Salmon in Flavoured Broth

Salmon in Flavoured Broth
Serves 2

This is such a lovely light meal boasting hot and sour flavours. We used deliciously fatty salmon fillets, but any fish fillets will do. You can enjoy this light meal as a fish broth, or simply pour the whole lot on rice or rice noodles.

1 TB olive oil
2 salmon fillets
2 cloves garlic, peeled and crushed
2 tsp ginger paste
2 spring onions, sliced
2 TB lime juice
1 TB fish sauce
110g mange tout
1 TB honey
½ small red chili, finely diced
small handful coriander leaves, to finish

Heat the olive oil in a non-stick pan and fry the salmon skin-side down until the skin is golden and crispy. Flip over and cook the salmon fillets on all sides until done to your liking. (I don’t like my salmon overcooked. If you are the same, another 1-2 minutes will suffice. If you prefer it well done, cook for longer.)

Remove the salmon from the pan and set aside.

Add the garlic, ginger and spring onions to the pan, but to avoid the garlic burning (which happens quickly) simply remove the pan from the heat and cook in the residual heat – using a spatula to continuously stir the mixture.

Deglaze the pan by adding the lime juice along with 450ml of warm water. Return the pan to the heat and allow this mixture to reduce by half to intensify the flavours. In the last approximate 4 minutes, add the mange tout and honey.

Once reduced, divide between two bowls (or appropriate serving dishes) and place the warm salmon fillets on top. Scatter over the finely diced red chili and coriander.

Enjoy as is (as a salmon ‘broth’) or simply serve the whole lot over noodles or rice to absorb the fresh flavours.


Calories per serving = 325Cal

Macros per serving

  • Fats 17g
     of which saturates        3g
  • Carbs 13g
     of which sugars            12g
  • Fibre 6g
  • Protein 28g

Allergens
Fish


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

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Asian Chicken Salad

Asian Chicken Salad
Serves 2

Need a lean chicken salad recipe that is packed with flavour to box up for work? This recipe offers a little ‘heat’’ plus several other interesting flavours which make the dish so satisfying! I used chicken breast, but boiled egg or lean pork well also work well. If you find the dressing isn’t salty enough, add a little more fish sauce or simply season with salt..

1 TB olive oil
2 chicken breasts, skinless and deboned
salt and freshly ground black pepper
2 cloves garlic, peeled and crushed
4 spring onions, sliced thick
1 TB soy sauce
1 tsp fish sauce
2 TB lime juice
2 cups finely sliced baby gem lettuce
2 tsp roasted sesame oil
½ red chili, finely sliced
small handful coriander, finely sliced to garnish

Preheat the oven to 180°C.

Heat the olive oil in a pan and cook the chicken breasts until golden and caramelised on the outside. Remove the chicken from the pan using tongs and place onto a lined tray. Cook in the oven for 15-20 minutes until safely cooked through.

In the meantime, add the garlic to the same pan used to cook the chicken and lower the heat to avoid the garlic burning. Add the spring onions and fry briefly before pouring in the soy sauce, fish sauce and lime sauce. Remove from the heat and set aside to cool a little.

Toss the sliced lettuce with the cooled contents of the pan (the garlic and juices) and divide between two plates.

Once the chicken is done, remove from the oven and slice. Serve over the dressed lettuce and drizzle over the sesame oil. Scatter over the sliced chili and coriander leaves.


Calories per serving = 287Cal

Macros per serving

  • Fats 14g
     of which saturates        2g
  • Carbs 5g
     of which sugars            3g
  • Fibre 1g
  • Protein 37g

Allergens
Wheat
Sesame
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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Tomato and Spinach Frittata

Tomato and Spinach Frittata
Serves 2

This is a fantastic meal (breakfast, lunch or as a light dinner) using easily available ingredients – and its suitable for vegetarians! I used two small-medium fluted tart tins (as pictured), but one tart tin would do the job just fine. (Be please be sure to use a tray under the baking tins as the mixture sometimes bubble over!)

4 large eggs
2 egg whites
salt and white pepper
1 TB olive oil
2 garlic cloves, peeled and crushed
50g baby spinach
6 cherry tomatoes, halved
40g reduced-fat feta cheese

Preheat the oven to 180°C.

Whisk the eggs and egg whites in a bowl. Season with salt and pepper. Set aside.

Heat the oil in a non-stick pan and add the garlic, cooking until softened over moderate heat. Add the spinach and cook (stirring continuously) until the spinach has wilted completely. Remove from the heat and set aside.

Grease the tart tin(s) you are using and pour in the whisked egg. Add in the spinach mix and halved tomatoes. Crumble the feta over the mixture. Place the tins(s) onto a tray (because the mixture may cook over) and bake in the oven for 15-20 minutes (or until the eggs are cooked through.)

Remove from the tins and enjoy as is, or alongside a salad. Delicious with a hot sauce!


Calories per serving = 274Cal

Macros per serving

  • Fats 19g
     of which saturates        3g
  • Carbs 3g
     of which sugars            1.9g
  • Fibre 8g
  • Protein 23g

Allergens
Eggs
Milk


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 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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