Garlic Chicken, Mash & Gravy

Garlic Chicken, Mash & Gravy

355 Calories & 34.9 Carbs

 

(New recipes are added regularly so please check back when you can)

z2015-11-14 18.27.22

200g Muscle Foods Chicken Breast
200g ASDA Baby Potatoes
(Peeled & Finely Diced)
1 tsp ASDA Onion Gravy
70ml Water
Cracked Black Pepper
Salt
Butter Spray Oil
Garlic Spray Oil


Preheat Oven to 200

Boil Kettle

Spray Chicken with Garlic Spray Oil and a little Black Pepper

Cook for roughly 30 minutes
(I cover with foil for the first 20)

10 Minutes in add Potatoes to (Salted) water and cook for 20-22 minutes

Mix 1 tsp of ASDA Onion Gravy with 70ml Boiling Water

Mix up Mash with a little Black Pepper & Butter Spray
(Use a Fork or Potato Masher)

Shallow Fried Rice Cakes

Shallow Fried Rice Cakes

400 Calories & 40 Carbs

(New recipes are added regularly so please check back when you can)

2015-09-09 10.46.29

25g Rice
25g Philadelphia Lightest
25g Low Fat Cheddar

1 Small Egg
Plain Flour
Paxo Golden Breadcrumbs

Veg Oil

Mixed Salad

30g Cranberry Sauce

2015-09-09 10.47.212

NB: Oven Bake for an even healthier option.


Boiled 25g Rice for roughly 12 minutes then left to cool

(recommend doing a double portion so you have a spare for Egg Fried Rice tomorrow)

Mixed Philadelphia, Cheddar & Cooked Rice together and placed in Fridge for an hour

Mixed One Small Egg with a fork then got Three Bowls

1 For Egg
1 For Plain Flour
1 For Breadcrumbs
(Used Golden “Paxo” from Asda)

After The Rice Mix was in Fridge for an hour I dipped it
in the Flour then Egg then Breadcrumbs and BACK in Egg
and then Breadcrumbs again (it will be messy)

Using Veg Oil roughly 1/2 the Cakes deep I simply
Fried for about 2-3 minutes then turned and
cooked for another 1-2 minutes and then
placed on Kitchen Towel to drain any Excess Oil off

 

Mini Cheese & Ham Quiches

Mini Cheese & Ham Quiches

62.5 Calories & 2.5 Carbs (each)

(New recipes are added regularly so please check back when you can)

2015-07-06 15.39.49

2 Large Eggs
25ml Red Milk (Skimmed)
1 Slice of Cheap Ham
10g Mature Cheddar
1/2tsp Baking Powder
10g Self Raising Flour
Black Pepper
Spray Oil

The above made x4

2015-07-06 15.39.13


Pre-Heat Oven to 200 Degrees

Whisk Flour and Milk together then mix in Baking Powder

Add Eggs and mix together

Spray Oven Safe Dish with a little Spray Oil

Pour Egg Mix in to a Oven Safe Dish
(Only fill 2/3 MAX as it will Rise)

Add Cheese & Ham then top with Black Pepper

Cook in Oven for 25 minutes at 175 degrees

Cheese, Ham & Egg Pie

Cheese, Ham & Egg Pie

300 Calories & 4 Carb

(New recipes are added regularly so please check back when you can)

2015-06-28 11.09.34

2 Large Eggs
50ml Red Milk (Skimmed)
2 Slices of Cheap Ham
25g Mature Cheddar
1/2tsp Baking Powder
20g Red Onion
Black Pepper
Spray Oil


Pre-Heat Oven to 200 Degrees

Fry off Onion in a little Spray Oil then take off heat

Mix Egg, Milk & Baking Powder

Spray Oven Safe Dish with a little Spray Oil

Pour Egg Mix in to a Oven Safe Dish
(Only fill 2/3 full as it will Rise)

Add Onion, Cheese & Ham then top with Black Pepper

Cook in Oven for 15 minutes at 200 degrees

Turn Oven down to 150 degrees and cook for another 12-15 minutes

Mini Sexy Salad

Mini Sexy Salad

150 Calories & 8 Carbs

(New recipes are added regularly so please check back when you can)

2015-06-21 11.35.15

1 ASDA Jumbo Mushroom
1 Cheap Sliced Ham
1 Babybel Light
12g Light Asda Pesto
15g Light Philadelphia
Cracked Black Pepper

20g Mixed Salad
60g Mixed Bell Pepper
5g Carrot
10g Red Onion
15g Cucumber
10g Blue Cheese Dressing
(Sainsburys – Be Good To Yourself)


Preheat Oven to 200

Simply stuff Mushroom (I remove stem)

Cooked for 25 minutes then placed on Kitchen roll to catch any additional liquid.

Cheese & Pesto Mushrooms

Cheese & Pesto Mushrooms

300 Calories & 5 Carbs

(New recipes are added regularly so please check back when you can)

2015-06-11 15.31.14

3 Large Flat Mushroom
3 Slices Cheap Ham
3 Mini Babybel Light
25g Reduced Fat Pesto
15 Light Philadelphia

Spray Oil


Pre-Heat Oven to 200

Mix ingredients together and fill Mushrooms

(I removed the stem to make it easier)

Cook the Mushrooms for 25 mins with a little Spray Oil.

I then place on a paper towel before putting on a plate 😉

Chicken & Egg Salad

Chicken & Egg Salad

375 Calories & 10 Carbs

(New recipes are added regularly so please check back when you can)

2015-06-09 12.23.10

200g Muscle Foods Chicken Breast
20g Mixed Salad
100g Mixed Bell Pepper
10g Carrot
15g Red Onion
25g Cucumber
5 Small Pickles
15g Blue Cheese Dressing
(Sainsburys – Be Good To Yourself)

100 Calorie Omelette

Ham & Mushroom Omelette

100 Calories & 1 Carb

(New recipes are added regularly so please check back when you can)

2015-06-08 16.51.51

1 Large Egg
1 Slice Cheap Ham
30g Mushrooms (2 medium)
Black Pepper
Spray Oil


Mix Egg

Fry off Mushrooms in a little Spray Oil then take off heat

Add chopped Ham & the Egg mix

Add Black Pepper

Cook on a low heat for 3-4 minutes and finish in Grill if needed

Roast Beef Salad

Roast Beef Salad

300 Calories & 10 Carbs

(New recipes are added regularly so please check back when you can)


2015-05-03 17.33.32

1 Portion of Roast Beef I cooked earlier (Diced)
Click HERE for Roast Beef Instructions

100g Mixed Pepper
10g Spring Onion
20g Cucumber
8 Feta Cubes
4 Small Pickles
2 Cherry Tomatoes
15g Carrot Julienne
15g Asda Baby Leaf Salad
15g Blue Cheese Dressing
(Sainsburys – Be Good To Yourself)

Simple Sunday Lunch

Simple Sunday Lunch

300 Calories & 9 Carbs

(New recipes are added regularly so please check back when you can)


2015-05-03 11.36.54

Peppered Roast Beef
Asda Peppercorn Beef Joint (used 1/3)
150g Baby Portobello Mushrooms
75g Onion
1 tsp Asda Onion Gravy


Preheat Oven to 200 while the Beef comes to room temp

Simply chuck Beef in oven for 45 minutes for this

be
After it’s cooked place to the side to let it sit in its juices

2015-05-03 11.23.12

While that is resting fry Onion & Mushrooms in a Little Spray Oil

Mix up 1 tsp of Gravy with 70ml water and add the juices from the Beef