protein

Chicken and Spinach Curry

If you are looking for an alternative to an Indian treat, look no further. This curry is packed with flavour as well as protein and many other nutrients making it a total guilt free eat.

3 Garlic Cloves Chopped Roughly

1 Onion, Chopped

1 inch piece of Ginger, peeled and chopped

2 tsp Ground Coriander

1 Red Chilli, deseeded and chopped

1/2 tbsp Mild Curry Powder

1/2 tbsp Medium Curry Powder

1 kg Boneless, skinless Chicken Thighs, cut into bite-sized pieces

Small Bag of Baby Leaf Spinach

Organic Virgin Coconut Oil

Water

1 tbsp Lemon Juice

3 tbsp 0% Fat Greek Yoghurt

Maldon Sea Salt and Black Pepper

Start by making a paste by whizzing up the onion, garlic, ginger, chilli and spinach. Set aside.

Add a tsp of the coconut oil to a pot and heat until fairly hot, add the chicken and brown all over. Pour off any excess fat.

Now add the rest of the spices (Coriander and mixed Curry powders) cook on a medium heat for two minutes.

Now tip in the paste, cook gently for around ten minutes. Add the lemon juice, check the seasoning and add some salt and pepper if necessary. Cook for another ten minutes. You may need to add a dash or two of water depending on whether it is too thick.

Now add the Greek yoghurt. Combine well and cook for five minutes.

Serve with wholegrain rice, basmati rice or any variety of bread you fancy!

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Lebanese Chicken

This lush Lebanese Chicken is wonderfully easy to make! Bursting full of flavour, it can be cooked on a Griddle pan or on the barbecue.

It goes wonderfully with other Lebanese accompaniments such as Tabbouleh and Baba Ganoush. I will add the recipes at a later date!

LEBANESE CHICKEN

1kg Skinless, boneless Chicken Thighs

2 tsp Ground Allspice

1 tsp Maldon Sea Salt

2 tsp Fresh Cracked Black Pepper

6 Cloves Garlic, Crushed

1 tsp Finely Grated Lemon Rind

1 tbsp Finely Chopped Mint Leaves

125 ml Olive Oil

125ml Lemon Juice

Trim any fatty bits off the chicken.

Combine all of the remaining ingredients. Add the chicken and mix really well.

Cover and leave in the fridge overnight.

Barbecue, brushing with remaining marinade until nicely browned and cooked through.

Total taste sensation.

Serve with a nice Lebanese salad such as Tabbouleh!

My Perfect Steak Tartar

My Perfect Steak Tartar

I first had Steak Tartar in The Ivy, London. So from the outset, the benchmark was set pretty high!

I totally adore this dish and had to get it right, a lot of research went into it.

My weekend treat with a lush glass of Rioja! Lush!!

Serves 1

250g Piece of Fillet Steak, a nice aged one from a butcher is a must

4 Cornichons, finely chopped

2 tsp Capers, finely chopped

1/2 Banana Shallot, finely chopped

1/2 tbsp Ketchup

10 Drops of Tabasco

1/2 tbsp Truffle Oil

1 tbsp Parsley Leaves, finely chopped

1/2 tbsp Dijon

1/4 of a Red Chilli, deseeded, finely chopped

Salt and pepper to season

To Serve

Slices of Crispy Toasted Sourdough

1 Egg Yolk

Finely Chopped Chives

Start by trimming the outsides of the steak. Also remove any obvious white and silvery pieces.

Wash the knife and chopping board.

Pop the steak into the freezer for around 20mins – half an hour to firm up, this makes it easier to cut.

While it is in the freezer, prepare the rest of the ingredients by adding them into a bowl and combining well. Taste and adjust if necessary.

When the steak is ready, take it out and on a chopping board, cut across the grain into slices. Then cut the slices into strips and then cut the strips into little cubes, roughly 2-3mm pieces.

This bit can be done in advance, wrapped tightly in plastic put in the fridge until ready to serve.

Once you are ready to serve, combine the meat and the dressing. Add half the dressing to begin with, add more if necessary. Shape into patties, place in a ring to give a nice shape.

Serve, topped with the egg yolk and the chives, accompanied by the toasted sourdough!

Tip: I toasted my sourdough then put it into the oven at 160c for 8 mins to really crisp it up.

Thai Green Curry

Thai Green Curry

Thailand I by far, my favourite place in the world. A few years ago, i was fortunate enough to do a cooking course in Chiang Mai.

I order the Thai ingredients online and have them delivered as I feel there is no substitute for authenticity! More often than not, I do not grind my own paste. However, if using a pre prepared curry paste, ensure it is from Thailand!

Serves 4-6

Thai Jasmine Rice

3-4 Chicken Breasts, size dependant cut in very thin slices along the grain of the chicken. Buy really top quality chicken that is not injected full of water as it will ruin the curry.

2 Tins of Thai Coconut Milk e.g. Chaokoh

1 tbsp Thai Green Curry paste such as Mae Ploy

6 Thai Baby Aubergines, cut into quarters

A handful of Thai Pea Aubergines (before adding to the curry parboil these for around three mins)

6 Fresh Lime Leaves, ripped up and stem removed

1 tbsp Thai Oyster Sauce

1 tbsp Thai Fish Sauce

1 tsp Thai Palm Sugar (can be like a brick, warm for a few seconds in the microwave)

Fresh Red Chillies, sliced finely on the diagonal

Thai Sweet Basil (Basil is not a substitute, sweet basil has an aniseed type taste) a couple of Handfuls, leaves removed and slightly shredded.

Begin by opening the tins of coconut milk very carefully. Separate the very think creamy part of the coconut milk from the very watery part.

In a saucepan, heat the watery part until you can see the oils of the coconut milk coming to the surface.

Add the Thai paste and combine well. Cook on a medium heat for five minutes and check that it has your desired degree of flavour and heat. Add more if you want!

Add the sliced chicken and stir well to ensure it does not stick together. Keep stirring periodically until it is almost cooked.

Add the Thai vegetables and lime leaves at this point.

Also, add the oyster sauce, fish sauce and, the palm sugar.

Now, add the creamy part of the coconut milk.

Cook over a medium heat until the vegetables are nice and soft.

At the end, stir through the Thai basil.

Serve with steamed Thai Jasmine Rice and top with the fresh red chillies.

This is the most amazing thing on earth! Thank you Thailand for teaching me this! ❤️❤️

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!

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!