Emily English
@emthenutritionist • 960,000 subscribers
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MAPLE BANANA & PECAN EGG WHITE OATS I've never been a fan of nutritionists who demonise perfectly normal foods. Like, why are oats so controversial? When I am having a bowl this is how I like to do it. I love jumbo oats for their slower digestion, and my little trick of stirring in egg whites makes the creamiest, fluffiest porridge with a lovely boost of protein. Serves 1 390kcal & 30g protein 35g jumbo oats 100ml semi-skimmed milk 75ml water 100ml cartoned egg whites Pinch of salt ½ small banana, sliced 1 tsp maple syrup 3 pecan halves To serve 100g Greek yoghurt Optional: nut butter to finish Add the oats, milk, water and a pinch of salt to a small saucepan. Simmer gently for 10–12 minutes, stirring occasionally, until the oats have softened and most of the liquid has been absorbed. Turn the heat right down and gradually stir in the egg whites, mixing continuously for 2–3 minutes until fully cooked, thick and creamy. Add a splash of milk only if needed. Meanwhile, melt a little butter and maple syrup in a small frying pan. Add the halved banana and pecans, cooking for 2–3 minutes until golden and caramelised. Spoon the oats into a bowl, add a generous dollop of thick Greek yoghurt and top with the warm maple banana and pecans. Finish with a little nut butter if you fancy. #nutrition #healthymeals
Emily English201,500 просмотров • 7 дней назад
What I eat in a day as a nutritionist As always, let me know which recipes you want to see on the feed because there are some GOOD ones in this one. Breakfast was caramelised banana egg white oats. Such an easy way to get some extra protein into porridge and the egg whites make them so creamy too. Finished with the M&S cashew nut butter iykyk. Lunch was creamy roasted butternut squash and tomato soup with a honey feta cottage cheese toastie. Soup season is officially here and I’m VERY happy about it. I blend cottage cheese into the soup for extra protein and creaminess, and obviously soup needs a toastie. This one is also perfect for making a big batch and freezing. Then dinner was my leek tortellini bake. Such an easy midweek dinner, we inhaled this. Food I actually really want to eat. My kind of day. Which recipe first? #whatieatinaday
Emily English815,200 просмотров • 1 месяц назад
My most popular recipes from 2026 👉🏼 Creamy Red Pepper & Chickpea Soup with Honey Feta Cottage Cheese Toastie This soup feels life changing, not to be dramatic. Rich, creamy roasted red pepper and chickpea soup with a golden, crispy honey feta cottage cheese toastie for dunking. The perfect comforting lunch. Serves 4 Approx 400 kcal & 30g protein 1 jar roasted red peppers (approx. 450g), drained 1 red onion, roughly chopped A handful of cherry tomatoes 1 generous tsp harissa paste 1 tin chickpeas, drained and rinsed 250g passata 1 chicken stock cube About 600ml boiling water 100g (2 heaped tbsp) cottage cheese 2 heaped tbsp cottage cheese 20g feta, crumbled 1 tsp honey A small squeeze of fresh lemon juice A little lemon zest Fresh parsley, finely chopped Garlic granules 2 slices of sourdough bread or any bread you like Heat a little oil in a large saucepan over a medium heat. Add the red onion, cherry tomatoes and harissa paste with a pinch of salt and sauté for 3–4 minutes until fragrant. Add the roasted red peppers, chickpeas, passata, stock cube and boiling water. Bring to a gentle simmer and cook for 10–15 minutes, allowing the flavours to develop. In a small bowl, mix together the cottage cheese, feta, a drizzle of honey, lemon juice, lemon zest, parsley and a pinch of garlic granules. Spread the mixture over slices of bread, sandwich together, cut in half and toast in a pan or air fryer until golden and crisp. Remove the soup from the heat and let cool slightly, blend until smooth, then add the cottage cheese and blend until silky. Taste and adjust seasoning if needed. Add more stock if it’s too thick. Serve the soup hot with the toastie on the side. #healthymeals #comfortfood
Emily English136,100 просмотров • 11 дней назад
15 MINUTE CREAMY THAI COCONUT COD CURRY Creamy, fragrant and properly speedy. The cod steams gently in the curry sauce to become perfectly flakey and gorgeous. The PERFECT midweek meal. Serves 2 at approx 490kcal & 26g protein per portion 1 pack microwave brown rice 1 carrot 1 courgette 2 cod fillets (or any protein of choice) 1 tin light or full fat coconut milk 1 tbsp red curry paste 2 spring onions 1 tsp honey 1 chicken stock cube 1 tsp fish sauce 1 tsp soy sauce Lime & Crispy chilli oil to serve Dry the cod and salt. Add the light coconut milk, red curry paste, spring onions, honey, stock cube, fish sauce and soy sauce to a blender and blitz until smooth. Julienne the carrot and courgette, or peel into ribbons. Add the rice to a wide pan, top with the veg, then place the cod on top. Pour the sauce over. Put the lid on and simmer gently for 8–10 minutes, until the cod is cooked through and flakes easily. Serve with a squeeze of lime and a drizzle of crispy chilli oil. #healthyrecipes #quickrecipes
Emily English4,100,000 просмотров • 8 месяцев назад
HIGH PROTEIN CHILLI CHEESE TOASTS If you need a quick healthy high protein toast idea you have got to try these chilli cheese cottage cheese toasts. Inspired by a very popular Indian street food. So addictive and make the best quick breakfast or lunch or even a snack. You will need to serve 1 232kcal & 18g protein 1 slice bread 2 tbsp cottage cheese (full fat or low) 25g grated mature chedder 1/4 small red onion, finely diced 1/4 green pepper diced 1 tbsp fresh chopped corriander (or use parlsey) 1/2 tsp chopped fresh green chilli Mix the cottage cheese with chedder, onion, pepper, coriander, chilli and season with a crack of black pepper and salt. Top onto your bread of choice. Airfry at 200c fan for 8-10 minutes or bake in the oven at 200c fan for 10-12 minutes. #healthyrecipes #highprotein #toast
Emily English3,000,000 просмотров • 1 год назад
Eat breakfast with me 🫶🏻 with my favourite “2 eggs on toast formula” #healthyfood #plateup #nutrition
Emily English474,100 просмотров • 3 месяцев назад
One pan Tuscan baked salmon This incredibly easy but insanely delicious one pan salmon dish is a midweek winner. Ready in under 15 minutes, it’s creamy but has a light freshness that I think you all will love. It’s hearty enough with the butterbeans but feel free to pair with rice or grain of your choice. 500kcal, 38g protein per portion. You will need to serve 2 2 salmon fillets 1 tin butterbeans Fresh basil 200g cherry tomatoes 8 sun dried tomatoes, drained from oil and chopped 1 shallot 2 cloves garlic Few handfuls of spinach 2 tbsp half fat crème fraiche Smoked paprika Chicken stock cube 1 lemon Parmesan 1. Season the salmon fillets with salt and pepper. Sear in a hot pan on all sides until coloured. Remove and set to one side. 2. In the same pan, sweat the shallot and garlic with a pinch of salt. Mix in the whole cherry tomatoes, sun dried, 1/2 tsp smoked paprika and chopped basil stems. 3. Sauté for a few minutes, then add in a stock cube and 200ml water. Bring to a simmer, tip in the butterbeans and leave for 5 minutes. 4. Turn the heat right down, add in 2 tbsp crème fraiche, the zest of a lemon, 15g grated Parmesan and a crack of black pepper. Stir then mix in the spinach and some chopped basil. 5. Place the salmon fillets into the dish and allow to warm through until they are cooked. 6. Serve with extra basil sprinkled over the top and grating of parmesan. #healthymealideas #dinnerideas #healthymeals #mealprep
Emily English5,800,000 просмотров • 3 лет назад
Hot Honey Grilled Peach & Cottage Cheese Toasts An under-5-minute lunch idea with the perfect balance of protein and fibre to leave you full but feeling light. More portion than most high street sandwiches. Summer eating, we are ready! You’ll need 360kcal & 20g protein 60g slice of sourdough 3 tbsp full fat cottage cheese 2 slices Parma ham or prosciutto 1 ripe peach 1 tsp honey A pinch of chilli flakes Fresh basil leaves 1/4 small red onion, finely sliced Olive oil Black pepper Slice the peach into wedges and toss them in a little olive oil with a good crack of black pepper. Grill or sear the peach slices in a hot pan for 1–2 minutes until lightly charred. While they cook, toast the bread until golden. Spread the cottage cheese over the toast, then layer up the slices of Parma ham. Scatter over the finely sliced red onion, followed by the warm, grilled peaches. Warm the honey gently with a pinch of chilli flakes, then drizzle it over everything. Finish with plenty of fresh basil leaves and a final twist of black pepper. #healthyrecipes #healthyfood #easyrecipes
Emily English1,700,000 просмотров • 1 год назад
Chicken Caesar pita 🤌🏻 If you love a Caesar salad you will love my chicken Caesar pita recipe, perfect for lunch but gorgeously balanced as you will find with all my recipes. A lighter but flavour packed caesar dressing made with yoghurt, crispy Parma ham and pulled into a soft toasted pita. Prep the filling and hold for 3-4 days! 405kcal and 40g protein You will need 1 wholemeal pita 80-100g shredded cooked chicken breast Fresh chives or 1 spring onion 2 anchovies 10g grated Parmesan 1 heaped tbsp thick yoghurt 1 lemon Worcestershire sauce Parma ham Little gem lettuce In an air fryer or dry frying pan, crisp up the ham until golden (around 3-4 minutes) Allow to cool on kitchen towel then roughly chop. Shred the chicken. Mix with 1 tbsp yoghurt, 1 tbsp chopped chives, 2 finely chopped anchovies, 1 tbsp lemon juice, some lemon zest, grated parmesan and some black pepper. Taste and adjust to your preference. Toast the pita, cut in 1/2 and open. Add in some little gem lettuce and spoon the filling into the pita. Top with any leftover crispy ham and some extra chives. Works well with some fresh tomatoes added too! #healthymeals #lunchideas #sandwich
Emily English3,700,000 просмотров • 3 лет назад
This is my go to nutrition coded bolognese when I want something comforting but super nourishing. It is rich, slow cooked & properly satisfying, packed with fibre and protein thanks to the lentils and all the veg. It is also a great way to make mince go further without anyone noticing, which makes it perfect for batch cooking, feeding friends or filling the freezer! You will need to serve 6 215 kcal. 8g fibre. 25 g protein per serving 500 g 5% beef mince (or mince of choice) 1 white onion, finely diced 1 leek, finely chopped 2 sticks celery, finely diced 2 carrots, finely diced 1 courgette, finely grated 300 g chestnut mushrooms, finely diced Fresh thyme leaves 75 ml red wine (optional) 100 g dry green or red lentils, (if you want to reduce 💨 soak overnight!) 400g passata 1 tin chopped tomatoes (I love mutti!) 2 tbsp tbsp tomato purée 1 beef stock cube 2 tbsp balsamic vinegar 1 tsp dried oregano 1 tsp finely chopped rosemary Finely chop all of the vegetables. A food processor works well here if you want to save time. Heat a large pan over a medium heat with a little olive oil. Add the vegetables with a generous pinch of salt and cook for 10–15 minutes until softened, coloured and lightly golden. Add the mince, thyme, rosemary, oregano and tomato purée. Cook for 5–7 minutes, breaking up the mince and allowing it to brown properly. Season with black pepper. If using, pour in the red wine and let it bubble for 1–2 minutes to cook off the alcohol. Add the chopped tomatoes and passata. Fill the empty tomato tin with water (or beef bone broth) and add to the pan and rinse out the passata with a little water and add in. Crumble in the stock cube, then stir through the lentils and balsamic vinegar. Bring to a gentle simmer, reduce the heat and cook uncovered for 45–60 minutes, stirring occasionally, until the lentils are cooked and the sauce is rich and thick. Add a splash of water if it reduces too much and season to taste. Serve with pasta, make into a lasagne, freeze in portions for perfect meal prep. I think this tastes even better the next day! #mealprep #healthyrecipes
Emily English793,000 просмотров • 9 месяцев назад
HIGH PROTEIN CREAMY PESTO PASTA SALAD This is a proper prep-ahead salad that won’t go soggy. The sauce is blended cottage cheese with pesto and parmesan, creamy, tangy and packed with protein. Tossed with chicken, rocket and cherry tomatoes, it makes a balanced lunch that keeps well in the fridge. You will need to serve 2 (489 kcal & 50g protein per portion) 120g wholewheat pasta, dry weight 160g cooked chicken breast, shredded 250g cottage cheese (fat free or full fat you choose) 1 generous tbsp green pesto 20g parmesan, grated 1 spring onion, roughly chopped Handful of cherry tomatoes Handful of rocket Fresh basil, salt and black pepper Lemon to serve Cook the pasta in well-salted water until done (NOT al dente!) you want it to be a tiny bit over cooked as it firms up again in the fridge. Drain and set aside, reserving a splash of the cooking water. Blend the cottage cheese with the pesto, parmesan, spring onion, large handful of basil, salt and pepper until smooth. Taste and add more pesto/ basil etc if needed. Mix the pasta with the sauce until well coated. Fold through the chicken, rocket and cherry tomatoes. Loosen with some of the pasta water if needed. Store in the fridge for up to 3 days. I like to squeeze over a little extra lemon to serve. #healthyrecipes #easyrecipe #mealprep #highprotein
Emily English873,000 просмотров • 1 год назад
HIGH PROTEIN TOASTIES BRIE CRANBERRY TURKEY Melty, tangy, and protein-packed. A speedy toastie with creamy cottage cheese, savoury turkey, oozy brie and a pop of cranberry ideal for workday lunches. Serves 1 at approx 535kcal & 49g protein per sandwich Ingredients 80 g cooked chicken or turkey (shredded) 2 tbsp cottage cheese 50g brie, torn 1 spring onion, finely sliced ½ tsp garlic granules A handful of spinach 1 generous tsp cranberry sauce 2 slices bread (your choice) Method Mix cottage cheese with chicken or turkey, brie, spring onion and garlic granules; season with salt and pepper. Spread cranberry sauce over one slice of bread. Top with spinach. Spoon the cottage-cheese mixture on top, then top with the second slice. Cut in 1/2. Toast in an air fryer at 190°C for 6–8 minutes (turn halfway if needed) or in a frying pan over medium heat for 2–3 minutes per side, pressing gently, until the bread is golden and the brie is melty. Slice and serve.
Emily English554,800 просмотров • 1 год назад
COMFORT FOOD WITH A HEALTH TWIST, BEEF & RICOTTA MEATBALLS IN RAGU Big, tender, melt in the mouth meatballs that will become a weekly staple in your household, I promise. High protein, lots of fibre, vegetable diversity, but in a big hug in a bowl format. One of my favourite recipes I have made in a while! 420 kcal & 41g protein per portion You will need to serve 4 500g 5% beef mince 1 courgette, grated and squeezed really dry 1 tsp garlic granules (heaped) 1 tsp onion granules (heaped) 1 tsp oregano 120g ricotta 1 egg 20g parmesan, finely grated 50g breadcrumbs For the sauce 2 celery sticks 1 carrot 1 red onion 1 red pepper 2 garlic cloves 2 tbsp tomato purée 1 x 400g tin chopped tomatoes A little chopped rosemary or dried oregano 1 x 400g tin butter beans, rinsed and drained Fresh basil to serve Grate the courgette then squeeze out as much water as you possibly can. Mix the mince, courgette, garlic granules, onion granules, oregano, ricotta, parmesan, egg, breadcrumbs, salt and pepper until just combined. Roll into large meatballs, bigger than golf ball size (you should get around 12). Air fry at 210C for 12 minutes or bake at 220C (200C fan) for 15–18 minutes until browned. They don’t need to be cooked through yet. For the sauce, blitz the celery, carrot and red onion in a processor (or finely dice), then saute in large pan for a few minutes with a pinch of salt until softened. Add diced red pepper, chopped rosemary and the garlic, then stir in the tomato purée and cook out for 2 minutes. Add the chopped tomatoes, then fill the tin with water and add that. Simmer for 10 minutes. Stir in the butter beans, then add the meatballs and simmer for 10 minutes until the meatballs are cooked through and the sauce is rich and thickened. Finish with extra parmesan and lots of torn basil. #healthy #healthyrecipes #comfortfood
Emily English394,900 просмотров • 9 месяцев назад
GNOCCHI LASAGNE Inspired by the viral lasagne soup, this gnocchi version doesn’t require layering and is a perfect winter warmer. Soft fluffy gnocchi folded through a rich beef ragu laded with veggies. Top with a silky cheesy béchamel with sharp cheddar and parmesan. You will need to serve 4 Under 500kcal and 30g protein per portion 500g beef mince 1 tin chopped tomatoes, 500g passata 1 diced white onion, 3 minced garlic cloves 2 diced celery sticks, 1 diced carrot, 1 diced courgette, 200g diced chestnut mushrooms 1 beef stock cube, 500g fresh gnocchi 1/2 tsp oregano, 1 tbsp tomato puree For Béchamel: 15ml olive oil, 1 heaped tbsp flour, 400ml milk 80g mature cheddar, 20g parmesan, 1 tsp American mustard Set your oven to 200°C (fan setting). In a large pan, season with salt & pepper and brown the mince over medium heat. Remove and set aside. In the same pan add the finely diced vegetables and a pinch of salt, sweat until the vegetables are tender and any excess water has evaporated. You want the veggies to develop some colour. Add the mince to the pan along with the chopped tomatoes, passata, beef stock cube, oregano, and tomato puree. Stir well to combine. Let this mixture simmer for a while to reduce and thicken. In a separate saucepan, heat the olive oil over medium heat. Add the flour and stir continuously for a couple of minutes. Gradually whisk in the milk to avoid lumps. Keep stirring until the sauce thickens. Once thickened, remove from heat and stir in the cheeses and American mustard. Add the fresh gnocchi to the beef ragu mixture, folding gently to combine. Pour the gnocchi and ragu mixture into a baking dish. Smooth the top and then pour over the béchamel sauce, spreading it evenly. Sprinkle additional mature cheddar on top. Place the dish in the preheated oven and bake for about 30 minutes, or until the top is golden and bubbling. Let the gnocchi lasagne bake cool slightly before serving. #healthyrecipes #easyrecipe #dinnerideas
Emily English1,400,000 просмотров • 2 лет назад
SPEEDY GNOCCHI CHICKEN LASAGNE I often crave lasagne, but being honest, I often cannot be bothered with the idea of making one. This is my solution: just throw the gnocchi into the sauce to simmer and thicken it, top with a single layer of cheesy béchamel and bake for only 10 minutes to colour the top. Lasagne in under 30 minutes, yes please. Swap the chicken for any mince you like beef, pork or keep veggie using lentils/beans Serves 4 big portions 565 kcal & 42g protein For the gnocchi ragu 300-350g cooked shredded chicken 2 celery sticks 1 carrot 1 red onion 1 courgette 200g chestnut mushrooms 2 garlic cloves 2 tbsp tomato purée 1 tin chopped tomatoes 200g passata 1 chicken stock cube 1 tbsp balsamic vinegar 1 tsp dried oregano 500g fresh gnocchi For the béchamel 1 tbsp olive oil 1 tbsp plain flour 400ml skimmed milk 60g mature cheddar, grated 20g parmesan, grated Blitz the celery, carrot, red onion, courgette, mushrooms and garlic in a food processor until finely chopped. Add to a large pan over a medium heat with a good pinch of salt and cook down until softened and most of the water has evaporated. Stir through the oregano and tomato purée and cook for 1–2 minutes. Pour in the chopped tomatoes, passata, and a tin of water. Add the stock cube, balsamic vinegar and plenty of salt and pepper, then simmer for 5 minutes until the sauce has reduced slightly. Add the gnocchi straight into the sauce and let it simmer for a few minutes until it starts to thicken the ragu. Fold through the shredded chicken and let everything heat through. Add a splash of water if needed, but you want the sauce thick rather than watery. For the béchamel, heat the olive oil in a small saucepan, stir in the flour and cook for 1–2 minutes. Gradually whisk in the skimmed milk until smooth, then simmer gently until thickened. Stir through the cheddar and parmesan and season well. Transfer the gnocchi ragu to a baking dish, or keep it in the same pan if ovenproof, spoon over the béchamel and top with a little extra cheese if you like. Bake at 200°C for 10-15 minutes until golden and bubbling, then leave to sit for 5–10 minutes before serving. #healthyrecipes #comfortfood #quickrecipes
Emily English292,100 просмотров • 8 месяцев назад
HEALTHY CHICKEN SAUSAGE RIGATONI ALLA ZOZZONA When I saw this pasta recipe, I knew I had to recreate it emthenutritionist style. All the cosy, peppery richness of classic zozzona made lighter with chicken sausages, a little smoked pancetta and that silky egg pecorino to finish. wowowow this was SO GOOD!! Hope you guys love it. Serves 2 567 kcal & 44g protein per portion 140g rigatoni 6 rashers thin smoked pancetta, cut into strips 1 shallot, finely diced 1 garlic clove, minced 1 tsp fennel seeds, lightly crushed ¼–½ tsp chilli flakes, to taste 8 chicken chipolatas (Heck), skins removed 1 tbsp tomato purée 150g passata Large handful cherry tomatoes, halved (about 100g) 30g Pecorino or parmsean, finely grated (plus extra to serve) 1 large egg, at room temperature Freshly cracked black pepper Put a large pot of well-salted water on to boil. In a small bowl, whisk the Pecorino, egg and plenty of black pepper; set aside. Add the rigatoni to the boiling water and cook until just shy of al dente, reserving 200–250ml of the starchy cooking water before draining. Place the pancetta in a cold pan and set over medium heat; cook for 3–4 minutes until the fat renders and the pancetta is crisp. Add the chicken sausage, breaking it up with a spoon, until browned. If the base starts to catch, splash in a little water to deglaze and scrape up the browned bits. Stir in the shallot, garlic, fennel seeds, chilli flakes and a small pinch of salt. Cook for 3–4 minutes until softened. Add the tomato purée and cook for 1 minute, then pour in the passata and add the cherry tomatoes. Simmer gently for about 5 minutes until slightly thickened, adding a splash of pasta water if it looks dry. Tip in the drained pasta, toss over low heat until glossy and well coated. Whisk 50ml of the hot pasta water into the egg–cheese mixture to temper it. Take the pan off the heat, pour in the tempered egg mixture and toss quickly until the sauce turns silky and creamy, loosening with a little extra hot pasta water if needed. Season generously with black pepper. Serve immediately with a little extra Pecorino and more black pepper on top. #healthyrecipes #healthyfood #pasta
Emily English294,800 просмотров • 1 год назад
chicken & apricot kofta protein prep bowls This a recipe that you can batch-make and turn for easy lunches throughout the week. Transportable too, so pack up and enjoy in the office to save spending extortion prices on average salad. store leftovers for 3 days. if you want to reheat, remove the koftas and warm up; you can even grab a kofta as a snack. you will need to serve 4 for the kofta 500g chicken mince (or sub any mince you like) 1 courgette, grated 120g dried apricots, diced 1 heaped tsp ras el hanout 1 tsp garlic powder 1 egg zest of 1 lemon for the yoghurt sauce 200g thick yoghurt 1/2 tsp garlic powder Squeeze of lemon for the pickle 2 red onions 100ml white wine vinegar 1 tsp sugar For the bowls (for 1) 3 tbsp cooked grains Handful of rocket Handful of cherry tomatos 20g feta Sprinkle of pomegrante seeds In a large bowl, add the chicken mince, grated courgette, 1 egg, chopped apricots, spices, garlic and a good pinch of salt and pepper. Mix gently until combined. Using 2 tbsp spoons, shape into koftas and place onto a non stick baking tray (or into the air fryer basket) Bake at preheated 200c fan for 20 minutes until golden and cooked through but still juicy. Warm 100ml white wine vinegar and 100ml water and 1 tsp of sugar until near simmering. Thinly slice the onion and add to the warm pickle mix. Leave as long as possible. Mix the yoghurt with garlic granules, lemon juice and season with salt to taste. Once the koftas are done, assemble the bowl. Add some cooked grains, rocket, tomatoes, feta, pickled onions, 3 koftas and a dollop of garlic yoghurt. Store the koftas in an airtight container for 3 days or feel free to assemble the bowls to grab and go in the week. #mealprep #healthyrecipes #highprotein
Emily English631,600 просмотров • 2 лет назад
A nutritionists italian sausage and broccoli pasta. 150g pasta of choice 200g tenderstem broccoli 5 heck plain chicken sausages 1 heaped tsp fennel seeds 1 tsp cracked black pepper 1 red chilli 3 garlic cloves, chopped 1/2 red onion 2 anchovies (TRUST me, you won’t taste them) 150g half-fat creme fraiche 60g parmesan 1 lemon and fresh parsley to serve. #pasta #healthyrecipes #nutrition #fyp
Emily English678,800 просмотров • 4 лет назад
STICKY MOROCCAN CHICKEN & APRICOT MEATBALLS Cook once eat twice is my favourite way to save time and give my body something good. This high protein, perfectly prepable meatballs recipe is super adaptable, swap chicken for beef or pork, and if you don’t want couscous, just use rice, pasta or chickpeas. Family-friendly too, just adjust the spices. Leftovers hold for 3+ days. Serves 4 at approx 565kcal & 44g protein per serving 500g chicken mince (5%) 1 courgette, coarsely grated and squeezed dry Small handful dried apricots, finely diced 2 heaped tbsp breadcrumbs 1 egg 1 tsp garlic granules 1 tsp ras el hanout Zest 1 lemon for the sauce 2 tins chopped tomatoes 2 red peppers, finely diced 1 large red onion, finely diced 1 heaped tbsp tomato purée 2 tsp ras el hanout 1 chicken stock cube To serve 200g giant couscous (dry weight; 50g per person) + chicken/veg stock (to cook) Lemon juice & chopped parsley 4 tbsp yoghurt (1 tbsp per portion) 80g feta (20g per portion) Lemon Method Heat oven or air fryer to 200°C (fan). Mix chicken mince with courgette, apricots, breadcrumbs, egg, garlic granules, ras el hanout, lemon zest, salt and pepper; roll 20–24 golf size balls with 2 spoons or wet hands, place on a lined tray and bake/air-fry 10–12 minutes, turning halfway until lightly golden and just cooked. Meanwhile, warm a little oil in a wide pan, gently fry the onion and peppers with a pinch of salt for 5–6 minutes until sweet; stir in the tomato purée and ras el hanout for 1 minute, then add 2x tins chopped tomatoes plus the half-tin of water, crumble in the stock cube and simmer 15 minutes until slightly thickened. While the sauce simmers, cook the giant couscous in hot stock according to packet instructions, then toss warm with lemon juice and chopped parsley. Tip the hot meatballs into the sauce and simmer 3–5 minutes more. Serve over the lemon–parsley couscous with yoghurt and crumbled feta, plus a lemon wedge.
Emily English188,700 просмотров • 11 месяцев назад
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