Grilled Prawn and Bok Choy Dinner

Grilled Prawn and Bok Choy Dinner
Serves 2

Fancy something special? Why not try grilled bok choy and prawns. Served on a bed of quinoa, we added chili, lime and delicious sesame oil to bring all the flavours together. With some fancy plating, you can make a really special night of this. If you choose to skip the quinoa, this will be great on a bed of cauliflower-rice, seasoned with garlic and parsley (or coriander) as below.

2 large bok choy, halved lengthways
4 tsp sesame oil
90g uncooked mixed seed quinoa
2 cloves garlic, peeled and finely chopped
170g uncooked king prawns, shelled
salt
small handful parsley or coriander, finely chopped
freshly squeezed lime juice
½ red chili, seeds removed and sliced
2 tsp toasted sesame seeds

Bring a wide-bottomed pan of salted water to the boil. Place the four bok choy halves into the pan, side by side, cooking until tender – but still firm enough to retain their shape. Remove with tongs and place onto a tray lined with kitchen paper, cut-side down to drain.

Heat one teaspoon sesame oil in a griddle pan, using a silicon pastry brush to ensure the pan is evenly coated. Grill the bok choy, cut side down until clear grill marks are visible. Remove and set aside to keep warm.

In the meantime, bring 300ml water to the boil and add the mixed seeds quinoa, cooking over a moderate heat until all the water has evaporated. At the same time, in a separate pan, heat the second teaspoon sesame oil and lightly fry the garlic until softened and partially caramelised. Once the quinoa has cooked, stir the cooked garlic and any pan oils into the quinoa and set aside to keep warm.

Heat the third teaspoon sesame oil (in the same pan used to cook the garlic) and fry the prawns until cooked through – this doesn’t take long, maybe 3-4 minutes. Season with salt.

To serve, stir the finely chopped parsley (or coriander) into the warm quinoa and divide between two plates. Arrange the bok choy on the plates and top with the cooked prawns. Generously squeeze the lime juice over the prawns and garnish with the sliced chilies and toasted sesame seeds.

A final drizzle of the fourth teaspoon sesame oil over the whole dish and some additional salt seasoning (if needed) will finish the dish.


Calories per serving = 348Cal

Macros per serving

  • Fats 14g
     of which saturates       2g
  • Carbs 26g
     of which sugars           5g
  • Fibre 9g
  • Protein 27g

Allergens
Sesame
Crustaceans


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.

Follow me on

Curried Chicken and Mango Chili Salad

Curried Chicken and Mango Chili Salad
Serves 2

Running out of chicken salad ideas? We lightly coated our lean chicken breasts in a mild curry powder and grilled them to perfection. The bright, bold flavours of the sweet mango, acidic lime and spicy chili ‘relish’ is an ideal accompaniment. You can serve it over any salad leaves of your choice, but we love the delicate flavour of peas in pea shoots. Don’t forget the toasted almonds, they add a lovely texture.

1 TB flaked almonds
1 tsp mild curry powder
2 medium chicken breasts, skinless and deboned
salt
3 tsp roasted sesame oil
80g diced fresh mango
1 small red chili, finely chopped
1 lime, halved
½ large avocado, sliced
2 cups pea shoots
a few small mint leaves

Preheat the oven to 180°C.

Toast the flaked almonds in a hot, dry pan on the stovetop until golden. Remove and set aside.

Rub the curry powder onto the chicken breasts and season with salt. Add one teaspoon of the sesame oil into the same pan used for the almonds and colour the chicken breasts on both sides until golden. Transfer the breasts to an oven tray and place in the oven, allowing them to cook through for an additional 15-20 minutes. Remove and set aside to cool slightly before slicing.

In the meantime, combine the diced mango, chopped chili and the juice of half a lime juice in a small bowl.

Assemble the salad by lightly tossing the pea shoots in the remaining sesame oil. Divide between two plates and add the sliced avocado and sliced chicken. Top with the mango/chili mix and garnish with a scattering of the toasted almonds and some small mint leaves.

A squeeze of the remaining lime juice and salt will finish the salad perfectly.


Calories per serving = 338Cal

Macros per serving

  • Fats 20g
     of which saturates       7g
  • Carbs 3g
     of which sugars           6g
  • Fibre 3g
  • Protein 30g

Allergens
Almonds
Sesame


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.

Follow me on

Shredded Chicken Lettuce Cups

Shredded Chicken Lettuce Cups
Serves 2

We love these lettuce cups because you can simply wrap them up and eat the delicious filling much like a traditional wrap. The recipe below will yield enough filling for two people, but the amount of lettuce leaves will depend on the size you have to work with. You may want to do 4 mini lettuce cups each, or two large ones each. And… if this all seems like too much effort, enjoy the filling on its own – it’s that good!

1 tsp olive oil
2 small-medium chicken breasts, skinless and deboned
1 medium carrot, peeled and cut into matchsticks
½ red pepper, seeds removed and cut into thin strips
4 spring onions, thinly sliced
small handful parsley (or coriander), finely chopped
1 ½ TB dark soy sauce
2 TB roasted sesame oil
2 TB sweet chili sauce
juice of 1 lime
4-8 iceberg lettuce leaves

Preheat the oven to 180°C.

Heat the olive oil in a pan and colour the chicken breasts on both sides until golden. Transfer the breasts to an oven tray and place in the oven, allowing them to cook through for an additional 15-20 minutes. Remove and set aside to cool slightly before using two forks to shred them.

In the meantime, combine the carrot, red pepper, spring onion and chopped parsley (or coriander) in a bowl. Add the soy sauce, sesame oil, sweet chili sauce and lime juice. Add the shredded chicken and mix well to combine.

Spoon the mixture into the lettuce cups and enjoy!

Calories per serving = 345Cal

Macros per serving

  • Fats 16g
     of which saturates       5g
  • Carbs 19g
     of which sugars           18g
  • Fibre 1g
  • Protein 29g

Allergens
Sesame
Soya
Wheat (may contain)


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.

Follow me on

Summer Rolls

A lovely, fresh option just before we bid farewell to summer here in the UK. These summer rolls (which are 0.2g saturated fats per serving!) are dead-easy to make and involve just gathering the ingredients before assembling. If you can source Thai basil, that would be a great addition to the herbs. These also make a great appetizer spread if you have guests coming over – simply trim the rice paper into smaller squares (before softening) to make a double batch of bite-size rolls. For those watching their carbs, reduce the amount of honey in the dipping sauce or simply dunk into a good-quality soy sauce.

Makes 6

Calories per serving (3 rolls including dipping sauce) = 313Cal

Macros per serving (3 rolls – including dipping sauce)

  • Fats 5g
     of which saturates       0.2g
  • Carbs 49g
     of which sugars           22g
  • Fibre 7g
  • Protein 23g

Ingredients

2 TB honey
3 TB soy sauce
3 TB rice vinegar
½ diced red chilli (optional)
6 sheets rice paper (approx. 10g each)
30 cooked peeled King prawns
handful coriander leaves
handful mint leaves
handful mung bean sprouts, rinsed well
1 cucumber, peeled, seeds removed and cut into thin batons

Method:

Whisk the honey, soy sauce and vinegar together. Add finely diced chili, if you like the dipping sauce to have a bit of a bite. If it feels a little too ‘thick’, add a very small dash of hot water. Set aside.

Lay out all the ingredients as you need to roll them quickly.

Have a bowl of warm water ready, large enough to dip the rice paper sheets into.

To roll, follow the instructions on the packet of rice paper: It usually states to dip the rice paper sheets (one at a time) into the warm water for 5 seconds, then remove quickly and lay out on a plate. Place the prawns (5 on each), coriander leaves, mint leaves, sprouts and cucumber batons along the bottom of the rice paper and tuck in the sides. Roll up in much the same way you would a wrap. Set aside and repeat the process with the remaining 5 rolls.

Dip into the dressing before each bite and enjoy!

Allergens

Wheat
Crustaceans
Soya
Sulphites (may contain)


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.

Follow me on

Mackerel and Fennel Salad

An easy Mackerel and Fennel Salad that doesn’t involve the usual ingredients. The anise/liquorice flavour of the raw fennel works well with the smokiness of the mackerel, but the unlikely star of the show has to be the red onion that gets quick-pickled in red wine vinegar for 10 minutes. While our picture looks very posh – you really should toss it all together before tucking in!

Serves 2

Calories per serving = 389Cal

Macros per serving

  • Fats 32g
     of which saturates       1g
  • Carbs 7g
     of which sugars           2.2g
  • Protein 21g

Ingredients

¼ small red onion
1 TB red wine vinegar
1 small fennel bulb
squeeze fresh lemon
2 cups mixed salad leaves
1 ½ TB olive oil
salt and freshly ground black pepper
2 fillets smoked mackerel

Method:

Slice the red onion as thinly as possible and place into a small bowl. Cover with the red wine vinegar and set aside for 10 minutes.

(Carefully) use a mandolin to thinly slice the fennel, reserving the fronds for garnish. Squeeze lemon juice over the fennel.

Place the salad leaves into a bowl and drizzle over the olive oil. Season with salt and freshly ground black pepper and toss well to evenly coat.

Divide the dressed salad between two plates and add the fennel. Remove the skin from the mackerel fillets and break up over the salad. Add the pickled red onions and garnish with any fronds from the fennel bulb. Lush!

Allergens

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.

Follow me on

Quick Seafood Stew

A zingy, tomato-based seafood stew packed with little bursts of flavour from the capers, olives and infused lemon. This weeknight dinner (which is low in fats and carbs) can easily be whipped up in less than 30 minutes. We used salmon, but any fish will work well. Don’t omit the garnish of chopped parsley at the end – it adds freshness and flavour to the overall dish.

Serves 2

Calories per serving = 475Cal

Macros per serving

  • Fats 21g
     of which saturates       4g
  • Carbs 22g
     of which sugars           12g
  • Protein 46g

Ingredients

For the cauliflower mash
400g cauliflower florets
salt and white pepper

For the seafood ‘stew’

¾ tin chopped tomatoes
1 TB capers, drained
½ lemon, sliced thinly
2 fillets salmon (approx. 150g each)
75g cooked mussels, thawed if using frozen
6-8 pitted black olives, sliced
chopped parsley, to garnish

Method:

For the mash, boil the cauliflower florets in salted water until tender. Drain and mash well. Season with salt and white pepper and mix well to combine. Set aside to keep warm.

At the same time, heat the chopped tomatoes in a medium size along with the slices of lemon and the capers. Cook over moderate heat for 10-12 minutes until the mixture thickens and cooks down. Place the fillets of salmon into the tomato mixture and cover the pan with a lid. Cook for 10-12 minutes (this should be enough time to cook the salmon), then stir in the mussels and olives to warm through.

Serve the salmon and sauce over the cauliflower mash and garnish with chopped parsley.

Allergens

Fish
Molluscs


If you are 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.

Follow me on

Salmon and Griddled Baby Bok Choy

Bok Choy is a fantastically-flavoured vegetable, also referred to as Pak Choi (and also known as Chinese Cabbage). The additional step of charring the bok choy and tomatoes enhances their flavor, and the acidity of the dressing complements the salmon. A great, low-carb dinner offering massive flavours.

Serves 2

Calories per serving = 417kCal

Macros per serving

  • Fats 31g
     of which saturates       3g
  • Carbs 2g
     of which sugars           4g
  • Protein 7g

Ingredients

2 tsp sesame seeds
2 tsp ginger, minced
2 tsp soy sauce
2 tsp lime juice
2 tsp sesame oil
2 tsp olive oil
3 baby bok choy, washed and halved
140g cherry tomatoes, halved
1 tsp sesame oil, additional for grilling
2 salmon steaks, skin on

Method:

Start by toasting the sesame seeds in a hot, dry pan. Remove and set aside.

Make the dressing by simply mixing in the minced ginger, soy sauce, lime juice and sesame oil along with 1 teaspoon of hot water. Whisk well and set aside.

Bring a large pan of salted water to the boil and add the halved bok choy. Cook until slightly tender, this shouldn’t take longer than 1-2 minutes. Remove and set aside on a tray lined with kitchen paper.

Heat a griddle pan, brushing one teaspoon olive oil on it. Grill the bok choy until visibly char-marked on the flat side. Do the same with the halved tomatoes. Depending on the size of your pan, you may need to do this in two batches, brushing with an additional teaspoon olive oil between grilling. Set aside to keep warm.

In a clean, flat pan, heat the sesame oil and fry the salmon skin-side down until crispy. Turn the salmon over and cook for an additional 4-6 minutes, depending on how well you like your salmon done.

Serve the salmon over the grilled bok choy and tomatoes and drizzle over the dressing. Top with the toasted sesame seeds.

 

Allergens

Wheat
Sesame
Fish
Soya

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

GET OLLY FOSTER’S RECIPE 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 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 more about Olly’s ART 12 week body transformation program

Follow me on

Coconut-crumbed Cod Fillets

Just because you are closely monitoring your carb intake, doesn’t mean you can’t enjoy heavenly things like crumbed cod fillets. These ‘crumbed’ fish fillets are coated in coconut flour, egg and then desiccated coconut, making them a great gluten-free, low-carb option. They can be enjoyed with a side salad of your choice, but we love it with the (chicken less-version of) Crunchy Asian Slaw for a lovely light summer meal.

Serves 4 

Calories per cod fillet = 265 Cal

Macros per cod fillet

  • Fats 16g
     of which saturates       3g
  • Carbs 4g
     of which sugars           1.2g
  • Protein 25g

Ingredients:

salt and white pepper
4 cod fillets (approx. 120g each)
25g coconut flour
1 medium egg
½ cup desiccated coconut
2 TB olive oil
1 lime, to serve

Method:

Season both sides of the cod with salt and white pepper.

Place the coconut flour in a bowl. Whisk the egg in a second bowl. Spread out the desiccated coconut in a third bowl.

Dust both sides of the cod pieces in the first bowl of coconut flour. Tap gently to remove excess flour, then dip them into the whisked egg, lifting to allow excess egg to run off. Finally, press the fillets firmly into the desiccated coconut so it’s covered on both sides.

Cooking the cod fillets in two batches, heat half the olive oil in a large, non-stick pan and grill the fish fillets over medium heat until golden brown on both sides, approximately 4-6 minutes. Repeat the process with the remaining oil and remaining two fillets (you may need to wipe the pan clean between each fry-up.)

Season the fish with salt if needed and generously squeeze lime over.

 

Allergens
Fish
Eggs
Sulphites (may contain)

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

GET OLLY FOSTER’S RECIPE 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 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 more about Olly’s ART 12 week body transformation program

Follow me on

Shrimp and Avocado Salad with Basil Dressing

Fresh basil-infused oil dresses this lovely salad of freshly cooked prawns and avocado. A simple and elegant dish for lunch or supper.

Serves 2

Calories per serving = 305 kCal

Macros per serving:

  • FATS – 23g
    • of which saturates 3.8g
  • CARBS – 1.8g
    • of which sugars 0.9g
  • PROTEIN – 23g

Ingredients:

generous handful basil leaves
olive oil
1 lemon, halved
salt and freshly ground black pepper
240g raw King prawns, shelled and heads removed
2 cups mixed salad leaves
½ avocado, peeled and sliced

Method:

Tear the basil leaves into smaller pieces and crush along with the two tablespoons of olive oil using a pestle and mortar. Season with a squeeze of lemon, salt and freshly ground black pepper. Set aside.

Heat one teaspoon olive oil in a pan and cook the prawns until they turn pink and are cooked through. Add a squeeze of lemon juice generously to the pan, stir well to coat the prawns then remove the pan from the heat. Season the prawns with salt and freshly ground black pepper.

Serve the prawns on top of a salad made from mixed salad leaves and sliced avocado and use the basil dressing to dress the salad.

Allergens
Crustaceans

 

 

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

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

Salmon Fishcakes

Asian-inspired fragrant fishcakes with a lovely soy-mayo dressing. A great light meal perfect for Spring! (Tuna works just as well for this recipe, just check the amounts once drained as the tin sizes may differ.)

Serves 2 (makes 6 small fishcakes)

Calories per serving = 462 kCal 

Macros per serving:

  • FATS – 37g
    • of which saturates 12g
  • CARBS – 4.5g
    • of which sugars 2g
  • PROTEIN – 26g

Ingredients:

1 tin wild red salmon (170g drained weight)
½ tsp lemongrass paste
½ tsp ginger paste
½ tsp garlic paste
½ tsp minced chili
small handful coriander, chopped (plus extra to garnish)
1 medium egg, whisked
2 TB coconut flour
2 TB mayonnaise
½ tsp Kikkoman soy sauce
2 tsp Athleat’s coconut oil
lettuce or pea shoots, to serve
red chili, sliced, to garnish

Method:

Combine the well-drained salmon with the lemongrass, ginger, garlic, chili and coriander in a large bowl. Add the egg and coconut flour and stir until well combined. Form six 40-50g balls, gently squeezing out any excess moisture, then flatten gently into a patty shape. Place them on a tray and keep in the fridge for 20 minutes.

In the meantime, make a dressing by mixing the mayonnaise with soy sauce. Set aside.

To cook, remove the fishcakes from the oven. Melt a little coconut oil in a large pan and fry three of the fishcakes on both sides until golden over low-moderate heat, using a spatula to carefully turn them. This is easier done in two batches, (keeping the first batch warm in a preheated oven of 100°C) and repeating the process with the remaining coconut oil and three fishcakes.

Serve the warm fishcakes with a simple green salad and garnish with freshly sliced red chili and coriander leaves. Top the fishcakes with a small dollop of the dressing to finish the dish.

 

Allergens
Eggs
Milk
Fish
Soya
Wheat (may be found in the soy sauce)

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

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