Gemma Powell - NEW Cycle 3 - 14152562020

Method Soak the split peas in a large bowl of cold water for 1 hour. Drain then tip into a heavy-based saucepan with the turmeric and salt. Pour in the boiling water and crumble in the half a stock cube, bring to the boil then simmer gently for 1 hour until the split peas are soft and almost all of the liquid has been absorbed. Allow the split peas to cool before pouring into a liquidiser and blending until smooth; add a little water if needed. Return to the pan, stir through the mustard and warm through gently. Meanwhile preheat the oven to 200ºC. Lay the sausages on a roasting tray and roast for 20–25 minutes, turning occasionally. Whilst the sausages are cooking, make the gravy. Melt the butter in a saucepan, add the onion and cook gently for 10 minutes until softened. Stir in the gravy granules and boiling water and cook for 2 minutes until thickened. Meanwhile bring a small pan of water to the boil, add the peas and cook for 5 minutes. Drain thoroughly. Serve the sausages with the mustard mash, gravy and peas. Tip The mash takes a while to make but is totally worth it. It freezes really well so make double or triple the recipe then freeze in batches. If you spoon it into freezer bags then press flat and freeze, they’ll defrost really quickly and you can have a meal on the table in no time. Carb refuel meals - training days 51

Good on the go Turkey club bagel Serves 1 1 medium egg 120g turkey breast Salt and pepper 1 rashers lean smoked back bacon 20g yoghurt, such as Greek, natural or soya 1 tsp Dijon mustard 1 plain bagel, split and toasted 1 tomato, sliced 2 leaves baby gem or cos lettuce, torn Carb refuel meals - training days 52

Method Preheat the grill to high. Boil the egg for 6 minutes then drain and leave to cool. Peel, slice then set aside. Season the turkey with salt and pepper and grill for 4–5 minutes on each side until cooked through then set aside to rest. Whilst the turkey rests, grill the bacon until crisp. Mix together the yoghurt and mustard and spread over the cut sides of the bagel. Thinly slice the turkey then layer up with the bacon, sliced egg, tomato and lettuce. Tip If you’re making this to take away for lunch, get ahead and cook the egg, turkey and bacon the night before. Carb refuel meals - training days 53

Family friendly Spicy chickpea stew with cod Serves 1 11/2 tsp olive oil 1/2 red onion, peeled and finely sliced 1/2 red pepper, deseeded and sliced 1 clove garlic, peeled and crushed 2 tsp tomato puree 1/2 tsp smoked paprika or a good pinch of chilli flakes 165g tinned chopped tomatoes 165g tinned chickpeas (drained weight) Small bunch of basil, leaves torn Salt and black pepper 165g piece skinless cod fillet Green salad to serve Carb refuel meals - training days 54

Method Preheat the oven to 200ºC and cut a large square sheet of greaseproof paper. Heat the oil in a frying pan over a medium heat, add the onion, pepper and garlic and cook gently for 5 minutes until softened. Stir in the tomato puree and paprika, fry for a minute then increase the heat and add the tomatoes. Cook for a couple of minutes then pour in the chickpeas and cook for a further 2–3 minutes. Stir in the basil and season to taste. Spoon the bean mixture into the centre of the square of paper and lay the cod on top. Fold one half of the paper over the top of the fish and fold the edges inward to make a neat parcel. Lay the parcel on a baking tray and cook in the oven for 15 minutes. Unwrap the parcels and serve with a simple green salad. Tip If you want to get ahead you can make the chickpea stew in advance then chill until needed. Then it’s just a case of assembling the parcel and baking in the oven. Carb refuel meals - training days 55

Quick and easy Beef ho fun Serves 1 120g sirloin steak, trimmed of fat, thinly sliced 10g oyster sauce 2 tsp light soy sauce 1 tsp cornflour 50g flat rice noodles 11/2 tsp sesame oil 1/2 onion, peeled and finely sliced 40g beansprouts 75g pak choi, leaves separated Carb refuel meals - training days 56

Method Put the beef into a bowl, stir in the oyster sauce, soy sauce and cornflour then set aside to marinate for 10-15 minutes. Meanwhile soak the noodles according to the packet instructions then drain and rinse under cold running water. Heat half of the oil in a wok over a high heat, add the onions and fry for 2-3 minutes until softened. Remove from the wok with a slotted spoon and transfer to a warm plate. Add the remaining oil to the wok then stir-fry the beef for 2-3 minutes over a high heat. Return the onions to the pan then add the noodles. Fry for a minute then add the beansprouts, pak choi and a splash of water. Cook for a minute then tip into a bowl and get stuck in straight away. Carb refuel meals - training days 57

Good for freezing Minestrone 58 Serves 1 11/2 tsp olive oil 1/2 onion, peeled and finely chopped 1 carrot, peeled and chopped 1 stick celery, chopped 1 tomato, diced 2 tsp tomato puree 1 vegetable stock cube 300ml boiling water 80g dried macaroni or other short pasta 50g sweet potato, diced 80g tinned borlotti or kidney beans (drained weight) 80g kale or cabbage, shredded 10g finely grated parmesan Carb refuel meals - training days

Method Heat the oil in a deep saucepan, add the onion, carrot and celery and fry gently for 5 minutes until soft. Stir in the tomato and tomato puree, cook for a couple of minutes then crumble in the stock cube. Pour in the boiling water then bring to the boil. Add the pasta and sweet potato and simmer for 5 minutes. Add the beans and kale and cook for a further 3–4 minutes until the pasta and sweet potato are cooked through. Pour into a warmed soup bowl, scatter over the parmesan and serve. Alternative ingredients To make this dairy-free, swap the parmesan for an extra 40g of tinned borlotti beans. Tips This recipe is great for batch cooking. Make double or triple the recipe of the sauce (without the parmesan) then divide into portions and freeze some for later use. The best way to freeze this dish is to leave it to cool completely then spoon portions into individual freezer bags. Lay on a tray and freeze flat. Carb refuel meals - training days 59

Quick and easy Vegetarian pad thai 60 Serves 1 50g flat rice noodles 1 tbsp tamarind paste 10g maple syrup 11/2 tsp fish sauce or light soy sauce Pinch chilli flakes 11/2 tsp coconut oil 155g smoked tofu, diced (drained weight) 20g spring onions 1 clove garlic, peeled and crushed 30g beansprouts Juice of 1/2 lime 5g unsalted roasted peanuts, roughly crushed Carb refuel meals - training days

Method Soak the noodles according to the packet instructions then drain and rinse under cold running water. Meanwhile whisk together the tamarind paste, maple syrup, fish sauce or soy sauce and chilli flakes together in a small bowl and set aside. Heat the oil in a wok over a high heat, add the tofu and fry for 2-3 minutes until golden. Add the spring onions and garlic and fry for a couple of minutes until softened. Add the drained noodles, fry for a couple of minutes then add the sauce mixture. Cook for a couple of minutes then add the beansprouts, give everything a quick toss together and remove from the heat. Tip everything into a serving bowl, squeeze the lime juice over and scatter over the peanuts. Carb refuel meals - training days 61

Family friendly Mean green pasta Serves 1 11/2 tsp olive oil 1/2 white onion, peeled and finely chopped 1 clove garlic, peeled and crushed 120g frozen peas 60g baby leaf spinach Small bunch of basil 75g dried pappardelle or tagliatelle 10g hard cheese, finely grated Green salad, to serve Carb refuel meals - training days 62

Method Heat the oil a shallow, heavy-based saucepan. Add the onion and garlic and fry gently for 3-4 minutes until soft. Add the peas, fry for a minute then pour over enough boiling water to cover. Simmer for 3-4 minutes then pour into a liquidiser. Add the spinach and basil then blend to a rough paste. Meanwhile cook the pasta according to the packet instructions then drain. Toss with the sauce then serve with cheese and a simple green salad. Carb refuel meals - training days 63

Quick and easy Bean tacos with chilli salsa Serves 1 1 tomato 1/2 red onion, peeled and finely chopped 1/2 red chilli, deseeded and finely chopped 1 clove garlic, unpeeled Small bunch of coriander, chopped Juice of 1 lime Salt and pepper 205g tinned mixed beans, drained 11/2 tsp chipotle paste 1/2 tsp ground cumin 2 small corn tortillas 30g feta, crumbled Carb refuel meals - training days 64

Method Preheat the oven to 220ºC. Put the tomato, onion and chilli onto a baking tray and roast for 10 minutes until blistered and softened. Peel the garlic then put into a food processor with the remaining roasted vegetables. Add half of the coriander and half of the lime juice, season with salt and pepper then blend until smooth. Meanwhile combine the beans, chipotle paste and ground cumin in a small saucepan, add a splash of water and simmer for 5 minutes until thickened. Roughly mash half of the beans with a fork, stir in the remaining lime juice and season to taste. Warm the tortillas under the grill until crisp, spread with the beans and top with the salsa. Scatter over the feta and the rest of the coriander and serve. Carb refuel meals - training days 65

Good for batch cooking Spicy protein burger Serves 1 155g tinned black beans or kidney beans, drained 10g protein powder, unflavoured 11/2 tsp chipotle paste 30g gram flour (chickpea flour) 1 egg white Small bunch of coriander, chopped Salt and pepper 2 tsp olive oil Burger bun 30g light mayonnaise 2 leaves baby gem lettuce 2 slices white or red onion Carb refuel meals - training days 66

Method Tip the beans, protein powder, chipotle paste, gram flour, egg white and coriander into a food processor, season with salt and pepper then blend to a coarse paste. Tip the mixture onto a board and shape into a thick patty. Heat the oil in the frying pan, add the burger and cook for 3-4 minutes on each side until golden. Spread the inside of the burger bun with the mayonnaise, lay the burger on top and top with lettuce leaves and onion. Carb refuel meals - training days 67

Good for batch cooking Chicken arrabiata with penne Serves 1 11/2 tsp olive oil 100g skinless chicken breast, sliced into thin strips Salt and pepper 1/2 red onion, peeled and finely sliced 1/2 red pepper, deseeded and sliced 1/2 red chilli, sliced 1 clove garlic, peeled and crushed 1 tsp brown sugar 205g tinned chopped tomatoes 20g pitted black olives, sliced 50g dried penne Small bunch of basil, leaves torn Carb refuel meals - training days 68

Method Heat half of the oil in a large saucepan, season the chicken with salt and pepper then fry in batches until golden brown. Remove from the pan and set aside. Heat the remaining oil, add the onion, pepper and chilli and fry for 5 minutes until soft. Add the garlic, fry for a minute then add the sugar, tomatoes and olives. Simmer for 10 minutes then return the chicken to the pan and cook for a further 5 minutes. Meanwhile cook the pasta according to the packet instructions and drain. Add the pasta to the sauce along with the basil, stir to combine and serve. Tips This recipe is great for batch cooking. Make double or triple the sauce without the pasta or basil (basil will turn black if frozen) then divide into portions and freeze some for later use. The best way to freeze the sauce is to leave it to cool completely then spoon portions into individual freezer bags. Lay on a tray and freeze flat. Carb refuel meals - training days 69

Good on the go Tuna nicoise 70 Serves 1 1 medium egg 205g new potatoes, halved 70g green beans, trimmed 1 tomato, quartered 1 baby gem lettuce, leaves separated 30g pitted black olives 1 tsp olive oil 1 tsp white wine vinegar 1 tsp grain mustard or Dijon mustard 1/2 clove garlic, peeled and crushed Salt and pepper 155g tuna steak 1/2 thick slice bread Carb refuel meals - training days

Method Boil the egg for 5 minutes then drain, run under cold water and peel when cool enough to handle. Set aside whilst you make the rest of the salad. Bring a large pan of water to the boil, add the potatoes and cook for 8 minutes. Add the beans, cook for a further 3 minutes then drain. Tip the potatoes and beans into a large bowl, leave to cool slightly then add the tomato, lettuce and olives. In a separate bowl, whisk together the oil, vinegar, mustard and garlic with a pinch of salt and pepper, then pour over the salad and toss to coat. Heat a griddle pan over a high heat and sear the tuna for a couple of minutes on each side or until cooked to your liking. Set aside to rest for a minute. Toast the bread on the hot griddle then tear into chunks and add to the salad. Tip the salad into a serving bowl, slice the tuna and arrange on top. Half the egg, add to the salad and serve. Carb refuel meals - training days 71

Reduced carb meals Anytime

Quick and easy Breakfast omelette Serves 1 11/2 tsp olive oil 2 rashers lean smoked back bacon 155g Portobello mushrooms, thickly sliced 3 medium eggs 35g low-fat crème fraîche Salt and pepper Small bunch of chives, finely chopped 1 slice wholemeal bread, toasted Reduced carb meals - anytime 73

Method Preheat the grill to high. Heat half of the oil in a frying pan, add the bacon and fry for 5 minutes until crisp. Remove from the pan with a slotted spoon, roughly chop then set aside. Meanwhile grill the mushrooms for 7–8 minutes until softened. Whisk together the eggs, crème fraîche and a pinch of salt and pepper until smooth. Heat the remaining oil in the pan, pour in the egg mixture and cook gently, pulling the sides of the mixture in from the edges of the pan. When the omelette is nearly set, scatter over the cooked bacon, mushrooms and chives in an even layer. Carefully fold the omelette in half then slide onto a plate. Serve with toast. Reduced carb meals - anytime 74

Quick and easy Super green smoothie Serves 1 30g mixed seeds 100ml skimmed milk 20g vanilla protein powder 15g almond butter 1 kiwi, peeled and chopped Handful of baby leaf spinach Handful of ice Reduced carb meals - anytime 75

Method Combine everything in a liquidiser and blend until smooth. Alternative ingredients To make this nut-free, swap the almond butter for the same amount of extra seeds. Reduced carb meals - anytime 76

Longer recipe Butternut squash rosti with smoked salmon Serves 1 11/2 tsp olive oil 1/2 onion, peeled and grated 11/2 tsp plain flour 205g butternut squash, grated 1 medium egg, beaten Salt and pepper 1 tsp butter 1 medium egg 65g smoked salmon 2 tsp low-fat crème fraîche Pinch of chopped chives Reduced carb meals - anytime 77

Method Heat half of the oil in a small non-stick frying pan, add the onion and fry for 3–4 minutes until soft. Add the flour and cook for a couple of minutes then tip into a large bowl. Add the squash, beaten egg and a pinch of salt and pepper and stir to combine. Divide into three equal balls. Heat the remaining oil and the butter in the frying pan, add the balls of squash mixture and press each down to flatten into thick discs. Cook over a low heat for 8–10 minutes then carefully flip over with a fish slice and cook for a further 8–10 minutes until golden brown and crisp. Meanwhile poach the egg in a pan of simmering water for 3 minutes then drain. Turn the rosti out onto a plate and top with the smoked salmon, poached egg and crème fraîche. Finish with a few chives and serve. Reduced carb meals - anytime 78

Quick and easy Scrambled eggs with chard and feta Serves 1 1 tsp olive oil 1 clove garlic, peeled and crushed 50g cherry tomatoes, halved 155g chard, stalks chopped, leaves roughly torn Pinch chilli flakes Salt and pepper 1 tsp butter, softened 3 large eggs 60g yoghurt, such as Greek, natural or soya 35g feta, crumbled Reduced carb meals - anytime 79

Method Heat the oil in a frying pan, add the garlic, tomatoes and chard stalks and fry for 3-4 minutes until softened. Add the chard leaves and chilli flakes, fry for a minute until the leaves are wilted the remove from the heat and season to taste. Melt the butter in a non-stick pan, add the eggs and cook gently until lightly scrambled. Remove from the heat and fold in the yoghurt. Serve the eggs with the chard and feta. Reduced carb meals - anytime 80

Quick and easy Avocado and berry smoothie Serves 1 55g avocado 30g protein powder 195ml unsweetened almond milk 60g blueberries 50g raspberries 20g almonds, flaked, whole or ground 50g yoghurt, such as Greek, natural or soya Reduced carb meals - anytime 81

Method Mega simple; just combine everything in a liquidiser and blend until smooth. Alternative ingredients To make this nut-free, swap the almond milk for the same amount of another milk (e.g. soya). The almonds can be swapped for an additional 45g of avocado or for 20g of seeds such as chia or ground flaxseed. Reduced carb meals - anytime 82

Good for batch cooking Spiced pecan granola Makes 8 portions 95g smooth peanut butter 30g maple syrup 2 egg whites 2 tsp vanilla extract 1 tsp ground mixed spice Pinch salt 155g rolled oats 110g mixed seeds 185g pecan nuts, roughly crushed 145g yoghurt, per serving Reduced carb meals - anytime 83

Method Preheat the oven to 160°C. Combine the peanut butter, maple syrup, egg whites, vanilla extract, mixed spice and salt in a bowl and whisk until smooth. Add the oats, seeds and pecans and stir until everything is coated evenly. Spread the mixture in an even layer over the bottom of a large non-stick roasting tray then bake for 35 minutes, stirring occasionally, until crisp. Remove from the oven, leave to cool, then use your hands to crush the mixture into small pieces. Serve with the yoghurt. Tip Kept in an airtight container, the granola will last up to 3 weeks. Reduced carb meals - anytime 84

Quick and easy Low-carb coconut granola Makes 7 servings 155g rolled oats 95g mixed seeds 95g pecan nuts, roughly chopped 95g coconut chips 115g unsweetened apple sauce 45g coconut oil, melted 50g honey Pinch of salt 105g raisins 105g dried apricots, roughly chopped 75g yoghurt, such as Greek, natural or soya (per serving) Reduced carb meals - anytime 85

Method Preheat the oven to 160°C. Combine the rolled oats, mixed seeds, pecan nuts and coconut chips in a large bowl. Stir together the apple sauce, coconut oil, honey and salt in a separate bowl then pour over the dry ingredients and toss to coat. Tip everything into a large roasting tray then pat down the ingredients to form an even layer. Bake for 20 minutes, stirring occasionally, until golden and crisp. Remove from the oven, stir through the dried fruit and leave to cool. This recipe will make 7 portions so weigh the whole batch and divide by 7 to calculate how much you should eat for one meal. Serve the granola with the yoghurt and store the rest in an airtight container. Alternative ingredients To make this nut-free, swap the pecans for the same amount of seeds, such as pumpkin. Tip Kept in an airtight container, the granola will last up to 3 weeks. Reduced carb meals - anytime 86

Quick and easy Croque Monsieur Serves 1 2 tsp Dijon mustard 2 slices wholemeal bread 50g good-quality thick-cut ham (roughly 1 slices) 35g mature cheddar, grated 1 tsp butter, softened 60g yoghurt, such as Greek, natural or soya Salt and pepper Green salad, to serve Reduced carb meals - anytime 87

Method Preheat the grill to high. Spread the mustard over the two slices of bread then make a sandwich with the ham and half of the cheese. Spread the butter over the outside of the sandwich then lay in a dry non-stick frying pan and cook for 2–3 minutes on each side until toasted and golden brown. Slide the sandwich onto a baking tray, spread the yoghurt over the top then sprinkle over the remaining cheese. Season with salt and pepper then slide under a hot grill for a couple of minutes until the cheese has melted and starts to turn golden. Serve with a simple green salad. Reduced carb meals - anytime 88

Good on the go Low-carb bacon and egg muffins Makes 4 portions 155g self-raising flour 75g protein powder, unflavoured 1 tsp baking powder 1/2 tsp salt 1/2 tsp black pepper 4 rashers cooked, lean, smoked back bacon, finely chopped 140g mature cheddar, grated 4 large eggs 215ml skimmed milk 25g finely grated parmesan Reduced carb meals - anytime 89

Method Preheat the oven to 200ºC. Sift the flour, protein powder, baking powder, salt and pepper into a bowl then stir in the bacon. Add the remaining ingredients then stir to combine. Divide the mixture between a 12-hole muffin tin lined with paper cases. Bake for 12 minutes until risen and golden then remove from the oven and leave to cool slightly. Tips If you plan on freezing the muffins, remove the paper cases then wrap individually in clingfilm before freezing. Reduced carb meals - anytime 90

Quick and easy Cherry Bakewell smoothie Serves 1 100ml skimmed milk 80g pitted cherries 40g yoghurt, such as Greek, natural or soya 30g almond butter 20g vanilla protein powder 10g ground flaxseed 1/2 tsp vanilla bean paste Handful of ice Reduced carb meals - anytime 91

Method Mega simple; just combine everything in a liquidiser and blend until smooth. Alternative ingredients To make this nut-free, the almonds can be swapped for the same amount of additional seeds such as ground flaxseed. To make this dairy-free, swap the skimmed milk for the same amount of another milk (e.g. soya or almond). Reduced carb meals - anytime 92

Quick and easy Chia and almond bowl Serves 1 100ml reduced-fat tinned coconut milk 20g rolled oats 20g chia seeds 25g chocolate or vanilla protein powder 1 tbsp yoghurt, such as Greek, natural or soya 125g plums (roughly 2), stoned and cut into wedges 2 tsp honey 1/2 tsp mixed spice 10g toasted flaked almonds Reduced carb meals - anytime 93

Method Stir together the coconut milk, oats, chia seeds, protein powder and yoghurt and set aside to soak for at least 15 minutes. Meanwhile combine the plums, honey, mixed spice and a splash of water in a small pan. Set over a medium heat and bring to a gentle simmer then cook for 8–10 minutes until softened. Set aside to cool. Pour the coconut mixture into a bowl, spoon over the plums and top with the almonds. Alternative ingredients To make this nut-free, swap the flaked almonds for the same amount of seeds, such as pumpkin. Tips You can make the chia and coconut mixture the night before. Chia seeds thicken as they stand so you may need to loosen the mixture slightly with a splash of water. The plums can also be cooked in advance and kept in the fridge for up to 3 days. Reduced carb meals - anytime 94

Quick and easy Bacon and avocado breakfast tacos Serves 1 2 rashers lean smoked back bacon 11/2 tsp butter 3 medium eggs Salt and pepper 2 mini corn tortillas (50g) 35g avocado, peeled, pitted and sliced Small bunch coriander, finely chopped Chilli sauce (optional) Reduced carb meals - anytime 95

Method Preheat the grill to high, grill the bacon for a couple of minutes on each side until crisp then chop into small pieces. Melt the butter in a non-stick pan, add the eggs and cook gently until scrambled. Fold in the chopped bacon and season to taste. Heat the tortillas in a dry frying pan then lay on a plate. Divide the eggs between the tortillas, top with the avocado, coriander and chilli sauce, if using. Reduced carb meals - anytime 96

Good on the go Chargrilled chicken with lentil, pepper and rocket salad Serves 1 155g skinless chicken breast 11/2 tsp olive oil Salt and pepper 1/2 red pepper, deseeded and sliced 90g cooked lentils (30g uncooked) 75g cherry tomatoes, halved 45g avocado, sliced 1 tsp Dijon mustard or grain mustard 2 tsp sherry vinegar or red wine vinegar Zest of 1 lemon Small bunch of parsley, chopped Handful of rocket Reduced carb meals - anytime 97

Method Preheat a griddle pan over a high heat. Lay the chicken between two sheets of clingfilm then bash with a rolling pin to flatten. Drizzle over half of the oil and season with salt and pepper. Lay on the griddle and cook for 3 minutes on each side then set aside to rest. Throw the peppers on the griddle and cook for 5 minutes, turning regularly until softened. Meanwhile warm the lentils in the microwave according to the pack instructions. Tip the lentils into a large bowl, add the peppers, tomatoes and avocado. Whisk together the remaining oil, the mustard, vinegar, lemon zest and parsley then pour over the lentils. Add the rocket, toss to combine and season to taste. Slice the chicken and serve with the lentil salad. Tip This recipe uses ready-cooked lentils for ease and speed, but you can cook your own if you’d prefer. Pour the uncooked lentils into a pan of water, bring to the boil then reduce to a simmer and cook for 25 minutes. Reduced carb meals - anytime 98

Family friendly Beef koftas with minted yoghurt and cucumber salad Serves 1 11/2 tsp olive oil 1 clove garlic, peeled and crushed 11/2 tsp ras el hanout 165g lean beef mince (5% fat) 70g yoghurt, such as Greek, natural or soya 2 tsp harissa 2 tsp tahini Juice of 1/2 lemon 1/2 red onion, peeled and finely chopped 1/4 cucumber, deseeded and thinly sliced 30g feta, crumbled Small bunch coriander and mint, leaves chopped Reduced carb meals - anytime 99

Method Heat half of the oil in a frying pan, add the garlic and fry gently for 3-4 minutes. Add the ras el hanout, fry for a minute then tip into a bowl and leave to cool. Add the beef then mix to combine. Roll the mixture into 6 equal-sized balls, thread onto skewers and flatten slightly. Cover and chill for at least 20 minutes. Preheat a griddle pan over a high heat, brush the beef with the remaining oil then cook for 5 minutes on each side. Set aside to rest, and mix together the yoghurt and harissa. For the salad, whisk the tahini, lemon juice and a splash of water together in a large bowl, add the remaining ingredients and toss to combine. Serve the kofta with the salad and harissa yoghurt. Reduced carb meals - anytime 100