high protein recipe book - nutrifix

1

H I G HP R O T E I NR E C I P EB O O K

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IntroductionThank you so much for downloading our High Protein Recipe Book from Nutrifix.

Protein is the building blocks of your bones, muscles and cells in the body. And is essential for creating hormones, red blood cells and for keeping our brain functioning. Protein also helps you stay feeling full for longer and can help with weight loss. In short it’s an essential macronutrient.

That’s why we wanted to share this recipe book with you. The recipes are also nutritionally balanced, simple to make and prepared in a way, where whole, unprocessed, seasonal products do most of the work.

We would love to see your creations, so please tag us in your photos @nutrifix_app and use the hashtag #NutrifixRecipe

We hope you enjoy!

Joel BurgessFounder and CEO of Nutrifix

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Contents

Before we start...

In A Rush (Recipers under 30min)

06 Green Eggs & Ham

07 Mussels, Coconut Milk, Chilli & Lime

08 Salmon & Steamed Veg

10 Courgetti with Salmon & Pesto

12 Chicken Stiry Fry

13 Salmon & Sesame Noodles

14 Shakshuka & Baked Eggs

15 Lentil & Massaged Greens Power Salad

16 Lamb Chops, Tzatziki & Chopped Salad

18 Breakfast Burrito

20 Steak & Broccoli Stir Fry

22 Vegan Satay Tofu Quinoa Bowls

24 Coconut Curry Lentil Soup

Abbreviations

GF = Gluten Free

DF = Dairy Free

VGN = Vegan

VEG = Vegetarian

PESC = Pescatarian

LS = Low Sugar

tbs = Tablespoon

tsp = Teaspoon

g = grams

ml = millilitres

Legal Notice:

All contents copyright © 2017 by Nutrif ix Limited. All rights reserved. No part of this document may be reproduced or transmitted in any form, by any means (electronic, photocopying, recording, or otherwise) without the prior written permission of the publisher.

Limit of Liability and Disclaimer of Warranty:

The information provided within this eBook is for general informational purposes only. While we try to keep the information up-to-date and correct, there are no representations or warranties, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the information, products, services, or related graphics contained in this eBook for any purpose. The content of this eBook is for your general information and use only. Your use of any information is entirely at your own risk, for which we shall not be liable. It shall be your own responsibility to ensure that any products, services or information in this eBook meets your specif ic requirements. Before taking part in any form of exercise, change of diet or consumption of a nutritional supplement you should always consult your physician.

Time To Kill (Recipes more than 30min)

28 Tuna and Avocado, Ginger & Lime Poke

29 King Prawn & Tomato Orzo

30 Chicken & Bacon Casserole

31 Bangers & Sweet Potato Mash

32 Beef Stifado

33 Apple & Sausage Bake

34 Mexican Pork Birria

35 Sardinian Beef Stew

36 Cajun Steak With Rice & Peas

38 Pork In Milk With Quinoa

39 Sweet Potato Fries & Mexican Beans

40 Duck Cassoulet

42 Moussaka

44 Vegan Tofu Katsu Curry

5

IN A RUSH?(Recipes under 30mins)

6

Green eggs & ham

Ingredients

GF, LSServes 2

Method Macros

4 eggs

1 avocado

1 tsp salt

1 handful parsley(plus extra to garnish)

1 handful basil

1 tsp dried chilli flakes(plus extra to garnish)

1 tsp coconut oil

4 slices good quality cooked ham

In a blender or nutri-bullet, add your eggs, avocado, salt, chilli and herbs, blitz to combine.

Place a small heavy bottomed pan over a medium heat and melt your coconut oil. Add your egg mix and stir slowly to scramble gently.

Once cooked serve with 2 pieces of ham and an extra scattering of herbs and chilli flakes.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

302

23g

21g

9g

7g

1g

7

Mussels, coconut milk, chilli and limeIngredients

GF, LS,PESCServes 4

Method Macros

1kg mussels, cleaned and de-bearded by your fishmonger

400ml coconut milk

1 red chilli, diced

2 limes, juiced

Handful coriander,roughly chopped

Take a large heavy bottomed pot with a fitting lid. Place over a medium high heat and allow to get hot.

Prepare chopped chilli and juice limes.

Put mussels into the hot pan, immediately throw in chilli and coconut milk and put the lid on the pan. Give the pan a gentle shake and leave to cook for 2 minutes. Remove lid and see if the mussels have all opened. If not, pop the lid back on and cook for a further 30 seconds to 1 minute. If so, take them off the heat, add lime juice and coriander.

Spoon the mussels into two bowls and pour over the cooking liquor.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

492

60g

15g

27g

5g

1g

9

Salmon & steamed veg

Ingredients

GF, LSServes 2

Method Macros

2 courgette, sliced lengthways

1 fennel bulb, finely sliced

10 cherry tomatoes, halved

2 salmon fillets, deskinned

1 handful pine nuts, toasted

1 lemon, juiced small handful basil leaves

Place a pan over a medium heat with about an inch of water in the bottom. Place a colander over the water so that you create a steam basket (if you have a bamboo steamer, use that).

Prepare all your ingredients, and then when ready, layer into the steamer the fennel first, then courgettes, then halved tomatoes. Season each layer as your go. Cover with a lid or some tin foil and allow to steam for a few minutes to start the cooking of the veg.

After 3-4 mins, place the salmon on top and cover the steamer again. Cook like this for 8 minutes until the salmon is just cooked through.

Whilst the salmon and vegetables cook, toast pine nuts. When cooked, remove fish and vegetables from the pan and plate up. Scatter with pine nuts, a good squeeze of lemon and a few basil leaves.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

182

25g

3g

14g

1g

7g

11

Courgetti with salmon & pesto

Ingredients

GF, LS, PESCServes 2

Method Macros

2 salmon fillets, de-skinned

4 courgettes. spirallised

10 cherry tomatoes, halved

1 bunch basil, chopped

1 clove garlic

8 brazil nuts

2 tbsp extra virgin olive oil

Preheat the oven to 200C.

Place salmon fillets in a baking tray and season with a little salt and pepper. Put in oven and cook for 8 minutes.

Whilst they cook, spirallise or thinly slice courgette and put to one side. In a blender, blitz basil, brazil nuts, olive oil and garlic until a bright green paste.

Fry over a medium heat and add tomatoes. Allow to cook for a moment and start to burst and release their juices, before adding courgette to pan. Add a splash of water, and allow courgette to steam and cook. Add one tablespoon of the pesto, toss well, and flake in the cooked salmon.

Portion the courgetti onto two plates and top with a little more of the pesto. Eat immediately.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

343

33g

21g

5g

3g

3g

12

Chicken stir fryGF, LSServes 2

200g rice noodles,soaked in boiling water

1 tsp sesame oil

2 skinless boneless chicken

breasts, sliced into very thin strips

10 florets broccoli, chopped

100g shiitake mushrooms, sliced

1cm peeled and sliced fresh ginger

1 red chilli, sliced

2 tbsp soy sauce

1 lime, juiced

Get a large frying pan very hot over a high heat. Add a teaspoon of sesame oil, and quickly add the broccoli, mushrooms, chilli and ginger.

Toss for a few moments, before adding the thinly sliced chicken.

Again cook for a minute, tossing occasionally, add the soy sauce and allow to coat everything.

Finally, add the noodles and squeeze over the lime juice.

Serve as it is.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

346

36g

4g

36g

1g

5g

Ingredients Method Macros

13

2 salmon fillets

1 tbsp sesame oil

2 tbsp soy sauce

1cm ginger, grated

1 garlic clove, grated

150g of buckwheat soba noodles, soaked in boiling water

1 red chilli, sliced

2 spring onions, sliced


Place your salmon fillets in a baking tray and add the soy sauce, sesame oil, ginger and garlic. Place in the hot oven and cook for 8 minutes.

Meanwhile, cook your noodles by soaking them in boiling water, and slice your red chilli and spring onions.

When the salmon is cooked, simply flake its flesh into a mixing bowl, toss with noodles and half of the spring onion and chilli. Divide onto two plates and top with any left over dressing, and rest of the spring onion and red chilli.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

344

32g

10g

38g

2g

4g

Salmon & sesame noodlesLS, PESCServes 2


14

Shakshuka & baked eggsGF, VEG, PESCServes 4

4 tbsp olive oil

1 onion, finely diced

2 red pepper, chopped

4 garlic cloves, crushed

2 tsp sweet paprika

½ tsp cumin seeds

1 tsp cayenne pepper

800g tinned tomatoes

1 lemon, juiced

4 eggs

1 handful fresh coriander,roughly chopped

Place a large lidded frying pan over a medium heat, add olive oil and gently sweat the onions with a pinch of salt.

When soft and just golden, 8-10minutes, add garlic, peppers and all spices and fry until the peppers are starting to soften. Add the tomatoes, bring to the boil, then turn down the heat and simmer for 25-30 minutes.

With a spoon make 4 little dents in the sauce and break in the eggs. Season them with salt, turn the heat right down as low as possible, cover tightly with the lid and cook gently for 10 minutes until the egg yolks are just set.

Sprinkle with coriander and serve.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

421

24g

25g

23g

6g

15g


15

Lentil & massaged greens power salad

GF, LS, VGN, VEG, PESCServes 4

250g cooked puy lentils

2 carrots, peeled and thinly sliced

1 shallot, finely chopped

1 bag kale, chopped

1 tbsp coconut oil

1 tbsp vinegar

1 tbsp mustard

1 handful parsley, chopped

5 springs mint,leaves picked and chopped

1 small bunch dill, chopped

2 tomatoes, chopped

This is really an assembly job. Mix the coconut oil, mustard and vinegar together and, in a large bowl, massage well into the kale.

Next, simply add rest of the ingredients to the bowl and mix well together.

Turn salad out onto a platter and enjoy.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

301

22g

5g

48g

3g

6g


17

Lamb chops, tzatziki & chopped salad

Ingredients

GF, LS Serves 2

Method Macros

4 lamb chops

1/2 cucumber, grated

1/2 cucumber, chopped

1/2 garlic clove, grated

250g yoghurt

1 lemon, juiced

2 sprigs mint, chopped

2 large tomatoes, chopped

Handful black olives, pitted

50g feta cheese, chopped


Season lamb chops with a little olive oil and place in oven for 15-20 minutes until cooked.

Whilst lamb chops cook, make tzatziki by grating cucumber and placing in a sieve with a little salt. After 5 minutes, squeeze as much liquid out of the grated cucumber as possible using your hands. Add squeezed cucumber to yoghurt and stir in a squeeze of lemon juice, a pinch of salt and chopped mint. Leave to one side whilst you chop your salad.

Take all chopped cucumber, tomato and olives and place in a bowl. Season with the rest of the lemon juice, a little oil and a pinch of salt, before topping with chopped feta.

When your lamb chops come out of the oven, simply serve them with some chopped salad, a good spoonful of tzatziki and another liberal squeeze of lemon for good measure.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

561

46g

33g

20g

12g

13g

19


4 corn tortillas

4 large eggs

25g butter

2 large tomatoes

1 avocado

400g black beans

200g leftover chicken,turkey or steak

1 lime, juiced

Take a saucepan and empty black beans into it and place over high heat. Bring to boil and allow to cook until very soft. Add a little salt, dried chilli and lime juice and put to one side to cool.

In another pan, melt butter, add eggs and gently whisk until eggs are suitably scrambled. Place to one side whilst making up the burrito.

Lay tortilla on a piece of parchment or foil and lay down a layer of egg in the center of the tortilla. Onto this, place some black beans, slices of avocado, pieces of tomato and a few slices of chicken, turkey or beef. Tuck in two sides of tortilla and roll one un-tucked side over the filling. Completely roll the burrito, using the parchment or foil to keep it all together and to help you to get a neat roll. Enjoy immediately, or leave to one side to enjoy after a work out or morning run.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

644

33g

34g

56g

11g

4g

Breakfast burritoGF, LSServes 4

21

Steak & broccoli stir fry

Ingredients

Serves 2

Method Macros

10 stalks tender stem broccoli, halved lengthways

350g rump steak

2 tsp coriander seeds

1 tsp dried chilli flakes

1 tsp Maldon sea salt

100g wholewheat soba noodles

1 tbsp sesame oil

2 spring onions, sliced

2 cloves of garlic, finely sliced

6cm piece of fresh ginger, finely sliced into batons

1 tsp extra virgin olive oil

2 tbsp soy sauce

1 lime, juiced

1 fresh red chilli, finely sliced

Bring a kettle of water to boil. Place halved broccoli and soba noodles in a large bowl and pour over boiling water. Add a pinch of salt and sit for 10 minutes before draining and seasoning with sesame oil. When dressed, leave to one side whilst you cook your steak.

Place a large frying pan over a high heat and get smoking hot. In a pestle and mortar, grind coriander seeds, salt and dried chilli flakes, before scattering them over both sides of steak along with olive oil. Rub in well so that steak is completely coated before placing in pan and cooking for 3 minutes each side.

Remove steak from pan to rest on a plate, and into the pan throw garlic, ginger and spring onions. Soften for 1 minute before adding soy sauce and cooking for a further minute.

To assemble the stir fry, toss the cooked spring onions etc through the noodles and broccoli and divide between two plates. Finely slice the steak and divide again between the plates. Top with some sliced chilli and a good squeeze of lime juice.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

726

57g

35g

79g

3g

12g

23


Vegan satay tofu quinoa bowls


150g cooked quinoa

1 tsp extra virgin olive oil

1 red pepper, diced

10 stems of tender stem broccoli, stalks chopped, florets whole

2 tbsp peanut butter

1 tbsp fresh lime juice

1 tbsp water

1 tsp soy sauce

1cm fresh ginger, grated

4 slices tofu

1 tbsp roasted peanuts, chopped

1 handful coriander, chopped


Start by mixing together the peanut butter, lime juice, water, soy sauce, and grated ginger to make a paste. Coat tofu slices with half the paste and place the rest to one side. Place the coated tofu on a lined roasting tray and place in the hot oven for 15 minutes.

Meanwhile, warm olive oil in a frying pan over high heat and fry chopped red pepper and broccoli stalks for a minute or so.

Add the remainder of the satay sauce and a splash more water and continue to cook the pepper and broccoli until nice and soft, adding the florets about a two minutes before you are finished to ensure they are just cooked but with a nice crunch still.

Stir this cooked satay mixture through the cooked quinoa and place in two bowls. Top each bowl with two pieces of baked tofu, and finally, with the chopped peanuts and coriander. You can finish with a squeeze of lime if you like a little sharpness.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

433

19g

19g

50g

3g

6g

25

Coconut curry lentil soupIngredients


Method Macros

1 tbsp coconut oil

1 red onion, chopped

2 cloves garlic, grated

4cm fresh ginger, grated

2 tbsp curry powder

1 tbsp dried chilli flakes

1 x 400ml tin low fat coconut milk

1 x 400g tin diced tomatoes

500g red lentils

100g spinach

Place a large lidded saucepan over a medium heat and warm the coconut oil. Add the red onion, ginger, garlic and a good pinch of salt and pepper to the pan and cook for 8-10 minutes until soft and just browning.

Next add curry powder and dried chilli flakes followed by the coconut milk and tomatoes. Allow this to cook together for a few minutes and then fill each tin with water and add this to the pot.

Finally add the red lentils and cook on a gentle simmer for 30-40 minutes until thick and soupy, ensuring that the lentils are fully cooked and soft. Once cooked, check the seasoning and add the spinach to the pan. Allow it to wilt in the residual heat of the pan and then serve when still warm.

You can keep this in the fridge for up to 2 weeks, making sure that you reheat each portion fully before serving.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

199

9g

7g

25g

5g

6g

27

TIME TO KILL?(Recipes more than 30mins)

28

Tuna and avocado, ginger & lime pokeIngredients

GF, LS, PESCServes 2

Method Macros

250g tune steak, cut into 2cm

cubes

1/2 red onion, finely diced

2cm ginger, peeled and grated

1 green chilli, finely diced

1 tbsp sesame oil

1 tbsp soy sauce

1 handful coriander, chopped

1 avocado, cut into 2cm cubes

2 limes, juiced

Combine all your ingredients in a bowl and leave to marinade for 30 minutes.

Serve with some little gem lettuce to use as a scoop, or simply enjoy as it is.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

591

43g

38g

30g

5g

4g

29


500g frozen king prawns

200g orzo

1 tin plum tomatoes

2 cloves garlic, sliced

1 tsp smoked paprika

1/2 lemon, juiced

1 small handful of parsley,roughly chopped

Sea salt

Olive oil

Preheat your oven to 180C

In a baking tray place your tinned tomatoes, frozen prawns, orzo, sliced garlic, paprika, and a good pics of salt. Add 150ml of warm water, cover in tin foil and place in a hot oven for 30-40 minutes. Remove from the oven and check that the orzo is cooked. Check the seasoning and stir in the lemon juice and chopped parsely.

Serve on its own or with a green salad.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

395

14g

14g

24g

2g

7g

King prawn & tomato orzoLS, PESCServes 4

30

Chicken & bacon casseroleGFServes 2

1 tbsp olive oil

4 chicken breast, deskinned and chopped into cubes

100g smoked bacon lardons, chopped

2 red onions, finely chopped

2 green peppers, finely chopped

2 cloves garlic, crushed

300ml passata


Heat the olive oil in a large saucepan over a medium heat. Add the onions, garlic, peppers and bacon and gently sweat for 10 minutes. Add the passata, followed by the chicken breasts to the pan and make sure they are covered by the sauce - you can add a little water if you need more liquid.

Place the lid on top and place it into the oven for around 2 hours, stirring halfway through. Remove from the oven and serve. It works perfectly as it is, but as always the addition of some green salad or steamed greens is great.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

514

58g

22g

18g

6g

12g


31

4 sausages

2 sweet potato

1 tbsp ricotta


When hot, place the sweet potato in the centre of the oven and cook for 40 minutes. Halfway through cooking. Put the sausages into the oven and give them 20 minutes turning halfway through.

When the sweet potatoes are cooked, the flesh is soft. Scoop out the orange flesh and keep the skins. Add the flesh to a bowl and add ricotta and plenty of salt and pepper. Mix well and then return the mashed sweet potato to the skins. Return to the oven and cook for 10 minutes to brown the tops.

Serve sausages alongside sweet potato.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

355

21g

15g

33g

6g

7g

Bangers & sweet potato mashGF, LSServes 2


32

Beef stifadoGF, LSServes 4

500g lean stewing beef

10 baby shallots,peeled but left whole

1 glass of red wine

200g passata

2 tbsp of red wine vinegar

4 garlic cloves,peeled but left whole

2 bay leaves

1/2 cinnamon stick

2 tsp oregano


In a lidded saucepan or casserole, over a medium heat, place everything in pan and season well with salt and pepper.

Bring to boil, then place the lid on the pan and place in hot oven for 2-3 hours.

Check after 2 hours and if the beef falls apart when you squeeze it, you are done. If not, keep cooking until it does.

This is perfect served with some simple greens or some potatoes.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

369

27g

23g

11g

9g

2g


33

8 turkey sausages (or lean pork sausages if you can’t find turkey)

2 red onions, quartered

1 bulb fennel, cut into wedges

2 apples, quartered

1 tsp dijon mustard

1 tbsp honey


In a roasting tray, add the sausages and then surround them with red onions, fennel and apples so that everything is in an equal layer. Season with salt. In a small jug, combine the mustard, honey and a tablespoon of warm water and mix well. Pour this over the ingredients in the roasting tray so that everything is covered.

Place in the hot oven for 45 minutes until everything is cooked and is turning nice and brown in places.

Serve as it is for a light lunch or supper.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

289

25g

11g

24g

2g

16g

Apple & sausage bakeGFServes 2


34

Mexican pork birriaGF, LSServes 2

400g pork shoulder, cut into cubes

10 cherry tomatoes

1 jar chipotle paste

100ml red wine vinegar

4 garlic cloves, peeled

1 avocado, sliced

2 servings of cooked brown rice


In an ovenproof saucepan or casserole, add chipotle paste and vinegar to the pan over a high heat and bring to the boil. As it warms up, add the pork and the garlic and tomato to the pan. Once it has reaches the boil, season with salt and place a lid on the pan.

Place in centre of oven and cook for 2 hours until pork shoulder is super soft.

Remove from oven and cool slightly. Cook brown rice and prepare avocado.

When ready, serve a spoonful of brown rice alongside a good spoonful of the birria and a few slices of avocado.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

600

43g

32g

37g

9g

5g


35

600g lean steak, cubed

1 head fennel, cut into wedges

2 tbsp olive oil

2 garlic cloves, peeled and halved

10 cherry tomatoes

120 ml red wine

1 tsp fennel seeds

3 sprigs rosemary,picked and chopped


In a lidded saucepan or casserole, over a medium heat, simply place everything in the pan and season well with salt and pepper. Bring to the boil, and then place the lid on the pan and into the hot oven for 2-3 hours. Check after 2 hours and if the beef falls apart when you squeeze it, you are done. If not, keep cooking until it does.

This is perfect served with some simple greens or some potatoes.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

353

33g

14g

7g

4g

3g

Sardinian beef stewGF, LSServes 4


37

Cajun steak withrice & peas

Ingredients

GF, LSServes 2

Method Macros

500g rump steak, fat trimmed

1 tsp paprika

1 tsp ground cumin

1 tsp ground coriander

1 tsp salt

1 tsp cold pressed rapeseed oil

100g brown or red rice

1/2 tin kidney beans

1/2 tin low-fat coconut milk

Start by seasoning the steak with paprika, cumin, coriander, salt and oil. Leave to one side to marinade.

Meanwhile, add rice, kidney beans and their juice, coconut milk and 100ml water to a large pan and bring to the boil over a high heat. When boiling, reduce to a simmer and cook for 30 minutes until the rice is soft to the bite, and the liquid has all but disappeared.

At this point, leave covered, off the heat, to steam and place a frying pan over a high heat and get smoking hot. When very hot, cook your steaks for 2 minutes per side and then rest for 5 minutes out of the pan.

Finally, slice the steaks and serve with the rice and peas and perhaps a little hot sauce if desired.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

500

54g

15g

34g

2g

0g

38

Pork in milk with quinoaGF, LSServes 2

400g pork shoulder, cut into chunks

100ml whole milk

1 lemon, zest peeled into strips

4 sprigs thyme

2 handful quinoa


In a baking tray, combine the pork, milk, lemon zest and thyme. Cover with tin foil and place in oven for 2 hours.

After 2 hours, the pork should be very soft and falling apart, and the milk should have reduced. At this point, add the quinoa and a splash of water, if it looks dry, and return to the oven for a further 20 minutes.

Remove from the oven and serve whilst nice and warm. All you need to accompany is a green salad or some simply steamed greens.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

380

31g

18g

21g

2g

3g


39

Sweet potato fries & Mexican beans

GF, LS, VEG, PESCServes 2

1 sweet potato, cut into fries

1 tsp coconut oil

2 tsp dried chilli flakes

2 cloves garlic

1 tin black beans

2 fresh tomato, chopped

1 handful fresh coriander, chopped

1 lime, juiced

50g cheddar, grated


In baking tray, mix sweet potatoes, coconut oil, a teaspoon of salt and a teaspoon of dried chilli. Roast in hot oven for 25 minutes.

In saucepan, add black beans and their juice with a teaspoon of dried chilli, garlic cloves and pinch of salt. Cook on high heat for 10 minutes till beans have reduced to a nice thick consistency. Chop tomatoes and mix with chopped coriander, lime juice and a pinch of salt.

When fries are cooked, pile on plate with Mexican beans and a spoonful of salsa. Top with cheddar and a few coriander leaves.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

384

19g

12g

66g

8g

9g


41


2 duck legs

100g bacon lardons

1 red onion, sliced

1 carrot, finely diced

2 sticks celery, finely diced

2 cloves garlic, grated

200ml passata

2 tins cannellini beans


Start by placing the duck, skin side down, and the lardons in a cold pan, and placing the pan over a medium heat. This will draw the fat out of the skin. Cook like this for 6-8 minutes until the duck skin is nice and brown. Pour of most of the duck fat and turn over the duck legs in the pan.

At this point you can simply add the rest of the ingredients to the pan and season well with salt and pepper. If you need a little extra moisture, simply add a splash of water to the pan.

Finally, place the pan in the hot oven, uncovered, for 45 minutes. Remove from the oven allow to cool slightly. Serve pieces of the duck legs with a good spoonful of the cassoulet and a simple handful of peppery rocket.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

377

22g

22g

22g

7g

5g

Duck cassouletGF, LSServes 4

43


2 tbsp cold pressed rapeseed oil

500g lamb mince

1 onion, sliced

2 garlic cloves, grated

1 tbsp dried oregano

1 lemon, zested

100ml tomato passata

3 aubergine, sliced lengthwaysinto 1cm slices

300ml low-fat creme fraiche

300ml 0% fat yoghurt

2 egg yolks

50g parmesan cheese


Start by laying your slices of aubergine on a baking tray and drizzling with a tablespoon of oil and a good pinch of salt. Place in the oven for 20 minutes until starting to brown.

Meanwhile, get a heavy bottom saucepan and place it over a medium heat. Add one tablespoon of oil to the pan and when hot, add your onions, garlic dried oregano, lemon zest and a pinch of salt. Sweat for 5 minutes and then add your lamb mince. Brown this for a further 5 minutes before adding the passata and cooking on a simmer for 20 minutes.

Finally, combine your creme fraiche, yoghurt, egg yolks and parmesan and mix together.

In a baking tray, start with a layer of aubergine, add half your lamb mince and finally half your yoghurt mix, repeat with the rest of your ingredients, finishing with a layer of yoghurt mix, and place in the oven for 40 minutes.

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

358

31g

19g

15g

7g

10g

MoussakaGFServes 8

44

Vegan tofu katsu curry

Ingredients

VGN, VEG, PESCServes 2

Macros

1 block firm tofu,sliced into 1cm thick pieces

2 tbsp sesame oil

1 tsp agave syrup

100g panko breadcrumbs

1 onion, finely diced

3 whole garlic cloves, grated

2 carrots, grated

2 tbsp plain flour

1 tbsp medium curry powder

1 tbsp garam masala

2 tbsp agave syrup

1 tbsp soy sauce

600ml water

150g brown rice, cooked

Kcal

Protein

Fat

Carbs

Sat Fat

Sugar

620

25g

23g

75g

2g

23g

45

Method

Start by cooking brown rice.

Meanwhile, in a saucepan over a medium heat, place onion, garlic and carrot with a tablespoon of water. Cook this mixture, stirring occasionally, for 6-8 minutes until soft. Add flour, curry powder, garam masala, agave syrup and soy sauce, and continue to cook for a further 6-8 minutes.

Whilst sauce is cooking, place one teaspoon of the sesame oil and agave syrup in one bowl and whisk together. In a seperate bowl, place breadcrumbs. Carefully so as not to break the slices, place each slice of tofu in sesame oil bowl to coat, and then in breadcrumbs so that each slice is well coated.

Your sauce should now be cooked down, and you can add water and bring back to the boil. Turn down to a gentle simmer and leave to simmer and thicken whilst you cook your breaded tofu.

Warm a tablespoon of sesame oil in a frying pan over a medium heat, and when warm, fry the breaded tofu for 2 minutes on each side until nice and golden brown.

Once the breaded tofu are all fried off and the sauce is nice and thick, simply serve a portion of rice on each plate, top with two pieces of breaded tofu and a spoonful or two of the curry sauce. Enjoy as it is, or add a nice handful of baby spinach, kale or rocket for a little added greenery.

high protein recipe book - nutrifix

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