Mini Recipe Book: Healthy, nutritious meals from Body FX

We were delighted when Body FX approached us to make a couple of contributions to their recipe book designed to “help you understand the principles of eating for optimal health and supporting cellular function for targeted fat loss or muscle building gains”. This ain’t no diet plan, y’all, it’s a 45 page book of tasty, nutrient-dense recipes that are easy to follow and prevent you falling into the “chicken and broccoli trap”. Because man cannot live on broccoli alone, y’hear!

Click here to get access to the ebook (which, by the way, is FREE)

A whole bunch of awesome fitness enthusiasts and fitness bloggers such as Richard Scrivener, Danielle (Take the Lunge),  Amanda Bootes, Kara Godfrey, Jennifer Helen, Laura White, Stephanie Grace and Emma Campbell have provided recipes, as well as us. But you, our awesome followers, can find a little sneak peek of what the book has to offer below…

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Chicken & Bean Casserole

We know it’s summer and we should all be gorging on ice lollies and fresh green salads, but frankly the weather isn’t all it was cracked up to be and we have  a recipe for a warming, filling and thoroughly nutritious casserole to share with you, and figure now is as good a time as any.

As a recently graduated student, I am trying my best to look after the pennies however I can. One good way of doing this is by batch cooking, i.e. rustling up an enormous amount of food in one go and then portioning it up to freeze for a later date. Another huge benefit of pre-preparing dinner in this way is that is allows you to plan means more easily, which is particularly useful if you are counting calories or following a specific diet plan.

This recipe is not in any way low-cal, but it packed full of protein, keeping you fuller for longer, and is frankly delicious, even if I do say so myself.

Makes batch of 6-8 portions, suitable for freezing

Ingredients

  • 500g Tomato PassataNutrition
  • 285ml (0.5 pints) chicken stock
  • 1 small onion
  • 1 Red Pepper
  • 3 cloves garlic (crushed)
  • 4 chicken breasts
  • 1 tin butter beans (drained and rinsed)
  • 1 tin kidney beans (drained and rinsed)
  • 1 tsp Turmeric
  • 1 tsp Paprika
  • 1 tsp Worcestershire sauce
  • A couple of dashes of tabasco
  • (Chili flakes – optional)

Method

  1. Roughly chop onion and fry in a little cooking oil with crushed garlic until soft.
  2. Roughly chop red pepper.
  3. Chop chicken breasts into 1/4 chunks and place in a slow cooker. Add the passata, chicken stock, chopped pepper, cooked onion with garlic, butter beans and kidney beans to the slow cooker and stir well.
  4. Add the turmeric, paprika, Worcestershire sauce and a little tabasco (add pinch of dried chili flakes if you like a bit more heat) and stir through. Close the lid and cook for 3-4hours on a high heat or 6-7hrs on low heat.

Suggested serving: with steamed greens and either couscous or mashed sweet potato with a little crème fraiche

 

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