Recipes

Macro Friendly Recipes to help you toward your health and fitness goals. A mixture of sweet and savoury dishes.  How to make your favourite dishes more macro friendly.

Everybody loves a curry, in fact I am pretty sure I read that it is now the nations favourite take-away. But takeaways are so full of fat and high in calories, you are much better trying to make your own version at home! I have a recipe on here for a quick curry which I like to make on occasion. However, I had some beef to use know that it tastes much better when you cook it for longer, so I dug out my slow cooker (which i completely forgot we had) and decided to try and put something together. It turned out pretty well so I have decided to share it with you.

Slow cooked healthy beef curry

If you don’t have a slow cooker, you can cook this in a pot in the oven on a very low heat for a similar amount of time.

Best thing about this is you can prepare it the night before, or in the morning before work, and then you come home to your kitchen smelling delicious and dinner ready to be served almost immediately!

Ingredients for two portions.

Beef and marinade:
200g Beef chunks
50g fromage frais or fat free greek yoghurt
ground cumin
ground coriander
tumeric

Curry:
frylight
1 large onion (red or white)
1 red pepper
400g chopped tomatoes
1 stock cube made up
juice half a lemon
1 tsp ground coriander
1 tsp ground cumin
1/2 tsp tumeric
1 tsp garam masala
1 tsp dried chillis
1 1/2 tsp ready chopped garlic
1 tso ready chopped ginger
1 fresh red chilli
1 tbsp tomato paste
salt and pepper
fresh coriander

#1 Mix together beef, fromage frais and spices making sure evenly coated. Cover with cling film and leave to marinade in fridge for as long as you can. Minimum 1 hour but overnight is probably best. (I only did an hour and it was still delicious!)

#2 Heat a large frying pan and spray liberally with frylight. Add the beef mixture and stir for about 5 minutes or until beef is fully sealed (brown on all sides!)

#3 Once sealed add in the chopped onion and red pepper, fry for a further 4-5 minutes and the onion should start to soften.

#4 Add the spices as well as the garlic, ginger and chilli and cook for 3 minutes. Your kitchen should start smelling delicious by now!

#5 Stir in the tomato paste, stock, chopped tomatoes and lemon juice and bring to a simmer. Now transfer to your slow cooker and cook on low for 5-6 hours.

#6 Have a taste and add in any salt or pepper as needed. Then serve with your side of choice and a sprinkling of fresh coriander for added flavour and freshness!

Perfect for a cold winters night!

Love Abi xxxx

January Blog a Day 12/31

I fancied something a little bit different to my usual veggie scramble for breakfast this morning, and as I had seen a few variations of this recipe floating about recently, so I decided to try and put my own spin on it using some of my own personal favourite flavour combinations!

Makes a change to your boring bland beige toast or cereal on a morning that is for sure!

A hit of veggies and protein in a spicy flavoursome sauce. Yum. If you don’t have time on a weekday morning than have it for dinner, or save it for the weekend. I may be biased but would highly recommend you give it a go!

Feta and Sundried tomato shaksuka

Ingredients
2 eggs
200g chopped tomatoes
30g feta cheese
20g sundried tomatoes
30g pepper
30g mushrooms
50g courgette
30g red onion
100g baby spinach
1/2 tsp ground cumin
1/2 tsp smoked paprika
1/2 tsp ready chopped garlic
sprinkle of dried chilli flakes
salt and pepper
frylight

Method

#1 Spray a pan with frylight and then add in your chopped vegetables. Season well with salt and pepper. Stir and cook for a couple of minutes

#2 Add the garlic and spices, chilli flakes to taste then the spinach, allow to cook until spinach has fully wilted down.

#3 Now pour in your chopped tomatoes and give it a good stir for a further couple of minutes.

#4 Make little wells in your mixture and crack in the eggs.
#5 Sprinkle on your diced feta and chopped up sundried tomatoes.

#6 Cover and cook until egg whites are done – should take about 5-6 minutes for egg whites to cook but yolks remain runny!

Feta and Sundried tomato shaksuka

Deeeeelicious and hit the spot this morning!

Give it a go 🙂

Love Abi xxxx

January Blog a Day 5/31

Need to spruce up boring chicken breasts? Give this recipe a try!

(PS Apologies for the photo quality on this post – dark wintery nights do not provide the best lighting!

Spinach, Ricotta and Sundried Tomato Chicken - healthy

1 chicken breast
50g baby spinach
30g Ricotta
100g Passatta
1tsp ready chopped garlic
20g Low fat cheese – grated
Paprika
20g sundried tomatoes

Pre- heat oven to 200 degrees.

In a dry pan, wilt the spinach (i like to tear mine up so not as many big chunks). Add the ricotta and stir to melt. Season with salt and pepper. Chop the sundried tomatoes up and add to the mixture.

Slice chicken breast in even instalments; taking care not to go all the way through

Spinach, Ricotta and Sundried Tomato Chicken - healthy
Spoon the mixture into the slits of the chicken.

In an oven proof dish, combine the passatta and chopped garlic. Place the chicken on top. Sprinkle over some paprika and the grated cheese.

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Pop into the oven for 25minutes or until chicken is cooked through.

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Love Abi xxx

Spinach, Ricotta and Sundried Tomato Chicken - healthy Hasselback Butternut Squash

I had seen photos of this idea floating around social media for a while so figured it was about time that I tried it out myself! So armed with a knife, some potatoes and a butternut squash I got to work one Sunday afternoon.

Hasselback Butternut Squash

I chose the flavours to try and compliment each vegetable. I love the sweetness of butternut squash so added some extra ‘maple syrup’ to really bring this out. I used Walden Farms pancake syrup as I didn’t have any ‘real’ syrup in the house, this has zero calories so an extra bonus. I get mine from Musclefood. But you could sub for the real thing if you want, just be wary that this will increase calorie content.

Walden Farms Pancake Syrup

Garlic, rosemary and parmesan are a tried and tested combination so I knew that it would work well here. I cheated and used a jarred seasoning from Sainsbury’s; it contained polenta which made the outside of the potatoes extra crispy.

Sainsbury's Roast Potato Seasoning

Both are great ideas for a different side dish this winter. Although they may a little bit longer prep time depending on how many you are doing, they are sure to make a statement when you bring them out at the dinner table!

Hasselback Roasted Maple Butternut Squash
1 butternut squash
10g Butter
10g Pancake syrup (or maple syrup)
Salt and Pepper
Low calorie cooking spray

Pre heat an oven to 200degrees, and prepare a baking tray with foil.

Hasselback Butternut Squash

Half your butternut squash length ways using a sharp knife and then scoop out the seeds from the middle. Peel away the skin and the outer white layer so you are just left with the bright orange flesh.

Hasselback Butternut Squash

Pop in the baking tray, spray with low cal spray and season. Then bake for about 20minutes.

After 20minutes the flesh of the squash should be soft enough to slice. Use a sharp knife and slice, making sure not to go all the way through the flesh. (Tip = put a wooden spoon alongside!)

Hasselback Butternut Squash

Melt the 10g of butter and mix wth syrup. Using a pastry brush, carefully coat the butternut squash. Put back into the oven for a further 15minutes.

Re-baste the squash with remaining mixture and then finish off for a further 15minutes.

Orange skin should be nice and blistered, plus it will smell amazing!!

Hasselback Butternut Squash

Hasselback Roasted Rosemary, Parmesan and Garlic Potatoes
Potatoes (waxy ones work best – Jersey royals would be the best and my favourite!)
Ready chopped garlic
Butter
Parmesan cheese (or any hard italian cheese)
Sainsbury’s Roast Potato seasoning
Salt and Pepper
Low calorie cooking spray

Pre heat oven to 200 degrees and prepare a baking tray.

Hasselback Parmesan and Garlic Potato

Depending on size of potato, place on a wooden spoon and slice through at intervals creating the hasselback effect.

Spray with low cal spray and season with S&P, and a sprinkle of the sainsbury seasoning, then pop into the oven for 30 minutes.

Hasselback Parmesan and Garlic Potato

Melt the butter and combine with cheese and garlic.

Take potatoes out of oven and spread mixture evenly amongst them, making sure to get some in between the slits.

Pop back into the oven for a further 30minutes or until potatoes are blistered and cooked through.

Hasselback Parmesan and Garlic Potato

I love this idea, and it definitely looks like something special on your dinner plate! Christmas Dinner inspiration for you!

Love Abi xxx

What did I learn today?

It is really hard to take a pretty photo of a Sausage Casserole!

Heck Chicken Sausages Casserole

Unexpectedly I had an evening without clients on Friday night, which meant I had some more time to cook up something delicious rather than a quick thrown together Chicken, Broccoli and Rice meal after a late night at the gym; which although I love, can get a bit boring every night of the week!

I noticed the Morrisons near me have started selling the HECK Chicken sausages, so when a client mentioned she had used them to make a cassorole, I knew exactly what I wanted for dinner on that particularly cold evening! Heck chicken sausages are a brilliant substitute for pork sausages, which are usually really high in fat. They taste great.

Heck Chicken Sausage Casserole

My personal favourites are the Chicken Italia ones, but they also do a Smoked Paprika variety and Zesty flavour. I would recommend them all. Quite a few supermarkets now stock them, but you can also order online which I have done on a couple of occasions and then just popped them in the freezer. It is a sad day when I run out!

So; sausage casserole with a ton of mashed, steamed, sautéed and roasted vegetables was on the menu.

Heck Chicken Sausage Casserole and vegetables. Healthy

(I will do another post on my favourite way to roast vegetables so keep an eye out!)

It didn’t take long to put this together on the evening, however you could do it before you go to work on a morning in a slow cooker instead. I like to put a lot of black pepper in, but season according to your taste! You don’t need to add in the gravy granules, but I like the depth of flavour which it adds. The Worcestershire sauce is a must!

Ingredients
Heck Chicken Italia Sausages
Half a leek
50g Red onion
100g Mushrooms
1 tsp ready chopped garlic
2 tbsp Worcestershire sauce
200g Passatta
1 tsp low salt gravy granules
Salt and Pepper

How to:
Pre heat oven to 200degrees.
Slice the leek and red onion and soften in a pan with a splash of water, the garlic and some salt.
Meanwhile brown the sausages in a frying pan.
Chop the mushrooms and add to the leek mixture.
Add the passatta, Worcestershire sauce, gravy granules and give it a good stir. You will probably need to add a little bit of water at this point too.
Season to taste.
Put sausages into an oven proof dish and top with casserole mix, then pop in oven for about 20-25 minutes.
You may need to add a splash of water to the mix after cooking depending on how thick you like your gravy!

Heck Chicken Sausage Casserole and vegetables. Healthy

Still a working dinner….

I served mine with some colcannon mash, sautéed sprouts (LOVE them, check out my recipe here), steamed broccoli and roasted root veg. YUM.

Love Abi xxx

PS Heck chicken sausages make a mean sausage sandwich too 🙊

Heck Chicken Sausage Sandwich. Warburton's Bagel Slim