Crab Wraps

Online Personal Trainer Lunch Recipes - Crab Wraps

Crab Wraps .jpg

Serves: 4

Shopping & Ingredients List:

200g Rice Noodles

1 bunch Spring Onions

2cm Root Ginger, grated

Carrot, cut into fine matchsticks

Garlic Clove, finely sliced

Red Chilli, finely chopped

2 tbsp Fresh Coriander, chopped

1 tbsp Fresh Mint, chopped

2 x 175g can Crabmeat, drained

16 Rice paper Wrappers

1 tbsp Sesame Oil

1 tbsp Sweet Chilli Sauce

1 tsp Thai Fish Sauce

16 Lettuce Leaves

Method

1. Cook the noodles according to the packet instructions. Drain & refresh under cold running water.

2. Mix together all the ingredients, except the rice paper, in a bowl. Add the noddles & toss together. Cover & leave to stand for 10 minutes. 

3. To serve add lettuce & the crab mixture to the rice paper wrappers & roll up. Serve 4 wraps per person. Cut the wraps in half for finger food, buffet food.

Macro info per serving

Protein
18.75g

Carbs
36g

Fat
3.75g

Energy
253Kcal

Bresaola & Parmesan Salad

Online Personal Trainer Lunch Recipes - Bresaola & Parmesan Salad

Bresaola & Parmesan Salad .jpg

Serves: 4

Shopping & Ingredients List:

400g Bresaola, or sliced cured beef

70g Rocket

70g Watercress

40g Parmesan, shavings

Dressing

3 tbsp Balsamic Vinegar

3 tbsp Lemon Juice

2 tbsp Olive Oil

1 large Garlic Clove, crushed

pinch of Salt & Pepper

Method

1. In a screw top jar shake the dressing ingredients to combine.

2. In a bowl mix the dressing with the watercress & rocket.

3. Serve the leaves on a plate topped with bresaola slices & parmesan shavings. Can also be a packed lunch.

Macro info per serving

Protein
38.5g

Carbs
5g

Fat
12.5g

Energy
287Kcal

Chicken Tikka Skewers & Fennel Raita

Online Personal Trainer Lunch Recipes - Chicken Tikka Skewers & Fennel Raita

Chicken Tikka Skewers & Fennel Raita .jpg

Serves: 6

Shopping & Ingredients List:

4 x 150g Skinless & Boneless Chicken Breasts, cubed*

1 medium Onion, finely chopped

1 large Chilli, finely chopped

1.5cm Root Ginger, finely chopped

Garlic Cloves, finely chopped

150ml Low Fat Natural Yogurt

3 tsp Mild Curry Paste

4 tbsp Fresh Coriander, chopped

*Halal & Kosher if meat appropriately sourced

Fennel Raita

1 small Fennel Bulb, cored & finely chopped

200ml Low Fat Natural Yogurt

3 tbsp Fresh Coriander, chopped

Method

1. In a glass bowl mix together the chilli, ginger, onion & garlic. Add the yogurt, curry paste & coriander. Stir together. Add the cubed chicken & leave to marinate in the fridge for 2+ hours.

2. Make the riata by mixing together the ingredients in a small bowl. Cover & chill in the fridge until required.

3. Foil line a grill rack. Soak 12 bamboo skewers in water, or use metail skewers. Preheat the grill. Thread the chicken cubes on the skewers. Grill turning regularly for 8-10 minutes until cooked through.

4. Serve 2 skewers per person immediately with green salad & raita.

Macro info per serving

Protein
22.5g

Carbs
9.3g

Fat
1.66g

Energy
142Kcal

Lime & Ginger Prawn Wrap

Online Personal Trainer Lunch Recipes - Lime & Ginger Prawn Wrap

Lime & Ginger Prawn Wrap.jpg

Serves: 2

Shopping & Ingredients List:

25g Chinese Cabbage, shredded

25g Red Cabbage, shredded

1 medium Carrot, grated

10g Fresh Coriander, finely chopped

Spring Onion, finely chopped

125g Raw Peeled King Prawns

1 tsp Chinese 5 Spice

1 tsp Groundnut Oil

Dressing

1 tsp Root Ginger, grated

1 tbsp Lime Juice

pinch of Light Brown Sugar

1 tbsp Light Soy Sauce

1 tsp Groundnut Oil

To Serve

Light Tortilla Wraps

Method

1. Toss together the cabbages, grated carrot, spring onion & coriander in a bowl & set aside.

2. Make the dressing by mixing together all the ingredients & set aside.

3. Mix together the prawns & Chinese 5 spice powder until the prawns are well coated. Brush the oil over a non-stick griddle pan on a high heat, add the prawns & cook for 2-3 minutes.

4. Pour the dressing over the vegetables & mix well. Add the vegetables, topped with the prawns to 2 tortilla wraps, roll & cover with foil until required. Suitable for packed lunches.

Macro info per serving

Protein
13.5g

Carbs
29g

Fat
5.5g

Energy
220Kcal

Turkey & Tomato Salsa Wraps

Online Personal Trainer Lunch Recipes - Turkey & Tomato Salsa Wraps

Turkey & Tomato Salsa Wraps - Online Personal Trainer.jpg

Serves: 4

Shopping & Ingredients List:

Tomato Salsa

250g Cherry Tomatoes, quartered

Red Chilli, finely diced

1 tbsp Fresh Coriander, chopped

Lime, grated rind & juice

Turkey Filling

500g Cooked Turkey, shredded

50g 0% Greek Yogurt

2 tbsp Light Mayonnaise

1 tsp Dijon Mustard

1 tsp Mexican Mixed Spice

To Serve

Light Tortilla Flour Wraps

any Lettuce, shredded

Method

1. Make the salsa by mixing together all the salsa ingredients & leave flavours to infuse for at least 30 minutes.

2. Mix together the greek yogurt, mayonnaise, dijon mustard, spice. Add the shredded turkey & cover with the spicy dressing.

3. Make the wraps by adding the lettuce, turkey mix & salsa to the wraps, roll & cover in kitchen foil. Suitable for packed lunches.

Macro info per serving

Protein
35.2g

Carbs
27.7g

Fat
4g

Energy
288Kcal