Chicken, Quinoa and Balsamic Drizzle

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

Serves x2 / calories per serving = 411 kCal

Macros per serving:

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

Ingredients:

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

Method:

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

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Citrus-and-spice Grilled Sea Bass with Veg Medley

Using whole spices, particularly if they have been toasted, is a great way to add more flavour to a dish without adding calories. Here, we combine the warm fragrant spices of coriander and cumin seeds with the zingy edge of citrus fruit. A beautiful fillet of sea bass and a veg medley – this dish is as tasty as it is pretty. If you are making the recipe for more than one person, simply double up on all the ingredients listed below.

Serves x1 / calories per serving = 279 kCal

Macros per serving:

  • FATS – 13.2g
    • of which saturates 2.1g
  • CARBS – 7g
    • of which sugars 4.7g
  • PROTEIN – 31.2g

Ingredients:

1 lemon, halved
½ lime
1 sea bass fillet
70g baby corn
40g fine green beans, trimmed
1 ½ teaspoons whole cumin seeds
1 ½ teaspoons whole coriander seeds
salt and pepper
2 teaspoons olive oil
3-4 cherry tomatoes
1 garlic clove, peeled and sliced
sea salt flakes

 

How To Cook:

  1. Halve the lemon and keep one half aside for serving. Slice two thin slices from the halved lemon and two from the halved lime and set aside, then squeeze the juice from the remaining pieces into a bowl. Add the sea bass and place in the fridge to marinate in the citrus juices for at least 20 minutes.
  2. Preheat the oven to 160°C. Prepare an oven tray and place the 2 lemon slices and 2 lime slices onto it, slightly overlapping each other.
  3. Begin with the vegetables. Bring a pan of salted water to the boil. Add the baby corn and cook for 4-5 minutes. Add the green beans and cook for an additional 3-4 minutes. Drain the vegetables and plunge into a bowl of iced water to prevent further cooking. Once cooled, remove from the bowl and place on a tray lined with paper towels to drain.
  4. Toast the cumin seeds and coriander seeds in a hot, dry pan until fragrant. Remove from the heat and allow to cool before crushing with a pestle and mortar.
  5. Remove the sea bass from the citrus marinade and pat dry using kitchen paper. Season both sides with salt and pepper, then scatter the crushed spice over each side of the fillet, pressing the spice into the flesh and skin. Keep some spice aside to season the vegetables later.
  6. Heat one teaspoon of olive oil in a pan and grill the fish skin-side down for 3 minutes until you can see the skin is crispy. (Peek underneath to check). Carefully remove the fish and place skin-side up on top of the layered lemon and lime slices on the prepared oven tray.
  7. Place the tray in the oven for 5-6 minutes to finish cooking through.
  8. Use those 5 minutes to finish the vegetables. Wipe the pan you used and heat another teaspoon olive oil. Lightly fry the garlic slices, green beans, baby corn and cherry tomatoes for 4-5 minutes. If you have any leftover spice mix, scatter over the vegetables as you lightly warm them through. (Ensure you do not burn the garlic as it will turn bitter.)
  9. Everything should finish at the same time, so remove the fish from the oven* and the vegetables from the stove top. Plate up and season with sea salt flakes. If you have any lemon wedges, squeeze generously over cooked vegetables and fish and serve immediately.

* The slices of lemon and lime underneath the sea bass is meant to impart flavour and shouldn’t be eaten with the fish.

 

 

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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.

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“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

Lamb Stuffed Aubergines

Which meat has fewer calories, more omega-3’s and less saturated fat than beef?

It’s lamb!

Serves x4 / calories per serving = 344 cals

Macros per serving:

  • FAT – 25g
  • CARBS – 9g
  • PROTEIN – 15g

Ingredients:

  • 250g minced lamb
  • 4 aubergines
  • 75g red pepper
  • 80g red onion
  • 20g parmesan
  • 200g passata
  • 1 clove garlic
  • ½ tsp cumin seeds
  • 1/4 tsp cinnamon
  • ½ tsp paprika
  • ½ tsp dried chilli flakes
  • 4 tbsp olive oil
  • pinch nutmeg
  • salt & pepper

img_7427

How To Cook:

  1. Preheat oven to 180°c fan / 200°c electric / gas mark 6
  2. Slice the aubergines in half length ways, score the inside flesh in a lattice pattern, drizzle with the olive oil and roast on a baking tray in the oven for around 20 mins or until the flesh is soft enough to scoop out
  3. Meanwhile in a large none-stick pan heat a touch of oil before frying the onion, garlic and red pepper for 3-5 mins before adding the minced lamb. Continue to stir fry the lamb until browned. Sprinkle over the dried spices, mix well before adding the passata, season with salt and pepper, reduce the heat to a simmer, cover and leave on a low heat for 10 mins.
  4. Once the aubergine’s are cooked, leave to cool before scooping out the middle of the flesh with a spoon leaving some flesh around the sides. Spoon in the lamb mixture, top with grated parmesan then grill to melt the cheese until slightly golden.
  5. Serve with a green salad.

img_7429 img_7430 img_7438

screenshot-2016-12-02-12-49-10

 

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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

Minty Lamb Chops With Lemon Spring Greens

 

Although lamb is known for being a ‘fatty’ meat, don’t eliminate it from your diet as it’s worth noting that around half the fat in lamb meat is unsaturated fat which is commonly found in the healthy Mediterranean-style diet.  Not to mention all the iron, zinc and B vitamins that it contains, so don’t miss out on this tasty dish.

Serves x1 / calories per serving = 565 cals

Macros per serving:

  • FAT – 35g
  • CARBS – 20g
  • PROTEIN – 44g

Ingredients:

  • 180g lamb chops
  • 150g spring greens
  • 70g asparagus
  • 30g feta, cubed
  • 1 wedge lemon
  • 1 tbsp greek yogurt
  • 1 tsp mint sauce
  • handful fresh mint leaves
  • salt & pepper

lamb chops

How To Cook:

  1. Preheat grill to a medium high heat if electric, season lamb chops with salt & pepper then grill for around 17-20 mins turning frequently. 17-20 mins for medium sized chops weighing around 90g each. Cook longer for thicker larger chops.
  2. Meanwhile slice the asparagus lengthways, drizzle with oil and either grill for 5 mins in a griddle pan or place under the grill with chops towards the end of the chops cooking time.
  3. Slice up the spring greens and mint leaves, then steam for around 3 mins until wilted, transfer to some kitchen roll to soak up any excess water, then place into a bowl and toss with a good squeeze of lemon juice and seasoning.
  4. To make the sauce just mix together the greek yogurt and mint sauce, then serve with the lamb chops on top of a bed of lemony greens and asparagus, with feta sprinkled over the whole dish.

Enjoy.

healthy lamb

healthy lamb

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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

The Ultimate Low Carb Meat Feast Pizza

 

Who said you couldn’t eat pizza as part of a healthy diet?  Just swap your bread base for a MEAT base and you have yourself an awesome high protein, low carb pizza!

You have to try this and it is so easy to make, takes no time at all.  Serve a slice with a bit of salad on the side and you’ve got yourself a nice healthy meal.

I’ve made this with hard goats cheese but you could use cheddar or any other hard cheese of your liking.

x4 servings / calories per serving = 214 cals

Macros per slice:

  • FAT – 12g
  • CARBS – 5g
  • PROTEIN – 22g

Ingredients:

FOR THE CRUST

  • 250g lean steak mince (from Athleat quality meats)
  • 150g cauliflower (grated)
  • 40g goats cheese (grated)
  • 1 egg
  • salt & pepper

FOR THE TOPPING

  • 40g goats cheese (grated)
  • 20g red onion (sliced)
  • 50g courgette (sliced)
  • 50g red pepper (sliced)
  • 2 tbsp tomato puree
  • 1 tsp chilli flakes
  • 1 tsp dried basil
  • 1 tsp dried oregano

low carb pizza

How To Cook:

  1. Pre heat oven to 180°c fan / 200°c electric / gas mark 6, and grease a 12 inch pizza tin
  2. In a large bowl add the mince, cauliflower, cheese, egg, salt and pepper then mash together with your hands to mix thoroughly before transferring to the pizza tin. Press the mixture down to make an even base for your pizza.
  3. Once you are happy with your base, evenly spread the tomato puree over the top, sprinkle with your dried herbs and chilli flakes, add the grated cheese then top with your sliced vegetables. Give another sprinkling of salt and pepper then place in the middle of the preheated oven for 20 mins until the meat is cooked through and firm.

low carb pizza

low carb pizza

Action reaction training

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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

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Chorizo & Halloumi Burger

You don’t need to find a posh burger joint to enjoy a good juicy burger.  Buy yourself some high quality lean minced beef and make your own, they really couldn’t be easier and you’ll save yourself a few quid in the process.

Serves x2 / calories = 489 cals

Macros:

  • FAT – 33g
  • CARBS – 5g
  • PROTEIN – 42g

Ingredients:

IMG_1946

How to prepare:

  1. In a bowl mix together the minced beef and chorizo with some seasoning and form into x2 patties, then griddle for around 3 mins on each side for medium cooked, longer if you prefer well done.
  2. Meanwhile fry off the onions in the coconut oil, grill or fry the halloumi slices and fry or poach your egg.
  3. Once the burger is ready, construct your burger tower using all the ingredients and serve with a green salad on the side.

Tuck in.

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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

Cod & Pak Choi Parcels

Garlic, ginger, chilli, lime: quite possibly the the best flavours on the planet and when thrown together they pretty much go with any meat and green veg, but if you want to keep it simple, try this dish below with some Pak Choi (Chinese cabbage) which is an excellent source of water-soluble antioxidant, vitamin-C, vitamin K, B-complex vitamins and many more nutrients and minerals.

Serves 1 / calories per serving = 221 cals

Macros per serving:

  • FAT – 6g
  • CARBS – 10g
  • PROTEIN – 33g

Ingredients:

  • 150g cod
  • 1 pak choi head, thickly sliced
  • 2 spring onions, shredded
  • 1/2 red chilli, thinly sliced
  • 1cm ginger, cut into matchsticks
  • 1 tbsp reduced-salt soy sauce
  • juice 1/2 lime
  • 1 tsp sesame oil

How to cook:

  1. Heat oven to 200C electric /180C fan/gas 6. Place each fillet in the centre of a large square of foil. Top with the pak choi, spring onions, chilli and ginger, then pull up the edges of the foil.
  2. Mix together the soy sauce, lime juice and 1 tbsp of water then spoon a little over each fillet. Crimp the top of the foil to enclose the fish and make sure there are no gaps for the steam to escape.
  3. Place the parcels on a baking sheet and bake for 10-15 mins until the fish is cooked through (this will depend on the thickness of your fish). Open up the parcels and serve immediately.

Enjoy.

IMG_1190

Screenshot 2015-11-18 09.04.38

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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