INGREDIENTS

Breakfast Burrito

1 large flour tortilla

2 Eggs

20g cream cheese

1 slice of cheese (or about 20g shredded cheese)

3 or 4 cherry tomatoes, halved

¼ medium onion, finely chopped

Stir-fried garlic chicken

150 g chicken breast or tenders, cut into small pieces

70g of noodles

Vegetable of your choice e.g. green beans, broccoli - as much as you like

2 small cloves of garlic

1 red chilli, finely sliced (optional)

Soy Sauce (to taste)

1 tsp finely grated ginger (optional)

1 tsp of vegetable oil

3 scallions, finely sliced (optional)

One Pan Roast Chicken

200-220g of skinless chicken thighs

150g of potatoes (around 1 large potato)

100-120g green beans

6-7 cherry tomatoes

2 cloves of garlic

olive oil (see the quantity in the recipe method)

salt and pepper to taste

Rosemary or any other hard herb of your choice.

INSTRUCTIONS

Easy Breakfast Burrito (400-460 calories)

In a non stick pan, scramble 2 eggs. Season with salt and pepper.

Heat the tortilla in a dry pan just for 10 -15 seconds, to soften it.

Now spread the cream cheese on the tortilla.

Add the eggs and top the eggs with the cheese.

Take the halved cherry tomatoes, and squeeze the liquid out. Then, chop the “squeezed” tomatoes finely and add them along with the finely chopped onion.

Fold the burrito and cook in a dry pan for about 2 minutes on each side, or until toasty and brown.

Enjoy!

Easy Stir-fried garlic chicken and noodles (450-480 calories)

Finely chop the garlic and cut the vegetables into small pieces.

Add the garlic and veggies to a pan and add 1 tsp of oil. If you’re adding chilli, add it now.

Coat the garlic and veggies in the oil, season lightly (don't add too much salt, we'll be adding soy sauce at the end) and cook over a low-medium heat for about 3 minutes (this stir-fry doesn’t need a high heat).

Now add the chicken, season it lightly and continue cooking everything for another 5-8 minutes. If you’re adding the grated ginger, add it now (adding it later, preserves the fresh zingy flavor). The precise timing will really depend how small your chicken pieces are.

Just before the chicken is done cooking, add a splash of water (about 2 tablespoon), cover the pan immediately and let everything cook for another 2 to 3 minutes. The steam will finish cooking the chicken and will dissolve the juices stuck to the pan (this adds flavor). Turn off the flame once cooked.

On the side boil the noodles. Once they’re cooked, drain and add the noodles to your pan, turn back on the flame and add as much soy sauce as you like!

If you’re adding scallions, add them to the cooked dish as a garnish.

Tips

If you'd like more protein, you can add up to 200 grams of chicken, and use only 50 grams of noodles.

Easy One Pan Roast Chicken Dinner (450-480 calories)

Preheat oven to 200°C or 400°F lightly spray a non stick baking tray. You can also just line the pan with parchment paper, however the vegetables won't become as crispy.

Cut the potato into 8 wedges. Give it a quick rinse and dry thoroughly using a clean kitchen towel.

Add the potato wedges to your pan and coat the in 1 tsp of olive oil. Using your hands rub the olive oil into the potatoes. This step is IMPORTANT. The oil we are using for this recipe is minimal, so it's important you rub it into the potatoes( see the video for visuals).

Add the chicken to your baking tray (skinless side up), season the chicken well with salt and pepper. Add garlic cloves and rosemary.

Bake in the oven for a first stage of about 15-20 minutes.

Wash the green beans, pat them down dry and add 1 tsp of olive oil. Just like you did for the potatoes, rub the oil into the green beans. Check video for visuals.

Carefully but quickly take the pan out of the oven, and add the green beans and tomatoes ( I like to coat the tomatoes in some of the chicken juices).

Give the potatoes a stir if you see they’re browning too much.

Put the tray back in the oven and continue cooking everything for another 10-12 minutes.

Once cooked, toss the vegetables and potatoes in salt.

Total cooking time should be around 25-30 minutes. Please read below for tips!

Tips

The cooking time will vary depending on how large your chicken is. I used two smaller chicken thighs. But if you have one large 200g chicken thigh, yours may take a bit longer to cook.

If they chicken is taking longer to cook than you expected, take the veggies out once cooked (so they don't burn), and leave the chicken in the oven a bit longer.