RECIPES

Lemon and Ricotta Pasta with salmon 

~800 calories 

~55g Protein 

This a great, flavoursome, summery dish that should fill you up without going overboard. For those of you looking for less calories, do a smaller pasta portion (50g).

Ingredients per serving

Rigatoni (dry) - 50-75 g

1 Salmon fillet

1-2 Shallots

1 clove Garlic

10g butter

1 Lemon

70g Ricotta 

20g Parmesan 

50g Frozen peas 

A handful of Rocket (arugula)

Olive oil

Chilli flakes 

Salt

Black pepper

  1. Season your salmon with salt and pepper and start frying as per pack instructions (you can either take the skin off before or after you cook, just make sure you do before you add it to the pasta)

  2. Get your pasta boiling and dice your shallots and crush the garlic 

  3. Once it’s been on for 2 minutes, add the shallots and garlic to a frying pan along with the butter

  4. Then add the juice of 1 lemon, Parmesan and ricotta after a couple of minutes (if you want a creamier texture you can whip the ricotta with a dash of milk at this point)

  5. 2 minutes before the pasta should be cooked, add the frozen peas 

  6. Drain the peas and pasta and mix into the cheese and lemon juice

  7. Fold in the salmon (broken into pieces) and rocket 

  8. Serve in a bowl and grate some lemon zest, add chilli flakes and a drizzle of olive oil

  9. Enjoy!

Ingredients

200g Chicken Breast 

100g Rigatoni Pasta

120g Garlic and Herbs Soft Cheese

1 onion 

1 pepper

130g Nando’s Peri Peri Marinade

Nando’s Peri Peri Rub/Bag and Bake

Garlic

Instructions

  1. Dice your chicken and your veg and get the chicken cooking for 3-4 mins 

  2. Start cooking the pasta as you normally would 

  3. Add the onion and pepper to the chicken, along with the Nandos seasoning and garlic

  4. After 2-3 mins, add the marinade and soft cheese and mix well. Give this a few mins just to mix together and allow the marinade to flavour the chicken.

  5. Drain the pasta, mix the chicken with sauce and pasta together in one pan.

  6. Enjoy! 

NANDOS PASTA

~ 700 Calories

~ 60g Protein

Hopping on the Nando’s pasta trend. It’s easy and tastes banging, win-win. The only thing I will say is to make sure you get a sauce you can handle heat-wise. I also made the portion on the larger side this week so adapt if needed.

Ingredients

200g Chicken Breast 

Ingredients (1 portion):

Sauce:

Adjust the quantities to your taste, I tend to use a little more soy

1 tbsp Soy Sauce 

1 tbsp Honey 

1 tbsp Siracha

1 tbsp Sesame Oil

Rice:

1 Spring Onion

Frozen mixed veg

75g Rice

100g Chicken Breast

1 egg 

Instructions:

  1. Start cooking your rice and then leave it be (if you use microwave packets you’d do this at the end)

  2. Dice your chicken and spring onions

  3. Make your sauce using the ingredients above, start with those quantities and then adjust to your taste

  4. Start frying your chicken for 5 minutes, beat your eggs in a bowl while this is going on

  5. Add your frozen mixed veg and spring onions to the pan

  6. Move the chicken and veg to the side of the pan and add the egg

  7. Scramble the egg into the chicken and veg

  8. Mix in the cooked rice

  9. Add the sauce and mix before serving

CHICKEN FRIED RICE

~ 410 Calories

~ 40g Protein

This is definitely one of my favourites, almost makes me feel like I’m having a slightly healthier version of a takeaway.

Ingredients

200g Chicken Breast 

Ingredients (per portion):

200g Chicken 

75g Rice

1 Salad Tomato 

1/2 Onion 

1/4 can Black beans

2 tbsp Sour cream 

Vegetable stock 

1 tbsp Tomato Puree

Seasoning: Garlic powder, Paprika, Oregano, Cumin, Chilli flakes, Salt, Pepper, Lime juice 

Instructions

  1. Add the rice to your rice cooker/saucepan and add garlic granules, tomato puree and vegetable stock (enough stock to cover the rice). Start cooking this now. 

  2. Dice your chicken and put in a oven dish, season with garlic, chilli flakes, salt, pepper, paprika, oregano, cumin and lime juice (I know it’s a lot but it tastes damn good). Cook for about 20-30 mins or until it’s not going to make you ill!

  3. Dice the onion and tomato and add to a pan with a dash of olive oil and oregano/italian seasoning.

  4. Cook the black beans on the hob/microwave 

  5. Serve it up with a dash of Sour cream as a topping 

• 6. Enjoy! 

HIGH PROTEIN BURRITO BOWL

~ 600 Calories

~ 65g Protein

This one is, as always, really easy to make even if your surname isn’t Ramsay.