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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Pesto Cod and Red Pepper Kebabs

Pesto Cod and Red Pepper Kebabs
Serves 2

Getting a little creative with white fish, here we coated cod in reduced-fat pesto (available in all stores) and baked it on a skewer with some lovely red peppers. To finish it off, we served it on a bed of cooked, seasoned quinoa. Top the whole lot off with a generous scattering of sliced spring onions..

40g reduced-fat basil pesto
2 medium cod filets (120g each)
1 red pepper, trimmed and diced 1-inch
90g uncooked quinoa
salt and white pepper.
1 spring onion, sliced to garnish

Preheat the oven to 180°C.

Place the reduced-fat basil pesto in a bowl. Dice the cod into smaller chunks. Add the diced cod to the bowl and toss gently to coat in the pesto.

Skewer the red pepper and pesto cod onto two skewers and place onto a greased baking tray. Bake in the oven for 15-18 minutes.

In the meantime, cook the quinoa according to packet instructions. Season with salt and white pepper.

Serve the skewer on a bed quinoa and garnish with sliced green onion.


Calories per serving = 287Cal

Macros per serving

  • Fats 7g
     of which saturates        1g
  • Carbs 25g
     of which sugars            8g
  • Fibre 5g
  • Protein 28g

Allergens
Fish
Nuts (check the label of the pesto)
Eggs (check the label of the pesto)
Milk (check the label of the pesto)


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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Spicy Meatballs and Chickpeas

Spicy Meatballs and Chickpeas
Serves 3

A great dish to enjoy with your loved one on chilly night – with the added bonus of having some leftovers the next day. The chickpeas provide plenty of fibre, just be sure to use lean beef mince to keep those saturated fats down. (If you do not like spicy food – omit the cayenne pepper.)

500g lean beef mince
½ tsp ground cinnamon
1 tsp ground cumin
salt
2 TB olive oil
1 tin chickpeas, drained
pinch cayenne pepper (optional)
1 tin chopped tomatoes
1 cup beef stock
pinch ground cinnamon
¼ tsp ground coriander
freshly ground black pepper
chopped coriander, to garnish

Tip the mince into a bowl. Add the ground cinnamon and ground cumin and season the mixture with salt. Combine well and form into small meatballs, approximately 35g each. (You should yield between 13-15 meatballs.) Set aside.

Heat the olive oil in a large pan (its best to work in two batches so as not to over-crowd the pan) and brown the meatballs until golden and caramelised on the outside. Remove with a slotted spoon and set aside.

Add the drained chickpeas and cayenne pepper to the same pan, along with the chopped tomatoes and beef stock. Add the additional pinch ground cinnamon and the ground coriander. Cook over high heat until the mixture thickens and reduces, approximately 10-12 minutes.

Return the meatballs to the mixture and allow the hot mixture to gently cook the meatballs through, approximately 5 minutes. (Test one meatball by slicing it in half – it shouldn’t be pink in the centre.)

Crack over a generous amount of black pepper and serve garnished with chopped coriander.


Calories per serving = 392Cal

Macros per serving

  • Fats 18g
     of which saturates        1g
  • Carbs 13g
     of which sugars            6g
  • Fibre 1g
  • Protein 42g

Allergens
Celery (found in the beef 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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Chicken Cacciatore

Chicken Cacciatore
Serves 4

Having a dinner party for four and trying to stick to healthy eating? This is a crowd-pleaser that can be served over cauliflower rice or seasoned quinoa and would go well with a lovely, fresh salad on the side…

4 skinless, deboned chicken breasts
salt
2 TB olive oil
200g mushrooms, thickly sliced
3 cloves garlic, peeled and finely chopped
¼ cup dry white wine
1 tin chopped tomatoes
1 bay leaf
½ tsp dried oregano
65g best-quality black olives, pitted and sliced
freshly ground black pepper
chopped parsley, to garnish

Preheat the oven to 180°C.

Season the chicken breasts with salt and make superficial incisions into the top side of each one.

Heat one tablespoon olive oil in a large pan on the stove top and brown the chicken breasts (sliced-side down) until golden and caramelised. Flip each one over and brown the underside for a minute. Remove and place into a large, greased casserole or roasting dish. Set aside.

Wipe the pan clean and add the second tablespoon olive oil. Cook the mushrooms over high heat for 3-4 minutes until they partially caramelise, adding the garlic in the last minute. Stir continuously to prevent the garlic burning. Add the white wine to deglaze the pan and cook until the wine cooks out and has completely evaporated.

Tip the chopped tomatoes into the pan. Add the bay leaf and dried oregano. Cook over moderate heat for 10 minutes so that the mixture reduces and thickens slightly.

Stir the sliced black olives, then tip everything into the roasting dish containing the chicken. Place the dish into the oven for 20-25 minutes. (You may need to test the thickest part of one of the pieces of chicken – it should NOT be pink on the inside. If it is, return it to the oven for longer.)

Serve with a generous crack of black pepper and garnish with chopped parsley.


Calories per serving = 266Cal

Macros per serving

  • Fats 11g
     of which saturates        7g
  • Carbs 6g
     of which sugars            4.4g
  • Fibre 7g
  • Protein 33g

Allergens
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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Beef and Savoy Cabbage Bowl

Beef and Savoy Cabbage Bowl
Serves 2

A super-simple low-carb lunch or dinner option. We jam-packed this beef and Savoy cabbage dish with glorious Savoy cabbage to get that all-important fibre. The roasted sesame oil drizzled over at the end is the key to bring it all together.

300g lean beef steak (weight after trimming fat)
salt and freshly ground black pepper
1 ½ TB olive oil
330g Savoy cabbage, thinly sliced
2 cloves garlic, peeled and finely chopped
1 tsp fresh ginger, peeled and grated
200g warm beef stock
2 tsp rice wine vinegar
2 TB dark soy sauce
2 tsp roasted sesame oil
chopped coriander, to garnish

Pat the steak dry with kitchen paper and lightly season with salt and freshly ground black pepper. Slice into thin strips. (Most UK stores sell beef ‘stir-fry’ strips, which are lean and will work just as well.)

Heat one tablespoon olive oil in a large pan and fry the steak strips over high heat until caramelised on the outside. Remove and set aside on a plate. (Remove the fried steak strips using tongs or a slotted spoon, leaving the juices and oil the pan.)

Add the remaining half tablespoon olive oil to the same pan and add the cabbage, garlic and ginger. Toss well to coat the cabbage evenly in the mixture and cook for 2-3 minutes, stirring continuously.

Add the beef stock and increase the heat to high. Cook uncovered, stirring occasionally until all the stock cooks down and evaporates.

Stir in the rice wine vinegar and soy sauce and return the beef strips (as well as any resting juices) to the pan. Mix well to combine and allow the beef strips to gently heat through.

Drizzle the sesame oil over the mixture, combine well and divide between two warm bowls. Garnish with chopped coriander.


Calories per serving = 404Cal

Macros per serving

  • Fats 21g
     of which saturates        409g
  • Carbs 14g
     of which sugars            11g
  • Fibre 3g
  • Protein 37g

Allergens
Sesame
Soya
Sulphites (may be present in the rice wine)
Wheat (may be present in the soy sauce)
Celery (present in the 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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Pesto Chicken Breasts, Couscous and Salad

Pesto Chicken Breasts, Couscous and Salad
Serves 2

Pesto Chicken Breasts. Basil pesto is an incredibly versatile ingredient to have on hand. Keep a pot in the fridge and you are minutes away from a richly-flavoured dish. Some stores sell a variety of basil pesto, including gluten-free, vegan and reduced-fat pesto. In this case, try and get your hands on the reduced-fat kind, I promise you will not notice the difference. Very important, when spreading the pesto onto your chicken, do not dip your spoon or knife into the pot of pesto in between spreads. Weigh out the pesto in a small bowl beforehand.

 

Calories per serving = 476kCal

Macros per serving

  • Fats 1g
     of which saturates        4.1g
  • Carbs 25g
     of which sugars            1g
  • Fibre 9g
  • Protein 46g

Ingredients

 

2 cups baby spinach
2 small tomatoes, quartered
¼ red onion, finely sliced
2 tsp olive oil
30g reduced-fat feta
salt and freshly ground black pepper
2 chicken breasts, skinless and deboned
45g basil pesto
1 tsp olive oil, to fry the chicken
100ml hot chicken stock
60g couscous
1 tsp ground turmeric
chives, to garnish

Method

  1. Combine the spinach, tomatoes and red onion in a bowl and drizzle over the olive oil. Toss well to evenly coat. Crumble over the reduced-fat feta and season with salt and pepper. Set the salad aside to serve with the finished dish.
  2. Place the chicken breasts (one at a time) between two sheets of parchment paper and flatten using a meat mallet until they are thin and flattened. This ensures fast and even cooking.
  3. Spread the pesto generously onto both sides of both chicken breasts. Heat the teaspoon olive oil in a large pan and fry the chicken on both sides until cooked through. This should take approximately 6-8 minutes, but it will depend on how flat you managed to pound them. If in doubt, slice a piece and check that it is no longer pink.
  4. In the meantime, heat the stock until very hot (or simply use hot water from the kettle). Weigh the couscous in a small bowl and add the ground turmeric. Pour over the hot stock or water and cover with cling film. After several minutes, remove the cling film and fluff it with a fork.
  5. When the chicken is cooked remove from the heat and serve over the warm couscous, and the fresh, simple salad on the side.

 

Allergens

Wheat
Tree nuts
Eggs

Milk
Celery (may contain)
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.

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Vegetable Thai Red Curry

Vegetable Thai Red Curry
Serves 2

Are you doing the Veganuary Challenge this January? This is a fantastically fragrant Vegetable Thai Red Curry which will make you forget all about meat! We bulked it out with sweet potato, butternut and mushrooms – and cooked the veg to perfection before adding to the sauce. If you aren’t keen on giving up meat, add some diced chicken. Serve over rice noodles (if your macros will allow it) or courgetti or shirataki noodles. The macros are based on the curry alone.

150g sweet potato, peeled and cut into chunks (approx. 1-inch)
150g butternut, peeled and cut into chunks (approx. 1-inch)
1 TB olive oil
salt
2 TB flaked almonds
1 tsp olive oil
180g white mushrooms, quartered
50g red Thai curry paste
1 tsp garlic paste
1 tsp ginger paste
1 tin reduced-fat coconut milk
2 dried kaffir lime leaves
2 tsp soy sauce
1 tsp maple syrup
small handful chopped coriander

Preheat the oven to 200°C.

Place the prepped sweet potato and butternut chunks into a bowl. Drizzle over the olive oil and toss well to evenly coat. Spread out on a greased roasting tray and season with a little salt. Bake in the oven for 35-40 minutes, until they have cooked through (and partially caramelised on the edges.)

In the meantime, toast the almond flakes in a hot, dry pan until golden. Set aside.

Heat the teaspoon olive oil in a wok and add the mushrooms, cooking over high heat until they have caramelised but still holding their shape, approx. 3-4 minutes. Remove the mushrooms with a slotted spoon and set aside.

Over low-moderate heat (using the same wok) add the red curry paste, garlic paste and ginger paste. Cook for a minute, then tip in the coconut milk (shake the tin well before opening) and kaffir lime leaves, whisking the mixture well to combine.

Increase the heat and cook until the mixture reduces and thickens, stirring continuously (this can take up to 10-15 minutes.) Add the soy sauce and a very small drizzle of maple syrup, then add the cooked sweet potato, butternut and mushrooms back to the pan, ensuring the creamy mixture coats the vegetables. (The curry benefits from a bit of sweetness. If you prefer not to use maple syrup or sugar, you can use sweetener. If you are not worried about keeping it vegan, you can use honey as well.)

Once everything has warmed through, remove and discard the kaffir limes leaves.

Serve garnished with the toasted almonds and chopped coriander.

Excellent with rice noodles, shirataki noodles or courgetti*

* accompanying dishes not included in the macros.


Calories per serving = 392Cal

Macros per serving

  • Fats 25g
     of which saturates        14g
  • Carbs 32g
     of which sugars            12g
  • Fibre 8g
  • Protein 9g

Allergens
Wheat
Almonds
Milk
Crustaceans (may be found in come Thai curry pastes)
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.

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