Tag Archives: coriander

Lunch, Recipes, Tea

Moroccan-Spiced Chicken One-Pot

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A low-fat, high protein (52.2g per serving) and moderate calorie main meal, perfect for the summer and packing a punch with spices and flavour!

Serves 1

INGREDIENTS:

  • 1 chicken breast, cut into chunks
  • 50g dried couscous
  • 1 onion, chopped
  • 1 clove garlic, diced
  • 150ml water or chicken stock
  • 80g cooked peas
  • 1 carrot, thinly sliced
  • 1 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp ground turmeric
  • 1/2 tsp ground cinnamon
  • 1 tsp olive oil
  • 1 bunch fresh mint

METHOD:

  1. Heat the olive oil on a high heat.
  2. Sear the chicken so there is no pink around the outside, and continue to cook for a further 3 minutes.
  3. Reduce the heat to medium, and add the onions and cook for 5 minutes.
  4. Add the spices, garlic and carrots, and cook for a further 4minutes until the carrots are slightly soft.
  5. Remove from the heat and add the stock or boiled water, the peas and the couscous. Combine well.
  6. Leave for 5 minutes, until the couscous has expanded and is soft and fluffy.
  7. Add fresh mint to serve.
  8. Enjoy!

NUTRITION

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YES LADS LOOK AT ALL THAT GREEN!

Chicken – a low-fat source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

Couscous – high in protein (6g per portion) and providing a good base for this dish.

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

Carrots – High in retinol for vision, thiamin for energy release from carbohydrates and neurotransmitter synthesis, fibre for digestion, vitamin C for immune and antioxidant function, and potassium.

 

Recipes, Tea

Vegan Chickpea Bean Burgers

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Is everyone enjoying the sun? These low-calorie vegan burgers are perfect for cooking on a barbecue whilst soaking up all that vitamin D from the sunny days!

Makes 4-6 burgers.

INGREDIENTS

  • 1 can of  chickpeas
  • 1 can of kidney beans
  • Zest of 1 lemon
  • 1/2 tsp paprika
  • 1/2 tsp dried coriander
  • 1/2 tsp cumin
  • 1 bunch of fresh coriander
  • A little water
  • 1 tsp olive oil

METHOD

  1. Combine the chickpeas, kidney beans, lemon zest, dried spices and fresh coriander in a food processor until broken up but still lumpy.
  2. Heat the olive oil in a pan on high heat.
  3. Add a little water if needed, and mould 4-6 patties out of the bean mix.
  4. Fry for 10-15 minutes, or until the outsides are crispy and golden and the insides are hot. Be careful when flipping as this is when the patties are most likely to break.
  5. Serve in breadcakes with salad or with oven chips.
  6. Enjoy!

NUTRITION

Typical serving for one patty (if 4 are made):

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Chickpeas – a plant-based protein source. They are high in iron for oxygen transport, immune and vitamin C function; folate for DNA synthesis and cell production; and dietary fibre for digestion.

Kidney beans – Another important source of plant-based protein. They are high in dietary fibre for digestion and are a source of iron for oxygen transport whilst containing loads of antioxidants.

Recipes, Tea

Squash Lentil Dhal

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This vegan meal is high in protein and rich in spices which are all complemented by a sweetness from the butternut squash. Any leftovers can also be reheated or eaten cold for a meal the next day!

Serves 2

INGREDIENTS:

  • 150g dried red lentils
  • 400g can chopped tomatoes
  • 600L vegetable stock
  • Half butternut squash, peeled and diced into 2cm cubes
  • 1 onion
  • 1 clove of garlic, diced
  • 1 tsp dried coriander
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1 tsp olive oil
  • 1 bunch of fresh coriander

METHOD:

  1. Heat the olive oil in a pan, and cook the onions until soft.
  2. Add the garlic, dried coriander, turmeric and cumin and cook for a further 1 minute.
  3. Add the butternut squash and coat in the spice onion mix.
  4. Add the chopped tomatoes and stock, and bring to the boil.
  5. Simmer for 10-15minutes until the squash is just cooked.
  6. Add the lentils (and any extra water if needed) and simmer for a further 10minutes, until the lentils and squash are tender.
  7. Mix in the fresh coriander and season.
  8. Serve with a sprig of coriander on top.
  9. Enjoy!

NUTRITION:

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Squash – despite the large natural sugar content, squash provides LOADS OF B vitamins, which have functions in energy release in respiration, and is massively high in potassium which maintains fluid and electrolyte balance.

Lentils – providing a whopping 35g of protein per portion, high for a plant-based protein, lentils give an amazing base for this vegan meal. They are also high in fibre for digestion and folate for DNA synthesis.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Recipes, Tea

Chicken and Chickpea Protein Curry

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This recipe uses chickpeas instead of a carbohydrate base, so is perfect for getting that protein in for muscle production. For a vegetarian alternative, substitute the chicken for rice or naan; or you could swap out one can of chickpeas for the carbohydrates if you think you need more nutrients for energy!

Serves 2

INGREDIENTS

  • 250g chicken breast, diced
  • 2 cans chickpeas, drained
  • 1 large white onion, chopped
  • 1 tsp garlic, chopped
  • 1 tsp ginger, mushed
  • 2 tbsp garam masala
  • 1 tsp turmeric
  • 1 can chopped tomatoes
  • 1 lemon
  • 1 bunch fresh coriander
  • 1 tsp olive oil

METHOD

  1. Heat olive oil in a large pan and add onion, cooking until soft.
  2. Add chicken breast and, whilst stirring, cook for 10-15 minutes or until the chicken is mostly white all the way through.
  3. Add the garlic and ginger and fry for another 2 minutes.
  4. Add garam masala, turmeric, salt and pepper and combine.
  5. Add the tomatoes and chickpeas, and again stir to combine and heat through.
  6. Cover with a lid and turn to a low heat, cook for another 5-10 minutes.
  7. Remove the lid and mix in the coriander and lemon juice until the coriander has wilted.
  8. Enjoy!

NUTRITION

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Chicken – a low-fat source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Chickpeas – a plant-based protein source and a brilliant base if wanting a low-carb meal; chickpeas provide 36g of protein in addition to the 55g from the chicken. They are also high in iron for oxygen transport, immune and vitamin C function; folate for DNA synthesis and cell production; and dietary fibre for digestion.

 

Recipes, Tea

Homemade Fish and Chips (with Avocado Dip!)

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RIGHT! So I crave fish and chips from my local chippy all the time! However this healthier version satisfies these wants and needs, and provides me with LOADSA different essential nutrients.

INGREDIENTS

  • 240g white fish, cut into ‘fingers’.
  • 55g breadcrumbs
  • 1 bunch of fresh parsley
  • 1 bunch of fresh coriander
  • 1 egg
  • 20g flour
  • zest of 1 lemon
  • 1 large avocado
  • Juice of 1 lime
  • 100g greek yoghurt
  • 1 tbsp olive oil
  • 2 sweet potatoes, chopped into wedges
  • 1 tbsp dried rosemary
  • 120g frozen peas

METHOD

  1. Preheat the oven to 8/230
  2. Combine the sweet potato wedges with the olive oil, salt, pepper and dried rosemary and roast for 30 minutes.
  3. Mix the breadcrumbs, lemon zest, salt, pepper and parsley.
  4. Put the flour in one bowl, eggs in another, and breadcrumb mix in another.
  5. Heat a little oil in a frying pan, and leave at a medium heat.
  6. Coat each fish strip in flour, then egg, then breadcrumb mix and fry until the outsides have gone golden and the fish is cooked through (this should take around 15 minutes).
  7. Whilst the fish fingers are cooking, blend together the avocado, greek yoghurt, lime juice, coriander, salt and pepper.
  8. Serve up and enjoy!

NUTRITION

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Fish – white fish is low-fat and calorie when consumed on its own or in a homemade crumb. It is also a good source of protein and the vitamins B6 and B12, which help to utilise carbohydrates for energy and are involved in respiration.

Avocado – containing SO MUCH healthy fat (monounsaturated and polyunsaturated) it is perfect for helping you maintain your energy through long days.

Sweet potato – one of your 5-a-day, and a useful source for many vitamins and minerals including: retinol needed for vision, growth, immune function and is a key antioxidant; thiamin for energy production; and vitamin C for protein and neurotransmitter synthesis, detoxification and acts as an antioxidant.

Yoghurt – low in fat, and plain so not containing any added sugar, this food not only makes the dip taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintanence.

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

Lunch, Recipes

Chicken and Hummus Couscous Salad

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DINNER IDEA

Okay so I normally grab a sandwich for lunch, or have leftovers from tea the night before, but today I thought I would spice things up as I had some time this morning to make my pack-up. To my surprise this literally took me 10minutes to make so I will definitely be doing it again!

Serves 1

INGREDIENTS

  • 60g dry couscous
  • 1/2 tsp cinnamon
  • 1/2 tsp dried coriander
  • 1/2 tsp dried cumin
  • 160ml boiled water
  • 1/2 red pepper, chopped
  • 1/2 green pepper, chopped
  • 1/4 cucumber, chopper
  • Leftover chicken (swap for chickpeas or beans for a veggie version)
  • 1-2 teaspoons hummus
  • 1 bunch of fresh coriander, chopped

METHOD

  1. Mix the dry couscous and spices together, and cover with boiled water.
  2. Leave for 5 minutes, or until the couscous has absorbed all the water.
  3. Fluff the couscous with a fork to separate.
  4. Mix in the chicken, cucumber, pepper and fresh coriander.
  5. Put in a sealable container (if making a pack-up) and top with hummus.
  6. Enjoy!

NUTRITION

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