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2
 Table of Contents

Crispy Chicken Thighs In Orange Marinade ___________________ 4

Spicy Zucchini Dish_______________________________________ 5
Sizzling Spicy Spinach & Salmon ____________________________ 6
Lamb Chops on a Bed of Buttered Beans _____________________ 7
Cheesy Baked Baby Bell Peppers ___________________________ 8

3
 Crispy Chicken Thighs
In Orange Marinade

Ingredients:
• 48 oz chicken thighs.
• 4 tbsp orange juice (fresh).
• 4 tbsp olive oil.
• 2 garlic cloves (crushed).
• 2 tbsp red wine vinegar.
• 2 tsp thyme (finely chopped).
• 2 tsp salt.
• ½ tsp black pepper.

Instructions:
• Preheat the oven at 200 degrees.

• In a large bowl, mix orange juice, olive oil, garlic, red wine vinegar, thyme, salt and
black pepper.

• Dip each chicken thigh into the marinade to ensure they are fully coated.

• Line a large ovenproof dish with greaseproof paper and place the chicken thighs,
skin side up in the dish.

• Bake for 35-40 minutes until the skin is golden brown and juices run clear.

Nutritional Information:
Per serving: Fat 35g
Total servings - 4 Carbohydrates 2g
Protein 26g
Calories 433

4
 Spicy Zucchini Dish

Ingredients:
• 24 oz zucchini (chopped into small cubes).
• 1 cup cottage cheese.
• 2 peppers (roasted and cut into strips).
• 2 tomatoes (chopped).
• 1 garlic clove (crushed).
• 1 jalapeno (chopped).
• ½ red onion (finely chopped).
• 2 tbsp olive oil.
• ¼ tsp black pepper.

Instructions:
• Heat the oil in a large frying pan and add the garlic and onion until cooked through.

• Stir in tomatoes and jalapenos. Cook until tomatoes begin to fall apart and stir in zucchini
and black pepper.

• Cook until zucchini is tender.

• Serve in a bowl, place cottage cheese on top and decorate with roasted peppers.

Nutritional Information:
Per serving: Fat 11g
Total servings - 4 Carbohydrates 7g
Protein 8g
Calories 169

5
 Sizzling Spicy Spinach & Salmon

Ingredients:
• 24 oz salmon fillets.
• 16 oz fresh spinach.
• 1 cup mayonnaise.
• 2 oz parmesan (grated).
• 1 oz olive oil.
• 1 tbsp green pesto.

Instructions:
• Preheat the oven at 200 degrees.

• Grease an ovenproof dish with a little olive oil; place the salmon fillets, skin side
down in the oven proof dish.

• In a small bowl, mix together mayonnaise, parmesan and pesto; spread generously
over the salmon fillets.

• Bake for 18-20 minutes until salmon easily flakes with a fork.

• Wash the spinach and leave wet; heat oil in a frying pan and cook the spinach until
wilted.

• Place spinach on a plate and top with salmon.

Nutritional Information:
Per serving: Fat 79g
Total servings - 4 Carbohydrates 3g
Protein 39g
Calories 889

6
 Lamb Chops on a Bed of Buttered Beans

Ingredients:
• 8 lamb chops (room temperature).
• 16 oz green beans.
• 3 tbsp butter.
• 1 tbsp olive oil
• ¼ tsp black pepper.

Instructions:
• Bring a large pan of water to the boil and cook the green beans for 8-10 minutes.

• Season chops with black pepper. Heat oil in a large frying pan, fry chops for 4-5
minutes until cooked through.

• In a small saucepan, melt the butter and toss in the green beans until thoroughly
coated.

• Place beans on a plate and top with lamb chops.

Nutritional Information:
Per serving: Fat 73g
Total servings - 4 Carbohydrates 2g
Protein 44g
Calories 743

7
 Cheesy Baked Baby Bell Peppers

Ingredients:
• 8 oz cream cheese.
• 8 oz mini bell peppers.
• 4 oz cheddar cheese (grated).
• 1 oz chorizo (finely chopped).
• 2 tbsp olive oil.
• 1 tbsp fresh coriander (finely chopped).
• ½ tsp chipotle paste.

Instructions:
• Preheat the oven at 200 degrees.
• Cut the peppers in half lengthwise and remove the inner stalk.
• In a bowl, mix together cream cheese, coriander, chipotle paste, oil and chorizo until well
combined.
• Put the mixture evenly in the peppers and place in a large ovenproof dish.
• Sprinkle over the cheddar cheese and bake for 18-20 minutes until the cheese is golden brown.

Nutritional Information:
Per serving: Fat 39g
Total servings - 4 Carbohydrates 5g
Protein 13g
Calories 414