RECIPES FUEL ●
Ramp up post-workout recovery with these recipes from nutritionist Scott Baptie’s The Ultimate High Protein Handbook
My aim is to make healthy eating as easy as possible for you. Which means cutting through the nutrition nonsense, forgoing the fads and showing you how to eat well, without listening to the ‘noise’ about all the foods you should supposedly avoid.
The Ultimate High Protein Handbook is for people who want to enjoy easy, high-protein, family-friendly recipes without spending hours slaving in the kitchen or hunting down obscure ingredients you can’t find in the supermarket. I’ve seen so many healthy cookbooks that get the green from me when I’m wearing my nutritionist hat, but sadly get a big red cross when it comes to practicality, flavour and all-round pleasure.
Nobody really has the time to cook two meals an evening – a‘healthy’ meak for yourself and then something else that the kids or your other half will actually eat – because otherwise the healthy option is kale, kale and more kale. Wouldn’t it be much easier if the healthy meal was actually one that everyone wanted to eat? In our househould, we serve one meal at dinner time. It’s always nutritious – protein-packed and flavoursome – it doesn’t take hours to prepare, and my wife and our three-year-old love it. We all eat the same thing – the only thing that needs to be changed is the portion size.
LIGHTER TUSCAN CHICKEN
Prep time: 10 minutes Cook time: 30 minutes
INGREDIENTS (serves 4):
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp olive oil
- 1 tbsp water
-Black pepper
- 500g chicken breast
- 1 tsp butter
- 1 red onion, finely chopped
- 2 garlic cloves, crushed
- 100g cherry tomatoes, quartered
- 100ml white wine
- 30g sun-dried tomato pesto
- 1 tsp mixed herbs
- 150ml chicken stock
- 70ml double cream
- 30g low-fat cheddar cheese
-Handful of fresh basil
- 100g spinach leaves, washed and trimmed
METHOD:
1. Mix the onion powder, garlic powder, paprika, olive oil, water and black pepper in a bowl, and add the chicken breasts. Get your hands in and make sure the chicken breasts are fully covered in the mixture.
2. Heat a large frying pan on a medium heat and add the butter. Add the chicken to the pan and fry until brown on all sides. It doesn’t need to be fully cooked through at this stage.
3. Remove the chicken from the pan, set aside and add the onion, garlic and tomatoes. Fry until the tomatoes start to break down and the onion begins to brown.
