Bolognese Wraps

Serves: 4 x 3 blocks protein, 2 blocks carb, 2 1/4 blocks fat (plus baby gem lettuce leaves for serving)

Ingredients
18oz / 510g turkey mince (12 protein)
1 cup / 100g onion, chopped (2 carb)
1 cup / 100g carrot, grated (2 carb)
1 1/2 cup / 400g tin tomatoes (2 carb)
1 1/2 cup / 120g chestnut mushrooms, thickly sliced (3/4 carb)
1/2 cup / 60g celery, finely diced (1/4 carb)
1/2 cup / 125mls passata (sieved tomatoes) (1 carb)
1 Tbsp olive oil (9 fat)
2 garlic cloves
2 Tsp dried oregano or mixed herbs
Celery leaves, chopped
Worcestershire sauce
Black pepper


To make the 'wraps' we served this on baby gem lettuce leaves.


1) Saute the onion, carrot, celery and garlic in the olive oil for about 5 mins until starting to soften.
2) Add the turkey mince and cook until browned.
3) Add the tin tomatoes, passata, mushrooms, dried herbs and reserved celery leaves if you have some. Season with black pepper and a good splash of Worcestershire sauce.
4) Bring to the boil and then reduce the heat and gently simmer for at least 30 mins. The longer you can leave it simmering the thicker the sauce and the richer the flavour. Keep an eye on it and add a splash of water if you need to.


TIP: If like me you have someone in the household who doesn't like 'chunks' of veg in their bolognese sauce and your knife skills are limited, you could always whiz the onion, carrot and celery in a processor to finely dice...they will never know!

Thai Turkey Kebabs

Makes: 6 blocks protein

Ingredients
9oz / 255g lean turkey mince (6 protein)
1 lemongrass stalk
1 red chilli
1 spring onion
Coriander, small bunch
1 Tsp nam pla (fish sauce)
1 Tsp soy sauce
Black pepper

1) Either finely chop or whiz in a processor the lemongrass, chilli, spring onion and coriander (use the stalks as well).
2) Add the nam pla and soy sauce, and season with black pepper. You should end up with a course paste.
3) Add paste to turkey and mix thoroughly.
4) Divide into 6 equal sized portions. Shape into balls / patties and if you can be bothered thread onto skewers.
5) Cook over a medium heat on a griddle (or frying pan) for about 4-5 mins on each side.

Really quick to prepare and tastes great the next day as well.

Turkey Stuffed Peppers

Makes: 4 stuffed peppers (3 protein, 3 fat, 1 carb each)


Ingredients
18oz / 510g turkey mince (12 protein)
2 cups / 210g leeks, sliced (2 carb)
4 medium green bell peppers (2 carb)
1 Tbsp / 15mls reduced fat creme fraiche or sour cream (9 fat)
1 Tsp olive oil (3 fat)
2 garlic cloves, chopped
2 Tbsp flat leaf parsley
1 Tbsp wholegrain mustard
100mls chicken stock
Zest of 1 lemon
Black pepper


For the peppers
1) Either cut each pepper in half vertically or just cut the top off keeping each pepper whole and remove seeds.
2) Place on a baking tray and rub skin with olive oil.
3) Bake in oven for 20-25 mins until soft and slightly charred.

For the turkey
1) Put sliced leeks in a pan with a dash of water and cover, to steam them for a couple of mins. Take care not to let them colour as this will make them bitter. Then add garlic and cook for a further min or so.
2) Add turkey and keep stirring until nicely browned. Then add chicken stock and simmer for about 25-30 mins until turkey is cooked through and most of the liquid has evaporated. You don't want the mixture too wet.
3) Take pan off the heat and stir in the mustard, parsley, lemon zest, creme fraiche and black pepper.

Get stuffing!

TIP: For a balanced 3 block meal you will need to add 2 carb blocks of your choice. We had fruit for dessert.

Turkey Stir Fry

Serves: 1 x 2 block meal

Ingredients

2oz / 57g turkey breast fillet (2 blocks protein)
1 1/4 cup / approx 125g broccoli, small florets (1 block carb)
3/4 cup / approx 80g mangetout, sliced (1 block carb)
2/3 Tsp groundnut oil (2 blocks fat)
2 garlic cloves
Ginger, small knob, thinly sliced matchsticks
Small red chilli,thinly sliced
Tbsp rice wine or dry sherry
Tbsp soy sauce
Seasame seeds

1) Cut turkey into strips.
2) Prepare broccoli, mangetout, garlic, ginger and chilli.
3) Steam broccoli until just al-dente.
4) Heat wok, add oil, garlic, ginger and chilli. Stir fry for a minute or so.
5) Add turkey strips. Keep frying and stiring until meat is nearly cooked through. Then add veg, rice wine and soy sauce. Fry for another minute or two.
6) Serve and sprinkle with seasame seeds.

TIP: When stir frying best to have everything ready to go!

Turkey Chilli Burgers and Zesty Salsa

Serves: 2 x 2 block meals

Ingredients

6oz / 170g Minced Turkey (4 blocks protein)
3 cups / 24oz / 680g Tomatoes (3 blocks carb)
1 Lime (1 block carb)
3 Tbsp Avocado (3 blocks fat)
1/3 Tsp Olive Oil (1 block fat)
1 Garlic clove, crushed
½ Red Chilli, seeded and finely chopped
Fresh Mint
Fresh Coriander
1 Tsp Worcestershire Sauce
Dried Chilli Flakes
Pepper
Salt (if using)

For the burgers

1) Mix together minced turkey, garlic, red chilli, ½ Tbsp mint, 1 Tbsp coriander, Worcestershire sauce and season to taste.
2) Shape mixture into two even sized burgers and brush with olive oil.
3) Grill or cook in griddle pan until well browned and cooked through.

For the salsa

1) De-seed and roughly chop tomatoes and roughly chop avocado.
2) Add pinch of dried chilli flakes, handful torn coriander leaves, lime zest and squeeze of lime. Season to taste and mix gently.
3) Divide into two even sized portions.

TIP: Make double quantities of burgers, great lunch box snack for next day.

TIP: Use ripe tomatoes at room temperature for maximum flavour.

TIP: Use any leftover mint leaves to make fresh mint tea.