This recipe is quick and easy to prepare and is perfect for summer days or nights.

Nutrition rundown

• High-protein meal delivering over 26 g protein per serve, supporting muscle repair, satiety and metabolic function.
• Moderate-to-high healthy fat content primarily from extra virgin olive oil and chicken, providing monounsaturated fats beneficial for heart health.
• Saturated fat remains moderate due to using chicken thighs without heavy creamy dressings.
• Naturally low in sodium, especially since no commercial sweet chilli sauce or processed dressing is used.
• Excellent source of vitamin A from carrots and capsicum, supporting eye and immune health.
• Rich in vitamin C from capsicum, lemon juice and spinach, enhancing iron absorption from the chicken and greens.
• Provides iron and zinc from chicken thighs, essential for immune function and energy production.
• High in fibre from spinach, salad leaves, cucumber and carrots, promoting digestive health and blood sugar stability.
• Honey contributes natural sugars, keeping overall carbohydrates relatively low compared with grain-based salads.
• Fried spring onions add flavour and texture but also contribute to overall fat and calorie content.
• Coriander and lemon juice add antioxidants and phytonutrients with negligible calories.
• Balanced macronutrient profile: high protein, moderate fat, low-to-moderate carbohydrates — making it suitable for lower-carb eating patterns.
• Energy density is moderate, making it satisfying without being overly heavy.
• Naturally gluten-free and grain-free.

Ingredients

• 4 skin chicken thighs
• 2 small carrots, thinly sliced
• 1 spring onion, sliced into 5cm pieces
• 1/2 cup bean sprouts
• 1 Lebanese cucumber, sliced
• 1 medium red capsicum, sliced into 5cm pieces
• 1 bunch baby English spinach leaves
• 3 Tbsp fried spring onions
• 1 cup salad leaves (oak leaf and mignonette)
• 2 Tbsp extra virgin, cold pressed olive oil
• 2 Tspn honey
• 2 Tspn lemon juice
• Fresh coriander leaves

Ingredients – dressing

• 1/2 Tspn sesame oil
• 2 Tbsp sweet chilli sauce
• 2 Tspn lemon juice

Method

1. Cut the chicken into 3cm strips and add to a bowl.
2. Add the lemon juice and honey to the chicken and toss to ensure all the chicken pieces have been coated.
3. Cook in a pan with the olive oil for about 5-10 minutes, or until they are golden brown and cooked through (the chicken can be grilled if desired instead).
4. Add all the salad leaves to a large bowl.
5. Add the fried shallots, bean sprouts, cucumber, capsicum and carrots into the bowl with the salad leaves and toss to combine.
6. Divide the salad even and add equal portions to 4 bowls.
7. Top with the cooked chicken thigh strips.
8. Pour the sauce on top of the chicken salad.
9. Serve topped with some fresh coriander leaves.

Method – dressing

1. Whisk together the sesame oil, sweet chilli sauce and lemon juice in a small bowl. Set aside.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.

This is a really great variation on the traditional Spanish paella. It contains the obligatory prawns, calamari and fish in a rice base, plus there are a great deal of vegetables make it even more wholesome.

This is a great recipe for the family, but it can be easily served at a dinner party. It can be prepared earlier and reheated prior to the guests arriving. It’s a bit high in sodium, due to the prawns, so should be eaten on occasion as part of a healthy diet.

Nutrition rundown

• High-protein meal delivering over 60 grams per serve from a combination of chicken, prawns, calamari and white fish.
• Provides complete amino acid coverage, supporting muscle repair, immune health and satiety.
• Moderate total fat level, with the majority coming from naturally occurring unsaturated fats in seafood and lean chicken.
• Low saturated fat relative to total calories due to skinless poultry and lean white fish.
• Contains natural marine omega-3 fatty acids, supporting cardiovascular and brain health.
• Moderate cholesterol level primarily from prawns and calamari, balanced by low saturated fat content.
• Carbohydrates are mainly complex starches from arborio rice, providing steady energy release.
• Nearly 7 grams of dietary fibre per serve from peas, vegetables and rice, supporting gut health and blood sugar regulation.
• Naturally occurring sugars from tomatoes, peas and onion only with no added sugars.
• Sodium level is moderate and largely naturally occurring from seafood and chicken, especially with low-salt homemade stock.
• Rich in selenium from seafood, supporting thyroid function and antioxidant defence.
• Strong source of vitamin B12 from fish and prawns, important for nerve function and red blood cell formation.
• Good source of niacin (vitamin B3) from chicken, assisting energy metabolism.
• Provides iron from chicken and seafood, supporting oxygen transport in the blood.
• Contains zinc from seafood, important for immune and reproductive health.
• Tomatoes contribute lycopene, a powerful antioxidant linked to heart health.
• Capsicum and parsley add vitamin C, enhancing iron absorption from the meal.
• Peas provide plant-based phytonutrients and additional fibre.
• Saffron and paprika contribute antioxidant compounds and anti-inflammatory properties.
• Balanced macronutrient profile at approximately 48% carbohydrates, 32% protein and 20% fat.
• Naturally gluten-free when prepared with pure rice and whole ingredients.
• Whole-food based meal with minimal processed components.

Ingredients

• 300g organic skinless chicken thighs
• 100g uncooked (green) prawns peeled
• 1 1/2 cups arborio (short grain) rice
• 150g cooked calamari, cut into 2cm thick pieces
• 300g fish fillets (choose any white fish)
• 4 tomatoes, coarsely chopped
• 1 medium red (Spanish) onion, finely chopped
• 1 green pepper, sliced into 3cm pieces
• 750ml (3 cups) chicken stock
• 2 large cloves garlic, crushed
• 1 Tspn saffron
• 1 Tspn sweet paprika
• 150g peas
• 1/2 cup flat leaf parsley
• Salt and pepper to taste
• Lemon wedges

Method

1. Add the olive oil to a large pan over medium heat.
2. Cut each chicken thighs into 2-3 pieces and fry in the oil until both sides are golden brown.
3. Remove the chicken from the pan and place on absorbent paper to absorb excess oil. Set aside and keep warm.
4. In the same pan, saute the onions, garlic and pepper for about 3-5 minutes, or until the onions are soft and light golden in colour.
5. Stir in the rice and cook for about 5 minutes, until the rice becomes translucent in colour.
6. Add the tomatoes, peas, saffron, sweet paprika and 1/3 (one cup) of the chicken stock, ensure that it is over medium-high heat.
7. Bring the mixture to the boil, stirring it to make sure it does not stick to the pan.
8. Return the chicken pieces to the pan and continue to simmer for a few minutes.
9. When the liquid has been absorbed, add another 1/3 (one cup) of the chicken stock and cook for a few minutes.
10. When the stock has again been absorbed, add the last of the chicken stock.
11. Add the peas, prawns, calamari and fish on top and cook, covered until the rice and seafood are cooked and liquid has been absorbed.
12. Sprinkle paella with the parsley leaves and season with pepper.
13. Serve the paella in a large serving platter (ensure that most of the prawns and other seafood stay on top).
14. Serve with lemon wedges.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.

This is a great recipe for the family in winter, as it is really warming. It is also very high in dietary fibre and provides antioxidants and numerous vitamins and minerals.

While this recipe has a lot of ingredients, it’s really easy to prepare and cook. Once the lentils are in, you just need to stir occasionally until it is cooked and ready to be eaten.

It’s very high in protein per serve (great satiety + muscle support). Has a lot of soluble and insoluble fibre, which are great for gut health and reducing cholesterol.

Nutrition rundown

• Very high protein per serve, which is nearly a whole day’s protein in one serve (great satiety + muscle support)
• Excellent fibre from lentils and vegetables (gut + cholesterol benefits)
• Moderate fat, mostly unsaturated (olive oil + chicken)
• Relatively low sodium for a lentil-based stew
• Naturally iron-rich and anti-inflammatory thanks to lentils, turmeric and cumin
• More than half your daily fibre needs, supporting digestion and blood sugar control
• Low glycaemic impact due to lentils’ slow-digesting carbohydrates
• Rich in plant-based iron and folate from red lentils
• Contains zinc and B vitamins from chicken thighs
• Turmeric and cumin provide anti-inflammatory compounds
• Peas and red peppers contribute vitamin C, aiding iron absorption
• Olive oil adds heart-healthy monounsaturated fats
• Naturally gluten-free
• High satiety index — keeps you full for hours

Ingredients

• 500g skinless organic chicken thigh fillets
• 250g red split lentils
• 2 red peppers, sliced 5cm strips
• 250g peas (fresh or frozen)
• 100g red (Spanish) onions, coarsely chopped
• 3 large garlic cloves, crushed
• 1 Tspn fresh ginger, grated finely
• 1 L chicken stock (or water)
• 2 Tspn ground cumin
• 1 Tspn ground turmeric
• 1 Tbspn extra virgin, cold pressed olive oil
• 1 Tspn cumin seeds
• 1 Tbsp lemon juice
• 1/4 Tspn garam masala
• 2-4 Tbspn fresh coriander, chopped

Method

1. Add the chicken stock (or water) to a heavy pot.
2. Add the onions, lentils, ground turmeric and ground cumin to the water.
3. Cook on a low heat for 30 minutes.
4. Add the chicken and bring the water to the boil.
5. Reduce the heat and simmer for a further 30 minutes.
6. Heat the olive oil in a small frying pan and add the cumin seeds.
7. When the cumin seeds start to sizzle, add the garlic and ginger.
8. When the garlic has become soft and slightly golden in colour remove them from the heat and add to the pot with the chicken and lentils.
9. Add the peas, lemon juice and garam masala to the pot and cook for a further 5 minutes, stirring all the ingredients through to ensure they are all combined properly.
10. Serve sprinkled with fresh coriander.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.