12 Week Challenge: Molly’s meal prep

Behaviour Change Mentor Molly is back and this time she’s showing us how to serve up some low carb family favourites!

See below for the recipes she created today:

Veggie Bolognese & Courgetti Spaghetti (v)

Prep time 15 minutes

Cook time 35 minutes

Serves 4

Ingredients

1 Medium Onion

2 Garlic Cloves

250g Portobello Mushrooms

250g Frozen Mixed Peppers

1½ tbsp. Olive Oil

200g Edamame Beans

2 x 400g Tins Chopped Tomatoes

2 tbsp. Tomato Puree

2 tsp. English Mustard Powder

1 Bay Leaf

1 Bouquet Garni

2 Vegetable Stock Cubes

Salt & Pepper, to taste

4 Medium Courgettes

8 tbsp. Parmesan Cheese

Preparation Method

  1. Start by dicing the onion and crushing the garlic. Then dice the portobello mushrooms and slice the peppers.
  2. Heat 1 tbsp. of oil in a large saucepan over a medium heat. Add the diced onion and crushed garlic and fry until soft.
  3. Add in the mushrooms, peppers, edamame beans, chopped tomatoes, tomato puree, mustard powder, bay leaf, bouquet garni, stock cubes and seasoning. Mix thoroughly and leave to simmer for 30 minutes.
  4. When the sauce is nearly finished, spiralise the courgettes.
  5. Heat ½ tbsp. oil in a non-stick frying pan. Add the courgetti and cook for 2-3 minutes or until slightly soft.
  6. Season with salt and pepper and serve the courgetti with the sauce and parmesan.

Nutritional values per serving

Calories 479 kcal| Carbohydrates 26g|Total Fat 30g|Protein 27g|

 

Chicken & Chorizo Stew

Prep time 10 minutes

Cook time 40 minutes

Serves 3

Ingredients

2 tbsp. Olive Oil

300g Chicken Thighs

1 Medium Red Onion

60g Chorizo

2 Garlic Cloves

2 Chicken Stock Cubes

1 x 400g Tin Chopped Tomatoes

100g Spinach

Salt & Pepper, to taste

200g Double Cream

Preparation Method

  1. Heat the oil in a non-stick pan and fry the chicken thighs for 10 minutes, turning halfway, until cooked through. Remove the chicken from the pan and set aside.
  2. Slice the red onion and crush the garlic. Fry the chorizo in the pan, then add the onions and garlic and cook until tender.
  3. Add the chopped tomatoes and stock cubes to the pan and bring to the boil.
  4. Add the cooked chicken and baby spinach to the pan and season with salt and pepper. Leave to simmer for 20 minutes.
  5. Add the cream to the pan and cook for a further 5 minutes, then serve.

Nutritional values per serving

Calories 671 kcal| Carbohydrates 11g|Total Fat 57g|Protein 28g|

 

Cheesy Shepherd’s Pie

Prep time 20 minutes

Cook time 30 minutes

Serves 4

Ingredients

1 Medium Onion

2 Garlic Cloves

2 Medium Carrots

1 tbsp. Olive Oil

500g Beef Mince

1 x 400g Tin Chopped Tomatoes

Salt & Pepper, to taste

400g Cauliflower

50g Cheddar Cheese

50g Butter

2 tbsp. Double Cream

Preparation Method

  1. Heat the oven to 200°C/180°C fan (390°F/350°F fan).
  2. Prepare the ingredients for the pie by chopping the onion, mincing the garlic and grating the carrots.
  3. Heat 1 tbsp. olive oil in a frying pan and then fry the onion and garlic for a few minutes.
  4. Add the mince and then use a spatula to break into smaller pieces, cook until browned.
  5. Add the chopped tomatoes and grated carrot then season with salt and pepper and reduce the heat to a simmer. Leave uncovered for 10 minutes while preparing the cauliflower topping.
  6. Cut the cauliflower into florets then add to a large saucepan. Fill with water until the cauliflower is covered and then boil for 8-10 minutes until soft. Drain and allow all the steam to escape.
  7. Grate the cheese then add half to the cauliflower along with the butter and double cream. Season with salt and pepper then use a handheld blender to blend until smooth.
  8. Place the mince mixture in the bottom of a large casserole dish then top with the mash.
  9. Sprinkle on the remaining cheese and bake for 20 minutes until the cheese is browned.

Nutritional values per serving

Calories 545 kcal| Carbohydrates 14g|Total Fat 40g|Protein 32g|

 

Vegetarian option for the Shepherd’s pie:

Low Carb Chickpea & Mushroom Pie (v)

Prep time 15 minutes

Cook time 45 minutes

Serves 3

Ingredients

For the pie filling:

1 Medium Red Onion

200g Button Mushrooms

1 tbsp. Olive Oil

320g Passata

1 x 400g Tin Chickpeas (drained weight 240g)

2 Vegetable Stock Cubes

Salt & Pepper, to taste

For the pie crust:

125g Grated Mozzarella Cheese

80g Soft Cheese

80g Ground Almonds

1 Large Egg

Salt & Pepper, to taste

To serve:

110g Baby Spinach

Preparation Method

  1. For the pie filling, start by dicing the red onion and mushrooms.
  2. Heat the oil in a pan over a medium heat. Add the onion and mushrooms to the pan. Cook until tender, then pour in the passata and drained chickpeas.
  3. Add the stock cubes to the pan, then season. Stir the mixture well, then reduce the heat leave to simmer for 20 minutes.
  4. Whilst the pie filling cooks, preheat the oven to 180°C/160°C fan (350°F/330°F fan) and prepare the pie crust.
  5. For the pie crust, create a dough by combining the grated mozzarella with the soft cheese in a bowl. Microwave the mixture for a few minutes, stirring half way through.
  6. Add in the ground almonds and egg, then season with salt and pepper and mix thoroughly.
  7. Place the mixture back in the microwave for a little longer if necessary, then roll and spread the dough onto greaseproof paper.
  8. Pour the pie filling into a pie dish and top with the dough. Bake in the oven for 20-25 minutes.
  9. Steam the spinach until wilted, then drain.
  10. Remove the pie from the oven and serve with the spinach.

Nutritional values per serving

Calories 585 kcal|Carbohydrates 26g|Total Fat 40g|Protein 30g|

 

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