*serves 6-7 =200 calories per serve 500g chicken breast, cubed 500g button mushrooms, sliced 5 shallots (scallions) chopped 1 cauliflower, cut in to florets 500g cherry tomatoes, halved 1 bunch chives chopped (keep some to garnish!) 1 cup chicken stock 1 cup light coconut milk 2 tbs. olive oil salt & pepper to taste OPTIONAL: … Continue reading Paleo Creamy Coconut Chicken & Mushroom Risotto (with Cauli Rice)
*serves 3-4 people =430 calories per serve 500g turkey mince Rye mountain bread wraps small green capsicum 1/2 onion 1/2 can of diced tomatoes mixed herbs cumin chilli powder salt & pepper to taste natural greek yoghurt (or cottage cheese!) 100g cherry tomatoes avocado (optional) 1) Preheat the oven to 200 degrees 2) Cut rye … Continue reading Rye & Turkey Mince Nachos
*makes 6 serves =233 calories per serve 500g mince of choice (I used chicken) chopped mint leaves ground cumin chilli, finely sliced coriander paprika 1x garlic clove salt and pepper to taste 1x egg 2x tablespoons breadcrumbs coconut oil 1) In a large bowl, combine the mince,herbs, spices, chilli, garlic and breadcrumbs with the egg … Continue reading Bunless Burgers
*serves 2-3 people =310 calories per serve 2x medium sweet potatoes (thinly sliced) turkey mince small green capsicum 1/2 red onion 1/2 can of diced tomatoes mixed herbs cumin chilli powder salt & pepper to taste cottage cheese (or greek yoghurt!) 100g cherry tomatoes avocado (optional) 1) Preheat the oven to 200 degrees 2) Toss … Continue reading Sweet Potato & Turkey Mince Nachos
*serves 4 Can be served with basmati rice if desired =315 calories per serve 2x chicken breasts, diced 1/2 brown onion, cliced 1/2 red capsicum, sliced 3/4 eggplant, diced 1x broccoli 2x roma tomatoes 2 handfuls of spinach leaves 1/4 cup raw cashews soy sauce sweet chilli sauce chilli powder mixed herbs salt and pepper … Continue reading Chilli Chicken & Cashew Stir Fry
=356 calories per serve 1/2 or 1 chicken breast per person handful of spinach leaves per chicken breast 3x sun-dried tomatoes pieces per chicken breast 2 tomatoes per person 1/2 cup cous cous (total) 30 grams feta (total) mixed olives (approx. 4 per serve) salt and pepper to taste mixed herbs chilli powder parmesan cheese … Continue reading Cous Cous, Olive & Feta Filled Tomatoes with Sun-dried Tomato & Spinach Stuffed Chicken
*4 serves =350 calories per serve 2 tablespoons olive oil 2x onions, chopped finely 2x carrots, diced 2x celery stalks, diced 2x garlic cloves, crushed 700g diced chicken breast (or beef blade steak) 2 tablespoons plain flour 1 cup passata sauce 1.5 cups water 1x chicken stock cube 1/2 cup frozen peas 1 sheet puff … Continue reading Chicken Pot Pie
*serves 2-4 people =480 calories per serve 250g chicken breast, diced 1/3 cup sesame seeds 1 cup peas 2x spring onions 1x corn, removed from ear 1x handful of baby spinach leaves 250g cooked brown rice 1 cup snow peas chilli flakes coconut oil 1 tsp ground coriander 1 tsp garam masala garlic 1/3 cup soy … Continue reading Sesame Chicken & Chilli Veg Fried Rice
*serves 4 =360 calories per serve OPTION- serve with brown rice – 2 Chicken Breasts – 1 tbs coconut oil – 1 medium onion – 1 tsp cumin powder – 1 tsp turmeric powder – 1/2 tsp coriander powder – 1 tsp cinnamon powder – 1 tbsp fresh garlic, minced – 1 and 1/2 tsp … Continue reading Slow Cooker Moroccan Chicken
*serves 4 =420 calories per serve 2 onions, finely chopped 3 cloves garlic, crushed 1 tbsp garam masala 1 fresh long chilli, finely chopped 500g chicken breast, diced 1/2 cup low-fat natural yoghurt (plus 1/4 cup extra) olive oil 1 red capsicum, chopped 400g diced tomatoes (I used 5 roma tomatoes) 400g pumpkin, diced 1 … Continue reading Spiced Chicken & Pumpkin Curry.
*serves 4 =approx. 350 calories per serve 300g boneless, skinless chicken breast, chopped 1 large sweet potato, peeled and diced 1 onion, finely chopped 4 garlic cloves, crushed and chopped 2.5 cups trimmed green beans 1 cup broccoli 1 cup sliced mushrooms 1 avocado, pitted, peeled and sliced 2 tsp thyme 1 cup chicken stock … Continue reading Chicken & Avocado Pie.
*serves 4 =350 calories per serve 500g chicken breast, diced 1 clove garlic, minced 1 brown onion, chopped finely 1/2 cup chicken stock 1/4 cup crunchy peanut butter 1 teaspoon curry powder 1/4 cup honey 2 teaspoons grainy mustard Dash of tabasco sauce 1. Lightly sauté onion and garlic in a pan, for approximately 3 minutes … Continue reading Chicken in Peanut Sauce
*serves 4 =275 calories per serve F:9.2g|P:26.1g|C:22.8g For the sweet potato mash: 2 large boiled sweet potatoes 2 cloves of garlic Salt to tast Ground black pepper, to taste For the filling: 500g turkey or chicken mince 1/4 cup water 1 medium yellow onion, diced 3 stalk2 of celery, chopped 2 medium carrot, chopped 4 cloves garlic, … Continue reading Sweet Shepherd’s Pie.
*serves 2 =335 calories per serve (9.2g F|43.8g C|20.6g P) 300g boneless, skinless chicken breast 1 tbsp olive oil 2 tbsp maple syrup 1 small garlic clove 1/4 tsp chilli flakes 1/4 tsp cumin powder 1/4 tsp paprika 1/4 tsp oregano 200g organic quinoa 4-5 asparagus spears 1 ear of corn 1/2 cup cherry tomatoes salt … Continue reading Maple Crusted Chicken & Quinoa
*serves 4 1 skinless chicken breast per person salt and pepper olive oil 5-6 roma tomatoes, diced 3 cloves garlic, minced 1 handful fresh basil, cut into ribbons 1/4 cup butter OPTIONAL SERVING SUGGESTIONS: vegetables of choice (zucchini, brussel sprouts, green beans, pumpkin, sweet potato, onion) brown rice spaghetti or linguine 1. Sprinkle each chicken breast with … Continue reading Garlic Basil Chicken with Tomato Sauce
*serves 4 =250 calories per serve 40.2g P|11.9g C|4.3g F 600g chicken breast, died 1 teaspoon olive oil 1 brown onion, diced 2 teaspoons curry powder 1 tablespoon tomato paste 2 tablespoons red wine 2 tablespoons fruit chutney 3 sticks celery, sliced 3 spring onions, finely sliced greek yoghurt to serve brown rice to serve … Continue reading Cheery Chicken Curry.
*serves 4 =350 calories per serve 37g P|12.2g C|14.9g F 200g black beans, drained olive oil 2 brown onions, diced 2 garlic cloves, minced 1 cup chicken stock 600g chicken breast, diced 150g medium chunky salsa OPTIONAL SIDES: – baked sweet potato crisps – grated cheese – chobani yoghurt – avocado Heat olive oil in … Continue reading Mexican Mix.
*6 serves =430 calories per serve 1 red capsicum 1 orange capsicum 200g roasted (or boiled) butternut squash 1 medium red onion 1 can black beans 1 cup non-fat plain greek yoghurt 1 cup enchillada sauce 4 tortillas 1.5 cups grated fat-free cheese cumin seasoning salt and pepper to taste Dice all vegetables and set … Continue reading Turkey and Veg Enchilada Bake.
*serves 4 =378 calories per serve (9.9g F | 30.9g P | 32.6g C) 2 skinless, boneless chicken breast (halved) 4 tablespoons fresh lemon juice 1 tablespoon olive oil 2 teaspoons minced garlic cooking spray 300g brown rice 100g crumbled feta cheese 1/2 cup chopped fresh basil 100g celery 30g pepita seeds salt & pepper … Continue reading Grilled Lemon Chicken with Feta Rice.
Serves:5 Calories:565 14.3g Fat | 41.9g Protein | 65.1g Carbs INGREDIENTS: 450g skinless, boneless chicken breast 3 tbsp olive oil 1 large onion, chopped 2 cloves garlic, minced 1 green bell pepper, thinly slices 1 orange bell pepper, thinly slices 1 red bell pepper, thinly sliced 1 cup frozen corn kernals 1/2 cup non-fat greek … Continue reading Chicken Enchilada Bake.
*serves 4 =400 calories per serve (C48g |F6.3g | P27g) INGREDIENTS: 1 1/4 pounds ground turkey 50g diced red onion 1/2 green capsicum, diced 50g diced jalapeños 1 tablespoon chilli powder or chilli flakes 1 teaspoon bottled minced garlic 2 tablespoons tomato paste 2 teaspoons dried oregano 1 teaspoon ground cumin 1/4 teaspoon salt and black pepper 2 (19-ounce) can cannellini beans, rinsed and … Continue reading White Bean Turkey Chilli.
*serves 6 =300 calories per serve (10g F | 24g P | 29g C) 500 g Chicken Mince 1 large Egg – White only, raw 125 g Low Fat Creamed Cottage Cheese 100 g onion, sliced 1 teaspoon minced garlic 550 g sweet potato, thinly sliced 170g tomatoes, diced 100g white mushrooms, sliced 450g italian tomato pasta … Continue reading Sweet Potato Lasagne
*serves 4 =398 calories per serve (C32g |F11g | P49g) INGREDIENTS: FOR THE SAUCE: 20g PB2 2 tablespoons liquid aminos 1/2 teaspoon ground ginger 1 garlic clove, finely minced 1-2 tablespoons Sriracha or hot sauce 1/2 tablespoon honey water for desired consistency (if you want the sauce thicker like a paste, use only a small … Continue reading Thai Peanut Chicken & Spiralized Sweet Potato Noodles Stir Fry.
*serves 6 =448 calories per serve (16.7g F | 44.2g P | 26.9g C) 400g Italian Diced Tomatoes 400g red kidney beans 250 g Sweet Potato, diced 100g Brown Onion, diced 2 tsp cayenne pepper 1 tsp Ground Cumin 2 cups chicken stock 150 g, fresh or frozen corn kernels 150 g, Chopped Kale 150g Capsicum, diced 1 kg Chicken … Continue reading Easy Chicken Chilli.
*serves 6 = 365 calories (10.5g F | 47.3g P | 19.9g C) 1kg chicken breasts, diced 1 medium brown onion, chopped 2 garlic cloves, crushed ginger, finely grated 1/4 cup korma curry paste 400g canned diced tomatoes 1/4 cup chicken stock 1/2 cup plain chobani yoghurt 1/3 cup chopped cashew nuts, roasted 400g canned … Continue reading Slow Cooker Chicken & Chickpea Curry
*serves 2 =314 calories per serve (C6g |F14g | P38g) INGREDIENTS: 1 tbsp oregano, dried 1 tsp. salt 1 tsp pepper 300g, Boneless Skinless Chicken Breast 100g tomatos, diced 100g red onion, diced 3 tsp garlic, minced 20g wholemeal breadcrumbs 25g 100% grated parmesan cheese 50g mozzarella shredded cheese 20g sliced kalamata greek olives COOKING … Continue reading Bruschetta Chicken.
*serves 1 =365 calories per pizza (17g F | 33g P | 17g C) 200g cauliflower, blitzed in processor 1 egg white 10g grated parmesan parsley, finely chopped 1 garlic clove, mincedPIZZA TOPPINGS OF CHOICE – Mine choice of toppings are listed below for macro purposes! 100g chicken mince, pan fried 15g cheddar cheese, grated 25g red … Continue reading Cauli Crust Pizza.
*serves 4 =226 calories per serve (2.3g F | 22.8g P | 27.8g C) 110g Green beans 60g Baby peas 250ml, French Onion Dried Soup Mix 400mL Apricot Nectar 190g Carrot, sliced 129g, Broccoli, chopped 1x Red onion 50g Beetroot, Broccoli & Carrot Slaw (or any veg in the fridge you want to get rid of) 350g Chicken … Continue reading Apricot Chicken.
*makes 4 serves =316 calories per serve P32g | C13g | F16g 400g zucchini, thinly sliced 100g onion, chopped 5g minced garlic (or 2 cloves of garlic) finely chopped 500g lean ground turkey/ chicken 1 cup low fat ricotta cheese 1 cup tomato & basil pasta sauce 60g low fat mozzarella cheese 6-7 leaves fresh … Continue reading Cheesy Low Carb Lasagne
*serves 2 *seriously low carb! 250g chicken breast bok choy, slliced pak choy, sliced kalettes, whole peas green beans, cut zucchini, diced onion, diced sesame seeds sesame oil ground paprika mixed herbs cumin seeds, ground garlic clove, minced black pepper OPTIONAL: cashews POSSIBLE ADDITIONS: fresh chilli, mushrooms, watercress, baby corn- any vegetables of choice! Add … Continue reading Green Chicken Stir Fry
*serves 2 1-2 chicken breasts, sliced spinach leaves 150g mushrooms, sliced half eggplant, sliced 1 medium sweet potato 8 asparagus spears tomato paste/ diced tomatoes/ sundried tomato puree black pepper oregano garlic, minced italian herbs chilli flakes olive oil spray Preheat oven to 400F (200C) Peel sweet potatoes, dice and add to saucepan Boil until tender … Continue reading Baked Chicken & Veg Stack.
*serves 3-4 = 340 calories (8.1g F | 48g P | 20g C) 2 chicken breasts, diced 2 tablespoons cider vinegar 2 tablespoon reduced-sodium soy sauce 1/4 cup organic chicken stock 1/4 cup low-sugar tomato paste 1/2 teaspoon garlic powder 1/4 teaspoon salt 1/2 cup diced carrots 1 small red bell pepper, diced 2 cups snow peas … Continue reading Sweet & Sour Chicken Stir Fry.
*serves 2 = 300 calories (14g F | 39g P | 10g C) 2x chicken breasts kale leaves Basil Pesto in Salsa (I used the brand Hemis’fares from Kroger as I was pushed for time but check out my recipe below for homemade pesto!) mixed herbs black pepper OPTIONAL: crumbled feta or cheese of choice! … Continue reading Basil Pesto, Salsa & Kale Stuffed Chicken.
*serves 3-4 =345 calories per serve (C35g |F9g | P36g) INGREDIENTS: 4 slices smoked bacon 2 chicken breast, halved 1 can cannelloni beans 2 tomatoes, diced 100g spinach leaves 100g red onion, diced salt pepper italian herbs rosemary COOKING INSTRUCTIONS: Preheat oven to 350°F 2. Cut chicken breasts into 2 halves and season with salt … Continue reading Tuscan Chicken & White Beans.
*serves 4 =434 calories per serve (C47g |F9g | P49g) INGREDIENTS: 3-4 chicken breasts ½ cup soy sauce ½ cup honey ¼ cup rice wine vinegar ¼ cup onion, chopped 2 garlic cloves, minced ¼ teaspoon pepper ¾ teaspoon ground ginger ¼ cup water 3 tbsp cornstarch sesame seeds as garnish COOKING INSTRUCTIONS: Spray slow … Continue reading Honey Teriyaki Chicken
*serves 4-5 =360 calories per serve (*5) (C39g |F5g | P38g) INGREDIENTS: 1.50 lb(s), Chicken thighs (boneless & skinless) 1 large green pepper, diced 28 ounce, fire roasted diced tomatoes 180g (0.67 cup), frozen sweet corn 150g onion, diced 2 cups frozen lima beans 3 tbsps Worcestershire sauce 0.25 cup(s), tomato paste 3 cloves, garlic 1/2 tsp ground cumin … Continue reading Southern Chicken & Lima Bean Stew.
*serves 4 =380 calories per serve (C29g |F10g | P43g) INGREDIENTS: 1 tablespoon olive oil 4 (4-ounce) boneless, skinless chicken breasts 1/4 teaspoon salt 1/4 teaspoon black pepper 1 tablespoon minced garlic 150g onion, diced 1 medium green bell pepper, diced 1 1/3 cups instant brown rice 500g canned tomatoes, with liquid 2 teaspoons chili powder … Continue reading One Pan Spanish Chicken & Rice.
*serves 4 =390 calories per serve (C21g |F13g | P46g) INGREDIENTS: 2 lb(s), Boneless Chicken Breast, halved 1 lb(s), Baby Red Potatoes, quartered 1/2 large brown onion 30ml Extra Virgin Olive Oil 5g Minced Garlic Thyme Italian Herbs Salt Pepper 20g Parmesan Cheese, grated COOKING INSTRUCTIONS: Pour olive oil into bottom of crock pot Add potatoes, onions and then … Continue reading Crock Pot Chicken with Parmesan Potatoes
*serves 4 =500 calories per serve (C30g |F12g | P64g) INGREDIENTS: 100g Tomato Paste 10g Garlic, minced 2 green pickled jalapeño peppers 8 oz., Sliced Baby Bella Mushroom 180g Onion, sliced/diced 3 lb(s), Boneless Skinless Chicken Thighs 1 medium red pepper 250mL Chicken Broth (Fat Free Less Sodium No Msg) 400g Polenta Italian herbs Salt and pepper to taste … Continue reading Italian Chicken & Polenta.
*serves 4 = 332calories per serve (C40g |F7g | P26g) INGREDIENTS: 600g Sweet Potatoes, diced 350g Carrots, wedged 100g Onion, wedged 600g Boneless Skinless Chicken Thighs Black Pepper Paprika 1 tbsp Pure Olive Oil 5g Garlic, Minced OPTIONAL SIDES: – steamed or roasted greens (broccoli, brussel sprouts, green beans, spinach etc) – garden greens salad COOKING INSTRUCTIONS: Preheat oven … Continue reading One Dish Garlic Chicken & Potatoes.
*serves 1 =478 calories per serve (C53g |F10g | P53g) INGREDIENTS: 1 cup cooked rice 5 oz. cooked chicken 1/4 cup chopped green onion 1 cup steamed broccoli 1 egg STIR-FRY SAUCE INGREDIENTS: 2 tbsp powdered peanut butter 2 tbsp water 1 1/2 tsp Bragg’s liquid aminos 1 tsp honey 1 tsp ginger paste 1 1/2 … Continue reading Spicy Peanut Chicken Stir-Fry.
*serves 4 =300 calories per serve (C15g |F12g | P34g) INGREDIENTS: 100g Mozzarella Cheese, shredded 100mL Clear Chicken Broth 99% Fat Free 300g Red Potatoes, diced 100g Whole White Mushrooms, sliced 50g Baby Spinach Leaves 500g Lean Ground Chicken Breast 200 g Onions, diced 100g, Broccoli, diced Italian Herbs Salt & Pepper Paprika COOKING INSTRUCTIONS: Preheat oven to 400°F … Continue reading Ground Chicken & Potato Gratin.
*serves 2 =390 calories per serve (C48g |F5g | P44g) INGREDIENTS: 400g boneless/skinless chicken breast 300g baby red potatoes, halved 200g carrots, cut into sticks 100g green beans, trimmed 1/4 cup liquid aminos 15mL organic honey garlic, minced fresh parsley leaves dried basil dried oregano crushed red pepper flakes ground black pepper COOKING INSTRUCTIONS: In a large … Continue reading Slow Cooker Chicken & Vegetables.
*serves 3 =250 calories per serve (C18g |F5g | P41g) INGREDIENTS: 2 cups Baby Bella Mushrooms, diced 2 tbsp All Purpose Flour 0.5 cup milk 1 clove, Garlic, minced salt and pepper 500 gram, Boneless Skinless Chicken Breast 1 cup onions, diced COOKING INSTRUCTIONS: Slice chicken breasts to an even thickness Salt and pepper both … Continue reading Chicken Breast with Garlic Mushroom Sauce
*serves 2 =270 calories per serve (C23g |F4g | P36g) INGREDIENTS: 2 tbsp fresh lime juice 1/2 tsp oregano 1/2 tsp onion powder 1/2 tsp cumin 1/2 tsp paprika 1 garlic clove, minced salt & pepper to taste 300g chicken breast, boneless/skinless 100g mango, diced 100g black beans, drained 1/2 cup red onion, diced 100g … Continue reading Summer Chicken Bowl.
*serves 3 =271 calories per serve (C26g |F7g | P27g) INGREDIENTS: 2 cups low sodium chicken broth 4oz whole wheat orzo pasta 350g boneless, skinless chicken breast (sliced) 85g onion, diced 20g kalamata olives, sliced and pitted 110g roasted red peppers 75g broccoli, diced 2 cloves garlic oregano salt and pepper olive oil COOKING INSTRUCTIONS: … Continue reading Mediterranean Chicken & Orzo.
*serves 3 =464 calories per serve (C6g |F26g | P51g) INGREDIENTS: 500g chicken breast 10oz spinach leaves, boiled 30g low fat cream cheese 30g crumbled feta 5g garlic, minced 10g basil pesto salt & pepper COOKING INSTRUCTIONS: Preheat the oven to 375 degrees F Place boiled spinach, cream cheese, feta, garlic and pesto into a … Continue reading Spinach, Feta & Cream Cheese Filled Chicken Breasts.
*serves 2 (2 rolls each) OR 4 (1 roll each) =427 calories per serve (C15g |F15g | P60g) INGREDIENTS: 5 ounces (1/2 packet) fresh baby spinach leaves 125g low fat ricotta cheese (or Greek Yoghurt) 80g shredded cheese of choice (I used mozzarella) 2 cloves garlic 400g boneless/skinless chicken breast (sliced into 1/2 inch in … Continue reading Spinach & Ricotta Stuffed Chicken Breasts wrapped in Turkey Bacon
*serves 4 =152 calories per serve (C8g |F4g | P25g) INGREDIENTS: 1/2 cup unsweetened organic apple sauce 1/4 cup diced white onion 500g chicken breast, pounded or sliced 1/4 cup Braggs liquid aminos ginger chilli flakes garlic sesame seeds salt/pepper COOKING INSTRUCTIONS: In a large mixing bowl, combine liquid aminos, apple sauce, onion, sesame seeds, … Continue reading Korean Grilled Chicken Breast