Teriyaki Chicken

Ingredients
2 skinless chicken breast diced
1 teaspoon cornflour 
Sauce
1/2 cup mirin
1/2 cup sake
1/3 cup Japanese soy sauce
1/4 teaspoon ginger grated
1/2 teaspoon garlic grated

Once chicken has been diced, heat a deep frying pan (at least 1 inch deep) with a little olive oil then add the chicken to brown, reduce heat. Combine ingredients together to make the sauce in a jug, pour  a little at a time over the chicken continue to heat through until the chicken is well cooked. To thicken the sauce dilute the cornflour in a splash of cold water and add to the simmering chicken, once the sauce appears to thicken turn off the heat.

Serve with brown rice and salad.

Serves 2

* You can substitute the chicken for any other protein source.

Cottage Cheesy Scrammbled Eggs

Ingredients

1 Whole Egg

1/2 cup Egg Whites

1 tablespoon of Cottage Cheese

Pepper to taste

Handful of Spinach or any other Vegetables or Herbs

Whisk together the whole egg and egg whites with the pepper in a bowl or jug. Heat a frying pan with a small amount of olive oil, to the heated pan add vegetables and saute 30 seconds. Add the egg mixture to the pan as the egg starts to cook mix gently towards the center and add the cottage cheese. Continue to stir through til cooked.

Serves 1

Vanilla Whey Custard

Ingredients

2 tablespoons Vanilla Whey Isolate Protein Powder

1/4 cup Natural Yoghurt

Drop of Vanilla Essence

Mix all ingredients to combine, leave for a 2 minutes and mix again until smooth and lump free.

Serves 1
Eat cold - do not heat this custard as the whey will start to curdle.

Mixed Berry Protein Smoothie

 

Ingredients

1 cup unsweetened Almond Milk

1/4 cup Blueberries

1/4 cup Rasperries

1 scoop (30g) Vanilla Protein Powder

1 tablespoon Flaxseeds

1 tablespoon Natural Yoghurt

Handful of Ice cubes

Place all ingredients into a blender, whizz up.

Nutrition

Calories 213

Protein 30 grams

Carbohydrates 12 grams

Fibre 4 grams

Fat 5 grams

Rosemary & Garlic Poached Chicken Breast

Ingredients

2 Chicken breasts skinless

4 Cloves garlic

Rosemary

4 Cups chicken stock

Pepper

Olive oil

Water

Place chicken, rosemary, pepper and garlic in a deep pan (that has a lid).

Add chicken stock and additional water to cover the chicken by at least 1 inch, amount will vary depending on pan size.

Bring to the boil and then reduce heat to a simmer and add the lid allow to cook for 10 mins. Turn the heat off and allow the chicken to cook for a further 10 mins in the hot water in pan with the still on.

Remove chicken from the pan onto a plate.

Slice chicken.

Season with additional pepper, rosemary and a drizzle of olive oil. To make the chicken more moist drizzle over a few  teaspoons of the cooking stock.

Grocery Shopping Tips

Remember what you buy is what you will consume.

 

Aim to shop the perimeter of the supermarket for the bulk of your items. 

Center aisles contain some items you will require but also many unhealthy products that you do not want to find their way into your trolley.

 

Beware of packaging and advertising claiming to be diet, light,low fat, less or reduced fat these can often contain high amounts of sugar.

Turn products around and read the nutritional contents and compare one brand to others on the shelf before you decide.

Achieve those goals and Keep it Clean !!!

Cherry Tomato & Basil Couscous Salad

Ingredients

1 cup of uncooked couscous

2 handfuls of washed baby spinach

1/2 punnet of cherry tomatoes washed and halved

1/4 cup of pine nuts

handful fresh basil leaves

Pepper

Lemon juice

Olive oil

Cook the couscous as per the directions on the packaging then allow to cool in a large salad bowl. Once cooled add the spinach leaves and tomatoes. Tear the basil leaves and add to the salad along with the pine nuts. Squeeze over the juice of half a lemon, drizzle with olive oil and a crack of pepper the mix through.

Serves 4 as a side salad.