Energy per serving (220g) 461
Almond-covered fried hen
Carbs (g) 3.9
Protein (g) 44
Fats (g) 30
Fibre (g) 5.8
Serves: 2
Preparation time: 10 minutes
Cooking time: 20 minutes
What you’ll want
2 free vary hen fillets
1 free vary egg
2 tbsp entire milk or almond milk
80g almond flour or floor almonds
1 tsp paprika
Sea salt
Freshly floor black pepper
Coconut oil for frying
Technique
Preheat your oven to 190°C.
Slice every hen fillet lengthways into 2 even strips.
In a shallow bowl, whisk the egg and milk collectively.
Mix the flour/floor almonds and seasoning in one other shallow bowl.
Dip a hen strip into the egg combination, switch to the flour combine and coat generously. Put aside on a plate close by and repeat for the remaining strips.
Soften some coconut oil in a big, non-stick pan over a excessive warmth and fry the hen for two to three minutes all sides till turning golden and crispy.
Switch to a baking sheet and place within the oven for 10 minutes till the hen is cooked via and golden brown on the surface. Serve with roast greens and baked candy or common potato.
Recipe extracted from Eat Up, Elevate Your Recreation: 100 simple, nutritious recipes that will help you carry out higher on train days and relaxation days by David Daley, Gill Books, £18.99
Traditional beefburger
483 cal
P39g
C48g
F15g
Takes 10 minutes
What you’ll want
150g 5% fats beef mince
5ml olive oil
5g plain flour
1 tsp dried basil
½ tsp salt
5 x sprays butter-flavour cooking spray
¼ onion, finely chopped
70g sesame-topped burger bun
10g tomato ketchup
10g tomato relish
2 gherkin slices
1 slice of tomato
Small handful of child spinach
Technique
Put the meat mince, olive oil, flour, dried basil and salt in a big bowl and blend completely together with your fingers. Type the combination into a big ball, then press right into a 2cm-thick burger patty.
Spray a small frying pan with the cooking spray, set over a excessive warmth and add the burger patty and onion. Prepare dinner the burger for 1 minute on all sides to seal the meat. Then cut back the warmth to low-medium and cook dinner for an extra 3 minutes on all sides.
Slice open the bun and unfold over the ketchup and relish. Then add the cooked burger and onion adopted by the gherkin, tomato and spinach. Serve.
Recipe extracted from The Health Chef: Nonetheless Tasty by Graeme Tomlinson (Ebury Press, £16.99)
Rooster Pad Thai
506 cal
P41g
C45g
F18g
Takes quarter-hour
What you’ll want
50g recent rice noodles
5ml olive oil
5g brown sugar
150g skinless hen breast, minimize into 4cm items
1 tsp garlic powder
50g recent bean sprouts
2 spring onions, finely sliced
Juice of ½ lime, plus a wedge to serve
10ml mild soy sauce
10ml fish sauce
1 purple chilli, deseeded and finely chopped
1 medium egg
10g unsalted peanuts, crushed
Small handful of freshly chopped coriander
Black pepper
Technique
Half-fill a medium saucepan with water and convey to the boil. Add the noodles and simmer for 4–6 minutes till tender. Drain and put aside.
Whereas the noodles are cooking, put a medium frying pan over a medium warmth, then add the oil, brown sugar, hen and garlic powder. Prepare dinner for five minutes.
Cut back the warmth, then add the bean sprouts, spring onions, lime juice, soy sauce, fish sauce and purple chilli, then season with pepper and cook dinner for an extra 5 minutes.
Crack within the egg and stir completely for 3–4 minutes.
Plate up the noodles, adopted by the hen combination, garnishing with the crushed peanuts, lime wedge and chopped coriander.
Recipe extracted from The Health Chef: Nonetheless Tasty by Graeme Tomlinson, Ebury Press, £16.99
Pulled Tofoo and barbeque sliders
Serves: 4
Preparation: quarter-hour
Cooking: 25 minutes
What you’ll want
2 x 225g packs Smoked Tofoo, drained and dried
2 tbsp vegetable oil
2 tbsp darkish soy sauce
1 tsp smoked paprika
1 tsp gentle chilli powder
1 tsp garlic powder
200ml ready-made barbecue sauce
8 small bread rolls
For the apple slaw
½ purple apple, cored and grated
½ inexperienced apple, cored and grated
½ purple onion, very finely sliced
¼ white cabbage, finely shredded
3 tbsp mayonnaise
2 tbsp yoghurt, dairy or non-dairy
1 tsp wholegrain mustard
Sea salt and floor black pepper
Technique
Preheat the oven to 180°C/160°C fan/350°F/fuel mark 4. Line a baking tray with baking paper.
Grate the Tofoo on the massive aspect of a grater and place in a mixing bowl. Add the vegetable oil, soy sauce, smoked paprika and the chilli and garlic powders, and toss till the Tofoo is effectively coated. Spoon the Tofoo on to the lined baking tray and bake for 20–25 minutes, tossing midway via cooking.
In the meantime, make the apple slaw. Combine collectively the apples, onion and cabbage. Combine collectively the mayonnaise, yoghurt and mustard, and fold into the apple, onion and cabbage. Toss to cowl and season effectively.
Pour the barbecue sauce right into a small saucepan and add a splash of water. Warmth and depart to simmer.
Slice the bread rolls in half and flippantly toast.
Add the Tofoo to the pan of simmering barbecue sauce and stir to coat. Spoon the ‘pulled’ Tofoo on to the toasted rolls and high with a spoonful of apple slaw. Serve instantly with a pile of napkins.
Recipe extracted from The Tofoo Cookbook by The Tofoo Co., Ebury Press, £16.99x
Grilled wild halibut with heritage carrots, new potatoes, sprouts and lovage
January is a superb time to reset, develop new targets for the 12 months forward and to get again right into a routine of maintaining a healthy diet once more. That is each a light-weight and well being recipe, that’s packed filled with flavour, vitamins, and omega 3, making it an excellent dinner choice for this time of 12 months.
Many people are in dire want of introducing extra fish dishes into our diets because the well being advantages are infinite. Made utilizing little or no dairy, native rapeseed oil, carrots, sprouts and lovage oil to separate the sauce, this dietary recipe makes 4 servings.
It’s also finest served with poached new potatoes on the aspect.
Chris Rees is the Head chef at The River Room Restaurant at Galgorm Spa and Golf Resort. Discover out extra at: www.galgorm.com/river-room
What you’ll want
(Serves 4)
Approx. 1.1kg of trimmed halibut (different flat fish comparable to turbot or brill will work nice additionally)
400ml of fish inventory from the halibut bones
1 stick of lemongrass
1 orange
250g of Brussels sprouts
600g of heritage carrots
2 shallots
50g of lovage (parsley, dill or chervil will work additionally)
800g of child potatoes
50ml of rapeseed oil
Lemon, butter, salt for cooking
Technique
For the greens
Firstly, begin by getting ready the greens. Peel the carrots and simmer in salted water, cook dinner them entire till comfortable. Take away carrots from the water after which poach the sprouts for round 3 minutes and take away. The potatoes can now be added to the water, gently cooking till comfortable. As soon as cooked, rigorously the potatoes with a small sharp knife.
Trim the carrots into small round shapes and preserve any leftover trims for the sauce.
Take away the outer leaves from the sprouts and preserve apart, the centre ought to nonetheless be agency and fairly uncooked.
Thinly slice the centres of the sprouts and add to a sizzling saucepan with somewhat butter, season with salt and stir till comfortable.
For the sauce
Peel and slice the shallots and add to a heat pan with oil and butter
Crush and add the stick of lemongrass adopted by the carrot trim, sweating this combination for round 5-10 minutes till comfortable. Subsequent, add the juice and zest of the orange and cut back earlier than including the fish inventory
Carry the sauce as much as a delicate simmer after which switch it to a meals processor and mix till it is extremely easy. Go via a nice sieve and test the seasoning then return to a clear saucepan and put aside.
To complete and assemble the dish
Activate the grill and permit it to succeed in its highest temperature, lay out the items of fish on a non-stick baking sheet and brush with somewhat rapeseed oil. Season and place beneath the grill for round 5-6 minutes till virtually cooked. The fish ought to begin to flake however really feel sizzling and nonetheless barely agency within the center, enable this to relaxation.
Whereas the fish is resting, warmth up the thinly sliced carrots and sprout leaves on a small tray. Subsequent, return them to the pot with the buttered sprouts and convey to the warmth, together with the carrot and halibut sauce.
Warmth the peeled potatoes up within the remaining rapeseed oil together with the thinly sliced lovage.
To assemble, place a spoonful of the nice and cozy shredded sprouts within the centre of a sizzling plate, add the piece of fish, adopted by the sauce. Place the slices of carrot and sprout leaves on high and somewhat of the surplus lovage oil spooned over the fish. The potatoes could be served on the aspect.
