RECIPES

Do you have any great healthy recipe ideas? Why not let us know:

Join in on   or email us at enquiries@gymophobics.co.uk

..............................................................................................................................................................................................................

Veggie Chilli

Serves 4:

INGREDIENTS

1 large yellow pepper

1 large red pepper

1 large green pepper

Mushrooms

Carrot batons

1 x large onion

1 large tin Kidney Beans in water

1 large tin Tomatoes (in chilli, or however you like them)

2 teaspoons of mild chilli powder

2 teaspoons of minced garlic

2 veg or chicken oxo made up to half pint stock

Seasoning (black pepper)

4 tablespoons boiled rice (12 teaspoons if you don’t own a tablespoon)

 Chop all veg

Using a large non-stick frying pan or wok, and spray oil, stir-fry carrots for 5 mins.

Add the mushrooms and onions and fry for another 3 mins

Add peppers, garlic, chilli powder, kidney beans, seasoning and tomatoes, stir together and cook on full for 3 mins.

Add stock and bring to the boil.

Simmer with a lid on for approx 10 mins and then remove lid and increase heat until boiling and cook for 10 mins without lid to reduce the liquid, stirring occasionally.

Serve with 4 tablespoons of boiled rice.

  FOR THE ADVENTUROUS, YOU CAN ALSO USE A RED OR 
  GREEN CHILLI THINLY SLICED. ADD WITH THE MUSHROOMS

 ...................................................................................................................................................................................................................

Healthy Burgers:

Serves 2

Ingredients:

200g lean mince, 1 tsp mixed herbs, 1 onion, 1/2 garlic clove, 4 tomatoes, black pepper, Spray oil & mixed salad.

Method:

1. Put mince in a bowl and mix with the garlic, onion and herbs. Season with freshly ground black pepper.

2. Make 2 balls with the mixture and flatten into burger shapes.

3. Cook in no-stick pan with spray oil until no pink colour remains (5-6 mins).

4. Cut tomatoes in half and cook with the burgers.

5. Serve with a crusty roll and a large green salad.

 ..................................................................................................................................................................................................................

Pork and Apple:

Serves 2

Ingredients:

1 cooking apple, dried rosemary, half pint of gravy made with 2 desert spoons of chicken Bisto granuals with 1 tsp course mustard mix (optional), 1 red pepper & 2 lean pork steaks.

Method:

1. Peel, core and slice the apple and layer the bottom of an ovenproof dish.

2. Sprinkle the rosemary over the apple.

3. Lay the pork steaks on top and sprinkle chopped red pepper over the whole dish.

4. Add stock.

5. Cook slowly in pre-heated oven on 100-150 degrees (electric oven) for 2-2.5 hours.

6. Serve with 4 egg sized boiled potatoes, carrot and turnip (or veg of your choice).

 ................................................................................................................................................................................................................

Salmon Pasta:

Serves 2

Ingredients:

Penne Pasta, 1 large tin of salmon, 1 onion, 4 florets broccoli-finely chopped, Mange tout, handful mushrooms, 1 tsp chinese 5 spice powder, soy sauce, spray oil & black pepper.

Method:

1. Stir fry the onion, mushrooms, broccoli and mange tout in a wok in the spray oil.

2. Add the tin of salmon - break into pieces if necessary.

3. Add the chinese 5 spice powder and a dash of soy sauce.

4. Serve with 4 tablespoons of Pasta