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Korean Style Turkey Meatballs
Korean Style Turkey Meatballs

Korean Style turkey Meatballs

Prep Time 40 mins
Cook Time 24 mins
Servings 4
Calories 362 kcal

Ingredients
  

For the Meatballs:

  • 1 small bread roll
  • 450 g lean turkey mince
  • 1 egg
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tbsp sesame oil
  • 2 tbsp flour
  • 1 tbsp olive oil
  • 240 ml chicken stock
  • salt & pepper

For the Sauce:

  • 5 tbsp sweet chili sauce
  • 4 tbsp soy sauce
  • 2 tbsp sesame oil
  • 3 tbsp tomato ketchup
  • 1 tbsp garlic powder

Instructions
 

For the Meatballs:

  • Place the ground turkey into a large bowl.
  • Place the bread roll in a small bowl, and cover with cold water. Leave it to soak for about half an hour. Once soft, drain the water, and add to the meat.
  • Next add in the egg, paprika, garlic, sesame oil, soy sauce, season with salt and pepper and mix well.
  • With slightly damp hands, make small meatballs about the size of a walnut. Dust each meatball with the flour.
  • Heat the olive oil in a large deep sided frying pan and cook the meatballs until browned all over. Add in the hot chicken stock, bring to boil, cover and cook, over a medium heat, for 20 minutes.

For the Sauce:

  • Make the sauce by mixing the sauce ingredients together in a small bowl. Add into the pan with the meatballs and bring to a boil. Simmer gently for about 2-3 minutes, stirring from time to time.
  • Serving suggestion:
    Serve with cooked rice, roasted sesame seeds, chives and optionally chopped chili.

Video

Notes

  • Full Nutrition/Serving: 382Kcal/17g Fat/28g Carbohydrate/26g Protein
  • From our November 2020 Recipe Pack
Keyword Dairy Free, High Protein, Meal Planning
Pesto Zoodles With Chicken

Pesto Zoodles with Chicken

Links Fitness
Gluten Free/Low Calorie/High Protein/Quick
Prep Time 10 mins
Cook Time 15 mins
Servings 4
Calories 338 kcal

Ingredients
  

  • 4 courgettes/Spiralised
  • 450 g chicken breast chopped
  • 2 tbsp olive oil
  • 4 tbsp green pesto
  • 300 g cherry tomatoes, halved
  • 30 g parmesan, grated
  • fresh basil, to serve
  • chili flakes to serve
  • salt & pepper

Instructions
 

  • Make courgette noodles using spiralizer or a vegetable peeler. Or purchase them already spiralised.
  • Heat 1 tablespoon of olive oil in a large pan over medium heat. Season the chicken with salt and pepper and place the chicken in the pan for 8-10 minutes, ensuring it is cooked all over. Once the chicken is cooked through, transfer to a plate and set aside.
  • Next, cook the zoodles. In the same pan, add the remaining tablespoon of oil, pesto, tomatoes and zucchini noodles. Stir well, until the zoodles are coated with the pesto. Add the chicken back into the pan, along with the parmesan cheese and toss. Add more salt and pepper if necessary.
  • Serve with fresh basil and chili flakes.

Video

Notes

  • Full Nutrition/Serving:  338Kcal/19g Fat/11g Carbohydrate/32g Protein
  • From out November 2020 Recipe Pack
Keyword Gluten Free, High Protein, Low Calorie, Quick
Spanish Chickpea Stew

Spanish Chick Pea Stew

Prep Time 10 mins
Cook Time 20 mins
Servings 4
Calories 186 kcal

Ingredients
  

  • 1 tbsp olive oil
  • 1 onion
  • 2 cloves garlic, sliced
  • 1 bell pepper, diced
  • 1 courgette, diced
  • 160 ml vegetable stock
  • 170 g chickpeas
  • 1 tsp oregano
  • 2 tsp smoked paprika
  • 240 ml passata
  • salt & pepper

Instructions
 

  • Heat the olive oil in a large pot over a medium-high heat. Gently cook the onion and garlic for about 5 minutes, until softened.
  • Add the diced bell pepper and zucchini to the onions, season with salt and pepper and fry for a further 5 minutes.
  • Increase the heat, add the vegetable stock, bring to a boil and simmer for 3 minutes. Add the chickpeas, oregano and smoked paprika. Finally, add in the passata, mix and cook for a further 5 minutes. Season to taste with salt and pepper and serve.

Video

Notes

  • Full Nutrition/Serving: 186Kcal/5g Fat/31g Carbohydrate/8g Protein
  • From our December 2020 Recipe Pack
Keyword Dairy Free, Gluten Free, Meal Planning, Quick, Vegetarian
Coconut Chicken in Sweet Chili Sauce

Coconut chicken in a Sweet Chili Sauce

Prep Time 10 mins
Cook Time 15 mins
Servings 4
Calories 368 kcal

Ingredients
  

  • 600 g chicken breast, chopped
  • 1/2 tsp ground ginger
  • 1/2 tsp garlic powder
  • 4 tbsp all purpose flour
  • 4 tbsp desicated coconut
  • 1 egg
  • 1 tbsp coconut oil
  • salt & pepper

For the Sauce:

  • 120 ml water
  • 5 tbsp sweet chili sauce
  • 2 tbsp tomato ketchup

Instructions
 

  • Season the chopped chicken with the spices and season with salt and pepper. Then coat in 1 tablespoon of oil.
  • In a deep plate, combine the flour and desiccated coconut. In a separate bowl beat the egg and season with salt and pepper.
  • Coat the chicken, dipping it first into the beaten egg, then into the flour and coconut mixture.
  • Heat the coconut oil in a wok or a larger pan, over medium-high heat.
  • Add the coated chicken to the wok or pan and fry for approximately 2-3 minutes. Turn the chicken over, and fry the other side for a further 2-3 minutes until golden and cooked through. Now move the meat over to one side of the wok and pour water into the empty space and bring to the boil. Add the sweet chili sauce and tomato ketchup, mix well and bring to the boil again.
  • Combine the sauce with the meat, stirring every now and then. Heat everything together and bring to a boil.
  • Serve with rice and coriander.

Video

Notes

  • Full nutrition/Serving: 368Kcal/15g Fat/20g Carbohydrate/36g Protein
  • From our December Recipe Pack
Keyword Dairy Free, High Protein, Meal Planning, Quick
Malaysian Chicken Soup

Malaysian Chicken Soup

Prep Time 10 mins
Cook Time 35 mins
Servings 4
Calories 392 kcal

Ingredients
  

  • 1 tsp coconut oil
  • 1 tbsp red curry paste
  • 500 g potatoes, peeled, chopped
  • 1 l chicken stock
  • 180 ml coconut milk
  • 500 g sweet potatoes, peeled, chopped
  • 2 chicken thighs, skinless,boneless,chopped
  • 2 tbsp fish sauce
  • 1 lime juice
  • chili flakes to serve
  • 4 tbsp coriander, chopped, to serve

Instructions
 

  • n a large saucepan, heat the coconut oil and the curry paste for 1-2 minutes, stirring constantly with a wooden spoon.
  • Add the potatoes and chicken stock to the pan and bring to boil. Now turn the heat down and simmer for 10-15 minutes until the potatoes are tender. Take the pan off the heat and blend the soup in a food processor or with a hand blender until smooth.
  • Now, return the soup to the pan.
  • Add the sweet potatoes and coconut milk and bring to the boil. Add the chicken to the soup and cook for 15 minutes until the sweet potatoes are tender, stir occasionally.
  • When ready to serve, add in the fish sauce and lime juice. Serve with chili flakes and fresh chopped coriander.

Video

Notes

  • Nutrition/Serving: 392Kcal/13g Fat/53g carbohydrate/19g Protein/1g Fibre
  • From our January 2021 Recipe Pack
Keyword Dairy Free, Gluten Free, Meal Planning
Green Pancakes
Green Pancakes

Green Pancakes

Prep Time 15 mins
Cook Time 50 mins
Servings 4
Calories 398 kcal

Ingredients
  

  • 435 ml almond milk
  • 1 egg
  • 1 ripe banana, chopped
  • 85 g spinach
  • 300 g self raising flour
  • 55 g coconut sugar
  • 1/4 tsp baking soda
  • 2 tbsp coconut oil, melted
  • 140 g coconut yogurt to serve
  • some seasonal fruit to serve

Instructions
 

  • Place the milk, egg, banana and spinach into a blender and blitz until smooth.
  • Combine the flour, sugar and baking soda in a large bowl. Make a well in the centre, and add the smoothie mixture. Whisk until well combined and a smooth batter has formed. Cover and set aside for 30 minutes to rest.
  • Heat a large non-stick frying pan over medium-low heat and brush it with a little coconut oil. Pour 1⁄4 cup (60ml) of the batter into the pan, and cook for 1-2 minutes or until bubbles appear on the surface. Then flip the pancake and cook for a further 1 minute on the other side, or until lightly coloured. Repeat this process with the remaining batter to make 16 pancakes.
  • Divide the pancakes among the serving plates (4 per serving). Top with yogurt and fruit to serve.

Video

Notes

  • Full nutrition/serving: 398Kcal/4g Fat/86g Carbohydrate/7g Protein/14g Fibre.
  • This recipe is from our January 2021 recipe pack. 
Keyword Gluten Free, Meal Planning, Nuts, Vegetarian
Moroccan Lentil Soup
Moroccan lentil soup

Moroccan Lentil Soup

Prep Time 10 mins
Cook Time 20 mins
Servings 4

Ingredients
  

  • 40 g onion, chopped
  • 100 g celery, chopped
  • 110 g carrots, chopped
  • 300 g sweet potatos, peeled, chopped
  • 490 g cauliflower, chopped
  • 144 g green or brown lentils
  • 1.5 l vegetable stock
  • 1 tbsp olive oil
  • 1/2 tbsp fresh ginger, grated
  • 1/2 tsp ground turmeric
  • 1 tsp ground cumin
  • 1/2 tsp salt
  • pinch of pepper
  • coriander leaves, to serve

Instructions
 

  • Heat a large soup pan over a medium heat and add 1 tablespoon of olive oil (alternatively, substitute the oil with some water). Add in onions and sauté for 5 minutes until lightly browned on the edges.
  • Add in the remaining vegetables, along with the lentils, turmeric, cumin, ground coriander, salt and pepper, and grated ginger. Sauté for 1 minute and then pour in the vegetable stock.
  • Bring the soup to the boil then reduce the heat to a simmer. Simmer the soup uncovered for 18-20 minutes or until the vegetables have softened.
  • If the soup is too thick, add in a little more vegetable or water to loosen. Serve with a sprinkle of freshly chopped coriander.

Video

Notes

  • Full nutrition/serving: 305Kcal/5g Fat/55g Carbohydrate/14g Protein
  • Recipe from our February Plant Based Recipe Pack
Keyword Dairy Free, Gluten Free, Vegetarian
Quinoa Blueberry Porridge

Quinoa Blueberry Porridge

Prep Time 5 mins
Cook Time 15 mins
Servings 2
Calories 331 kcal

Ingredients
  

  • 90 g uncooked quinoa
  • 360 ml plant based, vanilla almond milk, unsweetened
  • 1 tbsp ground cinnamon
  • 190 g frozen or fresh blueberries
  • 2 tbsp flaked almonds
  • small pinch of salt

Instructions
 

  • Measure and rinse quinoa. Place into a small saucepan with almond milk (or other plant-based milk of choice), ground cinnamon and a pinch of salt.
  • Bring to the boil over a medium heat and then reduce the heat to a simmer. Cover with a lid and let the quinoa simmer for 15 minutes.
  • Remove the lid and if there is too much milk left, keep cooking with the lid off, stirring until the porridge thickens.
  • Pour the porridge into two bowls and top each bowl with ½ cup of blueberries and 1 tablespoon of flaked almonds. If you want, add a splash of plant-based milk and a ½ tablespoon of maple syrup for each bowl to sweeten.

Video

Notes

  • Full Nutrition/Serving: 331Kcal/10g Fat/53g Carbohydrate/10g Protein
  • Recipe from ourFebruary 2021 Plant Based Recipe Pack
Keyword Dairy Free, Gluten Free, Nuts, Quick, Vegetarian
Broccoli & Sweet Potato Soup
broccoli & sweet pot soup

Broccoli & Sweet Potato Soup

Prep Time 5 mins
Cook Time 20 mins
Servings 4
Calories 187 kcal

Ingredients
  

  • 1 tbsp olive oil
  • 1 white onion, finely chopped
  • 1 broccoli head, florets & stems coasley chopped
  • 2 medium sweet potato peeled, chopped
  • 950 ml vegetable stock
  • 120 g greek yogurt
  • salt & pepper

Instructions
 

  • Heat the olive oil in large saucepan over medium heat. Add the onion, broccoli stems and sweet potato and cook, stirring, for 5 minutes.
  • Add the stock and additional 2 cups (480ml) of cold water. Bring to the boil, then reduce the heat to low, and add broccoli florets. Cook for 15 minutes or until the sweet potato has softened.
  • Set aside to cool slightly, then use a hand-blender to blend the soup until smooth.
  • Divide the soup between 4 serving bowls, top with yogurt and gently swirl. Season to taste and serve immediately.

Video

Notes

  • Full nutrition/serving: 187Kcal/5g Fat/30g Carbohydrate/9g Protein
  • From our December 2020 Recipe Pack. 
Keyword Gluten Free, Meal Planning, Quick, Vegetarian

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  • Each recipe comes with an image
  • Each recipe has nutrition breakdown (fat/protein/carbohydrate)
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