easy dinner

Food

Recipe: Chicken Tray Bake

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(per serving) 403kcal / 39 P / 50 C / 5 F

One of my favourite main meals!! This one preps really well and can be taken for lunch the next day! This tray bake will keep you full for ages with it’s fibre and protein!


Ingredients

  • 1.5 chicken breasts

  • Garlic paste

  • Basil paste

  • Roast vegetable sprinkle (or seasoning of your choice)

  • Cooking spray

  • 1 large sweet potato

  • 4 small washed potatoes

  • 1/2 butternut pumpkin

  • 1 zucchini

Method

  1. Preheat oven to 220C fan powered (420F)

  2. Line 3 baking trays

  3. Chop up all vegetables

  4. Place sweet potato, potato, and pumpkin across 2 trays

  5. Spray lightly with cooking spray and coat with seasoning of your choice

  6. Allow potatoes to cook for 20 mins before turning

  7. While potatoes are in the oven prepare your chicken

  8. On the last tray place chicken breast and slice some holes along the top

  9. Fill these with garlic and basil paste

  10. Load up zucchini onto the tray

  11. Once potatoes have cooked for 20 mins turn them over, now add your chicken into the lower shelf of your oven

  12. Allow everything to cook for a further 20 mins and then serve!

Food

Recipe: 20min Chicken and Mushroom Skillet

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(per serving) 577 kcal / 54.5g P / 57.1g C / 13.9g F

If you’re after a warming chicken dish, this is the one for you. Macro-wise it works so well for after training. Feel free to add in some green veg like broccoli or beans for an extra micronutrient hit, or eat it as is. These are fairly large servings, the recipe could easily suit three.


INGREDIENTS

  • 400g(14oz) chicken

  • mixed herbs

  • salt

  • pepper

  • 400g(2 cups) rice (i used basmati)

  • 500ml (17fl oz) chicken stock (salt reduced)

  • 110g(1.5 cups) chopped mushrooms

  • 100ml (3.3fl oz) fat reduced coconut milk

  • parsley (to taste)

  • 20g(<1oz) shaved parmesan cheese

  • cooking spray

 

METHOD

  1. Add cooking spray and chicken to pan with salt, pepper and mixed herbs

  2. Cook chicken through

  3. Turn down to low heat and add broth, rice, and mushrooms and allow to simmer for 10-15 mins

  4. Add in coconut milk, Parmesan and chopped parsley and cook for a further 10mins, stirring frequently

Food

Recipe: Chicken & Greens Soup

Makes 2 servings
(per 1) Carbs 84.4g / Fat 10.2g / Protein 68.2g / Calories 594.5


Ingredients

  • 300-400 grams cooked chicken
  • 4 cups vegetable stock
  • 3 heads of broccoli
  • 4 stalks of celery (chopped)
  • Ginger (grated up, as much as you like)
  • 1-2 tsp turmeric
  • 1 tsp apple cider vinegar
  • 2 tbsp split peas

Method

  1. Place a large pot on your stove on a very low heat
  2. Add in all the ingredients
  3. Allow to cook with the lid on for around 1 hour
  4. If you wish, place the ingredients in a blender afterwards for a smoother consistency

Food

Recipe: Gluten Free Mushroom Gnocchi

Makes 2 servings
(per 1) Carbs 146.4g / Fat 13.8g / Protein 20.4g / Calories 778.5 (per serve)


Ingredients

  • 1-2 tsp avocado oil
  • 500g (17oz) gluten free gnocchi (this meal can be vegan if you opt for a brand which makes gnocchi without the egg)
  • 3 cups of chopped mushrooms
  • 1 can washed cannellini beans
  • 1/3 cup coconut milk
  • Baby spinach

Method

  1. Place 1-2 tsp of avocado oil into a skillet on a low heat

  2. Add gnocchi to skillet, ensuring there are gaps between the individual pieces

  3. Allow the gnocchi to cook for 3-5 minutes on each side to allow them to become slightly crispy on the outside but cooked through the centre.

  4. Add in 3 cups of chopped mushrooms and 1 can of washed cannellini beans, allow this to cook for another 5 minutes.

  5. Add in 1/3 cup of coconut milk and a handful of dairy free cheese (if you don't need to be dairy-free with your diet choose parmesan for a better flavour match), allow this all to melt in for another 10 minutes.

  6. Lastly add in some baby spinach (however much you desire) and stir this through, the spinach will wilt very quickly, so don't let it cook for more than another 5 minutes.

  7. Serve and add baby spinach on top

Food

Recipe: Spiced Quinoa & Lime

Makes 2 servings
(per 1) Carbs 121.2g / Fat 23.5g / Protein 24.5g / Calories 704.3


Ingredients

  • 1-2 tsp avocado oil
  • 1 brown onion
  • 2-3 cloves of garlic
  • 1 chilli (chopped)
  • 1 green capsicum
  • 1/2 cup washed quinoa
  • 1 cup vegetable stock (or water)
  • himalayan salt
  • 1/3 cup cumin + chilli powder
  • 3/4 cup frozen corn
  • 1 can washed black beans
  • 8-10 cherry tomatoes
  • 1 avocado
  • 1 lime

Method

  1. Add avocado oil to a skillet on medium heat
  2. Chop up 1 brown onion, 2-3 cloves of garlic and 1 chilli
  3. Heat these in the pan until fragrant (~1 min)
  4. Slice up 1 green capsicum and place in the skillet
  5. Add in 1/2 cup of washed quinoa, 1 cup of vegetable stock, a small amount of himalayan salt, and (depending on how much spice you want the meal to have) around 1/3 cup mix of chilli powder and cumin.
  6. Add in 3/4 cup of frozen corn, 1 can of washed black beans and 8-10 cherry tomatoes.
  7. Stir the ingredients through and place a lid over the top to allow the dish to simmer for around 15 minutes
  8. Remove from the heat and serve with 1/2 an avocado and the juice of half a lime