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Ingredients (1 person)

150 g Kippenvlees

0,25 scheutjes Sesamolie

0,25 scheutjes Olijfolie

0,25 snuifjes Kippenkruiden

0,25 snuifjes Lookpoeder

Saus (110 kcal / portion, zie recipes):

1 el Pindakaas

0,5 el Bruine suiker

0,25 blikje Kokosmelk (alt. melk)

0,5 scheutjes Vissaus (alt. miso)

50 g Komkommers

0,38 Limoenen

0,5 el Kristalsuiker

Sla:

0,5 Sjalotten

0,25 teentjes Look

0,25 Chilipeper

Lak:

0,13 Citroenen

1 el Ketjap Manis

0,25 el Sriracha

0,5 el Ketchup

1. Snijd het kippenvlees in kleine blokjes en doe ze samen met de kippenkruiden, de sesamolie, de olijfolie en het lookpoeder in een grote kom.

2. Pel de sjalot en de look en snipper ze fijn. Laat een scheutje olie heet worden in een steelpan en stoof de look, de sjalot en een fijngesneden chilipeper erin aan.

3. Voeg de pindakaas, de bruine suiker, de kokosmelk en de helft van de vissaus toe en breng de saus aan de kook. Laat vervolgens verder pruttelen.

4. Snijd de komkommers in ringen en doe ze in een kom, evenals de fijngesneden chilipeper en sjalot.

5. Pers er het sap van een limoen bij, gevolgd door de andere helft van de vissaus. Voeg er een lepel suiker aan toe en meng alles goed onder elkaar en laat wat trekken.

6. Haal de pindasaus van het vuur en doe ze in de pot van de blender en mix ze fijn. Voeg het sap van de citroen eraan toe en mix nog eens.

7. Meng voor de marinade de ketjap manis, de sriracha, de ketchup en het sap van de limoen onder elkaar in een kom.

8. Rijg het kippenvlees op satéprikkers en leg het vlees op de hete grill. Draai het vuur rechtstreeks onder de satés uit en laat het vlees even garen.

9. Draai de satés om en lak de saté aan beide kanten met het marinade van ketjap manis, sriracha en ketchup.

Zet de pindasaus op een plank. Schep de komkommersla in een kom en zet ze bij de pindasaus. Haal de satés van de bbq en serveer ze bij de pindasaus en de komkommersla. Werk de satés af met wat sesamzaadjes.

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Saus voor bij Kip of Scamp (Als ge de Cottage Cheese even beu zijt)

3 tbsp spicy chili crisp (! 355 kcal)

1 tbsp honey (61 kcal)

0,5 tbsp mirin, Japanese rice wine (20 kcal), or 0,5 tsp rice vinegar

Chopped green onions for serving, optional

NOTE: ik denk dat dit een grote portie saus is, dus mss de helft pakken? Of 1/3?

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Woksken Protein

Ingredients (2 porties):

- 280 g scampi

- 300 g wokgroentes

- Extra ui en/of sojascheuten, indien gewenst

- 3 ml soja saus

- Szechuan peper

- 1 teentje look (of lookpoeder)

- 15 ml arachide olie

- pijpajuin (afwerking)

Saus

- 40 g cottage cheese

- 15 ml sweet chili saus

- 15 ml mayo light

- 6 ml sriracha

- 1 tl cajun kruiden

Macro (per portie):

385 kcal

37,7 g proteïne

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Ingredients (4 servings):

350 g boneless, skinless chicken breasts raw

0.25 medium yellow onion finely chopped

1.5 cloves garlic minced

125 g non-fat plain Greek yogurt

60 ml 2% low-fat milk

1 tbsp. unsalted butter

60 g shredded Monterey Jack cheese

140 g uncooked wide egg noodles

170 g bag frozen mixed veggies (corn, peas, carrots, green beans) or any of your choice defrosted

22 g jar of pepperoncini (mild heat) drained and roughly chopped

1.5 tbsp. homemade ranch seasoning (see below)

Ranch Seasoning

1.5 tbsp. dried parsley

0.5 tbsp. dried dill

0.5 tbsp. garlic powder

0.5 tbsp. onion powder

1 tsp. salt

0.25 tsp. fresh cracked pepper

0.5 tbsp. dried chives (optional)

Cream of Chicken Soup

180 ml low-sodium chicken broth

90 ml low-fat 2% milk

21 g all-purpose flour

0.25 tsp. poultry seasoning

salt and pepper to taste

Serving size = 300 g

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Ingredients (3 servings):

400 g of your favorite pasta (e.g. Farfalle, conchiglie)

400 g boneless skinless chicken breasts, cubed

0.3 tbsp. Italian seasoning

0.6 tsp. salt

Fresh cracked pepper

0.6 tbsp. oil from sun-dried tomatoes

300 g low-fat cottage cheese

105 ml low-sodium chicken broth

0.6 tsp. garlic powder

0.6 tbsp. oil from sun-dried tomatoes

35 g parmesan cheese, shredded

35 g sun-dried tomatoes

0.6 tsp. Italian seasoning

0.3 tsp. salt

100 g spinach, packed

basil for garnish

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Ingredients (3 people):

1.5 large bell peppers, any color

0.5 Tbsp. olive oil

250 g ground turkey, 93/7

0.5 package taco seasoning, Siete

2 Tbsp. water

170 g frozen cauliflower rice, cooked

60 g mild salsa

120 g black beans, rinsed and drained

180 g shredded Mexican blend cheese 168g

Optional Toppings

Shredded lettuce

Tomatoes

Olives

Red onion

Cilantro

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Oven Baked Chicken Breasts

Recipe:  https://sweetandsavorymeals.com/oven-baked-chicken-breasts/

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Ingredients (serves 2):

150g wholewheat tagliatelle (or spaghetti)

olive oil, for frying

1 large leek, thinly sliced

200g baby leaf spinach (or frozen spinach, see Recipe Tip)

200g mushrooms, thickly sliced

2 garlic cloves, crushed

150g silken tofu

1 tbsp light soy sauce

salt and freshly ground black pepper

TIP:

Don’t season the mushrooms until the end of cooking. If you add salt too early, it’ll draw the moisture out of the mushrooms and they’ll sweat in the pan rather than caramelising.

You can use frozen spinach, just make sure it’s completely defrosted first. Use kitchen paper to squeeze out as much moisture as possible before adding to the pan.

Leftover silken tofu can be whipped into a tasty dip, flavoured with something punchy like lime and garlic, harissa or miso. Serve with oven chips or spread into your favourite wrap.

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Ingredients (serves 6)

600g chicken breast fillets cut into 2cm pieces

2 tbsp cornflour

5 tbsp plain flour

1 tsp baking powder

large pinch of white pepper

1 egg beaten

2 tbsp sunflower or vegetable oil for frying

2 spring onions finely sliced, to serve

cooked noodles, to serve (optional)

For the sauce

2 tsp cornflour

2 unwaxed lemons zested and juiced

2 tbsp honey

2 tbsp soy sauce

2 tsp sesame seeds

2 tsp sesame oil

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Easy Protein Fixes

1) Bevroren kipfilet bereiden:

Oven: 35 minuten 200°C

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Homemade Tuna Salad (max protein)

160 gr tonijn uit blik (op water)

0.5 tl mosterd

40 gr augurk

1 kleine rode ui OF pijpajuin

1 el citroensap

Sriracha (naar smaak)

80 g - 100 g cottage cheese

Snufje peper en zout

Cut it up en mengen die handel! Klaar!

Makkelijk op crackers.

Totaal: 320 kcal

Protein: 40

NOTE: Eet ni alles op in 1 keer, ik heb er buikpijn van... Eet de helft per maaltijd. Nog steeds een 20 g protein!

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Ingredients (2):

2 tbsp sesame oil

500g turkey mince

5cm piece ginger grated

1 large garlic clove crushed

3 tbsp honey

3 tbsp soy sauce

1 tbsp hot sriracha chilli sauce

350g dried udon noodles

2 limes juiced, plus wedges to serve (optional)

2 large carrots peeled and cut into matchsticks

4 spring onions shredded

1 small bunch coriander sliced (optional)

step 1

Heat 1 tbsp oil in a large non-stick frying pan over a high heat. Once hot, add the turkey mince to the pan and fry for 10-12 mins until golden brown and crispy, breaking up the meat with a wooden spoon as you go. Add the ginger and garlic to the pan and cook for 1 min. Stir in the honey, soy and chilli sauce and cook for 2 mins.

step 2

Meanwhile, bring a large pan of water to the boil, add the noodles and cook following pack instructions. Drain and toss the noodles with the remaining 1 tbsp oil and all the lime juice, then divide between bowls. Top with the crispy turkey mince, carrot, onion and coriander. Serve with extra lime wedges for squeezing over, if you like.

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Ingredients (2)

90g pack Indian spiced lentils (we used Men’s Health from Tesco)

160g cherry tomatoes quartered

150g cooked, skinless chicken breast, chopped

handful fresh coriander chopped

4 tbsp tzatziki

Tear the corner from the lentil pack and microwave on High for 1 min. Leave to cool then tip into 2 large packed lunch pots. Top with the cherry tomatoes and chicken, add the fresh coriander then spoon on the tzatziki. Seal until ready to eat (see tip below).

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Ingredients (2)

320g pack chicken mini breast fillets

2½ tbsp light soy sauce

vegetable oil for frying

1 red pepper deseeded and thinly sliced

1 green pepper deseeded and thinly sliced

3 tbsp cornflour

3 tbsp sweet chilli sauce

1 tbsp garlic and ginger paste

1 tbsp sesame oil

2 spring onions trimmed and finely sliced

step 1

Slice the chicken into thin strips. Pour over 2 tbsp of the soy and marinate in the fridge, covered, for 1 hr.

step 2

Meanwhile, heat 1 tbsp of the oil in a wok or deep frying pan over a medium heat and cook the peppers for 3-4 mins until just beginning to soften. Remove with a slotted spoon and set aside.

step 3

Spread the cornflour out in a shallow bowl. Season, then add the marinated chicken strips and toss to coat well.

step 4

Fill a wok or deep frying pan with the oil so it’s about ½cm deep, then heat to medium-high. Carefully add the chicken in batches, cooking for 3-4 mins, using tongs to turn regularly until golden and crispy. Remove with a slotted spoon and place on a plate lined with kitchen paper to drain.

step 5

Mix together the remaining soy, sweet chilli, garlic paste and sesame oil in a large bowl. Add the cooked peppers, crispy chicken and toss together until coated all over and sticky. Serve sprinkled with the spring onions.

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Ingredients (2):

2 skinless chicken breasts cut into bite-sized pieces

0.5 tbsp Cajun seasoning

50g quinoa

300 ml hot chicken stock

50g dried apricots sliced

62,5g ready-to-use Puy lentils (= groene linzen)

0.5 tbsp olive oil

1 red onions cut into thin wedges

0.5 bunch spring onions chopped

small bunch coriander chopped

step 1

Heat oven to 200C/180C fan/gas 6. Toss the chicken with the Cajun spice and arrange in a single layer in a roasting tin. Bake for 20 mins until the chicken is cooked. Set aside.

step 2

Meanwhile, cook the quinoa in the chicken stock for 15 mins until tender, adding the apricots and lentils for the final 5 mins. Drain and place into a large bowl with the chicken, toss together.

step 3

While the quinoa is cooking, heat the oil in a large frying pan and soften the onions for 10-15 mins. Toss the onions into the quinoa with the coriander and some seasoning, then mix well.

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Ingredients (2)

1 tbsp tamari (= special soy sauce)

1 tsp medium curry powder

¼ tsp ground cumin

1 garlic clove finely grated

1 tsp clear honey

2 skinless chicken breast fillets (or use turkey breast)

1 tbsp crunchy peanut butter (choose a sugar-free version with no palm oil, if possible)

1 tbsp sweet chilli sauce

1 tbsp lime juice

sunflower oil for wiping the pan

2 Little Gem lettuce hearts, cut into wedges

¼ cucumber halved and sliced

1 banana shallot halved and thinly sliced

coriander chopped

seeds from ½ pomegranate

step 1

Pour the tamari into a large dish and stir in the curry powder, cumin, garlic and honey. Mix well. Slice the chicken breasts in half horizontally to make 4 fillets in total, then add to the marinade and mix well to coat. Set aside in the fridge for at least 1 hr, or overnight, to allow the flavours to penetrate the chicken.

step 2

Meanwhile, mix the peanut butter with the chilli sauce, lime juice, and 1 tbsp water to make a spoonable sauce. When ready to cook the chicken, wipe a large non-stick frying pan with a little oil. Add the chicken and cook, covered with a lid, for 5-6 mins on a medium heat, turning the fillets over for the last min, until cooked but still moist. Set aside, covered, to rest for a few mins.

step 3

While the chicken rests, toss the lettuce wedges with the cucumber, shallot, coriander and pomegranate, and pile onto plates. Spoon over a little sauce. Slice the chicken, pile on top of the salad and spoon over the remaining sauce. Eat while the chicken is still warm.

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Ingredients (2 servings):

100g sushi rice

500ml fresh chicken stock

100g cooked, shredded chicken preferably leg meat (using leftovers is great)

25g butter

a thumb-sized piece of ginger finely chopped

2 spring onions thinly sliced

25g roasted peanuts crushed

small handful coriander

sriracha to serve

For the soy eggs

2 eggs

300ml soy sauce

1 tbsp granulated sugar

step 1

First make the soy eggs. Bring a small pan of water to the boil and add the eggs. Boil for 6 mins, then lift the eggs out with a slotted spoon and place in cold water and leave to cool. When cool enough to handle, peel the eggs.

step 2

In a small bowl mix the soy with the sugar, stirring well so that the sugar dissolves. Pour in 75ml water then add the eggs and leave in the soy mixture for at least 2 hours. You may need to put a little weight, or small plate on top of the eggs to keep them submerged, as they’ll be bobbing around.

step 3

Next, make the congee. Place the rice in a small bowl and wash in running cold water until the water turns clear and doesn’t look milky. Add the chicken stock and the rice to a medium saucepan, bring to the boil then cook for 25 mins at a gentle simmer. If necessary, top up with a little water. You want it to be soupy, like a wet risotto.

step 4

When the rice is cooked, season to taste and stir in the shredded chicken and chopped ginger. Add the butter to the pan, and stir until it is fully melted and incorporated.

step 5

Remove the eggs from the soy mixture and cut in half. Divide the congee between 2 bowls. Scatter over the chopped spring onions and crushed peanuts. Top with the soy egg halves and a sprig of coriander. Drizzle the sriracha over and finish with a spoonful of the soy egg marinade.