• FBC

Prepare Ahead Recipes - Lunch/Dinner

*Chicken Burrito Bowl

Difficulty Easy

Serves 2

Cooks In 30 To 45 Mins

Calories 463 Per Serving

Ingredients

2 chicken breasts, butterflied

100g wholegrain rice

200g black beans

200g sweetcorn

4 tomatoes,diced

1/2 red pepper, diced

Little Gem lettuce, shredded

1 avocado, sliced

Olive oil

Chilli flakes/salt/pepper

Cooking Directions

Cook the rice as per the packet instructions.Meanwhile heat the oil in a large frying pan over a high heat. Season the chicken on both sides with chilli flakes or salt and pepper (or both!). Cook the chicken in the frying pan for approx 3-4 minutes on each side or until lightly browned and cooked through.  Transfer to a plate slice the chicken.Put together the burrito bowl - add the cooked rice, sliced chicken, shredded lettuce, black beans, sweetcorn, tomatoes, pepper and avocado.Sprinkle over some more chilli flakes to taste and serve.


*Tofu Burrito Bowl (v) (vf)

Difficulty Easy

Serves 4

Cooks In 30 To 45 Mins

Calories 420 Per Serving

Ingredients

3 tsps paprika

3 tsps ground cumin

2 tsps garlic powder

1 tsp freshly ground pepper

Olive oil

369g packet of firm tofu, cut into 3/4 inch cubes and patted dry150g

wholegrain rice

1 large bunch of watercress

200g sweetcorn

2 carrots, grated

2 x avocado, sliced

100g edamame beans

Cooking Directions

Cook the rice as per the packet instructions. Add the edamame beans for the last 10 minutes of cooking. In a large bowl mix together the paprika, cumin, garlic powder, pepper and 1 tablespoon of olive oil.  Add the tofu to the bowl and mix well.  Leave for a approx 10 minutes to marinade. Heat a splash of olive oil in a large frying pan over a medium heat.  Stir fry the tofu in the pan for approx 6 minutes until it starts to turn brown.Once everything the tofu, edamame beans and rice are cooked you can start to assemble your bowls.  Add the rice to 4 bowls and top with the carrots, avocado, tofu, sweetcorn, edamame beans and watercress.


*Beef and Vegetable Soup

Difficulty Easy

Serves 2

Cooks In 90+Mins

Calories 220 Per Serving

2 tablespoons olive oil

600g stewing beef, trimmed, cut into 2cm pieces

1 onion, chopped coarsely 

1 clove garlic, crushed

1.5 litres water

250ml beef stock (made with low sodium stock cube)

400g can diced tomatoes 

2 celery stalks, cut into 1cm pieces 

1 carrot, cut into 1cm pieces

310g can sweetcorn, rinsed, drained 

60g frozen peas and green beans

Cooking Directions

Heat half of the oil in large saucepan.  Add the beef to the pan to brown (you may have to do this in batches depending on the size of your pan).Heat remaining oil in same pan and cook the onion and garlic, stirring, until the onion softens.Return the beef to pan with the water, stock and undrained tomatoes. Bring to the boil. Reduce the heat and simmer, covered for 1½ hours.Add the celery and carrot to soup. Simmer, uncovered for about 20 minutes or until the vegetables are tender.Add the sweetcorn, peas and green beans.  Stir over heat until peas and green beans are tender.Serve and enjoy!


*Turkey, Asparagus and Broccoli Soup (f)

Difficulty Easy

Serves 2

Cooks In 15 To 30 Mins

Calories 150 Per Serving

1 turkey breast, cut into 4-5 chunks

6 asparagus spears

200 grams broccoli, roughly chopped

475ml chicken stock (made with low sodium stock cube)

235ml water

1 clove garlic, crushed

1 tablespoon olive oil

3 sprigs fresh parsley (or 1 tsp dried)

3 springs fresh sage (or 1 tsp dried)

1 spring fresh thyme (or 1/2 tsp dried)

Salt and pepper to taste

Cooking Directions

Place the olive oil and crushed garlic in a large saucepan and saute the garlic over a medium heat for 1 minute.Roughly chop the parsley, sage and thyme and place in the saucepan.  If using dried herbs don't add yet. Add the chicken stock and water to the pot and bring to the simmer.  If using dried herbs add in now.Add the turkey, asparagus and broccoli to the pot.  Place the lid on the pot and let simmer for 20 minutes. Take off the heat and either serve now or place all the ingredients into a food processor or blender and blitz until smooth.  You may prefer to only blitz half of the mixture and leave the other half whole for the best of both worlds!Add the salt and pepper to taste and serve.


*Tofu, Green Salad, Olive Oil and Chilli Flakes (v) (vf)

Difficulty Easy

Serves 1

Cooks In 0 To 15 Mins

Calories 98 Per Serving

Ingredients

6 thin slices of firm tofu, blotted dry

2 pinches salt (to taste)

2 pinches of black pepper

1 tsp olive oil

Salad Ingredients

1 handful of spinach leaves

1 handful of rocket or other lettuce leaves (e.g. lambs lettuce, baby leaves, cos lettuce, gem lettuce, etc)

1/4 cucumber, sliced

1 tbsp olive oil

2 pinches of chilli (adjust to taste)

1 handful of mixed nuts and seeds

Cooking Directions

Heat a pan over high heat. When hot, add a tsp of olive oil and the sliced tofu. Add the salt and black pepper over the top. Cook 1-2 minutes on each side.Combine all salad ingredients in bowl and mix well.

Place the tofu slices on top and serve.


*Chicken and Vegetable Salad

Difficulty Easy

Serves 2

Cooks In 15 To 30 Mins

Calories 510 Per Serving

Ingredients

2 x chicken breasts, butterflied

Olive oil

1 avocado, peeled, destoned and halved

200g x spinach leaves

220g x green beans

220g x tenderstem broccoli

Juice of 1 lime

Salt and pepper or chilli flakes

Cooking Directions

Over a medium heat, heat some water in a large pan until at a simmer.  Whilst waiting for the water to heat up,  heat the oil in a large frying pan over a high heat. Season the chicken on both sides with chilli flakes or salt and pepper (or both!). Add the tender stem broccoli and green beans to the water and cook at a simmer for approx 3-4 minutes.  Do not over cook - they should still be firm to the touch.

Meanwhile cook the chicken in the frying pan for approx 3-4 minutes on each side or until lightly browned and cooked through.  Transfer to a plate and keep warm.

Add the spinach leaves to 2 bowls and top with the broccoli, green beans.  and avocado.

Slice the chicken breasts and scatter on top of salad. Over each bowl squeeze over the juice of a half a lime and serve.


*Halloumi Lettuce Wraps (v)

Difficulty Easy

Serves 4

Cooks In 15 To 30 Mins

Calories 535 Per Serving

Ingredients

1 packet of halloumi cheese, cut into slices

1 tbsp olive oil 

1 tbsp unsalted butter,

diced into small cubes

8 x lettuce leaves that can be used as wraps

185g cooked quinoa

4 tbsp pomegranate seeds

1 x avocado

1/2 x cucumber, diced into small cubes

2 x tomatoes, diced into small cubes

1 tbsp lemon juice

Salt and pepper to taste

Cooking Directions

In a bowl, mix together the cucumber, tomatoes, quinoa, pomegranate seeds, and avocado.  Drizzle over the lemon juice and add salt and pepper to taste. In a skillet or frying heat the olive oil and 1 – 2 cubes of the butter. Add in the halloumi cheese.  Don’t over crowd the pan so you may to cook in batches. Add in more cubes of butter as needed.Once the cheese is browned, carefully remove with a with a slotted spoon and place on a paper towel to drain. In each lettuce leaf place some of the quinoa mixture and top with halloumi slices.


*Pepper Pizza (f) (v)

Difficulty Easy

Serves 4

Cooks In 15 To 30 Mins

Calories 204 Per Serving

Ingredients

4 x peppers

1 x 400g can chopped tomatoes

125g grated cheese

100g tenderstem broccoli

2 x pinches of chilli flakes (adjust to taste)

Cooking Directions

Pre-heat your oven to 180°C.Slice the peppers in half, remove the stalk and seeds. Lay them on a baking sheet.Fill each half of the pepper with approx. ¼ of the chopped tomatoes (so you use the whole tin between all 4 of the peppers).Add the cheese and broccoli to each pepper. Bake the peppers in the oven for 10 minutes. Place each pepper on a plate and sprinkle chilli flakes on top before serving.


*Tasty Turkey Meatballs (f)

Difficulty Easy

Serves 4

Cooks In 60 To 90 Mins

Calories 623 Per Serving

Ingredients

1 tbsp olive oil

1 onion

2 carrot finely diced

2 celery sticks, finely diced

2 garlic clove, thinly sliced

1 fennel bulb, halved and thinly sliced, fronds reserved

500g carton tomato passata

500ml chicken stock (made from stock cube or homemade)

2 tbsp chopped parsley

Approx 300g brown rice (75g per person)

For the meatballs 400g pack lean turkey

4 tbsp porridge oat

1 tsp fennel seed

1 garlic clove, crushed

1 tbsp olive oil to rub the pan

Black pepper for seasoning to your taste

Cooking Directions

Cook the rice as per the packets instructions.

Heat the oil in a large non-stick frying pan with a lid, then tip in the onion, carrots, celery, garlic and fennel, and stir well. Cover the pan and cook over a medium heat for 8 mins, stirring every now and then. Pour in the passata and stock, cover and leave to simmer for 20 mins.

Meanwhile, tip the mince into a large bowl. Add the oats, fennel seeds and leaves, the garlic and black pepper, and mix in with your hands. Lightly shape into 25 meatballs about the size of a walnut.

Rub a non-stick pan with a little oil and gently cook the meatballs until they take on a little colour. Give the sauce a stir, and then add the meatballs and parsley. Cover and cook for 10 mins until they are cooked through and the veg in the sauce is tender.

Serve the meatballs, sauce and rice together.


*Lamb and Spinach Curry (f)

Difficulty Easy

Serves 4

Cooks In 60 To 90 Mins

Calories 866 Per Serving

Ingredients

2tbsp olive oil

600g lamb steaks, cut into chunks

1 garilc clove, peeled and crushed

1 large onion, peeled and chopped

6 tbsp Balti curry paste (or hotter curry paste if you prefer)

75g red split lentils

400g can chopped tomatoes

200g baby spinach leaves

2 tbsp chopped fresh coriander

200g brown rice 

Cooking Directions

Cook the rice as per the instructions given.

Heat half the oil in a large pan over a medium heat. Add half the lamb pieces and fry for 3-4 minutes, turning occasionally until browned and sealed all over. Remove the lamb and set aside. Add the remaining oil and cook the rest of the lamb pieces in the same way and remove from the pan.

Add the onion and and garlic and cook over a medium heat, stirring occasionally for 4 minutes. Stir in the curry paste and cooked for a further 1 minute.

Return the lamb to the pan and stir to coat in the curry paste.

Stir in the chopped tomatoes, 300ml of cold water and the red lentils.

Reduce the heat, cover and simmer for approximately 30 minutes until the lentils are soft and the lamb is tender.

Stir in the spinach and coriander. Cover and cook until the spinach is wilted (approximately 2-3 minutes). Serve with the rice.


*Chicken Jambalaya (f)

Difficulty Easy

Serves 1

Cooks In 60 To 90 Mins

Calories 632 Per Serving

Ingredients

1 chicken breast, diced

1 red pepper, diced

1 tomato, diced

1 onion, diced

1 celery, diced

40g of brown rice

1 tsp tomato puree

200ml vegetable stock (made with reduced salt vegetable cube)

1 tsp mild chilli powder

1 tbsp vegetable oil

1 garlic clove, finely chopped

1/2 tin of kidney beans (200g)

Olive oil

Cooking Directions

Heat 1/2 tbsp oil in a saucepan over a medium heat and fry the onion, pepper and garlic for 2-3 minutes, or until the onion is soft. Stir often to prevent sticking to the pan. Remove the onion mixture to the side and add the diced chicken breast for 2-3 minutes, browning well on all sides.

Reduce the heat to low and add back in the onion mixture, the rice, tomato, celery, chilli powder, garlic, tomato pur̩e and stock to the pan. Cover and simmer for 50-55 minutes, or until the chicken is cooked through and rice is tender and cooked. Keep an eye on the pan and top up with a little extra water if required.

Add in the kidney beans and simmer for another 5 minutes until the kidney beans are well heated, stir to ensure the rice does not stick to the bottom of the pan.

Serve and enjoy!


*Kale and Sweet Potato Curry (f) (v) (vf)

Difficulty Easy

Serves 2

Cooks In 30 To 45 Mins

Calories 852 Per Serving

Ingredients

3 tablespoons olive oil

1 onion, chopped

2 sweet potatoes (you can use butternut squash if you do not like sweet potato), peeled and sliced into 1/2 inch cubes

1 garlic cloves, pressed or minced

1 teaspoon grated fresh ginger

1 teaspoon curry powder

4 large handfuls of kale

1 can coconut milk

1 tablespoon lime juice

Black pepper, to taste

Chilli flakes (optional)

100g brown rice (cooked as per the instruction packets)

Cooking Directions

Cook the rice as per the instruction packets. In a large pan (you will need a lid for the pan later on) heat 2 tablespoons of olive oil over a medium heat.

Add the onion and cook, stirring frequently for 5 minutes. Add the sweet potato or squash, and cook, stirring occasionally for 5 minutes.

Place the mixture into a bowl and set aside.

Add 1 tablespoon olive oil to the pan and raise the heat to medium-high. Add the garlic, ginger and curry powder and cook, stirring constantly, for 30 seconds. Add half of the kale and stir for about 1 minute until it starts to wilt.

Stir in the remaining kale, the sweet potato or squash, and a the tin of coconut milk. Place the lid on the pan, reduce heat to medium low, cover and continue to cook until kale and sweet potato or squash are tender, approx. 15 minutes. Check during the cooking to make sure the coconut milk does not cook away. If you end up with no liquid add in a small splash of water.

Remove from heat and stir in the remaining coconut milk.

Add the lime juice and season with pepper and optional chilli flakes, to taste.

Divide the rice into bowls, then top with kale and sweet potato.


*Strawberry Balsamic Pasta (v)

Difficulty Easy

Serves 2

Cooks In 15 To 30 Mins

Calories 230 Per Serving

Ingredients

150g wholemeal pasta (your favourite type)

½ bag of rocket, watercress and spinach salad leaves

Approx 150g strawberries, sliced

60g feta cheese, crumbled

Dressing

1 tbsp virgin olive oil

1 tbsp balsamic vinegar

Cooking Directions

Heat some water in a pan and cook the pasta as per the given packet instructions. Drain and transfer to a large bowl to cool. Add the salad leaves, strawberries and feta. Toss gently until combined. Serve on 2 plates. In a smaller bowl mix the olive oil and balsamic vinegar together. Drizzle the dressing over the pasta salad and serve.


*Leek, Asparagus and Pea Pasta Salad

Difficulty Easy

Serves 2

Cooks In 15 To 30 Mins

Calories

300 Per Serving

Ingredients

1 small leek, trimmed and sliced

6 asparagus tips, chopped into chunks

A handful of frozen peas (about 60g)

1 head of spring greens (about 100g), central vein removed, leaves rolled and finely sliced

150g wholemeal pasta (your favourite type)

2 tbsps pesto

2 teaspoons of basil

6 cherry tomatoes, halved

Salt and ground black pepper

75g goats cheese, cut into cubes

Cooking Directions

Heat some water in a pan and cook the pasta as per the given packet instructions.

When there is approx. 10 minutes left on the pasta cooking time, heat water in a separate pan and add the leek, asparagus and peas. When the water comes back to the boil, add the shredded greens and cook for 1 min.

When finished cooking drain both the pasta and vegetables and add to mixing bowl. Add the pesto, tomatoes, basil and goats cheese and give it a good mix. Season with the salt and black pepper if you desire.

Split the mixture between 2 bowls and enjoy!


Dips

*Chunky Guacamole (v) (vf)

Difficulty Easy

Serves 7+

Cooks In 0 To 15 Mins

Calories 129 Per Serving

Ingredients

3 ripe avocados, peeled and de-stoned

1 large tomato, finely diced

1 spring onion, finely sliced

1 large clove garlic, crushed

Salt and ground black pepper

Juice of 1 whole lemon

1/2 tsp finely chopped red chilli (optional)

1 tbsp chopped coriander leaves

Cooking Directions

Place avocado flesh in a medium bowl and mash with a fork until semi-smooth.

Add all other ingredients (re-serving a little of the green part of the spring onion, a little coriander and a little of the chilli for garnish) and stir to combine.

Adjust seasoning to taste.


*Homemade Hummus (v) (vf)

Difficulty Easy

Serves 2

Cooks In 0 To 15 Mins

Calories 127 Per Serving

Ingredients

1 tin organic chickpeas in water (approx 400g)

120ml Tahini paste

2 tbs freshly squeezed lemon juice (more if you like it tangy)

2 cloves garlic

A pinch pink Himalayan salt

Cooking Directions

Combine all ingredients together in a food processor, that's it!


*Sassy Salsa (v) (vf)

Difficulty Easy

Serves 3

Cooks In 0 To 15 Mins

Calories 13 Per Serving

Ingredients

1 tomato, finely diced

1 spring onion, chopped

1 handful fresh coriander, chopped

1 pinch cumin

Salt and ground black pepper to taste

Cooking Directions

Pulse all ingredients in a food processor so that it combines but keeps some chunkiness.


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