Quick meals recipes

Cajun Spice Mix

North American Spice Mix. Published 10^th Aug 2019 by Jon Scaife.

Rating: (1)Prep Time: 10 mins Cook Time: N/A

Free-from:Alcohol Beef Caffeine Dairy Egg Fish Gluten Nuts Pork Shellfish Soya
Suitable for:HalalKetogenicKosherLong-lifePescetariansPregnant WomenQuick mealsVegansVegetarians

Baked Mediterranean balsamic chicken & vegetables

Simple summer recipe packed with healthy ingredients

Mediterranean Main Course. Published 10^th Aug 2019 by Jon Scaife. Updated 11^th Aug 2019.

Rating: (1)Serves: 3Cooking Method: BakeReady In: 40 mins Prep Time: 20 mins Cook Time: 20 mins

LOW

Energy Density
1.1kcal/g

MED

FAT
26g per serve

LOW

SATURATES
5g per serve

LOW

SUGARS
17g per serve

MED

SALT
2.1g per serve

Free-from:Alcohol Beef Caffeine Dairy Egg Fish Gluten Pork Shellfish Soya
Suitable for:HalalKetogenicKosherPregnant WomenQuick meals

Improved Kentucky Fried Chicken

All the flavour of KFC but healthier. Also known as KFC original recipe, SFC, Southern Fried Chicken.

North American Main Course. Published 8^th Feb 2018 by Jon Scaife.

Rating: (1)Serves: 8Serve With: ChipsCooking Method: BakeReady In: 50 mins Prep Time: 30 mins Cook Time: 20 mins

MED

Energy Density
1.9kcal/g

MED

FAT
10g per serve

LOW

SATURATES
2g per serve

LOW

SUGARS
2g per serve

MED

SALT
3g per serve

Free-from:Alcohol Beef Caffeine Fish Nuts Pork Shellfish Soya
Suitable for:FreezingHalalKosherPartiesPregnant WomenQuick meals

Gaeng Jued Woon Sen

Thai clear noodle soup

Thai Starter. Published 13^th Apr 2016 by Jon Scaife.

Rating: (1)Serves: 4Cooking Method: BoilReady In: 40 mins Prep Time: 20 mins Cook Time: 20 mins

LOW

Energy Density
0.4kcal/g

LOW

FAT
5g per serve

LOW

SATURATES
3g per serve

LOW

SUGARS
4g per serve

MED

SALT
3.2g per serve

Free-from:Alcohol Beef Caffeine Dairy Egg Gluten Nuts
Suitable for:FreezingPregnant WomenQuick meals

Greek Drunken Pork

Greek Main Course. Published 11^th Apr 2016 by Jon Scaife.

Rating: (1)Serves: 4Serve With: OrzoCooking Method: SautéReady In: 1 hours 15 mins Prep Time: 30 mins Cook Time: 45 mins

LOW

Energy Density
0.8kcal/g

MED

FAT
10g per serve

LOW

SATURATES
2g per serve

LOW

SUGARS
8g per serve

LOW

SALT
0.4g per serve

Free-from:Beef Caffeine Dairy Egg Fish Nuts Shellfish Soya
Suitable for:FreezingPartiesPregnant WomenQuick meals

Spetsofai

Sausage, pepper, and tomato stir fry. Also known as Spetzofai.

Greek Main Course. Published 2^nd Jan 2015 by Jon Scaife. Updated 9^th Nov 2018.

Rating: (1)Serves: 4Cook Time: N/A

LOW

Energy Density
1kcal/g

MED

FAT
57g per serve

MED

SATURATES
14g per serve

LOW

SUGARS
25g per serve

HIGH

SALT
6.4g per serve

Free-from:Alcohol Beef Caffeine Dairy Egg Fish Gluten Nuts Shellfish Soya
Suitable for:PartiesPregnant WomenQuick meals

Favosalata

Yellow split pea dip similar to hummous. Also known as Fava.

Greek Dip. Published 2^nd Jan 2015 by Jon Scaife. Updated 11^th Apr 2016.

Rating: (1)Serves: 8Cook Time: N/A

LOW

Energy Density
0.8kcal/g

LOW

FAT
0.0g per serve

LOW

SATURATES
0.0g per serve

LOW

SUGARS
4g per serve

LOW

SALT
0.1g per serve

Free-from:Beef Caffeine Dairy Egg Fish Gluten Nuts Pork Shellfish Soya
Suitable for:HalalKosherPartiesPescetariansPregnant WomenQuick mealsVegansVegetarians

Gai Phat Kaphrao

Spicy Thai stir fried chicken with holy basil. Also known as ไก่ผัดกะเพรา, Gai Pad Ka-prao.

Thai Main Course. Published 20^th Feb 2013 by Jon Scaife. Updated 12^th Apr 2016.

Rating: (1)Serves: 4Serve With: RiceCooking Method: FryEst Cost: £2.30Ready In: 30 mins Prep Time: 15 mins Cook Time: 15 mins

LOW

Energy Density
1.2kcal/g

MED

FAT
17g per serve

LOW

SATURATES
3g per serve

LOW

SUGARS
10g per serve

HIGH

SALT
5g per serve

Free-from:Dairy Egg Gluten Nuts Shellfish
Suitable for:HalalKosherPregnant WomenQuick meals

Peppercorn Sauce

Creamy peppery sauce that is often served with beef steak

North American Sauce. Published 2^nd Sep 2012 by Jon Scaife. Updated 11^th Apr 2016.

Rating: (1)Serves: 2Serve With: Steak or Roast MeatCooking Method: SautéReady In: 20 mins Prep Time: 10 mins Cook Time: 10 mins

MED

Energy Density
2.1kcal/g

MED

FAT
23g per serve

MED

SATURATES
6g per serve

LOW

SUGARS
5g per serve

MED

SALT
0.8g per serve

Free-from:Egg Gluten Nuts Pork Shellfish Soya
Suitable for:FreezingPregnant WomenQuick meals

Braai Sauce

A tasty tangy sauce for BBQs

South African Sauce. Published 26^th Jun 2012 by Jon Scaife. Updated 11^th Apr 2016.

Rating: (1)Serves: 12Serve With: BBQed meatsCooking Method: SautéReady In: 35 mins Prep Time: 5 mins Cook Time: 30 mins

LOW

Energy Density
0.9kcal/g

MED

FAT
5g per serve

LOW

SATURATES
1g per serve

MED

SUGARS
6g per serve

MED

SALT
0.7g per serve

Free-from:Beef Dairy Egg Gluten Nuts Pork Shellfish Soya
Suitable for:HalalKosherPartiesPescetariansPregnant WomenQuick mealsVegansVegetarians