Pork Fillet with Quick Tomato Chili Jam and Broccolini

Pork Fillet with Quick Tomato Chili Jam and Broccolini
Serves 2

We are still celebrating pork fillet (pork tenderloin) this month since it’s such a lean cut of meat and so versatile. Cooked well, it can be very succulent, so we fry it on the stove top first to get a great crust on the outside and finish it in the oven. Here, we whipped up a spicy tomato ‘jam’ to enjoy with every bite. Adjust the amount of minced chili to your liking.

280g pork fillet (tenderloin)
salt and freshly ground black pepper
1 ½ TB olive oil
100g chopped tomatoes (1/4 tin)
¼ tsp minced red chilies
160g broccolini

Preheat the oven to 210°c.

Season the pork fillet with salt and freshly ground black pepper on all sides.

Heat one tablespoon olive oil in a large, non-stick pan and fry until golden and caramelised on all sides.

Remove and place onto a roasting tray lined with greased foil and place into the oven for 10-15 minutes to sufficiently cook through. Once done, remove the pork from the oven, wrap in the foil it was set up and leave to rest for 10 minutes.

In the meantime, make the tomato-chili jam by simply adding the tomatoes and chili to a small saucepan and cook over moderate heat until the mixture thickens completely and all the liquid is cooked out, approx. 10-12 minutes. Set aside to keep warm.

To make the broccolini, bring a pan of water to the boil. Add the broccolini and cook for 4-5 minutes until tender. Drain well in a colander and drizzle over the half tablespoon olive oil. Season well with salt.

To serve, slice the pork fillet (only after 10 minutes of resting) into thinner pieces and spoon over the tomato-chili ‘jam’. Enjoy with the lovely broccolini on the side.


Calories per serving = 337Cal

Macros per serving

  • Fats 16g
     of which saturates      9g
  • Carbs 5g
     of which sugars 7g
  • Fibre 7g
  • Protein 42g

Allergens
None present


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12-week body transformation program 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 how to get in the best shape of your life.

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Pork Fillet Steaks with Wholegrain Mustard Sauce

Pork Fillet Steaks with Wholegrain Mustard Sauce
Serves 2

Looking for a ‘leaner’ way to enjoy steak? Pork tenderloin (pork fillet) is not only kinder to your waist, but its kinder on the budget too. Here is a fool proof way to prepare this succulent cut and finish it with a delicious sauce that takes seconds to make. Enjoy with your choice of side greens*.
*not included in macros

280g pork fillet (tenderloin), cut into 2 thick ‘steaks’
salt and freshly ground black pepper
1 TB olive oil
¼ cup reduced-fat sour cream
2 tsp wholegrain mustard
chopped parsley, to garnish

Preheat the oven to 210°c.

Season the pork fillet steaks with salt and freshly ground black pepper on all sides.

Heat the olive oil in a large, non-stick pan and fry until golden and caramelised on all sides.

Remove and place onto a roasting tray lined with greased foil and place into the oven for 10-15 minutes to sufficiently cook through. Once done, remove the pork from the oven, wrap it in the foil it was on and leave to rest for 10 minutes.

At this time, make the sauce. Use the smallest saucepan you have, simply combine the creme fraiche and wholegrain mustard in the pan and gently warm through.

Serve the sauce over the pork steaks (which you can slice again into two pieces, as pictured) and garnish with chopped parsley.

Enjoy with a lovely green salad* on the side.
*not included in macros


Calories per serving = 325Cal

Macros per serving

  • Fats 17g
     of which saturates      5g
  • Carbs 4g
     of which sugars 0g
  • Fibre 5g
  • Protein 39g

Allergens
Mustard
Milk
Eggs
(may be found in some sour cream)
Sulphites
(may be found in the mustard)

 


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12-week body transformation program 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 how to get in the best shape of your life.

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Honey and Soy Pork and Spring Onion Stir Fry

Honey and Soy Pork and Spring Onion Stir Fry
Serves 2

This quick, easy stir-fry uses lean pork tenderloin fried in garlic, spring onions and the classic combination of honey and soy. Serve over rice or rice noodles (or if you prefer to limit your carbs, enjoy this stir fry over cauliflower rice or courgetti). Here, I simply served it over baby spinach*.
*not included in the macros

1 TB olive oil
300g pork fillet (tenderloin), chopped into bite-size chunks
2 cloves garlic, peeled and finely sliced
6 spring onions, trimmed and sliced into chunks
2 TB light soy sauce
1 TB honey

Heat the olive oil in a wok and fry the pork pieces until they are golden and caramelised on the outside. Lower the heat of the pan as you do not want to burn the garlic. Add the garlic and spring onions and cook over a gentle heat for a minute or two.

Add the light soy sauce and honey and cook until the sauce becomes a little sticky. By this time the pork will have safely cooked through.

Serve over rice or rice noodles (or if you prefer to limit your carbs, enjoy this stir fry over cauliflower rice or courgetti). Here, I simply served it over baby spinach*.

*not included in the macros

Calories per serving = 334Cal

Macros per serving

  • Fats 14g
     of which saturates        6g
  • Carbs 11g
     of which sugars            10g
  • Fibre 0g
  • Protein 41g

Allergens
Wheat
Soy


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12-week body transformation program 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 how to get in the best shape of your life.

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Grilled Cod on Mustard-bean Mash

Grilled Cod on Mustard-bean Mash
Serves 2

A super simple grilled fish dinner served on top of a mustard mash (made from cannellini beans and potatoes). Serve with your choice of side salad.

180g chopped potato (peeled weight)
180g cannellini beans (drained weight)
2 tsp Dijon mustard
¼ cup skimmed milk
salt and white pepper
2 cod fillets
1 tsp olive oil
¼ tsp dried mixed herbs
parsley, to garnish

Preheat the oven to 180°C.

Boil the potatoes and cannellini beans in salted water until completely tender. Drain and mash well, adding the Dijon mustard and skimmed milk to achieve a softer texture. Season with salt and white pepper. Set aside to keep warm.

In the meantime, place the cod fillets on a baking tray and brush with a little olive oil. Season the fish with salt and white pepper and scatter over the dried mixed herbs. Bake in the preheated oven for 12-15 minutes.

Serve the cod over the bean mash and enjoy with a salad or your choice of vegetables. (Side salad not included in macros.)


Calories per serving = 299Cal

Macros per serving

  • Fats 9g
     of which saturates        1.1g
  • Carbs 30g
     of which sugars            4g
  • Fibre 6g
  • Protein 31g

Allergens
Mustard
Milk
Fish
Sulphites


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12-week body transformation program 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 how to get in the best shape of your life.

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Mushroom and Carmague Rice Bowl (VEGAN)

Mushroom and Carmague Rice Bowl (VEGAN)
Serves 2

Something delicious and light for our vegan readers! These caramelised mushrooms and spring onions nestle in a bed of red rice and the whole bowl boasts lovely fresh flavours of lime, soy and sesame. Best enjoyed with a garnish of freshly sliced red chili and coriander.

90g red Carmague rice
1 TB sesame oil, plus extra to drizzle
300g mushrooms, thickly sliced
2 tsp garlic paste
2 tsp ginger paste
8 spring onions, sliced into large pieces
1 lime, halved
2 TB light soy sauce
1 small red chili, thinly sliced
chopped coriander, to garnish

Bring a pan of salted water to the boil and cook the red Carmague rice until done. Drain and set aside.

In the meantime, heat the sesame oil in a wok and flash-fry the mushrooms until they start to caramelise. Add the garlic paste, ginger paste and spring onions and cook briefly until the spring onions turn bright green and begin to caramelise.

Deglaze the pan with the juice of both lime halves and add the light soy sauce. Tip the drained rice into the pan and stir well to mix and combine.

Divide the mixture between two bowls. Drizzle over a little additional sesame oil and scatter over the sliced chili and chopped coriander.


Calories per serving = 339Cal

Macros per serving

  • Fats 14g
     of which saturates        1g
  • Carbs 43g
     of which sugars            5g
  • Fibre 9g
  • Protein 4g

Allergens
Wheat
Milk
Sesame
Soya


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12-week body transformation program 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 how to get in the best shape of your life.

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Spiced Squid and Chickpeas Salad

Spiced Squid and Chickpeas Salad
Serves 2

A spicy salad to kick summer off! We flash-fried squid in ras el hanout and added chickpeas to make this a filling and satisfying light meal.

300g squid tubes
2 tsp ras el  hanout spice mix
1 TB olive oil
200g chickpeas (drained weight)
1 lime, halved
salt and freshly ground black pepper
2 handfuls soft lettuce
1 small red chili, finely chopped
coriander, chopped to garnish

Dry the squid tubes well using kitchen paper and use a sharp knife to slice each tube in half, lengthways. Open the pieces and lightly score the inside which will allow the piece to curl when cooking. Scatter over the ras el hanout over all sides of the squid pieces.

Heat the olive oil in a pan and flash-fry the squid. They are cooked when they curl up and turn opaque. At this time, tip in the drained chickpeas and stir well to coat the chickpeas in the seasoned pan.

Squeeze the juice from both lime halves into the pan and season the mixture with salt and freshly ground black pepper. Set aside.

Serve the mixture over soft lettuce and drizzle any moisture from the pan over the lettuce.

Scatter over the sliced red chilies and chopped coriander.


Calories per serving = 325Cal

Macros per serving

  • Fats 12g
     of which saturates        8g
  • Carbs 19g
     of which sugars            4g
  • Fibre 2g
  • Protein 31g

Allergens
Molluscs


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12-week body transformation program 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 how to get in the best shape of your life.

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Tikka Chicken and Red Onion Kebabs

Tikka Chicken and Red Onion Kebabs
Makes 4 kebabs

Delicious kebabs using lean chicken breasts and a marinade made with store-bought tikka masala paste and low-fat coconut milk. Serve with your choice of sides: cauliflower rice works well if you are living low-carb, or some lovely fragrant Basmati rice if you need a post-workout carb dinner. (Macros calculated per kebab.)

60g tikka masala paste
½ tin low-fat coconut milk (shaken well)
squeeze lime juice
4 chicken breasts, skinless and deboned
2 red onions
chopped coriander, to serve

Whisk the tikka paste, coconut milk and lime juice together in a bowl.

Chop the chicken into large chunks, approximately 3-4cm pieces. Add to the bowl of marinade and toss well to coat. Cover and place in the fridge overnight.

To cook, preheat the oven to 180°C.

Soak four wooden skewers in some water while you prepare the onions. Peel the onions and trim the ends leaving the root end intact. Slice each onion into four wedges. (Leaving the root will ensure each quarter holds together.)

Thread the chicken onto the 4 (drained) skewers, including two onion wedges on each. Place onto a roasting tray and use a silicon pastry brush to cover the skewers (particularly the onion wedges) with any leftover marinade from the bowl.

Bake in the oven for 18-20 minutes, turning and brushing the kebabs halfway through with the juices + marinade run-off from the tray itself.

Serve the kebabs with finely chopped coriander – and enjoy with your choice of side dish.


Calories per kebab = 267Cal

Macros per kebab

  • Fats 7g
     of which saturates        3.8g
  • Carbs 7g
     of which sugars            5.9g
  • Fibre 7g
  • Protein 38g

Allergens
Mustard
Peanuts (may be found in tikka paste)
Tree Nuts (may be found in tikka paste)


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12-week body transformation program 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 how to get in the best shape of your life.

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Stuffed Chicken Breasts

Stuffed Chicken Breasts
Serves 2

Here is a great way to breathe some tasty life into under-inspiring chicken breasts! We made a delicious stuffing and created little pockets in the breasts before baking to perfection…

1 TB olive oil
2 chicken breasts, skinless and deboned
75g baby spinach
½ tsp garlic powder
50g low-fat feta cheese, crumbled
30g sun-dried tomatoes, drained and diced small
freshly ground black pepper

Preheat the oven to 180°C.

Heat the olive oil in a large pan and brown the chicken breasts on both sides until golden and caramelised. Remove the chicken from the pan using tongs and set aside on a raw meat preparation board (as the chicken is still not cooked through at this point).

Add the spinach and garlic powder to the same pan and cook stirring continuously until the spinach completely wilts. Add the crumbled feta, finely chopped sun-dried tomatoes and mix until the cheese has melted. Remove the pan from the heat and season with freshly ground black pepper (it’s unlikely you will need to season with salt, as the feta is salty enough).

Back to your chicken breasts which should be cool enough to handle now, place your hand firmly on top of each one and use a sharp knife to carefully make a deep incision in the side, creating an open pocket, much like a pita. (You will notice that the chicken is still completely raw on the inside which is why we finish the cooking in the oven.)

Spoon all the spinach stuffing mixture into each chicken pocket. Place the stuffed chicken onto a baking tray and bake in the oven for approximately 15-18 minutes.

Enjoy with a lovely fresh side salad.


Calories per serving = 327Cal

Macros per serving

  • Fats 18g
     of which saturates        1g
  • Carbs 4g
     of which sugars            0.7g
  • Fibre 4g
  • Protein 38g

Allergens
Milk
Sulphites


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12-week body transformation program 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 how to get in the best shape of your life.

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Ginger Lamb and Spring Veg Stir-fry

Ginger Lamb and Spring Veg Stir-fry
Serves 2

Stir-fries need not only include beef strips or chicken, For this veg stir-fry we used lean diced lamb chunks for those that lovely the deep, strong flavour of lamb. (If you aren’t a fan, replace with any protein of your choice: prawns, chicken or beef will all work well.)

80g mange tout
100g baby corn, halved lengthways
1 TB olive oil
300g diced lean lamb
60g carrot, trimmed into matchstick size
100g beansprouts, rinsed
2 tsp ginger puree
2 tsp fish sauce
2 TB reduced-sugar ketchup
2 TB dark soy sauce
chopped coriander, to garnish

Bring a small pan of salted water to the boil. Add the mange tout and baby corn and cook for 2-3 minutes before draining well and setting aside.

Heat the olive oil in a large pan or wok and fry the diced lamb until golden and browned. (This may be best done in two batches to avoid the pan overcrowding and the lamb simply ‘stewing’.)

Add the carrot, beansprouts, ginger puree, fish sauce, ketchup and dark soy sauce to the pan and combine well as the mixture cooks through for approximately 1-2 minutes. Add the mange tout and baby corn to the pan in the last minute and combine well as it all warms through.

Divide the stir-fry between two warm bowls and scatter over any left-over, rinsed beansprouts and finely chopped coriander to finish.


Calories per serving = 417Cal

Macros per serving

  • Fats 23g
     of which saturates        5g
  • Carbs 16g
     of which sugars            13g
  • Fibre 7g
  • Protein 34g

Allergens
Wheat
Celery
Fish
Soya


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12-week body transformation program 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 how to get in the best shape of your life.

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Lemon Chicken and Beans

Lemon Chicken and Beans
Serves 2

A quick and easy mid-week dinner featuring chicken breasts and lovely green beans. The lemon and fresh thyme brings the whole lot together nicely…

1 TB olive oil
2 chicken breasts, skinless and deboned
salt
160g green beans, trimmed
1 lemon
1 cup hot chicken stock
fresh thyme leaves, to garnish
freshly ground black pepper

Preheat the oven to 180°C.

Heat the olive oil in a pan and fry the chicken breasts until golden on the outside. Season with salt and set aside.

Spread the green beans out in a small roasting tray and cover with the hot stock. Halve the lemon and squeeze over the juice of on half (catch the pips!). Slice the remaining lemon half into slices and place the few slices over the green beans. Add the chicken to the dish and nestle down between the green beans allowing the stock to come up about halfway up the chicken.

Bake in the oven for 20-25 minutes, or until the chicken has cooked through and the green beans are cooked – but still retain a reasonable ‘bite’.

Drain off the chicken stock and scatter over the fresh thyme leaves over the chicken before serving.


Calories per serving = 224Cal

Macros per serving

  • Fats 1g
     of which saturates        1.4g
  • Carbs 3g
     of which sugars            2g
  • Fibre 3g
  • Protein 33g

Allergens
Wheat (may be found in some store-bought chicken stock)


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12-week body transformation program 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 how to get in the best shape of your life.

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