table of contents - s3-us-west-1.amazonaws.com · the pepper rest for 5-6 minutes. • once the...

04

06

08

10

12

14

16

18

20

22

Table of Contents

Carrot & Ginger Soup

Chicken Caesar Salad

Grilled Chicken Kebabs

Salmon Fishcakes

Spicy Prawn Stir-Fry

Green Turkey Salad

Chicken Meatballs with Cheese

Chicken Satay

Burrito Bowl

A Day Ahead Pork and Apples

• Heat the oil in a large saucepan, add the finely sliced onion, celery, ginger and garlic and fry for a few minutes until so�. Stir in the nutmeg and cook for 1-2 minutes until the fragrances are released.• Slice the carrots, and pour them in along with the stock and the beans. Place on a medium heat and simmer for 20-25 minutes until the carrots become tender.• Blend the soup with a hand blender. Once blended, leave to sit for a few minutes whilst you toast the pine nuts.• Spoon the soup into a bowl and top with the toasted pine nuts.• The remaining soup will last for up to 5 days in the fridge, or for 3 months frozen in an air tight container.

• 1 large onion, finely sliced• 1 tbsp olive oil• 17.6 Oz/ 500g carrots• 2.5 tbsp fresh ginger• 1 tbsp minced garlic• 1 can of cannellini beans • 1 tsbp tumeric• 23.7 fl Oz/ 700ml vegetable stock• 1 tsp ground nutmeg• 2 sticks of celery, sliced• Pinch of salt and pepper• Pine nuts to garnish

Ingredients Instructions

260CALORIES CARBS

9g27gPROTEIN

10gFATS

Carrot & Ginger Soup

SERVINGS4

PREP TIME10 min

COOK TIME30 min

WWW.RUDYMAWER.COM

• Mix the lemon juice, oil, rosemary and garlic in a bowl. Butterfly the chicken breast and marinate in the mixture, coating well. Season with salt and pepper, and leave in the fridge for at least an hour (or overnight to intensify the marinade flavour). • Heat the grill to maximum heat. Slice the bread into big chunks. Spread them onto a baking tray, brush over with oil and season with salt. Grill for around 5 minutes, turning regularly to prevent the croutons from burning.• Meanwhile, put the garlic, mustard, anchovies and lemon juice into the blender and blend until smooth. Add the mayonnaise and yogurt, blend again, the consistancy should be similar to whipping cream. Taste for seasoning (if it's too thick, add a touch of water or lemon juice if it needs more acidity).• Heat a griddle pan or frying pan to a high heat. Lay the chicken on the pan and cook for 12-14 minutes, turning a few times to cook the chicken evenly. Once cooked, cover and allow to rest for a few minutes before slicing.• Slice the bacon rashers into small pieces and fry in a dry pan over a hot heat for a few minutes until the bacon is crispy.• Break the lettuce leaves and place in a large bowl. Pour a third of the salad dressing over the lettuce leaves and toss carefully to coat the leaves. Then place the lettuce leaves onto the plate, scatter the crispy bacon, parmesan and croutons, then slice the chicken and serve on top of the salad.

For the chicken:• 2 chicken breasts• 1 lemon• 1 tbsp olive oil• 1 tbsp minced garlic• 1 sprig of rosemaryFor the salad & dressing:• 1 rashers bacon• 1 romain/iceberg lettuce• 1 Oz/ 30g parmesan cheese• 1 tsp dijon mustard• 4 anchovy fillets• 2 heaped tbsp lite mayonnaise• 1 tsp garlic• Pinch of salt and pepper• 3 tbsp fat-free yogurt• 1/2 lemonFor the croutons:• 1 thick slice of bread• 1.5 tbsp olive oil


458CALORIES CARBS

38g16gPROTEIN

22gFATS

Chicken Caesar Salad

SERVINGS2

PREP TIME10 min

COOK TIME25 min

WWW.RUDYMAWER.COM

• Soak 6 wooden skewers in water to prevent burning. Then slice the chicken breast and vegetables into bitesize chunks.• Place the chicken into a large bowl, season with garlic salt, pepper, paprika and lemon juice and allow to marinate in the fridge, the longer you leave it the more flavour the kebabs will have.• When the kebabs are ready to cook, pre-heat the oven to 390°F/ 200°C and cover a baking tray with foil. Thread the chicken and vegetables onto the 6 skewers, alternating the ingredients as you go, then place them onto the baking tray.• Cook for 20-25 minutes until the chicken is cooked thoroughly. Once cooked remove from the oven and serve with a simple side salad or rice.

For the chicken:

• 2 chicken breasts• 1 lemon• 1 zucchini• 1 red onion• 1 yellow bell pepper• 1 red bell pepper• 1 green bell pepper• 1 tbsp olive oil• 1 tsp smoked paprika• 1 tsp garlic salt


287CALORIES CARBS

33g8gPROTEIN

4gFATS

Grilled Chicken Kebabs

SERVINGS2

PREP TIME1 hour

COOK TIME20 min

WWW.RUDYMAWER.COM

• Drain both cans of salmon into a large bowl and season with salt and pepper. • Mix the chives, dill, cheese, balsamic vinegar, eggs, lemon zest, and the salt and pepper with the salmon.• Seperate the mixture into 8 even balls and mould into fish cake shapes with your hands, be careful because they will be fragile.• Pour the flour onto a plate. Then cover each fishcake with the flour so both sides have an even coating. This will help to keep the patties together and will give the fish cakes a nice golden crust once cooked.• Pre-heat the pan to a medium heat and pour in the olive oil. Fry for a few minutes each side until the crust is golden, then remove from the pan. Repeat the process until all of the fish cakes are cooked.• Serve with a simple salad and a wedge of lemon.

• 2 cans of pink salmon• 1/4 cup parmesan cheese• 1 tbsp fresh chives• 3 tbsp fresh dill• 2 eggs• 1/4 lemon rind• Salt and pepper to taste• 1/4 cup flour• 1 tbsp lemon juice• 1 tbsp balsamic vinegar• 5 tbsp olive oil


460CALORIES CARBS

29g4gPROTEIN

22gFATS

Salmon Fishcakes

SERVINGS4

PREP TIME10 min

COOK TIME20 min

WWW.RUDYMAWER.COM

• Heat the oil over a high heat in a wok. Add peppers and cook for 2 minutes until they are slightly so�.• Add the prawns and cook for 3-4 minutes or until they begin to turn pink in colour (don't over cook them other-wise they will go rubbery).• Add the soy sauce and Sriracha sauce into the wok. Add the noodles and toss to coat them in the sauce, add a touch of water and cook for 2-3 minutes until the noodles are piping hot.• Serve the noodles and sprinkle with the finely sliced scallions.

• 2 tbsp olive oil• 12 Oz/ 350g king prawns• 4 scallions• 1 yellow bell pepper, finely sliced• 1 red bell pepper, finely sliced• 4 tbsp dark soy sauce• 1 tbsp sesame oil• 22.9 Oz/ 650g cooked rice noodles• 1 lime• 3 tbsp Sriracha hot chilli sauce


311CALORIES

31gCARBS

21gPROTEIN

8gFATS

Spicy Prawn Stir-Fry

SERVINGS4

PREP TIME5 min

COOK TIME8 min

WWW.RUDYMAWER.COM

• Prepare the dressing: in a mini blender combine all the dressing ingredients.• Blend until smooth.• Prepare the salad: toss the grilled turkey, rocket, baby spinach, pumpkin seeds, and avocado in a bowl.• Pour over prepared dressing and toss gently.• Serve immediately.

• 6oz. (170g) grilled turkey dark meat, sliced• 2 cups (40 g) rocket• 1 cup (30g) baby spinach• ¼ cup (60g) pumpkin seeds

For the dressing:

• 1 garlic clove, chopped• 2 tablespoons lemon juice• ¼ teaspoon salt• 1 pinch ground pepper• 1 tablespoon raw cider vinegar• 1 teaspoon mustard


310.8CALORIES CARBS

31g19.6gPROTEIN

12.2gFATS

Green Turkey Salad

SERVINGS2

PREP TIME15 min

COOK TIME-

WWW.RUDYMAWER.COM

• Preheat oven to 450F/220C.• In a bowl, combine all the ingredients.• Mix with clean hands and shape mixture into 10 meatballs.• Grease baking sheet and arrange the meatballs onto baking sheet.• Bake the meatballs for 10-12 minutes or until golden brown.• Serve immediately.

• 1.5lb. (680g) chopped chicken• 3.5oz. (99g) liquid egg whites• 1 (95g) almond flour• ½ (30g) red bell pepper, seeded, finely chopped• ½ (25g) green bell pepper, seeded, finely chopped• 2 garlic cloves, chopped• 1 tablespoon dried basil• 1 tablespoon onion powder• 1 cup (113g) low-fat mozzarella, torn into pieces• 1 jalapeno, seeded, chopped


213.4CALORIES

4.3gCARBS

18.8gPROTEIN

14.2gFATS

Chicken Meatballs with Cheese

SERVINGS10 meatballs

PREP TIME5 min

COOK TIME12 min

WWW.RUDYMAWER.COM

• In a food blender, combine the lime juice, chili pepper, soy sauce, peanut butter, coriander, water, and garlic.• Pulse until smooth.• Slice the chicken and pour over half the prepared mixture.• Meanwhile, heat some coconut oil in a pan. Cook the spring onions and ginger for few minutes. Remove from the pan.• Remove the chicken breasts from the marinade and cook for 4 minutes per side.• Stir in the ginger and onions and toss gently.• Serve the chicken with remaining marinade, sprinkled with onions and ginger.

• 1lb. (453g) chicken• 3 teaspoons lime juice• 1 red chili pepper, seeded and chopped• 2 teaspoons soy sauce• 2 teaspoons organic peanut butter• 6 (90g) spring onions, chopped• 1 teaspoon ginger• 6 stalks coriander, chopped• ¼ cup (60ml) water• 2 garlic cloves• 1 pinch black pepper


141CALORIES

2.2gCARBS

26.8gPROTEIN

2.6gFATS

Chicken Satay

SERVINGS4

PREP TIME10 min.

COOK TIME10 min.

WWW.RUDYMAWER.COM

• Chare the pepper: NOTE: be careful. Ignite the gas burner. Grasp the pepper with kitchen tongs and place directly above the open flame. Twist and turn until the blisters appear and the pepper is charred. Place the pepper in the zip-lock bag. Let the pepper rest for 5-6 minutes.• Once the pepper is cool enough to handle, peel the charred skin, remove the seeds and membrane and slice the pepper into strips.• Place the beans into a microwave safe bowl. Add the cumin, cayenne pepper, and garlic powder. Heat on medium for 30 seconds. Place aside.• Place the cabbage in a bowl. Season with salt. Top the cabbage with yogurt, peppers, heated beans, and sliced chicken. Garnish with cilantro/coriander/coriander and sliced green onions.• Serve and enjoy.

• 6oz. (168g) grilled and sliced chicken• ½ cup (86g) black beans• 1 red bell pepper• 1 cup (35g) red shredded cabbage• ¼ cup (60g) Fage 0% Natural yogurt• ¼ teaspoon cumin• 2 pinches cayenne pepper• 2 pinches garlic powder• 2 tablespoons chopped coriander• 2 green onions, chopped• 1 pinch salt


197 .9CALORIES

16gCARBS

27.3gPROTEIN

2.7gFATS

Burrito Bowl

SERVINGS2 bowls

PREP TIME10 min.

COOK TIME5 min.

WWW.RUDYMAWER.COM

*A day ahead: in a bowl, combine the cider vinegar, 1 ½tablespoons olive oil, Worcestershire sauce, paprika, cayenne pepper, garlic, salt, and pepper. Add the pork and cover. Refrigerate overnight.• The next day: hate the remaining olive oil in a pan. Add the onions and apple and cook for 6-7 minutes or until tender. Stir in the balsamic vinegar and cook until evaporated.• Meanwhile, remove the pork from the marinade. Discard the marinade. Preheat the grill.• Grill the pork until the inner temperature reaches 145F/62C.• Serve grilled steaks with onions and apple on top.• Enjoy.

• 4 5oz. (140g) pork loin steaks, fat trimmed• ½ cup apple cider vinegar• 2 tablespoons olive oil• ¼ cup (60ml) Worcestershire sauce• 1 large white onion, cut into rings• 1 red apple, cored and sliced• ¼ cup (60ml) Balsamic vinegar• ½ teaspoon paprika• ½ teaspoon cayenne pepper• 1 garlic clove, chopped• ¼ teaspoon salt• ¼ teaspoon pepper


414.8CALORIES

15.2gCARBS

41.5gPROTEIN

20.4gFATS

A Day Ahead Pork and Apples

SERVINGS4

PREP TIME2 min

COOK TIME18 min

WWW.RUDYMAWER.COM

table of contents - s3-us-west-1.amazonaws.com · the pepper rest for 5-6 minutes. • once the...

Documents