Posts

Coconut Chicken Schnitzel

A great option for those who are gluten-intolerant! We crumbed our chicken breasts in a mixture of coconut flour and desiccated coconut and lightly fried them. What goes well with coconut? Lime, of course, which should be generously squeezed over. A lovely, fresh way to enjoy chicken breasts. We have it pictured here with a simple, green salad, but grilled vegetables may be a better option for winter – which is just around the corner!

Serves 2

Calories per serving = 336 kCal (excludes side salad / vegetables)

Macros per serving:

  • FATS – 18.1g
    • of which saturates 7.8g
  • CARBS – 3.5g
    • of which sugars 1.4g
  • PROTEIN – 35.9g

Ingredients:

2 TB coconut flour
1 egg, whisked
2 TB coconut flour, additional
2 TB desiccated coconut
2 ATHLEAT chicken breasts, skinless and deboned
salt and freshly ground black pepper
1 TB olive oil
lime wedges, to serve
serve with salad or vegetables of your choice

Method:

  1. Prepare three bowls:
    Place two tablespoons of coconut flour into the first bowl.
    Place the whisked egg into the second bowl.
    Place the second-mentioned two tablespoons coconut flour into the third bowl, as well as the two tablespoons desiccated coconut, mixing to combine.
  2. One at a time, place the chicken breast between two sheets of cling film and flatten using a flat side of a meat pallet to approximately 1.5cm thick. Remove and season with salt and freshly ground black pepper.
  3. Place each breast (one at a time) into the first bowl, coating the chicken on both sides in a dusting of the coconut flour. Shake off excess flour. Then, dip the chicken into the egg mixture and allow the excess egg to run off back into the egg bowl. Lastly, lay the chicken in the third bowl, pressing the chicken into the coconut/desiccated coconut mixture on both sides. Do this with both pieces of chicken.
  4. Heat the olive oil in a large pan and fry the crumbed chicken fillets on both sides until golden and cooked through. (If you are unsure about whether they are cooked through, you can either check by simply cutting open and looking, or you can pop them into a preheated oven set at 160°C for 8-10 minutes to be double sure.)
  5. Serve with lime wedges which should be generously squeezed over.

 

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Follow me on

Grilled Polenta with Corn & Avocado Salsa

While this dish will appeal to the vegan and vegetarian clients, we highly recommend it to everyone as a meat-free Monday option. Polenta is under-rated as a carbohydrate, perhaps people just do not know how to prepare it. It takes 5-6 minutes to cook and can be enjoyed as is, but we compacted it and allowed it to set so that we could portion it and lightly fry it for a full-flavoured, filling and deeply satisfying dish.

Serves 2

Calories per serving = 333 kCal

Macros per serving:

  • FATS – 19.4g
    • of which saturates 3.1g
  • CARBS – 27.1g
    • of which sugars 13.6g
  • PROTEIN – 7.8g

Ingredients:

½ cup polenta
1 tsp mustard powder
¼ tsp cayenne pepper (optional)
1 cup frozen corn kernels, defrosted
1 clove garlic, peeled and finely diced
¼ red onion, finely diced
¼ red pepper, diced
½ cucumber, diced
½ avocado, diced
1 tsp wholegrain mustard
1 lime, juiced
1 TB olive oil, plus additional 1 tsp to fry polenta
salt and pepper
1 TB coriander, finely chopped
2 handfuls rocket, to serve

Method:

  1. Cook the polenta in 400ml boiling water. It only takes 5-6 minutes, so add the mustard powder and cayenne pepper in just before all the water has evaporated and the polenta is cooked. Stir well and place into a small, greased baking dish – one that will allow the polenta to come up at least 2cm high (we used one that was approx. 12cm x 18cm). Place in the fridge for at least 15 minutes while you prepare the salsa.
  2. Put the corn in a small bowl and cover with boiling water. Cook in the microwave for 3-4 minutes. Drain and set aside to cool.
  3. Combine all the remaining ingredients in a bowl and add the cooled corn.
  4. To finish the polenta, remove from the fridge and divide into two portions. Heat a teaspoon olive oil in a frying pan and fry the polenta portions until caramelised on both sides.
  5. Place the polenta cakes onto each place and top with the salsa. Serve with rocket.

 

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Follow me on

Apple, Fennel and Parmesan Salad with Chicken

With BBQ season upon us, it’s likely you may be looking for great, healthy ideas for side dishes. This fresh, crunchy salad has a lovely, subtle liquorice flavour thanks to the fennel, and this pairs well with the sweetness of apples. We have topped it off with shavings of Parmesan, adding the perfect salty bite. We added the option of having this as a light meal / lunch, adding a grilled chicken breast – which is a great idea if there is salad leftover from the BBQ. (Macros for both options are below.)

Serves 5-6 as a side dish

Calories per serving = 189 kCal

Macros per serving:

  • FATS – 13.9g
    • of which saturates 3.8g
  • CARBS – 8.8g
    • of which sugars 8.8g
  • PROTEIN – 5.3g

Ingredients:

juice from ½ lemon
2 Granny Smith apples
2 fennel bulbs
½ stick celery
2 TB apple cider vinegar
4 TB olive oil
salt and pepper
handful rocket leaves
60g Parmesan shavings
½ cup pomegranate seeds

Method:

  1. Squeeze the lemon half into a large mixing bowl. Core the apples and cut into matchstick-thin pieces. Add to the bowl and toss in the lemon juice to avoid discolouring.
  2. Finely slice the fennel, or use a mandolin if you have one and add to the apples. Wash and slice the celery and add to the bowl.
  3. Whisk the apple cider vinegar and the olive together in a small bowl, season with salt and pepper and add to the salad, tossing it well to coat. Add the rocket and tip into a large salad bowl.
  4. Use a small knife to shave off 60g from a block of Parmesan and add to the salad, along with the pomegranate seeds.

………………………………………………………………………..

With added chicken:

If you are having this salad as a light lunch for one person (with addition of chicken), simply divide the recipe above by four. Season 1 deboned, skinless chicken breast with salt and pepper and heat 1 teaspoon oil in a frying pan. Grill the chicken for several minutes on both sides until the chicken has sufficiently cooked through. Slice and add to the salad.

Calories per serving = 397 kCal

Macros per serving:

  • FATS – 21.4g
    • of which saturates 5.5g
  • CARBS – 11g
    • of which sugars 10.9g
  • PROTEIN – 37.9g

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Follow me on

Summer BBQ Kebabs with Mint Yoghurt Dressing

Summer is here! This means longer days, sunshine and BBQs! This is no reason to steer from your healthy way of eating, all you need is some planning ahead. These colourful chicken and vegetable skewers are perfect to take along to a BBQ, and pair well with the fresh mint yogurt. Enjoy with a side green salad.

Serves x2 / calories per serving = 259 kCal

Macros per serving:

  • FATS – 6.4g
    • of which saturates 1.2g
  • CARBS – 9.4g
    • of which sugars 8.3g
  • PROTEIN – 41g

Ingredients:

2 large chicken breasts, skinless and deboned
¼ tsp garlic powder
¼ tsp chilli powder
¼ tsp ground cumin
¼ tsp ground coriander
salt and freshly ground black pepper
1 tsp olive oil
1 courgette
¼ red onion
½ yellow pepper
1 tsp olive oil
¼ cup fat-free plain yogurt
5-7 mint leaves, finely chopped
squeeze lemon

Method:

  1. Chop the chicken breasts into large chunks, approximately 3.5cm pieces. Place in a bowl and sprinkle over the garlic powder, chilli powder, ground cumin and ground coriander. Season with salt and pepper and add a teaspoon olive oil. Combine everything well and set aside.
  2. Slice the courgette and chop the red onion and yellow pepper into pieces of suitable size. Add a teaspoon olive oil over the vegetables and season with salt and pepper.
  3. Skewer the chicken and vegetables onto kebab skewers and grill on the BBQ for 8-10 minutes. Alternatively, you can cook them in a preheated oven 180°C / 350°F for approximately 20 minutes.
  4. In the meantime, make a quick accompanying sauce by finely chopping mint and stirring it into the yogurt. Add a squeeze of lemon and season with salt and pepper. Enjoy the kebabs with the mint yogurt and a side salad.

 

 

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Follow me on

Chicken, Quinoa and Balsamic Drizzle

Quinoa is a great way to bulk up a meal if you are missing carbs. Its high in protein and so versatile. Here, we have roasted vegetables (with a nod to asparagus which are currently in season) and grilled chicken breasts, but the star of the show is the wickedly acidic balsamic reduction that brings all the elements together. This recipe serves 2, so if you are cooking for one, make the full recipe, and you will have leftovers to look forward to the next day.

Serves x2 / calories per serving = 411 kCal

Macros per serving:

  • FATS – 10.3g
    • of which saturates 1.6g
  • CARBS – 33.6g
    • of which sugars 18.2g
  • PROTEIN – 38.9g

Ingredients:

1 large tomato, cut into 8 wedges
80g asparagus, trimmed
1 clove garlic, peeled and sliced
olive oil (you will use 3 teaspoons in total)
½ onion, thinly sliced
1/3 cup quinoa, rinsed (65g / 2.2oz)
15g basil leaves, thinly sliced (0.7oz)
2 chicken breasts, skinless and deboned
salt and pepper
1/3 cup balsamic vinegar (80ml)
1 tsp wholegrain mustard
1 tsp runny honey

Method:

  1. Preheat the oven to 180°C / 355°F.
  2. Place the tomato wedges, asparagus and sliced garlic into a roasting pan and drizzle with one teaspoon olive oil. Roast in the oven for 30 min.
  3. Use that time to prepare the rest of the dish. Rinse and cook the quinoa according to packet instructions.
  4. In the meantime, heat one teaspoon olive oil in a pan and cook the onions until caramelised. Add to the cooked quinoa. Set aside and keep warm.
  5. Season the chicken breasts with salt and pepper and heat another teaspoon olive oil in the same pan you used for the onions. Grill on both sides until nicely browned, then add the balsamic vinegar, mustard and honey to the pan. Reduce the heat slightly and allow the balsamic mixture to reduce to a syrup, as the chicken will finish cooking through while in the reduction.
  6. Add the shredded basil to the warm quinoa and remove the roasted vegetables from the oven. Combine it all and divide the mixture between two plates.
  7. Remove the chicken from the pan and slice if you want to. Place on top the quinoa and drizzle the delicious, balsamic reduction over the whole lot.
  8. Season well and serve immediately.

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Follow me on

Spicy Nut Butter Chicken

This delicious chicken dish is super easy to make and tastes amazing.  I’ve used almond butter in this recipe but you could any high quality nut butter of your liking.

Stats below are for the chicken alone…

Serves x2 / calories per serving = 266 cals

Macros per serving:

  • FAT – 12g
  • CARBS – 8g
  • PROTEIN – 34g

Ingredients:

  • 250g chicken fillets
  • 2 table spoons almond butter
  • 1 table spoon light soy sauce
  • 1 tsp honey
  • 1 tsp sesame oil
  • 1 tsp white wine vinegar
  • 1/2 tsp chilli flakes
  • 1 clove garlic minced
  • 1 tsp grated ginger
  • 2-3 table spoons water to loosen the mixture

nut butter chicken

How To Cook:

  1. Place all the sauce ingredients into a bowl and mix well, add the chicken, coat thoroughly then leave in a fridge over night if you can, if not it’s fine to cook straight away.
  2. Heat a griddle pan or frying pan and cook the chicken fillets for 3-5 mins on each side until cooked all the way through.
  3. Serve with your favourite stir-fried or steamed veg.

Enjoy.

nut butter chicken nut butter chicken

nut butter chicken

nut butter chicken

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Follow me on

Chicken & Quinoa Soup

Perfect for a spring day, try this light spring soup packed with protein and nutrients.

x4 servings / calories per serving = 205 cals

Macros per serving:

  • FAT – 4g
  • CARBS – 17g
  • PROTEIN – 26g

Ingredients:

  • 360g chicken breast (Athleat Quality Meats)
  • 80g onion, finely diced
  • 70g celery, finely sliced
  • 100g carrot, finely diced
  • 100g courgette, finely diced
  • 50g spinach
  • 50g uncooked quinoa
  • 1 tsp paprika
  • 1 cup stock
  • 1.5 cups water
  • 1/4 lemon wedge
  • 1 tsp Lucy Bee coconut oil
  • salt & pepper

Action Reaction Training

How To Cook:

  1. Grill or oven bake the chicken until cooked through, remove from the heat and shred the chicken using a fork, season with salt and pepper then leave aside for now.
  2. In a large flat deep pan or pot, melt the coconut oil before adding the onion and paprika, cook the onion for 5 mins before adding the uncooked quinoa, mix well then pour in the stock and water and leave on a low boil for 10 mins.
  3. After 10 mins add the celery, carrot and courgette, mix well and continue to cook on a low heat for 10 mins.
  4. After another 10 mins, add the spinach and shredded chicken, add some more water or stock at this point if too much liquid has evaporated. Taste the soup and season with salt and pepper or more paprika if desired, squeeze in the lemon juice from your wedge to give the soup some zesty lightness, keep on the heat for another 3-5 mins to heat through the chicken and wilt the spinach, then it’s ready to serve.

Action Reaction Training

Screenshot 2016-04-20 12.23.21

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Follow me on

Parmesan crusted salmon with almond & lemon tender stem broccoli

If you’re not a huge fan of fish, then you must try this parmesan crusted salmon as it makes it taste truly delish!

x2 servings / calories per serving = 391 cals

Macros per serving:

  • FAT – 23g
  • CARBS – 8g
  • PROTEIN – 39g

Ingredients:

  • 220g salmon (Athleat Quality Meats)
  • 200g tender stem broccoli
  • 10g bread
  • 20g parmesan, grated
  • 10g flaked almonds
  • 1 tbsp Sukrin almond flour
  • 1 egg
  • 1 clove garlic, crushed
  • 1 wedge of lemon
  • Salt & pepper
  • 2 tsp Lucy Bee coconut oil

Action Reaction Training

How To Cook:

  1. In a small food blender, wizz together the bread and parmesan with some black pepper till you get breadcrumbs, then empty out on to a plate.
  2. Get yourself two bowls, in one bowl crack your egg and whisk it up, in the other bowl sprinkle in your flour, these are your dipping bowls to coat the salmon. The order is to dip your salmon one at a time into the flour first, get an even coat, then dip into the egg followed by the breadcrumb mix. Once you have coated both your salmons just leave on the side for now.
  3. In a small none stick pan, melt 1 tsp of coconut oil, add the crushed garlic and flaked almonds and cook on a medium heat until the almonds start to brown, then remove from the heat and transfer to a large bowl.
  4. In the same small pan, melt the remaining oil and fry the salmon fillets for around 3 mins on each side.
  5. Meanwhile, steam the tenderstem broccoli for around 3 minutes until tender, place into the bowl with the almond flakes, season with salt and pepper and lemon juice, toss well then serve immediately with the salmon.

Action Reaction Training

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Follow me on

Sirloin With Braised Red Cabbage

Full of fibre, vitamins and minerals Red Cabbage is a great veg to consume especially when braised with bacon, apples and balsamic vinegar, it’s a taste sensation!  This dish would also work well with pork instead of steak.

x2 servings / calories per serving = 437 cals

Macros per serving:

  • FAT – 13g
  • CARBS – 25g
  • PROTEIN – 53g

Ingredients:

  • 300g sirloin (Athleat Quality Meats)
  • 400g red cabbage, chopped
  • 130g white onion, sliced
  • 150g apple, cut into chunks
  • 2 rashers bacon, chopped
  • 100ml balsamic
  • 1 tbsp olive oil
  • Salt & pepper

IMG_2646

How To Cook:

  1. Heat the oil in a large non-stick pan and add the chopped bacon cooking for 3-5 mins until starting to crisp. Add the onion, stir with the bacon, turn down the heat and cook for 5 mins until the onions have started to brown and become sticky.
  2. Add to the pan the cabbage, apple, balsamic vinegar, season with salt and pepper, mix all the ingredients together thoroughly, turn the heat onto a low setting, pop on the lid then leave to stew for 1 hour, giving it a stir every now and then.
  3. The consistency you are looking for after 1 hour is a sticky and soft with all the balsamic having been reduced. If there is still a lot of juice after 30mins of cooking remove the pan lid so the moisture can escape. If there is still juice remaining after 1 hour, just turn up the heat and keep cooking until it has all reduced.
  4. When you are happy with your cabbage, heat up a griddle pan till piping hot, season your steaks with salt and pepper, rub them with a bit of oil to prevent them drying out or sticking to the griddle then cook to your liking. For medium rare cook for 1.5 mins on both sides (dependent upon the thickness of the steak of course)
  5. Serve immediately with the braised cabbage.

Action reaction training

Action reaction training

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Follow me on

Roast Chicken Ratatouille

A great low carb comfort meal packed full of nutritious veg and dark leafy greens which will feed the whole family or keep you going for a couple of days.

x4 servings / calories per serving = 379 cals

Macros per serving:

  • FAT – 29g
  • CARBS – 12g
  • PROTEIN – 24g

Ingredients:

  • 500g chicken thighs
  • 400g passata
  • 200g leafy greens
  • 120g white onion, chopped
  • 100g red pepper, chopped
  • 50g courgette, chopped
  • 100g mushrooms, chopped
  • 50g black olives , halved
  • 2 gloves of garlic, crushed
  • 1 tsp paprika
  • ½ tsp cayenne
  • 1 tsp coconut oil
  • Salt & pepper

How To Cook:

  1. Preheat oven to 160°c fan / 180°c electric / gas mark 4
  2. Heat oil in a large non stick pan and fry off the onions for 5-8 mins until softened, add the garlic and cook for 2 further minutes to release the aromas before adding the red pepper, courgette, mushrooms and black olives. Continue to stir for 5-8 mins to soften the veg.
  3. Reduce the heat and pour in the passata, adding the paprika, cayenne, a pinch of salt and pepper, stir well then bring to a simmer. Transfer the sauce mix to an ovenproof dish and set aside.
  4. If you would like a crispy skin to your chicken use the same pan to fry the chicken in more oil for 5-10 mins before placing on top of the sauce mix. If you have removed the skin, still lightly fry the chicken to sear it keeping the juices contained within the thigh whilst it roasts in the oven. Lightly fry on both sides for 3-5 mins on each side then place on top of the sauce mix.
  5. Place the dish in the middle of the preheated oven to roast for 25 mins or until the chicken is cooked through.
  6. In the final 5 mins of cooking time, steam your dark green leafy veg then serve with the chicken and ratatouille.

Action Reaction Training

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Follow me on