Master these muscle-building, fat-burning mains – all of which are quick and easy to prepare – for some staple, healthy options for your evening meal.

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Spicy Chicken Burger with Sweet Potato Rosti

Ingredients (serves 1):

  • 1 chicken breast, butterflied
  • 1 egg, beaten
  • 1tbsp wholemeal flour
  • 2 handfuls of breadcrumbs
  • 1tsp chilli flakes
  • 50ml rapeseed oil
  • ½ sweet potato, peeled and grated
  • 1tbsp cornflour
  • Salt and pepper
  • 25g unsalted butter
  • 1 wholemeal bun
  • 1tsp tomato ketchup
  • 1 slice of cheddar cheese
  • 1 slice of tomato
  • Handful of cooked kale
  1. Dust the chicken with the flour, then dip in the egg.
  2. Mix the breadcrumbs and chilli flakes in a shallow dish. Press the chicken into breadcrumb mix to coat it on both sides.
  3. Fry the chicken in the rapeseed oil over a medium heat for four minutes on each side until it’s cooked through and the breadcrumbs are golden brown.
  4. To make the rosti, mix the grated potato and cornflour in a bowl and season. Heat the butter in a frying pan and add the potato mixture, pressing down to make an even surface.
  5. Fry for two minutes or until golden, then turn and fry for a further two minutes.
  6. Place in an oven heated to 190° and cook for five minutes.
  7. Cut the bun in half and spread the tomato ketchup on the inside of the top slice. Add the chicken, cheese, kale, tomato and rosti.

Per burger:
Kcals: 750, Protein: 60g, Fat: 40g, Carbs: 100g

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Chickpea Balti

Ingredients (serves 2):

  • Handful of cauliflower florets
  • 1 onion, cut into chunks
  • 1 sweet potato, chopped into 3cm cubes
  • 1 courgette, sliced
  • 1 red pepper, chopped into 3cm chunks
  • Handful of frozen peas
  • 200g can chickpeas
  • 1 large onion, chopped
  • 2.5cm ginger, peeled and chopped
  • 1 garlic clove, crushed
  • 4tsp curry paste
  • 400g can chopped tomatoes
  • Large handful of coriander, finely chopped
  1. For the sauce, sweat the onion, ginger and garlic in a large heavy pan over a medium heat for a few minutes. Add the curry paste, chopped tomatoes and coriander, and simmer for a further ten minutes.
  2. Meanwhile, steam the cauliflower, onion, sweet potato, courgette and pepper until soft.
  3. Tip the steamed vegetables into the pan with the sauce. Add the peas and chickpeas and mix.
  4. Cook gently for five minutes and serve.

Per serving:
Kcals: 816, Protein: 30g, Fat: 15g, Carbs: 120g

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Moules Marinière

Ingredients (serves 1):

  • 1.5kg mussels in shells, cleaned and beards removed
  • 1 bay leaf
  • 100ml dry white wine
  • 4 shallots, peeled and sliced
  • 20g unsalted butter
  • 2tbsp natural yogurt
  • 25g curly parsley, roughly chopped
  1. Wash the mussels in a pot under cold running water. If any of the mussels float, discard them.
  2. Press the shells of any open mussels together with your fingers. If they don’t close, discard them.
  3. Scrape off any barnacles with a sharp knife and pull out the beards.
  4. Heat the butter in a large pan over a medium heat. Add the shallots and bay leaf, and soften for one minute.
  5. Add the mussels and white wine, cover the pan tightly with a lid and cook for four to five minutes until the mussels have all opened.
  6. Stir in the natural yogurt and chopped parsley, and serve.

Per serving:
Kcals: 751, Protein: 65g, Fat: 27g, Carbs: 43g

 

 

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