Tag Archives: Pepper

Pesto Pork with Italian Couscous

Looking for something quick? High protein? Spiced? Delicious? This is the perfect meal – packing in two of your 5-a-day, as well as plenty of protein, this will satisfy your cravings and keep you fuller for longer!

INGREDIENTS:

  • Pork chop
  • 1 tbsp reduced-fat pesto
  • 30g dried couscous
  • 150ml water or vegetable stock
  • 1 tsp oregano
  • 1 tsp basil
  • 1 red onion, quartered
  • 1 red pepper, chopped
  • 1 tsp olive oil

METHOD:

  1. Preheat the oven to 220/7.
  2. Cover the pesto on the pork chop
  3. Add the onion and pepper to a baking tray and mix in olive oil, half the spices, and seasoning. Make space in the middle to place the pork chop, facing pesto side up. Bake for 20 minutes.
  4. Meanwhile, add the remaining spices to the couscous and cover with the boiling water/ stock and leave for 5 minutes so the couscous can absorb the water.
  5. After the pork has been baking for 20minutes, remove the chop from the tray and mix the couscous with the vegetables. Make a well in the middle and add the chop again, baking for a further 10minutes.
  6. Serve and enjoy!

NUTRITION:

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Pork – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

Couscous – high in protein 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.

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

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.

Tuna Sweet Potato Jackets

Tuna and sweet potato? Although an odd combo, it is delicious! This easy-to-make tea only needs the sweet potato to be bake and the tuna ‘mayo’ to be made and voilà! Yummy tea…

Serves 2

INGREDIENTS:

  • 1 large sweet potato, halved
  • 2 cans tuna in brine
  • 4 tbsp fat free greek yoghurt, plus more for topping
  • 1 tsp dijon mustard
  • 2 handfuls of spinach
  • 1/2 red pepper, chopped
  • 1/2 yellow pepper, chopped
  • 1 spring onion, sliced
  • 1 tbsp olive oil
  • Seasoning

METHOD:

  1. Preheat the oven to 220/8.
  2. Pierce the sweet potato halves, and rub with the olive oil and seasoning. Cook for 40minutes.
  3. Meanwhile, drain the tuna cans and combine with the greek yoghurt and mustard.
  4. Make the salad by mixing the pepper, onion and spinach.
  5. Top the cooked sweet potato with tuna and a dollop of greek yoghurt, serve with the salad.
  6. Enjoy!

NUTRITION:

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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.

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.

Spinach – providing vitamin K for cell signalling and vitamin A for eye function, as well as fibre for digestion.

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

Greek yoghurt –  this mayo alternative not only makes the tuna taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

Italian Soda Bread

ITS SUNNY….. and this means picnics! Do you know what picnics mean? Tear-off sharing bread – so here is an easy recipe for summery Italian soda bread – no time for prooving needed! Super quick, easy and healthy!

Makes 8 triangles.

INGREDIENTS:

  • 450g self-raising flour
  • 1 tsp bicarbonate of soda
  • 1 tsp salt
  • 50g oil
  • 225ml milk
  • 1/4 tsp pepper
  • 2 tbsp yoghurt
  • 4-5 sun-dried tomatoes, chopped
  • 125g low-fat mozzarella, chopped
  • 2 tbsp dried basil or a few sprigs of fresh basil, chopped

METHOD:

  1. Preheat the oven to 180/4
  2. Mix the self-raising flour, bicarbonate of soda and salt in a large bowl.
  3. Make a deep well.
  4. Add the pepper, then yoghurt, then oil to the well. Then slowly pour in 3/4 of the milk.FullSizeRender 3.jpg
  5. Combine the ingredients from the outside in – bring the flour mix round the inside into the wet ingredients with clean hands.FullSizeRender 2.jpg
  6. Add any extra necessary milk until you have a firm dough.
  7. Add the tomatoes, mozzarella and basil and combine with the dough in a kneading-line action (there is no actual need for kneading in this dough, it is just an easy way to combine the ingredients).IMG_2290.jpg
  8. Form into a ball in a floured surface and place on a floured baking tray.
  9. Cut 4-6 long deep slits in the dough – these should be 3/4 deep, so nearly cutting the dough in half.IMG_2293.jpg
  10. Bake for 30-35minutes.
  11. Enjoy!

NUTRITION

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One serving = one triangle.

Beef Teriyaki

This meal, adapted from Japanese recipes, brings Wagamama’s straight to your plate and home, and is much lower in fat.

Serves 2.

INGREDIENTS:

  • 200g lean beef steak, diced
  • 1 green pepper, chopped
  • 1 red pepper, chopped
  • 1 onion, chopped
  • 300g mangetout or sugar-snap peas
  • 150g dry rice
  • Sesame seeds to top (optional)
  • Teriyaki sauce

Homemade teriyaki sauce:

  • 2 tbsp cornstarch
  • 60ml reduced-salt soy sauce
  • 120ml water
  • 60ml cold water
  • 5 tsp brown sugar
  • 1 tbsp honey
  • 1/2 tsp garlic powder
  • 1/2 tsp ginger powder

METHOD

  1. Heat the rice with boiling water and bring to the boil, cover and simmer for 10-15 minutes.
  2. Meanwhile, heat olive oil in a wok and cook the onion on a medium heat for 2-3 minutes.
  3. Add the diced beef and increase the heat; cook for 2 minutes.
  4. Add the pepper and mange tout, cook for a further 4 minutes, until the vegetables are heated through.
  5. Add the teriyaki sauce and heat for a further minute.
  6. Serve with the rice and top with sesame seeds.
  7. Enjoy!

Method for homemade teriyaki sauce:

  1. Mix the soy sauce, 120ml of water, brown sugar, honey, garlic and ginger powder in a sauce pan, heat until simmering.
  2. Mix the cornstarch and 60ml of water, and add to the simmering soy sauce mix.
  3. Keep stirring until thick, add water or more cornstarch until desired thickness.

NUTRITION

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PLEASE NOTE: this recipe is high in salt and sugar due to the teriyaki sauce. It  should be only eaten in moderation; and if wanting to reduce the sugar and salt, leave out the teriyaki sauce.

BUT…

Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

This recipe also provides 3 of your 5-a-day, so supplying even more vitamins and minerals.

Beef Soft Tacos with Healthy Slaw

A healthier version with loads of vegetables and can easily be adapted to suit different diets!

Serves 4

INGREDIENTS:

  • 500g 5% fat beef mince (or vegetarian alternative)
  • 1 red onion, chopped
  • 1 clove garlic, diced
  • 1 green pepper, chopped
  • 1 tsp olive oil
  • 3 carrots, thinly sliced
  • 1/2 green cabbage, chopped
  • 1/2 red cabbage, chopped
  • 2 apples, chopped
  • 4 tbsp fat-free plain yoghurt
  • 1 tbsp reduced fat mayonnaise
  • 8 soft tacos (I used the Old El Paso ones)
  • Salsa and guacamole to serve (optional)

METHOD:

To make the beef:

  1. Heat the olive oil on a medium heat in a pan.
  2. Add the onions and sauté for 4 minutes.
  3. Add the beef mince and garlic, and increase to a high heat to brown for 3-4minutes.
  4. Reduce to a low-medium heat and add the peppers and cook for a further 8-10 minutes, stirring occasionally.

To make the coleslaw:

  1. Mix together the carrots, cabbage and apples.
  2. Add the yoghurt and mayonnaise, and mix well.

Serve all with the tacos, salsa and guacamole. Enjoy!

NUTRITION

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Beef – High in protein and low in fat, when the 5% version is bought. It is also high in vitamin B3, B6 and B12, for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

Coleslaw – Providing fruit and vegetables for your 5-a-day, and lower in fat (and, in my opinion, tastier) due to plain yoghurt and reduced-fat mayo being used instead of normal mayonnaise.

 

Veggie Pasta Frittata

Providing 3 of your 5 a day and a fun way to spice up a frittata in this easy and cheap meal!

INGREDIENTS:

  • 3 eggs, beaten
  • 200g pasta (cooked weight)
  • 1 red pepper, chopped
  • 80g peas, cooked
  • 1 onion, chopped
  • 30g cherry tomatoes, halved
  • 1 clove garlic, diced
  • 1 tsp olive oil

METHOD:

  1. Heat the olive oil in a frying pan on a medium heat, and add the onion and fry for 4 minutes.
  2. Add the peppers, garlic and cherry tomatoes, and fry for a further 2 minutes.
  3. Turn to a high heat and add the cooked pasta and peas, mix.
  4. Add the beaten eggs and mix slowly until they start to form an omelette at the bottom.
  5. Top with cheese and move the frying pan to under the grill and leave until the cheese has melted.

NUTRITION

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Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body. They are also a major contributor of polyunsaturated and monounsaturated fats in this meal.

Pasta – A low-fat, high-carbohydrate base, full of fibre for digestion and a fun swap for the regular potato which is used normally in a frittata.

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.

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

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

 

Cajun Prawns

Low in calorie, fat and high in protein, this light tea/ lunch provides 4 of your 5 a day with a spicey twist!

INGREDIENTS

  • 150g raw prawns
  • 1 green pepper, chopped
  • 200g cherry tomatoes, halved
  • 1 sweetcorn cob, chopped
  • 2 carrots, chopped
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp mild chilli powder
  • Seasoning
  • 1 tbsp olive oil

METHOD

  1. Preheat the oven to 220/8
  2. Pop the sweetcorn cob pieces in the microwave for 3-4minutes until slightly soft.
  3. Mix the spices and seasoning in a small bowl.
  4. Put the prawns, pepper, tomatoes, sweetcorn cob and carrot pieces and top with the spice mix and olive oil, mix well.
  5. Put in oven and bake for 20minutes.
  6. Enjoy!

NUTRITION

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Prawns – High in protein and low in fat for a lean tasty meat!

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.

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

Carrots – Also high in vitamin A (specifically beta-carotene) for vision and immune function.

Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter synthesis.

 

Mackerel Tacos

This dish is super cheap, can be made in a microwave, and provides you with omega-3 fatty acids.

Serves 2

INGREDIENTS:

  • 1 tin of mackerel (I used Tesco in spicy tomato sauce)
  • 2 large wraps
  • 1 pepper, chopped
  • 1 avocado, mashed
  • 1 tin sweetcorn
  • Handful of cherry tomatoes

METHOD:

  1. Put tinned mackerel in microwaveable bowl and heat for 2-3minutes, taking out and turning over every minutes.
  2. Repeat with the sweetcorn until hot.
  3. Put wraps in a deep microwaveable dish and make into taco shapes, they should stay like this if the dish is deep enough, and heat for 2 minutes.
  4. Make up the tacos, serve with coleslaw or salsa if wanted.
  5. Enjoy!

NUTRITION

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Mackerel – High in omega-3 unsaturated fatty acids, which are essential as the body cannot reproduce them, and proteins.

Wraps – A thin carbohydrate base, super yummy and full of fibre for digestion and high satiety levels if wholemeal.

Avocado – High in unsaturated (good) fats and relatively low in saturates (bad).

Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter 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.

Sweet and Sour Chicken

I was SO PROUD of this meal, I have never made my own sweet and sour sauce before and let’s just say I will be making it again! Nutritious and delicious!

Serves 2

INGREDIENTS

  • 2 chicken breasts, chopped into chunks
  • 1 pineapple, flesh removed and chopped into pieces
  • 5 tbsp ketchup or tomato puree
  • 3 tbsp malt vinegar
  • 2 tbsp demerara sugar
  • 200g sugar snap peas
  • 1 red pepper, deseeded and chopped
  • 1 green pepper, deseeded and chopped
  • 2 onions, chopped
  • 1 clove garlic, chopped
  • 1 tsp olive oil
  • 100g basmati rice
  • 300g water, boiled

METHOD

  1. Heat the olive oil in a pan and gently fry on a medium heat until soft. Meanwhile, combine the chicken, ketchup, vinegar and sugar.
  2. Add the chicken mixture to the pan and turn up to a high heat to sear the chicken, reduce to a medium heat and cook for 10 minutes.
  3. In a separate pan, boil the rice with the water, and then reduce to a simmer and cook for 10minutes.
  4. Add the peppers, garlic, peas and the pineapple to the chicken and cook for a further 5 minutes until the pineapple is hot and the chicken is cooked through.
  5. Serve and 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.

Pineapple – an amazing source of vitamin C for protein and neurotransmitter synthesis, and manganese for protein formation and calcium absorption. It is also high in fibre for digestion.

Vegetables – this meal provides 3+ of your 5-a-day, giving you loads of vitamins and minerals!

Rice – a good source of carbohydrate, which is also low in fat and forms a energy-giving base for the rest of the meal.