Joe’s 30 Minute Meals by Joe Wicks [pdf, epub] 1509836098

Joe's 30 Minute Meals: 100 Quick and Healthy Recipes

  • Download File Format: PDF, EPUB, MOBI, AZW3 (Kindle), Audiobook / MP3
  • Title: Joe’s 30 Minute Meals: 100 Quick and Healthy Recipes
  • Autor: Joe Wicks (author)
  • Publisher (Publication Date): Bluebird (September 6, 2018)
  • Language: English
Preview

CONTENTS

Introduction

Stocking up

All-day Breakfast

Chicken

Fish & Seafood

Pork

Beef & Lamb

Sweet Treats

Index

Thank yous

 

 

HELLO AND WELCOME TO

Joe’s 30-Minute Meals

Thanks so much for deciding to pick up this book. I’m really excited to be sharing my favourite 30-minute recipes with you. My aim with this – as with all of my books – is to inspire you to cook simple, quick and healthy recipes that will help you to feel great.

Ever since I learned to cook healthy food and realized what a massive difference fuelling myself with fresh, home-cooked food made to my energy levels and mood, I’ve wanted to get as many people as possible cooking.

Nothing makes me happier than meeting people who have never really enjoyed cooking before or have no confidence in the kitchen but are now enjoying cooking using my recipes. I met a husband who said he hadn’t cooked once for his wife until he picked up my book and now cooks a recipe every night of the week for her. I believe there’s no greater feeling than getting confident in the kitchen and learning how to make healthy, tasty food at home for yourself, partner or kids.

When I started creating recipe books, I focused on speed. Who doesn’t want a 15-minute meal they can whip up straight after work when they are absolutely starving? I wanted to stop people just going for the easy option – the greasy takeaway or kebab – and realize they could make something that tastes way better in the same amount of time.

Sometimes, 15 minutes just isn’t enough time as it means the cooking methods are a bit limiting. With this book, I’m still about speed and keeping prep time down to a minimum. After all, half an hour isn’t much – especially if we’ve planned ahead and prepped like a boss. And I don’t know about you, but once I start getting stuck in to the kitchen, I find it really fun.

To sustain long-term success, it’s really important to keep your diet varied and your flavours interesting. That’s what Joe’s 30-Minute Meals sets out to do. Some of the recipes you just assemble super quickly and bung in the oven, then you can chill out with your partner or family or even better sneak in a cheeky workout. Some of the recipes like Dukkah-spiced Chicken (see here) are a little more work, but totally worth it on the flavour front.

 

ANYBODY CAN DO IT

When I started to try to create healthy meals, I didn’t even know how to cook an egg properly or which flavours go well together.

But once I got going, there was no stopping me. It’s amazing how much you can learn when it comes to cooking techniques and understanding flavours. This book is going to give you the confidence you need to whip up delicious food so you never have to go back to the ready meals and takeaways that don’t do anything for your long-term health or happiness.

And you don’t need to be a trained cook. My recipes are simple and straightforward with some shortcuts. It’s all about putting good flavours together – and that’s not hard.

Some people tell me they think they can’t do this because they have never cooked or they don’t come from a family where everyone sat around the table over delicious home-cooked food. I didn’t. And if I can learn to cook – and even write six cookbooks – anybody can do it. It’s just about doing a little planning and making a start and the recipes in this book will be the perfect starting point.

 

CHAPTERS IN THIS BOOK

I’ve organized this book by main ingredients: All-Day Breakfast, Chicken, Beef and Pork and so on. I hope this makes it easy for you to find the recipes you want really fast. I genuinely think there is something for everyone in this book with a real variety ranging from easy Asian stir-fries and curries to tasty Italian pastas and risottos. Be sure to give my Sausage & Mushroom Pie a go if you loved the pies in my previous books (see here).

I’ve also added some sweet treats because everyone deserves a treat now and again. And some of these treats are still pretty healthy like my Baked Maple Apples and Blackcurrant Poached Pears (see here and here).

 

 

PART OF A HEALTHY LIFESTYLE

Although there’s no exercise in this book, any of you who know me will know that for me, good food is just one part of living a healthy lifestyle. The other big factor is being active.

My philosophy around food and fitness is really the same thing: it’s all in your hands. You can create the kind of life you want – even if it feels daunting and you have never done any exercise before or cooked anything from scratch. It’s never too late to start living the life you really want to live – and when that looks like eating Teriyaki Ginger Chicken (yes please) or Swedish-style Meatballs, you’ll find yourself so motivated you won’t even believe it. None of this is complicated.

In this book you’ll find recipes that are perfect for a lazier day when you’re not getting up to much activity (hopefully just a couple of days a week!). I’ve labelled those reduced-carb. Other recipes are to replenish your energy when you’ve done a workout. Those are labelled carb-refuel dishes. It’s important to keep it balanced and varied.

My advice is to do four or five quick workouts a week. And when I say quick, I really mean it. They often come in at under 20 minutes. I’m a fan of High Intensity Interval Training (HIIT for short) and you can find hundreds of my free workouts on my Youtube channel – TheBodycoachTV. You can do them in your front room or the park – you don’t even need any equipment. And the more energy you burn, the more you can tuck in to my carb-rich favourites like Chicken Fried Rice (see here) and my Tandoori Cod Burgers (see here).

 

ENJOYING LIFE

Feeling energized and fuelling your body with healthy nutrient-rich food is important. But I don’t want you to feel like this is just another thing you ‘have’ to do – like a New Year Resolution or a 30-day programme. I do this because it makes me feel great. And I really believe you’re going to feel great and have more energy and fun if you treat yourself to the delicious food in this book.

Today there’s more talk about mental health than ever before. The way I look at it, we have to begin at the basics. What are we eating? Are we moving enough? Exercise is one of the biggest stress-busters around. And we all know the low mood that can come from overdoing it on the sugar front or eating junk food and relying on caffeine for energy. The recipes in this book are going to fuel your body and give you energy all day long.

I’m passionate about making sure I can do my part to help people find easy ways to work healthy habits into their lives. And I love to do that with my workouts, with a free schools HIIT programme and of course most of all with my recipes. What I’m about is fun and feeling good. And I know from my own life – and the tens of thousands of people I’ve now worked with – that eating generous portions of incredible food and maintaining a healthy exercise regime (without overdoing the hours in the gym so there’s no time for living) is the secret to a happier life.

I hope you enjoy my new recipes and the energy they give you.

LOVE,

Joe Wicks

 

STAY IN TOUCH

@thebodycoach

The Body Coach TV

 

 

Stocking up

I’m always banging on about the importance of meal preparation – I call it ‘prepping like a boss’! And one thing that really makes it easy to cook healthy and tasty food, is stocking up on key ingredients so you have them to hand when you need them. Then you can just pick up some chicken or sea bass or something on the way home from work and you’re good to go.

I’ve put my favourite standby ingredients down here. Most of them are ordinary things you’ll use again and again. A few are a bit more like treats, and they can seem pricey, but when you add up what you’re likely to save on take-aways, ready meals and frozen pizza, you’ll see that you’re winning on cost as well as creating much healthier, better-tasting grub.

 

FRESH & FROZEN

 

Basics

 

• Tortilla wraps

• Garlic

• Ginger

• Onions (such as white, red, spring, shallots)

• Eggs

• Greek yoghurt

• Basic cheese (such as mature cheddar, goat’s cheese, parmesan, mozzarella, feta)

• Avocado

• Fresh greens (such as kale, spinach, pak choy, watercress, Brussels sprouts, cabbage)

• Midget trees

• Salad greens (such as lettuce, rocket, cucumber, radishes)

• Mushrooms

• Sweet potatoes

• Aubergines

• Frozen peas

• Frozen spinach

 

 

Extras I Love

 

• Olives

• Edamame beans

• Fresh herbs

• Special cheese (such as taleggio, manchego, burrata, gruyère)

• Chilli peppers

• Lemongrass stalks

• Fresh lemons and limes

• Pomegranate seeds

 

 

STORE-CUPBOARD

 

Basics

 

• Porridge oats

• Rice (such as pre-cooked, arborio or otherwise)

• Pre-cooked puy lentils and quinoa

• Pasta (such as fusilli, shells, orzo, fresh noodles, dried noodles)

• Tinned beans and pulses (kidney beans, black beans, cannellini beans, chickpeas)

• Quick-cook polenta

• Filo pastry

• Nuts and seeds (such as almonds, walnuts, pine nuts, cashews, pecan nuts, sesame seeds, nigella seeds)

• Tomato puree

• Chopped tomatoes and passata

• Coconut oil

• Olive oil

• Stock (chicken, vegetable, fish)

• Sea salt and black pepper

• Basic spices (such as dried chilli flakes; garam masala; ground turmeric; cayenne pepper; smoked paprika; ground cinnamon, ground cumin; ground coriander)

• Light soy sauce

• Red and white wine vinegar

• Dijon mustard

• Jarred roasted red peppers

• Jarred sundried tomatoes

 

 

Extras I Love

 

• Tahini

• Sriracha

• Fish sauce

• Sesame oil

• Miso powder or paste

• Jarred anchovies

• Jarred capers

• Ready-made pastes (such as harissa, chipotle and tikka masala curry)

• Balsamic vinegar

• Rice vinegar

• Special spices (such as star anise; mustard seeds; cardamom pods; fennel seeds; fenugreek seeds; Sichuan peppercorns; dukkah mix; sumac; saffron)

 

 

Smashed peas

HAM & EGG MUFFINS

* Serves 2

CARB-REFUEL

 

1 chicken stock cube

300g frozen peas

2 English muffins, cut in half

4 eggs

1 red chilli, finely chopped

3 spring onions, trimmed and finely sliced

1 tbsp coriander, chopped

juice of ½ lime

salt and black pepper

4 thick slices of thick-cut, deli-style ham, visible fat removed

Bring two pans of water to the boil and add the chicken stock cube to one of them. When the stock pan is boiling, drop the frozen peas into the stock and boil for about 8 minutes or until the peas are very tender. Before you drain the peas, scoop out half a mugful of the cooking liquid and keep to one side.

Drain the peas and put your muffins on to toast. Carefully crack your eggs into the hot water, reducing the heat until the water is just ‘burping’. Cook the eggs for about 4 minutes for a runny yolk, then carefully lift them out with a slotted spoon and drain on kitchen roll.

Tip the peas back into the pan they were cooked in and add the red chilli, sliced spring onions, coriander and lime juice, along with a splash of the reserved stock and a good pinch of both salt and pepper. Use a hand blender to blitz the peas into a coarse-textured mix – I like it to be smooth in parts, but also quite coarse. Add a little more stock if necessary.

Plate up the hot, toasted muffins and top each one with a slice of ham, a mound of the peas and a perfectly poached egg.

 

 

CHEESE, SPINACH & HAM

everyday omelette

* Serves 1

REDUCED-CARB

 

3 eggs

salt and black pepper

knob of butter

large handful of baby spinach leaves

20g cheddar, grated

75g good-quality ham, roughly torn

green salad, to serve

Crack the eggs into a bowl and add a tiny sprinkle of salt and a good grind of pepper. Beat the eggs together with a fork.

Heat the butter over a medium to high heat in a small non-stick frying pan. When the butter is bubbling and melted, drop in the spinach and stir to wilt.

As soon as all of the spinach has just wilted, pour in the beaten eggs.

Using a wooden spoon, beat the eggs around the pan as if you are scrambling them. Continue to do this until the mixture starts to resemble very loose scrambled egg. At this point, reduce the heat to low and spread the egg out over the base of the pan.

Sprinkle the cheese over half of the omelette and place the ham on top of the cheese. Turn off the heat.

Give the omelette a poke around the edges to ensure it’s set, then, lifting it up by the handle, gently tip the pan away from you and, using your spoon, lift the edge closest to you and roll it over.

Pull out your plate, then tip the omelette onto the plate so that the browned bottom of the omelette becomes the top.

Serve up your classic omelette with a little side salad.

 

 

CHOCOLATE MALT

overnight oats

* Serves 4

* Makes ahead

CARB-REFUEL

 

55g fat-free Greek yoghurt

3 scoops (90g) chocolate

protein powder

1 scoop (30g) low-sugar

malted-milk drink powder

600ml almond milk

275g porridge oats

To serve

handful raspberries

handful of roasted hazelnuts, chopped

Whisk together the yoghurt, protein powder, malted-milk drink powder and almond milk until there are no lumps.

Stir in the porridge oats and leave in a container overnight.

Serve with the raspberries and chopped hazelnuts.

 

Photo overleaf

 

 

GOAT’S CHEESE & CHORIZO

morning muffins

* Makes 12

* Makes ahead

REDUCED-CARB

 

2 tsp coconut oil

125g cooking chorizo, cut into 5mm pieces

100g frozen peas

75g soft goat’s cheese

8 eggs

salt and black pepper

125g jarred roasted red peppers, drained and cut into thin 3cm strips

4 spring onions, trimmed and finely sliced

Preheat the oven to 190°C (fan 170°C/gas mark 5).

Heat the oil in a small frying pan over a medium heat and add the chorizo pieces. Fry for 3–4 minutes until cooked through, then turn off the heat and leave.

Bring a kettle to the boil. Tip the peas into a bowl, pour the boiling water over the peas and leave to sit for 1 minute. Drain and leave to one side.

Tip the goat’s cheese into a bowl and crack in 2 eggs along with a pinch of salt and pepper. Whisk the cheese together with the eggs until fully combined. Whisk in the remaining eggs, then stir in the cooked chorizo along with any of the red cooking oil, the peas, red peppers and spring onions. Mix well.

Equally divide the mixture between the twelve holes of a muffin tin, then slide into the oven and bake for 15 minutes. When cooked, remove and leave to cool.

 

 

Masala eggy bread

WITH QUICK TOMATO RELISH

* Serves 2

CARB-REFUEL

 

6 eggs

2 tsp garam masala

2 tsp ground turmeric

½ tsp cayenne pepper

salt and black pepper

4 medium slices of bread

1 tbsp coconut oil

½ tsp brown mustard seeds

2 cloves garlic, finely chopped

½ red onion, peeled and finely chaopped

3cm ginger, peeled and finely chopped

1 green chilli, finely sliced

½ tsp ground cumin

½ tsp ground coriander

2 large ripe tomatoes, roughly chopped into chunks

handful of fresh coriander, chopped, to serve

Whisk together the eggs with the garam masala, turmeric and cayenne pepper and a good pinch of both salt and pepper. Pour the mix into a baking dish, or something deep and wide. Lay the bread slices in the mix and turn them over a few times to start them soaking well.

Soak the bread for 5–10 minutes, turning every now and again.

Meanwhile, make the relish. Melt half of the oil in a saucepan over a medium to high heat, then add the mustard seeds. Fry for 30 seconds, then add the garlic, onion, ginger and green chilli and fry, stirring regularly, for 4 minutes.

Sprinkle in the cumin and coriander and stir to combine. Slide in the tomatoes and turn the heat down a little (if your tomatoes aren’t very ripe, add a splash of water). Cook the relish for 10 minutes, stirring every now and again.

It is likely you will have to cook the eggy bread in two batches. So melt half of the remaining oil in a large non-stick frying pan over a medium to high heat, then cook the bread gently for about 2 minutes on each side. It should be golden brown on the outside and cooked all the way through. Transfer the bread to a piece of kitchen roll to blot off excess oil, then wipe out the pan and repeat the process with the remaining oil and soaked bread.

Serve up the eggy bread with the relish and a sprinkling of chopped coriander.

Cover the leftover relish and keep it in the fridge for up to 5 days.

 

 

Baked eggs

IN HERBY MUSHROOMS

* Serves 4

REDUCED-CARB

 

8 portobello mushrooms

40ml olive oil

2 cloves garlic, minced

4 sprigs of thyme, leaves only

salt and black pepper

4 big handfuls of baby spinach leaves

8 eggs

4 tbsp grated parmesan

600g thick-cut, deli-style ham, to serve

Preheat the oven to 200°C (fan 180°C/gas mark 6).

Take each mushroom one at a time, upturn it and break off the stalk. Using a spoon, scoop out all the brown gills to leave yourself hollowed mushrooms. Line them up, hollowed-out side up, on a flat baking tray.

Mix together the olive oil, garlic and thyme along with a pinch of salt and pepper. Drizzle the garlic and herb mix over the scooped-out side of the mushrooms, then slide the tray into the oven and bake for 10 minutes.

While the mushrooms are baking, tip the spinach into a sieve and bring a full kettle to the boil. When boiled, pour the water over the waiting spinach to wilt it, then immediately cool it with cold running water. Pick up the spinach with both hands and give it a big squeeze to remove as much of the liquid as you can.

After 10 minutes, remove the mushrooms from the oven and lightly rub them with kitchen roll to absorb any liquid that may have been produced.

Give the spinach one last squeeze, then divide it among the eight mushrooms, creating a sort of ring within the scooped-out circle.

Crack an egg into the centre of each spinach-lined mushroom and sprinkle the parmesan over the top. Slide the mushrooms back into the oven and bake for 12 minutes.

While the eggs are baking, heat the ham by placing it on a plate and pouring over a little hot water. Cover it with cling film and zap it in the microwave.

After 12 minutes, the yolks should be just runny. Serve the mushrooms straight up with the warmed ham.

 

 

Carrot fritters

WITH EGGS & HALLOUMI

* Serves 2

(makes 4)

* Makes ahead

* Freeze ahead

REDUCED-CARB

 

1 small carrot, peeled and grated (about 110g)

¼ courgette, trimmed and grated (about 60g)

2 spring onions, trimmed and finely sliced

30g ground almonds

10g plain flour

3 eggs

salt and black pepper

½ tbsp coconut oil

6 slices of halloumi

sweet chilli sauce, to serve

Mix together the grated carrot and courgette in a bowl along with the sliced spring onions, ground almonds, flour and one of the eggs. Season with a little salt and pepper and then stir everything well with a fork to bring it together. The mixture can appear to be a bit wet – don’t be tempted to add extra flour.

Put a pan of water on to boil for your poached eggs.

Melt half of the coconut oil in a large non-stick frying pan over a medium to high heat, then spoon the mixture in, making four roughly equal-sized circles. If you don’t have a large enough pan to fry all four at the same time, then fry them in batches.

Fry the fritters for 2–3 minutes on each side, or until they are browned and the egg is cooked all the way through. Transfer the fritters to a piece of kitchen roll to dab off any excess oil.

Carefully crack the remaining eggs into the hot water, reducing the heat until the water is just ‘burping’. Cook the eggs for about 4 minutes for a runny yolk, then carefully lift them out with a slotted spoon and drain on kitchen roll.

While the eggs are poaching, wipe out the pan and add the remaining oil. Melt the coconut oil over a medium to high heat, then add the halloumi and fry for about 45 seconds on each side, or until nicely browned and soft in the middle.

Serve up the fritters, laying the halloumi on top, then finish with a poached egg and sweet chilli sauce.

 

 

Full English bake-up

* Serves 4

REDUCED-CARB

 

1 tbsp sunflower oil

8 good-quality sausages or chipolatas

8 rashers of smoked streaky bacon

2 tomatoes, cut in half

6 large chestnut mushrooms, roughly halved

4 sprigs of thyme, leaves only

4 eggs

To serve

4 large handfuls of spinach leaves

brown sauce

Preheat the oven to 210°C (fan 190°C/gas mark 6–7).

Pour the oil onto a flat baking tray and slide into the oven to preheat for 5 minutes. Remove the tray and quickly lay the sausages on, then slide the tray back into the oven and cook for 10 minutes (or 5 minutes if you’re using chipolatas).

Slide the tray out of the oven, quickly flip the sausages and then lay the bacon rashers on and around the sausages before sliding the tray back into the oven and cooking for a further 5 minutes.

Remove the tray again and dot around the tomatoes and mushrooms. Sprinkle with the thyme leaves, then slide the tray back into the oven and cook for 10 minutes.

Carefully remove the tray and pour off any excess liquid released by the mushrooms.

Push the cooking ingredients around a little to create four small wells in the mixture. Crack the eggs into the small wells, then slide the tray back into the oven for a final 5 minutes.

Serve with a handful of spinach and some brown sauce.

 

* This only works with decent-quality ingredients. Cheap bacon will flood your tray with water and give you a ‘full poach-up’!

 

 

Tahini & yoghurt eggs

WITH CHORIZO

* Serves 2

REDUCED-CARB

 

240g Greek yoghurt

60g tahini

1 fat clove garlic, minced

175g cooking chorizo, cut into 5mm pieces

4 eggs

½ bunch of parsley, roughly chopped

Pour about 5cm of water into a medium pan and bring to the boil. Put another larger pan almost filled to the brim with water on to heat as well – this will be for poaching the eggs.

Tip the yoghurt and tahini into a bowl that sits snugly on top of the medium pan, making sure the base of the bowl does not touch the boiling water. Add the garlic and a little splash of water to loosen the ingredients, then sit the bowl over the steaming pan of water. Leave the ingredients to warm through, stirring every now and again for about 5 minutes, or until just warmed through.

Tip the chorizo pieces into a small non-stick frying pan over a medium heat. As the chorizo warms, it releases oil. Let it fry in this oil until lightly browned and crisp, then take the pan off the heat.

Carefully crack your eggs into the hot water, reducing the heat until the water is just ‘burping’. Cook the eggs for about 4 minutes for a runny yolk, then carefully lift them out with a slotted spoon and drain on kitchen roll.

When ready to plate up, give the tahini sauce a stir – it is likely you will have to add a little more warm water to loosen the sauce to the consistency of very thick double cream.

Divide the sauce into two shallow bowls, scoop the eggs onto the sauce, then top with the fried chorizo pieces, drizzling over some of the delicious oil.

Finish with a good covering of chopped parsley and get stuck in.

MAKE IT VEG

Simply drop the chorizo and add a handful of pine nuts.

 

 

Mexican tortilla

WITH CHICKEN & FETA

* Serves 2

* Make ahead

REDUCED-CARB

 

2 tbsp coconut oil

1 x 250g skinless chicken breast, chopped

2 red onions, peeled and thinly sliced

6 eggs

salt and black pepper

2 large fistfuls of spinach

80g feta

50g tinned sweetcorn, drained

1 avocado, de-stoned and cut into thin wedges

small bunch of coriander, roughly chopped

1 red chilli, finely sliced – remove the seeds if you don’t like it hot

Melt half of the coconut oil in a medium non-stick ovenproof frying pan. Slide in the chicken pieces and stir-fry gently for 7 minutes until the chicken is cooked. Check by slicing into it to make sure the meat is white all the way through, with no raw pink bits left. Leave to one side.

Melt the remaining oil in the pan over a medium to high heat. Add the sliced onions and cook for 10 minutes, stirring every now and again until the onions are soft and lightly browned.

Turn on your grill to maximum.

Crack the eggs into a bowl and beat together with a small pinch of salt and pepper. Crank up the heat under the onions to maximum and add the spinach, turning it regularly until wilted.

Pour the beaten eggs into the pan, and as the tortilla sets round the edges, draw the cooked egg into the middle, allowing the centre to be filled with raw egg. Continue to cook your eggs like this until the mix is three-quarters cooked through. Turn the heat off under the pan and crumble the feta evenly over the surface of the egg.

Slide the frying pan under the hot grill. Let the tortilla grill for 2–3 minutes, or until the feta is just starting to brown and there is no raw egg visible on the surface of the tortilla.

Remove the pan from the grill, carefully slide the tortilla onto a chopping board and scatter with the sweetcorn, cooked chicken, avocado, coriander and red chilli. Wedge it up and serve.

 

 

Teriyaki ginger chicken

WITH AUBERGINE & RICE

* Serves 4

CARB-REFUEL

 

1 tbsp coconut oil

4 cloves garlic, finely chopped

1 large aubergine, trimmed and cut into 4cm batons (275g)

100ml water

35ml light soy sauce

2cm ginger, peeled and roughly cut into small pieces

1 x 300g chicken breast, cut into 1cm strips

125g oyster mushrooms, large ones, torn in half

600g pre-cooked rice

3 spring onions, trimmed and finely sliced

Melt half of the coconut oil in a saucepan over a medium to high heat, then add the garlic and fry for 30 seconds. Throw in the aubergine on top. Fry the aubergine and garlic together for about 2 minutes, then add the water and soy sauce. Bring the liquid to the boil, cover with a lid and simmer on a low heat for 15 minutes, or until the aubergine pieces have pretty much broken down. Keep half an eye on the water levels – add little splashes of water to the pan if you think it’s necessary.

While the aubergine is cooking, heat up the remaining oil in a large frying pan or wok over a high heat, then add the ginger and sliced chicken breast and stir-fry for 2 minutes. Add the mushrooms and continue to stir-fry for 2–3 minutes or until you are happy the chicken is fully cooked through and the mushrooms are just starting to wilt a little.

Heat up your rice in the microwave.

Serve up mounds of rice topped with the tasty aubergine and chicken and sprinkled with the sliced spring onions.

 

* I like using pre-cooked rice, but if you prefer you could cook 200g rice according to packet instructions.

 

 

Grilled lemon chicken

WITH CAULIFLOWER RICE

* Serves 4

* Make ahead

REDUCED-CARB

 

4 x 200g skinless chicken breasts

3 tsp fresh oregano leaves, roughly chopped

3 tsp fresh thyme leaves, roughly chopped

juice of 1 lemon

4 tbsp olive oil

800g cauliflower florets (2 caulis)

5 spring onions, trimmed and finely sliced

1 tsp sweet smoked paprika

½ tsp ground cumin

salt and black pepper

watercress, to serve

Take each chicken breast one at a time and lay lengthways on your chopping board. Cut into the side of the breast as if you were trying to cut the breast in half horizontally, but stop about 1cm from slicing all the way through. Open the meat up like a book and give it a little push with the palm of your hand to flatten. Place in a large tray and repeat the process with the remaining chicken.

Sprinkle in the oregano and thyme leaves and add the lemon juice and 3 tablespoons of the olive oil. Leave the chicken to sit for 5 minutes.

While the chicken is marinating, blitz up the cauliflower florets until they resemble couscous.

When you are ready to eat, heat up both a griddle pan and a large frying pan over a high heat. When the griddle pan is hot, drain the excess oil from the chicken breasts and griddle on each side for 3 minutes, by which time they should be fully cooked through and nicely browned. Check by slicing into the chicken to make sure the meat is white all the way through, with no raw pink bits left.

In the large frying pan, heat up the remaining olive oil and when it is hot, add the spring onions and fry for 30 seconds, then add the cauliflower and cook, stirring regularly over the high heat for 5 minutes. Sprinkle in the ground spices along with a generous pinch of salt and pepper, then take off the heat.

Serve up the cauliflower topped with the chicken, and finally add a good handful of watercress per person.

 

 

Chicken fried rice

WITH MANGO & BASIL

* Serves 2

CARB-REFUEL

 

½ tbsp coconut oil

4 spring onions, trimmed and finely sliced

2 cloves garlic, finely chopped

1 x 300g skinless chicken breast, cut into 1cm slices

1 small carrot, peeled and diced

5 baby sweetcorn, cut in half lengthways

80g frozen peas

400g pre-cooked rice

1½ tbsp soy sauce

1 tsp sesame oil

1 mango, peeled and cut into rough 2cm cubes

2 red chillies, finely sliced – remove the seeds if you don’t like the heat

small bunch of basil, roughly chopped

Melt the coconut oil in a large frying pan or wok over a high heat, then chuck in the spring onions and garlic and fry for 30 seconds. Add the chicken slices and stir-fry for 2 minutes, then add the carrot, sweetcorn and frozen peas. Stir-fry everything together for 3 minutes, by which time the chicken should be just about cooked through.

Add the rice and toss together with the other ingredients. Add a splash of water to the pan, and let it steam up to help separate and warm through the rice and finish off cooking the chicken and vegetables. Fry the rice until you are happy the rice is completely heated through.

Take the mix off the heat and stir through the soy sauce and sesame oil, then, when the sauces are well combined, stir in the mango pieces.

Serve up the rice, topped with the fiery chilli slices and chopped basil.

 

* I like using pre-cooked rice, but if you prefer you could cook 135g rice according to packet instructions and allow to cool before adding to the pan.

 

 

Chicken & aubergine ‘pizza’

* Serves 2

* Make ahead

REDUCED-CARB

 

2 aubergines

3–4 tbsp olive oil

10g tomato puree

200g chopped tomatoes

1 clove garlic, roughly chopped

½ tsp dried oregano

salt and black pepper

2 x 180g skinless chicken breasts

100g taleggio or mozzarella rocket, to serve

Preheat the oven to 200°C (fan 180°C/gas mark 6).

Cut each aubergine lengthways into 8–10 slices, roughly 5mm thick (doesn’t need to be an exact science!).

Heat a large griddle pan over a high heat and drizzle the aubergine slices with a little olive oil. Griddle the aubergine slices in batches, cooking them for about 1 minute on each side – they should be nicely marked by the pan and just cooked through.

While the aubergine slices are cooking, slide the tomato puree, chopped tomatoes, garlic clove and dried oregano into a food processor and blitz until smooth. Season with a little salt and pepper.

Put each chicken breast between two pieces of cling film, and using a rolling pin, lightly beat until slightly thinned to an even thickness. Brush each side with olive oil and cook on the hot griddle pan for 6–8 minutes on each side, until cooked through. Check by slicing into the chicken to make sure the meat is white all the way through, with no raw pink bits left.

Build your pizza by creating a circle, about 20cm in diameter, with some of the aubergine slices, then cover the middle with a few more. Spread over about a third of the tomato sauce, then lay the remaining aubergine slices on top, overlapping them to create a roughly even circle.

Spoon the remaining tomato sauce over the top, lay the cooked chicken on and then dot with taleggio. Bake the ‘pizza’ in the oven for 10 minutes.

Remove the ‘pizza’ from the oven, top with rocket and cut into wedges.

MAKE IT VEG

Omit the chicken and give the pizza a generous sprinkling of pumpkin seeds, sunflower seeds, cashews or pistachios.

 

Photo overleaf

 

* I love taleggio, so it takes pride of place on top of this pizza, but any cheese – from mozzarella to a blue cheese – would work well. If you decide to make this ahead, simply build your pizza, then leave in the fridge until ready to cook.

 

 

JOE’S BANGIN’

chicken balti

* Serves 4

* Make ahead

* Freeze ahead

CARB-REFUEL

 

1½ tbsp coconut oil

2 red onions, peeled and cut into chunks

5 cardamom pods, bruised with the side of a knife

1 stick of cinnamon

4cm ginger, peeled and minced

5 cloves garlic, minced

1 large green chilli, slit down the length

1 red pepper, de-seeded and cut into 3cm chunks

1 green pepper, de-seeded and cut into 3cm chunks

1 tsp ground turmeric

2 tsp garam masala

18 cherry tomatoes, cut in half

150ml water

3 x 200g skinless chicken breasts, cut into large chunks bunch of coriander, roughly chopped

700g pre-cooked rice

Melt the coconut oil in a large casserole dish over a medium to high heat. Blitz the onions in a food processor until they’re pretty much a puree, then tip into the hot, melted oil along with the cardamom pods and the cinnamon stick. Cook for 12 minutes, stirring regularly.

Add the ginger and garlic and cook for a further 2 minutes, then add the chilli, red pepper, green pepper, turmeric and garam masala and cook, stirring regularly, for 2 more minutes.

Crank up the heat a little and chuck in the cherry tomatoes and the water. Bring to the boil, then add the chicken pieces. Simmer the curry for 10 minutes, or until you are sure the chicken is fully cooked through. Check by slicing into one of the larger pieces to make sure the meat is white all the way through, with no raw pink bits left.

Finish the curry with the chopped coriander, and serve with steaming-hot rice.

 

* Do not reduce the onion cooking time because it’s pretty much the most important part of cooking. I like using pre-cooked rice, but if you prefer you could cook 235g rice according to packet instructions.

 

 

Paprika & lentil stew

WITH HONEY-GLAZED CHICKEN

* Serves 4

REDUCED-CARB

 

1 tbsp coconut oil

1 large onion, peeled and diced

2 sticks of celery, trimmed and diced

100g kale, thick stalks removed

1 fresh bay leaf

1 large fennel bulb, trimmed and diced

3 tomatoes, roughly chopped into 2cm chunks

1½ tsp sweet smoked paprika

275g pre-cooked puy lentils

200ml chicken stock

salt and black pepper

4 x 180–200g chicken breasts

2 stalks of rosemary, needles only, finely chopped

4 tsp honey

Melt half of the coconut oil in a large high-sided frying pan over a medium to high heat, then add the onion. Fry, stirring regularly for about 8 minutes, or until the onions have softened and taken on a little colour.

Add the celery, kale, bay leaf and fennel and continue to fry, stirring every now and again for 4 minutes, then crank up the heat and add the tomatoes, paprika, lentils and stock, along with a good pinch of both salt and pepper. Bring the liquid to the boil, then reduce to a simmer and cook for 10 minutes.

While the stew is cooking, take each breast one at a time and slice into the side, cutting almost all the way through but not quite. Open the breast up like a book and push it with the palm of your hand to flatten it slightly. Repeat the process with the remaining breasts.

Melt the remaining oil in a large non-stick frying pan over a medium to high heat. Season the breasts all over with salt and pepper and sprinkle with the chopped rosemary. When the oil is melted and hot, carefully lay the meat in the hot pan and fry for 4 minutes on one side, then flip and cook for a further 3 minutes, by which time the chicken should be cooked all the way through. Check by slicing into the chicken to make sure the meat is white all the way through, with no raw pink bits left.

Turn the heat off under the pan and pour the honey over the cooked breasts, turning them in the honey to glaze.

Serve the chicken on top of a steaming bowl of the stew.

 

 

SINGAPORE

chicken udon noodles

* Serves 2

CARB-REFUEL

 

½ tbsp coconut oil

3 cloves garlic, roughly chopped

2 lemongrass stalks, tender white part only, finely sliced

1 star anise

2 bird’s eye chillies, slit

lengthways – remove the seeds if you don’t like it hot

4cm ginger, peeled and finely chopped

small bunch of coriander, stalks only

6 spring onions, trimmed and finely sliced

2 x 200g skinless chicken breasts, cut into 1cm strips

6 baby sweetcorn, sliced in half

120g mange tout or green beans

400g ready-to-eat udon noodles

1 tbsp mild curry powder

1 tsp ground turmeric

1 chicken stock cube

800ml coconut water

basil, roughly chopped, to serve

Melt the coconut oil in a large, high-sided frying pan or wok over a medium to high heat, then add the garlic, lemongrass, star anise, chillies, ginger, the finely chopped stalks of the coriander and the spring onions. Stir-fry the ingredients for 2 minutes, then turn up the heat and slide in the chicken.

Continue to stir-fry all the ingredients together for 2 minutes, then add the baby sweetcorn, mange tout and udon noodles. Toss everything together for 1 minute.

Sprinkle in the curry powder and the turmeric and toss to incorporate. Crumble in the stock cube and pour in the coconut water. Bring the whole lot to the boil, then sprinkle over the chopped basil.

Divide the soup between two bowls and serve.

 

* This recipe requires the stalks from a bunch of coriander. Make sure you save the leaves for another recipe.

 

 

Chicken tostados

* Serves 2

CARB-REFUEL

 

4 medium tortillas (about 15cm)

2 tbsp olive oil

2 x 180g skinless chicken breasts

1 large red onion

juice of 2 fat limes

1 baby gem lettuce, trimmed and shredded

¼ cucumber, de-seeded and cut into 1cm pieces

1 red chilli, de-seeded and finely chopped

400g kidney beans, drained and rinsed

½ bunch of coriander, roughly chopped

salt and black pepper

Preheat the oven to 200°C (fan 180°C/gas mark 6).

Lay your tortillas on two flat baking trays, making sure they don’t overlap. If using a brush, then brush over the faintest covering of olive oil on one side.

Slide the trays into your oven and bake for 10 minutes, by which time the tortillas will have browned a little and should be nice and crisp. Remove and leave to cool.

While the tostadas are baking, put each chicken breast between two pieces of cling film, and using a rolling pin, lightly beat until slightly thinned to an even thickness. Brush each side with olive oil and cook on a hot griddle pan for 6–8 minutes on each side, until cooked through. Check by slicing into the chicken to make sure the meat is white all the way through, with no raw pink bits left. Leave to one side to cool, then chop into 1 cm strips.

Mix together all of the remaining ingredients with the cooked chicken and season with a little salt and pepper.

Overlap two tostadas on each plate and pile up the topping.

 

* You could use an oil-spray bottle to give the tortillas the faintest covering of oil before they are baked. Just give each tortilla a couple of pumps on one side.

 

 

CHICKEN & MUSHROOM

risotto

* Serves 4

* Make ahead

* Freeze ahead

CARB-REFUEL

 

12g dried porcini mushrooms

2 chicken stock cubes

1 tbsp coconut oil

1 large leek, trimmed, washed and finely chopped

5 sprigs of thyme

400g skinless and boneless chicken thighs, cut into 2cm pieces

300g mushrooms, brushed clean and roughly chopped into 2cm chunks

225g arborio rice

small bunch of parsley, roughly chopped

small bunch of chives, finely chopped

juice of 1 lemon

salt and black pepper

Pour enough boiling water over the dried mushrooms to cover them generously, then leave to soak. Drop the stock cubes into a jug and, using boiling water, make up 750ml of stock.

Melt half of the oil in a large saucepan over a medium to high heat, then slide in the leek and thyme. Stir and cook for 2 minutes, then cover and leave to sweat for 2 minutes.

Take the lid off and crank up the heat to maximum. Add the chicken thigh pieces and a third of the chopped mushrooms. Cook, stirring every now and again, for 2 minutes. Slide in the rice and stir in to combine with the other ingredients.

Drain the sodden mushrooms and leave to one side, measuring out 150ml of the liquid. Pour the liquid into the pan with the sodden mushrooms and allow it to bubble up.

For the next 20 minutes, add a ladleful of the stock at a time to the rice, while constantly stirring. Don’t add too much stock to the pan otherwise you will lower the heat, which increases the cooking time. After 20 minutes you should have incorporated all of the stock into the pan, and you should be looking down at a creamy risotto – the rice should be just soft to the bite.

Put a lid on and leave the risotto to sit for a couple of minutes.

Meanwhile, melt the remaining oil in a large frying pan over a high heat, then add the remaining mushrooms. Fry without turning for 1 minute to caramelize.

Add the mushrooms to the risotto along with the chopped parsley, chives and lemon juice. Stir, taste for seasoning then serve.

 

 

CHICKEN & SAFFRON

ragu

* Serves 4

* Make ahead

* Freeze ahead

CARB-REFUEL

 

½ tbsp coconut oil

1 large red onion, peeled and diced

3 cloves garlic, finely chopped

5 sprigs of thyme

6 boneless and skinless chicken thighs (600g), each cut into

4 large chunks

300g wholemeal fusilli pasta

8g tomato puree

small pinch of saffron

75ml red wine

250ml passata

large bunch of basil, roughly chopped

50g pitted black olives, roughly chopped

Put a large pan of water on to boil.

Melt the oil in a large, high-sided frying pan over a medium to high heat, and when it is melted and hot, add the red onion, garlic and thyme and fry, stirring regularly for 5 minutes until the onions have softened.

Crank up the heat to maximum and add the chopped chicken thighs to the pan. Without letting the other ingredients burn, try not to stir the meat too much so that it has the chance to brown a little in places. Cook the chicken for about 2 minutes – your aim here is not to cook it through.

This is probably a good time to drop the pasta into the boiling water to cook.

Squeeze in the tomato puree, add the saffron and mix the whole lot together, frying and stirring for about 1 minute.

Pour in the wine and let it bubble, then add the passata and bring it up to a simmer. Cook the ragu like this for about 10 minutes, or until you are happy the chicken is fully cooked through. Check by slicing into the chicken to make sure the meat is white all the way through, with no raw pink bits left.

If you feel the pan is cooking dry, then just scoop out a little of the pasta cooking water and add to the pan.

When the pasta is done and you’re happy the chicken is cooked through, drain the pasta then tip it straight into the pan with the sauce.

Add the basil and olives and stir to combine everything.

 

 

HARISSA & RED PEPPER

roast chicken

* Serves 4

* Longer recipe

* Make ahead

REDUCED-CARB

 

1 tbsp coconut oil

8 chicken thighs, bone-in and skin-on

1½ tbsp harissa paste

2 fennel bulbs, trimmed and cut into chunky lengths

2 red onions, peeled and cut into wedges

2 red peppers, de-seeded and cut into 3cm chunks

6 tbsp yoghurt

1 tbsp chives, chopped

½ small bunch of parsley, roughly chopped

salt and black pepper

steamed greens, to serve

Preheat the oven to 200°C (fan 180°C/gas mark 6).

Dollop the coconut oil into a heavy-based roasting tray and slide into the oven to melt for 5 minutes.

Tip the chicken thighs into a bowl and spoon over the harissa. Get your hands stuck in and smear the meat all over with the hot paste.

After 5 minutes, slide the tray out and carefully lay the chicken thighs in the hot fat, skin-side down. Tumble all the prepped veg over the top of the chicken, then slide the tray back into the oven. The tray should be crammed with ingredients. Roast for 30 minutes.

After 30 minutes, using a couple of forks or tongs carefully pull the chicken from under the veg and place it on top, skin-side up. Repeat the process with all of the chicken thighs, then slide the tray back into the oven and roast for a further 25 minutes, until you have a tray of lovely caramelized chicken on top of tender vegetables.

Mix together the yoghurt, chives and parsley along with a good pinch of both salt and pepper.

Serve up the chicken and veg with steamed greens and a dollop of the herby yoghurt.

 

 

Chicken & miso

NOODLE SOUP

* Serves 2

CARB-REFUEL

 

1 sachet of miso powder or paste

½ tbsp coconut oil

2 cloves garlic, finely chopped

3cm ginger, peeled and finely chopped

1 x 300g skinless chicken breast, cut into 1cm slices

150g oyster mushrooms, large ones, torn in half

2 pak choy, cut into 4 pieces lengthways

300g fresh egg noodles

2 small handfuls of bean sprouts

2 spring onions, finely sliced

1½ tbsp light soy sauce

Bring a kettle to the boil and dilute the miso powder or paste with 500ml of boiling water. Leave to one side.

Melt the oil in a large frying pan or wok over a medium to high heat, then add the garlic and ginger and stir-fry for 30 seconds. Add the chicken and continue to stir-fry the ingredients together for 3 minutes. Add the mushrooms and pak choy. Fry all together for 2–3 minutes, or until the chicken and the mushrooms are lightly browned and virtually cooked through.

Drop the noodles in and give them a toss together with all the other cooking ingredients.

Turn down the heat a little and pour in the miso. Slowly bring the liquid up to the boil and simmer for 1 minute.

Serve up the noodles topped with the bean sprouts, spring onions and the soy sauce.

MAKE IT VEG

Replace the chicken with the same quantity of tofu, either silken or firm. Simply chuck it in with the miso and simmer for 5 minutes.

 

 

Paprika chicken

WITH APPLE & DILL SLAW

* Serves 4

REDUCED-CARB

 

2 tbsp olive oil

2 tsp sweet smoked paprika

1 tsp onion granules

1 tsp celery salt

12 skinless and boneless chicken thighs

½ small red cabbage (300g), core removed

1 carrot, peeled and cut into matchsticks (100g)

1 apple, peeled and cored and cut into matchsticks (100g)

small bunch of dill, finely chopped

4 spring onions, trimmed and finely chopped

75g mayonnaise

60g pecans, roughly chopped

Preheat the oven to 200°C (fan 180°C/gas mark 6).

Pour the oil into a large sandwich bag and add the paprika, onion granules and celery salt. Mix together, then add the chicken thighs, seal the bag and give the whole lot a good squidge around to ensure the chicken is evenly coated in the spiced oil.

Tip the thighs onto a baking tray and roast in the oven for 25 minutes, or until you are certain the chicken is fully cooked through. You can check by slicing into one of the larger pieces to make sure the meat is white all the way through, with no raw pink bits left.

While the chicken is cooking, mix together all the remaining ingredients to make a tasty coleslaw.

Serve up the chicken on top of a pile of coleslaw.

 

* You can make the slaw ahead, but squeeze it with a little lemon juice to stop the apple from browning.

 

 

CHICKEN & ORZO

rat-a-tat bake

* Serves 4

* Make ahead

* Freeze ahead

CARB-REFUEL

 

1 tbsp coconut oil

1 red onion, peeled and diced

1 courgette, trimmed and diced (250g)

1 aubergine, trimmed and diced (250g)

4 sprigs of fresh oregano

4 sprigs of fresh thyme

3 cloves garlic, finely chopped

1 tbsp tomato puree

250g orzo

1 x 400g tin of chopped tomatoes

250ml chicken stock

2 x 200g chicken breasts, cut into 1cm slices

1 tsp sweet smoked paprika

salt and black pepper

small bunch of parsley, roughly chopped

small bunch of chives, finely chopped

Preheat the oven to 200°C (fan 180°C/gas mark 6).

Melt half of the oil in a heavy-based flameproof casserole dish over a medium to high heat. Add the onion and cook for 1 minute, then throw in the courgette, aubergine, oregano, thyme and 2 chopped garlic cloves. Fry, stirring regularly for 5 minutes, until the vegetables are starting to soften.

Add the tomato puree and orzo and mix to combine. Pour in the chopped tomatoes and chicken stock and bring the mixture quickly to the boil, stirring regularly. Put the lid on and slide the dish into the oven.

Meanwhile, melt the remaining oil in a large frying pan over a high heat. Add the sliced chicken and the remaining chopped garlic clove. Stir-fry the chicken so that it is virtually cooked through – it is more important at this stage to colour the meat than to cook it through.

Sprinkle in the paprika along with a pinch of salt and pepper and toss the whole lot together.

Remove the pasta from the oven and carefully take off the lid, stir in the chicken, slide the lid back on and bake the whole lot together for 10 more minutes.

After 10 minutes, take the dish from the oven and stir through the parsley and chives. Serve straight from the dish to the masses.

 

 

WEST COAST QUINOA

chicken bowl

* Serves 2

* Make ahead

CARB-REFUEL

 

1 x 300g skinless chicken breast

2–3 tsp olive oil

250g pre-cooked quinoa – red and white mixed

1 x 400g tin of black beans, drained and rinsed

2 tbsp pomegranate molasses

1½ tbsp white wine vinegar

3 spring onions, trimmed and finely sliced

¼ small red cabbage, shredded

16 cherries, de-stoned and halved

1 carrot, peeled and grated

small bunch of coriander, to serve

Put the chicken breast between two pieces of cling film, and using a rolling pin, lightly beat until slightly thinned to an even thickness. Brush each side with olive oil and cook on a hot griddle pan for 6–8 minutes on each side, until cooked through. Check by slicing into the chicken to make sure the meat is white all the way through, with no raw pink bits left.

Ping the quinoa in the microwave according to the packet instructions, then tip into a bowl and stir through the beans immediately. Leave to sit.

Mix together the pomegranate molasses with the vinegar and keep to one side. Shred the chicken breast.

Stir the sliced spring onions and half of the molasses dressing through the warm quinoa and bean mix, then divide between two bowls. Top the bowls with the cabbage, cherries, carrot and shredded chicken, then drizzle over the remaining dressing.

Finish with a scattering of chopped coriander.

 

 

GRIDDLED

Caesar Niçoise

* Serves 2

REDUCED-CARB

 

4 large spring onions, each trimmed and cut into 3 long batons

8 midget trees (tenderstem broccoli), cut in half lengthways

80g green beans, trimmed

20ml olive oil

salt and black pepper

2 x 180–200g chicken breasts

3 sprigs of thyme, leaves only

1 lemon

60g mayonnaise

10g jarred anchovies, drained and roughly chopped

15g parmesan, grated

2 baby gem lettuces, leaves separated

50g pitted black olives (I like the slightly dried Crespo ones for this)

Put a large griddle pan on to heat over a high flame and fling open some windows – this could get a bit smoky.

Put the spring onions, midget trees and green beans into a bowl and pour in half of the olive oil, along with a good pinch of salt and pepper. Toss the ingredients in the oil to season, then when the griddle is hot, carefully lay on the slicked vegetables and cook, turning regularly for 6 minutes, or until just cooked through. Remove and keep to one side.

While the vegetables are cooking, take each chicken breast one at a time and slice into the thick side, cutting almost but not all the way through. Open the breast up like a book and push down on it with the palm of your hand to flatten the meat a little. Place the prepared chicken breast in a bowl and repeat the process with the second breast.

Pour the remaining oil over the chicken breasts and add the thyme leaves, the juice of half of the lemon and a good pinch of salt, then roughly swish the meat around the bowl to coat it with the flavours.

When the griddle is clear of the veg, lay the breasts on and griddle for 3–4 minutes on each side, or until you are sure the meat is cooked through. Check by slicing into one of the thicker pieces to make sure the meat is white all the way through, with no raw pink bits left. Remove the chicken to a plate and leave to rest a little.

Blitz the mayonnaise, anchovies, parmesan and the juice of the remaining lemon half until smooth. (Depending on how much juice comes from the lemon, you may or may not need to add a splash of water to the dressing.)

Divide the salad leaves over two plates, then arrange the cooked veg over the top. Slice the chicken into strips and add to the plates. Finish with a few black olives and a good drizzling of the dressing.

 

* You can make all the salad components ahead, then toss them together just before serving.

 

 

FENNEL & RADISH

chicken noodles

* Serves 2

CARB-REFUEL

 

½ tbsp coconut oil

1 large fennel bulb, trimmed and finely sliced

8 radishes, trimmed and finely sliced

4 spring onions, trimmed and finely sliced

3 cloves garlic, finely sliced

2 x 180g chicken breasts, cut into 1cm strips

4 baby sweetcorn, cut into thin rounds

300g fresh egg noodles

1½ tbsp light soy sauce

Melt the coconut oil in a large frying pan over a medium to high heat, then chuck in the fennel and radishes and stir-fry for 2 minutes.

Add the spring onions and garlic and continue to stir-fry for a further minute.

Crank up the heat to maximum, then slide in the chicken pieces and stir-fry for about 3 minutes. Check by slicing into one of the pieces to make sure the meat is white all the way through, with no raw pink bits left. If you feel the ingredients are burning before the chicken is cooked, pour in about 2 tablespoons of water and let it steam up.

Add the sweetcorn and noodles and toss to mix all the ingredients together. Add a couple more tablespoons of water to warm the noodles.

Turn the heat off, stir through the soy sauce and serve up.

 

 

CHICKEN & SQUID

orzo paella

* Serves 4

* Make ahead

* Freeze ahead

CARB-REFUEL

 

1 chicken stock cube

pinch of saffron

1½ tbsp coconut oil

2 red onions, peeled and diced

1 red pepper, de-seeded and cut into thin slices

3 cloves garlic, chopped

5 medium tomatoes (320g), roughly chopped

10g tomato puree

300g orzo

¼ tsp smoked paprika

125g frozen peas

300g baby squid, cleaned and prepped

2 x 200g chicken breasts, cut into 1 cm-thick slices

large bunch of parsley, roughly chopped

2 lemons, cut into quarters, to serve

Put a kettle on to boil and preheat the oven to 200°C (fan 180°C/gas mark 6).

Pour 500ml boiling water over the chicken stock cube and add the saffron. Leave to steep.

Melt 1 tablespoon of the coconut oil over a high heat in a large ovenproof pan or flameproof casserole dish, then add the chopped onions, red pepper and garlic and stir-fry for 5 minutes.

Stir in the fresh tomatoes and the tomato puree and continue to stir-fry for a further 5 minutes, until the tomatoes begin to break down. Stir in the orzo, paprika and frozen peas, and finally pour in the infused chicken stock along with the bits of saffron. Bring the liquid to the boil, clamp on a lid and slide the pan or dish into the oven. Bake for 15 minutes.

While the orzo is cooking, take the baby squid tubes and cut them in half lengthways. Score the inside of the flesh at 5mm intervals in one direction, then turn 45 degrees and score again to create a diamond pattern. Repeat the scoring with the remaining squid.

Melt half of the remaining coconut oil in a large frying pan over a high heat, then fry the chicken for about 4 minutes or until you are happy it’s totally cooked through. Try not to stir the meat too much to allow it to brown.

Scrape the chicken out of the pan into a waiting bowl, wipe the frying pan with a piece of kitchen roll and place straight back onto the heat with the remaining coconut oil. Melt the oil until it is blisteringly hot, then carefully add the squid and stir-fry for about 2 minutes, or until just cooked through.

Remove the paella from the oven, carefully take off the lid then top with the fried chicken and squid. Finish with a generous scattering of chopped parsley and lemon wedges.

 

* It’s not totally necessary to score the squid, but it looks good and helps to keep it tender.

 

 

Chicken & brussels

WITH PASTA SHELLS

* Serves 2

CARB-REFUEL

 

200g pasta shells

½ tbsp coconut oil

pinch of dried chilli flakes

zest and juice of 1 lemon

4 cloves garlic, finely chopped

1 fresh red chilli, finely sliced – remove the seeds if you don’t like it hot

1 x 300g chicken breast, cut into 1cm slices

250g brussels sprouts, trimmed and shredded

salt and black pepper

bunch of parsley, roughly chopped

Put a large pot of water on to boil, and when boiling, cook your pasta according to packet instructions. Just before draining the pasta, scoop out half a mugful of the starchy cooking liquid and keep to one side.

While the pasta is cooking, melt the coconut oil in a large frying pan over a medium to high heat. When the oil is melted and hot, add the chilli flakes, zest of lemon, garlic and fresh chilli. Fry, stirring regularly for 2 minutes, then add the chicken pieces and the brussels sprouts and crank up the heat to maximum. Stir-fry the ingredients all together for about 6 minutes, by which time the brussels should be lightly browned and the chicken pretty much cooked through. Reduce the heat to very low.

Having scooped out some of the water, drain the pasta through a colander then tip into the pan with the chicken. Splash in some of the cooking liquid then add the lemon juice, a good pinch of salt and pepper and the parsley. Toss the whole lot together and enjoy.

[collapse]

>>> Download <<<

Easy and quick 30-minute recipes from Britain’s best-loved healthy chef, Joe Wicks

Bestselling author Joe Wicks, aka The Body Coach, presents this gorgeous book featuring more than a hundred nutritious recipes that are perfect for sharing. Proving once again that you don’t need loads of time to cook great food, Joe’s 30-Minute Meals is packed with everyday healthy dishes that you’ll want to make, time and time again.

Most chapters are simply organised by main ingredient, making it easy to find a recipe for every occasion. Every recipe is labelled as either reduced-carb or carb-refuel, which makes this book a brilliant addition for those already familiar with Joe’s popular Lean in 15 eating structure (carbs following workouts or on active days), but the meals are also enjoyable and tasty for all, whether you are following Joe’s plan or not.

If you’re looking for a crowd-pleasing lunch like the Bang Bang Chicken Stir-Fry or something tasty to chuck in the oven at the end of a long day such as Joe’s Sausage and Mushroom Pie, Joe’s 30-Minute Meals makes it easy to make a fuss-free, tasty plate of food, every single day.

Comments:

>>> Download <<<

Leave a Reply

Your email address will not be published. Required fields are marked *