Posts

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.

Follow me on

Veggie Bowl

Veggie Bowl
Serves 2

Full of fibre and goodness, this veggie bowl is something super-simple for meat-free Mondays. The caramelisation of the vegetables is key to this dish, as is the full-flavoured sesame oil drizzled over at the end. We then topped with a perfectly boiled egg. What’s not to love?

2 large eggs
1 TB flaked almonds
2 TB olive oil
250g cauliflower florets, blitzed to ‘rice’
salt
small handful chopped parsley or coriander
1 large courgette
½ red pepper, diced 1-inch
½ green pepper, diced 1-inch
½ yellow pepper, diced 1-inch
100g mushrooms, thickly sliced
2 tsp sesame oil, to finish
1 spring onion, sliced to garnish

Get the eggs in a pan of simmering water and cook to your liking. Once done, peel and set aside to keep warm.

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

Heat the one tablespoon olive oil in the same pan and tip in the blitzed cauliflower. Cook stirring regularly until no longer raw. Season with salt and stir in the chopped parsley or coriander. Set aside to keep warm.

Wipe the pan clean and heat the second tablespoon olive oil. Stir-fry the remaining vegetables over high heat until caramelised. They will cook at different times, so we suggest you add them to the pan in the order in which they are listed above, leaving 30 seconds in between each addition. You can also choose to fry them all separately, keeping the cooked veg warm while you fry each batch.

To serve, divide the cauliflower rice between two warm bowls and add the vegetables. Drizzle sesame oil over each bowl to bring all the flavours together and serve with the boiled eggs.

Garnish with sliced spring onion and the toasted almonds for a deliciously subtle crunch.


Calories per serving = 366Cal

Macros per serving

  • Fats 26g
     of which saturates        5g
  • Carbs 12g
     of which sugars            5g
  • Fibre 7g
  • Protein 17g

Allergens
Almonds
Eggs
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

Grilled Cod and Quinoa

Grilled Cod and Quinoa
Serves 2

This is a lovely fresh idea to use up frozen cod fillets sitting in your freezer, or that half-packet of quinoa staring at you from the pantry. Add a few fresh ingredients and you have yourself a tasty, healthy dish in less than 20 minutes.

2 x 120g skinless cod fillets
salt
2 tsp olive oil
65g quinoa
1 TB miso paste
½ large avocado, diced
juice of 1 lime
small handful coriander
freshly ground black pepper
120g cherry tomatoes, halved
chopped coriander, extra to garnish

Preheat the oven to 180°C / 355°F.

Place the cod fillets onto a greased baking sheet and season with salt. Brush with a little olive oil and bake in the preheated oven for approximately 15 minutes until flaky and done. (If you are cooking the fish from frozen, you may have to increase the time to 20 minutes.)

In the meantime, cook the quinoa according to packet instructions. Just before all the water has evaporated from the pan, stir in the miso paste and continue to cook the quinoa until done. Taste to season and set aside to keep warm.

Place the avocado, lime juice and coriander into a mini food processor and blitz well. Season with salt and freshly ground black pepper.

Serve the warm quinoa topped with the grilled fish and cherry tomatoes. Spoon the avocado sauce over and season the dish with salt and freshly ground black pepper before garnishing with additional coriander – and tucking in!

Calories per serving = 389Cal

Macros per serving

  • Fats 19g
     of which saturates        6g
  • Carbs 22g
     of which sugars            5g
  • Fibre 6g
  • Protein 28g

Allergens
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.

Follow me on

Spicy Cauliflower Casserole

Spicy Cauliflower Casserole with Feta and Pomegranate
Serves 2

This vegetarian casserole is so packed with flavor, it’s highly unlikely you will want anything alongside it. For those athletes among you that require slightly more carbohydrates and protein, its fantastic served over bulgar wheat, pearl barley or even quinoa, but we simply had a fresh salad on the side. If you do eat meat, this goes exceptionally well with lean lamb cutlets. The cayenne pepper is optional – but highly encouraged so add as little or as much as you like.

530g cauliflower florets (from 1 medium head)

60g baby spinach
2 TB olive oil
1 tsp ground coriander
1 tsp ground cumin
1 tsp garlic powder

1 tsp sumac, plus additional to dust over dressing
¼ tsp ground cinnamon
¼ tsp cayenne pepper
70g reduced-fat feta cheese
2 TB flaked almonds
100g fat-free plain yogurt
12 large mint leaves, finely chopped
1 clove garlic, peeled and finely diced
pinch sumac
2 TB pomegranate seeds
salt and freshly ground black pepper

Preheat the oven to 180°C / 350°F.

Place the cauliflower florets and baby spinach in a large bowl and add one tablespoon of the olive oil, coriander, cumin, garlic powder, cinnamon, cayenne pepper along with some salt and pepper. Toss well to evenly coat, then tip into the greased oven-proof dish. Crumble over the feta cheese and drizzle with the second tablespoon olive oil.

Cover the dish with foil and place in the oven for 40 minutes.

In the meantime, toast the flaked almonds in a hot, dry pan. Remove and set aside. Use this time to make the dressing. Combine the yogurt with the finely chopped mint leaves and garlic. Season with salt and pepper and a pinch of sumac.

After the cauliflower has been cooking for 40 minutes, remove the foil and roast for an additional 10 minutes. Remove and serve topped with pomegranate seeds and the toasted almonds. Drizzle with the yogurt dressing and serve immediately.

Calories per serving = 386kCal

Macros per serving

  • Fats 7g
     of which saturates       5.1g
  • Carbs 2g
     of which sugars           12.3g
  • Fibre 2g
  • Protein 6g

Allergens
Almonds
Milk


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12 week body transformation program can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out how to get in the best shape of your life.

Follow me on

Vegetable Lasagne

Vegetable Lasagne
Serves 6

This Vegetable Lasagne is anything but simple and fast, but once you know your way around making the various elements, you will have a great dinner-party classic that your meat-loving friends will LOVE and your vegan friends will appreciate. If you are entertaining non-vegans, simply replace the oil and almond milk (used in the white sauce) with butter and milk – and use real cheese at the end. Just be sure to keep it low-fat as much as you can.

Calories per serving = 349kCal

Macros per serving

  • Fats 3g
     of which saturates       1.5g
  • Carbs 3g
     of which sugars           14.3g
  • Fibre 7g
  • Protein 1g

 

Ingredients

900g butternut squash, sliced 5mm (trimmed weight)
400g courgette, trimmed and sliced 5mm (trimmed weight)
1 TB olive oil, to roast the vegetables
salt and freshly ground pepper
1 tsp olive oil, additional to fry the onions
1 red onion, peeled and diced
4 cloves garlic, peeled and sliced
1 tsp dried mixed herbs
2 TB red wine vinegar
1 tin chopped tomatoes
300g baby spinach
2 TB tomato concentrate
2 TB olive oil, to make the white sauce
3 ½ TB plain flour
500ml unsweetened almond milk
pinch nutmeg
9 dried sheets lasagne sheets (egg-free)
120g vegan cheese, grated


Method

  1. Preheat the oven to 180°C.
  2. Toss the slices of butternut squash and sliced courgettes in the olive oil until evenly coated. Season with salt and pepper and spread out on a large roasting tray. Roast for 30-35 minutes until the vegetables have softened and slightly caramelised. You will need to do this in two batches due to the volume of vegetables. Remove and set aside.
  3. In the meantime, in a large pan, heat a teaspoon olive oil and gently fry the onions and garlic until softened and slightly caramelised. Add the dried herbs and the red wine vinegar to deglaze the pan. Empty the tinned tomatoes into the pan, then fill the tin hallway with water, and add this water too. Simmer the mixture for 20 minutes, before adding in all the spinach. Stir well to wilt the spinach into the tomato mixture, then stir in the tomato concentrate. The water released from the spinach needs to evaporate from the mixture, so keep the tomato/spinach mixture cooking on a low heat until it has thickened and most of the moisture is gone. Set aside.
  4. Make the white sauce by adding the two tablespoons of olive oil and flour to a clean pan. Over moderate heat, whisk in the almond milk and continue cooking on a low heat for at least 15 minutes to allow the flour to cook out. Season with a pinch of nutmeg and salt and pepper.
  5. Egg-free lasagne sheets are dried, so they are best partially cooked in boiling water for 1-20 minutes, then removed.
  6. Assuming all the elements are cooked and ready, increase the oven temperature to 200°C. Grease a deep, roasting dish and spread 1/3 of the tomato/spinach mixture on the bottom of it. Place 3 lasagne sheets side by side on top of the tomatoes, then spread 1/3 of the white sauce on top of it, covering exposed lasagne totally. Layer half of the roasted butternut pieces on top of the white sauce and cover with another third of the tomato mixture. Cover this with all the roasted courgette slices, and lay 3 more lasagne slices on top. Spread a third more white sauce to cover the lasagne, followed by the second half of the roasted butternut. Add the remaining tomato mixture over the butternut and lay the last 3 lasagne sheets over. Spread the remaining third white sauce over the whole dish and dover with grated cheese.
  7. Cover with foil and bake for 20 minutes, then remove the foil and bake for an additional 10 minutes. Serve immediately with a lovely, fresh salad.

Allergens

Wheat
Almonds
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.

Follow me on

Spicy Sour Prawn Soup

Spicy Sour Prawn Soup
Serves 2

Such a simple prawn soup that explodes with flavour! The halved red chili and kaffir limes leaves (which can be found dried in the dried herbs and spices section) are infused in a good quality fish stock and simply served with warmed ready-cooked prawns. The freshly-squeezed lime juice lifts the whole dish to a necessary sour flavour, so do not skip it.

1 tsp garlic paste
1 tsp ginger paste
1 tsp lemongrass paste
630g good-quality warm fish stock
1 red chili, halved lengthways
3-4 dried kaffir lime leaves
juice of 1 lime
280g cooked, shelled King prawns
coriander, to garnish

Add the garlic, ginger and lemongrass paste to a medium-size non-stick pot. Use a silicon spatula to gently stir, cooking the pastes out over low heat. After 30-45 seconds, pour in the fish stock and add the red chili and kaffir lime leaves. Bring the mixture to a gently simmer for 3 minutes, then stir in the lime juice and add the prawns.

Allow the prawns to gently warm through for approx. 1 minute, then divide the soup between two warm bowls and serve garnished with fresh coriander leaves. Lush!


Calories per serving = 190Cal

Macros per serving

  • Fats 3g
     of which saturates       9g
  • Carbs 9g
     of which sugars           3.8g
  • Fibre 2g
  • Protein 33g

Allergens
Fish
Crustaceans
Celery (may be found in store-bought stock)
Sulphites (may be found in store-bought pastes)
Milk (may be found in store-bought pastes)

 


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

Spicy Breakfast Scramble

Spicy Breakfast Scramble
Serves 2

Jazz up your weekend breakfast with this spicy scramble. These eggs include a combination of red and green peppers which are cooked until they are completely soft before the eggs are added to the pan and scrambled as normal.

2 tsp chili oil
1 red pepper, seeds removed and cut into thin strips
1 green pepper, seeds removed and cut into thin strips
2 tsp harissa paste
4 large eggs
2 TB skimmed milk (optional)
generous pinch ground coriander
generous pinch ground turmeric
salt and white pepper
chives, snipped to garnish

Heat the chili oil in a non-stick pan and gently fry the red and green peppers over a low heat until completely softened and cooked through, adding the harissa paste towards the end.

In the meantime, whisk the eggs in a jug along with the milk, coriander, turmeric. Season with salt and white pepper.

Add the whisked eggs to the pan and cook, stirring continuously with a silicon spatula until the eggs have scrambled. (Do not be tempted to increase the temperature – just before you think they are done, remove them from the heat and continue to stir, as they will continue to cook off the heat).

Serve garnished with snipped chives and add more salt and pepper, if desired.


Calories per serving = 248Cal

Macros per serving

  • Fats 16g
     of which saturates       9g
  • Carbs 4g
     of which sugars           5.9g
  • Fibre 3g
  • Protein 17g

Allergens
Eggs
Milk


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12 week body transformation program can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out how to get in the best shape of your life.

Follow me on

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.

Follow me on

Egg-white Omelette with Mushrooms and Rocket

Egg-white Omelette with Mushrooms and Rocket
Serves 1

Getting as much flavour as you can into your mushroom filling allows you to do away with the yolks in this omelette – making a low-fat, high-protein breakfast of champions!

Calories per serving = 129kCal

Macros per serving

  • Fats 2g
     of which saturates       1.2g
  • Carbs 4g
     of which sugars           0.3g
  • Fibre 8g
  • Protein 1g

Ingredients

2 tsp olive oil
100g mushrooms, sliced
¼ tsp dried thyme
3 egg whites, lightly whisked
salt and white pepper
small handful rocket

Method

Heat 1 teaspoon oil in a pan and fry the sliced mushrooms until caramelised, adding the dried thyme halfway through. Season and set aside.

Wipe the pan clean and heat the second teaspoon olive oil. Season the egg whites with salt and pepper, then pour in the pan, tilting the pan to spread the mixture evenly.

Cook gently until completely cooked through, then add the mushrooms onto one side of the omelette. Top with rocket and fold the omelette in on itself. Serve immediately.


Allergens
Eggs


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

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