Main Meals

Lasagne Re-load

Serves: 4 - Prep Time: 10 - Cooking Time: 60 minutes

RATIONS:

  • 1 tsp Olive Oil
  • 500g Beef Mince
  • 1 Red Onion
  • 1 Courgette
  • 1 Carrot
  • Pasta Sheets
  • 2 Garlic Cloves
  • 1 Tin of Chopped
  • Tomatoes
  • 1 1/2 tbsp Tomato
  • Puree
  • 400ml Beef Stock

WHAT'S IN IT?

Per Serving:

  • Calories - 320
  • Carbs - 27g
  • Protein - 32g
  • Fat - 10g

TACTICS

  • Cook the mince in the oil and stir to break up.
  • Once the meat is brown, place it into a bowl, wipe down the pan and add more oil.
  • Add chocked onion, courgette, garlic and carrot and cook for 5 mins.
  • Add the puree, stock and chopped tomato and simmer on low heat for 20 mins.
  • Spoon around a quarter of the meat sauce into a baking dish and then add the sheets of
    pasta to the top. Keep layering with meat sauce and pasta.
  • The final layer should be meat (add a small amount of cheese (optional).
  • Cover with foil and back for 40 mins or until pasta is fully cooked.

Cookhouse Special

Serves: 2 - Prep Time: 10 minutes - Cooking Time: 40 minutes

RATIONS:

  • 300g New Potatoes
  • 1 tbsp Olive Oil
  • 1 tsp paprika
  • 1 tsp Rosemary
  • 2 x Chicken Breasts
  • 60g Mozzarella
  • 6 Slices Parma Ham
  • 100g Broccoli
  • 100g Sugar Snap Peas

WHAT'S IN IT?

Per Serving:

  • Calories - 524
  • Carbs - 28g
  • Protein - 57g
  • Fat - 20g

TACTICS

  • Preheat oven to 200°C. Place the new potatoes in a bowl.
  • Add the olive oil, salt, pepper, smoked paprika and rosemary to the new potatoes and mix.
  • Spread the potatoes on a baking tray and place in the preheated oven for 40 minutes (you
    will add the chicken after 20 minutes).
  • Meanwhile, create a slit down the side of the chicken breasts.
    Cut 4 slices of mozzarella and place 2 slices inside each chicken breast.
  • Layout 3pieces of Parma ham making sure they overlap and place the chicken in the center,
    then wrap the Parma ham around the chicken. Repeat with the other chicken breast.
  • Place chicken in the oven, along with the potatoes, for the last 20 minutes of cooking time.
  • Cook the vegetables and serve up.

Commisioned Chickpea Curry

Serves: 4-6 - Prep Time: 10 minutes - Cooking Time: 30 minutes

RATIONS:

  • 2 onions, chopped
  • 3 garlic cloves, chopped
  • ginger a thumb-sized
  • 2 tbsp vegetable oil
  • 2 tbsp black mustard
  • 1tsp ground cumin
  • 1tsp ground coriander
  • ground turmeric ½ tsp
  • 400g tin chopped
  • 2 x 400g tins chickpeas
  • ½ tsp garam masala
  • ½ lemon, juiced
  • coriander a small bunch
  • roti or rice to serve

WHAT'S IN IT?

Per Serving:

  • Calories - 177
  • Carbs - 17g
  • Protein - 8g
  • Fat - 7g

TACTICS

  • Put the onions, garlic and ginger into a food processor and whizz to a smooth purée (add a splash of water if needed).
  • Heat the vegetable oil in a large pan and fry the mustard
    seeds until they begin to pop, then add the spices and cook for
    1 minute.
  • Tip in the purée, add seasoning and cook gently for 15 minutes
    until it darkens and thickens, add the tomatoes and chickpeas.
  • Simmer for another 15 minutes until thickened, then season
    and stir in the garam masala, lemon juice, coriander and a
    splash of boiling water to loosen, if needed.
  • Spoon into bowls and serve with rice.

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