Chicken Supper for One

Online Personal Trainer Main Meal Recipes - Chicken Supper for One

Serves: 1

Shopping & Ingredients List:

150g Skinless Chicken Breast, in chunks*

1 small Onion, finely chopped

1 Garlic Clove, finely chopped

1 Celery Stalk, finely chopped

1 Red Pepper, chopped

2 tsp Mild Curry Powder

75g Dry Puy Lentils

200g Chopped Tomatoes

100g Sweet Potatoes, in chunks

200ml Chicken Stock

½ Lemon, juice only

½ tbsp Olive Oil

Salt & Pepper to season

*Halal & Kosher if meat appropriately sourced

Optional Garnish

1 tbsp Fresh Chives, chopped

Method

1. Brush a lidded, medium-size, non-stick saucepan with the olive oil. Add the chicken & cook over a high heat for 5 minutes until lightly browned. Remove the chicken from the pan & set aside.

2. Brush the pan with oil again, add the onion, pepper, celery & garlic. Cover & cook over a low heat for 5-7 minutes until the vegetables have softened. Return the chicken to the pan along with the curry powder & lentils. Stir well.

3. Add the chopped tomatoes & chicken stock, turn up the heat & bring to a boil. Lower the heat & simmer for 10 minutes then add the sweet potato. Return to the boil & cook for a further 20-30 minutes until the lentils & potato are tender.

4. Stir in the lemon juice, season to own taste, garnish, if using & serve immediately.

Macro info per serving

Protein
60g

Carbs
85g

Fat
12g

Energy
688Kcal

Chicken & Spinach One Pot

Online Personal Trainer Main Meal Recipes - Chicken & Spinach One Pot

Serves: 1

Shopping & Ingredients List:

100g Lean Back Bacon, chopped

100g Skinless Chicken Breast, cubed*

50g Mushrooms

1 tsp Plain Flour

150g can Chopped Tomatoes with Garlic

½ Beef Stock Cube, crumbled

1 tsp Worcestershire Sauce

1 tbsp Fresh Chives, chopped

75g Baby Spinach Leaves

Salt & Pepper to season

4-6 pumps Olive Oil Cooking Spray

*Halal & Kosher if meat appropriately sourced

Method

1. Place the flour in a plastic bag with the chicken & shake to coat.

2. In a non-stick frying pan, brown the bacon & chicken in 4-6 pumps of olive oil spray. Brown for a few minutes.

3. Add the rest of the ingredients, except the chives & baby spinach. Season well, cover & cook for 8-10 minutes. Add the spinach to wilt a little.

4. Serve sprinkled with chive garnish.

Macro info per serving

Protein
46g

Carbs
14g

Fat
11g

Energy
339Kcal

Chicken Saltimboca for One

Online Personal Trainer Main Meal Recipes - Chicken Saltimboca for One

Serves: 1

Shopping & Ingredients List:

125g Skinless Chicken Breast

1 Sage Leaf

30g Wafer Thin Ham

For Tomato Sauce

1 small Onion, finely chopped

1 Garlic Clove, crushed

200g Cherry Tomatoes, halved

1 tbsp Fresh Basil, chopped

1 tsp Olive Oil

Salt & Pepper to season

Method

1. Preheat the oven to 190c (170 fan), 375f, gas mark 5.

2. Lay the chicken breast on a board, top with a sage leaf & wrap the ham around to enclose the sage. If necessary use a cocktail stick to keep everything together.

3. Transfer to a small roasting tray & cook for 20-30 minutes in the oven until the chicken is cooked through. Set aside to rest for 10 minutes.

4. Meanwhile heat a small saucepan & add the olive oil. Add the onion & cook for 5-7 minutes. Add the garlic & cook for a further 1-2 minutes before adding the tomatoes. Bring to a boil, lower the heat & simmer for 8-10 minutes until the sauce has thickened. Season to own taste.

5. Serve the sauce over the chicken breast.

Macro info per serving

Protein
31g

Carbs
14g

Fat
7g

Energy
243Kcal

Cheesy Haddock & Prawn Grill

Online Personal Trainer Main Meal Recipes - Cheesy Haddock & Prawn Grill

Serves: 4

Shopping & Ingredients List:

4 x 150g Haddock Fillets

150g Cooked Prawns

50g Cheddar Cheese, grated

Black Pepper to season

1 bag Salad Leaves, to serve

Method

1. Preheat the grill. Arrange the haddock fillets on a grill pan & cook for 3-4 minutes.

2. Add the prawns to the pan & season both fish with black pepper. Return to the grill for a further 2-3 minutes.

3. Top the haddock with the grated cheddar & return to the grill for 1-2 minutes until the cheese has melted.

4. Serve immediately with salad leaves.

Macro info per serving

Protein
46.2g

Carbs
2g

Fat
5.2g

Energy
240Kcal

Fakeaway Friday Fish

Online Personal Trainer Main Meal Recipes - Fakeaway Friday Fish

Serves: 4

Shopping & Ingredients List:

1 Egg, beaten

2 tsp Season All Fish Spice

4 Skinless Cod Fillets

600g Baking Potatoes, small chunks

1 tsp Garam Masala

1 tsp Paprika

pinch of Salt

1 tbsp Ground Nut Oil

1 tsp Sunflower Oil, for greasing

Sauce

2 tbsp Light Mayonnaise

1 tbsp 0% Greek Yogurt

2 tsp Lemon Juice

Method

1. Preheat the oven to 200c (180 fan), 400f, gas mark 6.

2. On a large plate stir the fish spice through the beaten egg.

3. Pat potato chunks dry using kitchen towel/paper. Put them in a large bowl. In a small bowl combine the garam masala, paprika, salt & groundnut oil. Pour the oil mixture over the potatoes & combine thoroughly. Spread out on a non-stick baking tray & put onto top shelf of oven. Cook for 5 minutes.

4. Meanwhile grease a non-stick baking sheet with the sunflower oil. Coat each fish slice in the beaten egg mixture & place the fish on the greased baking tray.

5. Put the fish on the shelf below the potatoes & bake for 5 minutes.

6. Turn the potatoes over & bake for a further 10 minutes.

7. Meanwhile combine the mayonnaise, yogurt & lemon juice in a small bowl. Serve with the fish & chunky ‘chips’.

Macro info per serving

Protein
35.2g

Carbs
48.9g

Fat
9.8g

Energy
425Kcal

Chilli & Coriander Mackerel

Online Personal Trainer Main Meal Recipes - Chilli & Coriander Mackerel

Serves: 4

Shopping & Ingredients List:

4 x 125g Mackerel Fillets

2 tbsp Lemon Juice

2 tbsp Fresh Coriander, chopped

2 Garlic Cloves

2 Red Chillies, chopped

2 tbsp Paprika

1 tsp Sugar

2 tbsp Low-Fat Natural Yogurt

1 Lime, quarters to serve

Fresh Coriander to garnish.

Method

1. Place the mackerel fillets into a non-metallic dish & sprinkle with the lemon juice. Place in the fridge to marinate for 15 minutes.

2. Meanwhile in a blender, blend the yogurt, sugar, coriander, paprika, chillies & garlic together.

3. Place each fish fillet on a piece of kitchen foil. Coat the fillet with the paste. Gather up the foil to make a loose parcel. Place the 4 parcels in the fridge for at leat 1 hour to marinate.

4. Preheat the oven to 200c (180 fan), 400f, gas mark 6. Put the fish parcels on a baking tray. Bake for about 15 minutes & serve immediately garnished with additional coriander & lime.

Macro info per serving

Protein
24.7g

Carbs
3.75g

Fat
20g

Energy
294Kcal

Pan-Fried Plaice

Online Personal Trainer Main Meal Recipes - Pan-Fried Plaice

Serves: 4

Shopping & Ingredients List:

4 x 150g Plaice Fillets

125ml Dry White Wine

1 tsp Olive Oil

1 small Onion, finely chopped

1 Garlic Clove, crushed

2 tbsp Wholegrain Mustard

2 tbsp Mixed Herbs

Method

1. Heat the oil in a large non-stick frying pan, add the onion & garlic & fry for 3 minutes until softened.

2. Add the fish fillets & cook for 1 minute on each side. Add the remaining ingredients to reduce the liquid by half. Serve immediately.

Macro info per serving

Protein
26g

Carbs
7.5g

Fat
5g

Energy
179Kcal