Chicken Wrap with basil and Yogurt Dressing!

This recipe is delicious, low fat and high in protein, making it a great option for lunch, or a snack!

I have made a delicious basil and yogurt dressing which is fragrant and lower in fat than mayonnaise! Basil is an amazing herb which enhances the flavour of salad items beautifully.

I have used lightly dried basil by Gourmet Garden I highly recommend trying it, as it last for weeks and still tastes as fresh!

Use any wrap or bread that you prefer, I have used Mission seeded wraps which are really nice and have a good balance of carbs and fats.


60g x Cooked Chicken breast

Handful of Spinach

4 x Small Plum Tomatoes Chopped

1 x Tsp Lightly Dried Basil

1 x Tsp of Greek Low fat Yoghurt

Salt and Pepper to taste


Mix the yogurt together with the basil and season generously with salt and pepper.

Spread this evenly over your wrap.

Add the other ingredients, wrap up and enjoy!

#girlvstupperware #healthyeating #lowfat

Creamy Salmon & Asparagus Gratin.


This recipe is so deliciously creamy you would think it’s laden with calories but I can assure you now it isn’t!

My mum originally introduced this to me and I was amazed at how good it tasted without loads of calories! I’ve since adapted the recipe slightly which my husband and I prefer.

To thicken the sauce I make a roux which is nicer than using corn flour and adds a richness to the sauce. 

You will also need a casserole dish that will fit two salmon fillets snug together. 

I promise this is simple to make and will leave you wanting more! 

I have impressed friends and family with this simple dinner so make sure you give it a go! Double the quantities if you are making for 4 people.

Salmon and Asparagus Gratin

This recipe serves two people. 

Time- 35 minutes to prep and cook.

2 x 120g Salmon fillets 

8-10 x Asparagus spears

1/4 x White onion finely chopped

4 x Small white mushrooms thinly sliced 

1 x Vegetable stock cube 

250ml x Boiling water

120ml x Semi skimmed milk

25g x Butter

25g x Plain flour 

15g x Parmesan cheese grated (optional)

1 x Casserole dish 


Heat your oven to 180 degrees.

Fry the onions and mushrooms in a small amount of oil in a pan on a medium heat, until softened and slightly golden.

Push the mixture to the side of the pan, then add the butter, and flour to the other corner of the pan. Mix until the flour has dissolved into the butter but keep mixing until it forms a light brown paste. Take off the heat immediately and set aside.

Meanwhile boil 250ml of water, pour into a separate bowl and add the vegetable stock cube. 

Whilst this dissolves prepare the Asparagus by snapping the white end off each spear. Arrange these in your casserole dish along with the onion and mushrooms from the frying pan, place the salmon fillets on top.

To make the sauce add the milk to the boiling water and stir.

Turn your frying pan back onto a medium heat and add the sauce to the pan and stir continuously.

The sauce should start to boil and thicken. Keep stirring to remove and lumps, using a whisk if necessary.

Once thickened the sauce should coat the back of a spoon.  At this point, remove from the heat and pour over the salmon. The sauce should cover the fillets generously.

You can then sprinkle the top with parmesan cheese and bake in the oven for 20 minutes.

Serve with new potatoes and additional vegetables if you wish.

Enjoy 🙂


Prawn, Chorizo and Tomato Risotto!

This low fat, tasty mid week meal is simple to make and very filling. 

If you don’t like prawns replace these with some chicken instead.

This is a dish all the family can enjoy and is also delicious cold. 


1 x White onion

1/2 x Yellow pepper

2 x Garlic cloves

2 x Tsp’s Scala sundried tomato cook’s paste 

300g x Raw Tiger Prawns

120g risotto rice

600ml Chicken stock

6 x slices of chorizo 

10 x Cherry tomatoes 

Salt, Pepper and fresh basil to taste.

Finely chop the onion, garlic and yellow pepper.

Heat a frying pan on medium heat and add some olive oil. Gently fry the onions, garlic and pepper until they soften slightly.

Add the risotto rice and stir coating the grains in the oil and onion mixture.

Now gradually add the chicken stock in stages..

Add a little stock, allow the rice to absorb and repeat this process, keeping the pan on a medium heat. 

Half way through this stage add the other ingredients and give the mixture a good stir. 

Continue to add the stock and stir until you have a nice thick consistency and the stock has 80% absorbed. 

Turn down the heat and cook the prawns separately in another pan. These can then be added to the risotto when you are ready to serve.

I like to serve this risotto with vegetables or a rocket salad.

A refreshing cucumber & coriander salad

I discovered this delightful salad a few weeks ago and with a few tweaks to the recipe I have made this a firm favourite in our house.

It is so light and refreshing even my brother, who hates cucumber enjoyed it.


1 x large cucumber 

1 x Red Chilli

35ml x White wine vinegar 

80ml x Olive oil

1 tbsp x Fresh Coriander 

2 tsp x Caster Sugar

2 x tsp x Poppy Seeds


Slice the cucumber lengthways and dice into chunks.

Finely chop the chilli and put this in a bowl with the cucumber.
Mix the oil, vinegar and sugar together in a separate bowl and then add this to the cucumber mixture.

Season with salt and pepper and give it a good stir.

Taste the mixture and adjust your seasonings accordingly as this should be quite sweet yet sharp, kind of like pickle.

If not serving straight away keep it refrigerated until ready to serve.
Let me know what you think?

Roasted Cauliflower florets

Cauliflower roasted is a hidden gem that I have recently discovered.

Sprinkled with different herbs and spices it enhances the somewhat bland cauliflower into a pimped up treat!

Serve this alongside anything you fancy and it’s that simple you won’t have a lot of preparation to do.

Here is my recipe below-


1 large cauliflower 

1 tsp x Paprika

1 tsp x Parsley 

1 x Garlic clove finely chopped

Salt & Pepper

1 x tbsp x Olive oil

1 x Large sandwich bag


Heat your oven to 180 degrees.

Whilst your oven heats up prepare a baking tray by lining it with tin foil.

Chop up the cauliflower into medium sized florets.

Then pop the oil, herbs and garlic into the sandwich bag and then add the cauliflower.

Seal the bag and give it a good shake, tip it upside down and repeat to ensure you have coated the florets throughly in the mixture.

Pour the mixture onto the lined baking tray and sprinkle with salt and pepper.

Roast the cauliflower for around 15-20 minutes. I recommend checking half way through cooking time incase it cooks a little quicker, as different ovens will vary.

The florets will soften and crisp up nicely around the edges.

If you enjoy this and fancy trying a different flavour, replace the Paprika with 30g parmesan cheese.

Let me know what you think of the recipe.

If you like my recipes please let me know by commenting below or on my Facebook, twitter or instagram.

I’d love to hear from you😊


Iced Mocha Protein Shake

The weather is warming up and all I can think about is ice cream! 
However I have been able to satisfy my cravings with this delicious iced mocha protein shake.

This is great pre or post workout and tastes delicious. You could even have this for a quick breakfast if you can’t stomach a meal first thing.


2 x tsp Coffee

100ml x Almond milk plain or chocolate flavoured.

50ml x Water

10 x Ice cubes

1 x Scoop of Chocolate protein powder 

A Blender is required for this recipe.


Boil some water and dissolve the coffee in  the 50ml of the water.

Let the coffee cool slightly and add all of the other ingredients to the blender.

Blitz the mixture for around 1 minute. 

Pour the mixture into a glass and enjoy.

Nutritional information- 168 Calories, 23g protein, 12g carbs, 3g fat, 7g sugar

Breakfast Egg Cups! 

Want a delicious easy to prepare breakfast that you can eat on the go! Well read on…
These egg cups are so tasty and can be eaten whilst rallying the troops in the morning or on the commute to work.

Adapt this recipe using whatever ingredients you like. It is also a great opportunity to get rid of any leftovers too.

You will see that I’ve used baking cup moulds to prepare this recipe however a muffin tin does the trick and will make larger batches.

Ingredients– Makes 5 Egg muffins. 

Double the mixture if you want to make more.

3 x Medium Eggs 

100g x Egg whites 

Or if you prefer use 6 eggs instead of the egg whites.

4 x White mushrooms

4 x Cherry tomatoes

1/4 x Red Onion

1/4 teaspoon of Basil or Mixed herbs

Salt and Pepper to taste

30g x Cheddar grated (optional)

1 x Muffin Tin or 5 small baking moulds


Heat your oven to 180 degrees.

Whisk the eggs/egg whites together in a bowl then add the herbs, cheese (if you are using) and salt and pepper.

Lightly grease your muffin tin unless it is a new one as the mixture may stick otherwise. 

Finely chop the mushrooms,onion and tomatoes and add these to 5 of the holes in your muffin tin.

Pour the egg mixture into each of the muffin holes.

Bake in the oven for 15 minutes.

Serve hot or cold, on their own or with a nice salad.

If you are making any of my recipes i’d love to hear from you! Please comment below or on my social media platforms and let me know what you think. The feedback makes this all so worth while.

Have a great week x

Slow roasted balsamic tomatoes!

This recipe is so easy to prepare and cook!

Vegetables are my best friend at the moment as I have reduced my carbs to get leaner for a holiday in June. It has been a real challenge not having carbs with certain meals, so I am looking for tasty alternatives so I don’t feel deprived.

Roasted tomatoes are one of my favourites and I thought why not combine these with balsamic vinegar?! It turns out the simple tomato turns into a scrumptious treat. 

Serve these as a side dish, on a salad or blitz into a sauce.


12 x Large Tomatoes 

2 x tbsp Balsamic Vinegar

2 x tbsp Olive Oil

1 x tsp Thyme

1/2 x tsp Basil

Salt & Pepper to taste


Heat your oven to 150 degrees 

Cut the tomatoes in half and scrape out the middle of 8 of them.

Place them in a oven dish and pour over the balsamic vinegar and oil.

Sprinkle over the herbs and season with a pinch of salt and pepper.

Roast in the oven for 20 minutes.

After 20 minutes give the tomatoes a gentle stir, then turn up the heat to 200 degrees and roast for a further 20 minutes.

Let me know what you think.


Easy Oven Baked Basa!

This recipe is so easy to prepare you can do something else whilst its cooking! 

Multi tasking at it’s finest i’d say!😆

Basa fillets are delicious, cheaper and more sustainable than cod. So get down your local store and grab some.

This healthy meal can be enjoyed by all the family, either serve with vegetables for a low carb tea or add rice for a great post workout dinner!

Ingredients- serves 2 (double quantity for 4 people)

2 x Basa fillets 

2 x Spring onions

1/2 x Red chilli (optional)

1/2 x teaspoon ginger paste

1 x teaspoon olive oil

1 x Garlic clove finely chopped 

4 x cherry tomatoes 

1/2 x fresh lemon 

1/4 x teaspoon paprika 

Salt & Pepper

Tin foil


Pre heat your oven to 180 degrees.

Cut off a large piece of foil enough to over lap the fish. You need to create a foil pocket for the fish to bake in.

Mix the oil and the ginger paste together and spread evenly over the foil where you will place the fish.

Add the Basa fillets and season with salt, pepper and the paprika.

Chop the spring onion, chilli and tomatoes and sprinkle these over the fish along with the chopped garlic.

Squeeze the lemon half all over each piece of fish and then fold the two edges of foil over the top of fish meeting together in the middle. Pinch the foil ends together to create a pocket this will allow the fish to steam.

Then bake in the oven for 20 minutes and serve. 

Please let me know what you think and don’t forget to share your comments or photos on here or my Facebook page.

Tikka Salmon and Fragrant Rice Pilaf.

I love Salmon and eat this regularly due to its amazing health benefits however, it can get boring sometimes so I really like to experiment with different flavours. 

I wouldn’t have thought indian spiced salmon would be nice but how wrong was I!! I’ve used Total yogurt to create a low calorie paste which does char under the grill though hence the slightly burnt looking salmon in the photo! I can assure you it tasted great though.

This dish is so easy to make and turns the humble salmon fillet into super healthy tasty meal! 

Recipe serves 2-

Ingredients: (Double the quantity for 4 people)

120g White basmati rice

2 x Salmon fillets

1 x large tbsp of tikka masala paste

70g x Total yogurt

1 x Small white onion

1 x Red Pepper

1 tsp x Cumin

1/2 x Chicken stock cube

1 tsp x Tumeric

1 tbsp x Fresh coriander 

Rapeseed Oil


Finely chop the onion and put half into a saucepan with a teaspoon of rapeseed oil.

Saute the onion over a medium heat until softened and then add the spices and stock cube. Give this a good stir and then add the rice.

Give the rice a good stir and then pour in enough water to just cover the rice about 1ml above the top of the rice. Pop a lid on top and bring the rice to the boil for 1 minute give it a stir and then turn down to a low heat and simmer. Having the lid on top will steam the rice making it light and fluffy.

In a bowl mix the yogurt and tikka paste together, add the salmon fillets and gently coat them throughly in the mixture.

Place the fillets on a greased baking tray and grill for 12-15 mins.

Check the rice, the water should have evaporated by now if so turn off the heat and leave the lid on so the rice can continue to cook. (If there is still alot of liquid in the pan you will have added too much water and will need to turn up the heat again for a bit and cook this for longer.)

Chop the pepper into thin slices and add this to a separate pan with the remaining onion. Fry this over a medium heat until softened.

Once your salmon is cooked remove from the grill. Don’t worry if the salmon has charred slightly this is due to the yogurt,you won’t have burnt the salmon.

Serve the salmon alongside the rice and place the pepper and onion on top along with a sprinkle of coriander. 

Let me know what you think, I’d love to know if you give this a try.