Strictly Simple Meals For You And The Family

Exericse and Recipe Guru

Strictly Simple Meals For You And The Family

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With so many elements to contend with at the moment, some easy, tasty meals that you can make batches of and freeze, could be just what you need.

The nature of your personalised plan, means that you don’t all get the same recipes. Some of you will have seen the ones we’re posting, but some won’t have had them in their plans before.

With the recipes that use mince, don’t worry what type you use. For example, if you can’t get beef - don’t worry - chicken, turkey or pork will still work just as well.

We’ve added in a salmon chowder, because you may find it easier finding fish. Same goes here - it will still work just as well with white fish if salmon isn’t an option. There is also a tuna patty recipe if you’ve got some tuna tins in the pantry.

BBQ Chicken, Broccoli & Pasta Bake

BBQ Chicken, Broccoli & Pasta Bake

Serves 4 - 6

Approx. 300 calories per serve - based on 6 serves


1 BBQ Rotisserie Chicken

150g Pasta

500g Broccoli

6 Celery Sticks

1 Onion

2 tsp Olive Oil

2 Cloves Garlic

2 Tbsp Light Canola Spread

2 Cups Lite Milk

2 Tbsp Cornflour


Cook pasta in salted boiling water following packet instructions. Drain well when cooked.

Thinly slice broccoli, celery & onion.

Lightly steam broccoli - approx. 2 mins in the microwave, then drain well. You want to retain some crunch.

Use a pan large enough to hold all ingredients. Add oil to a hot pan along with crushed garlic.

Add in steamed broccoli, season with salt & pepper & cook for 7 - 10 mins. Don’t stir too much - allow the broccoli to brown a little.

While broccoli is cooking, remove meat from rotisserie chicken & dice up. Removing the skin will reduce the salt content. Set aside.

Once broccoli is done remove from the pan.

Using the same pan, melt butter & add sliced onion & celery. Cook for 5 -7mins to soften.

When onion & celery are ready, add chicken pieces & cooked broccoli back into the pan.

Add cooked pasta & stir through.

Stir cornflour into milk until dissolved & pour into pan.

Continue to stir as sauce begins to thicken.

Taste - add salt & pepper if required.

Serve in a large casserole dish. If making ahead of time, it can be reheated in the oven. Place some foil over the top to prevent it drying out. It may also require a splash of extra milk stirred through.

Can be served with an easy green salad of your choice.

Chilli Con Carne

Chilli Con Carne

1 Serving 508 Cal

30 Min


• 2 tbsp [34 g] x Brown, Uncooked Rice

• 0.25 medium [30 g] x Fresh Onion

• 1 medium [30 g] x Fresh Celery Stick

• 0.5 medium [70 g] x Fresh Carrot

• 0.25 medium [35 g] x Red, Raw Capsicum/Pepper

• 0.25 cup [45 g] x Kidney, Red Beans

• 1 tsp [5 g] x Olive Oil

• 1 medium [3 g] x Fresh/Jar Garlic Clove

• 100 g x Fresh Beef Mince

• 0.5 tsp [2.5 g] x Ground/Smoked Paprika

• 0.5 tsp [2.5 g] x Cumin

• 0.25 tsp [1.25 g] x Powder Chilli

• 3 tsp [21 ml] x Soy Sauce * [CONTAINS GLUTEN] - Please Use Alternative

• 0.5 cup [125 g] x Canned Tomato

• 0.5 tbsp [10 g] x Greek Natural Yoghurt


Cook rice in salted, boiling water.

Dice onion, celery, carrot & capsicum.

Rinse & drain kidney beans.

Add oil to hot pan. Fry onion & crushed garlic for 1 min.

Add mince to pan & seal.

Sprinkle in paprika, cumin & chilli (make it as hot as you like) & combine well.

Add diced celery, carrot & capsicum & stir through. Cook for another 3 mins.

Next pour in soy sauce & continue stirring.

Allow to cook for approx. 5 mins before pouring in tin tomatoes.

Finally add rinsed & drained kidney beans.

Mix well, season with salt & pepper & cover to simmer for another 10 - 20 mins.

Serve with rice & a dollop of greek yogurt on the top.

This recipe is for a single serve, so you can easily multiply up to feed the family or make extra for the freezer. If you prefer not to have rice with this, it works really well with Zoodles. Use approx. half a zucchini per serve, and create your noodles with a spiraliser.

Hearty Salmon Chowder

Hearty Salmon Chowder

1 Serving

443 Cal

30 Min


• 100 g x Atlantic Salmon

• 1 medium [30 g] x Fresh Celery Stick

• 0.25 medium [30 g] x Fresh Onion

• 0.5 medium [70 g] x Fresh Carrot

• 1 medium [45 g] x Whole Potato, Baby

• 50 g x Broccoli

• 30 g x Drained Corn Kernels

• 2 tsp [10 g] x Light Canola Spread

• 0.5 cup [125 ml] x Skim Milk

• 3 g x Vegetable Stock Cube * [CONTAINS GLUTEN] - Please Use Alternative

• 1.5 tsp [7.5 g] x Cornflour

• 0.5 tsp [0.5 g] x Dried Thyme

• 1 tsp [5 g] x Dried Parsley


If possible remove fish from the fridge 15mins before cooking to get to room temperature. Cut salmon into bite size pieces - remove skin.

Finely slice celery.

Dice onion.

Slice carrot into thin rounds.

Cut potato into small cubes.

Cut broccoli into small florets.

Drain corn.

Lightly steam potato & carrot to speed up cooking process. Drain.

Melt spread in a saucepan & add celery & onion to soften for approx. 3 - 5 mins.

Whisk together milk, an equal amount of water, stock & cornflour.

Add to pan with celery & onion. Bring to the boil, then reduce to a simmer.

When sauce begins to thicken stir through thyme & parsley.

Add in potato, carrot, broccoli & corn.

Stir through salmon pieces.

Season with salt & pepper

Continue to simmer - stirring occasionally - for approx. 10 - 15 mins, or until fish is cooked through & vegetables are tender.

This recipe is for a single serve, so you can easily multiply up to feed the family or make extra for the freezer.

Lasagne with Spinach & Ricotta

Lasagne with Spinach & Ricotta

1 Serving

584 Cal

30 Min


• 0.5 tsp [2.5 g] x Olive Oil

• 0.25 medium [30 g] x Fresh Onion

• 0.5 medium [1.5 g] x Fresh/Jar Garlic Clove

• 150 g x Fresh Beef Mince

• 0.5 medium [70 g] x Fresh Carrot

• 0.5 medium [15 g] x Fresh Celery Stick

• 0.5 tsp [2.5 g] x Dry Leaves Oregano

• 0.5 tsp [2.5 g] x Dry Leaves Basil

• 0.5 tbsp [12.5 g] x Tomato Paste

• 0.5 tsp [3 g] x Honey

• 0.5 cup [125 g] x Canned Tomato

• 100 g x Spinach, Chopped Frozen

• 80 g x Reduced Fat Cheese Ricotta

• 28 g x Corn Tortilla * [CONTAINS GLUTEN] - Please Use Alternative

• 0.75 tbsp [6 g] x Grated Parmesan Cheese


Preheat oven to 180º.

Add oil to hot pan & soften diced onion & minced garlic.

Add in mince & brown.

Next add finely diced carrot & celery to soften for approx. 5 mins.

Stir in dried herbs, tomato paste & honey.

Pour in tin tomato.

After a few mins reduce heat to a simmer & leave to reduce while you prepare spinach.

Defrost frozen spinach in the microwave & drain out liquid well.

In a bowl combine drained spinach, ricotta, salt & pepper. Stir well.

Once bolognese mince is ready, assemble lasagna in an oven proof dish. Start with a layer of mince, then a layer of the ricotta mix. Use your tortilla instead of pasta, & place as the next layer. Just cut the tortilla & arrange to fit the dish you're using.

Repeat the process of layering making sure you finish with ricotta on the top.

Finally sprinkle parmesan oven the top & put in the over to melt cheese & heat through completely. Approx. 5 - 10 mins

This is a wonderful family meal and one of our Strictly You favourites. It can be multiplied up into a big batch and frozen. You can also make the mince element alone- leave out the spinach, ricotta & tortilla - as a bolognese if you don’t have the other ingredients available.

Sweet Potato & Tuna Patties with Tartar Sauce

1 Serving

420 Cal

20 Min


• 200 g x Fresh Sweet Potato

• 100 g x Broccoli

• 0.25 cup [25 g] x Peas

• 95 g x in Springwater Tuna

• 0.5 tsp [2.5 g] x Ground/Smoked Paprika

• 0.25 tsp [1.25 g] x Garlic Powder

• 3.5 tsp [17.5 ml] x Fresh/Bottle Lemon Juice

• 10 g x Raw Spring Onion

1 tsp [5 g] x Olive Oil

• 3 tbsp [60 g] x Greek Natural Yoghurt

• 0.25 medium [0.75 g] x Fresh/Jar Garlic Clove

• 1.5 tsp [7.5 g] x Mustard Dijon * [CONTAINS GLUTEN] - Please Use Alternative

• 30 g x Pickled Dill Cucumbers


Peel & cut sweet potato into cubes. Cut broccoli into florets.

Steam potato, broccoli & peas, remembering that the potato will take the longest.

Once vegetables are tender, separate sweet potato into a bowl.

Keep peas & broccoli warm while preparing the rest of the meal.

Drain tin tuna, break up & add to sweet potato.

Next add salt, pepper, paprika, garlic powder, half of your lemon juice & finely chopped spring onion.

Use a potato masher to combine these ingredients well.

Use your hands to roll mixture into tight balls, then lightly press to form patties.

Add olive oil to a hot pan & seal patties for a minute or so each side. Try to only turn once. All the ingredients are cooked, so you're just getting a golden crust & heating the patties through.

To make your tartar sauce, combine in a small bowl, Greek yoghurt, remaining lemon juice, crushed garlic, Dijon mustard, finely chopped dill cucumbers & a pinch of salt. Stir well.

Serve patties, steamed peas & broccoli with your sauce on the side. Add salt &pepper to veg if you like.

This recipe includes peas and broccoli on the side, however you could make up a batch of just the tuna patties and freeze them for the future if you needed to.


Team SY x