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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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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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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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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Sweet-and-Sour Chicken Stir fry

Sweet-and-Sour Chicken Stir fry
Serves 2

This delicious Sweet-and-Sour Chicken Stir fry takes minutes to throw together and is colourful, tasty and packed with flavour. Traditionally, sweet and sour stir-fries contain sugar, but there is more than enough sweetness from the pineapple chunks to enjoy this stir-fry with minimal guilt! We have served ours over rice noodles, but if you are a carb-watcher, you can enjoy this over courgetti instead.

45g reduced-sugar tomato ketchup
1 TB rice wine vinegar
½ TB soy sauce
2 TB olive oil
2 skinless and deboned chicken breasts, diced 1-inch
½ green pepper, seeds removed and sliced
½ red pepper, seeds removed and sliced
2 cloves garlic, peeled and minced
1 large thumb-sized piece of ginger, peeled and minced
70g canned bamboo shoots, (drained weight)
80g canned pineapples, chopped (drained weight)
2 portions rice noodles (average portion 45g each)
coriander, to garnish

Combine the ketchup, rice wine vinegar and soy sauce in a little bowl. Set aside.

Heat the olive oil in a wok or large non-stick pan and fry the chicken pieces until golden. Add the green and red peppers, garlic, ginger and bamboo shoots and continue to cook, stirring regularly until the peppers have slightly softened and caramelised.

Add the reserved sauce to the pan, and cook until the sauce reduces and coats the chicken and vegetables. Add the pineapple chunks to gently warm through.

In the meantime, prepare the rice noodles according to the packet instructions. (If you are using the instant rice noodles, this usually requires a simple 4-minute rehydration in a bowl of hot water.) Once done, drain and serve between two bowls. Spoon over the sweet-and-sour chicken mixture and garnish with coriander leaves.


Calories per serving = 495Cal

Macros per serving

  • Fats 14g
     of which saturates        3g
  • Carbs 53g
     of which sugars            15g
  • Fibre 8g
  • Protein 34g

Allergens
Wheat (may be found in soy sauce)
Celery (found in ketchup)
Soya
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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Chicken and Winter Veg Tray Bake

Chicken and Winter Veg Tray Bake
Serves 2

A delicious hearty dinner perfect for the upcoming chilly season. The cooking of the vegetables are done in two stages as they have differing cooking times, but the extra effort will be worth it. We have made extra effort to bring the overall calories down and still maximise on flavour and texture. I would normally do this dish with pork chops, but lean chicken breasts work just as well, as we have done here.

120g butternut, cut into 3cm equal-size chunks
120g sweet potato, peeled and cut into 3cm equal-size chunks
4 tsp olive oil
1 large courgette, trimmed and cut into equal-size chunks
1 medium parsnip, peeled and cut into 1cm rounds
4 shallots, peeled and halved
2 chicken breasts, skinless and deboned
1 TB wholegrain mustard
1 tsp runny honey
salt and freshly ground black pepper
2-3 sprigs of thyme, picked leaves to garnish

Preheat the oven to 190°C.

Place the butternut and sweet potato chunks into a large bowl and drizzle over 2 teaspoons olive oil. Toss well to evenly coat. Spread them out onto a large roasting tray and place in the oven for 20 minutes.

In those 20 minutes, place the courgette, parsnips and onions to the same bowl the butternut and sweet potato was oiled in and toss well to coat in the residual oil still present in the bowl. Make superficial slices into one side of both chicken breasts, then heat one teaspoon olive oil in a clean pan and grill the chicken (sliced-side down) until golden brown over high heat, approximately. 2-3 minutes. Turn the breasts over using tongs and remove the pan from the heat to prevent them cooking them any further. (This step is only to brown the surface of the breasts.)

After the butternut and sweet potato chunks have cooked for 20 minutes, remove the tray from the oven and reduce the oven to 180°C. Add the courgette, parsnips and onions to the roasting pan, along with the chicken breasts (browned-side up) and spread everything out evenly so there is no overcrowding. Return the roasting tray to the oven for 20 minutes.

In a small bowl, whisk together one teaspoon olive oil with the wholegrain mustard and honey. After the second 20 minutes of cooking, brush this mixture over the chicken and drizzle the remaining mixture over the vegetables, tossing them a little to evenly coat, then return the tray to the oven for 5 additional minutes.

Test that all vegetables are cooked through and season with salt and freshly ground black pepper. Serve garnished with picked thyme leaves.


Calories per serving = 332Cal

Macros per serving

  • Fats 12g
     of which saturates       8g
  • Carbs 29g
     of which sugars           14g
  • Fibre 3g
  • Protein 24g

Allergens
Mustard
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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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.

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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.

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Lean Turkey Meatballs in a Creamy Curry

The rich exotic flavor of curry can be enjoyed as a creamy sauce which we made by simply reducing a stock and stirring in come reduced-fat cream cheese at the end. Take care not to overcook the turkey meatballs, and try keep the sauce over a moderate heat to avoid splitting. We have spooned our creamy meatballs over wilted spinach, but if you need something more substantial, serve them over quinoa instead.

Serves 2 

Calories per serving = 359kCal

Macros per serving

  • Fats 7g
     of which saturates       4g
  • Carbs 4g
     of which sugars           8g
  • Protein 50g

Ingredients

260g lean turkey mince 2% fat
1 tsp garlic powder
1 tsp onion powder
1 tsp ground coriander
salt and freshly ground black pepper
2 tsp olive oil
200g baby spinach
½ red onion, sliced
2 cloves garlic, peeled and sliced
2 tsp medium curry powder
½ cup chicken stock
3 TB reduced-fat cream cheese
2 TB fat-free plain yogurt, to drizzle
coriander, to garnish

Method:

Combine the turkey mince, garlic and onion powders and ground coriander in a bowl. Season generously with salt and black pepper. Using a spoon and your hands, form into ping-pong size meatballs. Set aside.

Tip all the spinach into a large pan with a dash of water and wilt over a moderate heat, stirring continuously. Tip the pan and press down on the wilted spinach to allow all the excess water to drain off to one side. Remove the drained spinach, season the mixture well with salt and pepper and set aside in a warm oven.

Heat one teaspoon olive oil in a pan and fry the meatballs until golden all over. Remove and set aside. They may not be completely cooked through at this stage, but that is OK.

Add the second teaspoon olive oil to the same pan and gently fry the onions and garlic until softened. Add the curry powder and continue to fry for additional minute, stirring continuously. Add the chicken stock and return the meatballs to the pan. Cover and cook over low-medium heat for 4-5 minutes, this will ensure the meatballs cook through.

Remove the lid from the pan and allow the stock to reduce slightly, then stir in the cream cheese. Do not allow the mixture to heat too much, else the sauce may split.

When ready to serve, divide the spinach between two plates and top with the meatballs and its accompanying sauce. Spoon a little yogurt onto each serving, if desired and garnish with coriander leaves.

 

Allergens

Milk
Celery (may contain)

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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 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

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