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
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