protein

Keralan King Prawn Coconut Curry

Keralan King Prawn Coconut Curry

Serves 4

This is a wonderfully fresh, creamy and perfectly spicy. It tastes totally amazing, it is full of protein and low in fat because I used light coconut milk. The added bonus is, it is super fast!

Juice of 1 Fresh Lemon

500g Raw Tiger Prawns, shells off and de-veined

2 tbsp Ground Nut Oil

1 Onion, finely chopped

1 tsp Turmeric

6 Green Cardamom Pods, give them a wee bang to split slightly

1 tsp Chilli Powder

1 Cinnamon stick

3 Cloves Garlic, crushed

3cm Root Ginger, finely grated

Tin of Light Coconut Milk

Fresh Coriander

Maldon Sea Salt

Start by tossing the prawns in the lemon juice and set aside whilst you get on with the rest.

Heat a heavy based pan add a tablespoon of oil, add the onion and cook on a medium heat for around five mins, until softened but not coloured.

Add the Turmeric, cardamom pods and chilli powder. Cook for two mins until fragrant.

Add a dash more oil, throw in the Cinnamon, Ginger and garlic. Cook for a further 2 mins until cooked through.

Add the coconut milk and bring to the boil.

Season with salt.

At this point, throw in the prawns and cook for 2-3 mins until prawns are cooked through.

Serve with basmati rice and chopped fresh Coriander.

Boom! Lush!

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Spaghetti with Turkey Meatballs

Make your start to the week super healthy with this tasty, high protein, low fat dish. As an added bonus, it is made in minutes!

Turkey Meatballs (around 12 make your own or buy them)

1 Onion, finely chopped

2 Cloves Garlic, crushed

Jar of Passata

Chopped Fresh Parsley

Parmesan to serve

Olive oil

Wholewheat Spaghetti

Malden Sea Salt and Black Pepper

In a sauté pan, add a dash of oil and when hot soften the onions for around 5 mins.

Add the meatballs and continue to cook until starting to brown all over. Ensure you do not burn the onion.

Add the garlic and cook for another few minutes.

Now throw in the passata and cover the pan, cook gently until meatballs are cooked through. Roughly 20 mins.

If necessary add a dash of water to loosen the sauce.

Cook the pasta and when done, drain and toss with the meatballs and sauce.

Serve in a pasta bowl with lots of fresh Parmesan and freshly chopped parsley.

A tasty guilt free start to the week.

Zingy Fresh Tuna and Herby Beans

Zingy Fresh Tuna and Herby Beans

This little number is packed full of healthy goodness and a tonne of protein. However, that is just a wee bonus for this delicious dish! It is so packed full of flavour it is restaurant worthy and so full of goodness! Guilt free decadence!!!

Ps if you don’t have tuna or don’t like it….i used salmon and it was gorg too!!

Serves 4

4 Tuna Steak

1 Small Red Onion, sliced finely

1 Red Chilli, chopped

2 Lemons

Few handfuls Mixed Herbs (basil, chives, parsley, mint) finely chopped

2 Tins beans, Cannellini or Borlotti

1 Red Chilli, finely sliced (optional)

Three Handfuls of Mixed Herbs, finely chopped

Maldon Sea Salt and Freshly ground Black Pepper

Extra Virgin Olive Oil

Start with the beans. Drain and put them in a pot with a few glugs of the Olive Oil, don’t boil, just gently warm.

Once warm, add the chilli, red onions, lemon juice and season to taste.

Set aside and heat a hot Griddle pan, when super hot, add the fresh tuna to the pan and sear for a minute each side to ensure it is nice and pink in the middle. If you want it done more, you’re mad, but feel free! 😂

At this point, throw the wonderful herbs into the beans and adjust seasoning if need be.

Serve piled on a plate topped with the tuna! Total lushness!

Chicken Singapore Noodles

SINGAPORE CHICKEN NOODLES

I love Singapore Noodles from the Chinese but hate the way I feel after and the amount of fat! This is a super quick meal, especially if all the chopping and prep is done in advance! This passed the taste test with all three of my children!! RESULT!!

100g Dried Vermicelli Rice Noodles

1 Red Chilli (optional)

1 tsp Ginger Paste

1 tsp Garlic Paste

2 Spring Onions, finely sliced

3 Free Range Eggs

500g Chicken Thigh Fillets, trimmed and cut into small pieces

100g Green Beans, topped and cut in half

150g Peas, fresh or frozen

2 Carrots, juliennned

1 Small Red Pepper, finely Chopped

Sauce:

1/2 tsp Mild Curry Powder

1/2 tsp Medium Curry Powder

1 Large tsp Turmeric

2 tbsp Soy Sauce

1 tbsp Shaoxing Wine

1/2 tbsp Fish Sauce

Start by soaking the noodles in boiling water for three minutes, drain and refresh under cold running water.

Put all the sauce ingredients into a bowl and using a small whisk or fork, combine well.

Add the smallest dash of oil to a pan, as the thighs will release a bit of fat. Heat the oil and then fry the chicken in two batches until nicely browned. I tend to drain all the fat away to keep it as healthy as possible. This is done by periodically tipping into a sieve.

Remove from the pan, add a dash more oil, heat, then add the chilli, fry for a minute before adding the Ginger and garlic pastes. Continue to cook for another thirty seconds,

At this point, add the eggs and fry in a kind of omelette/scrambled egg format until it is in small pieces.

Add the red pepper, green beans, carrots and the sauce ingredients . Cook for around three to five mins until the beans are just cooked.

At this point, add the noodles and toss everything well to ensure noodles are well heated and everything is coated in sauce.

Feel free to leave the chicken out for a vegetarian version or use pork or prawns.

Lusharama!!

Protein Rich Healthy Curry

Protein Rich Healthy Chicken Curry
Are you just loving the catchy wee name of this curry!?😂


I created this last night as I wanted a curry to fill me up without the need for too much rice! I guess a kind of curry/stew!

Full of chicken and kidney beans and super low in fat it is an all round wonderful tasty curry. I also love a curry as you never feel cheated on taste and flavour when eating healthily. Steamed chicken and veg is simply 🤢
4 Large Chicken Breasts

1 pack of Fine Green Beans cut into pieces

1 or 2 Large Onions, finely Chopped

2 Cloves Garlic Crushed

4cm Ginger Grated

1 Can Chopped Tomatoes

1 Can Kidney Beans

2 tsp Mild Curry Powder

2 tsp Medium Curry Powder

1 1/2’tsp Turmeric 

2 tsp Garam Masala

2 Large Handfuls Baby Spinach

1 Can Light Coconut Milk

Juice of one Lime

Rape seed oil

Maldon Salt and Black Pepper
Add oil to a large pan and add the onions, cook gently for around 8 mins until nice and soft and golden.

Add the garlic and ginger and cook for another few mins.
Chuck in the chicken and cook it until it is beginning to brown.
Add all of the spices and cook for two minutes.
Add the tomatoes, beans and coconut milk. Bring to the boil, turn down and cook for twenty minutes.
Add the drained kidney beans, cook for a further ten mins.
At the end throw in the spinach and the lime juice.
Add salt and pepper to taste.
❤❤❤

Healthy Takeaway Alternative 

Healthy Chicken Korma


Just because you have decided to make a healthy start does not mean you have to miss out on your favourite dishes. A bit of creativity and boom, a healthy alternative with no cream is created! The fact that my husband did not even notice it was the healthy option speaks volumes!!
Serves 5
5 Chicken Breasts, chopped into big cubes

2 Onions, roughly chopped

1 Green Pepper roughly chopped

1in Piece Ginger, chopped

3 Garlic Cloves, chopped 

2 tsp Turmeric

1/2 tsp Paprika

1/2 Cinnamon Stick

1 tsp Coriander Powder

1/2 tsp Chilli Powder

1 tsp Cumin Powder

1 tsp Ground Ginger

2 tsp Garam Masala

2 tbsp Ground Almonds

1 Tin Low Fat Coconut Milk

2-3 tbsp 0% Fat Greek Yoghurt (the nice thick Fage one!)

1 tbsp Mango Chutney 

Rapeseed Oil or Coconut Oil 

Fresh Coriander to Serve
Add the onions, green pepper, ginger and garlic to a food processor and whizz until it is a nice fine paste.
In a large casserole (preferably non stick as you can get away with less oil!) heat a splash of oil. Add the paste and cook gently for around 5 mins.
Add the chicken and cook for a few mins.
Add the rest of the spices and cook for 2 mins.
Add the coconut milk and cook for 20 mins with the lid on. Stir periodically.
Stir through the Greek yogurt and the mango chutney add a little more yoghurt if it is too thick.
Serve with brown basmati rice and some fresh coriander. Delish!

Tuscan White Beans

TUSCAN WHITE BEANS


I totally adore beans (except for baked beans!!😂) they are so versatile and can be made super tasty in minutes! Full of protein too (roughly 11g per serving!!)they make the perfect accompaniment to many meals.

I had mine with a fillet steak and my little birdies had theirs with sausages!!
2 Garlic Cloves, crushed

Pinch Chilli Flakes

1 Plum Tomato, chopped

1 Sprig Fresh Rosemary

2 Cans Cannellini Beans, drained and rinsed

1 Handful Parmesan Cheese

1 tbsp Chopped Fresh Parsley

50ml Water

Olive Oil

Malden Sea Salt and Black Pepper
Begin by heating a dash of olive oil in a frying pan.
Add the garlic and chilli flakes, gently fry for a minute, taking care not to burn the garlic.
Add the chopped plum tomato and rosemary and cook gently for a couple of mins.
Add the cannellini beans and cook for around 5 mins, crush them up a little as you cook them.
Remove the rosemary, add the water and Parmesan and thoroughly combine.
It should be nice and creamy and not too dry. If too dry, add a dash of water. If too wet, keep cooking for another few mins.
Stir through the parsley and serve! Yumsters 😋

#beans #tuscan #protein

Carpaccio of Beef

Carpaccio of Beef
Serves 4

Carpaccio of Beef

What can I say…this is my food heaven! It is a bit hard to find in sunny Northern Ireland, so there was nothing else for it but to make it myself! It is so amazing even my kids love it! I think I will hide the next time I make it as I am not a fan of sharing my Carpaccio!!

Use the best quality fillet steak you can find. Slice her up, throw the dressing on, pour a large glass of red wine and enjoy!

500g Beef Fillet
Rocket
Parmesan

Sauce:
2 Large Egg Yolks
3 tsp Dijon
2 tbsp Lemon Juice
Olive Oil
Maldon Sea Salt and Blak Pepper

Put the meat in the freezer for 30-40 mins to have it really cold.

Take it out and trim off any pieces of fat.

Cut into slices around the thickness of a pound coin.

Place between two bits of cling film and flatten with a heavy pan or mallet.

Arrange nicely on your plates.

Season with cracked black pepper and Maldon Sea Salt.

For the sauce:

Put the egg yolks p, lemon juice and salt in a bowl and using a small whisk, mix it all together.

Then, bit by bit whisk in roughly 75-100ml of olive oil to make a smooth emulsion.

This can be made ahead, cover and keep in the fridge.

When you are ready to eat, drizzle it over the beef, arranged as above.

Enjoy the biggest taste sensation of your life! ❤️❤️❤️❤️