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Serves 2 Ingredients4 rashers lean bacon, chopped 1 red and green pepper, chopped 2 onions, chopped 100g mushrooms, chopped 225g frozen runner beansMethodPlace bacon with fat trimmed off, in non-stick pan or wok. Cook until lightly browned. Add all other ingredients except beans and cook for 5 minutes. Add bean and cook for further 3 minutes or until water is absorbed from beans.
FREE MEAL Serves 4 Ingredients4 chicken breasts 4-5 spring onions, thickly sliced 1 clove of garlic, peeled and finely chopped 1 red, green or yellow pepper, de-seeded & sliced 1 tbsp soy sauce 1 tbsp tomato puree 1-2 tbsp. Wine or cider vinegarMethodSlice the chicken into thin, bite-size pieces. 'Dry-fry' the white part of the onions and the garlic for 1-2 minutes. Add the sliced chicken and stir-fry for 2-3 minutes. Add pepper and continue to stir-fry for another 2-3 minutes or cook until the chicken is tender. If it begins to stick, add a tbsp of water. Mix the soy sauce, tomato, and the vinegar together, add to the chicken mixture, stirring well. Add sliced green…
Serves 2 Ingredients2 grilled chicken fillets 2 apples, cored and chopped 16 cherry tomatoes ½ a cucumber chopped 2 stalks celery thinly sliced 30g walnuts Handful of spinach and rocket leaves 1 tbsp freshly squeezed lemon juice 2 tbsp balsamic vinegarMethodPut the apple pieces into a large bowl, sprinkle with lemon juice Add spinach leaves, rocket, and chopped chicken pieces, tomatoes, celery, walnuts and cucumber. Pour the balsamic vinegar over the salad and serve with lemon wedges.
Serves 2 Ingredients15ml fresh lemon juice 15ml extra-virgin olive oil 15ml water 10ml Dijon mustard 1 tsp chopped fresh oregano 0.5g freshly ground black pepper 450g boneless top sirloin steak, cut into 1\" squares 1 large red pepper, cut into 1\" pieces 12 large mushrooms 200g cooked brown rice 30g pine nuts, toastedMethodIn a large bowl, whisk together the lemon juice, oil, water, mustard, oregano, and black pepper. Add the steak, pepper, and mushrooms, tossing to coat. Alternately thread the steak, bell pepper, and mushrooms on each of 4 metal skewers. Set aside. Prepare the rice according to package directions. Keep warm. Meanwhile, place the kebabs on a grill. Grill uncovered, turning occasionally for 8 to 11…
This chicken is good with either rice or pasta. Add 1 carb per 30g uncooked weight. Green beans make a nice side dish. FREE Serves 4 Ingredients4 skinless, boneless chicken breasts ground black pepper to taste 1 tsp garlic salt Spray olive oil 2/3 onion, thinly sliced 80ml balsamic vinegar 2 cans diced tomatoes 1/2 tsp dried basil 1/2 tsp dried oregano 1/2 tsp dried rosemary 1/2 tsp dried thymeMethodSeason chicken breasts with ground black pepper and garlic salt. Heat a medium skillet, spray with oil and brown the onion and seasoned chicken breasts. Pour tomatoes and balsamic vinegar over chicken, and season with the herbs. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes.
This is a flavoursome one-pot meal, best served with a salad. High in carbohydrates, it's especially good for active people. Serves 2 Ingredients1 teaspoon olive oil 2 chicken breasts (about 112g each), skinned and sliced 2 teaspoons butter 1 large red onion, sliced 1/2 medium red pepper sliced 1/2 teaspoon dried rosemary leaves 60g basmati rice, dry weight 2 cups prepared chicken stockMethodHeat the oil in a medium to large saucepan, add the chicken and cook, stirring, over medium heat for about 10 minutes or until beginning to brown. Transfer to a plate. Melt the butter in the same pan, add the onion and pepper and cook for about 5 minutes or until soft. Add the rosemary…
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