The 6 Pack Chef: Easy to Cook, Delicious Recipes to Get Shredded and Reveal Your Abs (3 page)

Ingredients

2 Large tomatoes, tops cut off and inside scooped out.

2 rashers of bacon

Ground paprika, to taste

Sea salt, to taste

Directions

Preheat oven to 350F

Cook the bacon under a grill/broiler and once cooked remove and tear into small pieces.

Add the scooped tomato and bacon to a bowl along with paprika and mix well.

Spoon the mixture into the tomatoes and set on a baking tray.

Bake for 10-15 minutes.

Sprinkle salt to taste.

Ingredients

1 whole-wheat pita

4 tablespoons hummus

1 large tomato, sliced

1 oz. crumbled goat’s cheese

¼ cup sliced almonds

Directions

In a bowl mix together all the ingredients except for the pita.

Microwave for 30 – 60 seconds.

Stuff the pita with filling and either eat cold or bake in oven for 10 minutes.

Ingredients

1.5 cups of strawberries, around 8-10 strawberries

½ cup plain fat free yoghurt, you can also use vanilla flavour

1 scoop protein powder, strawberry or vanilla

½ cup shredded coconut.

Directions

Blend until smooth

Ingredients

2 bananas

½ cup vanilla flavoured yoghurt, fat free

1 scoop whey protein powder, vanilla or chocolate

Directions

Blend until smooth.

Ingredients

½ cup chilled green tea, or 2 teaspoons green tea powder

½ cup vanilla soymilk

Handful of blueberries

1 scoop protein powder

½ cup vanilla flavoured yoghurt

Directions

Blend until smooth.

Ingredients

Handful of cranberries

Handful of blueberries

Handful strawberries

½ cup vanilla flavoured yoghurt

1 scoop protein powder

Directions

Blend until smooth

Ingredients

½ mango, skinned

2 peaches, stones removed

Handful of strawberries

½ cup vanilla flavoured frozen yoghurt

Directions

Blend until smooth.

Ingredients

2 teaspoons garlic, minced or finely chopped

½ teaspoon ginger, ground or minced

3 Spring onions, chopped

Pak choi, torn

1 cup of king prawns, raw

1 bag of beansprouts

2 tablespoons soy sauce

Half of a lemon, juiced

Sesame seeds

1 tablespoon extra-virgin olive oil

Directions

Place a wok over a medium heat and add the oil.

Once oil is heated add the garlic, onion and ginger. Cook for 2 minutes, stirring continually.

Throw the prawns in the pan and cook for 30 seconds, stirring continually.

Add the pak choi and bean sprouts and cook for 1 minute. Stirring frequently.

Once the prawns turn pink (a sign they are almost done) add the soy sauce, lemon juice and a generous amount of sesame seeds.

Toss well and cook until the prawns are cooked fully. 

Ingredients

1 Chicken breast, cut into thin slices

1 bell pepper, sliced

1 red onion, sliced

Lemon zest

¼ Cottage cheese

1 Wholemeal tortilla

1 tablespoon extra-virgin oil

Directions

Place a pan over a medium heat with olive oil.

Once heated add the onion, pepper and chicken to the pan and cook for 8-10 minutes. Stirring frequently.

Once the chicken is cooked take off the heat and add the lemon zest and cottage cheese. Toss well.

Spoon the chicken onto the tortilla and wrap.

Ingredients

1 tin of tuna

1 red onion, sliced

1 teaspoon minced garlic, or finely chopped

Hot sauce, to taste

1.5 tablespoons low fat mayonnaise

Directions

Preheat oven to 325F.

In a bowl add the onion, garlic, tuna and mayonnaise together. Mix well. Microwave for 1 minute, stirring half way through.

Add hot sauce and stir well.

Open pita and stuff tuna filling inside.

Cook for 15-20 minutes.

Ingredients

2 cups green beans, chopped

1 can of chickpeas, drained

1 can of black beans, drained

1 bell pepper, sliced

1 handful walnuts

1 onions, sliced

¼ cup chopped coriander

2 tablespoons extra-virgin olive oil

Ground black pepper, to taste

Juice from half of a lime

Directions

Add the green beans to a microwave safe bowl, add an inch of water and cover.

Microwave for 2 minutes, or until cooked.

In a large bowl add all the ingredients and drizzle with extra-virgin olive oil. Toss well.

Plate up and drizzle lime juice and add pepper to taste.

Ingredients

250g noodles, rice noodles are best

5 cups chicken stock

1 red chilli, cut into thin strips

Fresh ginger, cut into thin matchsticks about an inch long each

1 tablespoon light soy sauce

Juice squeezed from 1 lime

1 Salmon fillet, torn into pieces

1 peeled carrot, grated

1 courgette, grated

Directions

Cook the noodles according to pack instructions

In a pot over a medium heat add the stock, chilli and ginger. Bring to the boil.

Let simmer for 2 minutes before stirring in the soy sauce and lime juice.

Add the noodles and salmon and cook for 2 minutes.

Add the carrot and courgette and cook for a further 2 minutes.

Take off heat and let sit for 1-2 minute
s
.

Ingredients

1 can of tuna

1 tin of kidney beans, drained

1 teaspoon red pepper flakes

1 teaspoon paprika

¼ cup of hot salsa

Directions

Mix all ingredients in a microwave proof bowl and cook for 90 seconds.

Ingredients

1 steak, any cut will do but avoid the thicker cuts such as fillet

3 tablespoons tomato paste or puree

2 tablespoons paprika

2 teaspoons red pepper flakes

2 tablespoons extra-virgin olive oil

Ground black pepper, to taste

1 slice of bread, toasted. Gluten free, multigrain, rye or whole-wheat

1 tablespoon of butter, unsalted

Directions

Cut steak into thin slices and add to a bowl.

Add tomato paste, paprika, pepper flakes, pepper and toss well.

Place a pan over a high heat and add the olive oil.

Wait until the pan has reached a very high heat before adding the meat.

Cook for 3 minutes, stirring constantly to avoid it sticking to the pan.

Take off the heat and leave in the pan.

Toast the bread and spread butter.

Spoon steak onto the bread.

Ingredients

¼ cup of feta cheese, crumbled or torn

Handful of watercress, chopped

Handful of salad leaves

8 Cherry tomatoes, halved

1.5 tablespoons red wine vinegar

Handful of walnuts

Ground black pepper, to taste

Sea salt, to taste

Directions

In a large bowl add all the ingredients and toss well.

Season with salt and pepper

Ingredients

1 can of black beans, drained

3 tablespoons tomato paste

Ground paprika, to taste

Ground cayenne, to taste

1 whole-wheat tortilla

1 cup of shredded lettuce

¼ cup hot salsa

Directions

Add the shredded lettuce to a pot of water and bring to the boil.

Cover and let simmer until cooked, 5 minutes or so. Drain once cooked.

Place a pan over a medium heat and add the black beans, tomato paste, paprika, cayenne and salsa. Mix well and stir frequently.

Cook for 5 minutes.

Warm the tortilla in the microwave for 10 seconds.

Add the lettuce and black bean mix to the tortilla and wrap up

3 large eggs

1 bunch of asparagus, chopped (remove the ends and dispose)

¾ cups marinara sauce

1 tablespoon olive oil

1 clove garlic, finely chopped

1 cup chicken broth

Directions

Put a large pan over a medium heat and add the olive oil. As the oil begins to heat add the garlic and cook until slightly brown. Should take 1-2 minutes.

Pour in the marinara sauce and then the chicken broth, stir well.

Add asparagus pieces, stir and then cover the pan until the sauce begins to boil.

When the sauce boils reduce the heat to low. Gently crack your eggs you eggs and add on top of sauce. Just as if you were making a fried egg.

Simmer on low for 10 minutes

This recipe makes enough for 4 servings. It can be kept in fridge for up to a week.

Ingredients

½ pound of Italian sausage

1 onion chopped finely

1 tbsp garlic, minced

2 tbsp olive oil

1 can cannellini beans

6 cups gluten-free chicken stock

Hot pepper flakes or similar spice

½ head of escarole, thinly chopped

Ground black pepper

Directions

Preheat oven to 425F.

Oil a baking tray and put the sausages in oven until cooked through and well browned.

Remove sausages from the oven, let them cool and then cut into chunks.

Add ½ cup of chicken stock to the baking tray and use a spatula to scrape off any browned pieces of sausage from the pan. You will use this later in the soup. 

Take a large pot and place over a medium heat and add the olive oil.

Add the onions and sauté until translucent, usually this takes 3-4 minutes. Add the garlic and cook for further 1-2 minutes. Make sure they are well mixed.

Add the chicken stock (and the half cup of stock from the roasting pan), the beans, sausage chunks and pepper flakes.

Bring to the boil and then turn heat down and let it simmer for 30 minutes.

Whilst the soup is simmering away beautifully, chop your escarole. Add this to the soup and stir.

Cook for a further 20-30 minutes stirring occasionally. The escarole should start to break apart slightly and separate. If the soup begins to look too thick, add more stock.