Ingredients:
2 tablespoons canola oil
1/2 cup honey or pure maple syrup
1/3 cup plain non-fat Greek yogurt at room temperature
1 large egg at room temperature
1 teaspoon pure vanilla extract
1 can puree pumpkin (not pumpkin pie filling)
1 teaspoon baking soda
1 1/2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1/4 teaspoon ground allspice
1/4 teaspoon kosher salt
1 1/4 cups white whole wheat flour*
3/4 cup plus 2 tablespoons, rolled oats plus additional for sprinkling on top
*For the white whole wheat flour, you can substitute whole wheat pastry flour, all-purpose flour, or a blend of the two. Regular whole wheat flour can also be used, though the muffins will have a heavier texture and more pronounced wheat taste.
Source: Wellplated.com
Macronutrient Breakdown (Approximate):
Calories: Around 147
Protein: 4 grams
Carbohydrates: 27 grams
Fat: 3 grams
Method:
Ingredients:
2 slices of whole-grain bread
1 cup roasted mashed pumpkin (rich in vitamins A and C)
1/4 cup ricotta cheese (a good source of protein and calcium)
Handful of fresh spinach leaves (packed with iron and antioxidants)
1/2 red bell pepper, thinly sliced (adds color and vitamin C)
Pinch of black pepper and a sprinkle of dried oregano (for flavor)
Source: Weightwatchers.com
Macronutrient Breakdown (Approximate):
Calories: Around 350 kcal
Protein: 15 grams
Carbohydrates: 45 grams (including fiber)
Fat: 12 grams
Calcium: 20% of daily recommended intake
Vitamin A: 150% of daily recommended intake
Vitamin C: 80% of daily recommended intak
Method:
1. Preheat your sandwich press or stovetop grill pan.
2. Spread the roasted mashed pumpkin evenly on one slice of bread.
3. Layer the ricotta cheese, spinach leaves, and red bell pepper slices on top.
4. Sprinkle with black pepper and dried oregano.
5. Place the second slice of bread on top to create a sandwich.
6. Grill the sandwich until the bread is crispy and the cheese is melted.
Why It’s Good for You:
Balanced Nutrition: This toastie combines whole grains, protein, healthy fats, and veggies, providing a well-rounded meal.
Fiber-Rich: The whole-grain bread and spinach contribute to your daily fiber needs, aiding digestion and promoting satiety.
Vitamins and Minerals: Pumpkin offers vitamin A for eye health, while red bell peppers provide vitamin C for immune support.
Protein Boost: Ricotta cheese adds protein, essential for muscle repair and overall health.
Delicious and Filling: The combination of flavors and textures makes this lunch both satisfying and enjoyable.
Remember, a balanced lunch like this keeps energy levels stable, supports overall health, and helps you stay focused throughout the afternoon. Bon appétit! 🥪🌱🧀
Prep Time: 5 mins Cook Time: 5 mins
INGREDIENTS
1 egg
2 tsp tomato relish
40g wholemeal sandwich thin
20g baby spinach
1 small roma tomato, sliced
1/4 avocado, thinly sliced
Source. Taste.com.au
Method:
Step 1
Lightly spray a small non-stick frying pan with olive oil. Crack egg into pan and cook for 2 minutes or until cooked to your liking
Step 2
Spread relish over base of sandwich thin. Top with spinach, tomato, avocado and egg. Season and top with sandwich thin lid.
Protein Mug Cake
Serves: 2
Prep. Time: 1 min/ Cook Time: 1 mins
Ingredients
Source.
https://thebigmansworld.com/the-ultimate-1-minute-protein-brownie/
Method: - MICROWAVE VERSION
No Bake Protein Balls
Serves: 24
Prep. Time: 10 mins
Ingredients - 4 Different Flavour Options:
Chocolate Peanut Butter
Almond Joy
Cinnamon Raisin Cookie
Tahini Chocolate Chip
Source. eatingbirdfood.com
Method:
Notes
Blueberry Dream Smoothie
Ingredients
1 scoop Megapro or 2 scoops Achieva Vanilla Protein Powder
1/4 Cup Low Fat Coconut Milk
200ml Water
2 handfuls of Spinach Leaves
1 Cup of Frozen Blueberries
Choc Banana Breakfast Smoothie
Ingredients
1 scoop of Choc Protein Powder
1 Medium Banana
1 TBS Chia Seeds
1/4 Cup of Low Fat Coconut Milk
200ml Water
Banana Green Smoothie
Ingredients
200ml almond or other milk to choice
1 small banana
1 serve of protein powder
1 tablespoon chia seeds or husks
1-2 large handfuls baby spinach
1-2 handfuls of ice to thicken
Method
Place all ingredients into a blender and blend until smooth.
Pour into a glass or drink it straight from the blender container and enjoy!
Chicken & Vegetable Soup
Prep Time: 10 min Cooking Time: 45 min Serves: 4
Ingredients
Source. taste.com.au
Method:
Raspberry Chia Overnight Oats
Prep Time: 10 mins Serves: 4
Ingredients
Source. taste.com.au
Method
Combine oats and chia seeds in a large bowl. Place raspberries in a jug. Use the back of a wooden spoon to lightly crush. Add the milk and honey to the raspberry and stir to combine.
Add the raspberry mixture to the oat mixture and stir to combine. Cover with plastic wrap. Place in the fridge overnight to soak.
Spoon the oat mixture evenly into serving bowls or jars.
Serve with raspberries and greek style yoghurt.

Healthy Muesli Bars
Prep Time: 10 min Cooking Time: 30 min Makes: 16
Ingredients
Source. taste.com.au
Method
Preheat oven to 180C/160C fan forced. Line the base and sides of a 20 x 30cm slice pan with baking paper, allowing the paper to overhang the long sides.
Combine oats, almonds, oat bran, pepitas, coconut and linseeds in a large bowl.
Combine honey, oil, orange juice, vanilla and cinnamon in a small saucepan. Bring to a simmer over medium heat. Simmer for 1 minute. Pour into the oat mixture and stir until combined. Add the eggs and stir until well combined.
Spoon mixture into lined pan. Press and spread mixture firmly over base of pan. Bake for 20-25 minutes or until golden. Set aside in pan to cool completely. Cut into 16 bars to serve.
Beef & Broccoli Stir Fry
Prep Time: 15 min Cooking Time: 15 min Serves: 4
Ingredients
Method:
Creates 4 Serves on top of 4 measured rices - enjoy.
Healthy Fruitcake
Serves: 30
Prep. Time: 30 mins
Cook Time: 3 hrs
Ingredients:
Source. taste.com.au
Method:
Step 1.
Combine the sultanas, raisins, figs, currants, apple juice and brandy in a large glass or
ceramic bowl. Cover with plastic wrap and set aside, stirring occasionally, for 6 hours to
macerate.
Step 2.
Preheat oven to 150°C. Brush a round 22cm (base measurement) cake pan with melted
butter to lightly grease. Line the base and sides with 2 layers of non-stick baking paper to
reach 6cm above the edge of the pan.
Step 3.
Use an electric beater to beat the margarine and sugar in a bowl. Add the eggs and egg
whites, 1 at a time, beating well after each addition until combined (the mixture may curdle
at this stage - this is due to the high proportion of eggs to butter and doesn't affect the
result). Add the marmalade and beat until well combined. Add the combined flour and mixed
spice, and fold until just combined. Stir in the sultana mixture. Spoon into prepared pan and
smooth the surface. Tap the pan on the benchtop to settle the mixture. Arrange the almonds
over the top.
Step 4.
Wrap the outside of the pan with 3 layers of newspaper, rising slightly higher than the baking
paper. Secure with kitchen string. Bake, covering with foil if necessary to prevent
overbrowning, for 3 hours or until a skewer inserted into the centre comes out clean.
Step 5.
Pour the extra brandy over the hot cake. Wrap the pan in a clean tea towel and set aside
overnight to cool completely. Serve.
INGREDIENTS
3/4 cup creamy peanut butter
1/3 cup honey.
2 tablespoons coconut oil.
1 cup Rolled Oats.
1/2 cup vanilla protein powder
3 tablespoons almond meal.
1/4 teaspoon ground cinnamon.
1/4 teaspoon kosher salt.
METHOD
Step 1.
Line an 8x8- or 9x9-inch baking pan with parchment paper, leaving overhang on two sides like handles.
Step 2.
Place the peanut butter, honey, and coconut oil in a medium heatproof bowl. Set the bowl over a saucepan of water and bring the water to a simmer over medium to medium-high heat. (Do not let the water boil, and make sure the water does not touch the bottom of the mixing bowl.) Stir and heat until the mixture is smoothly combined. Remove the bowl from the saucepan and turn off the heat.
Step 3.
To the bowl with the peanut butter mixture, add the oats, protein powder, flaxseed, cinnamon, and salt. Stir to combine. The mixture will seem very dry at first but will come together as you stir. It won’t be sticky but should hold together when pressed (see recipe notes for more details). If the mixture is still fairly warm, pop the bowl into the refrigerator for a few minutes to let it cool, then stir in the chocolate chips. (Cooling the mixture will prevent the chocolate from melting. Don’t worry if they do melt a little—the bars will still be delicious!) Press evenly into the prepared pan and refrigerate for 1 hour or until firm.
Step 4.
Lift the bars from the pan using the parchment handles and transfer to a cutting board. Slice into bars of desired size and enjoy.
Blueberry Breakfast Granola Bars
Serves: 12
Prep. Time: 15 mins
Cook Time: 40 mins
Ingredients:
Source. taste.com.au
Method:
Step 1.
Preheat oven to 180°C. Grease a 16cm x 26cm slice pan and line the base and 2 long sides
with baking paper, allowing the sides to overhang.
Step 2.
Place half the flour, oats, coconut, cinnamon and spread in a food processor. Process until
the mixture just comes together. Spoon into the prepared pan and use the back of the spoon
to press the mixture evenly over the base. Bake for 10 mins or until light golden.
Step 3.
Meanwhile, combine the granola and remaining flour, oats, coconut and cinnamon in a bowl.
Add the remaining spread and use your fingertips to rub the spread into the flour mixture
until mixture resembles coarse breadcrumbs.
Step 4.
Spread jam evenly over the base of the slice. Top with blueberries. Sprinkle granola mixture
evenly over the blueberries. Bake for 30 mins or until golden brown. Set aside in the pan to
cool completely. Cut into pieces.
Lemon Herb Turkey Rissole Salad
Serves: 4
Prep. Time: 20 mins
Cook Time: 10 mins
Ingredients:
Source. taste.com.au
Method:
Step 1.
Combine the turkey, shallot, parsley and lemon rind in a large bowl. Season then roll into 12
rissoles.
Step 2.
Preheat a barbecue grill or chargrill pan on medium-high. Lightly spray rissoles, eggplant and
capsicum with oil. Cook the rissoles, turning, for 6-8 minutes or until golden and cooked
through. Cook capsicum and eggplant for 2-3 minutes each side or until tender.
Step 3.
Meanwhile, combine the lemon juice, oil, dill and extra parsley in a large bowl.
Step 4.
Add grilled vegetables, chickpeas and spinach. Toss to combine. Season. Divide among
serving plates. Top with rissoles and yoghurt.
Tuscan Chicken Tray Bake
Serves: 4
Ingredients:
2 tsp dried oregano leaves
2 tsp finely grated lemon rind
1/2 tsp dried chilli flakes
4 x 150g skinless chicken breasts
2 large zucchini, thickly sliced
250g cherry tomatoes
400g can cannellini beans, rinsed, drained
2 tsp extra virgin olive oil
125ml (1/2 cup) Massel Salt Reduced Chicken Style Liquid Stock
1 bunch asparagus, trimmed
60g baby rocket
1 tbsp balsamic vinegar
Source. Taste.com.au
Method:
Step 1
Preheat oven to 200°C/180°C fan forced. Combine oregano, lemon rind and chilli. Sprinkle evenly over chicken. Season. Heat a large non-stick frying pan over high heat and lightly spray with oil. Cook chicken for 1-2 minutes each side or until browned.
Step 2
Arrange zucchini, tomatoes and beans in a large baking dish. Drizzle over oil. Add chicken and stock. Roast for 15 minutes. Add asparagus. Roast for 5 minutes or until veg is tender and chicken is cooked through.
Step 3
Top with rocket then drizzle over balsamic vinegar to serve.
Spanish Chicken and Beans
Serves: 2
Ingredients:
1 tsp smoked paprika
1 tsp harissa paste
2 garlic cloves, thinly sliced
1 tbsp fresh lemon juice
4 (about 250g) Lilydale Free Range Chicken Tenderloins
125g green beans, chopped
400g can no-added-salt cannellini beans, rinsed, drained
1 small zucchini, sliced
50g (1/4 cup) pitted Sicilian green olives, halved
400g can cherry tomatoes
1 tsp extra virgin olive oil
Fresh parsley sprigs, to serve
Source. Taste.com.au

Method:
Step 1
Combine paprika, harissa, garlic and lemon juice in a large sealable glass or plastic container. Add chicken and turn to coat.
Step 2
Place the green beans, cannellini beans, zucchini, olive and tomatoes in another large sealable glass or plastic container.
Step 3
Freeze the containers for up to 3 months or until the night before cooking. Defrost overnight in the fridge.
Step 4
Heat oil in a large frying pan. Add contents of chicken container. Cook for 2 minutes each side or until browned. Add contents of veg container. Simmer for 10 minutes or until veg is just tender. Divide chicken and veg mixture among serving plates. Top with parsley.
Banana Green Smoothie
Serves: 1
Ingredients:
200ml almond or other milk to choice
1 small banana
1 serve of protein powder
1 tablespoon chia seeds or husks
1-2 large handfuls baby spinach
1-2 handfuls of ice to thicken
Method:
Place all ingredients into a blender.
Blend for 1-2 minutes until smooth and enjoy.
A great breakfast or even snack idea to add a little spring to your step and some additional greens to your day ;)
This Delicious Chunky Choc Protein Smoothie is Guaranteed to Fuel Your Body to Help You Fire Up Your Workouts. Try it Today You will Love It!
Ingredients:
1-2 cups ice I like to use 2 cups for a very thick smoothie
1 banana sliced and frozen
1 cup Unsweetened Vanilla Cashew Milk or other milk of choice
1 scoop chocolate protein powder
1 tablespoon unsweetened cocoa powder
1-2 tablespoons peanut butter
Pinch of salt
Optional Garnish: chocolate or cacao chips
Method:
Add all ingredients to a blender and puree until thick and smooth. Garnish with chocolate chips, if desired. Serve immediately!
INGREDIENTS
2 carrots, peeled, cut into thin chips
1 eggplant, cut into chips
2 zucchini, cut into chips
1 small red capsicum, deseeded, thickly sliced
Extra-light olive oil cooking spray
1 tbsp finely grated parmesan
4 x 100g skinless, boneless salmon fillets
Basil pesto
1 tbsp finely grated parmesan
1 cup fresh basil leaves
2 tsp red wine vinegar
1 tbsp pine nuts
Source. Taste.com.au
METHOD
Preheat oven to 220C/200C fan forced. Line a large baking tray with baking paper.
Place all the vegetables in a bowl and spray lightly with oil. Add parmesan, season to taste and toss to coat well. Spread over the prepared tray.
Bake for 25 minutes. Remove the tray from the oven and add the salmon. Season to taste. Return to the oven and bake for 10 minutes.
Meanwhile, make the basil pesto. Place all the ingredients in a small food processor and blend until well combined and smooth. Add a little water to loosen, if needed. Season to taste.
Divide the vegie chips and salmon among serving plates. Top with basil pesto. Serve.
INGREDIENTS
- 1/3 cup almond flour/mela
- 1/3 cup sunflower seeds
- 1/3 cup pumpkin/ pepita seeds
- 1/3 cup flaxseed or chia seeds – I prefer chia seeds
- 1/3 cup sesame seeds
- 1 tblspn ground psyllium husk powder
- 1 teaspn salt
- 60 ml or 1/3 cup melted coconut oil
- Almost 1 cup or 225 ml boiling water
METHOD
Preheat oven to 150 degrees celcius
Mix all dry ingredients in a bowl
Add boiling water and oil & mix together with a wooden fork/spoon.
Spread out the dough thinly on a baking dish lined with baking paper.
Bake on lower rack for 45 to 60 mins, checking occasionally.
Turn off oven & let dry for another 15 mins in the oven turned off.
Break into pieces and ENJOY however you wish
(keep an eye on the oven to make sure you don’t overcook/burn)
Prep Time: 10 mins Cook Time: 12 mins
Total Time: 22 mins Makes :12 cookies
INGREDIENTS
2 eggs
1 cup Natural Peanut Butter
2/3 cup coconut sugar
1/4 cup Vanilla Protein Powder
(Protein Delicious available at KTL)
Method:
Preheat oven to 180 degrees Celsius and line a tray with baking paper.
Combine the peanut butter, coconut sugar, eggs, and vanilla protein powder in a large bowl and mix together until the consistency resembles cookie dough.
Scoop out approx 2 tablespoons of the batter and roll it into a ball using your hands.
Flatten the ball between your palms and then place on the prepared cookie sheet. Repeat with the remaining dough, leaving space in between the cookies to expand.
Using a fork, press down gently on each cookie to create criss-cross marks.
Bake in the oven for 10-12 minutes, or until the edges of the cookies just slightly start to turn brown. Remove from the oven and let sit for a couple minutes to set before moving to a cooling rack and Enjoy!
Ingredients:
3 tsp fresh lemon juice
1 tsp extra virgin olive oil
1 tsp Dijon mustard
80g (1/2 cup) cooked quinoa (about 40g uncooked)
30g sliced smoked salmon
1 small beetroot, peeled, coarsely grated
1/2 zucchini,coarsely grated
1 small carrot, peeled,coarsely grated
25g mixed salad leaves
1 tbs cottage cheese
1 tsp pepitas
Source - Taste.com.au
Method:
Step 1
Combine the lemon juice, oil and mustard in a 500ml (2 cups) glass jar with a tight-fitting lid.
Step 2
Place the quinoa, salmon, beetroot, zucchini, carrot, salad leaves, cottage cheese and pepitas in the jar. Cover with lid and secure. Place in the fridge until ready to serve.
Step 3
Turn the salad into a serving bowl and toss to coat.
Ingredients:
Avocado puree
2 firm but ripe avocados, halved, peeled, and pitted
2/3 cup (loosely packed) fresh coriander leaves
1 clove garlic
2 tbsp fresh lime juice
1 tbsp fresh lemon juice
Prawns and corn
400g streaky bacon, finely diced
5 fresh corn cobs, peeled, silks removed, kernels removed
1 large jalapeno chilli
1/2 tsp plus 1 tbsp olive oil
1kg raw banana prawns, (King prawns, or Tiger prawns), peeled and deveined
1 tsp sweet paprika
1 lime, cut in half
Fresh coriander sprigs, for garnish
10 min prep| 10 min cook| Serve 8
Source - Taste.com.au
Method:
Step 1. To make the avocado puree: Blend the avocados, coriander, garlic, lime juice, and lemon juice together in a blender or food processor to the desired consistency. Season to taste with salt and pepper.
Spread the puree over a large platter. Press a sheet of plastic wrap directly on the surface of the puree and set aside.
Step 2. To make the prawns and corn: Preheat the barbecue for medium-high heat. Place a cast-iron frying pan directly on the barbecue while preheating.
Step 3. Cook the bacon for about 6 minutes, or until rendered and crispy. Add the corn kernels and cook for 3-4 minutes, or until just tender.
Step 4. Meanwhile, in a small bowl, coat the jalapeno with 1/2 teaspoon of oil and sprinkle with salt. Barbecue the jalapeño for about 3 minutes per side, or until blistered. Transfer to a small bowl, cover, and let steam for a few minutes. Remove the skin from the jalapeño. Scrape off the seeds for less heat, if desired, and dice. Stir the diced jalapeño into the corn mixture. Season the corn mixture to taste with salt and pepper.
Step 5. In a large bowl, toss the prawns with the remaining 1 tablespoon oil, paprika, salt, and pepper. Barbecue the prawns for 3-4 minutes per side, or until cooked and still juicy.
Step 6. To serve: Spoon the corn mixture over the avocado puree and top with the prawns. Squeeze the lime halves over the prawns, garnish with the coriander sprigs, if desired, and serve.
A simple, quick and oh so refreshing salad to add to your meal planning as we head into some warmer weather.
Prep: 15 mins
Serves: 4
Ingredients:
• quarter watermelon cut into bite-size pieces
• 1/2 cucumber or 2-3 mini cucumbers, chopped
• 1 tablespoon fresh mint chopped finely
• 1 tablespoon fresh basil torn/chopped finely
• 50g Crumbled feta to taste
• Balsamic vinegar to taste
• Olive oil to taste
• Salt & pepper to taste
Method:
1. Prep your watermelon, cucumber, mint, and basil, and add them to a salad bowl. Add the feta as well.
2. You can either add the vinegar and oil to a jar and shake it up or just drizzle a bit on top of the salad and toss like I did. I didn't put quantities because everyone's tastes vary, but I would start with 1-2 teaspoons balsamic vinegar and a tablespoon of olive oil and go from there.
3. Season with salt & pepper as needed (feta is pretty salty so you may be able to skip the salt) and serve immediately.
Ingredients
170g cottage cheese
2 large eggs
50g cornflour
1⁄2 tsp baking powder
1⁄2 tsp salt
1 medium zucchini (200g), coarsely grated & water squeezed out
100g sweet potato, coarsely grated
2 spring onions, thinly sliced, plus extra to serve
2 tbs Greek yoghurt
1 long red chilli, thinly sliced, to serve (optional)
Ingredients
235g (11 ⁄2 cups) wholemeal spelt flour
50g (1 ⁄4 cup) coconut sugar
25g (1 ⁄4 cup) rolled oats
2 tbsp LSA
1 tbsp chia seeds
2 tsp baking powder
1 tsp ground cinnamon
1/2 tsp bicarbonate of soda
125ml (1 ⁄2 cup) buttermilk
60ml (1 ⁄4 cup) light extra virgin olive oil
2 eggs
260g (1 cup) mashed ripe banana
1 small (about 120g) zucchini, coarsely grated
Honey with honeycomb, to serve (optional)
Fresh low-fat ricotta, to serve (optional)
Topping
1 tbsp rolled oats
1 tsp chia seeds
1 tsp coconut sugar
1/2 tsp ground cinnamon
Method
Preheat oven to 180/160C fan-forced. Lightly spray a 20 x 30cm baking pan with oil and line the base with baking paper, allowing the 2 long sides to overhang.
Heat the oil in a large non-stick frying pan over medium heat. Add the onion and cook, stirring often, for 3-4 minutes or until softened. Add the garlic and carrot and cook, stirring, for 1 minute or until garlic is aromatic. Add the kale and cook, stirring, for 3 minutes or until wilted. Season and set aside for 5 minutes to cool slightly.
Whisk the eggs and ricotta together in a large bowl. Add the cooled vegetables, zucchini, parsley and quinoa. Season. Spoon the mixture into the prepared pan. Top with tomatoes, cut side up. Bake for 25-30 minutes or until golden and puffed and firm to the touch. Set aside for 10 minutes, to cool, before cutting into 6 slices.
Method
Step 1
Place kale, silverbeet, lemon rind, juice and oil into a large bowl. Using your hands, massage mixture for 2 minutes or until leaves are tender. Drain well, then squeeze out as much liquid as possible. Return to bowl, add spring onion, egg, ricotta, feta and herbs. Season and stir to combine.
Step 2
Preheat oven to 200°C. Line the base of a 26cm springform cake pan with baking paper. Cover filo with a clean, damp tea towel to prevent drying out. Working with one sheet at a time, lightly spray each with oil and lay into pan, overlapping and leaving ends to overhang rim of pan. Reserve 2 sheets for top. Fill with kale mixture. Fold the overhanging pastry over filling. Spray reserved pastry with oil, loosely scrunch and place on top of pie.
Step 3
Bake for 1 hour or until golden and crisp. Set aside to cool and firm for 20 minutes before cutting into wedges to serve
Toss beef in oil, heat a wide saucepan or stockpot over medium-high heat and brown beef in 2 batches. Reduce heat to medium and add onion, celery, carrot, parsnip, tomatoes and barley. Add beef stock and 1 Lwater and bring to the boil.
Simmer for 2 hours or until beef and barley are tender. Add zucchini and kidney beans for the last 15 minutes of cooking. Add frozen peas for the last 5 minutes of cooking.
Serve in large bowls with fresh chopped parsley.
Notes
Try serving soup with a dollop of pesto or a grating of parmesan.
Leftover soup freezes really well, so pour into plastic containers with tight fitting lids in individual portions and freeze for up to 3 months. Makes a great lunch to take to work or an easy dinner that can be reheated in minutes.
Preheat oven to 200°C. In a large covered pan, slowly poach chicken breasts in chicken stock, sherry and bay leaf for 15–20 minutes, depending on size. Cut vegetables into bite-sized pieces and add to the pan. Cover and continue to cook for 5 minutes. Remove the bay leaf and place chicken and vegetables into a deep pie dish, leaving behind the juices. Mix cornflour with milk and add to juices, bringing to the boil to thicken. Add herbs and season with pepper. Pour sauce over chicken and vegetables. Prepare pastry crust by spraying every second sheet of filo with a little oil and layering sheets on top of each other. Place over top of dish, scrunching up slightly. Spray with a little oil and bake until crisp and brown. Serve immediately.
To reduce the fat content, filo may be brushed with beaten egg white instead of oil.
This dish may be served as a casserole without the filo pastry.
Serve with rice or mashed potato.
Method
Prep eggs by whisking together 2 large eggs, a splash of milk, dill, salt, and pepper until combined.
Then, heat a medium size pan to medium/high heat and add in olive oil and garlic. Pour in the egg mixture and cook for 1-2 minutes, using a spatula to scramble.
Once the eggs have started to cook, add in cooked salmon.
Continue stirring until the eggs have reached desired texture (for about 3 minutes).
To make the Greek yogurt topping, mix together all ingredients.
Serve scramble with Greek yogurt topping.
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