Mexican Egg Roll
A quick easy vegetarian snack. A one egg omelette in a wrap, add some salsa for a low carb alternative to a flatbread or sandwich.
1 large egg
A little grapeseed oil or fry light
2 tablespoon tomato salsa
1 tablespoon of fresh coriander
Beat the egg with 1 tablespoon water. Heat the oil in a non stick pan. Add the egg and swirl around the base of the pan, similar to making a pancake, cook until set. No need to turn it.
Carefully tip the pancake onto a plate or board, sprinkle the coriander and spread with salsa, then roll it up. It can be eaten cold or warm and kept in the fridge for around 2 days.
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Quinoa with spicy Cajun chicken
4 chicken breasts skinned and cut into small chunks
1 tablespoon of Cajun seasoning
600ml of chicken stock
100g of dried apricots, sliced
1/2 x 250g pouch ready to use puy lentils
1 tablespoon of olive oil
2 red onions, cut into thin wedges
1 bunch spring onions, chopped
Small bunch of coriander, chopped
– heat oven to 200/180C fan/gas 6. Toss the chicken in the Cajun spice and place in a baking tin. Bake for 20 minutes then put aside.
– Cook the quinoa meanwhile in chicken stock for 15 minutes and add the apricots and lentils 5 minutes to the end. Drain and place into a bowl with the chicken, toss together.
– While the quinoa is being cooked, heat the oil in a large frying pan and soften the onions. Toss the onions into the quinoa with the coriander and some seasoning, then mix well.
Can switch chicken, with other meats or for vegan option remove the meat and add extra lentils for added protein, and cook in vegetable stock.
1 lb skirt steak (cut against the grain into very thin strips)
1 teaspoon of light flavoured olive oil or coconut oil
1 lb of trimmed green beans
3 inch piece of ginger (quarter cup peeled and cut into thin strips
4 cloves of garlic
1. Warm the oil over a medium high heat. Add the steak and cook, tossing and turning until browned, about 5 minutes. Remove the meat onto a plate.
2. Add ginger, green beans, and garlic to the juices left in the frying pan. Combine the ingredients, add water and cover with a lid or plate.
3. Cook for 5 minutes on a medium to high heat. Uncover and add the steak and green beans in the pan until the beans are crisp tender for a further 5-7 minutes.
4. Serve immediately by itself or over rice
TASTY TUESDAY 30 minutes to prep and cook and serves 4
2 teaspoon black peppercorns 4 salmon fillets, skinned 1 teaspoon paprika Grated zest and juice 2 limes 1 tablespoon olive oil
For the chickpeas 2 x 400g can of chickpeas 3 tablespoon olive oil 2 garlic cloves to be chopped finely 150ml vegetable stock 130g bag of baby spinach
Heat the oven 190/fan/170C/gas 5. Place the salmon in a ovenproof dish. Crush the peppercorns roughly. Mix with paprika, lime zest and a little sea salt. Brush lightly the salmon with oil, then add the pepper mix. Bake for around 12-15 minutes making sure the salmon thoroughly cooked.
Chickpeas Pour the chickpeas into a colander, rinse thoroughly then drain. Heat the oil in a pan, adding the garlic cooking for 5 minutes without browning. Add chickpeas and stock and ensuring they are warmed through. Crush the chickpeas, then add the spinach and stir well until wilted. Add lime juice, salt, pepper then heat through. Serve with the salmon.