482
CALORIES
per serving
PREP TIME 10 MINS
COOK TIME 45 MINS
SERVES 4
Chicken Biryani
Fragrant basmati rice layered with succulent
marinated chicken, aromatic spices,
caramelized onions, and fresh herbs,
steamed to perfection, offering a tantalizing
symphony of flavours and textures in every
spoonful of this classic Indian biryani.
Preheat the oven to 180 degrees Celsius
(360℉).
1 tbsp. coconut oil
500 g (1 lb) chicken breast, chopped
Black pepper, a good few grinds of In a large pan (that can be placed in the oven)
add the coconut oil, season the chicken and
the mill
fry it on a high heat to get some colour on it
1 large onion, finely chopped
for a few minutes. It doesn’t need to be fully
10 g (2 tsp) garlic, puree
cooked at this stage.
1 tsp. turmeric
1⁄2 tsp. chili powder
Move to the side of the pan and add the
2 tbsp. curry powder
200 g (7 oz) basmati rice (uncooked onion and fry for a few more minutes.
weight)
Add the garlic, turmeric, chilli and curry
80 g (3 oz) raisins
powder to the pan and cook for a further
200 g (7 oz) frozen green peas
minute. Add the rice to the pan (make sure
750 ml (3 cups) chicken stock
you’ve rinsed it first) and mix so it’s coated
with the spices.
NUTRITIONAL INFO PER SERVING
482 CALORIES
39g PROTEIN
68g CARBS
6g FAT
FOOD DIARY BARCODE
Finally, add the raisins, peas and chicken
stock, cover with a lid and place it into the
oven and bake for around 35 minutes until all
the liquid has been absorbed and the rice is
fully cooked.
Serve and garnish with some fresh coriander.
345
CALORIES
per serving
PREP TIME 10 MINS
COOK TIME 20 MINS
SERVES 3
2 onions, one finely chopped, one
cut into chunks
1 red pepper, cut into chunks
1 green pepper, cut into chunks
3 tsp oil
600 g (1.5 lbs) chicken breast,
chopped into large pieces
25 g (1 oz) garlic, puree or very
finely chopped
25 g (1 oz) ginger, puree or very
finely chopped
3 tsp curry powder
½ tsp paprika
600 g (1.5 lbs) chopped tomatoes
1 tsp Worcestershire sauce
1 tsp mango chutney
Large handful of fresh coriander,
leaves and stems
NUTRITIONAL INFO PER SERVING
345 CALORIES
49g PROTEIN
17g CARBS
9g FAT
FOOD DIARY BARCODE
Chicken Dopiaza
This chicken curry recipe is steeped in rich history, yet
it perfectly embodies the contemporary taste of UK
Indian takeaways. So, whether you're a master curry
connoisseur or a budding cook, buckle up for a
joyride to the realm of tangy, vibrant flavours that
make this curry a global favourite.
In a wok or a large frying pan, heat 1 tsp oil on high
heat.
Once it's starting to smoke, add the red pepper, green
pepper and the onion that’s in the large chunks. Fry
for 1-2 minutes until the peppers start getting some
charring. Remove from the pan and set aside.
Heat another 1 tsp of oil. Once it’s hot add the chicken
and fry for a few minutes until it's turning brown on
the outside. You don't need to cook it fully through at
this stage, just get some nice colour on it so no pink
bits remain. Remove from the pan and set aside
Reduce the heat to about medium/high and add the
final 1 tsp of oil. Add the second onion (the finely
chopped one) and fry for a few minutes until
softened.
Once the onion is cooked, add the garlic and ginger
and fry for a further 30 seconds. Then add the paprika
and curry powder and fry for a further 30 seconds.
Add the charred onions and peppers back to the pan
along with the cooked chicken, chopped tomatoes,
mango chutney and Worcestershire sauce.
Reduce the heat to medium/low cover and simmer
for about 10 minutes.
After 10 minutes, remove the lid and add the
coriander. Simmer for a further 5 minutes with the lid
off to allow the dopiaza to thicken.
Serve and garnish with more coriander.
477
CALORIES
per serving
PREP TIME 15 MINS
COOK TIME 20 MINS
SERVES 4
200 g (7 oz) rice noodles
2 tsp vegetable oil
3 cloves garlic, minced
300 g (11 oz) uncooked prawns, cut
into small pieces
240g (1 cup) fresh bean sprouts
70 g (3 oz) red pepper, thinly sliced
3 spring onions, chopped
½ cup dry roasted peanuts
1 lime
Handful of fresh coriander,
chopped
For the Pad Thai sauce:
3 tbsp fish sauce
1 tbsp low-sodium soy sauce
2 tbsp light brown sugar
2 tbsp rice vinegar, or Tamarind
Paste
1 tbsp Sriracha hot sauce or more,
to taste
NUTRITIONAL INFO PER SERVING
477 CALORIES
32g PROTEIN
40g CARBS
21g FAT
FOOD DIARY BARCODE
Pad Thai
A flavorful Pad Thai with tender rice noodles,
juicy prawns, fresh vegetables, and a tangysweet sauce, garnished with peanuts,
coriander, and lime wedges.
Cook noodles according to package
instructions, just until tender. Rinse under
cold water.
Make sauce by combining sauce ingredients
in a bowl. Set aside.
Stir Fry: Heat 2 tsp of oil in a large saucepan
or wok over medium-high heat. Add the
shrimp, garlic and pepper. The prawns will
cook quickly, about 1-2 minutes on each side,
or until pink.
Push everything to the side of the pan.
Add noodles, sauce, bean sprouts and
peanuts to the pan (reserving some peanuts
for topping at the end). Toss everything to
combine.
Garnish the top with spring onions, extra
peanuts, coriander and lime wedges. Serve
immediately!
478
CALORIES
per serving
PREP TIME 5 MINS
COOK TIME 15 MINS
SERVES 3
1 tsp onion powder
1 tsp garlic powder
Black pepper, good few grinds
20g (4 tsp) corn flour
600g (1.5 lbs) chicken breast,
chopped
1 tbsp coconut oil
10g (0.5 oz) garlic, puree
10g (0.5 oz) ginger, puree
2 tbsp reduced salt soy sauce
50 ml (2 fl oz) honey
200ml (7 fl oz) chicken stock
5 g (1 tsp) corn flour
10 ml (2 tsp) sesame oil
Spring onions for garnish
NUTRITIONAL INFO PER SERVING
478 CALORIES
61g PROTEIN
27g CARBS
14g FAT
FOOD DIARY BARCODE
Honey Garlic Chicken
Honey Garlic Chicken is a delicious recipe
that’s extremely easy to make, doesn’t
require a lot of ingredients and will result in
clean plates all round.
Sprinkle the onion powder, garlic powder,
pepper and cornflour over the chicken breast
and tip it all into a Tupperware box or freezer
bag and give it a good shake so the chicken is
coated in the mixture.
Heat the coconut oil in a large frying pan on a
medium/high heat and cook the chicken until
it is crispy, golden and fully cooked through.
Remove from the pan and set aside.
To the same pan, add the garlic, ginger, soy
sauce, honey, chicken stock, cornflour and
sesame oil and simmer on a high heat for a
few minutes until it reduces and thickens.
Add the chicken back to the pan, coat with
the sauce and serve.
215
CALORIES
per serving
Beef Kheema
Beef Kheema is a classic mince curry that's
rich in flavour, effortlessly simple, and ideal
for bulk cooking.
PREP TIME 5 MINS
COOK TIME 40 MINS
SERVES 8
In a large pan, add the coconut oil and the red
onion, garlic and ginger and cook until the
onions start to turn translucent.
1 tbsp. coconut oil
2 red onions, chopped
10 g (2 tsp) garlic cloves, crushed
10 g (2 tsp) fresh ginger, finely
chopped
1 kg (2 lbs) extra lean steak mince
2 g (1/2 tsp) garam masala
15 g (1 tbsp)curry powder
5 g (1 tsp) chili flakes
10 g (2 tsp) corn flour
400 g (14 oz) chopped tomatoes
4 carrots, cubed
20 g (1 tbsp) tomato puree
1 l beef stock
150 g (6 oz) green peas
Add the mince to the pan and brown,
breaking it up with a spoon and cook until no
longer pink.
NUTRITIONAL INFO PER SERVING
215 CALORIES
28g PROTEIN
10g CARBS
7g FAT
FOOD DIARY BARCODE
Throw in all of the other ingredients and
simmer for around 20-25 minutes until the
sauce has thickened.
Serve with rice and your favourite chutney.
494
CALORIES
per serving
PREP TIME 10 MINS
COOK TIME 20 MINS
SERVES 4
1 tbsp coconut oil
500 g (1 lb) chicken breast, finely
chopped
3 eggs
7 g (2 tsp) ginger, crushed
7 g (2 tsp) garlic, crushed
1 small onion, finely chopped
1 red chilli, sliced
3 tbsp kepcap manis* or 2 tbsp dark
soy sauce and 1 tbsp honey
1 tbsp fish sauce
250 g (9 oz) basmati rice, raw
weight, cooked then chilled (READ
the bit about why you MUST use
cold rice)***
Spring onions, for garnish
Cucumber, for garnish
NUTRITIONAL INFO PER SERVING
494 CALORIES
38g PROTEIN
63g CARBS
10g FAT
FOOD DIARY BARCODE
Nasi Goreng
This Nasi Goreng recipe is the national dish of
Indonesia cooked by street vendors in food
carts across the country. It's delicious!
Heat the coconut oil in a wok on a very high
heat until it begins to smoke.
Add the chicken and fry until golden brown.
Move to the edge of the wok and add the
garlic, ginger, onion and chilli. Lightly fry for a
minute.
Add the eggs and let them sit for 30 seconds
or so, without moving them. Partially mix, then
let them set again, repeat this a few times
until they're cooked though. If you just mix
them straight into the mixture they won't cook
properly and will go all weird.
Add the chilled, cooked rice, fish sauce and
the kepcap manis. Fry, mixing continuously
for 2-3 minutes.
​ erve. Garnish with a fried egg on top,
S
cucumber and spring onions.
***Cold Rice. Using cold rice is essential when
doing any fried rice dish. Freshly cooked rice is
soft and watery. Rice you've cooked the day
before and chilled in the fridge is dryer and
harder and MUCH better for fried rice dishes. If
you forget to do this the day before, at least
chill your rice with cold water as soon as you've
cooked it so you're not putting hot rice into the
pan.
406
CALORIES
per serving
PREP TIME 30 MINS
COOK TIME 20 MINS
SERVES 4
Marinade:
5 g (1 tsp) garlic, pureed or very finely
chopped
1 tsp ground cumin
1 tsp ground coriander
1 tsp turmeric
1 tbsp reduced salt soy sauce
1 tbsp oil (anything but olive)
600g (1 lb) lean steak, cut into roughly 3cm
cubes
Satay sauce:
1 tbsp oil (anything but olive)
20 g (1 tbsp) Thai red curry paste
250 ml (1 cup) light coconut milk
40 g (2 tbsp) peanut butter
1 tsp fish sauce
1 tsp sugar
2 tsp lime juice
40 g (2 tbsp) crushed roasted peanuts
Garnish:
70 g (3 oz) red onion
70 g (3 oz) cucumber, diced
fresh coriander
NUTRITIONAL INFO PER SERVING
406 CALORIES
39g PROTEIN
8g CARBS
25g FAT
FOOD DIARY BARCODE
Beef Satay
These beef satay skewers are banging. The
peanut dipping sauce is so tasty that you’d
be happy drinking it as a soup.
In a large bowl, combine the steak with the
marinade ingredients. Mix well and allow to
marinate for at least 30 minutes. Then thread
3-4 pieces onto each skewer.
For the satay sauce, heat the oil in a saucepan
over medium heat. Add the curry paste and
cook for a minute until fragrant. Add the
coconut milk, peanut butter, fish sauce, sugar
and lime juice and simmer for 3-5 minutes
until it thickens. Stir through the crushed
roasted peanuts. Cook for a further minute.
Then remove from heat and set aside
Heat a barbecue, grill, or air fryer. Cook the
skewers until they reach your level of
doneness (medium, well done etc). Serve
warm with the warm satay sauce and
sprinkled with diced red onion, cucumber and
coriander.
Garnish with red chillies.
309
CALORIES
per serving
PREP TIME 20 MINS
COOK TIME 10 MINS
SERVES 4
1 tsp sesame oil
300 g (11 oz) beef steak, sliced thin
or minced
1 garlic clove, minced
70 g (3 oz) onion, diced
2 tbsp reduced salt soy sauce
450g (16 oz) mixed stir-fry
vegetables (mix of cabbages, and
carrots)
8 large spring roll pastry sheets
Flour & water mixture for sealing
the wrapper: 1 tsp flour mixed with
water
Vegetable oil for brush
To serve: your favourite sauce,
sweet chilli, soy, or teriyaki sauce,
for dipping
Spring Rolls
Delicious Air Fryer Spring Rolls with a savory
beef and vegetable filling, wrapped in crispy
pastry and perfect for dipping in your
favourite sauce.
In a frying pan, add oil, beef, garlic and onion.
Cook for about 4 mins on medium-high.
Then add stir-fry vegetable mix and soy
sauce to the pan with the beef and onions.
Give it a good toss and cook for about
another 5 minutes covered.
Lay a wrapper in front of you so that it forms a
diamond shape. Place 1-2 tablespoons of the
filling in the bottom half, lift the bottom
corner of the wrapper and tuck it in under the
filling firmly. Fold over the left and right sides
of the wrapper. Continue rolling up the
wrapper. When you are almost finished,
lightly brush the edge of the top corner of the
diamond with the flour and water mixture, (
you can use a brush or your finger ) fold over
and seal. Make them all.
Brush with a little vegetable oil when ready to
cook.
NUTRITIONAL INFO PER SERVING
309 CALORIES
22g PROTEIN
35g CARBS
9g FAT
FOOD DIARY BARCODE
Heat the air-fryer to 200C and cook the spring
rolls for 10 mins, turning halfway through to
brush with more oil. You may have to do this
in batches – be careful not to overcrowd the
air-fryer.
Serve with your favourite sauce for dipping.
366
CALORIES
per serving
PREP TIME 10 MINS
COOK TIME 15 MINS
SERVES 3
Sauce
3 tbsp. soy sauce
1 tbsp. corn flour
1 tbsp. honey
1 tbsp. rice vinegar or white wine
vinegar
100 ml (4 fl oz) water
Main Dish
1 red pepper, chopped
2 red chillies, finely chopped
4 spring onions, sliced
1 tbsp. coconut oil
500 g (1 lb) turkey, cubed
20 g (4 tsp) garlic, chopped
20 g (4 tsp) ginger, chopped
50 g (2 oz) unroasted peanuts
NUTRITIONAL INFO PER SERVING
366 CALORIES
43g PROTEIN
17g CARBS
14g FAT
FOOD DIARY BARCODE
Kung Pao Turkey
Kung Pao Turkey is a delicious high protein
fakeaway recipe that tastes better than
anything you’ll get at the local takeaway. It’s
sweet, spicy and on the plate in under 15
minutes.
Mix the ingredients for the sauce and set
aside.
Heat coconut oil in a wok, add turkey pieces
and fry until cooked through. Once cooked,
remove and set aside.
Add the pepper, chillies, garlic, ginger, spring
onions and peanuts to the wok and cook for
2-3 minutes. Return the turkey to the pan
along with the sauce and simmer for 3-5
minutes until the sauce has slightly thickened.
Serve with rice and garnish with some more
spring onion.
325
CALORIES
per serving
PREP TIME 10 MINS
COOK TIME 15 MINS
SERVES 3
½ tsp onion powder
½ tsp garlic powder
1 ½ tsp. Chinese 5-spice seasoning
1 tbsp soy sauce
500g (1 lb) boneless, skinless
chicken breasts, sliced
2 tsp. coconut oil
1 pepper, thinly sliced
1 onion, thinly sliced
5 g (1 tsp) garlic, minced
5 g (1 tsp) ginger, minced
1/2 teaspoon chilli flakes (optional)
Spring onions for garnish
Salt & Pepper
Chicken
Salt and pepper chicken has long been a favourite
recipe from the Chinese. Its crispy exterior, tender
chicken, and the yummy combination of salt,
Chinese 5-spice seasoning and pepper have made
it a beloved choice for many.
Add the chicken to a bowl with the onion powder,
garlic powder and 1 tsp of Chinese 5-spice
seasoning and soy sauce. Mix through.
Heat the olive oil in a large frying pan over medium
heat.
Once the frying pan is hot, add 1 tsp of coconut oil
and the seasoned chicken slices. Cook for 6-7
minutes, stirring occasionally, until the chicken is
cooked through and no longer pink in the middle.
Remove the chicken from the frying pan and set it
aside.
In the same frying pan, add the second tsp of
coconut oil, the pepper and onion. Cook for 5-7
minutes, or until the vegetables are softened.
Add the garlic, ginger, the remaining ½ tsp Chinese
5-spice and chilli flakes (if using) to the frying pan
and cook for another 30 seconds to a minute.
Add the cooked chicken slices back to the frying
pan with the vegetables. Stir to combine.
NUTRITIONAL INFO PER SERVING
325 CALORIES
52g PROTEIN
9g CARBS
9g FAT
FOOD DIARY BARCODE
Cook for another 2-3 minutes, or until the chicken
is heated through.
Serve. Sprinkle the chopped spring onions over the
top of the chicken before serving.
CLICK HERE to download