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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Clo’s Chicken Pie

Happy New Year to all you Lovely Humans! If you are reading this, I hope you have read some of my other posts and if so, I would like to first of all thank you for even bothering 🙂 This blog started as something to do at the weekends, to share my love of cooking and develop my knowledge of healthy food, its benefits to my health and how to make it good enough to eat. I honestly have no idea if people are even reading it so if you are, thank you.

One of my 2017 Resolutions is to develop this blog more and explore other ways that I can share the benefits of healthy eating – and healthy cooking – with you all. I am almost finished a course in Nutrition and Food Science that I have found so informative and interesting. I have been jotting down so many new ideas for The Countertop so “watch this space” – lots of exciting posts and delicious recipes will be coming your way in 2017 if you stick with me.

So, I thought I would kick of the New Year with an easy one – the humble Chicken Pie. If like me, you are not fully ready to dive feet first into Clean January but want to ease yourself in instead, then this recipe is perfect! This pie has all the elements of an indulgent meal but it is in-fact quite the opposite. When you break it down, the ingredients are all generally very healthy – chicken breast, spinach, almonds. Yes, the pastry might be a tad indulgent but when weighed out against the rest of the ingredients you will have nothing to feel bad about. The trick here is the mixture’s sauce. It will look and taste like you’ve landed a pint of double cream over the chicken pieces when you have really just combined some yummy almonds and chicken stock together! I was very excited when this experiment worked and the result really is delicious.

It would be a great Sunday Dinner if you are at a loss as to what to cook today. It is a simple recipe with a truly comforting and tasty end result and will help you settle into Sunday evening nicely.

So I urge you all to give this one a go – a true comfort food to get us all back on track for a brand new year full of possibilities! xx

Ingredients (Serves 4)

320 gram Ready-Made Puff Pastry Roll
3 Skinless, Boneless Chicken Breast Fillets
2 cups Fresh Spinach Leaves
60 -80 grams Almonds
500 ml Chicken Stock in Water
1 Tbsp. Corn Flour
1 Brown Onion, coarsely chopped
1 Clove Garlic, crushed
Dash Olive Oil
Salt & Pepper to season
1 Tsp. Dried Parsley

Method

Preheat the oven to 180 Degrees Celcius.
Grease a small-medium size oven dish and put to one side.
Chop the chicken fillets into small chunks.
Heat the olive oil on a frying pan on the hob.
Add the chopped onion and chicken pieces to the pan and fry until the chicken is cooked through and has browned.
Remove the pan from the heat.
In a food blender, processor, Nutribullet (whatever you have available), add the chicken stock, crushed garlic, almonds, dried parsley and seasoning.
Blend this mixture until it becomes smooth and creamy – add a little more almonds or stock until you reach your desired consistency.
Once you are happy with your sauce, return the frying pan to the heat and add the sauce.
Reduce the hob to a medium heat and stir the filling consistently for about a minute.
It is at this stage that you can use your own judgement – if you think the mixture needs some corn flour to thicken or more seasoning etc, play around with it at this point.
Once you are happy with the mixture, stir in the Spinach leaves and remove the pan from the heat.
Roll out the pre-rolled pastry and cut it out to cover the oven dish – leaving an extra few centimetres to cover the edges.
Pour the chicken filling from the pan into the oven dish.
Cover the mixture with the puff pastry, securing it tightly over the edges of the dish.
Place the dish on the middle shelf of the oven and cook as per the pastry’s cooking instructions (about 40 minutes usually).
Once the pastry has cooked through, remove this delicious pie from the oven and serve.
This will go great with many different sides. Try some fresh salad, sweet potato fries or steamed broccoli.
Delish!

 

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!

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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.

Hot Salmon Salad

I have been eating copious amounts of chicken recently so I wanted to switch over to something lighter for a change and I thus thought of salmon fillets. Salmon is one of the only fish I can now have on my new list of allowed foods so I wanted to play around with it a bit and not just steam it with some veg every day.
Salmon is such a great protein to put on your plate with its vast amount of nutritional value and super health benefits. Salmon’s high omega 3 content is one of its most notable attributes. Omega 3 fatty acids contribute to the healthy function of our brain with salmon being commonly referred to as “Brain Food”. This can also assist with the healthy function of the cardiovascular system, bone joints and an overall feeling of wellness.
Oily Fish that are high in omega 3 such as salmon are also said to contribute to the reduction of heart disease, cancer, depression, high blood pressure and arthritis.

Salmon is also crazy high in protein so it is an excellent choice when filling your plate with a healthy meal that will fuel you and keep you full for hours. There are 20 grams of protein in every 100 grams of salmon which is pretty awesome!
I have to say, in this recipe I cooked up 250 grams of salmon and had to divide the finished meal into two portions as I was absolutely full to the brim half way through! Anyone who eats with me will tell you that’s pretty hard to accomplish!

So with all my recipes, I wanted to get a bit creative but make sure I would be satisfied and full after I’d eaten. I also had to be mindful that I had to stick to the list of allowed foods to make this a dish I could share with you all but also enjoy myself as part of my diet.

The end result was my Hot Salmon Salad that was really delicious, easy to make, cheap to shop for and kept me full all evening – everything Clodagh’s Countertop is about! Hope you like it 😉

Ingredients

125 gram approx. fresh Salmon Fillet
100 grams dried Quinoa*
300 ml Vegetable Stock
1 ½ cup Frozen or Fresh Spinach
½ Fresh Red Chili
1 Tbsp. Soy Sauce
Salt & Pepper to taste

*I actually used the Tesco 60 second microwavable pouch of red quinoa and bulgur wheat for this and it worked perfectly but use the above size portion if you are cooking from scratch.

Method

In a pot, bring 300 ml vegetable stock to the boil and add the dried quinoa.
Cook quinoa in the stock as per packet instructions until all the water has been absorbed.
While the quinoa is cooking, steam the salmon fillet until cooked through.
I use the microwave steam bags for about 4 ½ minutes with some lemon juice but you can also use the more conventional method of using the steam pot on the hob.
To do so, add some water to a pot and place the steam pot over the water.
Carefully place the salmon fillet on the base of the steam pot above the boiling water and place a lid over the steam pot.
Steam the salmon fillet for about 5 minutes or until cooked through fully.
If using frozen spinach, add this to a pot of boiling water on the hob and cook through for about 3-4 minutes. Drain.
If using fresh spinach, also add to a pot of boiling water but only cook for about 1-2 minutes and drain.
In a bowl, add the cooked quinoa, salmon and drained spinach.
Add soy sauce and seasoning and toss until evenly mixed.
Thinly slice the red chili and deseed then garnish your salad with it.

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This can be enjoyed immediately and piping hot and can also be eaten later when warm or even cold – whatever you fancy!

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!

Homemade Fit Food – Peanut Butter Dip

This little winner is so simple to make and will help you keep on track with all the healthy changes you’ve been making.
Packed with protein and energy, this dip will fill you nicely before or after a workout or will wait quietly for you in the fridge for when you have a burst of craves.
Give it a lash and let me know what you reckon?!

Ingredients

½ cup (Low Fat) Greek Yogurt
¼ cup good quality Peanut Butter (crunchy is better in my opinion for this but up to you!)
½ Tbsp. Lemon Juice

Method

Not even a recipe guys, throw all 3 ingredients into the blender or Nutribullet or even use a bit of elbow grease and mix until even.
Chop up some fruit or veg or whatever you want to dip in and enjoy the yummy goodness 🙂

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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.

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

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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 😉

Homemade Hummus

When making small changes to your diet to become healthier, another ideal food to add to the menu is Hummus. Hummus is mainly made from Chick Peas that are packed with protein, fibre and omega 3.
You can use it as a trusty condiment for snacks or as an alternative dip or side sauce for more substantial meals. One of the most well known ways to have hummus is with carrot batons but I also like to use it as an alternative to mayonnaise or butter on (porridge) bread, crackers, wraps. My favourite way to have it is with Falafel as a side sauce. The two are a match made in heaven.

You can also vary the flavours of hummus you have if you want to keep it interesting and enticing.
Flavours such as garlic & lemon, roast carrot, red pepper and my favourite, beetroot, are just some examples of how you can spice it up.

Here are the basic instructions to make it and I’ll include some tips on how to add the extra flavours further down.

Ingredients

1 tin Chick Peas, rinsed
2 cloves Garlic, peeled
Juice of 1 Lemon
2 Tbsp. Tahini
Pinch of Ground Cumin
1.5 Tbsp. Olive Oil
3 Tbsp. Water
Salt & Pepper to taste

Method

Simply combine all these ingredients into a food processor, blender or Nutribullet
and whizz until you reach the consistency you want.
You may need to add a tipple more of water or olive oil so keep going until you’re happy with how it looks.
Do a taste test and see if you want to add a bit more seasoning, its totes up to you how you want it to taste!

If you want to mix it up and make some beautifully coloured and flavoured hummus to show off, the recipe is easy to add to.

For roast carrot, pepper or beetroot hummus, simply chop up your chosen vegetable into small chunks, spread out on a baking tray and cook for 10-15 minutes.
After you have made your base hummus, add the roast veg to the mixer and whizz it through.

For lemon & garlic hummus or sundried tomato and basil, again just chop up your desired ingredients and add them to the base hummus to combine.

Once you’ve made the base recipe, its hard to go wrong with adding different flavours so have some fun with it and enjoy the end result!

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.

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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.

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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.