Protein powder is everywhere – row upon row of over-sized tubs of various brands and flavours can now be found in the supermarket. Clever marketing by supplement companies has made many people, especially younger men, believe that drinking protein shakes is necessary if they want to build muscle. On the other hand, many women are scared of protein powder as they think it will cause them to bulk up.
I’ve been making this adapted Jamie Oliver recipe for years, and it is truly one of my favourite meals to eat in the summer. Grapefruit and tuna really are a match made in heaven, and throw in the texture of crispy noodles…perfection.
If you love sushi, this is a great way to get your fix at home. Although technically, the outside of the tuna is seared by the grapefruit, and you will notice the colour changing on the surface. If you are not keen on eating tuna this raw, you could slice it up into smaller pieces and marinate a greater surface area.
Ingredients Method Macros: Tuna only per 200g steak: 214kcal | 49.6g protein | 1.8g fat | 0g carbs With half a pack of rice noodles cooked in 1tsp oil : 446kcal | 52.7g protein |9.4g fat | 36.8g carbs
Tuna only per 200g steak:
214kcal | 49.6g protein | 1.8g fat | 0g carbs
With half a pack of rice noodles cooked in 1tsp oil :
446kcal | 52.7g protein |9.4g fat | 36.8g carbs
This dish has only 5 ingredients and is one of my favourites. It is so quick and easy to cook (tip: buy pre-washed spinach if you can, if you have to wash the spinach it gets too watery, unless you use one of those salad spinner things or are organised enough to let it drain properly) and the spinach and feta work so well together.
2 x chicken breast fillets
3 heaped tbsp polenta
1 tbsp oil (plus a drop more or a spray of 1 cal oil spray for the spinach)
two handfuls of pre-washed fresh spinach leaves
50g feta cheese, cut into cubes
salt & pepper
- place the chicken breast fillets between two large sheets of baking paper or clingfilm
- using a rolling pin, bash the chicken breasts until they are as flat as possible
- put the polenta into a bowl and dip in the chicken breasts
- season the chicken breasts well (or you could add salt and pepper to the polenta bowl)
- heat up the oil in a frying pan and, when hot, fry the chicken breasts for a few minutes on each side until browned (exact cooking time will depend on how thin you have managed to get them so be sure to check they are cooked at the thickest part)
- meanwhile, heat up a the grill and a separate large frying pan or wok
- add in the oil or oil spray to the frying pan or wok, throw in the two handfuls of spinach and stir until wilted, seasoning well with salt and pepper
- when the chicken breasts are done, turn off the heat and top the chicken breasts with the wilted spinach and the feta cheese
- place the frying pan under the grill and leave until the feta cheese has browned a little
490 kcal | 58g protein | 17g fat | 26g carbs