Tag Archives: Parsley

Moroccan Chicken and Date Couscous

A fragrant tea or easy pack up lunch, this Moroccan style chicken uses dates to give it a sweet kick and is super high in protein!

INGREDIENTS:

  • 40g couscous
  • 1 brown onion, chopped
  • 2 chicken thighs
  • 5 dates
  • 1 clove garlic, diced
  • 1 tsp cumin
  • 1 tsp cinnamon
  • 120ml boiling water or chicken stock
  • 1 tsp olive oil
  • Bunch of parsley, to top
  • METHOD:
    1. Preheat the oven to 220/8.
      Heat the olive oil on a medium-high heat and brown the chicken thighs for 4-5 minutes, or until crispy.
      Remove and add to a roasting tin, along with the dry couscous.
      In the same pan that has just cooked the chicken, reduce the heat and soften the onion and garlic for 5minutes.
      Add the dates, cumin, cinnamon and stock to the onion mix, and bring to the boil.
      Mix the dates and stock to the dried couscous and chicken in the roasting tin, and cover with tin foil.
      Bake for 25- 30 minutes.
      Serve with parsley and enjoy!

    NUTRITION:

    Chicken – a good 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 (5g per portion) and providing a good base for this dish.

    Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.

    Dates – a good source of carbohydrate and high in calcium for bone strength.

    Peppery Tuna Pasta bake

    Providing 3 of your 5 a day, and so many vitamins like A, B3, B6, C and minerals like selenium, phosphorus, folate, potassium and calcium, this dish is perfect for a super healthy dinner!

    Serves 2

    INGREDIENTS:

    • 2 cans tuna in brine, drained
    • 160g wholewheat dried pasta
    • 1 can chopped tomatoes
    • 1 green pepper, chopped
    • 1 yellow pepper, chopped
    • 1 tsp dried oregano
    • 1 tsp dried basil
    • 1 sprig fresh parsley
    • 2 onions, chopped
    • 2 cloves of garlic, diced
    • 1 tsp olive oil
    • 60g 30% fat lighter cheddar, grated

    METHOD:

    1. Preheat the oven to 220/8.
    2. Boil some water in a pan and cook the pasta as per packet instructions.
    3. Meanwhile, heat the olive oil in a pan on a medium heat and sauté the onion for 2-3minutes until nearly softened.
    4. Add the garlic and the pepper to the pan and cook for a further 2 minutes.
    5. Add the chopped tomatoes, herbs, tuna and cooked pasta, and heat through.
    6. Move the pasta mix to a heatproof dish and top with cheese.
    7. Cook until the cheese has melted and is browning, top with parsley, and then serve.
    8. Enjoy!

    NUTRITION:

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    Tuna – high in protein and low in fat, tuna also provides selenium for immune function, vitamin B3 for energy utilisation, and phosphorus for bone structure and energy storage.

    Wholewheat pasta – high in carbohydrate and low in fat this base will keep you full, providing fibre for digestion and energy for those long working days!

    Pepper – high in vitamin A and C, but also B6 to release energy and folate which helps 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.

    Cheddar – Despite the relatively high fat content, cheese is high in calcium for bone strength and stability.

    Homemade Fish and Chips (with Avocado Dip!)

    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.

    Chicken and Hummus Couscous Salad

    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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    Chorizo, Tomato and Pea Risotto

    This meal provides you with 3 out of your 5-a-day, and is perfect if cooking for large dinner parties if wanting something easy!

    Serves 2

    INGREDIENTS

    • 1 tsp olive oil
    • 2 red onions, chopped
    • 1 clove garlic, chopped
    • 1 tbsp red wine vinegar
    • 200g arborio rice
    • 600ml chicken stock or water
    • 80g chorizo, diced
    • 400g can chopped tomatoes
    • Bunch of fresh parsley, chopped
    • 200g frozen peas
    • Parmesan (optional)

    METHOD

    1. Heat the oil in the pan and add the chorizo and onion.
    2. Cook until the onions are just softened, and then add the garlic and stir for 1 minute.
    3. Add the risotto rice, and keep stirring until the edges of the grains are becoming more translucent around the edges.
    4. Keep stirring whilst adding the vinegar and the tomatoes.
    5. Add the stock/ water in parts, stirring occasionally.
    6. When the rice is soft, add the peas and parsley, and heat until the peas are heated through.
    7. Serve and season, and add parmesan if needed.
    8. Enjoy!

    NUTRITION

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    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.

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

    Chorizo – Although relatively high in fat and salt, in small amounts it can bring flavour and texture to meals.

    Arborio rice – high in carbohydrate to give you loads of energy to get you through your day!