Tomorrow is Father’s day and Dads all over Donegal will be waking up (hopefully after a lie-in!) to their family spoiling them and treating them like the king of the castle.
For a day at least. ☺
If you are wondering what to make a king (for a day) for his breakfast, lunch and dinner, fear not.
I am going to give you three recipes that you can use to treat your dad to a healthy, but delicious, day of food.
We will start with Breakfast;
BACON ‘N’ EGG MUFFINS
INGREDIENTS
6 Eggs
2 rashers of Bacon
1 small Onion, finely diced
1 tsp dried Oregano
½ tsp of Chilli Powder
1 tbsp Olive Oil
HOW TO PREPARE
1. Preheat oven to 180c (160f), 350f, Gas Mark 4. Line a muffin tin
with 4 paper cases.
2. In a bowl whisk the eggs & seasoning together.
3. In a small frying pan, using the olive oil, fry the bacon until
crispy. Allow to cool slightly. And chop/crumble the bacon.
4. Add the bacon & onion to the egg mix. Beat well & divide
between the 4 muffin cases. Bake in the oven for 10-15 minutes
until firm.
Serve with a nice cup of coffee and you are good to go.
X KCAL XG FAT XG PROTEIN XG CARBS
124KCAL – 13.2G FAT – 10.2G PROTEIN – 3.2G CARBS – SERVES 2
Next on the menu will be lunch and we will be having a light lunch because dinner will be fit for a King.
SATAY CHICKEN STICKS
INGREDIENTS
6 Chicken Drumsticks, skin removed
6 Chicken Thighs, skin removed
Marinade
1 Lime, zest & juice
2 Lemongrass stalks, chopped
5cm fresh Ginger, peeled &
chopped
3 Garlic cloves
2 tbsp Nut Butter
160ml Coconut Cream
1 tsp Turmeric
1 tsp Cumin
1 tbsp dried Coriander
HOW TO PREPARE
1. Slash cuts into flesh of drumsticks & thighs. Place in large dish.
2. In a blender add all marinade ingredients & blend until
smooth.
3. Pour marinade over the chicken & rub it in. Place in fridge for
at least 2 hours.
4. Heat oven to 190c (170 fan), 375f, Gas Mark 5.
5. Line baking sheet(s) with foil & roast chicken for 1 hour and serve.
302 KCAL – 17G FAT – 34G PROTEIN – 3G CARB PER THIGH AND DRUMSTICK
Now we come to dinner and as we have been good all morning, we are going to treat our Superdad with a nice big Steak ☺
This isn’t just any steak… It will be the best steak you have ever tasted.
CHIMICHURRI STEAK
INGREDIENTS
2x200g Irish Sirloin Steaks
1 tbsp Olive Oil
Pinch of Rock Salt
Dressing
½ bunch of Parsley, chopped
2 tsp crushed Garlic
½ Onion, finely chopped
½ Red Pepper, finely chopped
125ml Olive Oil
2 tbsp Apple Cider Vinegar
1 tbsp dried Chilli Flakes
HOW TO PREPARE
1. Make Chimichurri dressing by thoroughly mixing together all the
ingredients in a small bowl.
2. Heat a grill pan/griddle on medium heat. Rub steaks with oil. Season
with rock salt. Cook on griddle.
3. Serve with the dressing.
Steak Cooking Times
Rare – 3 minutes one side & flip. Cook for 2-3 mins
Medium – 4 mins one side & flip. Cook for 3-4 mins.
Well Done – 5 mins both sides.
545 KCAL – 33G FAT – 61G PROTEIN – 2G CARBS SERVES 2
You will be serving this with some;
Mustard Mash Potatoes.
INGREDIENTS
400g White Potatoes, peeled
& quartered
100ml Milk
75g Butter
2 tbsp Dijon Mustard
HOW TO PREPARE
1. In a pan bring slightly salted water to the boil & add
the potato. Cook for 10-12 mins until the potato is soft
enough to mash.
2. Drain the potatoes, add butter, milk & mustard &
mash thoroughly.
218 KCAL – 12G FAT – 4G PROTEIN – 25G CARBS – SERVES 4
MINT SMASHED PEAS
INGREDIENTS
50g Garden Peas
1 tsp Butter
1tsp dried Mint
HOW TO PREPARE
1. Boil peas for 3 mins in small saucepan.
2. Thoroughly drain.
3. Add butter & dried mint, stir in and then mash with
fork or potato masher until smashed in appearance.
117KCAL – 8G FAT – 3G PROTEIN – 7G CARBS – SERVERS 1
Finally, what would a dinner be without a dessert?
BANANA ICE-CREAM
INGREDIENTS
4 ripe Bananas
50g Almonds
2 tbsp Maple Syrup
2 tsp Maple Syrup
100ml tinned Coconut
Cream
1 tsp Vanilla Extract
HOW TO PREPARE
1. Peel & slice bananas & place them in the freezer for 3
hours.
2. Put almonds in food processor & grind them. Or use
50g of ground almonds. Mix the almonds with two tsp
of syrup. And set to one side.
3. In a clean food processor mix the frozen bananas
with coconut milk, vanilla & 2 tbsp of syrup.
4. Serve immediately & top with the almond mixture.
279 KCAL – 12G FAT – 5G PROTEIN – 35G CARBS – SERVES 4
And there you have it.
A healthy and delicious Father’s day of food and treats for the special man in your life.
Give them a try and let me know what you think of them.
#Leanerliving #TrainSmart
If you liked these recipes and would like more of them, you can find them in my new recipe book ‘Ditch The Diet’ at the link below.
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