matt murphy
Author Archives: matt murphy

SLOWCOOKER SAUSAGE, BEAN & SPINACH STEW

Ingredients 1 Pack Heck Chicken Sausages 500g Diced frozen carrots 2 Diced celery ½ Dice Onion 2 Tins Butterbeans ½ Pack Baby Spinach 1 Tsp Oregano 2 Bay Leaves 1 Vegetable stock cube 500ml Water.Method:Add all the ingredients to the slowcooker on a low heat and leave to cook for 5-7 hours.

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SWEET & SOUR CHICKEN

Ingredients 600g diced chicken breasts 2 chopped peppers 1 chopped red onion Stir fry veg pack Baby corn & mange tout veg packFor the sauce: 1 Tbspcornflour 200ml pineapple juice 3 Tbsp ketchup 1 Tsp crushed ginger 2 Tbsp Balsamic VinegarMethod:Add the chicken & onion to a hot pan for 10-12 minutes or until cooked […]

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CHICKEN TRAYBAKE

Ingredients 4 Chicken Breasts or 500g Chicken Fillets 2 chopped courgettes 100g green beans 12-14 cherry tomatoes Tomatoes on the vine ½ lemon 1 tbsp honey Salt & PepperMethod:Add all the ingredients to and overproof tray. Pop into a pre-heated oven at approx. 200degrees. Cook for 35-40 minutes or until chicken is cooked through.This makes […]

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Tuna Melt Stuffed Peppers

Ingredients 3 large Red Peppers 1 diced red onion 2 tins of tuna 1 large tin of sweetcorn 1 pack of express rice A handful of Grated cheese A handful of fresh chopped corianderMethod:Slice the peppers down the middle and de-seed. Add the peppers to a tray. Mix the remaining ingredients and spoon into the […]

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Chicken & Mango Burgers

Ingredients 500g diced chicken breast 1 diced mango 3-4 spring onions 50g oats 1 egg Handful chopped coriander Squeeze ½ lemon Salt& pepper (chilli flakes if you fancy it spicy)Method:Add your chicken to a food processor and blitz into a mince. Add the chicken and all the other ingredients together. Mix well, split into 6 […]

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Slowcooker Fragrant Moroccan Beef

Ingredients 600g diced beef 1 diced onion ½ pack frozen sliced carrots Chopped handful of prunes Chopped handful of dried apricots 1 tbsp tagine paste 1 tbsp honey 500ml beef stockMethod:Add all the ingredients to the slow cooker and cook on low for 5-6 hours. This recipe makes 4 portions. Serve with rice or couscous.

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Balsamic Salmon & Egg Salad

Ingredients 1 slice of smoked salmon 1 boiled egg Generous serving of lettuce / spinach or mixed leaves 5-6 Cherry Tomatoes 1/3 of a large Cucumber – chopped 2-3 TbspSweetcornOptional 1 Teaspoon humus balsamic GlazeMethod:Assemble your ingredients and enjoy immediately or for a lunch on the go. This recipe is simple and I want to […]

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Chocolate Oat Cookie

Ingredients 100g Oats 1 Tbsp Chia Seeds 1 Tbsp Milled Flaxseed 1 Tbsp Peanut Butter 2 Tbsp Mixed Seeds 1 Tbsp Raisins 100g Dark ChocolateMethod:First mix the chia and flaxseed with 4 tbsp water and leave to soak for 10 minutes. Warm the peanut butter in a microwave for approx. 20-30 seconds to soften. Once […]

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15 Minute Jerk Chicken & Coconut Rice

Ingredients 650g Thinly Sliced / Diced Chicken Breast 1 Pack Express Coconut Rice 1 Tin Black Beans 1 Tin Sweetcorn 1 Tin Frozen Peas (pour the peas into one of the empty tins to measure) 1 Tbsp Jerk SeasoningMethod:In a hot pan add a little oil, the chicken and seasoning. Stir often and cook for […]

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Protein Oats & Berries

Ingredients 50g Oats 1 Scoop Protein Powder Frozen BerriesMethod:Boil the kettle and pour water over the oats until all covered. Wait 30-60 seconds then add the protein powder. Mix thoroughly. Add more water if necessary. Top with your berries and enjoy.

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