Week 1 - Garlic Chicken and Sweet Potato.
Week 2 - Spicy Chicken and Pepper Rice.
Week 3 - Spicy Fish and Vegetable Soup.
Week 4 - Creamy Chicken and Broccoli Pasta.
Week 5 - new poll to choose the next 4 weeks.
Saturday, 23 July 2011
HEALTHY RECIPES - GARLIC CHICKEN.
HEY GUYS - THIS IS THE RECIPE I USE TO MAKE MY GARLIC CHICKEN AND SWEET POTATO MASH.
Recipe List:
200 gram of chicken.
200 gram of sweet potato.
Garlic Salt.
1/4 of garlic.
Paprika powder.
Sweet Chillies.
Preparation:
1 - Cut the chicken into tiny cubes place them in frying pan or wok.
2 - Once the chicken starts to brown add in the garlic which should be crushed and 1/2 sweet chilli.
3 - After 5 minutes add in a shake of garlic salt and paprika powder - cook until inside of chicken is cooked.
4 - I microwave the sweet potato for 5 minutes to save time - alternatively oven bake for 15-25 minutes (depending on how you like it).
5 - Serve chicken on plate, scoop out the sweet potato from skin and mash.
Recipe List:
200 gram of chicken.
200 gram of sweet potato.
Garlic Salt.
1/4 of garlic.
Paprika powder.
Sweet Chillies.
Preparation:
1 - Cut the chicken into tiny cubes place them in frying pan or wok.
2 - Once the chicken starts to brown add in the garlic which should be crushed and 1/2 sweet chilli.
3 - After 5 minutes add in a shake of garlic salt and paprika powder - cook until inside of chicken is cooked.
4 - I microwave the sweet potato for 5 minutes to save time - alternatively oven bake for 15-25 minutes (depending on how you like it).
5 - Serve chicken on plate, scoop out the sweet potato from skin and mash.
This dish is a lot better tasting than it looks in the photo!
Protein: 55 gram
Carbohydrate: 47
Fat: 6 -8 fat
Use less chicken and potato to suit your caloric needs!
Friday, 29 July 2011
HEALTHY RECIPES – SPICY CHICKEN AND PEPPER RICE.
HEY GUYS - THIS IS THE RECIPE I USE TO MAKE MY SPICY CHICKEN AND PEPPER RICE.
Recipe List:
200 gram of chicken.
180 gram of brown rice.
1 large sweet red pepper.
1 large normal pepper.
cayenne pepper powder.
½ chopped onion.
Small amount of olive oil.
Preparation:
1 – Boil kettle, add water to pan, once boiled add the brown rice,lower the temperature to about 2/5 to half heat on hob. Put lid over pan and leave to cook.
2 – After 10-12 minutes cut the chicken into strips and place them in frying pan or wok number 2.
2 – After 10-12 minutes cut the chicken into strips and place them in frying pan or wok number 2.
3 – Once the chicken starts to brown coat in cayenne powder.
4 - Chop the peppers and onions into thin strips, place them in the pan, if your pan is small use a third pan to fry them to make sure they get crispier – remember healthy oil.
5 – Add a light sweet chilli sauce to the chicken and veg mix place in wok and simmer for 30 seconds – 2 minutes.
6 – Drain the rice once cooked place on plate, add chicken and veg.
Protein: 55 gram
Carbohydrate: 50
Fat: 8 fat
Use less chicken and rice to suit your caloric needs!
Saturday, 6 August 2011
HEALTHY RECIPES – SPICY FISH AND VEG SOUP.
HEY GUYS - THIS IS THE RECIPE I USE TO MAKE MY SPICY FISH AND VEG SOUP.
Recipe List:
2 portions of haddock fillet unsmoked
1 pack of soup veg mix
Or
3 celery, 3 leeks, low fat vegetable stock
Cayenne pepper
Garlic salt
Black pepper
Preparation:
1 – Microwave fish until defrosted and cooked – but not dry! While the fish is cooking boil the kettle pour in between 200-500 ml of water depending on how thick or watery you like your soup and add the veg stock again add to desired flavour.
2 – Chop veg into small pieces and add the fish.
2 – Chop veg into small pieces and add the fish.
3 – Once the soup starts boil turn down to a low heat, add cayenne powder to the soup.
4 - Add the garlic salt and black pepper leave to bubble until it becomes a thicker soup – this normally takes 20-30 mins.
This will give you 50.2 gram protein
Less than 10 carbs negated by the fibre
Less than 5 grams of fat
