Shift Workers Fitness Club

Author: admin

  • Chicken & Chorizo Jambalaya

    Chicken & Chorizo Jambalaya

    A healthy Cajun-inspired rice pot recipe that's bursting with spicy Spanish sausage, sweet peppers and tomatoes
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    Prep Time 10 minutes
    Cook Time 45 minutes
    Servings: 4
    Course: Dinner
    Cuisine: Cajun
    Calories: 445
    Ingredients Equipment Method

    Ingredients
      

    • 1 tbsp Olive Oil
    • 2 Chicken Breast Chopped
    • 1 Onion Diced
    • 1 Red Pepper Thinly sliced
    • 2 Garlic Cloves Crushed
    • 75 grams Chorizo Sliced
    • 1 tbsp Cajun Seasoning
    • 250 grams Long grain Rice
    • 1 tin Chopped Tomato
    • 350 ml Chicken Stock

    Equipment

    • 1 Frying pan

    Method
     

    1. Heat 1 tbsp Olive Oil in a large frying pan with a lid over a medium-high heat and brown 2 Chicken Breast for 5-8 mins until golden.
      1 tbsp Olive Oil, 2 Chicken Breast
    2. Remove and set aside. Tip in the Onion and cook for 3-4 mins until soft.
      1 Onion
    3. Add 1 thinly sliced red pepper, 2 crushed garlic cloves, 75g sliced chorizo and 1 tbsp Cajun seasoning, and cook for 5 mins more.
      1 Red Pepper, 2 Garlic Cloves, 75 grams Chorizo, 1 tbsp Cajun Seasoning
    4. Stir the chicken back in with 250g long grain rice, add the 400g can of tomatoes and 350ml chicken stock. Cover and simmer over a medium heat for 20-25 mins until the rice is tender.
      250 grams Long grain Rice, 1 tin Chopped Tomato, 350 ml Chicken Stock

  • Southern Pork & Beans

    Southern-style pork and beans

    Soul food meets health food
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    Prep Time 30 minutes
    Cook Time 1 hour
    Course: Dinner
    Cuisine: American
    Calories: 322
    Ingredients Method

    Ingredients
      

    • low-calorie cooking spray
    • 1 onion sliced
    • 250 grams pork tenderloin fillet all visible fat removed, cut into 2cm/1in pieces
    • 150 grams Gammon steak all visible fat removed, cut into 2cm/1in pieces
    • 2 garlic cloves crushed
    • 2 tsp smoked paprika
    • ½ tsp hot chilli powder
    • 1 tin chopped tomatoes
    • 2 tin cannellini beans drained and rinsed
    • 2 tbsp tomato purée
    • 2 tsp prepared English mustard
    • 400 ml pork or chicken stock made with 1 stock cube
    • 3 tbsp chopped flatleaf parsley to garnish
    • 4 tbsp fat-free plain yoghurt or fromage frais to serve
    • salt and freshly ground black pepper

    Method
     

    1. Spray a large, wide-based saucepan with cooking spray and fry the onion over a medium heat for 4-5 minutes, stirring occasionally, until softened and lightly browned.
    2. Add the pork and gammon, season with pepper and cook for two minutes, stirring constantly.
    3. Add the garlic, paprika and chilli powder and cook for a few seconds, stirring. Tip the tomatoes and beans into the pan, and stir in the tomato purée and mustard. Pour over the stock and bring to a gentle simmer.
    4. Cook for 20-25 minutes, stirring occasionally, until the pork is tender and cooked through and the sauce is thick. Season to taste and stir in half the parsley. Sprinkle the rest over just before serving. Serve with the yoghurt.

  • Stir Fried Pork

    Stir-fried pork with ginger and soy

    This low-calorie, pork stir fry is quick and easy while still delivering on flavour, and helping you on your way to getting five a day.
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    Servings: 2
    Calories: 342
    Ingredients Method Notes

    Ingredients
      

    • low-calorie cooking spray
    • 250 grams pork tenderloin all visible fat removed, cut into chunks
    • 1 tsp cornflour
    • 2 tbsp dark soy sauce
    • 150 g button mushrooms sliced
    • 2 red peppers deseeded and sliced
    • 75 grams mangetout trimmed
    • 15 g fresh root ginger cut into thin matchsticks
    • 1 garlic clove thinly sliced
    • 4 spring onions cut into short lengths
    • freshly ground black pepper

    Method
     

    1. Season the pork with pepper. Mix the cornflour with two tablespoons of cold water until smooth, then stir in the soy sauce.
    2. Spray a large wok, or deep frying pan, with cooking spray and place over a high heat. Stir-fry the pork for 1-2 minutes, or until lightly browned but not cooked through. Transfer to a plate.
    3. Return the pan to the heat, reduce the heat a little and spray with more oil. Stir-fry the mushrooms and pepper for 2 minutes. Add the mangetout and cook for a minute. Add the ginger, garlic and spring onions and stir-fry for a few seconds.
    4. Return the pork to the pan and pour over the soy sauce mixture. Cook for 1-2 minutes, or until the sauce has thickened and the pork is cooked through. Serve immediately.

    Notes

    Each serving provides 359 kcal, 40.3g protein, 12.4g carbohydrate (of which 10.1g sugars), 15.4g fat (of which 4.8g saturates), 4.7g fibre and 2.41g salt.

  • Chocolate Protein Banana Loaf

    Chocolate Protein Banana Loaf

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    Prep Time 1 hour
    Cook Time 1 hour
    Course: Dessert
    Calories: 300
    Ingredients Method

    Ingredients
      

    • 3 Bananas Mashed
    • 2 tsp Eggs
    • 1 tsp Vanilla Essence
    • 1 tsp Baking Powder
    • 280 grams Fat Free Yoghurt
    • 100 grams Flour
    • 100 grams Oats blended
    • 60 grams Protein Powder Vanilla
    • 30 grams Cocoa Powder
    • 75 grams Honey
    • 55 grams Dark Chocolate Chips

    Method
     

    1. Mix wet ingredients together
      2 tsp Eggs, 1 tsp Vanilla Essence, 280 grams Fat Free Yoghurt, 75 grams Honey, 3 Bananas
    2. add dry ingredients
      1 tsp Baking Powder, 100 grams Flour, 100 grams Oats, 60 grams Protein Powder, 30 grams Cocoa Powder, 55 grams Dark Chocolate Chips
    3. cook at 200 degrees C for 50-60 minutes