Sweet Chilli and Yoghurt Baked Turkey Breasts

SCYBTFirst

Sweet Chilli and Yoghurt Baked Turkey Breasts a quick simple mid week supper for you or to share with family or friends

This is a low fat, high protein, super tasty joy

Bulk cook this and it makes wonderful next day lunches or supper

HSCSFinal

Serves 2

Macros per serving based on a 150g Turkey Breast Fillets

Calories 293, Fat 2.3g, Carbs 11.3g, Fiber 1.5g and Protein 56.2g

Ingredients:

  • 300g Turkey Breast Fillets
  • 75g 0% Fat Total Greek Yoghurt
  • 8 Tbsp Sweet Chilli Sauce (my sweet chilli sauce18 calories per Tbsp you may need to alter your macros if you use shop bought)
  • 1 tsp Sea Salt

You will Need:

  • Pre Heated Oven 190C Conventional / 170C Fan
  • Large Mixing Bowl
  • Scales / Measuring Spoons
  • Spatula
  • Foil Lined Baking Tray
  • Add your turkey breasts, greek yoghurt, sweet chilli sauce and salt to a large mixing bowl

     

  • Mix until well coated, cover and leave to marinade for 30 minutes

  • Place on your prepared baking tray

    Pop in your pre heated oven on the middle shelf and bake for 30 minutes

  • In the meantime prepare your accompaniment

    I went for a salad

  • When cooked, bring out and carve

  • Enjoy.

    Any leftovers keep well in an airtight container in the fridge

Hot Sweet Chilli Sauce

HSCSFirst

Homemade Hot Sweet Chilli Sauce.  Perfect for dipping, marinating, drizzling and spreading.  Generally anything you wish to add hot sweet chilli heat too.

This is really simple to make, keeps well in the fridge and tastes so much better than anything shop bought

This makes 8 small jars worth, you can share the joy as I did with this batch or reduce the amount you cook

Macros per Tbsp:

Calories 18, Fat 0g, Carbs 3.4g Fiber 0g and Protein 0g

Ingredients:

  • 5 Large Red Chillies
  • 200ml Distilled White Malt Vinegar
  • 1.25 Litres Water
  • 375g Golden Caster Sugar
  • 2 Tbsp Sea Salt
  • 8 Tbsp Cornflour
  • 12 Tbsp Water

You will need:

  • Vegetable Chopping Board
  • Sharp Knife
  • Blender
  • Scales / Measuring Spoons / Measuring Jug
  • Large Saucepan
  • Spatula
  • Whisk
  • Steralised Jam Jars
  • Top and tail the chillies

    Halve and then quarter your chillies

    The more seeds you keep in the hotter it is.

    I love mine with a kick so keep it all.

  • Measure out and add to your blender the water, white vinegar, sugar, salt and chillies and blitz

    Blitz for 2 to 3 minutes until well blended

  • Add your mixture to a large saucepan

    Bring to a simmer and simmer for about 4 minutes until the mixture thickens a little

     

  • Add your cornflour and water to a measuring jug and mix well together

  • Add to the chilli mixture and simmer for a couple of minutes stirring constantly

    This will help sauce thicken

  • When thickened leave to cool completely

  • Pour into your prepared jars and once cool pop in fridge

  • Drizzle and enjoy

    This keeps really well in the fridge.

    The heat will diminish over time

A legs session from last week included …

Legs1

  • Seated Ham Curls 6 sets 6 reps 41kg
  • Double Dip Bulgarian Split Squats 6 Sets 6 Reps 14kg per hand
  • Leg Press 1 set 12 reps at 141kg, 1 set 12 reps at 150kg, 1 set 12 reps 159kg, 1 set 12 reps at 168kg
  • Walking Lunges 4 sets 12 reps 26kgs]
  • Glute Back Bridges Weighted 4 sets 12 reps 80kg
  • Seated Calf Raises 4 sets 15 reps 20kg
  • Standing Calf Raises 4 sets 10 reps 67kg
  • Reverse Angled Lunges 3 sets 20 reps 18kg per hand

Waddled of the floor 🙂

 

 

Raspberry and Lemon Loaf Cake

RLfirst

This cake makes me smile.  Raspberries and Lemon is such a good combination and in a cake it is a delight.

Easy to make, your home will smell delicious and those around you will appreciate a slice.

Kick back with this and a mug of tea.

This cake is a full fat one and marks the end of my calorie increase. I love flexible eating so this has been ok as it fit my macros.

Recipes will be getting leaner in calories but not on taste over coming weeks.

RLLast

Macros per 100g:

Calories 390, Fat 20.8g, Carbs 41.2g, Fiber 2.8g, Protein 3.8g

Ingredients:

  • Lemon Zest and Juice of 2 Lemons
  • 200g Golden Caster Sugar
  • 250g Soft Unsalted Butter
  • 3 Large Eggs
  • 1 Tbsp Vanilla Bean Paste
  • 200g Self Raising Flour
  • 100g Plain Flour
  • 225g Fresh Raspberries
  • 1 Tbsp Golden Caster Sugar for sprinkling

You will need:

  • Preheated Oven to 170C Conventional / 150C Fan
  • Zester
  • Sharp Knife
  • Juicer
  • Scales / Measuring Spoons
  • Large Mixing Bowl
  • Electric Whisk
  • Spatula
  • Large Greased Loaf Tin
  • Zest your lemons into large mixing bowl

  • Add your butter and sugar to the bowl and cream together until well combined with your electric whisk

  • Add your eggs to the mix and whisk together

  • Squeeze your lemons and add the juice

    Add the vanilla bean paste

    Mix well together with electric whisk

  • Add your flours and mix well together with electric whisk

  • Add your raspberries and fold into your cake mixture with a spatula

  • Add your cake mix to the loaf tin

    Sprinkle 1 Tbsp of golden caster sugar over the top

    Pop it onto the middle shelf of your pre heated oven

    Bake for 1 hour (or until skewer comes out clean when tested)

  • When cooked remove from oven and place tin on cooling rack for 10 minutes

    Turn out cake and leave to cool on rack

    Enjoy

    This cake keeps well in an airtight cake tin

Warm Chicken And Chorizo Salad With A Poached Egg

CCWSfirst

Roast chicken, chorizo, poached egg, asparagus, broad beans and spinach.  Lots of scrumptious things on one plate.

Really nice, simple supper that is a salad that feels hearty.

This serves one.

Macros: Calories 540, Fat32.6g, Carbs 9.3g, Fiber 3.2g and Protein 50g

Ingredients:

  • 100g Chicken Breast Skin on
  • Drizzle of Olive Oil
  • Pinch of Sea Salt
  • 100g Broad Beans
  • 100g Asparagus
  • 50g Chorizo Sausage
  • 10g Butter
  • 1 Large Egg
  • 1 Tbsp White Wine Vinegar
  • 50g Spinach

You will need:

  • Pre Heated Oven 200C Conventional or 180C Fan
  • Vegetable Chopping Board
  • Meat Chopping Board
  • 2 Sharp Knives
  • Foil Lined Baking Tray
  • Scales / Measuring Spoons
  • Small Saucepan
  • Small Frying Pan
  • Griddle
  • Fish Slice
  • Colander
  • Put a small drizzle of olive oil on your chicken breast ( I have done more for future food prep)

    Season with some sea salt

    Pop in oven and cook for 25 minutes

  • De pod your broad beans

  • Cut of the woody ends yo your asparagus

  • Chop your into individual sausages ( I again have done more for future food prep)

  • In a small pan of boiling water place your broad beans

    Cook for 5 minutes

  • Add your chorizo to small frying pan over a medium heat and cook for 10 minutes

    You do not need to add anything to pan as they produce own oil

  • When chicken breast cooked slice

  • Strain broad beans in colander

    Peel your broad beans of tough outer shell when cool enough to handle

  • Turn your chorizo as required so cooked throughout

  • Add your butter to griddle over a medium high heat

  • Add your asparagus and cook for 4 minutes turning after 2 minutes

  • In a pan of boiling water add 1 tbsp white wine vinegar

    Add your egg, then remove pan from heat

  • Cover pan with lid and leave for 3 minutes

  • Add peeled broad beans to griddle and cook for 2 minutes

  • Until becoming golden

  • Layer your plate with spinach, chicken and chorizo

  • Add your asparagus and broad beans

    Top with poached egg

    Enjoy