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Grilled Cod on Mustard-bean Mash

Grilled Cod on Mustard-bean Mash
Serves 2

A super simple grilled fish dinner served on top of a mustard mash (made from cannellini beans and potatoes). Serve with your choice of side salad.

180g chopped potato (peeled weight)
180g cannellini beans (drained weight)
2 tsp Dijon mustard
¼ cup skimmed milk
salt and white pepper
2 cod fillets
1 tsp olive oil
¼ tsp dried mixed herbs
parsley, to garnish

Preheat the oven to 180°C.

Boil the potatoes and cannellini beans in salted water until completely tender. Drain and mash well, adding the Dijon mustard and skimmed milk to achieve a softer texture. Season with salt and white pepper. Set aside to keep warm.

In the meantime, place the cod fillets on a baking tray and brush with a little olive oil. Season the fish with salt and white pepper and scatter over the dried mixed herbs. Bake in the preheated oven for 12-15 minutes.

Serve the cod over the bean mash and enjoy with a salad or your choice of vegetables. (Side salad not included in macros.)


Calories per serving = 299Cal

Macros per serving

  • Fats 9g
     of which saturates        1.1g
  • Carbs 30g
     of which sugars            4g
  • Fibre 6g
  • Protein 31g

Allergens
Mustard
Milk
Fish
Sulphites


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

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

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

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

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Mushroom and Carmague Rice Bowl (VEGAN)

Mushroom and Carmague Rice Bowl (VEGAN)
Serves 2

Something delicious and light for our vegan readers! These caramelised mushrooms and spring onions nestle in a bed of red rice and the whole bowl boasts lovely fresh flavours of lime, soy and sesame. Best enjoyed with a garnish of freshly sliced red chili and coriander.

90g red Carmague rice
1 TB sesame oil, plus extra to drizzle
300g mushrooms, thickly sliced
2 tsp garlic paste
2 tsp ginger paste
8 spring onions, sliced into large pieces
1 lime, halved
2 TB light soy sauce
1 small red chili, thinly sliced
chopped coriander, to garnish

Bring a pan of salted water to the boil and cook the red Carmague rice until done. Drain and set aside.

In the meantime, heat the sesame oil in a wok and flash-fry the mushrooms until they start to caramelise. Add the garlic paste, ginger paste and spring onions and cook briefly until the spring onions turn bright green and begin to caramelise.

Deglaze the pan with the juice of both lime halves and add the light soy sauce. Tip the drained rice into the pan and stir well to mix and combine.

Divide the mixture between two bowls. Drizzle over a little additional sesame oil and scatter over the sliced chili and chopped coriander.


Calories per serving = 339Cal

Macros per serving

  • Fats 14g
     of which saturates        1g
  • Carbs 43g
     of which sugars            5g
  • Fibre 9g
  • Protein 4g

Allergens
Wheat
Milk
Sesame
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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Spiced Squid and Chickpeas Salad

Spiced Squid and Chickpeas Salad
Serves 2

A spicy salad to kick summer off! We flash-fried squid in ras el hanout and added chickpeas to make this a filling and satisfying light meal.

300g squid tubes
2 tsp ras el  hanout spice mix
1 TB olive oil
200g chickpeas (drained weight)
1 lime, halved
salt and freshly ground black pepper
2 handfuls soft lettuce
1 small red chili, finely chopped
coriander, chopped to garnish

Dry the squid tubes well using kitchen paper and use a sharp knife to slice each tube in half, lengthways. Open the pieces and lightly score the inside which will allow the piece to curl when cooking. Scatter over the ras el hanout over all sides of the squid pieces.

Heat the olive oil in a pan and flash-fry the squid. They are cooked when they curl up and turn opaque. At this time, tip in the drained chickpeas and stir well to coat the chickpeas in the seasoned pan.

Squeeze the juice from both lime halves into the pan and season the mixture with salt and freshly ground black pepper. Set aside.

Serve the mixture over soft lettuce and drizzle any moisture from the pan over the lettuce.

Scatter over the sliced red chilies and chopped coriander.


Calories per serving = 325Cal

Macros per serving

  • Fats 12g
     of which saturates        8g
  • Carbs 19g
     of which sugars            4g
  • Fibre 2g
  • Protein 31g

Allergens
Molluscs


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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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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Gluten-free Banana Mini Pancakes

Gluten-free Banana Mini Pancakes
Makes 14 mini pancakes

Have some weekend fun by whipping up a batch of gluten-free Banana mini pancakes. If you aren’t up for making a large batch like this, simply halve the recipe below. Macros are calculated on a serving being 4 mini pancakes so there will be enough for 3 people with some leftover. Serve drizzled with honey or maple syrup and enjoy with fruit (however, macros exclude any of the garnishes).

270g over-ripe bananas, peeled weight (approx. 2 large)
4 large eggs
1 tsp baking powder
½ tsp ground cinnamon
3 TB light olive oil
blueberries, to serve (optional)
honey (optional)

Chop the bananas, then place them into a bowl and use the back of a fork to mash them to a smooth puree. Crack in 4 eggs and whisk well to combine. Add the baking powder and cinnamon (best added by sprinkling over through a tea strainer). Whisk until there are no lumps and the baking powder and cinnamon have been mixed in thoroughly.

Pour 3 tablespoons light olive oil into a little bowl and have a ball of kitchen paper handy. Dip the kitchen paper into the oil and wipe the pan with it. Place the pan over low-moderate heat.

One mini pancake = two tablespoons of the banana batter: Add the batter into the centre of the pan and cook until you notice little bubbles appear on the pancake. Gently turn over by nudging an egg-lifter or spatula under the pancake and flip to cook the underside. (Don’t worry if you burn the first one, the first pancake is always a disaster until you get the temperature just right). Remove the cooked pancake and set aside. Repeat the process until all the pancakes are made. You may not use all the oil, but it’s unlikely you will use any more than this. (Macros are calculated on using the full 3 tablespoons.)

NOTE: You may be able to make two pancakes in the pan at the same time, but they may not hold their round shape as well. Also, these pancakes are not suitable for large sizes, as the ‘batter’ is very delicate. However, they are perfect for mini ones. These ones were approximately 10cm diameter.

Calories per serving = 240Cal
(4 mini pancakes, excl. garnishes)

Macros per serving (4 mini pancakes, excl. garnishes)

  • Fats 15g
     of which saturates        3g
  • Carbs 16g
     of which sugars            14g
  • Fibre 2g
  • Protein 2g

Allergens
Eggs
Wheat (may be found in the baking powder)


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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Grilled Veg Stack with Pesto Yogurt

Grilled Veg Stack with Pesto Yogurt
Serves 2

A fast, simple, posh vegetable stack that the vegetarians will love! Just be sure to source the vegetarian pesto which uses an alternative to Parmesan. Alternatively, stir harissa paste into the yogurt to make an equally delicious light meal / lunch!

Calories per serving = 306kCal

Macros per serving

  • Fats 5g
     of which saturates        3.6g
  • Carbs 9g
     of which sugars            12g
  • Fibre 3g
  • Protein 7g

Ingredients

1 medium aubergine, sliced
2 large black mushrooms
1 large beef tomato, sliced
1 tsp dried thyme
2 TB olive oil
2 TB basil pesto
100g fat-free plain yogurt
handful lettuce
handful rocket
salt and freshly ground black pepper

Method

  1. Preheat the oven to 180°C.
  2. Salt the sliced aubergines and place in a colander for 20 minutes. Pat dry and place on a large roasting tray along with the mushrooms and sliced tomato. Scatter over the dried thyme over the drizzle the olive oil evenly over.
  3. Bake for 20 minutes, ensuring the aubergines are cooked through.
  4. In the meantime, make the dressing by simply combining the pesto with the yogurt.
  5. To serve, generously season the grilled vegetables and assemble into a ‘stack’ over lettuce and rocket. Drizzle over the pesto dressing.


Allergens
Tree nuts
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.

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