Pimped up Bulgur Wheat

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So when you are riced out why not turn to bulgur wheat for an alternative carb source! I always try to be inventive when it comes to prepping for a competition and those of you who followed me on my last journey know how creative I can be with the basic ingredients of chicken/turkey, rice, broccoli, eggs and egg whites!! When I came across a packet of bulgur wheat at the back of the cupboard, you know those days when your trying to use up whatever is lurking about in the press and fridge, before heading off to restock,  I just couldn’t contain my excitement hahahahaha!!!!!!! I used up whatever I had and created this pimped up bulgur wheat dish.  Now you can get creative and come up with your own pimped up dish but I hope you get some inspiration from my recipe!

So what is bulgur wheat? Bulgur is a cereal grain that has been used as a food staple for several years as it provides an inexpensive source of low-fat protein, making it a healthy nutritious addition to any meal plan.

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Bulgur is actually whole wheat kernel that is cooked and dried and then made available for consumption. It is known for controlling blood sugar levels because of the low glycemic index. It also has a rich nutrient profile that makes it a great addition to eating just real foods!

  •  High fibre content: One of the things that stand out about bulgur is its high fibre content. Two cups of cooked bulgur contain more than 10 grams fibre. Dietary fibre brings multiple benefits to the body.
  • Macro-nutrient profile: carbohydrates, fat and protein are the macro-nutrients that provide the body enormous energy and support the functions of the brain. Bulgur is rich in slow-digesting, complex carbs. It contains the huge amount of protein and is extremely low in fat.
  • Potassium: potassium is a mineral that promotes heart function, strengthens the bones and aids in the contractions of muscles. One cup bulgur contains 124 milligrams potassium.
  • High in iron: Iron is mainly found in animal meats, but bulgur has a generous amount of iron.
  • Zinc content:  Zinc is an essential mineral that helps with protein synthesis, immunity boosting and cell division. Whole grains like bulgur has huge amounts of zinc. One cup bulgur contains just over 1 milligram zinc.
  • Niacin: vitamin B3 is commonly known as niacin. This vitamin helps break down protein and fat for the energy.

 

Ingredients

200 g Bulgur Wheat (1 cup)

1 Lemon

35 g Sundried Tomatoes

4 Spring Onions ( Scallions !)

1 Red Pepper

1 Red Chilli Pepper (optional)

2 Cloves of Garlic

1 tsp Turmeric

1 tsp Smoked Paprika

1 tsp Ground Cumin

Fresh Coriander

Method

Add the bulgur wheat with 2 cups of cold water into a medium sized pot, squeeze the juice from the lemon into the pot along with the lemon.  Bring to the boil then over and simmer for 10 mins.

Finely chop the pepper, spring onions, sundried tomatoes, garlic and chilli pepper.  Add to the bulgar wheat after the 10 mins along with all the spices.  Give it a good mix and leave to simmer until no water remains.

Before serving add in some freshly chopped coriander.

Nutritional Information

I got 4 servings from this but you could reduce serving size, I just gotta get the carbs in lol!!

Each serving is equal to 210 calories, Carbs 37 g, Fat 2 g, Protein 7 g, Dietary Fibre 8 g.

As always don’t forget to tag me if you try it out.  You will find me on Facebook here, Instagram here or Tweet me here or you can add me on Snapchat @jenser01.

Remember to keep sharing the love,

Jen xxx

 

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Pizza, Prep Friendly!

Woke up today to #NationalPizzaDay and my news feed on all social media is pictures of pizza!! What’s a girl to do when she is on comp prep and wants to eat pizza! Well I got my thinking cap on and I came up with this creation.  Yes I know it’s not carb loaded like a real pizza lol but it’s amazing how you can trick your mind into thinking your having a pizza!!  I used my usual egg whites for the base, my pizza sauce was some of my guacamole recipe here, and my toppings were spinach, peppers, feta cheese and chicken seasoned with The Gym Chef smoke’n’spice. I get my seasonings from Bodyfirst.ie here, these seasonings are life when on prep!! All the usual ingredients for a bodybuilder’s diet, egg whites, chicken, greens and those all important good fats!!

Ingredients

120 g Egg Whites ( I use the o’egg brand here )

1 medium Chicken Breast (roughly around 125 g)

3 tbsp of my Guacamole (recipe here)

20 g Feta Cheese

1 Cup of Spinach

1/2 a Pepper

Fresh chilli (optional)

1/2 tsp olive oil or coconut oil.

Seasonings, ground black pepper, smoked paprika, chilli flakes and the smoke’n’spice from The Gym Chef.  You could use any seasoning for the chicken, like cajun & smoked paprika!

Method 

Season the chicken and fry off in some of the oil in a medium sized pan.

In a bowl whisk up the egg whites with some black pepper, smoked paprika and chilli flakes.

Remove chicken when cooked, using the same pan, sauté the peppers and chilli if using, remove from pan,  reduce heat and add the rest of the oil along with the egg whites. They will cook quite quickly as the pan is already hot.

Now time to build your pizza! Chop up the chicken, spread the guacamole over the egg white base and add your toppings!

Nutritional Information 

The full pizza is equal to 315 calories, a whopping 47 g of Protein, Fat 11 g and Carbs 10 g.

As always don’t forget to tag me if you try it out.  You will find me on Facebook here, Instagram here or Tweet me here or you can add me on Snapchat @jenser01 .

Enjoy and remember to keep sharing the love!

Jen xxx

 

 

 

Chicken Satay

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Looking for something tasty to make mid week or maybe a ‘fakeaway’ for the weekend, well why not try this chicken satay.  Thanks to Jeeny over @mynutritionireland, check out their Instagram here,  for the recipe inspiration, it definitely gets the thumbs up from me.  No nasty additives and you can adjust the sauce to suit your own dietary needs.  Instead of using the peanut butter you could always use a powdered peanut butter like PB2 that you can get here to reduce the fat content and I also used the Alpro Coconut Cuisine instead of the tin of full fat coconut milk. I bought this in Tesco but I’m sure most supermarkets stock it.

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Ingredients

350g Chicken Fillet, chopped into bite size pieces (or any protein source you choose, prawns, tofu etc).

1 Red Chilli, chopped finely (I like it hot!)

3 Cloves of Garlic, chopped finely

Freshly grated Ginger, roughly around 2 inches in size, depending on personal taste

1 Onion, chopped

1 Red & 1 Green Pepper, chopped

1-2 tsp Coconut Oil

1 Tbsp Honey

1 Tbsp Curry Powder

1 Tbsp Liquid Aminos (or low sodium soy sauce)

1 Tbsp Nam Pla (Fish Sauce)

2 Tbsp Peanut Butter, I used the Meridian Brand

250ml Alpro Coconut Cuisine

1 Lime, I used the juice and the zest

For the noodles I used a courgette (zoodles), green beans, juice from 1/2 the lime and chilli flakes as it was a low carb day for me but  you could serve it with rice or wholegrain noodles or some basmati rice.

Method

Heat up the oil in a wok on a medium heat. Add the chicken, chilli, garlic, ginger, onions and peppers, stir fry for 5 -6 mins until the chicken is cooked.

Add the honey, curry powder, liquid aminos, fish sauce, peanut butter, alpro coconut cuisine and simmer for 15 – 20 mins.  Add some water if the sauce is too thick.

Just before serving add in the juice of 1/2 the lime and the lime zest.

Nutritional Information

This recipe is enough for 4 servings .  The macros are only for the satay so add in the extra for whatever side dish you are serving it with!  Total calories per serving 264, Carbs 14.7g, Fat 9.4g, Protein 31.4g .  Also adjust these figures if you use full fat coconut milk or the powdered peanut butter.

As always don’t forget to tag me if you make it! I love getting the feedback from you guys. You will find me on Facebook here, Instagram here, Twitter here or snap me @jenser01 !

Gotta keep sharing the love,

Much love,

Jen xxxx

 

 

 

 

Chicken & Coconut Curry

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I made this curry as I wanted something really tasty for my post training meal! Instead of just serving it with rice I made a spicy couscous with whatever leftover veggies I had in the fridge.  I have to say it was so tasty and it is one of my favourites to date, cheers Nigella ! (Recipe for the curry inspired by Nigella Lawson)  So if you are looking for something tasty for the weekend why not give it a try.  It could be your Saturday night fakeaway!

Ingredients for the Curry

560g Chicken Fillets, diced

Juice of a Lime (or Lemon)

2 Cloves of Garlic, crushed

1 Red Chilli, chopped

Fresh Ginger, chopped ( I used roughly a 2 inch piece)

1 tsp Turmeric

1 tsp Ground Coriander

1 tsp Ground Cumin

1 tsp Garam Masala

1 Onion, sliced

1 tsp Coconut Oil

1 carton of Alpro Coconut Cuisine (you could use a tin of coconut milk )

Pinch of Salt to taste

1 handful of fresh Coriander, chopped

Method

Toss the chicken in the lime juice, garlic, turmeric, coriander & cumin.  If you have the time leave to marinade!

Heat up the coconut oil in a large pan and sauté the onion and chilli until soft.  Add the chicken and brown.

Stir in the coconut milk and simmer for 2o minutes, uncovered.  After the 20 minutes add in the garam masala and season to taste.

Add coriander just before serving.

Nutritional Information

This recipe serves 4. Each serving is equal to 226 calories, Carbs 2g, Fat 8g, Protein 33g.

 

Next up the spicy couscous!

Ingredients

250g Couscous

1 Courgette, chopped

1 Vegetable Stock Cube (500 ml water)

1 Butternut Squash, cubed into roughly 1cm

1 Tin of Chickpeas, drained

4 Spring Onions, sliced

2 Cloves of  Garlic, chopped

1 tsp Ground Cumin

1 tsp Madras Curry Powder

1 Chilli Pepper, chopped (take seeds out if you don’t like it too hot)

1 tsp Coconut Oil

Method

Place the couscous in a large bowl and pour over the stock, cover with clingfilm and stand for 5 minutes, or until the liquid has been absorbed.

Meanwhile, fry the butternut squash, spring onions and garlic in the coconut oil for around 5 minutes, then add the chopped courgette and chilli.  Continue to fry for a further 10 mins or so, stirring occasionally, until the vegetables are soft.

Stir through the chickpeas, cumin and curry powder.  Add the couscous, stir until heated through and all ingredients are combined.  If  you have fresh herbs stir through before serving! I had no fresh herbs but I think some basil or flat – leaf parsley would be nice.  Fluff up with a fork if needed.

Nutritional Information 

I made 4 servings with mine as I needed the high carbs post training. Total calories per serving 394, Carbs 69g, Fat 4g, Protein 17g.   You could easily get 8 side portions if you wanted to, just divide the calories and  macros by 2. Or even serve it as a meal without the curry !

As always don’t forget to tag me if you try it.  I love getting your pictures and feedback on all my social media platforms.  Snapchat @jenser01, Facebook here, Instagram here, Twitter here.

Enjoy!!

Keep Sharing the Love,

Jen xxx

 

 

 

 

 

 

Beef Madras & Pilau Rice

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There is nothing like an Indian curry and madras is one of my all time favourites.  This dish is a must for those of you who enjoy a good old curry. You can cook it the night before and leave it to infuse the flavours to make it even more delicious!

Ingredients for the Beef Madras

450g Lean Beef Pieces

1 Onion, chopped

4 Garlic Cloves, chopped

Fresh Ginger, chopped ( I used around a 2 inch piece of ginger)

1 400g Tin of Chopped Tomatoes

1 Cup of Beef Stock

2 Tbsp Tomato Puree

2 Red Chilli Peppers, chopped

1 Tsp Garam Masala

1 Tsp Turmeric

1 Tsp Cumin Seeds

1 Tsp Mustard Seeds, ground

1 Tsp Madras Curry Powder

1 Tbsp Coconut Oil

Method

Heat up the oil on a pan and fry off the cumin seeds for 1 minute to release the flavour, then add the onion, garlic, ginger, chilli and the remaining spices.

Add in the beef and brown on all sides making sure to coat it with the spices.

Add in the remaining ingredients and bring to the boil.  Turn the heat down, cover and simmer for at least an hour, the longer you cook it the better the flavour plus the beef will be tender!

Pilau Rice

350g Wholegrain Basmati Rice

40g Butter

2 Tsp Turmeric

8 Cloves

8 Cardamom Pods

1 Tsp Fennel Seeds

3 Bay Leaves

1 Tsp Salt

350 ml Water

Method

Melt the butter in a saucepan over a medium heat. Stir in the rice and coat it in the butter.

Add in the spices, salt, bay leaves and fennel, making sure to coat the rice.

Add in the boiling water and simmer on a low  heat for 20 minutes.  Do not stir the rice, just leave it to absorb all the flavours.

I served my madras with some tandoori style cauliflower bites.  Just chop a head of cauliflower and place onto a baking tray.  Spray some oil, then coat with the Tandoori Spice from The Gym Chef, can be bought here, and bake in the oven at 200 C for 20 mins. This is perfect to serve with the madras as a low carb option too if not having the rice!

Better than any takeaway and a lot more healthier!

Most importantly, enjoy!

Much love,

Jen xxxx

 

 

Jen’s Spice Bag

 

This ‘fakeaway’ is so good, even better than the Chinese version if I’m honest.  I was never really a fan of the takeaway style of spice bag so I decided to make it myself. There are many different variations online for this recipe but this is my own take on the popular spice bag.  This recipe is enough for 2 servings so just double up on ingredients if you need to feed more people!

Ingredients

250g chicken fillet breast,  chopped into bite size pieces.

300g sweet potatoes, washed & sliced into thin style chips ( I leave the skin on mine but you can peel them if you want.)

1 onion, sliced.

4 cloves of garlic, crushed.

1 chili pepper, chopped.

1 red pepper, sliced.

1 yellow pepper, sliced.

50g (1/2 cup) of ground almonds.

1  large egg.

1 tbsp. paprika.

1 tbsp. cayenne pepper.

2 tbsps. chilli powder.

1/2 tsp ground white pepper.

Coconut oil ( 1 tbsp. if using solid form or 5-6 sprays if using a frylite type of oil)

Pink Himalayan rock salt (2 tsp.)

 

Method

Preheat oven to 180c (fan oven).

In a bowl mix the ground almonds with the ground white pepper and half of each of the cayenne pepper, chilli pepper and paprika.  In another bowl, whisk the egg.

In a pan heat the coconut oil over a medium heat.  Dip the chicken pieces into the egg, then coat with the spiced ground almond and fry for 3-4 minutes on each side.

Add the peppers, onion, chilli pepper and crushed garlic to the chicken and gently toss.

Place on a baking tray and sprinkle half of the pink Himalayan rock salt on top.  Coat the sweet potato chips with the remaining spices and place on a separate baking tray.  Put into the oven and cook for 20 minutes.

After 20 minutes take both trays out, add the sweet potato chips to the chicken and toss gently.  Add the remaining salt, turn the oven up to 200c and cook for a further 10 minutes.

Remove tray from oven and add a few sprays of coconut oil or frylite oil  and mix.

Finally serve and chill! Perfect Saturday night takeaway.

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Nutritional Information

Serves 2, each portion has 660 calories, carbs 60g, fat 27g, protein 46g.

 

 

Much love,

 

Jen xxx

 

 

 

 

 

 

Aubergine & Turkey Lasagne

 

As promised here is the recipe for my aubergine and turkey lasagne.  So simple to make and tastes yummy.  Full of goodness and those all important macro nutrients and micro nutrients!  Its a great way to use up aubergines and other vegetables that are lurking about at the bottom of the fridge.  You can add whatever vegetables you want, I just used what I had at the time.  It can be stored in an air tight container for up to 3 days , so great for lunch at work too.

Ingredients 

300g Turkey Mince

200g Cottage Cheese

2 Aubergines, sliced (or you could use courgettes)

250g Passata

40g Parmesan Cheese, grated

1 Celery Stalk, chopped

1 Carrot, chopped

1 Onion, chopped

3 Garlic Cloves, chopped

1 tbsp Paprika

1 tbsp Cayenne Pepper

1 tbsp Italian Herb Mix

Coconut Oil Spray

 

Method

In a large pan fry off the onion, garlic and turkey mince.

Add in the herbs, spices and give it a good mix to coat the mince.

Add in the passata and simmer for 5 mins.

In a lasagne dish, add in half the turkey mince mixture, then put a layer of the aubergine on top like you would with lasagne sheets. Add the remaining turkey mixture and layer again with the aubergine.  Top with the cottage cheese, then finally the grated Parmesan.

Bake in a preheated oven @ 180c for 30 mins.  You may need to cover with some tin foil for the final 5 – 10 minutes to prevent the cheese burning.

Nutritional Information

This makes 4 servings, each serving is equal to 230 calories, carbs 15g, fat 8g, protein 26g.

Enjoy xx

Much Love,

Jen xxx.