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In Everfit

Healthy Recipes

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Mediterranean Salad

Light lunch or side salad for dinner.

195 Cal per serving (257 g) / 6.7 g Protein / 4.6 g Carbs / Total Fat 15.5 g

 

Ingredients

  • 100 g mixed lettuce
  • 1 cucumber (chopped)
  • 8 cherry tomatoes (sliced in half)
  • ½ red pepper (chopped)
  • ¼ purple onion (sliced)
  • 30 g black unsalted olives
  • 50 g feta cheese
  • ¼ tsp. dried thyme
  • 1 tbsp. olive oil
  • 2 tbsp. balsamic vinegar
  • Cracked pepper

Place lettuce into 2 bowls, layer all ingredients on top of lettuce, season with the thyme and cracked pepper. Mix around, drizzle oil and vinegar.

Chicken Brown Rice Salad

447 Cal per serving (484 g) / 44.8 g Protein / 40 g Carbs / Total Fat 9.4 g

Ingredients

  • 1 large chicken breast
  • ½ cup brown rice (dried) (or quinoa or couscous)
  • 1 cup water
  • ¼ tsp. paprika
  • 1 tsp. season all
  • ½ tsp. cracked pepper
  • 1 tsp. olive oil
  • 8 cherry tomatoes (sliced in half)
  • 1 small cucumber (diced)
  • 70 g green beans
  • 1 onion (sliced)
  • ½ lemon (juiced)
  • 1 orange (juiced)
  • 1 tbsp. honey

Place brown rice and water into a pot, bring to boil and simmer for 10 minutes. Take off heat. Place into a large mixing bowl brown rice, tomatoes, onion, cucumber and mix. Heat a pot of water to blanch beans. Simmer for 2 minutes, then place into cold water for 1 minute and drain on a paper towel, place into the mixing bowl. Place paprika, season all and pepper into a bowl and mix. Cut the chicken into strips and place into the bowl and mix with seasoning until the chicken has been coated. Drizzle over the olive oil and mix.

Heat a non-stick griddle pan and cook the chicken. Heat the honey in microwave for 20 seconds and mix with the juices. Mix in with the salad and rice. Place the mix onto your serving plates with the chicken on top.

Steamed Salmon

534 Cal per serving (total 4 servings) / 37.7 g Protein / 50.9 g Carbs / Total Fat 21.2 g

Ingredients

  • 4 salmon fillets
  • extra virgin olive oil
  • ½ bunch of basil
  • 2 red onions
  • 1 red pepper
  • 1 tbsp. fennel seeds
  • 1 bay leaf
  • 300 g couscous cooked
  • 200 g cherry tomatoes (halved)
  • 1 lemon
  • 4 tbsp. natural yoghurt

Place the salmon fillets on a plate, drizzle with extra virgin olive oil and season lightly with sea salt and black pepper. Pick the basil leaves and set aside, chop the stalks. Peel the onions, halve and deseed the pepper and chop both. Place a large deep frying pan over a medium heat, add olive oil to the hot pan with the basil stalk and chopped veg, cook until the vegetables are soft, add the cherry tomatoes. Bash the fennel seeds until fine and add to the pan with the bay leaf. Spread the couscous over the vegetables. Pour over another 300 ml of boiling water, then place the salmon fillets on top of the couscous. Grate over the lemon zest and squeeze over the juice. Cook on a low heat until the couscous has fluffed up and the salmon is just cooked. Top each salmon fillet with 1 tbsp. of yoghurt, tear and scatter over the basil leaves, drizzle with extra virgin olive oil and season.

 

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