Whether you’re rolling out the BBQ, having a picnic or just eating al fresco, here are some delicious & nutritious sunny weather recipes.
Sweet Paprika Chicken & Veggies
A new and tasty way to prepare lean chicken and nutritious veggies. Meals that are high in protein and fibre, like this are exactly what you need to be eating in order to see amazing results.
Servings: 8
What you need…
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 16oz of skinless, chicken tenders
• 1 teaspoon olive oil
• 1 red onion, chopped
• 4 carrots, chopped
• 3 heirloom tomatoes, chopped
• 2 green bell peppers, seeded and chopped
• 2 tablespoons coconut flour
• 2 tablespoons sweet paprika
1. Preheat oven to 165 degrees Celsius
2. Season the chicken tenders with salt and pepper. Heat the olive oil in a large skillet, over medium heat. Add the chicken and cook, turning occasionally until browned. Transfer to a roasting pan
3. Add the vegetables to the skillet and maintain the heat on medium. Cook, stirring often, until the onion is translucent. Sprinkle in the flour and paprika and stir well. Bring to a boil and cook until the tomatoes give off their juices, about 10 minutes. Pour the veggies over the chicken and cover
4. Bake for 30 minutes, uncover and bake for an additional 30 minutes
Nutritional Analysis: One serving equals: 211 calories, 3 fat, 390mg sodium, 17g carbohydrate, 5.5g fibre, and 29g protein.
Why not try this recipe on the BBQ? Simply cook the chicken on the BBQ to get a great smoky paprika flavour
Tropical Chicken Salad
This salad has plenty of protein and fibre, vitamins, minerals and lots of delicious flavour.
Servings: 8
What you need…
• 1 head of cabbage, chopped
• 1 red bell pepper, chopped
• 1 mango, chopped
• 1/2 cup pineapple, chopped
• 1 bunch coriander, chopped
• 1/3 cup onions, chopped
• 4 skinless chicken breast, baked and chopped
• 1/4 cup low calorie mango dressing
1. Mix all of the salad ingredients in a large bowl. Toss with the dressing.
Nutritional Analysis: One serving equals: 200 calories, 3 fat, 144mg sodium, 14g carbohydrate, 4g fibre, and 30g protein.
Turkey Stuffed Bell Peppers
Eating healthy doesn’t have to be boring! Your taste buds won’t suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.
Servings: 5
What you need…
• 5 organic bell peppers
• 1 teaspoon olive oil
• 2 cloves garlic, minced
• 2 tablespoons fresh basil, chopped
• 1 onion, chopped
• 1 tablespoon fresh rosemary, chopped
• 1 teaspoon dried parsley
• dash of salt and pepper
• 20oz organic ground turkey, 99% fat free
• 1 organic tomato, chopped
• 3/4 cup spaghetti sauce
• 1/4 cup shredded mozzarella cheese
1. Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside.
2. Preheat the oven to 165 degrees Celsius. Prepare a baking pan with non-stick cooking spray and set aside.
3. In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes.
4. Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined.
5. Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender. Got the BBQ fired up? Why not loosely wrap the peppers in foil and place on the BBQ.
Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fibre, and 28g protein.
About David & Carol Petersen
David & Carol Petersen run Results by Design Personal Training - a personal training gym in Clapham at 292 Battersea Park Road SW11 - Call 020 3551 6739 today to schedule your free, no-obligation consultation session and discover how we can help you or complete the blue form on the right hand side of our blog and we will call you. We provide one to one personal triaining, group personal training, classes as well as bespoke healthy eating plans and more. We help our clients lose body fat, tone and sculpt their body and look great outside while feeling great inside.
