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Eatwellwith.Emma, Brockworth (2025)

17/09/2023

Warm chicken salad 🥗

Before salad season is over, try this warm salad and whipped feta dip for the perfect transitional dish.

To make the dip:
Blend 1 packet of feta with 2-3 tbsp of yoghurt, a clove of garlic, salt, pepper and a little drizzle of olive oil. Blend until thick and smooth, then top with charred peppers, dry toasted seeds and chopped parsley 🤌🏻

Then serve with whatever you like.
I used chicken sizzlers for protein, gently pan fried until cooked. Cherry tomatoes roasted in salt and olive oil, crispy garlic pesto potatoes on a bed of baby salad leaves.

09/08/2023

CRUMBED COD & CHIPS 🐠

Fish and chips but made healthy 🙌🏻

The cream cheese used in this dish keeps the fish soft and flaky, while the breadcrumbs add heaps of flavour and crunch!

Recipe:
Blitz up slices of bread to make breadcrumbs. Stale bread is best! I usually do one slice per fish fillet and save leftovers to top pasta bakes.
Season well and add your desired herbs or spices. I used garlic powder, dried thyme and lemon zest. Don’t be shy, you want these breadcrumbs to be packed with flavour!

On a lined baking sheet, lay out your fish fillets. I used cod for a nice lean protein source, but this works well with salmon too.
Spread each fillet with around a tablespoon of light soft cheese and top generously with your breadcrumbs. Drizzle with a little olive oil and bake in the oven for around 15-20 mins, until golden.

Serve with homemade chips 💜

Calories:
243 (crumbed fish only)
31g protein

01/08/2023

LASAGNE POCKETS 🍅 🧀

My daughter saw these on Tik Tok and was desperate to try this trend.
As much as it was easy to do, looked good, and are great for portion control, they won’t be replacing the traditional lasagne in my house 😆

Crossing over two sheets of fresh lasagne to make an ‘X’, spoon some lasangne mince into the centre, bechamel sauce and cheese and simply cross the sheets over to form a pocket, sticking them down with a dab of bechamel. Top with cheese and bake in the oven until golden.

Who else has tried these?

26/07/2023

LASAGNE 🍅 🧀

Love lasagne but don’t want the calories?

It’s easy to fit this family favourite into your diet without having to compromise on flavour.

Having a smaller portion of this calorie dense food, and filling the rest of your plate with salad or vegetables, means you can still enjoy it and feel full afterwards.

In this dish, I used 700g 5% mince and made 3 layers of pasta.
Using light cheese helps keep the calories down or use for and extra protein boost.

1/8th of this lasagne is only 332 calories with 37g protein.
Add plenty of fibre on the side keeps this meal low calorie and high in protein 🙌🏻

23/07/2023

PROTEIN ETON MESS 🍓

The perfect dessert if you’re craving something sweet but don’t want the calories!

You will need: 100g strawberries, washed and chopped
Yoghurt. I used protein yoghurt
1x meringue nest, crushed

Simply stir the strawberries and meringue through your yoghurt for a low calorie sweet treat that still packs a protein punch with a little added fibre 👊🏻

Calories: 238
Protein: 26g & 6g fibre

16/07/2023

CHEESY BAKED ENCHILADAS 🧀

Ok so this one I cheated 🙈
I used an enchilada kit, purely for convenience.

I don’t often buy these kits but tbh, some days there’s not enough time and I still want to put a decent meal on the table.

Each enchilada is 153 calories, made up according to the packet instructions, so serve this alongside some salad and you’ve got a nice, low calorie meal.

I made a mango and coriander salad to go with mine, and some paprika chips to add to the kids plates 💜

11/07/2023

FIG & ROQUEFORT SALAD 🥗

This is such an easy and tasty salad to whip up!

Serves 2:
Start by diving a sweet potato and coating in a little olive oil, season well and coat in cinnamon (trust the process!) Air fry for about 20 mins or until crispy.

Make a dressing with 2 tbs olive oil, 2tbs of balsamic vinegar and 1 tbs honey. Season with salt and pepper and give it a good shake.

Slice 2 figs lengthways and add to a lightly oiled griddle pan. Cook for a few mins each side, they don’t take long!

Throw salad leaves into a bowl (I used rocket) and drizzle over your dressing. Toss in your crispy sweet potato and add Parma ham, figs, toasted pecans and crumble over a small amount of Roquefort and enjoy 💜

Calories:444
Protein: 15g

06/06/2023

MANGO & LIME CHICKEN 🥭
With crispy paprika sweet potatoes, kale and mango, avo salsa 💜

Make this vibrant, sticky chicken dish for a healthy meal everyone will enjoy.

For the chicken:
Dice your chicken breasts (I did 1kg so I had extra to use for lunches) and marinade in mango chutney (3/4 jar), the juice of a lime, a tbs mild chilli powder. Mix and season well. Leave for as long as possible.
Chop a pepper and some spring onions and heat some oil in a pan.
Throw in your pepper and stir fry until softened, turn the heat down and add a tbs garlic. Fry off a little before adding in your marinated chicken.
Cook and allow your sauce to thicken (I added a little flour to thicken it some more.
Once nearly cooked, toss in your spring onions.

For the potatoes:
Dice the sweet potatoes small and coat in a little oil, paprika, and season. Pop in the air frier until crispy.

For the salsa: see recipe in my page 😍 I just added diced avocado to the original recipe.

Serve altogether on a bed of kale and enjoy!

01/06/2023

PARMA HAM SALAD 🥗

Another quick tasty salad recipe for you all 😍

Peppery rocket dressed in olive oil, balsamic vinegar and honey. Roasted sweet potato in cinnamon topped with pomegranate, feta and Parma ham.

Simple, quick and delicious 👌🏻

29/05/2023

QUICK SALMON RICE BOWL 🍚

Quick, healthy and filling, this meal can be made for lunch or dinner and is great for meal prepping.

It’s a fantastic way of emptying the fridge and using up all of the veg leftovers because you can basically put anything you want in it 😁

I used diced cucumber, tomatoes, avocado, beetroot, shredded carrot and baby lettuce leaves. Dress in a little oil, honey and lime juice and lay on your salmon fillet.

I’m a big fan of these hot smoked salmon fillets, because I don’t particularly like cooking fish at home. That smell lingers! But you can use any protein source you like.

Finish with some rice topped with soy sauce and toasted sesame seeds, a little sushi ginger, coriander and a squeeze of lime 👌🏻

Absolutely delicious, super healthy and really quick!

Calories: 770 (full 75g rice portion)
Protein: 33g

24/05/2023

QUICK SALMIN PAD THAI 🐠

I love these kits from !
They’re quick and convenient for a midweek meal. You can literally throw it together in a few minutes.
They taste great with leftover roast chicken or I used hot smoked salmon fillets for this dish and added in some stir fry veg.
If you haven’t tried them yet, I recommend that you do!

Calories: 665 per portion
Protein: 33g

22/05/2023

CHICKEN SATAY SKEWERS 🥜

This one takes a little effort so worth saving for when you have time 💜

For the marinade:
1tsp ginger paste
2tsp garlic paste
Juice of a lime
1tsp honey
1tbsp soy
1tbsp curry powder
1tsp salt

For the sauce:
2tbsp curry powder
180g peanut butter
50g sugar
2tsp soy
1tsp salt
2tbs cider vinegar
180mls light coconut milk

Slice your chicken (I used breast and thighs) into strips and marinade for as long as possible with the marinade.
Soak skewers in water (to prevent burning) and thread the chicken in S shapes onto the skewers.
Mix together all the sauce ingredients and coat the skewers.
Either line on a baking tray and cook in the oven or cook on the bbq 👌🏻
Put the sauce in a saucepan and warm gently and drizzle over the skewers once cooked.
I served ours with rice cooked in the remaining coconut milk, stir fried broccoli and mushrooms and 2 ingredient garlic and coriander flatbreads 😍

Calories for chicken satay only: 400 per portion (2skewers)
Protein: 40g

18/05/2023

CHICKEN PARMIGIANA 🍝

This Italian dish is guaranteed to go down well with the whole family.

Serve with spaghetti like I have, or veg & potatoes or simply a salad to keep it light.

This one takes a bit more prep so hit the save button for later ☺️

Recipe:

Bash your chicken breasts to flatten and then coat in flour, egg and breadcrumbs (I mixed Parmesan through my breadcrumbs 😋)
In a frying pan, add a little oil and fry until golden before putting into a baking tray.
Top each chicken breast with a couple of spoons of tomato sauce (I used left over from a bolognese) and then with a couple of slices of mozzarella.
Bake in the oven until the cheese has melted and the chicken is cooked through.
Serve with pesto spaghetti and enjoy 💜

Calories: 405 (chicken only)
Protein: 45g

Add pesto spaghetti for an extra 367 calories 😍

10/05/2023

ANZAC BISCUITS 🍪

I have been holding onto this recipe from supper club, for the past few weeks and finally got around to making them this weekend.

They’re easy to make, and best of all, I had all the ingredients in the cupboards 🤩

All you’ll need is:
Oats
Desiccated coconut
Plain flour
Caster sugar
Butter
Golden syrup
Bicarbonate of soda

The buttery oats and golden syrup remind me of the biscuits my mum used to make for us when we were little, and my little ones thoroughly enjoyed them too 😍

08/05/2023

CHILLI JAM EGGS 🌶️

Simple but tastyyy!

I picked up this jar of chilli relish from a market and I’ve used it so much! It goes especially well with eggs and halloumi 😍

Make this brunch by making the hole of the bagel thin top bigger.

Lightly toast before popping in a frying pan and cracking an egg in the middle. Gently fry using a pan lid to help cook the yolk.

While your top is cooking, layer up the bottom half with your choice of filling.
I chose another egg, chilli jam and some baby leaves.

Pop on the lid of your bagel, season, add chilli flakes and enjoy 💜

Calories: 300
Protein: 18g

04/05/2023

MANGO COCONUT CHICKEN, MANGO SALSA & PAPRIKA POTATOES 🥭

Try this quick and healthy mid-week meal 💜

🥔 Slice 1kg of baby new potatoes and coat in garlic infused oil, garlic granules, paprika and season well. Pop in a got oven or air fry until crispy.
🥭 Dice a mango, a small red onion, a handful of coriander and mix in a bowl. Coat in paprika and the juice of a lime. Season and leave to rest.
🍗 Pan fry mango and coconut chicken sizzlers and leave to rest before slicing.

Serve the sliced chicken 🍗 on a bed of dressed rocket, the crispy paprika potatoes and mango salsa.
Enjoy!

Calories: 492 per serving
Protein: 33g

13/04/2023

HOISIN & GARLIC NOODLES 🧄

I threw this one together a bit last minute and it was great!

I’m really conscious of not wasting food right now, so I used left over roast chicken which I’d previously roasted in garlic as well as some green beans and kale that I hadn’t cooked up with our roast the day before.

This stir fry fed 3 good sized portions.

Start by making the sauce:
4 tbs soy sauce
2 tbs peanut butter
1tbs brown sugar
2tsp rice vinegar
2tsp sesame oil
1tsp garlic paste
Black pepper to taste
Mix together and set aside.

Lay 2 nests of rice noodles in hot water and leave for 5 mins before draining.

Slice and fry an onion and 150g green beans in garlic oil until softened. Throw in a couple of handfuls of kale and the cooked chicken (about 200g) as well as the drained noodles. Add the sauce and coat. Stir fry quickly and Serve with a squeeze of lime 😋

Calories: 303 per portion
Protein: 24g

Eatwellwith.Emma