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Main meals





Healthy doesn't mean bland as these dinner recipes show, they are all tasty home cooked meals your family will enjoy.

The nutrient list that is at the beginning of each of the healthy recipes can help you keep your diet in check. Choosing healthy homemade foods instead of over processed supermarket or takeout food is an easy way to begin or maintain a healthy lifestyle for your whole family.


Monday.

Rice & Bean Burritos


Nutrition

416 calories
12g protein
76g carbohydrate
8g total fat

Ingredients

1 cup cooked brown rice
1 cup cooked black beans, rinsed and drained if canned
1 ½ teaspoons minced canned chipotle chiles in adobo sauce
2 red bell peppers, thinly sliced
1 carrot, thinly slice diagonally
1 Tablespoon olive oil
½ teaspoon salt
4 (10 inch) fat free flour tortillas

Method

1. Combine the rice, beans, and chipotles in microwave safe bowl and mix well. Cover with plastic wrap and microwave on high power until hot, about 4 minutes, stirring after 2 minutes. Set aside.

2. Combine the bell peppers, carrot, and oil in another microwave safe bowl and toss to coat. Add the chili powder and salt, toss to mix. Cover with plastic wrap and microwave on high power until softened, about 4 minutes, stirring after 2 minutes.

3. Warm the tortillas as package label directs and lay out on a work surface. Spoon the rice mixture across the center, and top with the vegetable mixture.

4. Fold the bottom end upward, covering the filling by 2 inches. Tightly fold both sides inward, overlapping slightly. Wrap the top side over.

Serve with lightly buttered corn.







Tuesday

Grilled Chicken Sandwiches

Nutrition.

231 calories
11g protein
30g carbohydrate
10g total fat

Ingredients:

1 large lemon, zested and juiced
1/3 cup reduced fat mayonnaise
2 Tablespoons chopped fresh basil
4 (4 ounce) boneless, skinless chicken breast halves
1 Tablespoon lemon pepper seasoning mix
4 (2 ounce) sandwich rolls, split
1 small bunch arugula or watercress, trimmed
2 medium tomatoes, sliced


Directions:

1. Combine the lemon zest and juice, mayonnaise, and basil in a small bowl and mix well.

2. Grease a ridged grill pan with nonstick cooking spray and heat over medium-high heat until hot but not smoking.

3. Cook the chicken until marked from the grill, about 4 minutes. Turn over the chicken, sprinkle with the seasoning mix, and cook until no longer pink inside, about 3 minutes longer.

4. Cut the chicken into thin slices. Open the rolls on a work surface and spread the cut sides with the mayonnaise. Top with half of the arugula, then the tomato and chicken, and then the remaining arugula. Cover with the roll tops.

Serve with homemade coleslaw (bagged coleslaw mix with light dressing).












Wednesday

Healthy spaghetti bolognese
 
Use lean mince (about 4% fat or less) and wholemeal pasta to enjoy your favourite bolognese without guilt.

Nutrition.

413 kcal
23g protein
55.9g carbohydrate
10.1g sugars
11.2g fat 
3.6g saturates
 12.1g fibre
0.8g salt per portion

Ingredients
  • 1 tbsp olive oil
  • 200g/7oz lean steak mince
  • 1 onion, finely chopped
  • 4 large mushrooms, sliced
  • 1 carrot, grated
  • 1 400g/14oz tin tomatoes, chopped
  • 230ml/8fl oz vegetable stock
  • 2 tbsp tomato purée
  • ½ tsp Worcestershire sauce
  • 1 tsp freshly ground black pepper
  • 300g/10½oz wholewheat spaghetti
  • 2 tbsp chopped fresh parsley


Method

  1. Heat the olive oil in a large saucepan over a medium heat. Add the mince and the onion and fry for five minutes, stirring occasionally, until the mince is browned and the onions softened.

  2. Add mushrooms and carrot, cook for around one minute, then add tinned tomatoes, vegetable stock, tomato purée, Worcestershire sauce and freshly ground black pepper. Stir well and bring to the boil, then reduce the heat to simmer for 15-20 minutes, until the sauce has thickened.

  3. Place the wholemeal spaghetti in a deep saucepan full of salted boiling water and cook according to packet instructions, then drain.

  4. To serve, divide the cooked spaghetti between four dishes, spoon equal portions of Bolognese sauce over each and sprinkle with parsley.












Thursday

Baked sea bass with lemon caper dressing Ingredients

Method

  1. To make the dressing, mix the oil with the lemon zest and juice, capers, mustard, some seasoning and 1 tbsp water. Don't add the parsley yet (unless serving straight away) as the acid in the lemon will fade the colour if they are left together for too long.

  2. Heat the oven to 220C/200C fan/gas 7. Line a baking tray with baking parchment and put the fish, skin-side up, on top. Brush the skin with oil and sprinkle with some flaky salt. Bake for 7 mins or until the flesh flakes when tested with a knife. Arrange the fish on warm serving plates, spoon over the dressing and scatter with extra parsley leaves, if you like.




 Nutrition.

  • kcal196
  • fat13g
  • saturates2g
  • carbs1g
  • sugars1g
  • fibre0g
  • protein20g
  • salt 0.8g

Ingredients
  • 4 x 100g/4oz sea bass fillets
  • olive oil
    , for brushing
For the caper dressing
  • 3 tbsp extra virgin olive oil
  • grated zest 1 lemon
    , plus 2 tbsp juice
  • 2 tbsp small capers
  • 2 tsp gluten-free Dijon mustard
  • 2 tbsp chopped flat-leaf parsley, plus a few extra leaves (optional)








Friday

Tuna steaks with cucumber relish

Nutrition.


  • kcal271
  • fat14g
  • saturates3g
  • carbs2g
  • sugars0g
  • fibre1g
  • protein34g
  • salt0.18g


Ingredients

  • 3 tbsp olive oil
  • 4 tuna steak, about 140g/5oz each
For the relish
  • ½ cucumber
  • 2 spring onion
    , finely chopped
  • 1 medium tomato
    , finely chopped
  • ½ large red chilli
    , seeded and finely chopped
  • 1 tbsp olive oil
  • 2 tbsp chopped parsley
  • 1 tbsp lime or lemon juice

Method

  1. Put the oil into a food bag and add the tuna steaks. Rub well together and leave for 30 mins while you make the relish. Peel the cucumber, halve lengthways and scoop out the seeds. Chop the flesh into a small dice. Mix with the rest of the ingredients, seasoning to taste. Set aside.

  2. To griddle: heat the pan to hot, then cook the steaks, turning after 2 mins, and cooking for another 2 mins each side depending on the thickness of the steaks. Meaty fish is best served slightly ‘pink’. Remove the steaks from the heat allow to stand for 3-5 mins, then spoon over the relish and serve.





Saturday


TURKEY BURGERS
GRILLED TOMATOES
ROASTED POTATOES

Nutrition

200 calories
22g protein
6g carbohydrate
10g total fat

Ingredients

1 pound lean ground turkey
½ pound lean turkey sausage, casing removed and crumbled
3 green onions, finely chopped
1 celery rib, finely chopped
1 medium zucchini, finely grated
1 garlic clove, crushed through a press
1 teaspoon dried oregano leaves, crushed
1 teaspoon freshly ground black pepper
2 teaspoons soy sauce
3 ripe tomatoes, cut crosswise into ½ inch slices
6 Boston lettuce leaves, washed and drained


Method


1. Combine the turkey, sausage, green onions, celery, zucchini, garlic, oregano, ½ teaspoon pepper, and soy sauce in a bowl and mix gently. With wet hands, shape into 6 (½ inch thick) patties.

2. Prepare a grill for barbecuing or preheat the broiler and place the burgers on an aluminum foil lined baking sheet. Grill or broil the burgers 4 inches from the heat source until cooked through, 8 to minutes, turning after 6 minutes. Remove from the heat and let stand, covered, for 3 minutes.

3. Place the tomatoes on the grill or baking sheet and grill or broil until charred and hot, 5 minutes, turning once and sprinkling with the remaining ½ teaspoon pepper.

4. Place the lettuce leaves on dinner plates and top each with a burger. Top each burger with a tomato slice.

Serve with roasted potato wedges.











Sunday


Steak with Mashed ‘Potatoes’ 

Ingredients: 

Rosemary salt:

2 tablespoons chopped fresh rosemary, from about 4 medium sprigs
2 tablespoons coarse salt
½ teaspoon coarsely ground black pepper 

Mashed ‘Potatoes’:

½ large head cauliflower, broken into florets, about 8 cups
½ cup nonfat buttermilk
1 pound Yukon Gold potatoes, peeled, quartered lengthwise, and sliced ½ inch thick
Salt
½-¾ cup low-fat milk
1 tablespoon butter
2 scallions, chopped

Steak:

1 pound lean steak, preferably flank, about 1¼ inches thick
1 tablespoon balsamic vinegar
8 cups shredded romaine lettuce
1½ cups halved cherry tomatoes
¼ cup chopped fresh mint

Method:

1. For the rosemary salt, combine chopped rosemary and salt on a cutting board and chop together. Stir in pepper; transfer to a small bowl, and set aside.

2. For the mashed ‘potatoes’, place the cauliflower in a steamer basket and set aside. Place potatoes in a saucepan large enough to fit steamer basket, add cold salted water to cover by about 2 inches, bring to a boil, reduce heat. Set steamer basket over boiling water, cover, and steam 15 minutes while simmering potatoes until tender.

3. Transfer cauliflower to a food processor, add the buttermilk, and ¼ cup of the milk, and puree until very smooth, about 2 minutes.

4. Meanwhile, drain potatoes, return to the saucepan, and heat over medium heat for 1 to 2 minutes to dry. Mash with a potato masher. Add the cauliflower puree, ¼ cup milk, 1 teaspoon salt, and ¼ teaspoon pepper. Stir to blend, and heat over medium-low heat, adding more milk as needed for a creamy consistency. Stir in the butter and the scallions. Cover, and set aside to keep warm.

5. Heat a grill or grill pan. Sprinkle the steak on both sides generously with the rosemary salt, pressing it into the meat. Grill the steak 4 minutes on one side. Turn, and grill 3 to 4 more minutes. Remove to a plate and let stand 5 minutes. Thinly slice the beef against the grain. Add the vinegar to the pan and stir to incorporate any pan juices.

6. To serve, make a bed of lettuce on each of four plates. Arrange one-quarter of the steak slices on top of the lettuce. Spoon on some of the cauliflower mashed potatoes. Scatter tomatoes all over, drizzle with the balsamic-meat juices, and garnish with chopped mint.

Nutrition

Calories 410
Total Fat 11g
Protein 40g
Carb 36g
Sodium 10mg


I shall change diets for the week each week, if you have any special diet requirements, get in touch with me.