RECIPES
See below a selection of our SFW recipes. We have included a calorie count and macros split.
(Note: vegetables aren’t included within the macro count as these are to be added to your taste)
Mexican Quorn Chilli With Homemade Nachos
Macros: Cals 381 Kcals/ Protein 34g/ Carbohydrates 49g/ Fat 5g (exc veg) per serving.
Macros (with optional Added Large Egg): Cals 459 Kcals/ Protein 41g/ Carbohydrates 49g/ Fat 10g (exc veg) per serving.
Serves 3
Ingredients: 400g Quorn Mince, 1 Chopped Onion, 1.5 Can Of Tinned Chopped Tomatoes, 3 Carrots, Handful Of Kale, 3 Tsp Chilli Powder, 2 Tsp Paprika, 40g Uncooked Brown Rice, 1 MiniWrap
Method: Preheat oven to 180 degrees. Add the chilli powder and paprika. Fry the onions with the mince until the onions are soft. Add chopped tomatoes, carrots & kale. Leave to simmer for 15 mins. Cook your rice as per the packet instructions. Meanwhile, cut your wrap into triangles. Spray baking tray with 1kcal oil. Put the triangles in the over for 3-4 mins. Serve and enjoy!
Tofu & Quinoa Buddha Bowl
Macros: Cals 347 Kcals/ Protein 29g/ Carbohydrates 18g/ Fat 16g (exc veg).
Serves 1
Ingredients: 200g Tofu, 40g (uncooked) Quinoa, Sprouts (To Taste), Swede (To Taste), Kale (Handful), Carrots, peas and brocolli (To Taste)
Method: Drain the quinoa in a sieve under cold running water. Put it in a saucepan and add boiling water to it. Bring to the boil and allow to simmer. Add your sprouts, swede, carrots, peas and brocolli. As this is cooking, fry your tofu in a saucepan (Optional: add tamari sauce). Serve and enjoy!
(This is our vegan buddha bowl. Add a fried egg on top for some added protein)
Tofu Stir Fry
Macros: Cals 348 Kcals/ Protein 26g/ Carbohydrates 39g/ Fat 8g (exc veg).
Macros (with egg): Cals 426 Kcals/ Protein 34g/ Carbohydrates 39g/ Fat 14g (exc veg).
Ingredients: 100g Tofu, 1 Large Egg, 1 Chopped Onion, Sprouts (To Taste), Pepper (To Taste), Asparagus (To Taste), Peas (To Taste), Carrots (To Taste), Brocolli & Cauliflower (To Taste), 2 Tsp Tamari sauce (optional), 150g Tesco Protein Noodles (You Can Use Alternatives)
Method: Fry your tofu and onions. Add Tamari sauce (optional). Fry until your tofu starts to go crispy golden. Meanwhile, boil your sprouts, asparagus, peas, carrots, brocolli and cauliflower in a pan on your hob. Once your tofu and onions are fried, add your peppers into the frying pain to soften. Once soft, add your noodles. Add in some more tamari sauce (optional). Fry for an additional 3-4 mins. Serve and enjoy!
Salmon & Quinoa Nourish Bowl
Macros: Cals 404 kcals/ Protein 35g/ Carbohydrates 17g/ Fat 20g (exc veg)
Ingredients: 1 Salmon Fillet (& foil to wrap it in), 40g (uncooked) Quinoa, Brocolli (To Taste), Sprouts (To Taste), Kale (To Taste), Peppers (To Taste), Leak (To Taste), Lemon (To Taste)
Method: Preheat the oven to 180 degrees. Wrap the salmon fillet in foil and squeeze lemon on top. Add to a baking tray and place in the oven. Meanwhile, sieve and rinse your quinoa with water and add to a pan. Add water and bring to the boil. NOTE: quinoa will soak up the water, so keep an eye on it and add more water if needed to prevent the quinoa sticking and burning.
Add all of the vegetables listed above into the pan too. Leave to boil for 8-10 mins. Drain any excess water. Finally, add your kale. Take the salmon out of the oven and chop it into pieces and place it in your bowl. Add all the vegetables. Serve and enjoy!
Tuna & Chickpeas Quinoa Bowl
Macros: Cals 350 kcals/ Protein 38g/ Carbohydrates 33g/ Fat 4g (exc veg)
Ingredients: 1 Can Of Tuna Chunks In Spring Water, Half a Can Of Chickpeas, 40g (Uncooked) Quinoa (drained), Swede,Carrot, Asparagus, Sprouts, Cauliflower, Broccoli, Carrots, Asparagus, Sprouts, Cauliflower (To Taste)
Method: Sieve and rinse your quinoa with water and then add to a pan. Add water and bring to the boil. Boil the quinoa for approximately 4 mins. Add all the vegetables to the pan. Allow to boil for a further 15 mins. Once the quinoa turns transparent and the vegetables are soft, take the pan off the heat. Transfer it to your bowl. Add your tuna. Serve and enjoy!
Quorn Curry