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Table of Contents
Beef Stir-Fry with Oyster Sauce
Creamy Mushroom Strogano� with Rice
Fish & Chips with Zesty Lemon Dressing
Fragrant Chicken Korma
Meatballs with Tomato Sauce
Pork Kebabs
Steak with Roasted Vegetables
Thai Green Curry
Chicken Parmesan Bites
Chicken with Cheese Vinaigrette
• Slice the steak and the peppers into strips.• Heat the oil in the pan, add the peppers and cook for 1 minute. Add the steak into the pan and cook for 2-3 minutes. • Add the soy sauce, oyster sauce and the rice wine vinegar, stirring well to combine the flavours. • Cook for 1-2 minutes until the sauce has fully coated the beef. Then add the garlic and the chopped chilli.• Remove from the heat and serve with steamed rice.
• 1 yellow bell pepper• 1 green bell pepper• 1 red bell pepper• 14 Oz/ 400g lean beef steak• 1 red chilli• 4 tbsp oyster sauce• 1 tbsp light soy sauce• 1 tbsp rice wine• 1 tbsp vegetable oil
Ingredients Instructions
190CALORIES
4gCARBS
20gPROTEIN
8gFATS
Beef Stir-Fry with Oyster Sauce
SERVINGS4
PREP TIME5 min
COOK TIME10 min
WWW.RUDYMAWER.COM
Page 4
• Heat the oil in a large frying pan, dice the onion and cook for 3-4 minutes until so�. Add the garlic and paprika and cook for 1 more minute. • Add mushrooms and cook on a high heat for 5 minutes, until the mushrooms are so�.• Pour in the stock, the marmite and the mustard and bring to the boil. Reduce the heat and simmer for 5 minutes until the sauce reduces slightly and thickens. • Turn o� the heat and stir through the soured cream and most of the parsley, season with salt and cracked black pepper. Make sure the pan is o� the heat or the sauce may split.• Heat the rice according to the instructions, serve in a bowl. Serve the mushroom strogano� and finish with the remaining parsley.
• 1 onion• 14 Oz/ 400g mixed mushrooms• 1 tbsp minced garlic• 5 fl Oz/ 150ml vegetable stock• 1 tsp marmite• 4 tbsp soured cream• 1 bunch of fresh parsley• 1 pouch of microwave rice• 1 tsp smoke paprika• 1 tsp olive oil• 1 tsp english mustard• Pinch of salt and pepper
Ingredients Instructions
420CALORIES
46gCARBS
10gPROTEIN
13gFATS
Creamy Mushroom Stroganoff with Rice
SERVINGS2
PREP TIME10 min
COOK TIME20 min
WWW.RUDYMAWER.COM
Page 6
• Preheat the oven to 390°F/ 200°C• Wash the potatoes and slice them into chips, spray them in the oil spray and season. Bake in the oven for 30-40 minutes until golden and crispy on the outside.• Place the fish into a pan, season with salt and pepper and spray with olive oil spray. Bake in the oven for 15-20 minutes until cooked through.• Remove from the oven and set aside whilst you prepare the salad.• Slice the peppers and onions into thin slices, quarter the tomatoes and place them in a bowl.• Combine all of the salad dressing ingredients into a sealable jar, mix well. Add more lemon or seasoning if needed.• Add two tbsp of the dressing over the salad and mix well. Serve the salad on the platewith the chips and fish.• Drizzle fresh lemon juice over the fish and garnish with fresh parsley and more salad dressing.
• 1/4 red onion• 14 Oz/ 400g white potatoes• 1 cal oil spray• 2 large white fish fillets• 1 tbsp lemon juice• 1 bunch of fresh parsley• 2 salad tomatoes• 1 green bell pepper• 1 yellow bell pepper
For the salad dressing• 1/2 tsp ground black pepper• 1.5 tsp salt• 1/2 cup extra virgin olive oil• 2/3 cup lemon juice
Ingredients Instructions
430CALORIES
37gCARBS
26gPROTEIN
13gFATS
Fish & Chips with Zesty Lemon Dressing
SERVINGS2
PREP TIME10 min
COOK TIME35 min
WWW.RUDYMAWER.COM
Page 8
• Blend the onion and garlic in a food processor until it forms a smooth paste. Heat a large pan with oil over a medium heat.• Pour the onion mix and 4 tbsp water into the pan, cook for a few minutes to cook the onions and garlic.• Add the korma spice paste and cook for a further 3 minutes. Slice the chicken and stir it into the pan, mix well to com-bine the flavours and fully coat the chicken.• Add the ground almonds, stock, sugar and sultanas into the pan and simmer for 10 minutes until the chicken is cooked all the way through.• Remove from the heat, stir in the yogurt and season with salt and pepper. Serve with rice and scatter over some flaked almonds.
• 4 chicken breasts• 3 tbsp korma pasta• 1 tbsp garlic• 1 onion• 2.1 Oz/ 60g ground almonds• 10 fl Oz/ 300ml chicken stock• 1/2 tbsp brown sugar• 7 Oz/ 200g fat-free yogurt • 1 tbsp fresh corriander• 2 tbsp flaked almonds
Ingredients Instructions
394CALORIES
24gCARBS
36gPROTEIN
10gFATS
Fragrant Chicken Korma
SERVINGS4
PREP TIME10 min
COOK TIME30 min
WWW.RUDYMAWER.COM
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• In a large mixing bowl, crack and whisk the egg. Add the breadcrumbs, 1 of the garlic cloves crushed, the mixed herbs, the salt and pepper, half the onion finely sliced and the mince.• With a spoon or your hands, mix everything together before rolling the mixture into balls so that each meatball is around the size of a lime.• Set the meatballs to the side and heat a pan with the olive oil in on a medium heat. Add the meatballs and cook for around 8 minutes until golden brown on the outside (it's best to fry the meatballs in batches to ensure they cook evenly).• Once cooked, remove from the pan and set aside. Add the remaining diced onion and crushed garlic cloves to the pan and fry until so� and golden brown. • Add a splash of water to the pan and stir with a wooden spoon to remove any of the crusty yummy bits from the bottom of the pan. • Add the chopped tomatoes, the tomato puree and the sugar, stir well. Return the meatballs to the pan, coat with the sauce then cover the pan and simmer for 8-10 minutes or until the sauce thickens and reduces.• Add the basil and turn o� the heat. Allow to rest for 2 minutes before serving.
• 17 Oz/ 500g ground beef (2% fat)• 1 egg• 2 tsp mixed herbs• 1 tbsp tomato puree• 1 tbsp garlic• 1 white onion• 1 handful of fresh basil• 1 tsp sugar• 1 tbsp olive oil• 14 Oz/ 400g chopped tomatoes (1 can)• 3 tbsp breadcrumbs• Pinch of salt and pepper
Ingredients Instructions
390CALORIES
11gCARBS
34gPROTEIN
12gFATS
Meatballs with Tomato Sauce
SERVINGS4
PREP TIME15 min
COOK TIME20 min
WWW.RUDYMAWER.COM
Page 12
• Preheat a griddle pan or non-stick frying pan until it's piping hot.• If you're using wooden kebab skewers, soak them in cold water to prevent them from burning. Slice the pork into bitesize chunks, wash the mushrooms and remove the stalks, then depending on their size, either leave them whole or cut them to the same size as the pork.• Cut the onion and peppers into small chunks. In a large bowl, add the vegetables and pork pieces. Pull the rosemary leaves from the stalk, zest one of the lemons and spoon the cumin over the top. Season with salt and pepper then mix well.• Pour the honey and olive oil over the top and mix well to combine all of the flavours. Skewer a piece of pork followed by each vegetable, then repeat the process until the skewers are full. Leave a small space inbetween each ingredient on the skewers, this will allow heat and steam to cook everything evenly. • To cook the kebabs, place them on the griddle pan. Cook for around 6-8 minutes, turning every couple of minutes to cook all of the sides evenly. A�er you have cooked the kebabs on all four sides, check to see if the pork is cooked, it should be golden brown and just cooked in the middle.• Squeeze over some more lemon juice and a touch more honey, then cook for 30 more seconds, turning regularly.• To serve, put the kebabs on a plate and pour over the cooking juices from the pan. Serve with a simple side salad or rice.
• 14.1 Oz/ 400g pork fillet• 1 red bell pepper• 1 yellow bell pepper• 1 red onion• 12 small mushrooms• 1 tsp ground cumin• 2 tsp honey• 2 lemons• 1 small bunch of rosemary• Pinch of salt and pepper• 1 tbsp olive oil
Ingredients Instructions
347CALORIES
9gCARBS
25gPROTEIN
10gFATS
Pork Kebabs
SERVINGS2
PREP TIME10 min
COOK TIME8 min
WWW.RUDYMAWER.COM
Page 14
For the vegetables:• Preheat the oven to 324°F/ 190°C. Slice all of the vegetables and place them in a baking tray. Pour over the olive oil, season generously with salt & pepper and mix well. • Cook the vegetables for 30-40 minutes, turning every 10 minutes, until the vegeta-bles are fully cooked & golden.• Remove the steaks from the fridge, olive oil spray and prepare with the rub. • Put a griddle pan on a high heat until it is smoking hot. Place your steak pan and cook for 2-3 minutes each side depending on thickness and cooking preference. TIP: For a golden crust and added flavour, add a touch of butter to the pan and try to only flip the steak once.• When your steak is cooked, place on the side and allow to rest for 5 minutes• Once the steak is rested, remove the vegetables from the oven and serve with the steak.
• Two 8 Oz/ 225g steak• Steak rub (see previous steak dish for recipe)• 1 red bell pepper• 1 red onion• 1 zucchini • 1 carrot• 12 cherry tomatoes• 1 medium potato• 1 tbsp olive oil• Pinch of salt and pepper
Ingredients Instructions
690CALORIES
24gCARBS
51gPROTEIN
41gFATS
Steak with Roasted Vegetables
SERVINGS2
PREP TIME35 min
COOK TIME40 min
WWW.RUDYMAWER.COM
Page 16
• 3.5 Oz/ 100g shrimps• 1.7 Oz/ 50g mange tout • 1.7 Oz/ 50g broccoli• 1.7 Oz/ 50g green bell pepper• 1 green chilli• 1/2 lime• 1 tsp garlic• 1 tsp ginger• 1 tbsp fresh corrianderPinch of salt and pepper• 1 tbsp coconut oil• 1 tbsp thai green curry paste• 1/2 can coconut milk• 1.7 Oz/ 50g jasmine rice
• Add the rice to salted water and cook for 10-12 minutes until tender.• Prepare the broccoli and sugar snap peas and boil them for 2 minutes in a pan of salted water. • Heat the coconut oil in a wok on a medium heat. Stir fry the garlic, ginger and chopped bell pepper for a couple of minutes until so�.• Add the coconut milk to the wok, season with salt and pepper and stir well. Simmer for 5 minutes until the sauce thickens slightly.• Add the fresh coriander and chilli (optional), then serve in a bowl with rice.
Ingredients Instructions
518CALORIES
46gCARBS
20gPROTEIN
19gFATS
Thai Green Curry
SERVINGS1
PREP TIME10 min
COOK TIME15 min
WWW.RUDYMAWER.COM
Page 18
• Preheat oven to 350F/160C.• Combine all ingredients in a bowl, starting with the chicken all the way down to salt.• Mix with clean hands.• Shape the mixture into 10 balls and arrange onto baking sheet lined with parch-ment paper.• Bake the balls for 20 minutes.• Serve while still hot.
• 18oz. (510g) cooked and shredded chicken• 2 medium eggs• ¼ cup (60g) tomato paste• ½ cup (65g) wheat germ• ½ cup (40g) grated parmesan• ½ teaspoon dried basil• ½ teaspoon dried thyme• ½ teaspoon dried parsley• ½ teaspoon black pepper• ¼ teaspoon salt
Ingredients Instructions
72.1CALORIES
2.3gCARBS
10.4gPROTEIN
2.2gFATS
Chicken Parmesan Bites
SERVINGS14 balls
PREP TIME5 min.
COOK TIME20 mins.
WWW.RUDYMAWER.COM
Page 20
• In a bowl, combine 2 tablespoons olive oil, parsley, mint, black pepper, lemon juice, and crumbled feta.• Place aside.• Heat the olive oil in a skillet/frying pan. Season the chicken with salt and cook over medium-high heat for 3 minutes per side.• Toss in the spinach and cook until just wilted.• Serve on a plate and drizzle with prepared vinaigrette.
• 4 6oz. (168g) chicken breast fillets• ¼cup (15g) chopped parsley• 1 tablespoon chopped mint• 2oz. (55g) crumbled feta cheese• ¼teaspoon black pepper• A handful of spinach leaves• 3 tablespoons olive oil• 1 tablespoon lemon juice• 1/2 teaspoon salt
Ingredients Instructions
435.4CALORIES
3.7gCARBS
39.5gPROTEIN
29gFATS
Chicken with Cheese Vinaigrette
SERVINGS4
PREP TIME5 min.
COOK TIME-
WWW.RUDYMAWER.COM
Page 22
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