Master these muscle-building, fat-burning mains – all of which are quick and easy to prepare – for some staple, healthy options for your evening meal.
Spicy Chicken Burger with Sweet Potato Rosti
Ingredients (serves 1):
- 1 chicken breast, butterflied
- 1 egg, beaten
- 1tbsp wholemeal flour
- 2 handfuls of breadcrumbs
- 1tsp chilli flakes
- 50ml rapeseed oil
- ½ sweet potato, peeled and grated
- 1tbsp cornflour
- Salt and pepper
- 25g unsalted butter
- 1 wholemeal bun
- 1tsp tomato ketchup
- 1 slice of cheddar cheese
- 1 slice of tomato
- Handful of cooked kale
- Dust the chicken with the flour, then dip in the egg.
- Mix the breadcrumbs and chilli flakes in a shallow dish. Press the chicken into breadcrumb mix to coat it on both sides.
- Fry the chicken in the rapeseed oil over a medium heat for four minutes on each side until it’s cooked through and the breadcrumbs are golden brown.
- To make the rosti, mix the grated potato and cornflour in a bowl and season. Heat the butter in a frying pan and add the potato mixture, pressing down to make an even surface.
- Fry for two minutes or until golden, then turn and fry for a further two minutes.
- Place in an oven heated to 190° and cook for five minutes.
- Cut the bun in half and spread the tomato ketchup on the inside of the top slice. Add the chicken, cheese, kale, tomato and rosti.
Kcals: 750, Protein: 60g, Fat: 40g, Carbs: 100g
Ingredients (serves 2):
- Handful of cauliflower florets
- 1 onion, cut into chunks
- 1 sweet potato, chopped into 3cm cubes
- 1 courgette, sliced
- 1 red pepper, chopped into 3cm chunks
- Handful of frozen peas
- 200g can chickpeas
- 1 large onion, chopped
- 2.5cm ginger, peeled and chopped
- 1 garlic clove, crushed
- 4tsp curry paste
- 400g can chopped tomatoes
- Large handful of coriander, finely chopped
- For the sauce, sweat the onion, ginger and garlic in a large heavy pan over a medium heat for a few minutes. Add the curry paste, chopped tomatoes and coriander, and simmer for a further ten minutes.
- Meanwhile, steam the cauliflower, onion, sweet potato, courgette and pepper until soft.
- Tip the steamed vegetables into the pan with the sauce. Add the peas and chickpeas and mix.
- Cook gently for five minutes and serve.
Kcals: 816, Protein: 30g, Fat: 15g, Carbs: 120g
Ingredients (serves 1):
- 1.5kg mussels in shells, cleaned and beards removed
- 1 bay leaf
- 100ml dry white wine
- 4 shallots, peeled and sliced
- 20g unsalted butter
- 2tbsp natural yogurt
- 25g curly parsley, roughly chopped
- Wash the mussels in a pot under cold running water. If any of the mussels float, discard them.
- Press the shells of any open mussels together with your fingers. If they don’t close, discard them.
- Scrape off any barnacles with a sharp knife and pull out the beards.
- Heat the butter in a large pan over a medium heat. Add the shallots and bay leaf, and soften for one minute.
- Add the mussels and white wine, cover the pan tightly with a lid and cook for four to five minutes until the mussels have all opened.
- Stir in the natural yogurt and chopped parsley, and serve.
Kcals: 751, Protein: 65g, Fat: 27g, Carbs: 43g