Creamy Spinach & Garlic Chicken

Next up for a fresh and healthy 2017 is this delicious oven bake. With all the usual suspects in the line up – spinach, garlic, parmesan, this chicken wonder will leave you feeling full and satisfied. I have used coconut cream as the healthier alternative to regular cream here and it worked a treat but as always, this is more a guideline than a recipe so feel free to use whatever cream or cream alternative you want.

I loved making this dish as it was super easy to put together. I stormed home tonight after a full on day at work and big gym sesh and almost fell over with exhaustion but knew that dinner had to be cooked and was glad I had planned ahead with this one. I popped the oven on to preheat, prepared the chicken and the cream sauce as per the method below and threw this yummy looking dinner into the oven. Now with 40 minutes to kill, I got myself organised for tomorrow, showered and into my pjs and was back in the kitchen just i time for the oven timer to tweet.

And now I’m sitting here after enjoying this delish dinner telling you guys all about it and encouraging you to add this to your meal plan this week. Cheap and cheerful, this one is defo for the clean and healthy January menu.

Ingredients (Serves 4)

1kg (6-8 pieces) bone-in, skin-on Chicken Thighs
2 cups Fresh Spinach
1 can (330 ml) Coconut Cream
2 Cloves Garlic, crushed
1 Tbsp. Shaved Parmesan
1 Tsp. Corn Flour
Salt & Pepper to taste
Dash Olive Oil

Method

Preheat the oven to 180 degrees Celsius.
In a blender, processor or Nutribullet – whatever you have available – add the coconut cream, spinach, garlic, parmesan and seasoning and blend together until smooth and creamy.
Put the cream sauce to one side.
In a large pan, heat some olive oil and add the chicken thighs with the top side facing down.
Sear the thighs until brown and sealed and then turn them over.
Repeat the above step with this side of the thighs.
Once the chicken thighs have been sealed, place them bottom side down in a large oven dish.
Remove any remaining oil from the pan in which you seared the thighs and add the cream sauce (don’t wash the pan as it will be full of rich flavour from the chicken).
On a low heat, gently stir the cream sauce and add the corn flour to thicken.
Once the cream sauce has heat through, pour it over the chicken thighs waiting in the oven dish.
Add a sprinkle of seasoning over the chicken and place the oven dish on the middle shelf of the oven.
Leave the dish to bake in the oven for about 40 minutes.
Once thoroughly cooked, remove the dish from the oven.
Using a tongs, remove the chicken pieces from the dish and serve as desired.

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Curried Cauliflower & Potato

A hugely popular dish in its Indian Motherland, Potato & Cauliflower Curry or “Aloo Gobi” is a deliciously simple curry to whip up and is also great for those Meat-Free-Mondays or any other meals you would like to try al-veggie. I made this dish a few weeks ago and put it away in portions for lunch and ready-meals. The recipe below got me about 8 portions which is pretty great considering how little is required to put this together – you are defo getting serious bang for your buck!

Curries are such good dishes to make when you’re on a  budget or time poor and in need of something that will get that metabolism going. This one is packed with vegetables and spices so is a great all-rounder for when you want to get all your nutrients in and stay on top of your healthy meal plan.

Potatoes are a great addition to any curry, helping your curry sauce thicken and adding lots of texture. They’re also great in the classic Massaman Curry for those of you who venture to Thai cuisine for your curry fix. Cauliflower is such a superfood as it is and is welcome in any healthy meal you’re making if it fit the bill.

I also added some peas and green beans as they are a great filler for any curry. You can add other greens like snap peas, mange tout or baby broccoli too if you like 

Another great thing about this dish is that you don’t need to add a rice or noodle side-dish due to the presence of the potato and cauliflower. Now that’s not to say you can’t either – go for it if you want 

The great thing about a home-made curry is you can make it as mild or as spicy as you like so make sure to play around with the seasoning until your happy. Be careful too though as the flavour will develop as the curry cooks so try it intermittently to make sure it doesn’t get too hot for your taste buds.

Keep this in the fridge for up to 3 days and you can freeze it off too if you don’t think you’ll get through it all in this space of time. It defrosts quickly and reheats well so is an all-round great recipe for the quick and convenient health-at-home approach.

As always, enjoy my dears! xX

Ingredients

100ml Vegetable Stock in Water
1 Brown onion, chopped
2 Cloves Garlic, crushed
1 Tbsp. Tomato Puree
1 Large Cauliflower, broken into florets
1 Tbsp. Curry Powder
8 Baby Potatoes, quartered
1 cup Frozen Peas
1 cup Green Beans
1/2 Red Chilli, thinly sliced
Salt & Pepper to taste

Method

Add the chopped onions and crushed garlic to a heated, oiled pot on the hob and cook until the start to brown and are aromatic (about 1-2 minutes).
Add the stock water to the pot and bring to the boil.
Reduce to a low heat once bubbling.
Add the cauliflower florets, diced potatoes and curry powder to the pot and stir thoroughly.
Feel free to add a pinch of your favourite spices at this point too – maybe some chilli flakes for an extra kick?
Let the curry mix fuse and simmer for about 5 minutes.
Add the tomato purée and some more water if desired, stir through and leave to cook on low for about 10-15 minutes.
Do some taste testing during this time and add any seasoning you want to reach the perfect flavour.
Right at the end, add the peas, green beans and chopped red chilli.
Let these heat through for a couple of minutes and then remove the pot from the heat.
Your curry is now ready to serve-straight from pot to plate!

 

Roast Vegetable Lasagne

Lasagne is one of my all-time favourites comfort foods. It’s hearty and filling and packed with flavour. It’s a great one to make for meal prep too as it freezes well and one large lasagne tray can give you about 6 portions – ideal!

I have been packing in the carbs since the weather turned, I know I know, I’m so ashamed but I couldn’t fight the cravings any longer and these cold winter nights were just asking for it. So I wanted to balance out the badness a bit by adding more vegetables.

I tried a gorgeous Mediterranean lasagne in the Happy Pear restaurant during the summer and I also make a mean zucchini lasagne so I started the thought process with both of these ideas and the below was their love child.

A colourful combo of roast veg, tomato and white sauce and lots of cheese, this vegetarian lasagne alternative is definitely a Winning Winter Warmer of a meal.

It’s also economical to buy with all the ingredients coming to about €10 and its quick and simple to put together.

A basic jar of tomato sauce will do if you’re not up to making your own and I’ve also put in some different ways to create your own white sauce from scratch too if you want to keep up the healthy buzz.

I would also recommend using parmesan cheese to bank the calories but feel free to drown it in mozzarella if you so please. These sub-zero temperatures leave a little extra room for the good stuff 😉

I served mine with a few handfuls of spinach leaves and a drizzle of balsamic which went really well as a side. There’s loads going on in this dish though so it can be served on its own too if you want.

A lot of the recipes I was researching included eggplant but I’m not a fan so I didn’t use it but if you want to mix it up a little, there’s plenty more vegetables like eggplant you can use.

Whatever way you decide to make it, this dish is going to taste great and leave you feeling warm and full – enjoy!

 

Ingredients

2 Red onions, chopped into large wedges
1 Red Pepper, chopped
1 Green Pepper, chopped
1 Yellow Pepper, chopped
2 Zucchini, chopped
4 cloves Garlic, chopped
500 ml Tomato Sauce*
500 ml White / Bechamel Sauce*
225 grams Lasagne Sheets
50 grams Parmesan, finely grated
Salt & Pepper to taste
Dash of Olive Oil

Method

Preheat the oven to 220 Degrees Celsius.
In a large oven dish, mix all of the red onions, peppers and garlic with dash of oil and some seasoning.
Place the dish in the middle shelf of the oven and cook fr 30 minutes until the vegetables are soft.
Add some oil to a hot pan on the hob and fry the zucchini for about 4 minutes or until browned.
Transfer the fried zucchini to some kitchen towel and set aside.
After the 30 minutes, remove the roasted vegetables from the oven and add the zucchini.
Lower the oven to 200 Degrees Celsius.
If you are making your own tomato and white sauces from, do so now.
Here are the links to my own homemade sauces if you want to give them a try (the jars are usually OK too so whatever suits!)

Tomato Sauce:

https://clodaghscountertopblog.wordpress.com/2016/06/03/clos-bolognese-sauce/

You can just leave out the chopped veg – mushrooms, carrots and peppers. This will make a delish tomato sauce!

White Sauce:

https://clodaghscountertopblog.wordpress.com/2016/05/27/zucchini-lasagne/

There are a few white sauce alternatives you can use in this recipe. I also found this great link from another blogger’s website for lots of other white sauce ideas;

https://www.thehealthychef.com/2013/04/white-sauce-10-ways/


 

When both lasagne sauces are ready, remove half of the vegetable mix from the oven dish and spread the remaining veggies in one layer in the dish.
Pour half of the tomato sauce over the first layer of veggies and add a layer of lasagne sheets.
Add half of your white sauce mix.
Add the remaining veggies and repeat the step of adding tomato sauce, lasagne sheets and remaining white sauce.
Sprinkle the lasagne with the parmesan.
Place the lasagne in the oven and bake for about 40 minutes until golden brown.
Serve your delicious vegetable lasagne with some side salad or on its own, whatever way you want – there is so much going on in this dish!

 

Metabolic Monday – Mexican Bean Chilli

This Bank Holiday Monday was about getting super productive in the kitchen for me. Trying to find the time and energy to cook up all the yummy ideas that have been swirling around in my head the last few weeks has been next to impossible so I promised myself I would take this Halloween Day and dedicate it to my darling little Countertop that I love so much.

It’s funny, I’ve missed being able to post fun photos and yummy recipes the past couple of weeks and I have had the best day just cooking away in the kitchen today, splashing sauce everywhere and stirring in all this love I have for cooking into the big pot on the hob.

It’s so great to enjoy something so good for you this much, I really do love creating and cooking these meal ideas and I especially love sharing them with you all. I’ve felt so guilty the last couple of weeks about how little time I could give to the Countertop so today really was a good day. I couldn’t have thought of a better way to spend the day off.

I wanted my theme of recipes today to keep us all hot and fired up now that “Winter Is Coming” 🙂 My grocery shop this morning had lots of chillis and peppers and metabolism-friendly vegetables and there was an array of yellows, oranges and reds covering my trolley – the perfect colour scheme for the last day of Autumn and of course, Halloween.

A cheeky weekend of fun and food requires a sincere apology to my gut-health and I thought what better way to say sorry but with a nice, spicy vegetarian chilli. Lots of plant-based goodness combined in a large pot with lots of spice and flavour – the digestive system’s dream!

If you fancy a meat free feast that will leave you all fired up then give this baby a lash!!

Ingredients

1 large Brown Onion, chopped
½ Red Chilli, finely sliced
2 cloves Garlic, crushed
50 ml Vegetable Stock in Water
½ tsp. Chilli Powder (personal preference here)
1 Tbsp. Tomato Puree
1 Tbsp. Paprika
1 400g tin of Chopped Tomatoes
1 400g can Red Kidney Beans
1 400g can Cannellini Beans
2 Carrots, sliced
1 Red Pepper, sliced
1 Yellow Pepper, sliced
Salt & Pepper to taste
Method

Heat the stock water in a large pot on the hob.
Saute the onion, garlic and fresh chilli in the stock water for about 5 minutes.
Add your tomato puree, paprika and chilli powder to the mix and stir for about two minutes.
Pour in the tin of chopped tomatoes, rinsed and drained beans and sliced vegetables.
Stir the whole lot until all the flavour are combined together.
Add some salt and pepper to taste to your liking (add more chilli if you’re like me and cant get enough).
Lower the heat on the hob, cover your chilli pot and let the mix simmer for about 20-30 minutes – until the veggies are tender.

This dish is absolutely packed with fiber and carbohydrate (don’t worry, it’s the good kind you get from your veggies) so I haven’t served it with anything – just chomping down on a nice big bowl of chilli here while I type this but if you do want to add a little something, I would recommend serving it with some brown rice.

Honey Soy Chicken

So we are well into Autumn at this stage and I have lots of new recipes I want to share with you all. I’ll admit I have been a bit neglectful of my Countertop as life has been pretty hectic the last couple of weeks. But the dust has now settled and I am back sharing with you all my latest flavour favourites.
We all associate Autumn and Winter with big steamy bowls of stew and soup and as much as I love these kinds of dishes and have shared my take on some of these with you already, I thought I would take a little detour and share with you one of my top ten favourite meals. I know my Aussie readers will like this one as Japanese food is so popular on that side of the world and you guys are also just coming into your Summer months and wont be cooking any soups any time soon! We are not jealous at all over here are we??!! 

It’s clear to you guys by now that I am a bit obsessed with Asian food. The flavours are amazing and they’re usually very easy and economical to cook so for me, it makes so much sense to love this food!
Although I have yet to master Japanese dishes, this one I found to be so easy and just so good to taste! Honey Soy Chicken or Teriyaki Chicken upholds the Japanese cooking ethos perfectly with clean, basic flavours and ingredients that combine to give you an amazing fusion of flavour and taste with the finished product. I was so pleasantly surprised when I started researching this dish at how simple and minimal the ingredients were.

It makes for a great meal prep dish as it has a great balance of protein, carbs, fats and lots of veggies. I made 5 portions and froze them off, taking one out each night for a week of work and it was such a nice lunch! Plenty of envious faces in the canteen.

This is a good one for newbies at the meal prep game or even the Asian cooking game as the flavours are not too overpowering or spicy.

All in all its just a fab dish and you just have to try it out for yourselves!!
As always, I would love and feedback you might have or photos of your finished product so don’t be shy!

Ingredients

450 grams skinless, boneless Chicken Breasts
1 clove garlic, crushed
200 ml Soy Sauce
90 ml Honey
3 Tbsp. Sesame Seeds
2 cups Brocolli Florets
1 Green Pepper, sliced
1 Red Pepper, sliced
1 Brown Onion, sliced
200 grams Brown Rice, uncooked
100 grams Red and Black Quinoa Mix, uncooked
Dash Olive Oil
Salt & Pepper to taste

Method

In separate pots on the hob, follow the instructions on both the brown rice and quinoa mix and cook both accordingly.
Heat the olive oil on a large frying pan or wok.
While waiting for the oil to heat, dice your chicken fillets into nice, bite size pieces.
Add the chicken to the frying pan and start to cook, stirring consistently.
Add the crushed garlic, salt and pepper to the chicken.
As the chicken starts to brown, add the soy sauce, honey and sesame seeds to the pan and stir to evenly distribute.
Continue to cook until chicken is cooked thoroughly.
Using a tongs, remove your chicken pieces but keep the honey soy sauce in the pan.
Reduce the heat to low.
Check your rice and quinoa, how are they doing?
Add your peppers, onion and broccoli to the pan and toss through the sauce to coat evenly.
If the chicken drank up a lot of the sauce, feel free to add a dash more of both the soy sauce and honey.
If the pan you are using has a lid, cover your pan and leave to steam/simmer for about 5 minutes.
If it doesn’t have a lid, transfer the whole mix to a pot that does have a lid and then steam/simmer for about 5 minutes.
The trick is to cook the veg for as little as possible to retain as much nutrition as possible.
As soon as they soften, remove from the heat.
Your rice and quinoa should be also done by now.
Add the quinoa with some salt and pepper to taste to the rice and mix thoroughly.
Quinoa and brown rice are a brilliant combination of carbs to keep you feeling full of fiber and energy.

The quantity of ingredients above should get you about 4-6 portions of this delicious dish.
Fill either your plate or lunchbox with ¼ rice, ¼ chicken and ½ veg and you have got yourself a well balanced and seriously tasty meal.

Bangin’ Blackbean Burgers

The idea for this recipe came from a few different sources over the past couple of weeks.

My sister and I visited The Happy Pear café in Greystones, Co. Wicklow a few weeks ago where they were being served and although I didn’t order one on my visit, I saw plenty of other people get them and they didn’t last long on their plates.

I’ve also been looking into ways to introduce new sources of protein other than chicken and turkey onto my plate and plant-based proteins and legumes kept popping up in my research.

This research also ties in with the new list of foods I can and can’t have due to my extensive food allergies and it ticks all the boxes!

Several Food Bloggers that I admire and take inspiration from have also tried their hand at this recipe so I figured I’d review several versions of this recipe and create my own.

 So I had the packet of black beans sitting in the pantry for the last couple of weeks and just couldn’t seem to find an appropriate time to try these bad boys out. The last few weeks and especially weekends have been pretty hectic for me with work and social plans and I wanted to dedicate my whole self to this experiment. The perfect opportunity came up at the weekend when a long lost friend made last minute plans for a flying visit and I decided to treat her to something special and homemade instead of heading out for dinner. I spent most of the Saturday morning prepping and tasting and setting and they were ready to cook just in time for my dear friend to arrive.

 We enjoyed the burgers with a lovely spiralized salad, sweet potato fries and a cool, crisp glass of white wine while we caught up with each other.

They were absolutely delicious if I do say so myself and I had a really strong feeling of fullness when I was finished, which is always a good sign!

IMG_1389

Ingredients

200 grams dried black beans, rinsed and strained
1 Litre of boiling water
Dash of Olive Oil
1 medium – large brown onion
1 clove Garlic
2 Carrots
½ cup almond flour, rolled oats, breadcrumbs
1 Tbsp. Soy Sauce
1 Tsp. Ground Cumin
½ Tsp. Ground Coriander
½ Tsp. Chili Flakes
¼ Tsp. Cayenne Pepper
Salt & Pepper to taste

To Serve:
Sliced tomato, grated cheddar, gem lettuce leaves, red onion, burger bun or whatever other condiments you like to serve with a burger patty.

Method

Add rinsed black beans to a large pot on the hob, add water and cook the black beans according to the packet instructions.
While waiting for the black beans to cook, chop the onion and garlic very finely and place to one side.
Shred or grate the carrots and also place to one side separate to the onion and garlic.
Combine herbs and spices in a small bowl and mix together.
Heat olive oil on a frying pan and once hot, add the onion, garlic, salt and pepper.
Once the onion is translucent, add shredded carrots and spice mix and cook until carrots are soft.
Remove pan from the heat.
When the black beans are cooked, rinse and drain and pour into a large mixing bowl.
Mash the black beans using a potato masher and add the contents of the frying pan.
Also add the soy sauce and almond flour/rolled oats and combine the entire mix thoroughly and evenly.
Create 4-6 burger patties depending on how big you want them by taking a large chunk of the mix and forming the patty in your hand.
Wrap each patty in cling film and place in the fridge for about 1 – ½ hours or in the freezer for 30 minutes to set.
When ready, heat some oil on a frying pan again and cook each patty for about 4-5 minutes each side.
Once cooked and heated through, remove from the heat and serve as desired.

Chicken & Lentil Hot Pot

Last week was the week before pay day for me so there were slim pickin’s in the pantry.
I always to try to keep my budget meals as healthy as possible and not resort to giant bowls of pasta so I had a look at what I had and thought about what I fancied eating.
The result was this really hearty and wholesome hot pot or stew that I packed out with chunky veggies and lentils along with chicken thighs and it tasted great.
I used the right combo of ingredients to keep me feeling full for hours but I still found myself going back for more as it was just so yum.
This is a real Sunday kind of dinner or cold day dinner as it’s super comforting and full of flavour.
You can make up a bulk batch and freeze some off too.
The only thing I would say with this one is that it doesn’t keep for too long so decide before you start cooking what you’re going to do with the batch.
I would advise to keep it up to two days in the fridge or else freeze straight away after you’ve had you first serve.
Don’t be put off by this however as it’s highly unlikely the hot pot will last this long if you make it right, I even had it for breakfast the next morning!

Ingredients

400 grams boneless, skinless Chicken Thighs
300 grams Red Lentils, uncooked but rinsed
1 Brown Onion, roughly chopped
2 cloves Garlic, roughly chopped
1 Litre Vegetable or Chicken Stock or 50/50
3 Carrots, chopped
4 Celery Stalks, chopped
1 Tsp. Dried Ginger
1 Tbsp. Chili Flakes
1 Tbsp. Paprika
1 Tsp. Ground Coriander
Salt & Pepper to taste
(play around with your seasoning as much as you like, you don’t have to stick the above measurements)
1 Tbsp. Olive Oil
1 handful of Fresh Coriander to serve

Method

Heat the olive oil in a large pot and add the onions and garlic.
Once the onions and garlic are aromatic and starting to brown, add the chicken fillets to the pot and cook until seared.
Pour in the stock and add your carrots and celery.
Add your seasoning to taste and cook on low for about 10 minutes, stirring occasionally.
Pour in the rinsed red lentils and give the pot a good stir.
Leave the pot to bubble away on a low heat for another 10-15 minutes, doing taste tests along the way until your happy with the flavour.
(I wanted to go for a bit of an Asian flavour as it is Summer so see if you can get that too)
Once you’re happy with the taste and your chicken is thoroughly cooked, serve your stew with some fresh coriander sprinkled on top.
Delish!

Turkey & Quinoa Stuffed Peppers

I’m always thinking of new ways to use my favourite lean ingredients for my main meals so that I don’t grow tired of the same food day-in-day-out and to keep myself interested in healthy eating.
I’ve been on the Turkey Burger train the last few months and as tasty as they are, I wanted to find other ways to use turkey mince so that I can mix it up week to week.
My other lunch staple is always Spinach and then I’ll always use whatever else is in the fridge to make some sort of meal out of these guys.
So my latest idea was to give Stuffed Peppers a try. They always look so pretty and when you break down the ingredients I figured you can make them to be good and healthy so I said I’d give them a go.
I was pretty chuffed with the finished product and again they’re quick to make and cheap to buy so 10/10 all ‘round.
Enjoy folks!!

Ingredients

400 grams Lean Turkey Mince
100 grams Quinoa, uncooked
300 ml Chicken Stock
4 large Peppers, halved and deseeded
4 cubes Frozen Spinach
25 grams Feta, crumbled
1 Tsp. Onion Granules
1 Tsp. Garlic Powder
½ Tsp. Chili Flakes
Salt & Pepper to taste

Method

Preheat the oven to 200 Degrees C and line an oven tray with greased tin foil.
In a pot, cook quinoa in the chicken stock as per the packet instructions.
While the quinoa is cooking, heat some olive oil on a pan and fry the turkey mice.
Pour some boiling water over the frozen spinach and leave to defrost for a couple of minutes.
Drain the spinach of any excess water and add to the turkey.
Add all of the seasoning and stir through.
Cook until the mince has begun to brown and leave to one side.
Making sure your peppers have been hollowed out, place them on the oven tray.
When your quinoa has been cooked through, transfer from the pot and add it to the turkey mix and stir in.
Use a spoon to scoop the turkey and quinoa mix from the pan and fill each of the halved peppers.
When all of the peppers have been filled, sprinkle the crumbled feta on the top of each pepper.
Place your oven tray on the middle shelf of the oven and roast the stuffed peppers for 10-15 minutes or until the feta has started to brown.
Remove the tray from the oven and serve immediately.

IMG_0911

I’m having mine this week with fresh spinach and steamed asparagus and its delish!

IMG_0916

Homemade Fit Food- Blueberry Power Muffins

The next instalment of my Fit Food Series are the little beauties I like to call Blueberry Power Muffins.
This Fit Food has a similar recipe to my Porridge Bread so if you’ve tried that you’ll know they’re cheap and cheerful to whack together.
My Power Muffins are packed with energy, protein and anti-oxidants so they’re well worth giving a go.
Have Fun!

Ingredients

1 x 500  ml cup Greek Style Yogurt
2 cup Porridge Oats (rinse out yogurt tub and fill twice with oats)
1 Tsp. Baking Soda
1 Tbsp. Stevia Sweetener
1 small punnet Fresh Blueberries
1 Tbsp. Chia Seeds
1 egg, beaten
Olive Oil Cooking Spray

Method

Preheat the oven to 180 Degrees C.
Spray a muffin tray with olive oil spray and set to one side.
In a large mixing bowl, add yogurt, baking soda and stevia sweetener and stir briskly until the mix starts to rise.
Pour oats in gradually and stir until fully covered by yogurt.
Add blueberries and beaten egg and continue to mix until you’ve created an even dough-like mixture.
Scoop out the mix bit by bit into the muffin cases until all the mix has been used up.
Sprinkle the chia seeds and some porridge oats over each muffin and push down with the back of a spoon so they’ll stick.
Pop the muffin tray in the oven and bake for about 20-25 minutes.’
They may need a little longer so judge this by how moist the dough in the middle of one muffin is until you’re happy they’re cooked though.
Once cooked, leave the muffins to cool on a wire rack for a few minutes.

These Power Muffins are great to throw in your lunch box or gym bag and have as a mid-morning or pre workout snack.
Leave a comment and let me know what you think 😉

Eggtastic Meal Prep Ideas

Mini Egg Muffins

These little bundles of joy are a really good way to increase your daily protein intake. I’m a huge fan of them because of their simple and flexible recipe that can be interpreted any way you want with whatever ingredients you love. A great addition to any meal preppers menu, egg muffins can be eaten as a healthy snack or for breakfast. They freeze well too so feel free to cook up as big a batch as you like.
Here I’m going to give you a quick low down on the base recipe but keep in mind you can add pretty much whatever you like to them after that.

Ingredients

12 medium – large eggs
Salt and Pepper to taste
Dash of Olive Oil or knob of real butter
Chosen selection of extra fillings (see further down for some examples)

Method

Preheat your oven to 180 degrees C.
Crack all of the eggs into a large mixing bowl, add your seasoning and whisk!
Using either your olive oil or bit of butter, grease up a 12-hole muffin tray.
Place a small handful of your chosen fillings into each muffin hole – about ½ way full.
Pour in your egg mixture until almost to the top of each muffin hole.
Pop the muffin tray on to the middle shelf of your oven and bake for 25-30 minutes or until each egg muffin has risen and has begun to brown.
To make sure they are cooked throughout, use a metal skewer or something similar and pop into the muffin and remove. If the skewer has some egg mix on it, leave to cook a little longer.
Once cooked, remove the muffin tray and leave to cool.
Serve immediately or if it’s for meal prep, pop in the fridge until cold then pack away in some lunchboxes.
These egg muffins are good for about 2-3 days from fresh and can be reheated or eaten cold.

My favourite egg muffin combos are as follows;

Ham and Cheese (obvs)
Feta
Chorizo
Tomato
Spinach
Mushroom
Pesto
Mixed Peppers
Pumpkin Seeds
Quinoa

These are just a few examples of my favourites and can be mixed and matched whatever way you like.

IMG_0391

Frittata

Frittata is another wonderful way to increase your daily intake of protein and is a super healthy and easy meal to make.
Similar to our Egg Muffins, Frittata can be whipped up in just a few minutes and can be served immediately or stored for meal prep.
Frittata is also a handy way to use up any veg you have in the fridge or even the last few spoonfuls of pesto.
Frittata is like a giant egg muffin so the recipe is almost identical;

Ingredients

6+ medium – large eggs (depending on big you want your frittata to be e.g. 6 eggs will fill a bread loaf tin, 12 eggs will fill a quiche dish etc)
Salt and Pepper to taste
Dash of Olive Oil or knob of real butter
Chosen selection of extra fillings (see further down for some examples)

Method

Preheat your oven to 180 degrees C.
Crack all of the eggs into a large mixing bowl, add your seasoning and whisk!
Using either your olive oil or bit of butter, grease up your baking dish.
I use a bread loaf tin with about 6 eggs and get around 4-6 slices from this.
Spread your choice of fillings evenly into your baking dish until about half way full.
Pour in your egg mixture until almost to the top, around ¾ of the way.
Pop the loaf tin on to the middle shelf of your oven and bake for 25-30 minutes or until the frittata has risen and has begun to brown.
To make sure it is cooked throughout, use a metal skewer or something similar and pop into the centre of the frittata and remove. If the skewer has some egg mix on it, leave to cook a little longer.
Once cooked, remove the loaf tin and leave to cool.
Serve immediately or if it’s for meal prep, pop in the fridge until cold then pack away in some lunchboxes.
Frittata is good for about 2-3 days from fresh and can be reheated or eaten cold.
It tastes great served with some fresh garden salad or even with sweet potato fries for a main meal.

Examples of some Frittata Fillings:

Ham and Cheese
Feta
Chorizo
Tomato
Spinach
Mushroom
Pesto
Mixed Peppers
Butternut Squash
Red Onion
Goats Cheese
Pumpkin Seeds

 

 

 

 

 

Lean and Mean Turkey Burgers

These bad boys are all the rage these days and with good reason. Turkey is low in fat and high in protein and will keep you feeling full for hours.
Turkey burgers are a great meal prep food too, they don’t take long at all to make and won’t take up too much space in the freezer either.
Serve them with a salad or chop it up through an omelette and you’re on to a winner.

Ingredients

500 grams Turkey Mince
1 egg, beaten
1/4 cup almond flour
1/2 Tsp. Paprika
1 Tsp. Garlic Powder
1/2 Tsp. Salt
1/2 Tsp. Pepper
(I sometimes like to add a dash of Frank’s Hot Sauce too for some extra bite)

Method

In a large mixing bowl, add all of your ingredients and mush it all up!
Once evenly mushed, take a handful of the turkey mix and compress tightly in your hands to get rid of any air pockets and roll into a ball.
(You can stop at this stage of you want to make turkey meatballs)
Once you’ve made a nice tight meatball, place it on the countertop and press down with the palm of your hand to make a patty.
It’s up to you how thick you want your party to be at this stage, I personally like mine quite thick but just be sure you cook them all the way through if you do choose to have them this way.
Continue this step until all your mix has been used up.
500 grams usually gets me about 6 burgers.
If you’re meal prepping, only cook for about 2-3 days worth of the batch.
You can freeze the rest and take them out the night before your midweek meal prep.
I prefer to cook mine under the grill for about ten minutes but if you want to oven cook them, do so at about 160 Degrees C for about 12-15 minutes.
Keep an eye on them though as turkey tends to dry out quickly once it starts to be over done.

IMG_0791

If you’re having meatballs, try cooking them on the pan or in the oven with the same instructions as above. The meatballs go great with my bolognese sauce, I’ll be posting this recipe later in the week.

Seasoning is key with these guys too so play around with what you want to add to make your own special flave.