1kg lean Turkey mince
85g spring onions
½ tsp. garlic powder
½ tsp. salt
½ tsp. black pepper
For the Sauce:
¼ cup Sriracha
3 Tbsp reduced-sodium soy sauce
3 Tbsp rice vinegar
3 Tbsp honey
1 Tbsp grated fresh ginger
3 cloves garlic, minced
- Pre heat the oven to 190 degrees C.
- In a large bowl, mix together the turkey, breadcrumbs, eggs, green onions, garlic powder and salt/pepper.
- Shape the mixture into small meatballs. If made small you can get about 40 and if made a little bigger like a did you can get around 20.
- Spray two baking sheets with low fat cooking oil.
- Space your meatballs out evenly on the baking sheets and bake in the oven for 20-25mins or until browned. (For larger meatballs you will need to cook for around 35mins).
- While the meatballs are baking, combine all the ingredients for the sauce in a small saucepan and bring to a boil over medium heat, whisking continuously.
- Reduce heat and simmer for 8 to 10 minutes (the sauce will start to thicken) then toss with the meatballs.
- I served mine with brown rice and topped with some spring onions.
If you are looking for an amazing meal prep option for lunches throughout the week this is the recipe for you. It is so unbelievably quick and easy to make. Including cooking time it only took me about 40mins! I’ve never used Sriracha sauce before and when I gave it a taste was like oh my goodness that is so hot! I am not one for spicy food so I was a little sceptical. However mixed with the honey and Soy sauce it really does create the perfect blend of sweet and spicy flavours. The sauce is seriously so tasty I would even have it over rice by itself. And guess what there are only 177 calories in 3 meatballs so what are you waiting for! As always if you do try the recipe let me know what you think and if you have any pictures I’ll feature them on my Facebook and Instagram.
2 garlic cloves
8 wholemeal tortilla wraps
low fat cheese (grated)
Large plastic freezer back
- Start off by dicing your onion and then frying it in a small amount of oil in either a wok or frying pan.
- Mince two garlic cloves into your onions and stir until lightly golden.
- Now add your turkey mince and stir to combine it with your onion and garlic.
- When you notice your turkey has browned. Add in your taco seasoning.
- Stir in seasoning and cook turkey for a further couple of minutes making sure it is coated well.
- Remove mixture from the heat and set aside for ten minutes to cool.
- Now divide the meat into 8 portions and place in a line on each tortilla.
- Now sprinkle on a little low fat cheese. (You can skip this stage if you want to be really good).
- Now fold your burrito. You may have your own preferred way of doing this but if not here is a very helpful guide… http://www.huffingtonpost.com/2014/10/20/how-to-wrap-burrito_n_6003430.html
- Roll up each burrito in aluminium foil. Place wrapped burritos inside resealable gallon-sized bag. Label the bag and place in the freezer.
- The burritos will last 30-45 days in the freezer.
- To eat remove from aluminium foil and heat in the microwave for 60 – 90 seconds or until the burrito is heated through and enjoy!
This recipe is literally so handy. I make these on a Monday night and then keep them in the freezer for my lunches. It means I can just literally run in to the kitchen and grab a little foil packet and go! Not to mention they are full of flavour and far far better for you than your average sandwich. The turkey mince is lean and very low fat so you don’t have to feel guilty at all. I particularly like having these burritos coming into the autumn/winter months as it is nice to have some warm comfort food when it is freezing and horrible outside. Also the spice in the taco seasoning gives a little kick to keep you warm. I would usually alternate having a burrito for lunch one day and then maybe soup the next so one batch of these can last me 2 weeks which is brilliant. Not only is this recipe, healthy and handy but it is also cost effective and saves me a few pennies on the weekly shop! 🙂 Please do let me know if you try this recipe and what you think about it and i will feature your review on my blog and facebook!
Ingredients: (Yields 12)
300g ripe bananas (roughly 3 medium bananas)
3 large eggs
2 tablespoons of maple syrup – adjust to your taste
1 teaspoon of vanilla extract
1 teaspoon of ground cinnamon
1/2 teaspoon bicarbonate of soda
1 tablespoon fresh lemon juice
200g ground almonds
1 tablespoon of whole flaxseed plus extra for decorating the top of your muffins
- Preheat your oven to 160 degrees.
- In a large mixing bowl mash together the bananas and butter. (a fork works well for mashing).
- Now add the maple syrup, cinnamon, vanilla, eggs, bicarbonate of soda and lemon juice and mix well with a whisk.
- Add the ground almonds and a tablespoon of whole flaxseed and mix well.
- Grease your muffin tins with butter or low fat spray. Alternatively you can use individual muffin cases.
- Spoon your batter evenly into each muffin cup and top with a pinch of flax seeds.
- Bake in the oven for 20 minutes. You will know if the muffins are done by inserting a skewer into the middle and it coming out dry.
- Allow muffins to cool and eat warm or at room temperature. Remember to store covered, in the fridge and most importantly enjoy!
**Note this recipe can also be used to make a loaf of bread. Use a bread loaf tin. Fill with the mixture and cook for 1hr 10mins. If the bread starts to brown too much during baking cover with a piece of tinfoil.
These little muffins have been a god send for my partner and I. We now have them every morning for breakfast and they make a great guilt-free snack for when you get peckish during the day. There is no flour, sugar or preservatives and each muffin is only 89 calories so you can have more than 1! The bananas, maple syrup and vanilla give these muffins a lovely sweet taste and so when I am craving something sweet this is now my go to snack. The bread is filling and will keep your energy levels up during the day. Almonds are full of Vitamin E and magnesium, and the Omega-3-rich flaxseed which is added means these muffins aren’t just delicious but nutritious as well. Not to mention they smell great when they come out the oven! As ever I would love to hear your feedback if you try this recipe.
150g cream cheese (could use ricotta cheese if preferred)
75g Parmesan cheese, grated
4 tblspn water
1 tblspn olive oil
Salt and pepper
Preheat the oven to 190C/375F degrees.
Cook the spinach until tender. Mix with the cream cheese, half the Parmesan cheese and season with nutmeg, salt and pepper.
- Whisk the eggs with the water and add a pinch of salt and pepper.
- Heat the olive oil in a frying pan on a medium heat and pour in enough egg mixture to make a small, thin omelette. Cook until firm and turn over to cook the over side. Remove and place to the side. Continue to do this until all of egg mixture is used.
- Spoon some of the spinach mixture onto an edge of an omelette and roll up. Place in a shallow gratin dish and repeat using all of the omelettes.
- Sprinkle with the remaining Parmesan cheese and bake for 25 minutes.
I was eager to try this recipe as I absolutely love cannelloni. I thought making it using omelettes would be a real challenge but it actually worked out really well. A good tip is not to overfill your omelette as they are quite thin and prone to splitting. This tasty recipe yields about four portions. The filling was lovely and can easily be adapted for your own tastes. I think next time I will throw in a bit of chicken into the spinach mix to pack it out a little more. This makes a great main as it is extremely filling and much healthier than the pasta versions you would be used to. The dish is packed with protein from both the omelette and Spinach so would be ideal to have after a workout. I really cant get enough of this one and urge you all to try it. Also it is a great way for those of us who are obsessed with cheese to get our fix! As usual let me know if you have tried this and send e your pictures if you would like.
1 large head of broccoli
1 large potato peeled and chopped into cubes
1 Large white onion diced
2 cloves of garlic
500ml vegetable stock
250ml low fat milk
Salt and pepper
- Cut the broccoli into roughly 1 inch pieces. You can cut and add a bit of the stem but discard the main stem.
- Put all the ingredients into a pot except the milk, salt and pepper.
- Put on the lid of the pot and bring to the boil. Once boiling turn down the heat to medium and rapidly simmer for 8-10 minutes.
- Remove the lid and add your milk. Now bring back to the boil and then remove from the heat altogether.
- Now whizz the hand blender until thoroughly mixed together.
- To thicken the soup cook it longer on the stove at a medium/low heat.
- Add salt and pepper to taste.
- Serve with a side of your choice. (I have chosen some gorgeous wheaten bread that my talented partner made *recipe for this to follow).
I was a little sceptical of this recipe when I first made it. I’m not really sure why, maybe it was the colour of the soup that made my brain think this may be healthy but I bet it doesn’t taste great. Maybe the green reminded me of lettuce too much haha! Think again. This soup is so unbelievably tasty. I absolutely love it. Plus it is packed full of nutrients from all that veg! I like to have this recipe for dinner but it would make a great packed lunch too. It makes enough soup for about 3-4 servings so you could easily make it at the start of the week and just store it in the fridge. *I am lucky enough to have a partner who loves to bake. He inherited a great bread recipe from his lovely mum and was able to make us a great side for this dish. Bread isn’t very healthy as we all well know but when eaten in moderation it compliments this soup perfectly.
For those who are interested I will post the bread recipe up here as well shortly.
If you do try this recipe I would love to know what you thought of it and by all means send me some pictures if you’d like.
Enjoy and happy cooking!
Attention attention! This is such a great recipe I’m willing to say that it is my favourite so far! I cant urge you enough to try it. It is simply delicious.
1lb Flank/Skirt steak thinly sliced across the grain
3 cloves garlic, minced
1 tbsp. olive oil
4 spring onions, thinly sliced
1 large white onion diced
roughly 2 small crowns of broccoli florets
2 tbsp. cornflower
80ml low sodium soy sauce
2 tbsp. brown sugar
1 tsp. fresh ginger, minced
⅛ tsp. crushed red pepper flakes
- Slice your steak into thin pieces across the grain. (I actually ended up using scissors to cut the beef as it can be quite tough).
- Heat the oil in a skillet over medium-high heat. Add the beef and cook until well-browned, about 6-8 minutes.
- Now remove the beef from the skillet and set to the side.
- In the same pan that the beef was in add the garlic, white onion and spring onions. Cook for 1 min stirring throughout.
- Add the broccoli to the skillet and cover with a lid for 5 mins. Open pot half way through the 5 mins and give the ingredients a stir. Then replace the lid for the remaining time.
- In a mixing bowl, combine water and cornflower and mix until no longer lumpy. Now add the soy sauce, brown sugar, ginger and red pepper flakes to the same bowl and stir to combine.
- Remove cover from pan and add sauce. Cook until sauce starts to thicken, about 3-5 minutes. Add beef and stir , cooking an additional 2-3 minutes.
- No you are ready to serve ans enjoy!
I cannot stress enough how much I enjoyed this recipe. I would happily eat it most nights for dinner. Also this would be a great one to prep at the start of the week and bring in for lunch during the working week. I choose to serve this with plain noodles as the beef is so flavoursome you don’t really need anything else. However this would also go well with the likes of rice, chips and even mashed potatoes. I absolutely love a good Chinese takeaway but we all know how unhealthy they are. This is a fantastic healthy alternative containing lots of protein as well as a hell of a lot less salt than your usual takeaway whilst still maintaining a mouthwatering full-bodied flavour. Honestly if you decide to try none of my other recipes at least try this one you wont be disappointed. As usual let me know what you think if you do decide to get cooking and of course send me your photos and I will feature them on my FB and blog.
Ingredients: Yields 12 pizza bites
1 head of cauliflower (grated)
1 egg white from a large egg
230g of 1% cottage cheese
1 Tsp Oregano
2 Tsp Parsley
1/4 Tsp Garlic Powder
- Pre-heat your oven to 220 degrees Celsius or for fan ovens 200 degrees Celsius.
- Make sure you have a muffin tin to hand and spray it with low cal cooking spray.
- Grate cauliflower into fine rice like pieces. I used a cheese grater but you could certainly also use a food processor.
- Spray a frying pan with low cal cooking spray and heat at a high temperature.
- Add the cauliflower rice to the frying pan and stir for 6-8 mins until slightly translucent.
- Place rice in a bowl and leave to the side to cool.
- Place all other ingredients the food processor and blend until the mixture is smooth. smooth.
- Combine the mixture with your cauliflower rice in a bowl and mix thoroughly.
- Spoon the mixture into your muffin tray. Make sure that the mixture is pushed down so that it sticks together in the mould.
- Now place your muffin tin the the oven to bake for 25-30 mins.
- Remove tray from the oven and allow the pizza bites to cool in the tray for at least 10mins.
- Serve with a light tomato based pizza/pasta sauce.
This recipe was a pleasant surprise for me having never really been a fan of cottage cheese. it adds just the right amount of cheese flavour to the pizza bite and is delicious without having the added calories of opting for a full fat soft cheese. Therefore you can eat as many of these as you want without feeling too guilty! These are great as a snack when you have that craving for pizza (usually a Friday night for me). Or you could take them to work with you and eat them for lunch. Go on have a treat day without actually having to feel guilty about it! As always I would love to hear from you on what you thought of this recipe. Send photos if you’d like and I will feature them on my FB and blog.
Ingredients (This recipe serves 8 people)
- 340g of whole wheat macaroni
- 2 tablespoons rapeseed oil (I used the low cal spray version)
- 3 medium carrots, sliced
- 100g vegetable risotto (alternatively you can add 2 medium stalks of celery, sliced)
- 1 large white onion, chopped
- 3 cloves of garlic, minced
- 950g skinless, chicken breast trimmed and cut into cubes
- 5 tablespoons of corn flour
- 1 litre low fat milk
- a pinch of salt
- 5 table spoons of hot sauce (I used 4 as I don’t like food being too spicy)
- 120g of crumbled blue cheese.
- Pre heat your oven to 200 degrees C or for fan assisted ovens 180 degrees C
- Bring a pot of water to the boil. Cook the macaroni in the pot for 2 mins less than the recommended time on the package.
- Drain the macaroni and set to the side for later.
- Heat oil in a large pot or wok over medium heat. Add carrots, vegetable risotto, onion and garlic and cook until beginning to soften, about 5 minutes.
- At the same time as your veg is cooking spray some oil in a separate pot and heat on a high temperature. Add chicken to this pot and cook until the meat is no longer pink on the outside. About 7 mins.
- Add this chicken to your vegetables and stir.
- Whisk cornflour and milk in a medium bowl. Add this to your chicken and vegetable mixture with a pinch of salt.
- Bring to a boil over medium-high heat, stirring often, until bubbling and thick enough to coat the back of a spoon, about 4 minutes. Remove from the heat and stir in hot sauce.
- Spread the macaroni in a large baking/casserole dish so that it makes a layer at the bottom.
- Top with the chicken mixture and sprinkle with blue cheese.
- Bake the casserole until it is bubbling, about 30 minutes. Let stand for 10 minutes before serving.
- I served mine in a bowl with a spoonful of sour cream because I am a big baby and cant take the heat!
- Now sit back and enjoy!
I loved this recipe and you can have it so many different ways. With it being only 439 calories per serving with 39.4g of protein how could you go wrong! Its a great idea if you want to make a large meal that will do you a couple of nights as it tastes even better after its has been sitting in the fridge for 24 hours. Also if you wanted to be really naughty and treat yourself at the weekend you could definitely have this over nachos! on a personal note I’ve never been a fan of blur cheese but after using it in this recipe I am a complete convert! In fact I would probably use a little bit now as it tastes delicious.
As always I would love to see your creations if you decide to try this recipe. If you send me a picture I will feature your food on my Facebook and blog.
9 large eggs
2 tins of tuna, flaked (225g)
1tbsp chopped chives
100g grated cheddar (or cheese of your choice)
1/2 large white onion, chopped
75ml skimmed milk
- Preheat oven to to 200 degrees C (180 C for a fan oven)
- In a large mixing bowl beat eggs with a whisk or fork.
- Add the onions, milk, tuna,cheese and a pinch of salt and pepper to the bowl and mix.
- Using a muffin tray spoon in the mixture to each case. The mixture should fill 12 cases. I usually use a silicon muffin tray but if you are using a metal tray make sure to line the cases with baking paper and spray once with low cal spray.
- Now its time to get those babies in the oven!
- Bake in the oven until the egg appears cooked this will take between 15 to 25 minutes depending on your oven.
- Remove from oven and enjoy!
I absolutely love this recipe and attribute it to much of my weight loss. I eat two fritattas for lunch most days now instead of a sandwich. Which if you think about cuts down on 10 slices of bread that i would have consumed in my work week! They really are fab and fill you up. By the way you can substitute the tuna for anything that you fancy so that you won’t get bored of eating them! My preferred substitute is ham. I would love your feedback on this recipe and if you do decide to make them yourself send me some pictures! My email is firstname.lastname@example.org if you send me your pictures I will post them here on my blog. I can’t wait to see your creations.