Dinner
Mexicali Chicken
1 tablespoon Dijon mustard
1 tsp coconut oil
half a cup bottled salsa
1 tablespoon fresh lime juice
half a ripe avocado, cubed
2 tbsp thinly sliced green onions
1 chicken breast, served in halves
Spread mustard over one side of the chicken breasts. Heat oil in a large skillet. Add chicken breast, with mustard side down, cook 4 min. Turn chicken over. Reduce heat to medium. Combine the salsa and lime juice; spoon over around chicken. Simmer uncovered until chicken is cooked through and sauce thickens, 6-8 min. Transfer chicken to a serving plate. Cook the remaining pan juices in skillet over high heat until slightly reduced, about 30 sec. Spoon juices over the chicken, top with avocado and garnish with green onions.
Add more vegetables or chicken if desired.
P: 31 F: 14.8 C: 9 Kcal: 322
1 tablespoon Dijon mustard
1 tsp coconut oil
half a cup bottled salsa
1 tablespoon fresh lime juice
half a ripe avocado, cubed
2 tbsp thinly sliced green onions
1 chicken breast, served in halves
Spread mustard over one side of the chicken breasts. Heat oil in a large skillet. Add chicken breast, with mustard side down, cook 4 min. Turn chicken over. Reduce heat to medium. Combine the salsa and lime juice; spoon over around chicken. Simmer uncovered until chicken is cooked through and sauce thickens, 6-8 min. Transfer chicken to a serving plate. Cook the remaining pan juices in skillet over high heat until slightly reduced, about 30 sec. Spoon juices over the chicken, top with avocado and garnish with green onions.
Add more vegetables or chicken if desired.
P: 31 F: 14.8 C: 9 Kcal: 322
Salmon with wheat free Tamari sauce
1 salmon fillet
wheat free tamari sauce
sesame seeds
1 small zucchini thinly sliced
2 scallions chopped
1tsp coconut oil
Combine 5 tablespoons of the Tamari sauce and fish in a zip top plastic bag. Seal and marinate for 20 min. Toast sesame seeds in a large skillet over medium heat, and set aside. Drain fish. Add fish to skillet and cook 5 min. Turn and cook for 5 more min over medium-low heat. Remove from skillet. Add the zucchini, scallions and coconut oil to skillet. Sauté until lightly browned. Stir in 2 tablespoons of the Tamari sauce. Sprinkle with sesame seeds and serve with salmon.
You can also add more vegetables to this dish or more salmon.
P: 40 F: 16 C: 11g Kcal: 376
1 salmon fillet
wheat free tamari sauce
sesame seeds
1 small zucchini thinly sliced
2 scallions chopped
1tsp coconut oil
Combine 5 tablespoons of the Tamari sauce and fish in a zip top plastic bag. Seal and marinate for 20 min. Toast sesame seeds in a large skillet over medium heat, and set aside. Drain fish. Add fish to skillet and cook 5 min. Turn and cook for 5 more min over medium-low heat. Remove from skillet. Add the zucchini, scallions and coconut oil to skillet. Sauté until lightly browned. Stir in 2 tablespoons of the Tamari sauce. Sprinkle with sesame seeds and serve with salmon.
You can also add more vegetables to this dish or more salmon.
P: 40 F: 16 C: 11g Kcal: 376
Minced Beef with Pasata
125g organic lean quality minced beef
1 clove of garlic
half an onion finely chopped
1tbsp chili powder
200ml organic 100% tomatoes pasata
black pepper to season
5 small heads of broccoli
3 sliced tomatoes
half a zucchini
half a beef stock cube
half a green bell pepper chopped
1tsp coconut oil
Head pan and add coconut oil. Sauté the onions for few min then add the garlic and the mince. Cook for a 5 min then at the rest apart from the broccoli. Cook for 10 min then add broccoli.
P: 30 F: 20.5 C: 16 Kcal: 385
125g organic lean quality minced beef
1 clove of garlic
half an onion finely chopped
1tbsp chili powder
200ml organic 100% tomatoes pasata
black pepper to season
5 small heads of broccoli
3 sliced tomatoes
half a zucchini
half a beef stock cube
half a green bell pepper chopped
1tsp coconut oil
Head pan and add coconut oil. Sauté the onions for few min then add the garlic and the mince. Cook for a 5 min then at the rest apart from the broccoli. Cook for 10 min then add broccoli.
P: 30 F: 20.5 C: 16 Kcal: 385
Roasted Turkey and steamed Broccoli
150g of turkey breast
65g carrots chopped
25g celery chopped
40g of onion chopped
2 bay leaves
cayenne pepper
black pepper for seasoning
1 cubes chicken stock in a cup with boiling water
200g steamed/boiled broccoli
Preheat oven to 180C. Place turkey in a roasting tin on top of a bed of carrots, celery, onion and bay leaves. Season with cayenne and black pepper. Pour the stock over. Roast for about 20 min. Remove from oven. Slice the turkey and serve with vegetables and the broccoli. When boiling broccoli, bring water to boil and place broccoli in for no more than 1 min.
P: 46 F: 3 C: 16 Kcal: 304
150g of turkey breast
65g carrots chopped
25g celery chopped
40g of onion chopped
2 bay leaves
cayenne pepper
black pepper for seasoning
1 cubes chicken stock in a cup with boiling water
200g steamed/boiled broccoli
Preheat oven to 180C. Place turkey in a roasting tin on top of a bed of carrots, celery, onion and bay leaves. Season with cayenne and black pepper. Pour the stock over. Roast for about 20 min. Remove from oven. Slice the turkey and serve with vegetables and the broccoli. When boiling broccoli, bring water to boil and place broccoli in for no more than 1 min.
P: 46 F: 3 C: 16 Kcal: 304
Almond crusted chicken breast
1 chicken breast
15 unsalted almonds
1 tbsp coconut oil
1 tbsp lemon juice
1 garlic clove
1 tsp dried rosemary.
2 carrots
few little broccoli and cauliflower heads
Preheat oven 220C. Place the almonds,coconut oil, rosemary, lemon juice and garlic into a food processor and mix until turned into a thick paste. Halve the chicken breasts and spread on the breasts. Cook for about 10 min. Serve with steamed/boiled broccoli, cauliflower and carrot.
P: 30 F: 16.8 C: 11 Kcal: 475
1 chicken breast
15 unsalted almonds
1 tbsp coconut oil
1 tbsp lemon juice
1 garlic clove
1 tsp dried rosemary.
2 carrots
few little broccoli and cauliflower heads
Preheat oven 220C. Place the almonds,coconut oil, rosemary, lemon juice and garlic into a food processor and mix until turned into a thick paste. Halve the chicken breasts and spread on the breasts. Cook for about 10 min. Serve with steamed/boiled broccoli, cauliflower and carrot.
P: 30 F: 16.8 C: 11 Kcal: 475
Baked Chicken Thighs with Vegetables
2 chicken thighs skinless boneless
2 tomatoes
1 zucchini
1 red bell pepper
1 clove garlic
2 carrots
5 little broccoli heads
half a can of kidney beans
1 tbsp coconut oil
Preheat oven 220C. Coconut oil on a baking tray and the chicken thighs. Put in the oven. 20 min in add the tomatoes, zucchini, pepper and garlic on the baking tray. Further 10 min in add the kidney beans. Bake for extra 5 min.
Same time boil the carrots and last 30 sec add the broccoli in.
P: 45.5 F: 10.6 C: 26 Kcal: 633
2 chicken thighs skinless boneless
2 tomatoes
1 zucchini
1 red bell pepper
1 clove garlic
2 carrots
5 little broccoli heads
half a can of kidney beans
1 tbsp coconut oil
Preheat oven 220C. Coconut oil on a baking tray and the chicken thighs. Put in the oven. 20 min in add the tomatoes, zucchini, pepper and garlic on the baking tray. Further 10 min in add the kidney beans. Bake for extra 5 min.
Same time boil the carrots and last 30 sec add the broccoli in.
P: 45.5 F: 10.6 C: 26 Kcal: 633
Chicken Mini Fillets in Pesto with Goats Cheese Feta, Kidney Beans and Broccoli.
Put a little bit of coconut oil in a tray.
Then place the Chick mini fillets ( as many as you will eat ) in the tray and pencil a thick layer of green pesto.
Take the feta and cut it in little pieces and throw over the chicken.
Place in the oven.
Cook for about 20 min.
Then wash and drain kidney beans and add to the tray.
Cut down broccoli, and just for the last minute tops add them to the tray.
- So you can watch the chicken and when you can see its about 5 min from being ready, you throwin the kidney beans. And then lastly the broccoli. You don’t want to cook the broccoli much, otherwise you will take all the nutrients out of it.
