The 6 Pack Chef: Easy to Cook, Delicious Recipes to Get Shredded and Reveal Your Abs (5 page)

This will make enough for at least 3 portions. Keep in the fridge for up to a week.

Ingredients

500g turkey mince

1 teaspoon chilli flakes

1 teaspoon cayenne

2 tablespoons olive oil

1 egg, whisked

Ground black pepper, to taste

2 teaspoon minced garlic

2 cans of kidney beans

2 cans of tinned tomatoes, chopped

2 tablespoons of yoghurt, flavourless

Directions

In a large bowl add the turkey, chilli, cayenne, pepper and 1 teaspoon of garlic. Mix well using your hands and then add the egg.

Form the meat into balls. Be careful not to press together too tightly.

Place a deep pan over a medium heat and add the oil before gently adding the meatballs. Cook until well browned on all sides.

Remove meatballs and set aside.

Keeping the heat on medium add the tomatoes, remainder of the garlic, yoghurt, pepper, kidney beans and stir well. Bring the sauce to a boil before turning the heat to low.

Add the meatballs back to the pan and mix everything together.

Cover and cook on low for 30 minutes.

Ingredients

Handful of gluten-free linguine

1 teaspoon of minced or finely chopped garlic

4 cherry tomatoes, quartered

2 egg yolks

1 can of tinned crab meat

1 handful of frozen shrimp

3 tablespoons extra-virgin olive oil

2 teaspoons red pepper flakes or dried chilli flakes

Ground pepper, to taste

Directions

Cook the linguine in a pot, according to instructions on package.

Whilst the linguine cooks place a pan over a medium heat and add 1 tablespoon of oil.

Add the tomatoes, shrimp, pepper flakes and garlic to the pan and stir well. Cook for 3 minutes, stirring frequently, before adding the crab meat and egg yolks.

Cook for another 2 minutes, stirring continually.

Drain the linguine and add to the pan. Toss well.

Drizzle the remainder of the oil on the pasta and season with pepper.

Ingredients

Chorizo, 6 ½ cm thick rounds

Chicken breast, chopped into small pieces

Handful of frozen shrimp

Handful of mussels, still in shell

1 teaspoon minced garlic

1 onion, chopped finely

1 cup of paella rice

1 red pepper, chopped

½ teaspoon of saffron, optional

¾ cup of chicken stock

½ cup of frozen peadss

1 tablespoon olive oil

Ground black pepper, to taste

Salt, to taste

Directions

In a wok, or deep pan, add the oil and heat it over a medium heat.

Add the chorizo and chicken pieces and cook for 5 minutes, or until chicken is cooked through. Set aside.

Add the pepper, onion and garlic to the pan and cook for 4-6 minutes. Keep the ingredients moving in the pan.

Add the rice to the pan and toss well. Let cook for 2 minutes, stirring continually.

Pour in the stock and add the saffron, if using. Bring to the boil stirring once or twice before lowering the heat and covering. Cook until the rice is thoroughly cooked, should take 20 minutes or so.

The stock should be fully cooked off now. Add the chorizo, chicken, seafood and peas to the pan. Increase the heat to medium and cook for a further 7 minutes.

Season with pepper and salt.

Ingredients

1 steak, the choice of cut is up to you

1 onion, sliced

1 bag of salad leaves

3 tablespoons balsamic glaze

1 tablespoon extra-virgin olive oil

Ground black pepper, to taste

Sea salt, to taste

Directions

Add the olive to a pan and place over a high heat.

Once the pan begins to smoke add the steak and onions. Sear each side of the steak for 1-2 minutes before turning heat down to medium.

Cook the steak to your liking. When cooked turn off heat and let steak rest for 3 minutes in the pan.

Whilst the steak cools take a large bowl and mix your salad leaves and cooked onions with the balsamic glaze.

Take the steak from the pan and slice into thin pieces.

Toss with the salad leaves. Any leftover juices in pan should be used to dress the salad.

Season with salt and pepper.

Ingredients

½ can of black beans, drained

½ bell pepper, cut into small pieces

½ onion chopped into wedges

2 garlic cloves, peeled

1 egg

1 tablespoon chili powder or chilli flakes

1 tablespoon cumin

1 teaspoon hot sauce

¼ cup bread crumbs

Directions

Preheat oven to 380F. Lay baking tray with parchment paper.

Mash together the black beans until they form a thick paste

Add the pepper, onion and garlic to a food processor and pulse for 10 seconds. Stir in mashed black beans.

In a bowl whisk together the egg, chilli powder, cumin and hot sauce. Add this to the bean mixture.

Mix in the bread crumbs and mix well. Form 2 large patties.

Bake for 15 – 20 minutes. Or until burger is cooked through the middle.

Place on burger buns and serve however you like.

Ingredients

2 tilapia, fillets

2 cloves garlic, crushed or finely chopped

3 tablespoon extra-virgin olive oil

1 onion, finely chopped

1 tablespoon cayenne pepper

Salt and Pepper, to taste

Directions

Lay the fish fillets in an oven proof dish. Rub them well with the crushed garlic.

Drizzle with the olive oil until well coated. Evenly lay the onion across the fillets.

Cover and refrigerate overnight or at least 6 hours.

Preheat oven to 350F

Remove fish from oven. Sprinkle with cayenne, salt and pepper. Let fish come to room temperature, about 30 minutes.

Bake for 30 minutes.

Ingredients

2 individual small salmon fillets

1 red onions, finely chopped

1 garlic clove, minced

1 teaspoon olive oil

2 tablespoon honey

2 teaspoon grated ginger

1 teaspoon hot sauce

Directions

Preheat oven to 350F.

Using 1 tablespoon of oil, coat an oven proof dish.

Lay the salmon fillets on this, surround with the onion and garlic.

Sprinkle the ginger and hot sauce over everything. Drizzle the honey evenly over the fillets.

Bake for 20 minutes.

Ingredients

2 oz. Lentils, Puy are best

½ onion, finely chopped

½ carrot, finely chopped

1 celery stick, finely chopped

½ pint vegetable stock

1 tablespoon half-fat crème fraiche

1 tablespoon chopped dill

The zest of ½ a lemon

1 white fish fillet

Handful of baby spinach

Directions

Add lentils into an oiled pan with the chopped onion, carrot and celery and place over a medium heat.

Add the stock and bring to the boil. Stir a few times and reduce the heat. Cover and let simmer for 20-25 minutes. The lentils should be tender after this time.

In a bowl mix together the crème fraiche, half the dill and the lemon zest, adding a little seasoning, to taste.

Put the fillets in a shallow microwave proof dish with a splash of water and cover with cling film leaving one corner open slightly.

Microwave on medium for 4-6 minutes until the fish flakes easily when touched with a fork. Flake the fish with a fork.

Once the lentils are tender, add the spinach and stir. Continue to cook at a low heat and add the crème fraiche once the spinach has wilted.

Serve and top with flaked fish. Garnish with the remaining dill.

Ingredients

2 chicken breasts

2 teaspoons minced garlic

2 tablespoons of rosemary

1 tablespoon lemon juice

Salt and pepper to taste

Directions

Preheat oven to 375F.

Lay chicken breasts in an oven proof dish and season with other ingredients.

Cover the dish and back for 25 minutes, or until cooked through.

Ingredients

1 head of cauliflower, stem removed

½ tablespoon of red pepper flakes

Ground black pepper, to taste

Sea salt, to taste

Directions

Add the cauliflower heads to a microwave safe bowl and add 1 inch of water.

Cover and microwave for 2 minutes, or as long as need to cook. The cauliflower should fall off a fork when stabbed.

Drain the water. Microwave again for 1 minute.

Add the seasoning and mash the cauliflower using a fork or masher.

Ingredients

1 head of Broccoli, cut or torn into pieces

1 handful of green beans

1 cup of spinach, pressed

1 half of a courgette cut into rounds

1 tablespoon of minced garlic, or finely cut

½ tablespoon cayenne pepper

2 tablespoons extra-virgin olive oil

Ground black pepper, to taste

Sea salt, to taste

Directions

Place a deep pan over a medium, heat the olive oil and garlic.

Add the broccoli and green beans and cook for 5 minutes, stirring frequently.

Add the courgette and cayenne pepper. Cook for 2 minutes, stirring frequently.

Add the spinach and cook until it is wilted. Ensure everything is folded together.

Grind pepper and sprinkle salt to taste.

Ingredients

1 tin of kidney beans, black beans or lentils, drained

½ cup of medium/hot salsa

Ground black pepper

Directions

Add everything to a microwave safe bowl, cover and cook until ready

Ingredients

1 sweet potato, washed

1 teaspoon garlic, minced

1 teaspoon paprika

1 tablespoon extra-virgin olive oil

Directions

Preheat oven to 350F

Stab multiple holes in your sweet potato using a fork and microwave for 10 minutes.

Cut the potato in half and stab more holes on each face. Microwave for 5 minutes.

Cut the potato halves in half again so you know have quarters. If the potato isn’t soft yet microwave again.

Line a baking tray with foil and place potato pieces on them. Sprinkle with garlic and paprika before drizzling the oil on top.

Bake for 15 minutes, or until crispy on top