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Men's Health Week: Top 5 Healthy Recipes
16 June 2017, 12:29
By Debbie Smith
As part of men's health week we have asked the nutritionists from Leeds Rhinos to share some of their healthy recipes. Here are their top five meal suggestions.
CHILLI CON CARNE WITH RICE OR BAKED POTATOES 3 of your 5 a day!
To serve 10
Approx. £1.20 per head
Cooking time 45 minutes

Additional items: If you budget stretches serve with salad and cheese.

Alternatives: Baked beans could be served with jacket potatoes and cottage cheese (for additional protein) as an alternative to chilli.

Ingredients
  • 1 tbs oil
  • 2 large onions
  • 5 red peppers
  • 4 cloves of garlic
  • 3 tsp chilli powder
  • 3 tsp paprika
  • 3 tsp ground cumim
  • 1kg lean minced beef
  • 2 beef stock cubes
  • 800g / 2 can chopped tomatoes
  • 1 tbs tomato puree
  • 800g / 2 tin red kidney beans
  • 1kg basmati rice or 3.5kg baking potatoes

Method
  • If using jacket potatoes, pierce the potatoes with a fork (to reduce cooking time) and microwave 5 at a time for approximately 15 minutes. Place in a pre-heated oven at 200°C/400°F/Fan 180°C/Gas Mark 6 for around 10 minutes.
  • Peel and finely chop garlic cloves and onions, and chop the peppers
  • Heat the oil in a pan before adding onions and peppers. Cook until soft then add the garlic, chilli powder, paprika and ground cumin
  • Cook for a few minutes before adding the mince, keep stirring to break up the mince until browned
  • Meanwhile boil 1 pint of hot water, crumble in the stock cubes, and then add to the pan
  • Cook until reduced by approximately 1/3 before adding the chopped tomatoes
  • Stir in the tomato puree, bring to the boil and then simmer for about 20 minutes
  • Meanwhile, boil water for the rice and cook according to packet instructions
  • Keep checking the chilli to make sure the sauce doesn't catch on the bottom of the pan or isn't drying out. If it is, keep stirring and add a splash of water while making sure the heat is low enough
  • Drain and rinse red kidney beans in a sieve and stir into the chilli mixture 10 minutes before serving.
  • Turn off the heat and leave your chilli to stand for 10 minutes before serving.

TUNA PASTA BAKE - 2 of your 5 a day!
To serve 10
Approx. £0.90 per head
Cooking time 40 minutes

Additional items: If you budget stretches add parsley to the sauce and serve with salad.

Alternatives: make with a tomato based sauce and serve with chicken instead of tuna.

Ingredients
  • 1.5kg pasta
  • 250g frozen peas
  • 500g frozen sweetcorn
  • 500g broccoli
  • 125g butter
  • 125g plain flour
  • 1800ml semi skimmed milk
  • 3 tsp mustard
  • 4 x 160g cans tuna
  • 10 spring onions
  • 500g mozzarella
  • Salt
  • White pepper
Method
  • Cook pasta according to packet instructions
  • Add the peas and sweetcorn for the final 5 minutes of cooking time
  • Meanwhile, melt the butter in a pan over a low heat. Stir in the flour and cook for 2 minutes
  • Increase the heat while gradually adding the milk, whisking constantly. Bring to the boil then simmer until the sauce thickens
  • Remove from the heat, add the mustard and season with salt and white pepper
  • Heat oven to 180C/fan 160C/gas 4.
  • Drain the pasta, sweetcorn and peas, add to the white sauce and stir in with the tuna, spring onions, and broccoli.
  • Pour into a baking dish, top with slices of mozzarella and bake for 15-20 minutes or until the cheese is golden and starting to brown.

AVOCADO, BACON AND EGG SALAD
Ingredients (serves 1)
  • 3 hard boiled eggs, diced
  • ½ avocado, diced
  • 1 spring onion, sliced
  • 2 slices of bacon, cooked, fat removed and chopped into small pieces
  • 2 tbs high protein low fat plain / greek yogurt
  • 1 tbs low fat sour cream
  • 2 tsp lime juice
  • Black pepper to taste

Method
In a mixing bowl, whisk together yogurt, sour cream, lime juice, and pepper until well combined.
Add the eggs, avocado, spring onions, and bacon
Serve and enjoy!

Nutrition information per serving
Energy 570 Kcal
Carbohydrates 6 g
Protein 41 g
Fat 51 g
- Of which saturates 13 g
- Of which monounsaturates 20.5 g
- -Of which polyunsaturates 5 g

Serving suggestions:
Serve as a starter, a side dish, a sandwich filling, or with whole-wheat crackers.
Why not make a double batch and keep one aside in the fridge for the next day.

ITALIAN BROCCOLI AND SALMON BAKE

Ingredients:
  • 125g (dried) Penne Pasta
  • 80g Diced Broccoli
  • 8g Unsalted Butter
  • 8g Plain flour
  • 150ml Milk
  • 2 Sun Dried Tomatoes
  • 5 Large Fresh Basel Leaves
  • 120g Fresh Salmon Fillet
  • 30g Cheddar Cheese
Method:
1. Preheat the oven to 190C
2. Boil pasta, with salt seasoning, according to packet instructions
3. Meanwhile steam the broccoli in the microwave so that it retains its nutrients
4. While the pasta and broccoli is cooking put the butter, flour and milk in a large pan and heat, whisking continuously, until it thickens to make a smooth sauce
5. Remove from heat & stir in sun-dried tomatoes
6. Drain the pasta and also add to the sauce
7. Halve the salmon fillets widthways & place in an oven dish
8. Spoon broccoli, pasta & sauce mixture on top of it, sprinkling the grated cheddar on top.
9. Bake for 30 minutes until the mixture is just starting to bubble round the edges and the mixture is pale golden.
10. Season & Enjoy!

Nutrition information per serving
Energy 1141 Kcal
Carbohydrates 110g
Protein 62g
Fat 54g
- Of which saturates 18g
- Of which monounsaturates 17g
- Of which polyunsaturates 15g

FISH AND CHIPS
Ingredients to serve 4
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Cost Per Serving: £2.81

Ingredients
  • 2 Eggs, medium
  • 8 tbs Flour
  • 50g Breadcrumbs
  • 2 large Sweet potato
  • 400g Garden peas
  • 1 tbs Butter
  • 4 tbs Double cream
  • 4 tbs Parmigiano, grated
  • 4 tsp Olive oil
  • Salt and pepper To taste
Cooking Method:
1. Pre-heat the oven to 200?C.
2. Chop up sweet potato into chips, spread onto a baking tray, drizzle with oil, season with salt and pepper and place in oven for 30 minutes
3. Meanwhile add the parmigiano, salt and pepper to breadcrumbs and mix in a bowl.
4. Whisk eggs in the second bowl, and pour flour into the third bowl.
5. Dip fish in flour, eggs, and then breadcrumb mixture.
6. Place on a lightly oiled baking tray and cook in the oven for 20-25mins.
7. Cook the peas in the microwave according to packet instructions, blend with butter and double cream.
8. Present on plate and enjoy!
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