HEALTHY RECIPES TESTED BY US!

(psst…they taste great too!)

Let us know what you think…or add your own, below!!

Strawberry Melon Smoothie:

2/3  cup frozen unsweetened Strawberries

1 medium banana

1/2 cup cubed honeydew melon

1/2 cup skim milk (or soy milk)

2 tsp vanilla whey powder

3 ice cubes

Method

Blend all ingrediants together for about 30 seconds, or until smooth.

Per Serving

199 calories, 9g protein, 39g carbs, 2g salt, 4g fiber, 117mg sodium

 

Ginger Chicken

2 chicken breasts

1/4 cup low-sodium soy sauce

1 Tbs Marsala

1Tbs light brown sugar

1/4 tsp ground ginger

1/4 cup water

1/2 cup brown or white rice

Method

Lightly spray pan with olive oil. Brown chicken in pan over a medium heat for 1 minute and turn over.

In a bowl, combine soy sauce, Marsala, sugar, ginger and water. Add mixture to the pan and bring to the boil. Reduce heat to a simmer and cook covered for 8 minutes., then turn over and cook for a further 8 minutes, making sure to baste chicken often. Uncover and cook for an extra 4 minutes on medium heat.

Meanwhile, cook rice according to packet instructions.

When chicken is ready, serve on bed of rice, topped with some of the sauce.

Per Serving

469g calories, 54g protein, 36g carbs, 6g fat.

 

Grilled Tuna Burgers

450g canned Tuna

40g chopped onion (1/2 small onion)

1 large carrot, shredded

2 cloves finely chopped garlic

4 egg whites

20g chopped chives

40g bread crumbs

spices to taste

Method

Mix all ingrediants together in a large mixing bowl. Add spices to taste (i.e. chilli flakes, paprika ). Split ingrediants into 4 patties.

Cover a tray with non-stick baking paper. Spray the paper lightly with olive oil spray. Place patties onto tray and grill under medium heat, on both sides, until golden brown and warmed through.

Serve as you please – suggestions are with brown rice and steamed vegetables; or in a wholemeal bun with salad.

Per Serving

200 calories, 35g protein per patty, 1.2g fat per patty, 15g carbs per patty

 

Protein and Carbohydrate Bar

795g rolled oats

340g dry milk powder

1 Tbs cinnamon

237ml lite syrup

2 scoops protein powder of choice

2 egg whites

3 Tbs orange juice

227mg raisins, or chopped apple, or chopped nuts

Method

Combine all ingrediants, and then spread evenly into pre-lined oven tray. Prior to cooking cut into 10 even slices.

Place into a preheated oven at 180 degrees until lightly browned (approx. 15 minutes). Once cooled store in an airtight container.

Note – If you want to increase the protein in this recipe you can add an extra scoop of protein powder AND an extra egg white (both must be added to maintain batter consistency)

Per Serving

500 calories per bar, 26g protein