Wed, 22 March 2017
Baked Eggs With Plum Tomatoes
Baked eggs with plum tomatoes is a hugely filling and flavoursome dish that’s great for all the family. You can have it for breakfast, lunch or dinner. It goes really well with a side of some toasted homemade brown bread.
Great for:
· A filling breakfast
· A quick lunch or dinner
· A meat free high protein meal
Ingredients:
1 Tbsp. coconut oil
1 onion, chopped
1 garlic clove, crushed
8 button mushrooms chopped
Salt and freshly ground black pepper
400g plum tomatoes
1 handful of spinach
200g home cooked ham, chopped
3 large eggs
Cayenne Pepper
2-3 Tbsp. grated cheese
Preparation:
1. Pre heat oven to Gas Mark 4, 180°C (350°F).
2. Heat the coconut oil in a medium sized pan.
3. Add the chopped onion, garlic, mushrooms, salt and pepper and cook for 3-4 minutes till brown.
4. Add the tomatoes and simmer for 5 minutes until the sauce has started to thicken. Add the spinach and mix it until it becomes soft. Stir in the ham.
5. Make 2 hollows in the tomato sauce and crack your eggs into them. Add a pinch of cayenne pepper, salt and pepper and transfer to the oven. Bake for 10 minutes until the eggs are cooked to your liking.
6. Add some grated cheese on top and serve.
Asian Beef Curry With Chickpeas
If you would like to add something a little spicier to your lunch time meal options, try this delicious beef curry that is packed with lots of vegetables. It’s nutritious, healthy and full of flavour.
Great for:
· A tasty lunch
· Ideal lunchbox option that can be eaten hot or cold
· High protein family dinner
Ingredients:
2 Tbsp. olive oil
1 clove of garlic, crushed
2 onions, chopped
1 carrot, chopped
1 Tbsp. red curry paste
400 g minced beef
1 small head of broccoli, finely chopped
400 g chopped tomatoes
100g frozen peas
2 Tbsp. chopped coriander leaves
1 green chilli, finely chopped
Preparation:
Heat the olive oil in a large frying pan on medium heat. Cook the garlic and onions for 2-3 minutes, until tender and then add the curry paste and stir for 1 minute until its mixed through.
Add the beef mince to pan and cook 4-5 minutes until the meat become well browned.
Next stir in the chopped tomatoes, carrots, chili and broccoli and bring to a simmer.
Reduce heat to low, mix in peas and simmer for 15-20 minutes, stirring occasionally.
Serve with a little rice, baked sweet potato or have on its own with a tablespoon of Greek yogurt.
Turkey Meatballs With Roast Peppers
Turkey meatballs are so easy to make and can be flavoured easily to suit your taste. These meat balls are a cost efficient way to feed the entire family with something that is hugely nutritious and satisfying. They are ready in no time too so a definite winner.
Great for:
· Meeting your protein intake
· A quick tasty dinner
· Lunch box meal ideas
Ingredients:
For the meat balls:
500 g turkey mince
2 eggs
2 Tbsp. extra virgin olive oil
½ red onion, finely chopped
1 tsp. ground cumin
2 large garlic cloves, crushed
½ tsp. paprika
1 Tbsp. tomato puree
Zest of ½ lime
½ tsp. dried mixed herbs
Salt and pepper to taste
For the sauce:
1 white onion, diced
1 Tbsp. olive oil
2 cloves garlic, finely chopped
½ tsp ground cumin
1 tsp paprika
½ red chilli, finely chopped
500 g chopped tomatoes
200 g cherry tomatoes, halved
100 mL wate
3 whole peppers chopped
Preparation:
1. Preheat oven to 180°C
2. For the sauce, using a non-stick frying pan, sauté onions in olive oil for 2 minutes.
3. Add garlic, cumin and paprika and continue to sauté on a low heat for 2 minutes.
4. Add chilli, chopped and cherry tomatoes and water
5. Turn the heat down to a low simmer and leave the sauce to reduce - about 20 minutes.
6. Pour sauce into a baking dish, add in the chopped peppers and combine.
7. For the meat balls, combine all the ingredients with the minced turkey in a bowl. Roll the mixture into balls of desired size
8. Arrange the turkey burgers across the tomato sauce, drizzle with olive oil and bake for 20 minutes
9. Serve with sweet potato and parsnip chips!
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