this was 3. If you want them, comment “BOOK” and I'll send you the link to buy 4. This one SLAPPED. 5. Enjoy gang!! https://www.instagram.com/reel/DUTnK6IjeiD/?stkn=MTNmeTZreWFsZG8zcQ==
Tag mapping: Lunch | Target: All
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Hailey Bieber’s Chicken Cottage Cheese Meatballs 500g lean chicken mince, around 5% fat Zest of ½ lemon 1 egg 60g breadcrumbs 1 tsp dried oregano 2 garlic cloves, minced (for meatballs) 1 big heaped tbsp cottage cheese (for meatballs) 1 tbsp olive oil 1 brown onion, finely diced 2 garlic cloves, minced (for sauce) 1 red chilli, finely chopped 1 heaped tbsp tomato purée 1 x 400g tin chopped tomatoes 400g passata A large handful of fresh basil Salt Black pepper Generous grating of Parmesan Dollop of cottage cheese (for serving) Extra Parmesan (for serving) More basil (for serving) Toasted sourdough (for serving) Handful of rocket (for serving) 1. Add the chicken mince, lemon zest, egg, breadcrumbs, oregano, garlic and cottage cheese to a large bowl. Season generously with salt and black pepper, then mix until just combined. 2. Roll the mixture into 12 meatballs (I use wet hands to make this easier). 3. Place in an air fryer at 210°C for 10–12 minutes, turning halfway, or cook under a very hot grill until nicely browned. They do not need to be completely cooked through at this stage, as they will finish in the sauce. 4. Meanwhile, heat 1 tbsp olive oil in a large frying pan over a medium heat. 5. Add the onion with a pinch of salt and cook for 5 minutes until soft. 6. Add the garlic and chilli and cook for another minute, then stir in the tomato purée. Cook for 1–2 minutes until it turns a deeper red. 7. Pour in the chopped tomatoes and passata, season well and simmer for around 10 minutes until slightly reduced. 8. Nestle the browned meatballs into the sauce and simmer for another 5 minutes, or until the meatballs are cooked through. 9. Finish with torn fresh basil and a generous grating of Parmesan. 10. Serve with a dollop of cottage cheese, extra Parmesan and more basil. 11. I love this with toasted sourdough for mopping up the sauce and a handful of rocket on the side.
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✅High Volume Chicken Taco Pasta Salad 160g pasta (dry) 600g cooked chicken 4 big bowls of salad (lettuce, peppers, onion, cucumber) 40g BBQ sauce 40g 0% Greek yogurt 80g passata 4 tsp tomato puree Lime juice (to taste) Paprika (to taste) Garlic powder (to taste) Onion powder (to taste) Chilli (to taste) Salt & pepper (to taste) 1. Mix the dressing ingredients (BBQ sauce, Greek yogurt, passata, tomato puree, lime juice, paprika, garlic powder, onion powder, chilli, salt & pepper). Toss all ingredients together to create a huge, flavour packed bowl that keeps you full for hours.
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✅Custard Porridge 4/3 cup quick oats 8/3 cup milk (or water) 4 tbsp maple syrup (or whatever sweetener you like, honey, brown sugar etc) 4 heaped tsp custard powder 8 tbsp water 1. In a small saucepan, combine the quick oats, milk (or water), and maple syrup. Bring the mixture to a simmer, stirring continuously. 2. In a separate small cup or dish, add the custard powder and 8 tablespoons of water. Stir until there are no lumps and the mixture is smooth. 3. Once the oats have softened to your liking and the porridge has thickened (you can add more milk or water if you prefer them very soft), turn off the heat. 4. Pour the prepared custard mix into the porridge. 5. Stir continuously for at least one minute until the custard powder is fully incorporated and the porridge becomes thick and velvety. 6. If the porridge is too loose, return it to the heat for another minute, continuing to stir. (Note: The porridge is best when slightly loose off the heat; if it's too thick, it will become gluggy). 7. Pour the finished porridge into bowls. 8. Top with your preferred garnishes, such as a dollop of Greek yogurt, half a sliced banana, and an extra drizzle of maple syrup. 9. Enjoy! https://www.instagram.com/reel/Dbmh_JviV0_/?stkn=MWJqdjB2NjM2MnZ0dA==
Tag mapping: Breakfast | Target: All
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CHEESEBURGER Baked Enchiladas 4 Tortilla Wraps 400g 5% Fat Beef Mince 1 tsp of: Salt, Pepper, Onion Powder, Garlic Powder, Paprika, Chilli Flakes 1 White Onion 150g Cherry Tomatoes 400g Tomato Passata Splash of Gherkin Juice Gherkins 4 Slices of Light Cheese 30g Light cheese Mixed Salad For the Burger Sauce: 30g Mayonnaise For the Burger Sauce: 20g Tomato Ketchup For the Burger Sauce: 10g Mustard For the Burger Sauce: 20g Gherkins chopped finely For the Burger Sauce: Splash of Gherkin juice 1. Fry off the onions and beef in a pan with the noted seasonings until brown. 2. Then add the chopped tomatoes, 300g of tomato passata and gherkin juice. 3. To assemble the wraps, layer 1 cheese slice, ¼th of the beef mixture and some gherkins and roll up. 4. Place the wraps in an oil sprayed baking tray, top with the remaining of the passata, grated cheese. 5. Bake in the oven for 20 minutes on 200°C fan. 6. Top with gherkins and burger sauce, serve with some salad & Enjoy!
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Pizza Chicken & Fries 4 Chicken Breasts (Approx. 600g raw weight) seasoned with 1 tsp of: Salt, Pepper, Garlic, Smoked Paprika, Mixed Herb 80g Pepperoni 40g Mozzarella 40g Light Cheddar Cheese 120g Pizza Sauce 800g Potato (Raw Weight) seasoned with 1 tsp of: Salt, Pepper, Mixed Herb 20-40 sprays of Olive Oil Mixed Salad (for 4 servings) 1. Slice a pocket into the side of each chicken breast, spray with oil and season with the noted seasonings. 2. Mix the cheeses together. 3. Fill each pocket up with the following: 60g pizza sauce, 60g of cheese, 40g Pepperoni. 4. Close the chicken breasts and add the same ingredients to the top. 5. Cook in the oven / air fryer for 30 minutes on 180°C fan or until fully cooked. 6. Cut the potato up into fry shapes, season with the noted seasonings, spray with oil and air fry / oven bake for 20-30 minutes. 7. Serve with a side salad and enjoy!
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Paprika Chicken Mac & Cheese 700g Chicken Breast (Raw Weight) seasoned with 1 tsp of: Salt, Pepper, Garlic Purée, Paprika 100ml Chicken Stock 225g Macaroni Pasta (Dry Weight) 100ml Skimmed Milk 120g Light Cream Cheese 40g Light Cheese 100g Tenderstem Broccoli per serving (To Serve) 1. Cut the chicken in large pieces and cover in the noted seasonings. Pour in the chicken stock and cook on high for 2 hours. Pull the chicken apart to shred. 2. Add the pasta, milk, cheese and cream cheese and cook on low for an hour until the pasta is cooked. 3. Add in some cornflour to thicken sauce if needed. 4. Optional (not included in calories): Serve with tenderstem broccoli and enjoy.
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Tomato Soup & Grilled Cheese Sandwich 700g Tomatoes 1 Red Onion 1 Red Pepper 4 Cloves of Garlic (peeled) 1 Vegetable Stock Pot Fresh Basil 20 ml Double Cream 1 tsp Salt, Pepper, Smoked Paprika, Chilli Flakes 5-10 Sprays of Olive Oil 4 Slices of Bacon Medallions 2 Slices of Sourdough 10g Cheddar Cheese 10g Mozzarella 1. Slice up the tomatoes, peppers and onions and season them with the noted seasonings. Put them on an oil-sprayed tray along with the garlic. Roast in the oven/air fry for 15 minutes at 200°C fan. 2. Transfer to a blender along with the stock pot and double cream; blend until smooth. 3. For the grilled cheese sandwich, take one slice of bread and layer it with both cheeses. Place in the oven/air fryer for 5 minutes to melt. Place the other slice on top and spray with oil on both sides. Air fry for another 2 minutes to crisp the bread. 4. Air fry the bacon medallions, cut up into little pieces and sprinkle over the soup. 5. Dig in & enjoy!
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PHILLY CHEESESTEAK Salad 520g Lean Beef Strips (Raw Weight) 2 tsp Smoked Paprika 2 tsp Garlic Powder Diced Peppers and Onions (for the steak) 40ml Light Soy Sauce 60g Light Cheese (for the steak) 20 Sprays of Olive Oil 1 Red Pepper 1 White Onion Tomatoes Lettuce, Rocket, Spinach 2 Bagel Thins 8 Light Cheese Slices (for the sauce) 200ml Milk 1. Sauté the peppers and onion in a hot pan sprayed with oil, then set them aside. 2. Cook the beef strips with seasonings and soy sauce in the same pan for 1-2 minutes, shake, then 1-2 minutes more for medium-rare, then toss in the peppers and onions. 3. Sprinkle the light cheese on the steak and cover with a pan lid until melted. 4. Toast the bagel half and chop up to make the croutons. 5. Make up the salad, then top with the philly cheese steak. 6. Melt the cheese slice with milk in a pan and stir until smooth to make the cheese sauce. Pour over the salad bowl and dig in!
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SALT & PEPPER Chicken & Chips 1000g Potato (Raw Weight) 600g Chicken Breast (Raw Weight) Seasoned with 2 tsp of the Following: Smoked Paprika, Salt, Pepper, Chilli Flakes 40g Plain Flour For the Sauce: 60g Sweet Chilli Sauce 40ml Light Soy Sauce 20g Honey 1 White Onion 1 Red Pepper 1. Cube the potatoes, spray them with oil, and season with salt and pepper. Air fry or bake at 200°C for 20-30 minutes, shaking every 10 minutes. Add diced onions and peppers after 15 minutes. 2. Cube the chicken, coat it with the specified seasonings and flour, and air fry for 12-15 minutes at 200°C or pan fry. 3. Prepare the sauce, then add it to the chicken 5 minutes before finishing. 4. Assemble everything in a bowl and enjoy!
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CHEESY CHILLI BEEF LOADED NACHOS 100g Cheese Tortilla Chips 500g 5% Fat Beef Mince seasoned with 1/2 tsp of: smoked paprika, chilli powder, garlic powder, chilli flakes and a beef stock cube 400g Passata 10ml Light Soy Sauce 60g Grated Light Cheese 4 Slices Light Cheese Slices 20ml Semi Skimmed Milk 1/2 Onion Red and Green Chilli's to garnish 1. Sauté beef mince and onions, then add seasonings, passata, soy sauce, and a beef stock cube. Simmer for 10 minutes. 2. In a small pan, melt 4 cheese slices with milk into a sauce. 3. Arrange nachos on a tray, top with beef and grated cheese. 4. Grill for 5 minutes at 200°C. 5. Drizzle cheese sauce, add chilis, and dig in!
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Cheesy Eggy Bagel 4 Bagel Thins 8 Medium Eggs 80g Light Cheese Chilli Flakes Salt 1. Place the bagel thins cut-side down on greaseproof paper. 2. Crack an egg into the hole of each bagel. 3. Sprinkle on 40g of cheese, along with chilli flakes and salt. 4. Air fry at 180°C for 10 minutes or bake in the oven at 180°C for 15-20 minutes.
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Chocolate Brownie Overnight Oats 160g Rolled Oats 120g Chocolate Protein Powder 400g 0% Fat Greek Yogurt 40g Cocoa Powder 200ml Almond Milk 40g Chocolate Chips 8 Drops of Vanilla Flavour Drops 1. Mix everything together in a jar, ensuring there are no lumps. 2. Cover and leave in the fridge overnight. 3. Meal prep for the week and refrigerate for 3-4 days.
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High Protein Granola 150g Rolled Oats 30g Coconut Oil 45g Chocolate Protein Powder 20g Chocolate Chips 30g Honey 15g Peanut Butter 4 Drops of Vanilla Flavour Drops 1. Mix the oats and protein powder together in a large bowl. 2. In a smaller bowl, mix the melted coconut oil, peanut butter, honey, and flavour drops. 3. Combine the wet and dry ingredients together until they are fully covered. 4. Pour the granola mixture onto an air fryer tray and cook for 10-12 minutes at 170°C or on an oven tray and bake for 15-20 minutes at 170°C, shaking every 4-5 minutes. 5. Allow the mixture to fully cool, then add in the chocolate chips. 6. Enjoy with milk, yogurt, or on its own! 7. Store in a jar and refrigerate for 2-3 weeks.
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High Protein Sweet Pot & Veg Soup 4 large Carrots 1 Courgette 250g Sweet potato 800ml veggie stock 300g reduced fat cottage cheese 1 tbsp lazy garlic 1 diced onion Tsp Olive oil salt, pepper, paprika Optional toppings: crispy onions & basil 1. Add olive oil, diced onion and lazy garlic to pan and cook for 5-6 minutes. 2. Add in veggies, sweet potato and 800ml of veg stock. 3. Season with paprika, salt & pepper. 4. Bring to the boil and lower heat and cook for 25 mins. 5. Add cottage cheese. 6. Blitz all ingredients.
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