Brittany McCrystal Fit Online Coaching

Thai Beef Pad See Ew

Serves: 4 | 530 cals | 42 protein

Beef Marinade
-500g lean rump steak or sirloin, thinly sliced
-1 tbsp oyster sauce
-1 tbsp light soy sauce
-1 tsp dark soy sauce
-1 tsp sweetener
-½ tsp black pepper powder
-¼ tsp baking soda
-2 garlic cloves, minced

Sauce
-2 tbsp oyster sauce
-1 tbsp sweet soy sauce (Kecap Manis)
-1 tbsp dark soy sauce
-1 tbsp light soy sauce
-1 tsp fish sauce
-½ tsp pepper powder

Stir Fry
-400g fresh wide rice noodles
-2 bunches Chinese broccoli (g*i lan)
-2 whole eggs
-200g egg whites
-1 tsp avocado oil
Optional: chilli flakes to serve

Method
1. In a bowl, combine the beef with the oyster sauce, soy sauces, brown sugar, black pepper, baking soda and garlic. Mix well and set aside for at least 20 minutes while you prepare the remaining ingredients.
2.Trim the ends and peel the thick outer layer from the larger stems if needed. Slice the stems on a diagonal into thin pieces and roughly chop the leafy tops. Keep the stems and leaves separate as they’ll cook at different speeds.
3. Gently separate the fresh rice noodles with your hands. If they’re sticking together, microwave them for 20–30 seconds first to loosen them
4.In a small bowl, whisk together the oyster sauce, sweet soy sauce, dark soy sauce, light soy sauce, fish sauce and white pepper.
5. Heat a large wok or frying pan over high heat. Add the oil and cook the beef for 1–2 minutes until nicely browned but not fully cooked through. Remove from the pan and set aside.
6. Add the Chinese broccoli stems to the hot pan and stir-fry for 1 minute.
7. Add the Eggs
Push everything to one side of the pan. Pour in the eggs and egg whites and gently scramble until they’re around 80% cooked.
8. Bring it Together
Add the rice noodles and prepared sauce. Toss everything together gently, allowing the noodles to caramelise slightly
Return the beef to the pan and continue tossing until the beef is cooked through and everything is evenly coated.

Tip: Don’t skip the baking soda! It’s the secret to that ridiculously tender, restaurant style beef

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High Protein Crispy Chicken Shawarma Wraps

Makes: 4 wraps
Calories: 525 kcal
Protein: 42g
Carbohydrates: 34g
Fat: 20g

Ingredients

Chicken
500g skinless chicken breast, sliced thinly
100g light Greek yoghurt
Juice of ½ lemon
3 cloves garlic, minced
2 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp oregano
1 tsp ground coriander
½ tsp cumin
¼ tsp cayenne pepper (optional)
1 tsp salt

Crispy Coating
1 tbsp tomato paste
1/2 tbsp tomato sauce
1 tbsp avocado oil

Garlic Sauce

200g Plain yoghurt
1 tbsp light mayonnaise
1 tsp lemon juice
2 garlic clove, crushed
Pinch of salt

To Assemble

4 Mission Carb Balance wraps
200g frozen shoestring fries, cooked until golden and crispy
1/2 cup cherry tomatoes, diced
½ red onion, thinly sliced
Pickles, sliced

Method

1.In a large bowl, combine the Greek yoghurt, lemon juice, garlic, smoked paprika, garlic powder, onion powder, oregano, coriander, cumin, cayenne, salt and pepper. Add the chicken and mix until well coated. Marinate for at least 30 minutes, or overnight if you have time.

2.Cook the chicken on a medium pan over medium heat.
While the chicken cooks, stir together the tomato paste, smoked paprika and chilli flakes and oil in another pan on low heat, set aside.

3.Cook the shoestring fries according to the packet until crispy.
To make the garlic sauce, simply mix together the Greek yoghurt, light mayonnaise, lemon juice, garlic, garlic powder and a pinch of salt until smooth.

4.Warm the Mission Carb Balance wraps for 20–30 seconds. Spread over the garlic sauce, then layer with the shawarma chicken, shoestring fries, tomato, red onion and pickles. Roll tightly, coat with the red sauce and cook on each side until crispy.

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High Protein Pan Fried Chicken Dumplings 🥟

Makes: 20 dumplings
serves 2 | 441 cals | 31g protein

Ingredients

200g chicken thigh, ground into mince
20 round dumpling wrappers
¾ cup napa cabbage, finely shredded
2 spring onions, finely sliced
2cloves garlic, minced
1-inch piece fresh ginger, grated
1 tbsp soy sauce
1 tbsp oyster sauce
1 tsp sesame oil
1/2 chicken chicken stock powder
1/4 tsp white pepper
1/2 cup chicken stock jelly, cut into small cubes (see below)

Chicken Stock Jelly
1/2 cup chicken stock
1 tsp powdered gelatin

Method

1.To make the chicken stock jelly, whisk the powdered gelatin into warm chicken stock until completely dissolved. Pour into a shallow container and refrigerate until firm. Once set, cut into small cubes.
2.Add the ground chicken thigh ( I blended mine into mince using a food processor), napa cabbage, spring onions, garlic, ginger, soy sauce, oyster sauce, sesame oil, chicken stock powder and white pepper to a large mixing bowl. Gently fold through the diced chicken stock jelly, being careful not to break it up too much.
3.Place approximately 1 tablespoon of filling into the centre of each dumpling wrapper. Lightly wet the edges with water, fold over the filling and seal, pleating the edges if desired.
4.Heat a non-stick frying pan over medium heat with a light drizzle or spray of oil. Arrange the dumplings in a single layer and cook for 3–4 minutes, or until the bottoms are golden and crispy.
5.Pour ⅓ cup of water into the pan, immediately cover with a lid and steam for 10 minutes. Remove the lid and continue cooking for 1–2 minutes until the remaining water has evaporated and the bottoms are crispy ag*in.
6.Serve immediately with your favourite dumpling dipping sauce.

Tip: These freeze beautifully. Freeze the uncooked dumplings in a single layer until firm, then transfer them to a freezer-safe bag. Cook straight from frozen, simply adding an extra 2–3 minutes to the steaming time.

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High Protein Lasagna Jacket Potatoes

Serves: 4 | 479 cals | 42 Protein

Ingredients
-4 Zerella Spud Lite potatoes (approximately 250g each)
-Olive oil spray
-Salt

Quick Bolognese

-500g lean beef mince
-1 brown onion, finely diced
-2 cloves garlic, minced
-500g tomato passata
-2 tbsp tomato paste
-1 tsp Italian herbs
-1 tsp garlic powder
-Salt & pepper, to taste

Light White Sauce

-20g light butter
-20g plain flour
-2 cups (500ml) light milk
-Salt & pepper

Potato Filling

-Scooped potato flesh
-2 tbsp light milk
-2 tbsp grated Parmesan
-2 spring onions, finely sliced

Topping
* ½ cup (30g) light tasty cheese, grated

Method

1. Cook the potatoes: Spray the potatoes with olive oil and season with salt. Air fry at 180°C for 25–35 minutes, or until fork tender.
2. Make the bolognese: While the potatoes cook, spray a large pan with olive oil. Cook the onion for 3–4 minutes until softened, then add the garlic and cook for another minute. Add the beef mince and cook until browned. Stir through the tomato paste, passata, Italian herbs, garlic powder, salt and pepper. Simmer for 15–20 minutes until thick and rich.
3. Make the white sauce: Melt the light butter in a saucepan over medium heat. Stir in the flour and cook for 1 minute. Slowly whisk in the light milk until smooth. Continue whisking until the sauce thickens. Season with salt and pepper.
4. Prepare the potatoes: Slice each potato in half and carefully scoop out most of the flesh, leaving a small border to hold its shape. Place the potato flesh into a bowl and mash with the milk, Parmesan, spring onion, salt and pepper until smooth and creamy.
5. Assemble: Spoon the mashed potato back into each potato skin. Top with the bolognese, spoon over the white sauce, then finish with the remaining grated cheese.
6. Bake: Bake at 200°C for 10–15 minutes, or until the cheese is melted, golden and bubbling.

From cabbage soup to Masterchef 🤯

Hello!! to everyone new here I thought I’d share my story that no one asked for 🥴

I guess struggling my entire 20s with the thing that couldn’t get me out of bed some mornings was indeed the best thing that had ever happened to me.