Low carb Lemony chicken

Serves 2

Ingredients:

200g chicken lean meat

200g brussels sprouts sliced in two

1 cup chopped kale seasoned with salt and pepper

1/2 stock cube

1 tsp garlic powder

water

dried rosemary 1/2 tsp

1 tsp cornflour

2 tsp butter

olive oil 1 tbsp

lemony chicken

Method:

1. Add brussels sports to casserole dish and drizzle with oil, salt and pepper. Place in pre-heated over at 180 for 30minutes.

2. Add chicken breast, salt and pepper and 2 tsp water. Reduce heat to medium and cover

3. Cook chicken for 8minutes, adding water if needed

4. Meanwhile in separate bowl, mix 1 tsp butter, lemon juice, rosemary and garlic powder

5. Once chicken is cooked remove chicken from pan, leaving the juices. Check on Brussels sprouts and add seasoned kale to casserole dish.

6. Add stock cube, 100mls water and butter mix stirring whilst adding. Reduce heat to low-medium heat and cover for 2-3minutes.

7. In separate bowel, mix cornflour and butter

8. Open lid, add cornflour butter mix and stir to remove any flour clumping together. 

9. Keep heat at medium heat until a sauce forms. 

10. Serve chicken with sauce and roasted green vegetables.

Nutrition information:

per serving: 370kcals, 13g carbs, 21g fat, 28g protein

Posted on November 12, 2018 and filed under recipe.

Tropical porridge

tropical porridge

Ingredients

1 kiwi

1 banana

40g oats

100mls

1 tsp milled seeds (topping)

1 tsp desiccated coconut (shredded coconut-buy in baking aisle)

Method

mix together and cook as desired

Posted on November 5, 2018 and filed under recipe.

Roasted Aubergine Curry

aubergine curry

Ingredients

Serves 4

1 aubergine diced

1 tsp oil

1/2 tsp onion powder

1/2 tsp garlic powder

1 tsp turmeric

2 tsp curry paste

100g mushrooms sliced

1 400ml can low fat coconut milk

1 400g diced tomatoes in juice

2 tsp almonds

cornflour

Methods

1.Roast aubergine on tray with drizzle oil, salt and pepper for 20minutes 2. Heat pan and add oil, curry paste and spices 3. Add mushrooms and saute until cooked at high heat 4. Add in roasted aubergine, tomatoes and coconut milk and reduce to med-low heat. Cover for 10minutes 5. Remove lid and cook on med heat for another 5-10minutes until water burns off. Add in 1 tsp cornflour and stir 6. Heat on low-medium until curry becomes thick. 7. Serve with rice and almonds

Posted on November 5, 2018 and filed under recipe.