Monthly Archives: December 2015

Red Salmon Salad

Shopping & Ingredients List:
500g New Potatoes, scrubbed & diced
100g Green Beans, halved
213g tin Red Salmon, drained & bones removed
4 Spring Onions, chopped
8 Radishes, chopped
150g 0% Total Greek Yogurt
3 tbsp fresh Dill, chopped
1 Lemon, zest only
2 tbsp Lemon Juice

Method
1. In medium pan cook potatoes in boiling water for 10-12 mins until tender. Halfway through cooking time add the green beans.
2. Drain & rinse the potatoes & beans under cold water tap. Tranfer to large bowl. Add lemon zest & juice & leave to cool.
3. Add radishes, spring onion, yogurt, dill & mix everything together. Flake salmon over the top.
Macro info per serving
Protein
32.5g
Carbs
49.5g
Fat
6.5g
Energy
387kcal

It all starts here in 2016

In 2016 we will be continuing our commitment to bringing you the structure, coaching, progression and above all the results that have become associated with Force Strength & Conditioning. 2016 will see the continuation of the popular #becomebetter courses: – Beach Ready – All female training group – Under The Bar – Olympic weight lifting… More

Feta stuffed chicken

Shopping & Ingredients List:Serves 4 4 skinless Chicken Breasts 125g Quark 75g Feta, crumbled 2 Garlic Cloves, crushed 285g frozen Spinach, thawed & drained Method 1. In a bowl mix quark, feta spinach & garlic. 2. Cut pockets into the chicken breasts & stuff with the feta mixture. Secure with cocktail sticks. 3. Bake in… More

Panang Fish Curry

Shopping & Ingredients List: Serves: 6 4 tbsp Panang Thai Curry Paste* 60ml Fish Sauce 2 tbsp Brown Sugar 4 Kaffir Lime Leaves, torn 500g Cod Fillets, cut into chunks 500g uncooked King Prawns 25g Frozen Peas handful Thai Basil leaves 70g Peanuts 2 Red Chillies, thinly sliced 400ml tin Coconut Milk 2 tbsp Coconut… More

Sausage Cassoulet

Shopping & Ingredients List: 400g Sausages 1 Onion, finely chopped 1 large Carrot, finely diced 1 Celery Stick, finely diced 1 tsp Olive Oil 2 Garlic Cloves, crushed 1x400g tin Cannellini Beans, rinsed 3 tbsp Sun Dried Tomato Paste 250ml Chicken Stock handful fresh Parsley, chopped Method 1. Heat oil in large & deep non-stick… More

Blackened Chinese Chicken

Shopping & Ingredients List:Serves 1 1 Chicken Breast, butterfly cut 1 Corn on the Cob 1 Red Pepper 1 bag of Mixed Salad Leaves 2 tsp Honey 1 tsp Olive Oil 1 tbsp Coconut Oil 1 tbsp Chinese 5 Spice 1 tsp Soy Sauce Method 1. In a small bowl mix 1 tsp of honey… More

Sesame Lemon Chicken

Shopping & Ingredients List: ( serves 4 ) 4 x 150g Chicken Breasts, diced 1 tbsp Honey 2 Lemons, juice only 3 tsp Cornflour 4 tbsp Soy Sauce 2 tbsp Sesame Seeds 1 Egg White 1 Garlic Clove, crushed 1 tbsp Coconut Oil 1 tbsp Water Method 1. In a bowl combine honey, lemon juice,… More

Bacon & Eggs

Shopping & Ingredients List: 6 Eggs 2 rashers Bacon 1 small Onion, finely diced 1 tsp dried Oregano ½ tsp of Chilli Powder 1 tbsp Olive Oil Method 1. Preheat oven to 180c (160f), 350f, Gas Mark 4. Line a muffin tin with 4 paper cases. 2. In a bowl whisk the eggs & seasoning… More

Prawn Zoodles

Shopping & Ingredients List: 4 large Courgettes, spiralised* 400g chopped Tin Tomatoes 1 tbsp Olive Oil 2 Garlic Cloves, crushed ½ tsp Chilli Flakes 28g Basil, torn 450g frozen & peeled Jumbo Prawns 1 Lemon, zest & juice *if you do not have spiraliser, user vegetable peeler to make thin ribbons Method 1. Put olive… More

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