If you find it hard to make healthy food taste good, give these three recipes a try from Emmet at Rushe Fitness.
Today, I’m going to give you a day of recipes that you can use straight away that are easy to make and they all taste great.
The one thing that I hear time and time again is that people find it hard to make healthy food taste good.
So, here are three recipes from breakfast to dinner and not only are they healthy AND taste great, but I have also got the calories, protein, carbs and fat worked out for you.
We provide our Rushe Fitness members recipes like these every 6 weeks in our Lean in 2019 program.
We are always accepting new member into our online and gym communities. If you would like to get in shape from home, you can click the link below to find out more and get signed up now.
SPINACH AND PROSCIUTTO MUFFINS
SERVES 6 | TOTAL TIME: 50 MINUTES
6 large eggs
75g soft goat cheese, crumbled
140g baby spinach, wilted and chopped
90g roasted red pepper, diced
60g prosciutto, sliced into ribbons
Begin by preheating your oven to 180°C/350°F/gas 4 and spraying a 12-cup muffin pan
with non-stick cooking spray.
Meanwhile, beat the eggs, milk, 1⁄4 tsp salt and 1⁄8 tsp black pepper together then stir in the cheese, spinach and roasted red pepper.
Divide this batter among the muffin-pan cups, top with prosciutto and bake for 20 to 25
minutes or until just set in the centre.
Remove from the oven and allow to cool on a rack for 5 minutes, then remove from cups.
Equally delicious served warm or cold.
Calories 158 – Protein 13g – Carbs 4g – Fats 10g – Fibre 1g
You may have come across this breakfast before, but this gives a little change in the flavour to the usual version of this.
At only 158 calories per serving, you can make a healthy breakfast taste good again.
CAJUN TURKEY STEAKS WITH PINEAPPLE SALSA
SERVES 4 | TOTAL TIME: 40 MINUTES
1 red onion, finely chopped
1 tbsp sunflower oil
1 red pepper, deseeded and diced
200g basmati rice
450ml chicken stock
400g tinned kidney beans, rinsed and drained
4 turkey steaks
2 tsp Cajun seasoning
220g tinned pineapple rings, drained
1⁄2 green chilli, finely chopped
Juice 1 lime
Set aside 2 tbsp of the onion for the salsa, then cook the remaining onion and half the
pepper in the oil for 4 minutes or until softened and coloured.
Next stir in the rice, then add in the stock. Then add the kidney beans and a pinch of salt.
Bring the pan to a boil, stir, cover, then reduce the heat to a simmer. Cook for 15 minutes or until the rice is tender and the liquid absorbed.
Dust the turkey steaks with the Cajun spice and griddle or fry them in a non-stick pan for about 4-6 minutes on each side until cooked through.
Cut the pineapple into small pieces and mix with the reserved red onion, pepper, green
chilli and lime juice.
Spoon some salsa over each steak and serve with the rice.
Calories 481 – Protein 49g – Carbs 60g – Fats 5g – Fibre 6g
A great high protein and low calorie balanced meal that tastes great.
CHERRY CAESAR SALAD
SERVES 2 | TOTAL TIME: 20 MINUTES
340g Romaine lettuce hearts
200g pitted fresh sweet cherries
400g uncooked chicken breast
3 slices of day-old bread
60ml extra virgin olive oil
2 tbsp shredded Parmesan cheese
3 tbsp fresh lime juice
1 clove crushed garlic
3⁄4 tsp salt
1⁄2 tsp grated lime peel
1 tsp coarse black pepper
To make the easy Parmesan croutons:
Cut the bread into 1cm cubes and toss with 1 tbsp each of olive oil and Parmesan. Heat in a non-stick frying pan over a medium heat until golden brown and crunchy. Set aside to cool.
Meanwhile in a small saucepan over medium heat, bring 500ml of water to a boil, and
poach the chicken breasts. When cooked remove the chicken from the pan and when
cool enough to handle, cut into cubes around 3cm square.
Next make the lime dressing.
Combine 3 tbsps fresh lime juice, 1 small clove crushed garlic, 3⁄4 tsp salt, 1⁄2 tsp grated lime peel and 1⁄4 tsp freshly ground coarse black pepper. Beat in 80ml olive oil until blended.
Remove garlic clove just before using.
Next, toss the lettuce, cherries, chicken and croutons in a large salad bowl. Dress with the lime dressing, scatter with Parmesan cheese and toss lightly before serving.
Calories 414 – Protein 37g – Carbs 17g – Fats 22g – Fibre 3g
And there you have it.
3 healthy and delicious recipes and they have all the calories and macros worked out for you AND they all taste great.
Give them a try and be sure to let me know what you think of them.
If you would like more recipes like these, and would like to stay in shape and keep fit and healthy from home. We are helping people to do just this in our online Habi-Fit program.
You can join us now, and sign up now through the link below.
CLICK HERE TO KICK-START YOUR JOURNEY NOW!