Fuelled By Flavour

Fuelled By Flavour Rediscovering me, one flavourful, fitness-focused, nutrition-wise day at a time

Lemony ricotta and Prosciutto pasta.Recipe: a little bit of this.. A little bit of that. 🤣
28/02/2026

Lemony ricotta and Prosciutto pasta.

Recipe: a little bit of this.. A little bit of that. 🤣

Beef and Lentil Madras.Cals: 470 l Protein: 45gRecipe to follow.
28/02/2026

Beef and Lentil Madras.
Cals: 470 l Protein: 45g

Recipe to follow.

Chilli Garlic Chicken BowlCals: 520 l Protein: 55gIngredients (Serves 1)Protein • 200 g chicken breast, sliced • Salt ...
24/02/2026

Chilli Garlic Chicken Bowl
Cals: 520 l Protein: 55g

Ingredients (Serves 1)
Protein
• 200 g chicken breast, sliced
• Salt & black pepper
• 1 tsp cornflour (optional for coating)

Chilli Garlic Sauce
• 2 garlic cloves, minced
• 1 red chilli, sliced
• 1 tbsp light soy sauce
• 1 tsp oyster sauce (optional)
• 1 tsp honey
• 1 tbsp rice vinegar or lime juice
• 60 ml chicken stock
• ½ tsp sesame oil (optional, for finish)

Base
• 70 g cooked jasmine or basmati rice

Veg
• 1 cup mangetout / sugar snap peas
• 1 spring onion, sliced

Instructions
Cook the Chicken (No Oil or Minimal Spray)
• Heat a non-stick pan or wok.
• Season chicken and dust lightly with cornflour.
• Cook 5–6 minutes until golden and cooked through.
• Remove and set aside.

Stir-Fry Veg
• In the same pan, add garlic and chilli for 30 seconds.
• Add mangetout and pepper.
• Stir-fry 2–3 minutes until tender-crisp.

Make the Sauce
• Add soy sauce, oyster sauce, honey, vinegar, and stock.
• Simmer 1–2 minutes until slightly thickened.

Combine
• Return chicken to the pan.
• Toss to coat in sauce.
• Drizzle sesame oil at the end (optional).

Assemble
• Spoon rice into bowl.
• Top with chilli garlic chicken.
• Finish with fresh spring onion.

Osso Bucco with Lemon OrzoCals: 560 l Protien: 58 gIngredients (Serves 1)Protein — Osso Bucco • 170 g trimmed beef shan...
19/02/2026

Osso Bucco with Lemon Orzo
Cals: 560 l Protien: 58 g

Ingredients (Serves 1)

Protein — Osso Bucco
• 170 g trimmed beef shank (bone-in, visible fat removed)
• 1 garlic clove, minced
• 60 g chopped tomatoes (or passata)
• 40 ml beef stock
• 1 tsp tomato paste
• Black pepper, salt
• Paprika + thyme
• Non-stick pan / pot (no added oil)

Lemon Orzo
• 45 g dry orzo
• Zest of ½ lemon
• 1 tbsp lemon juice
• 1 tbsp low-fat protein yoghurt (stirred in after cooking)

Greens
• 80 g broccoli
• 70 g edamame beans (shelled)

Instructions

1. Brown the Meat
• Season beef with salt, pepper & paprika.
• Sear in a hot non-stick pan (no oil) until browned.

2. Braise
• Add garlic, tomato paste, tomatoes & stock.
• Cover and simmer gently 1.5–2 hrs (or pressure cook 45 min)
until fork-tender.

3. Cook Lemon Orzo
• Boil orzo in salted water (8–9 min).
• Drain, then stir in:
• lemon zest
• lemon juice
• protein yoghurt
• black pepper

4. Greens
• Steam broccoli & edamame 4–5 minutes.
• Lightly salt.

5. Plate
• Orzo base
• Osso bucco on top with sauce
• Greens on the side

Spicy Peanut & Coconut Vermicelli Chicken BowlCals: 500 l Protein: 52g⸻Ingredients (Serves 1)Protein: • 200 g chicken br...
09/02/2026

Spicy Peanut & Coconut Vermicelli Chicken Bowl
Cals: 500 l Protein: 52g

⸻

Ingredients (Serves 1)

Protein:
• 200 g chicken breast or thigh, sliced
• Salt & black pepper
• Non-stick pan (no oil)

Noodles:
• 60 g cooked rice vermicelli noodles

Veg:
• 1 cup mangetout or sugar snap peas
• 1 spring onion, sliced
• 1 red chilli, sliced

Peanut Coconut Sauce:
• 1 tsp peanut butter
• 80 ml light coconut milk
• 1 tsp light soy sauce or fish sauce
• 1 tsp lime juice
• ½ tsp honey
• Chilli paste or flakes (to taste)

⸻

Instructions
1. Cook the Chicken (No Oil):
• Heat a non-stick pan over medium-high heat.
• Season chicken with salt and pepper.
• Cook for 6–7 minutes, turning until golden and fully cooked.
• Remove and set aside.

2. Cook the Veg:
• In the same pan, add mangetout.
• Stir-fry for 2–3 minutes until bright green and just tender.

3. Make the Peanut Coconut Sauce:
• Lower heat.
• Add peanut butter, coconut milk, soy/fish sauce, lime juice, honey, and chilli.
• Stir until smooth and gently simmer for 1–2 minutes.

4. Combine:
• Add cooked vermicelli noodles to the pan.
• Toss to coat evenly in sauce.
• Return chicken to the pan and mix through.

5. Assemble the Bowl:
• Spoon into a bowl.
• Finish with sliced red chilli and spring onion.

High-Protein Beef Curry Bowl with Basmati Rice & Fresh SalsaCals: 540 l Protein: Ingredients (Serves 1)Protein: • 170 g ...
08/02/2026

High-Protein Beef Curry Bowl with Basmati Rice & Fresh Salsa
Cals: 540 l Protein:

Ingredients (Serves 1)

Protein:
• 170 g lean beef shoulder cubes (diced, ~5% fat)
• Salt & black pepper

Base:
• 70 g cooked basmati rice

🍛 Curry Sauce:
• 1 tsp curry powder or paste
• ½ tsp ground cumin
• ½ tsp smoked paprika
• ½ tsp garlic paste
• ½ tsp ginger paste
• 100 g chopped tomatoes (or passata)
• 50 ml water or beef stock

Fresh Salsa:
• ½ cucumber, diced
• ¼ red onion, finely diced
• ½ red chilli, sliced
• Lime juice or vinegar to taste

Finish:
• Fresh coriander

Instructions
1. Brown the Beef (No Oil):
• Heat a non-stick pan over medium-high heat.
• Add beef, season lightly with salt and pepper.
• Cook for 4–5 minutes until browned on all sides.

2. Build the Curry:
• Add garlic, ginger, curry powder, cumin, and paprika.
• Stir for 30–60 seconds until fragrant.
• Add chopped tomatoes and onions and water/stock.
• Reduce heat and simmer for 1 and half hours until beef is tender and sauce thickens.
• Adjust seasoning if needed.

3. Make the Fresh Salsa:
• Mix cucumber, red onion, chilli, and lime juice.
• Set aside to lightly pickle.

4. Assemble the Bowl:
• Add basmati rice to one side of the bowl.
• Spoon beef curry alongside.
• Top with fresh salsa and coriander.

High-Protein Chicken & Pepper Stir-Fry BowlCals: 550 g l Protein: 50g Ingredients (Serves 1)Protein: • 160 g chicken bre...
03/02/2026

High-Protein Chicken & Pepper Stir-Fry Bowl
Cals: 550 g l Protein: 50g

Ingredients (Serves 1)

Protein:
• 160 g chicken breast, sliced
• Salt & black pepper
• Non-stick pan (no oil)

Base:
• 70 g cooked jasmine or basmati rice

Veg:
• ½ red pepper, sliced
• ½ yellow pepper, sliced
• 1 medium carrot, sliced into batons
• ¼ red onion, sliced
• 1 spring onion, sliced
• 1 red chilli, sliced (to taste)

Stir-Fry Sauce:
• 1 tbsp light soy sauce
• 1 tsp honey or maple syrup
• 1 tsp rice vinegar or lime juice
• 1 tsp cornflour mixed with 2 tbsp water
• Garlic or ginger (optional)

Instructions
1. Cook the Chicken (No Oil):

• Heat a non-stick pan over medium-high heat.
• Add chicken, season with salt and pepper, and cook for 4–5 minutes until golden and cooked through.
• Remove from pan and set aside.

2. Stir-Fry the Veg:

• In the same pan, add peppers, carrot, red onion, and chilli.
• Stir-fry for 3–4 minutes until slightly softened but still crisp.

3. Make the Sauce:

• Add soy sauce, honey, vinegar, and cornflour slurry to the pan.
• Stir until the sauce thickens and coats the veg.

4. Combine:

• Return chicken to the pan and toss everything together.
• Cook for 1–2 minutes until glossy and well coated.

5. Assemble the Bowl:

• Add rice to the base of the bowl.
• Top with chicken stir-fry.
• Finish with spring onions and extra chilli if desired.

High-Protein Mexican Quinoa Chicken BowlCals: 580 l Protein: 50g Ingredients (Serves 1)Protein: • 160 g chicken breast, ...
03/02/2026

High-Protein Mexican Quinoa Chicken Bowl
Cals: 580 l Protein: 50g

Ingredients (Serves 1)

Protein:
• 160 g chicken breast, skinless
• ½ tsp smoked paprika
• ½ tsp ground cumin
• ½ tsp garlic powder
• Chilli flakes to taste
• Salt & black pepper
• Non-stick pan (no oil)

Base:
• 70 g cooked quinoa (white or tri-colour)

Healthy Fats:
• 50 g avocado, mashed with a pinch of salt and lime

Fresh Veg:
• ½ cucumber, diced
• ½ red pepper, sliced
• Handful cherry tomatoes, chopped
• 2 tbsp red onion, finely diced

Instructions
1. Cook the Chicken (No Oil):

• Season chicken with paprika, cumin, garlic powder, chilli flakes, salt, and pepper.
• Cook in a hot non-stick pan for 3–4 minutes per side until golden and cooked through.
• Rest briefly, then slice.

2. Prepare the Quinoa:

• Heat cooked quinoa until warm and fluffy.
• Season lightly with salt if needed.

3. Make the Fresh Veg Mix:

• Combine cucumber, red pepper, tomatoes, and red onion in a bowl.
• Add a squeeze of lime and a pinch of salt.

4. Mash the Avocado:

• Lightly mash avocado with salt and lime juice for a chunky texture.

5. Assemble the Bowl:

• Add quinoa to the bowl.
• Top with sliced chicken, avocado, and fresh veg mix.

Crispy chicken with brothy rice and straned Veg.
26/01/2026

Crispy chicken with brothy rice and straned Veg.

High-Protein Teriyaki Chicken Ramen BowlCals: 520 l Protein: 50 gIngredients (Serves 1)Protein: • 150 g chicken breast,...
25/01/2026

High-Protein Teriyaki Chicken Ramen Bowl
Cals: 520 l Protein: 50 g

Ingredients (Serves 1)

Protein:
• 150 g chicken breast, skinless
• 2 tbsp reduced-sugar teriyaki sauce

Base:
• 75 g cooked ramen noodles
• 500 ml low-sodium chicken stock

Egg:
• 1 large egg

Veg:
• 100 g broccoli florets
• 80–100 g edamame (shelled)
• 1 cup leafy greens (bok choy / spinach)
• 2 tbsp sliced spring onions
• Fresh red chilli, sliced (optional)

Optional finish:
• Sesame seeds or chilli oil spray (optional)

Instructions
1. Cook the Chicken (No Added Oil):

• Heat a non-stick pan over medium-high heat.
• Add chicken breast and cook 3–4 minutes per side until golden.
• Pour over teriyaki sauce, reduce heat, and cook 1–2 minutes until sticky and caramelised.
• Remove, rest briefly, then slice.

2. Soft-Boil the Egg:

• Boil egg for 6½–7 minutes.
• Transfer to cold water, peel, and halve.

3. Prepare Veg & Noodles:

• Blanch broccoli and edamame in boiling water for 2–3 minutes, drain.
• Heat chicken stock in a saucepan and add leafy greens to wilt.
• Add cooked ramen noodles to the broth.

4. Assemble the Bowl:

• Add noodles and broth to a bowl.
• Top with teriyaki chicken, egg halves, broccoli, edamame, spring onions, and chilli.
• Finish with sesame seeds or chilli oil if using.

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