18.5g. 27g. 373kcal. 17g. Bacon & Egg Muffins. Fight For Fitness Academy. Breakfast

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1 Bacon & Egg Muffins Breakfast Serves: 2 1 Wholemeal Muffin, split in half & toasted 4 rashers Lean Bacon 2 large Eggs 1 large Tomato, sliced 1 large flat Mushroom, sliced 2 tbsp Vegetable Stock 1. Grill bacon for 2-3 mins on each side until cooked. Set aside & keep warm. 2. Grill tomato slices for 2-3 mins. 3. Meanwhile pan of water & gently break eggs into the pan. Poach for 3-4 mins until set & remove using slotted spoon. 4. At same time, place mushrooms in a pan with stock bring to boil, cover & simmer for 4-5 mins. 5. Assemble all the ingredients on top of the toasted muffin & serve. 27g 17g 18.5g 373kcal

2 Lean Ham & Eggs Breakfast Serves: 2 1 Muffin, toasted & halved 2 Eggs 30g Lean Ham ½ tsp White Vinegar 30g Cheddar Cheese, grated 1. Boil a large pan of water & keep it simmering. Add the vinegar & swirl. Crack egg into a cup, add to water. Repeat with 2nd egg. Poach for 2-3 mins & remove with slotted spoon. 2. Serve between two people. Half a muffin, ham & one egg each. Sprinkle cheese over both. 15g 13g 11g 211kcal

3 Watermelon & Parma Ham Breakfast Serves: 1 200g slice of Watermelon 2 slices Parma Ham 1 Fresh Fig, quartered 1. For a quick breakfast (or snack) serve watermelon with ham wrapped over & quartered fresh fig. 11g 19g 5g 165kcal

4 Garden Fresh Omelette Breakfast Serves: 1 1 Rasher Bacon, diced 3 whole Eggs beaten 2 Egg Whites, beaten ½ small Red Onion, diced ¼ Red Pepper, diced ¼ Yellow Pepper, diced 25g Peas 25g Sweetcorn ½ tbsp Olive Oil For Garnish 2-3 Spring Onions, diced 2 Baby Tomatoes, halved 1. Heat the oil in non-stick frying pan. Add the bacon, peppers & onion & gently fry for 3-4 mins. 2. In meanwhile beat together the whole eggs with egg whites. Add to the pan along with sweetcorn & peas. Cook for 5 mins. 3. Set the top of the egg under a high heat grill for 2-3 mins. 29g 20g 22g 394kcal

5 Fruit & Nut Yogurt Breakfast Serves: 4 200g Vanilla Yogurt 3 tbsp Mixed Nuts, chopped 1 Banana, sliced 50g Mixed Berries 1 tbsp Sunflower Seeds 1 tbsp Pumpkin Seeds 1. Mix the nuts, sunflower seeds and pumpkin seeds. Layer up in bowls with fruit & yoghurt. 7g 13.2g 10.2g 173kcal

6 Scrambled Prawns Breakfast Serves: 2 2 Tomatoes 1 Green Peppers, deseeded & chopped 4 Garlic Cloves, crushed 1 tbsp Olive Oil 1 tbsp Tomato Puree 250g King Prawns, shelled 4 whole Eggs 2-3 tbsp Water Salt & Pepper to own taste 1. Skin the tomatoes by scoring the skin & placing in boiling water & then peel them. Cut the tomatoes into pieces & set aside. 2. Heat oil in large pan & fry the tomatoes & peppers until softening. Next add garlic, tomato puree and 2-3tbsp of water. Season with salt & pepper & blend well. 3. Add shelled prawns & cook for 5 mins over a medium heat. 4. Break eggs into pan, stir & let thicken like scrambled eggs. Serve immediately. 14.5g 12.5g 21.5g 301.5kcal

7 Mozzarella Mushrooms Breakfast Serves: 1 3 large Portabello Mushrooms, sliced 1 Tomato, chopped 1 tbsp Olive Oil 1 tsp crushed Garlic ¼ tsp Chilli Flakes handful of fresh Parsely, chopped 50g grated Mozzarella Salt & Pepper to own taste 1. Heat oil in large non-stick frying pan over medium heat. Add mushrooms, season. Fry for 1 min. Add garlic & chilli flakes. Fry for a further 3 mins until the mushrooms are soft. Remove from heat & stir in parsley. 2. Sprinkle over grated cheese & tomato. Place under a hot grill for 2 mins. Serve over bed of raw baby spinach. 19g 13g 34g 434kcal

8 Strawberry Cottage Cup Breakfast Serves: 1 60g low fat Natural Cottage Cheese 8 Strawberries, hulled & quartered 25g Pumpkin Seeds 1 scoop Strawberry Whey In a bowl whisk together cottage cheese & strawberry whey. Then stir in pumpkin seeds & strawberry pieces. Place into glass bowl & chill for 10 mins before serving. 40g 19g 17g 389kcal

9 Bacon & Kale in a Trough Breakfast Serves: 2 2 rashers of Bacon, chopped 480g shredded Kale 1 Courgette sliced 2 tbsp Coconut Oil 1 tbsp Olive Oil Salt to own taste 1. In a large pan stir-fry bacon in coconut oil over a high heat for 3 mins. 2. Add courgette & continue to cook for 2 mins. 3. Add the kale & shake over salt. Cook for 1 minute. 4. Add the olive oil. Cook for a further minute. 9.5g 12g 22.5g 288.5kcal

10 Blueberry Yoghurt Burst Breakfast Serves: 1 100g Greek Yoghurt 50g Blueberries 1 scoop Vanilla Powder 1. Mix 1 scoop of vanilla whey into a generous serving of full-fat Greek yogurt. 2. Swirl in a handful of frozen blueberries, top with some plain Greek yogurt & some more blueberries. 32g 15g 12g 296kcal

11 Mushroom Muffin Breakfast Serves: 1 1 Portabella Mushroom, stalk removed 1 Tomato, sliced 3 slices of Ham 2 large Eggs 1 tbsp Sour Cream 1 tsp Smoked Paprika 1 tbsp fresh Parsley, chopped 1. Put mushroom under a hot grill for about ten minutes. After 5 minutes lay tomato slices on top. 2. While the mushroom & tomato are cooking, bring a medium size pan of water to the boil. Add 1tsp of white wine vinegar. Crack egg into a mug, then tip into boiling water. Do the same for the next eggs. Poaching takes 3 mins. Remove eggs with slotted spoon & set to one side. 3. In a small bowl or ramekin, combine the sour cream with the smoked paprika. 4. Top mushroom with slice of ham, followed by the egg, then the cream & sprinkle parsley over the top. Serve immediately. 29g 15g 18g 338kcal

12 Ham Omelette Breakfast Serves: 1 1 large whole Egg 4 large Egg Whites ½ Red Pepper, chopped ½ mild Onion, finely diced 10g grated Parmesan 50g cooked Ham, cubed 1 tsp English Mustard ½ tbsp Olive Oil 1. In a large bowl whisk together the whole egg & egg whites with English mustard. 2. In a large non-stick frying pan, cook peppers in olive oil until softening, about 3 mins. Add onions and continue to cook until onions are translucent, another 3 mins. 3. Pour in eggs and cook over a medium heat until nearly set. Sprinkle over the chopped ham & grated parmesan. 4. Finish omelette under a hot grill. Serve immediately. 34g 14g 18g 354kcal

13 Cheese Pancakes Breakfast Serves: 2 50g Almond Flour 4 Egg Whites, beaten ½ tsp dried Rosemary 10g Butter, melted 1 tbsp Olive Oil 100ml Almond Milk 100g Butternut Squash, cubed 25g Goats Cheese 15g Pumpkin Seeds 100g Rocket Salad 1. Mix flour with rosemary in large bowl. Make a well in the centre. 2. In a small bowl beat egg whites & butter with almond milk. Pour into centre of dry ingredients & beat in to form smooth batter. Put bowl in fridge. 3. In a large saucepan of salted boiling water, cook butternut squash until soft enough to mash. Drain & mash with a little oil. Allow to cool a little. 4. Remove batter from the fridge & carefully mix in goat cheese & mash. 5. Use remaining oil in large non-stick frying pan. Heat over medium heat & ladle in pancake mix. You may have to do this in batches. 6. Allow each pancake to cook for 3 mins until bubbles appear on the surface of the pancake. Then flip over & cook other side. Alternatively finish cooking pancake under a hot grill. Serve with rocket salad & a little chutney. Sprinkle pumpkin seeds over. 17.5g 16.5g 30g 406kcal

14 Kickstart Pizza Lunch Serves: 2 1 English Muffin, halved 1 tbsp Olive Oil 1 tbsp Tomato Purée 1 tsp Red Pesto piece of Onion, grated 1 slice Ham, torn into pieces 25g sliced Olives 25g Cheddar, grated 1 tbsp grated Parmesan 1. Preheat the grill to high & toast the muffin halves until golden. Leave the grill on. Mix the tomato purée & pesto, spread over the cut sides of the muffins. 2. Heat the oil in a frying pan & onion for 3-4 minutes until softened. 3. Divide the onion between the two muffin halves, scatter over the ham & olives. Top with the grated cheeses. Place under the grill and cook for 4 minutes or until bubbling. 4. Serve with large green salad. 11g 20g 24g 329kcal

15 Gravadlax Lunch Serves: 8 400g Smoked Salmon Dressing 1 tsp Wholegrain Mustard 1½ tsp Honey, runny 2 Garlic Cloves, crushed 5 tsp Cider Vinegar 7 tbsp Olive Oil 2 tbsp Single Cream Salad 1 Lemon, juice only 300g Celeriac, in matchsticks 1 Fennel Bulb ¼ Red Onion, finely sliced 2 small Apples, in matchsticks 15g bunch Dill, leaves roughly chopped 1. Make the dressing first. Put the mustard, honey, garlic, vinegar & some seasoning in a bowl & whisk in the oil in a steady stream. Stir in the cream. 2. Quarter the fennel & remove any coarse outer leaves. Trim the tips. Cut out the core from each piece. Using a very sharp knife or a mandolin, slice the fennel lengthways the slices should be almost transparent. Toss with the celeriac & lemon juice. 3. Toss through remaining ingredients for the salad. 4. Divide the salad between eight plates with some gravadlax alongside & drizzle dressing over. 14g 7g 15g 227kcal

16 Tofu Kebabs Lunch Serves: 4 250g firm Tofu 50g Dry-Roasted Peanuts, crushed 2 Red Peppers, in chunks 2 Green Peppers, in chunks ½ Red Onion, in chunks 1 small Courgette, in thick slices 2 tbsp Olive Oil 2 tbsp Lemon Juice ½ tsp dried Chilli Flakes 1. Soak bamboo skewers in water for 30 mins. Pat dry the tofu & cube. 2. Roll the tofu in crushed peanuts. 3. Thread the skewers with alternating tofu, pepper, courgette & onion. 4. Mix together the oil, lemon juice & chilli flakes. Brush the kebabs with the mixture. 5. Either cook on a bbq for mins turning repeatedly, or grill on high for 10 mins turning frequently. 8g 14.7g 15.2g 228kcal

17 Egg & Bacon Salad Lunch Serves: 2 4 large Eggs, hard boiled & chopped 4 Bacon Rashers, cooked & chopped 300g Salad Leaves 1 Red Onion, sliced 2 Tomatoes, chopped Dressing 2 tbsp Olive Oil 3 tbsp Lemon Juice 2 Garlic Cloves, crushed Dre 1. Whisk together dressing. 2. Assemble ingredients in 2 bowls & pour over dressing. 3. Also suitable for packed lunch. 26.5g 16.5g 32.5g 470kcal

18 Beef & Citrus Salad Lunch Serves: 1 110g Beef Sirloin ½ tsp Olive Oil 1 tsp Black Peppercorns 2-3 Orange Segments 2 handfuls Rocket Leaves 1 tsp Pine Nuts Marinade 60ml fresh Lemon Juice ½ tsp Garlic-Infused Olive Oil 1 tsp Light Brown Sugar 1. Heat olive oil in non-stick frying pan over a medium heat. Add beef & cook for 2 mins on each side. Let beef rest for 10 mins, then slice. 2. Make marinade by whisking together lemon juice, garlic olive oil, sugar. Add beef & coat the meat. Cover & refrigerate for 3 hours. 3. To serve, add rocket segments, beef onto plate. Sprinkle over a little marinade & scatter over pine nuts. 4. Also suitable for packed lunch. 23g 18g 23g 369kcal

19 Chicken & Grape Wrap Lunch Serves: 1 2x200g packs of cooked Roast Chicken Breast, cubed 175g seedless Grapes, halved 85g Red Onion, diced 3 stalks of Celery, diced 3 tbsp 0% Greek Total Yogurt 4 tbsp Mayonnaise 1 bunch fresh Basil leaves, torn 140g Flaked Almonds large Iceberg Lettuce Leaves 1. In a small bowl mix together the mayonnaise & Greek yogurt. 2. In a large bowl mix together the chicken, grapes, onion, celery, basil, almonds with the mayo mix dressing until thoroughly combined. 3. Place filling in centre of large iceberg lettuce leaves and wrap leaves over to make a lettuce filled parcel. Secure with cocktail sticks. Suitable for lunchboxes. 31.2g 16.2g 26g 423.6kcal

20 Balsamic Chicken Salad Lunch Serves: 1 150g cooked Chicken Breast, diced ½ Apple, diced 1 Spring Onion, sliced 10g Chopped Walnuts 30g Celery, chopped 2 Kos Lettuce leaves, shredded ¼ Cucumber, diced ¾ tbsp Balsamic Vinegar 1 tbsp Olive Oil 1. In a small bowl mix together the balsamic vinegar & olive oil. 2. In a large bowl toss together all the ingredients with the salad dressing. Suitable for packed lunch. 32g 17g 23g 403kcal

21 Prawn & Spinach Stir-Fry Lunch Serves: 2 1 tbsp Coconut Oil 1 tsp Chilli Flakes 750g Tiger Prawns, shelled 2 Garlic Cloves, crushed 500g Spinach, torn 4 tbsp Pecans, crushed 2 tbsp White Wine Vinegar 1. In a large wok, melt the coconut oil over a high heat. Add chilli flakes & stir fry for 30 seconds. Next add the tiger prawns & fry for a further 2-3 mins. 2. Stir in the garlic & let it cook for 30 seconds before adding the spinach & white wine vinegar. 3. Serve in bowls & top with a few crushed pecans. 65g 11g 22.5g 506.5kcal

22 Very Berry Warm Salad Lunch Serves: 4 For the Salad 200g Kale, shredded 100g Red Cabbage, Shredded 4 rashers Smoked Bacon 50g Blue Cheese, crumbled 25g Chopped Walnuts 50g Blackberries 100g Butternut Squash, peeled & finely diced 2 tbsp Olive Oil 1 Pear, peeled & diced For the Dressing 3 tbsp Red Wine Vinegar 1 tbsp Olive Oil 1 tsp Dijon Mustard 1 tbsp Sugar 1. Preheat Grill. Place rashers of bacon under a hot grill & cook until crispy, almost overdone. Allow to cool. 2. In a large non-stick wok gently heat the olive oil on a medium flame. Add the peeled and finely diced butternut squash & cook for 5 minutes. Stirring frequently. 3. Turn up the flame to high. Add the shredded kale & red cabbage to the wok. Toss frequently along with the butternut squash until leaves slightly wilting. Takes 2-3 minutes. Add the blackberries & pear and cook for 1 more minute. 4. Remove wok from the heat. Crumble the cooled bacon. Add the bacon, blue cheese and chopped walnuts to the wok and mix all the ingredients together. 5. In a small bowl mix together all the salad dressing ingredients and toss through the warm salad. 11.7g 20.2g 25.5g 357.1kcal

23 Chicken & Peanut Soup Lunch Serves: 4 300g cooked Chicken Breast, chopped 50g Butter 1 tbsp Plain Flour 125g Celery, chopped 50g Onion, chopped 150g Peanut Butter 1.2ltr Chicken Stock Salt & Pepper to own taste 1. In a large saucepan sauté onion & celery pieces in butter for about 7 mins until the vegetables are tender. Remove from heat. Stir in peanut butter & flour. Keep stirring until melted. Once melted gradually stir in chicken stock & cooked chicken. 2. Return to medium-high heat and bring to boil for 2 mins. Reduce heat & simmer for 10 mins. Stir occasionally 3. Blend with stick blender or in a high powered blender until smooth. Serve immediately. Can also be poured into thermos flask for work lunch. 21g 14.5g 29.2g 404.8kcal

24 Chunky Garden Soup Lunch Serves: 4 25g Parmesan, grated 1 tbsp Olive Oil 1 Onion, chopped 1-2 Parsnips, in chunks 2 Garlic Cloves, crushed 2 Courgettes, thickly sliced 100g Cherry Tomatoes, halved 400g tin Chopped Tomatoes fresh Basil leaves for garnish 1. Heat the oil in a large frying pan over a medium heat. Add the onion & cook for about 10 mins until softened & starting to go golden brown. Add the garlic and cook for 5 mins more. 2. Add the courgettes & cook for about 5 mins until starting to soften. Tip in the remaining ingredients give everything a good stir. Simmer for mins or until tomatoes are reduced and vegetables are soft. 3. Stir in parmesan & garnish before serving. 6g 14g 5g 134kcal

25 Kickstart Chicken Bake Main Meal Serves: 4 50g Chorizo, chopped 100g tin Butter Beans, drained & rinsed 2 skinless Chicken Thighs, halved 1 Red Onion. sliced 200g Cherry Tomatoes, halved 1 tbsp Olive Oil 1 tbsp Rice Flour 150ml Vegetable Stock* 1 tbsp White Wine Vinegar 3 tbsp Breadcrumbs* 3 tbsp Tarragon, chopped 1 tbsp Cheese, grated* 300ml Soya Milk Salt & Pepper to own taste *use gluten-free & dairy-free products if required 1. Off the heat, mix the oil & flour in a saucepan, then blend in the soya milk. It must be well blended before heating. 2. Bring the sauce slowly to the boil, whisking constantly, then simmer for 1 min. Remove from the heat, cover with greaseproof paper and set aside. 3. Heat oven to 200c (180 fan), 400f gas mark Heat chorizo in a frying pan until releases its oil, add the chicken, then fry for 2-3 mins or until brown. Transfer to an ovenproof gratin dish. 5. Add the onions to the pan & fry for 2-3 mins. Spoon over the chicken, then top with the chorizo & tomatoes.set aside while you prepare the sauce. 6. Put vinegar into the pan. Stir over medium, then add the stock. Bring to the boil & simmer for 1 min. Whisk into the milky sauce until blended, season, then add the tarragon. 7. Spoon sauce over the chicken & bake for 10 mins. 8. Stir in butter beans. Top with breadcrumbs & cheese. Bake for mins or until chicken is cooked through. 17.7g 18g 20.2g 325kcal

26 Thai Chicken & Peppers Main Meal Serves: 4 4 skinless Chicken Breasts, chopped 4 Peppers, in strips 1 Onion, roughly chopped 2 tbsp Garlic-infused Olive Oil small bunch Thai Basil, roughly torn Salt & Pepper, to own taste 1. Heat oil in wok. Add chicken & stir-fry for 2-3 mins. Add peppers & onion. Continue to fry for 5-6 mins. Season with salt & pepper. 2. Toss through Thai Basil before serving. Serve immediately. 31.5g 10.7g 8g 241kcal

27 Slow Cooker Egg Curry Main Meal Serves: 4 8 hard-boiled Eggs, halved 2 Garlic Cloves, crushed 2 Onions, chopped 2 Peppers, chopped 250ml Passata 2 tbsp Tomato Puree ½ tsp Ground Cumin ½ tsp Paprika ½ tsp Turmeric ½ tsp Salt 120ml Coconut Milk 1. Place all the ingredients except the eggs & coconut milk. 2. Combine well, cover & cook on high for 2 hours. 3. Add eggs & warm through for 30 mins. 4. Remove eggs, stir through coconut milk, serve topped with egg halves. 14.5g 13.5g 13.5g 234kcal

28 Honey Mustard Chicken Main Meal Serves: 4 8 Chicken Thighs 4 tbsp Wholegrain Mustard 4 tbsp Honey Salt & Pepper to own taste 1. Preheat oven to 190c (170 fan), 375f, gas mark 5. Put chicken thighs in single layer in a roasting tin. 2. Mix together the honey & mustard, season with salt & pepper & brush over the chicken thighs. 3. Cook for mins, brushing the chicken occasionally with the pan juices, until chicken is cooked through. To check skewer a thigh with a sharp knife, the juices should run clear. 32g 17.5g 34g 511kcal

29 Lo-Lo Meatballs & Spicy Sauce Main Meal Serves: 2 Meatballs 200g lean Pork Mince 1 small Onion, finely chopped 1 Garlic Clove, crushed 1 small Carrot, grated 1 whole Egg, beaten 1 tsp dried Oregano pinch of Chilli Flakes 1 tsp Olive Oil Tomato Sauce 1 small Onion, chopped 1 Garlic Clove, crushed 600g tin Chopped Tomatoes 1 tsp Tomato Puree tsp Chilli Flakes tsp Worcestershire Sauce 1 tsp dried Oregano 1. Place mince in a bowl with the onion, carrot, garlic, chilli flakes, oregano & egg. Mix well & shape into 12 small meatballs. Chill in fridge for 30 mins. 2. Lightly brush a non-stick frying pan with olive oil. Fry the meatballs for about 4 mins until browned all over. Set meatballs aside. 3. For the sauce add onion to he pan & cook until softened; add the garlic & cook for a further 3 mins. Add the remaining sauce ingredients. Simmer for 20 mins. Add extra water if required. 4. Add the meatballs. Cover & simmer for 20 mins. Serve with freshly steamed spinach. 25.5g 19g 15g 313kcal

30 Beef Bourguinon Main Meal Serves: 4 600g Shin Beef, cut into chunks 100g Smoked Bacon, sliced 350g Shallots, peeled 3 large Carrots, cut into thick slices 3 tsp Olive Oil 2 Garlic Cloves, crushed 1 Bouquet Garni* 1 tbsp Tomato Puree 750ml Red Wine *see method 1. Heat a large casserole pan & add the olive oil. Fry the beef golden brown, about 3-5 mins, then turn over & fry the other side until the meat is browned all over. Do this in 2-3 batches, transferring the meat to a colander set over a bowl when browned. 2. In the same pan, fry the bacon, shallots, carrots, garlic and bouquet garni until lightly browned. Mix in the tomato purée & cook for a few mins, stirring into the mixture. Return the beef & any drained juices to the pan and stir through. 3. Pour over the wine & about 100ml water so the meat bobs up from the liquid, but isn t completely covered. Bring to the boil & use a spoon to scrape the caramelised cooking juices from the bottom of the pan. 4. Heat oven to 150c (130 fan) 300f, gas mark Tear off a square of foil slightly larger than the casserole, arrange it in the pan so it covers the top of the stew & trim away any excess foil. Then cook for 3 hrs. If the sauce looks watery, remove the beef & veg with a slotted spoon,& set aside. Cook the sauce over a high heat for a few mins until the sauce has thickened a little, then return the beef & vegetables to the pan. How to Make a Bouquet Garni 1. For a classic bouquet garni, gather together a few fresh parsley stalks, thyme sprigs and bay leaves. 2. Use unwaxed kitchen string to tie the bouquet garni, then add the bundle to the pot. This makes it easy to remove after cooking. 3. To stop the herbs from coming apart in the liquid, you can tie them in a piece of muslin 42g 16g 32g 571kcal

31 Warrior Chicken Main Meal Serves: 2 600g Chicken Thighs 60ml Water 2 tbsp Hoisin Sauce 2 tbsp Honey 2 tsp Ground Ginger 2 Garlic Cloves, minced 1. Preheat oven on 180c (160 fan), 350f, Gas Mark Heat the water, honey, hoisin sauce, ginger & garlic in a large saucepan. Bring to a boil & then reduce heat so sauce simmers for 20 mins. Add the chicken thighs, bring heat up again & turn the thighs until they have a sticky glaze. 3. Place in a roasting dish & into the oven for 20 mins until cooked through. 4. Spoon over any remaining sauce from the sauce pan & serve immediately. 47g 18.5g 29g 523kcal

32 Pork & Aubergine Hotpot Main Meal Serves: 4 750g Shoulder of Pork, cut into chunks 2 Onions, cut into chunks 2 Aubergines, cut into chunks 2 Red Chillies, deseeded & finely chopped 1 tbsp Coconut Sugar 5 Star Anise 1 Cinnamon Stick 1 tbsp Cinnamon 2 tbsp Ground Ginger 1 tbsp Ground Cumin 2 tbsp Thai Fish Sauce 2 tbsp Coconut Oil, melted 1 Lime, juiced bunch of Coriander, stalks chopped 300ml Water 1. Preheat oven on 200c (180 fan), 400f, Gas Mark In a large saucepan heat the oil. Add the pork & brown all over. Takes 4-5mins. Set pork to one side. Next add aubergines & brown all over. Again takes 4-5 mins. Set aside with the pork. 3. Add sugar to the pan, stirring, allow to caramelise slightly. Return pork & aubergines to the pan & mix in the sugar. Add the star anise & cinnamon. Stir again. Now add onions, ginger & coriander stalks. Allow to cook for a few mins. Add fish sauce & about 300ml of water. Bring the hotpot to a simmer & then transfer to a casserole dish. Add the cinnamon stick & chillies. Stir. Cover & cook in the oven for 1 hour. Uncover & mix in lime juice & half the coriander leaves. Return to the oven for 5-10 mins. Scatter over remaining coriander leaves before serving in bowls. 38g 18g 40g 584kcal

33 Chicken & Mozzarella Casserole Main Meal Serves: 6 6 Chicken Breasts, cut into chunks 8 rashers Smoky Bacon, chopped 3 Red Peppers, deseeded & into chunks 2 Onions, chopped 2 Garlic Cloves, minced 1 tbsp dried Oregano 690g jar Passata 1 tbsp Olive Oil 50g Black Olives, sliced 300g Mozzarella, cubed handful of fresh Basil as garnish 1. Preheat oven on 180c (160 fan), 350f, Gas Mark Heat oil in large non-stick frying pan. Add peppers & chicken and sauté until chicken has browned. Remove & put into large casserole dish. 3. Next add onions & bacon and cook for 10 mins. Add this to the chicken. Stir in the passata, garlic & herbs. Cover & cook for 1 hour. 4. Remove from oven add mozzarella & black olives. Stir. Cover & return to oven for 10 mins. 5. Garnish with fresh chopped basil & serve. 44.6g 15.5g 25g 465.4kcal

34 Slow Cooker Chicken Cacciatore Main Meal Serves: 6 1kg Chicken Breasts 3 large Carrots, cubed 200g whole Shallots 4 Garlic Cloves, crushed 2 stalks of Celery, chopped 3 Peppers, mix of colours, chopped 500g Courgettes, diced 3tbsp Coconut Oil 1. Turn slow cooker on HIGH. Place 2 tbsp coconut oil in bottom & allow to melt. 2. Heat a griddle pan until hot and melt remaining coconut on it. Griddle both sides of chicken breast for 2 mins each. 3. Place all the ingredients into the slow cooker. Turn to LOW. Cook for 7-8 hours. Check after 5 hours as may require a splash of water. 35.6g 15.3g 9.6g 290kcal

35 Thai Chicken & Rice Noodles Main Meal Serves: 2 400g skinless Chicken Breast, cut into strips 1 Red Onion, sliced 1 Red Pepper, deseeded & sliced 100g dried Rice Noodles 2 tbsp Sweet Chilli Sauce 2 tsp Fish Sauce 1 tbsp Thai 7 Spice 2 tbsp Coconut Oil 1. Prepare rice noodles according to packet instructions. 2. In large wok melt over high heat 1 tbsp of coconut oil. When oil smoking add onions & peppers. Stir fry for 5 minutes. 3. Add thai spice & fish sauce. Stir. Add chicken & cook for 7 minutes. 4. Finally add the remaining tbsp of coconut oil, sweet chilli sauce & rice noodles. Stir thoroughly. Cook for 2 mins. 21.5g 16g 20.7g 336.3kcal

36 Super Smoothie Smoothie Serves: 4 450g frozen Berries 450g light Strawberry Yogurt 100ml Skimmed Milk 25g Porridge Oats 1. Whizz the berries, yogurt and milk together with a stick blender until smooth. Stir through the porridge oats, then pour into 4 glasses and serve. 8g 18g 1g 117kcal

37 Chocolate Milk Shake Smoothie Serves: 1 2 tsp good quality Cocoa Powder, unsweetened 1 tsp Honey 30g Vanilla Whey 200ml Almond Milk pinch of Cinnamon 3-4 Ice Cubes Place all the ingredients in a high power blender & blend until smooth. Serve immediately. 24g 19g 4g 208kcal

38 Broccoli, Cauliflower & Carrot Salad Side Serves: 4 1 small Cauliflower, in florets 225g Broccoli, in florets 2 Carrots, sliced 3 tbsp Chopped Almonds Dressing 2 tbsp Olive Oil 2 tbsp Red Wine Vinegar 1 tsp Ground Cumin 1. Blanch the cauliflower, broccoli & carrots separately in boiling water, allowing 10 mins for cauliflower & 5 mins each for broccoli & carrots. Drain well & refresh in ice cold water. 2. Heat non-stick frying pan, add the almonds & fry for 3-4 mins until golden. 3. Combine the dressing ingredients. Serve the vegetables at room temperature tossed in the dressing & scatter over the almonds. 5g 11g 13.2g 183kcal

39 Lemon Broccoli Side Serves: 1 100g Broccoli 2 tbsp Lemon Juice 20g Toasted Almonds pinch Chilli Flakes 1. Sprinkle broccoli with half the lemon juice & sprinkle over chilli flakes. Steam for 5+ minutes depending on your taste. 2. Serve with remaining lemon juice sprinkled over & almonds scattered. 7g 13g 11g 179kcal

40 Cauliflower Cheese Side Serves: 6 1 large Cauliflower, in florets 500ml Milk 4 tbsp Plain Flour 50g Butter 100g Strong Cheddar, grated 1 tsp English Mustard 1. Bring a large saucepan of water to the boil, then add the cauliflower & cook for 5 mins. Drain the cauliflower, then tip into an ovenproof dish. 2. Heat oven to 220c (200 fan), 400f, gas Put the saucepan back on the heat & add the milk, flour & butter. Keep whisking fast as the butter melts & the mixture comes to the boil. Whisk for 2 mins while the sauce bubbles and becomes nice and thick. Turn off the heat, stir in most of the cheese & the mustard. Pour over the cauliflower. Scatter over the remaining cheese. 4. Place cauliflower cheese into the oven & bake for 20 mins until bubbling. 13g 15g 15g 250kcal

41 Vegetable Stir-Fry Side Serves: 2 2 Spring Onions, sliced 2 large Carrots, julienned 2 Red Peppers, fine slices 2 Courgettes, julienned 2 tbsp Olive Oil splash of water 1 tbsp Lemon Zest 1 tbsp grated Ginger 2 tsp Chinese 5 Spice 1. In a wok heat olive oil & add the ginger, spring onion & 5 spice powder. Cook over a high heat for 1-2 mins. 2. Add the carrots, red peppers & courgettes. Saute for 5 minutes. Add a splash of water of necessary. Serve immediately. 2g 15g 13.5g 189.5kcal

42 Roasted Mixed Vegetables Side Serves: 6 4 large Beetroots small bag of Shallots, peeled. 3 tbsp Olive Oil 1 small Aubergine, sliced 2 large Carrots, vertically sliced 100g Feta 100g Baby Spinach 1. Preheat oven to 200c (180 fan), 400f, Gas Mark 6 2. Peel & quarter the beetroots & place in large roasting tin along with carrots. Drizzle with half the oil. Roast for 30 mins. 3. Meanwhile peel shallots by submerging them in boiling water & allowing to rest for 5-10 mins. Drain & skin should peel easily away. Add the shallots & aubergine to the roasting tin. Toss together along with remaining olive oil. Return to the oven for 25 mins. 4. Next mix in the baby spinach & crumble the feta over the dish. Return to the oven for 10 mins. Serve immediately with a main meal of your choice. 6.6g 15.5g 10.6g 183.8kcal

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