Eating right doesn’t have to be a torturous process. You can still eat fulfilling meals that don’t taste like cardboard. Just take a look at some of these recipes that will help you whip up a nutritious and delicious dish.
Lentil Bolognese
Ingredients:
- 1 tablespoon rapeseed oil
- 1 small onion, chopped
- 1 carrot, chopped
- 1 celery stalk , chopped
- 1 garlic clove, chopped
- 130g red lentils
- 200g canned tomatoes
- 1 tablespoon tomato puree
- 1 teaspoon dried oregano
- 1 bay leaf
- 375ml vegetable stock
- 100g wholewheat spaghetti
Serves 2
Method:
- Place spaghetti in a large pot full of boiling water. Turn down heat and allow to simmer for 10-15 minutes until pasta is tender.
- In a large saucepan heat oil and then add onion, carrot, celery and garlic. Cook on a low heat for 10 minutes until all the vegetables are soft.
- Add the lentils, chopped tomatoes, puree, oregano, bay leaf and vegetable stock. Simmer for 30 minutes until lentils are tender.
- Serve spaghetti with the lentil bolognese.
Sizzle Steak Fajitas
Ingredients:
- 1 tablespoon rapeseed oil
- 1 tablespoon chilli powder
- 1 clove garlic, sliced
- 300g sirloin steak, cut into 2” strips
- 1 green pepper, deseeded and sliced
- 1 red pepper, deseeded and sliced
- 1 onion, sliced
- 2 burrito style tortillas (124g)
- 2 tablespoon chopped fresh corriander
- 2 tablespoon salsa
- 80g baby spinach
Serves 2
Method:
- Preheat the oven to 180C.
- Cover the tortillas in aluminum foil and place into oven.
- In a large bowl mix the oil, chili powder and garlic. Now add the steak strips and coat them in the oil mixture.
- Add the onions, red peppers and green peppers to the bowl and stir.
- Put a wok/frying pan on a medium to high heat and add the mixture.
- Stir the mixture until the steak strips are cooked through.
- Remove the wraps from the oven and unwrap the foil.
- Now add half the salsa, fajita mix, and some corriander onto each wrap. Fold the wrap up and serve with baby spinach.
Pork Medallions with Super Green Sauce
Ingredients:
- 30g capers
- 1 bunch coriander, picked
- 3 teaspoon rapeseed oil
- 1 ½ teaspoon water
- 1 bunch of scallions (60g), sliced
- 300g pork medallions
- 8 tomatoes, chopped
- 1 red pepper, deseeded and chopped
- 300g potatoes
- 50ml low fat milk
Serves 2
Method:
- Place potatoes in a pot of cold water. Bring to the boil, reduce heat and simmer until potatoes are tender. To the drained cooked potatoes, add milk and mash.
- In a bowl add the capers, coriander, scallions, 1 teaspoon oil and 1 ½ teaspoon water. Blend all ingredients together using a hand blender until smooth.
- Add the remaining oil to a pan over medium to high heat and add the pork. Cook on one side until pork is cooked through and then turn. Roughly 4 minutes each side.
- Add tomatoes and pepper and cook until slightly softened.
- Serve 150g pork with drizzle with super green sauce, tomatoes and mashed potatoes.
Indian Fish Curry
Ingredients:
- 300g white fish (cod, haddock etc)
- 1 teaspoon rapeseed oil
- 60g wholegrain rice
- 1 large onion, chopped
- 1 clove of garlic, chopped
- 200g canned chopped tomatoes
- 1 tablespoon curry paste
- 400g light coconut milk
- ½ pack of coriander (5g), chopped
- 1 red pepper, deseeded and chopped
- 1 yellow pepper deseeded and chopped
Serves 2
Method:
- In a pot of water, add rice and bring to the boil. Cook until light and fluffy.
- Place oil in a large pan over medium – high heat.
- Add the chopped onions. Cook for 7 – 10 minutes until softened and starting to go light brown.
- Add the tomatoes, garlic and cook for a further 2 minutes.
- Now add the curry paste and coconut milk and chopped peppers and bring to a simmer.
- Cut the fish into 1 inch chunks. Add the fish to the curry and simmer gently for 10 – 12 minutes until fish is cooked through.
- Place curry mixture and rice on a plate. Top with chopped coriander.
Lemon Rosemary Chicken
Ingredients:
- 30ml rapeseed oil
- 1 lemon – ½ zested and juiced and the other ½ sliced thinly
- ½ tablespoon dijon mustard
- 1 cloves of garlic, minced
- 300g potato, cut into 1 inch cubes
- 350g chicken breast
- 2 sprigs of rosemary, chopped
- 300g broccoli
- Salt and Pepper
Serves 2
Method:
- Preheat the oven to 220.
- In a small bowl mix the oil, lemon zest, lemon juice, mustard and garlic. Season with salt & pepper if desired.
- In a baking dish,place the potatoes, chicken, rosemary and sliced lemon with the dressing. Cover the tray with aluminium foil and press down the edges to make sure it’s covered tightly.
- Place in the oven and roast for 30 – 45mins until the potatoes and chicken are cooked through.
- Steam the broccoli in a steamer.
- Serve chicken with steamed broccoli.
For more great ideas, recipes, and general tips to keep you on track, visit the Operation Transformation website.
