Author: Kate
-
Chicken sausage & red pepper pasta
This pasta dish is deceptively low fat and healthy. Good quality chicken sausage yields very little fat compared to other sausages (2 chipolatas have 10g protein and 1.6g fat), and while the sauce is creamy and comforting, it’s made with peppers, red pesto and walnuts. The only dairy in sight will be the parmesan, if… Read more
-
Garlic and Chilli Prawns
Excellent lean and low calorie option, 100g of Prawns contains 12.9g of protein and only 0.4g of fat. Prawns are also rich in antioxidants and a great source of healthy omega 3. Best of all, they cook so fast it must be the easiest protein source ever. Ingredients Method Mix your prawns with the flavours,… Read more
-
Satay Chicken Skewers
This dish doubles as both a crowd-pleaser and a great protein meal for your teenage rugby player. I am using a recipe found online which I have tweaked slightly to our taste and ease. This volume makes 12 small kebabs, feeds a family of 6, and if you’re lucky there will be leftover chicken for… Read more
-
Air Fryer Chicken Goujons
Chicken Tenders, Goujons or Strips? Depends on which country you live in I suppose. My teenager calls this Crispy Chicken. Making the effort to create home made versus shop bought means healthier, less fat and more protein for one of the most popular protein options, and yes, these do turn out super crispy, especially if… Read more
-
‘Creamy’ Chicken Pesto Pasta
Pesto Pasta is already a staple in most homes. Ramp this up a notch by adding chicken and low fat cream cheese and you have an awesome carb-loaded meal for the night before a big match. This is my teenager’s routine before every game. Ingredients Makes 1 portion for your rugby playing teen (as seen… Read more
-
Air Fryer Harissa Salmon
High in protein and omega 3, super easy and fast to cook, this half side of salmon in the air fryer is perfect for a mid-week meal for your rugby playing teenager and rest of the family. Half a side feeds my family of 4, only just. Ingredients For Tartar Sauce: Method Pre-heat your air… Read more