Sonf Macchi

Online Personal Trainer Main Meal Recipes - Sonf Macchi

Serves: 4

Shopping & Ingredients List:

4 x 95g Salmon Fillets

10 Fresh Curry Leaves

1 Red Onion, chopped

2 tsp Garlic, crushed

2 tsp Fresh Ginger, grated

1 tbsp Fennel Seeds

1 tbsp Hot Curry Powder

200g can Chopped Tomatoes, drained of juice

1 tbsp Coconut Oil

Salt & Pepper to season

Method

1. Add the coconut oil to a large non-stick frying pan over a high heat. Add the curry leaves & onion & stir-fry for 4 minutes.

2. Turn the heat to low & add the garlic, ginger, fennel seeds & curry powder. Stir-fry for 3-4 minutes.

3. Turn the heat to high & add the drained chopped tomatoes & stir-fry for 3-4 minutes. Place the salmon fillets in a single layer into the pan, spoon over some of the sauce & simmer, cooking gently for 7-8 minutes. Serve immediately.

Macro info per serving

Protein
21.7g

Carbs
6.2g

Fat
7.7g

Energy
183Kcal

Spicy Fish & Egg Pilau

Online Personal Trainer Main Meal Recipes - Spicy Fish & Egg Pilau

Serves: 6

Shopping & Ingredients List:

700g Cod Fillets, cut into chunks

2 tbsp Lemon Juice

4 Spring Onions, chopped

1 Red Chilli, thinly sliced

1 tsp Ground Fennel Seeds

½ tsp Hot Chilli Powder

2 tsp Ground Cumin

4 Garlic Cloves, crushed

1 tsp Fresh Ginger, grated

½ tsp Turmeric

350g Basmatic Rice, rinsed & drained

2 Bay Leaves

1 Cinnamon Stick

4 large Eggs, whisked

To garnish

2 Spring Onions, sliced

1 medium Tomato, sliced

¼ Cucumber, sliced

Method

1. Place the cod pieces in a bowl. Mix together the lemon juice, spring onions, chilli, fennel seeds, chilli powder, cumin, garlic, ginger, turmeric & seasoning & pour over the fish. Coat the fish, cover & marinate for at least 30 minutes.

2. Preheat the oven to 150c (130 fan), 300f, gas mark 2.

3. Bring 600ml of water to a boil in a saucepan & add the bay leaves, cinnamon & season well with salt. Add the rice & return to the boil for 3 minutes or until the water has been absorbed. Take the saucepan off the heat & leave uncovered for 5 minutes.

4. Place the fish & some of the marinade into the rice & gently mix together. Add the mixture to a casserole dish. Cover with baking paper & then foil. Add the casserole dish lid. Put into the oven for 20-25 minutes.

5. Meanwhile scramble the whisked eggs ihn a good non-stick frying pan.

6. On serving, mix the scrambled cooked egg into the rice dish & garnish.

Macro info per serving

Protein
35.5g

Carbs
51g

Fat
4.3g

Energy
385Kcal

Delaware Drummers

Online Personal Trainer Main Meal Recipes - Delaware Drummers

Serves: 2

Shopping & Ingredients List:

4 Chicken Drumsticks*

5-6 pumps Olive Oil Cooking Spray

BBQ Rub

1 tsp each Salt, Paprika, Stevia

2 tsp Garlic Granules

½ tsp Ground Black Pepper

½ tsp Dried Chilli Flakes

½ tsp Cumin

¼ tsp Ground Cinnamon

Sweet Tomato Sauce

2 tbsp Clear Honey

2 tbsp Tomato Ketchup

1 tbsp Burger Sauce

½ tsp Mustard Powder

½ tsp Salt

* Halal & Kosher if meat appropriately sourced

Method

1. Remove the skin from the drumsticks & cut slits into the flesh. Set aside in a dish or bowl.

2. Preheat the oven to 180c (160 fan), 350f, gas mark 4.

3. Make the BBQ rub by mixing the ingredients together. Spray a baking dish with olive oil. Rub the mix into the drumsticks & place on the dish. Bake the drumsticks for 10 minutes. Turn the drumsticks & bake for a further 5-10 minutes.

4. Meanwhile make the sweet tomato sauce by mixing together the sauce ingredients.

5. Brush the drumsticks with the sweet tomato sauce. Place on the BBQ for 5-7 minutes turning as they grill.

Macro info per serving

Protein
30g

Carbs
18.5g

Fat
21g

Energy
383Kcal

Tempting Tuna Burgers

Online Personal Trainer Main Meal Recipes - Tempting Tuna Burgers

Serves: 4

Shopping & Ingredients List:

2 x small cans Tuna, rinsed & drained

1 medium Onion, chopped

1 tsp Fresh Mint, chopped

1 tbsp Fresh Parsley, chopped

1 tbsp Fresh Coriander, chopped

¼ tsp Dried Chilli Flakes

½ Lime, zest only

60g White Flour*

1 tbsp Olive Oil

*use gluten free if required

Method

1. In a food processor blend together all the ingredients except the flour. Blend until smooth.

2. Flour a board. Add the tuna mix. Add some of the 60g flour & work into the mix. Keep working in the flour until the mix is less sticky & stiff enough to shape into 4 burgers.

3. Chill the tuna burgers in the fridge for at least half an hour. Brush the burgers with the olive oil on both sides.

4. BBQ for 2-3 minutes on each side.

Macro info per serving

Protein
13.2g

Carbs
16.7g

Fat
3.7g

Energy
154Kcal

Devilish Drummers

Online Personal Trainer Main Meal Recipes - Devilish Drummers

Serves: 3

Shopping & Ingredients List:

6 Chicken Drumsticks*

Marinade

100g 0% Greek Yogurt

6 tbsp Tomato Puree

2 Garlic Cloves, crushed

1½ tsp Smoked Paprika

1 tsp Fresh Ginger, grated

1 tsp Mustard Powder

2 tbsp Soy Sauce

¼ tsp Dried Chilli Flakes

*Halal & Kosher if meat appropriately sourced

Method

1. Make the marinade by mixing together all the ingredients in a medium-size bowl.

2. Skin the drumsticks & cut small slits into the flesh.

3. Add the drumsticks to the marinade bowl or into an ovenproof ceramic dish & using hands ensure the drumsticks are totally coated in the marinade. Cover the drumsticks with foil or clingfilm, place into the fridge to marinade for 2-4 hours (or more)

4. Preheat the oven to 180c (160 fan), 350f, gas mark 4.

5. Bake the drumsticks for 10 minutes. Turn & bake again for 5-10 minutes before placing on the BBQ to finish. Grill for 5 minutes, turning as they cook.

Macro info per serving

Protein
30g

Carbs
7.6g

Fat
18g

Energy
356Kcal

Japanese Soba Noodles & Chicken

Online Personal Trainer Main Meal Recipes - Japanese Soba Noodles & Chicken

Serves: 2

Shopping & Ingredients List:

100g Soba Noodles

1 tbsp Vegetable Oil

300g skinless Chicken Thigh, meat diced*

1 Garlic Clove, crushed

4 tsps Mild Curry Paste

25g Mangetout, finely sliced

½ Red Pepper, finely sliced

1 tbsp Dark Soy Sauce

2 Spring Onions, finely sliced

*Halal & Kosher if meat appropriately sourced

Method

1. Cook the noodles according to the packet instructions.

2. Meanwhile heat the oil in a non-stick wok or frying pan over a medium-high heat. Stir-fry the chicken for 3 minutes until it's lightly golden. Add the garlic, curry paste & mix well, cook for a further minute.

3. Add the mangetout & red pepper. Stir-fry for another minute. Add the drained cooked noodles to the pan & mix all the ingredients together. Stir-fry for a further 2 minutes, mix in the soy sauce & spring onions before serving.

Macro info per serving

Protein
12g

Carbs
24.7g

Fat
15g

Energy
282Kcal

Aromatic Chicken

Online Personal Trainer Main Meal Recipes - Aromatic Chicken

Serves: 4

Shopping & Ingredients List:

4 large Skinless Chicken Breasts*

1 medium Courgette, thickly sliced

20 Cherry Tomatoes

1 medium Onion, roughly chopped

2 Peppers, cut into chunks

2.5cm Root Ginger, peeled & sliced

2 tbsp Coriander Seeds

2 tbsp Cumin Seeds

6 Cloves

½ tsp Turmeric

½ tsp Ground Nutmeg

300ml Chicken Stock

1 tsp Olive Oil

Salt & Pepper to own taste

*Halal & Kosher if meat appropriately sourced

Method

1. In a large non-stick frying pan, dry-fry the coriander seeds, cumin seeds & cloves for 1-2 minutes. Add the nutmeg & turmeric & fry for a further minute.

2. Remove from the heat & grind with the sliced ginger using a pestle & mortar, or a spice grinder. Make into a paste.

3. Place the chicken in a large lidded saucepan with the paste & the remaining recipe ingredients, except the olive oil. Season to own taste & ensure the chicken is covered in stock, if not add more water. Cover the saucepan with a lid & cook over a low heat for 45 minutes.

4. Remove the chicken breasts & set aside. Heat a non-stick griddle over a high heat & brush with the olive oil. Add the chicken breasts & griddle for 1-2 minutes on each side.

5. Using a slotted spoon add the vegetables to 4 plates & top with the chicken breasts. Serve immediately.

Macro info per serving

Protein
47.5g

Carbs
17.2g

Fat
3.7g

Energy
293Kcal

Seafood Zarzuela

Online Personal Trainer Main Meal Recipes - Seafood Zarzuela

Serves: 4

Shopping & Ingredients List:

500g Tomatoes, skinned & chopped

1 tbsp Olive Oil

1 large Onion, finely diced

2 Garlic Cloves, minced

1 tsp Smoked Paprika

1 Red Pepper, diced

200ml Fish Stock

150ml White Wine

2 Saffron Threads

4 Bay Leaves

500g Fresh Mussels, cleaned

200g Raw Squid, cleaned & sliced

375g Skinless Cod Loin, cubed

100g Raw Shelled Tiger Prawns

Method

1. Heat the oil in a lage saucepan, add the onion & fry for 5 minutes until softened & just beginning to brown. Stir in the garlic & smoked paprika & cook, stirring for a further minute.

2. Stir in the tomatoes, red pepper, stock, wine & saffron. Add the bay leaves, season with salt & pepper & bring to a boil. Cover & simmer gently for 10 minutes.

3. Add the cod & squid & cook for 2 minutes. Then add the mussels, cover & cook for 3 minutes. Add the prawns & cook for a further 3-4 minutes. Stir & serve, discarding any mussels that have not opened.

Macro info per serving

Protein
46.2g

Carbs
23.6g

Fat
8.7g

Energy
358Kcal

Refried Bean Burgers

Online Personal Trainer Main Meal Recipes - Refried Bean Burgers

Serves: 8

Shopping & Ingredients List:

150g Onion, grated

26g Tortilla Chips, crumbled

1 tbsp Taco Seasoning Mix

3 tbsp jar Spicy Salsa

200g can Refried Beans

900g Very Lean Beef Mince*

*Halal & Kosher if meat appropriately sourced

To serve

8 Burger Buns*

100ml Taco Sauce

1 large Tomato, sliced

handful Lettuce Leaves

8 rings Red Onion

*use gluten free if required

Method

1. In a large bowl combine the grated onion, tortilla chip crumbs, taco seasoning, spicy salsa, refried beans & mix well. Add the mince, mix with your hands. Form into 8 burger patties & chill in the fridge for at least 20 minutes.

2. Use a bbq, or heat a grill on high. Cook the burgers for 5-8 minutes on each side until cooked through. Add to the burger buns along with the lettuce, tomato slices, onion rings & taco sauce & serve immediately.

Macro info per serving

Protein
34.1g

Carbs
49.7g

Fat
8.7g

Energy
414Kcal

Beef Skewers with Dipping Sauce

Online Personal Trainer Main Meal Recipes - Beef Skewers with Dipping Sauce

Serves: 4

Shopping & Ingredients List:

350g Lean Rump Steak, in strips*

½ tsp Ground Coriander

1 tbsp Sweet Chilli Sauce

½ tsp Cumin Seeds

1 tsp Olive Oil

*Halal & Kosher if meat sourced appropriately

Dipping Sauce

1 tbp Sweet Chilli Sauce

1 tsp Thai Fish Sauce

1 tsp White Wine Vinegar

Garnish

2 tbsp Fresh Coriander, chopped

Method

1. Mix together the sweet chilli sauce, cumin seeds, ground coriander & oil in a non-metallic bowl. Add the beef strips, stir to coat, then cover & leave to marinate for 30 minutes.

2. Thread the meat onto 4 bamboo skewers that have been soaked in water for at least 20 minutes. Cook on the bbq or under a grill for 2-3 minutes.

3. Meanwhile mix together sauce ingredients & serve with the skewers & scattered coriander. 

Macro info per serving

Protein
20.5g

Carbs
1.2g

Fat
6.5g

Energy
146Kcal

Chicken & Spinach Curry

Online Personal Trainer Main Meal Recipes - Chicken & Spinach Curry

Serves: 4

Shopping & Ingredients List:

4 x 125g Skinless Chicken Breasts, halved lengthways*

1 medium Onion, diced

2 Garlic Cloves, diced

1 Chilli, finely diced

4 Cardamom Pods, lightly crushed

1 tsp Cumin Seeds

1 tsp Dried Chilli Flakes

1 tsp Ground Ginger

1 tsp Turmeric

250g Baby Spinach 

300g can Chopped Tomatoes

150ml 0% Total Greek Yogurt

1 tbsp Vegetable Oil

2 tbsp Fresh Coriander, chopped

*Halal & kosher if meat appropriately sourced

Method

1. Heat the oil in a large non-stick frying pan, add the chicken, onion, garlic & chilli & fry for 4-5 minutes until the chicken starts to brown & the onion softens. Add the cardamom, cumin seeds, dried chilli flakes, ginger & turmeric & fry for a further minute.

2. Add the spinach, cover & cook gently until the spinach wilts, then stir in the tomatoes, recover & simmer for 15 minutes or until the chicken is cooked through, remove the lid for the last 5 minutes.

3. Stir in the yogurt & chopped coriander & serve immediately.

Macro info per serving

Protein
35.5g

Carbs
10.5g

Fat
6.75g

Energy
245Kcal

Lamb Cutlets with Herbed Crust

Online Personal Trainer Main Meal Recipes - Lamb Cutlets with Herbed Crust

Serves: 4

Shopping & Ingredients List:

12 Lean Lamb Cutlets*

2 tbsp Pesto

3 tbsp Granary Breadcrumbs

1 tbsp Chopped Walnuts

1 tsp Vegetable Oil

2 Garlic Cloves, crushed

*New Zealand Lamb is Halal. For Kosher source meat appropriately.

Method

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

2. Heat a non-stic frying pan, or griddle, until hot, add the cutlets & cook for 1 minute on each side. Transfer to a non-stick baking sheet.

3. Mix together the pesto, breadcrumbs & walnuts in a bowl & press down on the top side of the cutlets. Bake in the oven for 10-12minutes. Serve immediately.

Macro info per serving

Protein
32.5g

Carbs
4.7g

Fat
36.7g

Energy
480Kcal

Russian Meatballs

Online Personal Trainer Main Meal Recipes - Russian Meatballs

Serves: 4

Shopping & Ingredients List:

375g 5% Lean Beef Mince*

1 Onion, chopped

1 tbsp Tomato Puree

1 tsp Smoked Paprika

1 tsp Dried Mixed Herbs

Salt & Pepper to season

6-8 Fresh Basil Leaves to garnish

*Halal & Kosher if meat is appropriately sourced

Tomato Sauce

1 medium Red Onion, finely chopped

400g can Chopped Tomatoes

1 tsp Paprika

1 tsp Dried Mixed Herbs

Salt & Pepper to season

Method

1. Put the minced beef, onion, tomato puree & dried mixed herbs in a food processor. Season well & blend smooth. Shape into 12 balls, cover & chill in the fridge for 30 minutes.

2. Meanwhile put the tomato sauce ingredients into a saucepan & cook uncovered over a low heat for 15-20 minutes, stirring occasionally.

3. Preheat the oven to 180c (160 fan), 350f, gas mark 4.

4. Season the sauce with salt & pepper & transfer to an ovenproof dish. Arrange the meatballs on top & place in the oven. Bake for 45 minutes. Serve with the fresh basil sprinkled over.

Macro info per serving

Protein
22g

Carbs
11.5g

Fat
4.2g

Energy
172Kcal

Chicken Tikka Skewers with Fennel Raita

Online Personal Trainer Main Meal Recipes - Chicken Tikka Skewers with Fennel Raita

Serves: 6

Shopping & Ingredients List:

4 x 150g Skinless Chicken Breasts, cubed*

4 tbsp Fresh Coriander, chopped

3 tsp Mild Curry Paste

150ml Low Fat Natural Yogurt

2 Garlic Cloves, finely chopped

1½cm (¾ inch) Root Ginger, finely chopped

1 large Chilli, chopped

1 medium Onion, finely chopped

*Halal & Kosher if meat appropriately sourced

Fennel Raita

1 small Fennel Bulb, finely chopped

200ml Low-Fat Natural Yogurt

3 tbsp Fresh Coriander, chopped

Salt & Pepper to season

Method

1. Mix together the onion, chilli, ginger & garlic in a non-metallic dish. Add the yogurt, curry paste & corainder & stir together. Add the chicken, mix the chicken to coat, cover & chilli for at least 2 hours.

2. Make the raita by mixing together the ingredients & seasoning. Cover & chill in the fridge.

3. Thread the chicken onto 12 bamboo skewers that have been soaked in water for at least 20 minutes. Place them on a foil lined grill rack. Cook under a girll for 8-10 minutes until the chicken is cooked through. Or cook on a bbq for 10-12 minutes. Serve 2 skewers per person with the raita.

Macro info per serving

Protein
40.5g

Carbs
15g

Fat
6.3g

Energy
278Kcal

Lamb Extravaganza

Online Personal Trainer Main Meal Recipes - Lamb Extravaganza

Serves: 1

Shopping & Ingredients List:

125g Lean Lamb Steak*

2 tsp Ras el Hanout

5-6 pumps Cooking Oil Spray

Salt & Pepper to season

Yogurt Sauce

50g 0% Total Greek Yogurt

1 tbsp Fresh Mint, chopped

1 Garlic Clove, crushed

Grilled Tomato Salad

2 Plum Tomatoes, halved

1 tsp Balsamic Vinegar

1 tbsp Fresh Coriander, chopped

*New Zealand Lamb is Halal. For Kosher source meat appropriately.

Method

1. Sprinkle over 1½ tbsp of ras el hanout. Season & rub the spices into the lamb.

2. Make the yogurt sauce by mixing together the yogurt, mint & garlic. Cover & put into the fridge until it is needed.

3. Toss the tomato halves into the remaining ras el hanout. Spray with the cooking oil spray & set aside.

4. Heat a griddle ot non-stick frying pan over a high heat until smoking hot. Spray the lamb with the cooking oil spray & add to the pan. Cook for 3-4 minutes on each side for medium & 4-6 minutes on each side for well done. Remove, set aside & rest for 5 minutes.

5. Add the tomatoes to the pan cut side down & cook for 2-3 minutes, transfer to a serving dish. Sprinkle with vinegar & coriander. Slice the lamb & serve with the tomatoes & minty yogurt sauce.

Macro info per serving

Protein
31g

Carbs
15g

Fat
15g

Energy
319Kcal

Fillet Steak for One

Online Personal Trainer Main Meal Recipes - Fillet Steak for One

Serves: 1

Shopping & Ingredients List:

125g Lean Fillet Steak*

1 Courgette, thickly sliced

½ Onion, in wedges

1 Pepper, in chunks

5 Asparagus Spears

2 tsp Fresh Rosemary, chopped

1 tsp Balsamic Vinegar

Salt & Pepper to season

½ tsp Olive Oil

*Halal & Kosher if meat appropriately sourced

 can use other vegetables if preferred

Method

1. Preheat a griddle pan or a grill. coat the vegetables with ¼ tsp of the oil & cook in batches. Keep cooked vegetables warm.

2. Brush the steak with the remaining oil. Rub the rosemary over both sides of the steak. Season well.

3. Add the steak to the griddle pan, or a non-stick frying pan. Cook for 2-3 minutes per side, depending on thickness & how you like steak done. Add the balsamic vinegar & 1 tbsp of water to the pan & heat for 1 minute to make a sauce.

4. Pile the vegetables on a plate, top with steak & sauce. Season to own taste & serve immediately.

Macro info per serving

Protein
32g

Carbs
19g

Fat
11g

Energy
303Kcal

Mushroom Parmigiana

Online Personal Trainer Main Meal Recipes - Mushroom Parmigiana

Serves: 1

Shopping & Ingredients List:

100g Aubergine, sliced

100g Mushrooms, sliced

250g jar Basil & Tomato Pasta Sauce

75g Light Mozzarella, thinly sliced

15g Fresh Breadcrumbs*

10g Parmesan, grated*

Salt & Pepper to season

½ tsp Olive Oil

*use gluten free if required

*use vegetarian parmesan if required

Method

1. Heat a griddle pan, or non-stick frying pan, on a medium high heat. Brush with ½ tsp of olive oil. Add the aubergine slices & cook for a few minutes on each side until lightly browned. Remove from the heat. Heat the oven to 200c (180 fan), 400f, gas mark 6.

2. Place half the aubergine slices into a shallow baking dish. Top with half the sliced mushrooms, spoon on half the pasta sauce. Season. Repeat the layers & top with the mozzarella.

3. Mix together the parmesan & breadcrumbs. Scatter over the top of the dish & bake for 25-30 minutes. Serve immediately.

Macro info per serving

Protein
25g

Carbs
38g

Fat
20g

Energy
432Kcal

Crab & Coriander Cakes

Online Personal Trainer Main Meal Recipes - Crab & Coriander Cakes

Serves: 2

Shopping & Ingredients List:

375g can Crabmeat, drained

250g leftover Mashed Potatoes

2 tbsp Fresh Coriander, chopped

small bunch Spring Onions, finely chopped

½ Lemon, juice & grated rind only

2 medium Eggs, beaten

2-3 tbsp Flour*

150g fresh White Breadcrumbs*

1 tbsp Vegetable Oil

Lemon Wedges to serve

*use gluten free if required

Method

1. In a large bowl mix together the crabmeat, mashed potatoes, coriander, spring onions, lemon rind, lemon juice & half the beaten egg.

2. Form into 4 crab cakes. Dip each cake in flour, then egg, & finally coat with the breadcrumbs. These can be stored, covered, in the fridge for use later, ie if preparing dinner in advance, even the night before.

3. Heat the oil in a large non-stick frying pan. Fry the crab cakes for 10-15 minutes, turning once or twice, until golden & cooked through. Serve immediately.

Macro info per serving

Protein
28g

Carbs
43g

Fat
13g

Energy
301Kcal

Miso Roast Salmon

Online Personal Trainer Main Meal Recipes - Miso Roast Salmon

Serves: 1

Shopping & Ingredients List:

1 tbsp Miso Paste

2 tsp Mirin

pinch of Sugar

150g boneless Salmon Fillet

½ tsp Olive Oil

2 tsp Soy Sauce

Salt & Pepper to season

Salad

½ Cucumber, in ribbons

1 tbsp Soya Beans

1 tsp White Wine Vinegar

pinch of Sugar

Method

1. Mix together the miso paste, mirin & sugar. Spread over the salmon & marinate in the fridge overnight, or during the day, for a minimum of 2 hours.

2. Preheat the oven to 200c (180 fan), 400f, gas mark 6. Use the olive oil & brush a non-stick baking sheet. Use kitchen paper towel, wipe off the marinade. Place the fish on the baking tray, skin-side down. Cook for 15 minutes.

3. Meanwhile whisk together the white wine vinegar & sugar. Toss the cucumber ribbons & soya beans in the dressing. Serve alongside the salmon & season to own taste.

Macro info per serving

Protein
38g

Carbs
15g

Fat
22.7g

Energy
416Kcal

Chicken & Black Bean Stew

Online Personal Trainer Main Meal Recipes - Chicken & Black Bean Stew

Serves: 1

Shopping & Ingredients List:

150g Skinless Chicken Breast, in chunks*

1 small Onion, finely chopped

1 Garlic Clove, finely chopped

½ Pepper, chopped

1 small Celery Stalk, chopped

1 small Carrot, chopped

125ml Chicken Stock

40g Tomato Salsa

100g can Black Beans, rinsed & drained

½ tbsp Olive Oil

½ tsp Ground Cumin

½ tsp Ground Coriander

pinch Cayenne Pepper

Salt & Pepper to season*

*Halal & Kosher if meat appropriately sourced

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, carrot & garlic. Cook for about 10-12 minutes until the vegetables have softened. Return the chicken to the pan along with the beans, salsa & stock. Stir well & bring to a boil. Lower the heat, cover & simmer for 40 minutes.

3. Season & serve immediately.

Macro info per serving

Protein
42g

Carbs
30g

Fat
11g

Energy
387Kcal