• FBC

Meal Plan Recipes - Week 2 Examples

Updated: Jan 22, 2019


*Tasty Turkey / quorn Chilli

Difficulty Easy

Serves 4

Cooks In 90+Mins

Calories 333 Per Serving

Ingredients 

400g turkey mince (swap for vegan quorn mince to make vegetarian/vegan)

1 tbsp olive oil

1 onion, chopped

1 red pepper, chopped

400g tin of chopped tomatoes

400g tin of red kidney beans

1 x 198-200g tin of sweetcorn

2 cloves of garlic, minced

2 tsp paprika

1 tsp chilli powder

1 tsp cumin

150g brown rice

Sprinkle of coriander (optional)

Cooking Directions - Slow Cooker Recipe

Heat the olive oil in a pan over a medium heat. Cook the mince in a pan until the outside colour changes (turkey mince does not always 'brown'). Add to the slow cooker In the pan, cook the onion, garlic and pepper to soften and add them in the slow cooker. Add the rest of the ingredients apart from the rice and stir well.Cook on for 6-8 hours or high for 3-4 hours.Cook the rice as per the packet instructions and serve with the chilli.

Tips:

This can be frozen (without the rice) - freeze the cooked and cooled chilli without the rice in labelled and dated freezer bags for up to 3 months. Defrost in the fridge overnight and reheat thoroughly in the microwave or a large saucepan over a medium heat, stirring gently, until piping hot.

*Fruit and Quinoa

Difficulty Easy

Cooks In 0 To 15 Mins

Calories 641 Per Serving

Ingredients

45g Quinoa

200ml of Water

30g of Mixed Nuts

50g of Berries

1 Banana

1 Kiwi

1/2 of a Lemon

30g of Greek Yoghurt

Cooking Directions

Bring the quinoa and water to the boil in a saucepan over a medium heat, then pop on the lid, turn down the heat and simmer for 15 minutes. When the quinoa is cooked, drain, place in a bowl and toss with the blueberries, sliced banana and kiwi fruit. Sprinkle with the mixed nuts, and top with the juice from the lemon.Serve half for breakfast today; cover the remainder with cling film and keep in the fridge until required -  although saving it is going to test your willpower as it tastes so good!For the 2nd Serving: Mix 30g of Full-Fat Greek yoghurt with the remaining fruity quinoa and serve immediately.


*Chicken on Rye

Difficulty Easy

Serves 1

Cooks In 0 To 15 Mins

Calories 442 Per Serving

Ingredients

100g diced chicken breast

1 slice of rye bread

1/2 avocado

Cooking Directions

Preheat the oven to 180C, gas mark 4.

Place a layer of foil on a baking tray, add the diced chicken pieces, then bake in the oven for 10 minutes, or until cooked through.

Scoop the flesh out of the avocado with a spoon and cut into chunks.

lace the chunks into a bowl and mash the avocado into a consistency that would allow it to be spread.

Cut the rye bread slice in half. Spread the avocado onto one side of each piece of bread.

Add the chicken on to 1 of the pieces of bread. Add the remaining bread on top to make into a sandwich.

*Oat Crumb Fish and Large Salad

Difficulty Easy

Serves 2

Cooks In 15 To 30 Mins

Calories 458 Per Serving

Ingredients

2 skinless white fish fillet (cod, haddock etc.).

1 egg, beaten with 1 tablespoon of mustard.

4 heaped tablespoons of oat flakes.

1 tablespoon mixed dried herbs.

1/2 tablespoon olive oil.

8 handfuls of lettuce

12 cherry tomatoes, halved

1/2 cucumber, chopped

1 yellow pepper, chopped

Cooking Directions

Lightly beat the egg and mustard.

Blitz the oat flakes in a blender for a few seconds to make a course powder and mix it with the dried herbs.

Gently heat oil in a frying pan, coat the fish in the egg then the oat flakes and fry for 3 minutes or so each side.

Mix all of cucumber, lettuce, tomato and pepper in a bowl.

Serve the salad and fish together.


*Scrambled Basil Eggs

Difficulty Easy

Serves 1

Cooks In 15 To 30 Mins

Calories 136 Per Serving

Ingredients

2 eggs

1 teaspoon dried basil

2 tablespoon tomato salsa (chopped tomato, onion and drizzle of olive oil)

Cooking Directions

Crack eggs into a small bowl, add basil and mix thoroughly with a fork or a wire whisk.

Scramble eggs in a non-stick pan. Remove the eggs and top with salsa.


*Quinoa Salad

Difficulty Easy

Serves 1

Cooks In 30 To 45 Mins

Calories 348 Per Serving

Ingredients

45g quinoa

1/2 lime

200ml of water

1/3 iceberg lettuce, cut into size pieces of your choice

1 carrot, sliced

1/4 cucumber, sliced

2 spring onions, sliced

30g mixed nuts

1 tomato, cubed

Salt and pepper to taste

Cooking Directions

Add the quinoa and 200ml of water in a saucepan, squeeze over the juice of half a lime, then bring to the boil and simmer for 15 minutes or until all the water is absorbed, remove from the heat.

You can do this the night before to save time, simply leave the quinoa to cool before covering and placing in the fridge for the next day.

Place the lettuce leaves in a bowl along with all of the remaining ingredients apart from the linseeds.

Add the quinoa and sprinkle the linseeds on top.  Add salt and pepper to taste.


*Beef, Vegetable and Orange Stir Fry

Difficulty Easy

Serves 2

Cooks In 15 To 30 Mins

Calories 837 Per Serving

Ingredients

1 tablespoon olive oil

1 garlic clove, crushed

1 chunk of ginger, peeled and finely sliced (to taste)

1 small onion, peeled and sliced

175g rump steak, cut into strips

1 red pepper, de-seeded and sliced

A handful of frozen or fresh peas

2 or 3 carrots, peeled and cut into strips

3 to 4 florets of broccoli

1 handful of mushrooms, sliced

1 orange, segmented and juice retained

100g rice noodles

Cooking Directions

Add oil to the pan and fry the garlic, ginger and onion until the onion is brown.

Add the beef, vegetables and stir-fry until evenly golden brown.

Meanwhile put the rice noodles in a pan over a medium heat and cover with boiling water. Cook, stirring gently to separate the noodles, until they are just tender (this will take 3-7 minutes). Drain the noodles before serving.

Add the segments of orange and juice to the pan cover and gently simmer for about 3 mins.

Serve the noodles and stir fry mixture together.


*Peanut Butter Apple Chicken Lettuce Wraps

Difficulty Easy

Serves 1

Cooks In 15 To 30 Mins

Calories 469 Per Serving

Ingredients

1 cooked chicken breast, sliced

1 apple

3 tablespoon peanut butter

Small handful of Grapes 

Iceberg or gem lettuce leaves.

Cooking Directions

Mix all ingredients together apart from lettuce leaves.

Spoon mixture onto lettuce leaves and wrap sides of lettuce leaves around mixture


*Homemade Chickpea Burgers with Stir Fried Vegetables

Difficulty Easy

Serves 1

Cooks In 15 To 30 Mins

Calories 246 Per Serving

Ingredients

1 x 400g can chickpeas, drained and rinsed.

1/2 small tin sweetcorn

1 small onion, chopped.

50g carrots, finely grated.

2 tablespoon mixed seeds.

300g stir fry vegetables

Virgin olive oil

Cooking Directions

Mash the ingredients apart from the stir fry veg and chickpeas with a potato masher in a bowl, or put them in a mixer and blend to a paste.Add the sweetcorn and form into four burgers. Heat the oil in a frying pan and cook over a medium heat until lightly browned on both sides.Whilst the burgers are browning cook the stir fry vegetables until warmed through.


*Fry with Brown Rice

Difficulty Easy

Serves 2Cooks In

15 To 30 Mins

Calories 307 Per Serving

Ingredients

6 broccoli florets, halved

1 chicken breast diced

15g ginger, cut into shreds

2 garlic cloves, cut into shreds

1 red onion, sliced

1 red pepper

2 teaspoon olive oil

1 teaspoon mild chilli powder

1 tablespoon soy sauce  (or gluten free soy sauce)

1 tablespoon honey

50g brown rice (cooked as per packet instructions)

Cooking Directions

Put the kettle on to boil and tip the broccoli into a medium pan ready to go on the heat. Pour the water over the broccoli then boil for 4 minutes.

Heat the olive oil in a non-stick pan and stir-fry the ginger, garlic and onion for 2 mins, add the mild chilli powder and stir briefly.

Add the chicken and stir-fry for 2 mins more. Drain the broccoli and reserve the water.

Tip the broccoli into the pan with the soy, honey, red pepper and 4 tablespoon broccoli water then cook until heated through.

Meanwhile, heat the rice following the pack instructions and serve with the stir-fry.


*Banana and Peanut Smoothie

Difficulty Easy

Serves 1

Cooks In 0 To 15 Mins

Calories 489 Per Serving

Ingredients

2 tbsp greek yogurt

1 small banana

A dessert spoon of peanut butter

Half a glass of milk or milk alternative

A dessert spoon of rolled oats

Cooking Directions

Blend all the ingredients together in a blender and serve in a glass.


*Feta Avocado and Pine Nut Lettuce or Cabbage Leaf Wraps

Difficulty Easy

Serves 1

Cooks In 15 To 30 Mins

Calories 361 Per Serving

Ingredients

2 large or 4 small lettuce leaves (strong enough to make a taco/wrap with)

8-10 cubes of feta cheese (1cm cubes)

1 whole avocado flesh (sliced or diced)

1½ tbsp pine nuts (whole or crushed) or nuts of your choice

1 tbsp Hummus (optional)

Cooking Directions

Combine all ingredients within the individual lettuce leaves to make a taco or wrap and enjoy! (Make sure the nuts go against the avocado or hummus so they have something to stick to and don’t drop out).

*Tuna and Feta Frittata

Difficulty Easy

Serves 2

Cooks In 30 To 45 Mins

Calories 585 Per Serving

Ingredients

6 eggs

75ml milk

1 tin of sweet corn (approx 165g) 

2 tins of tuna or salmon flaked

100g feta cheese

Black pepper

Cooking Directions

Pre-heat your oven to 200 degrees C.

Beat the eggs in a large bowl and add in your milk, tuna, sweet corn, feta cheese and black pepper. Mix well.

Spoon the mixture into 12 x silicone muffin cases or a metal muffin tins lined with baking paper.

Bake in the oven until the egg is cooked (15-25 minutes depending on your oven) Eat on its own or serve with salad.

These can be kept for up to 3 days in a airtight container in the fridge.



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