Do you ever feel like you run out of things to eat and you end up feeling upset about it, or is that just me?
When it comes to creating a meal plan, don’t be strict with yourself and feel as though you have to force yourself to follow each step. There are probably some days that you’re not in the mood for Tuna Pasta Salad for your lunch and you want to eat a Chicken Pasta Salad, by all means go ahead. A meal plan is just a guide, so you don’t have to waste your own time, trying to figure out what the best thing is required for you to eat. If you’re training it is good to try and follow a meal plan, this way you know you are eating on time and you’re eating the right kinds of food. You’ll realise when you follow a meal plan, you are less likely to skip meals and you won’t feel hungry or feel the need to snack one extra foods.
Today’s recipe is a Cajun Chicken, Chargrilled Peppers, Roasted Tomatoes and Caramelised onion Tart, which you can pair with some sweet potato fries and a leafy green salad.
I hope you enjoy making and eating this tasty meal, also don’t forget to update me on any of my recipes you make, I genuinley love hearing about it all.
- 200g Flour
- 10g Ground Flaxseeds
- 1tsp Chia Seeds
- 100g Butter (quartered)
- 1tsp Mixed Herbs
- 4 Tsps of Ice Cold Water
- 2 tbsp Cajun Spice Mix (I got my little jar from Aldi)
- Chilli Flakes
- Salt to taste
- Half of a Red, Yellow & Green Pepper
- 9 Vine Cherry Tomatoes
- 75g Sweet Corn
- 4 Garlic Cloves Crushes
- 2 Small Red Onions (Sliced & Caramelised)
- 200g Small Slices of Chicken Breast
- Handfull of Basil finely chopped
- Olive Oil
Prepare the Shortcrust Pastry Tarts
Make the dough with the flour, ground flaxseeds, chia seeds, salt, mixed herbs and butter, then slowly add the water until it forms a dough.
Wrap the dough in with fingertips on a floured surface. Place the dough in cling film and rest for 30mins.
Roll out pastry and place in 8 mini tart trays and bake for 8 minutes with baking beans. Remove the baking beans and make for another 8 mins or until golden and cooked through at 180 degrees.
Prepare the Filling
Tenderize chicken overnight in buttermilk or yoghurt which is optional.
If you tenderise the chicken before hand then rinse off the milk/youghurt and then marinate in cajun spice mix, chilli flakes 1-2hours.
Grill chicken over metal slab with a drizzle of olive oil for 5-8 minutes. Then add another drizzle of olive oil and cook further for 7 minutes.
Roast tomatoes mixed with crushed garlic and pinch of salt for 20 mins at 170 degrees and then another 30 minutes at a reduced heat.
Grill peppers over high flame until every part of the skin has gone black. Then immediently place peppers in foil and sit for 5-10 minutes. Once peppers have softened wipe the char grilled skin of with a little water and then slice peppers thinly.
Mix the chargrilled peppers, roasted tomatoes, caramelised onions, basil and sweetcorn in a bowl
Fill each tart with the Cajun Chicken and the mixed veg filling, then pop them into the oven for another 8-10 minutes.
Serve with sweet potato fries and some green leafy salad.
Sincerely Sophs x