Thanks. It’s so good and the best it it’s so filling as well.
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Last night tried a KFC takeaway and was so good I want to share.
Serves 4 so great for meal prep
654 calories
74.0 protein
79.6 carbs
5.0 fat
For the chicken
900g Morrisons The Butcher’s On Market Street British Chicken Mini Breast Fillets 450g
Large (58g) Eggs, Whole, Raw
15g Schwartz Paprika & Onion Classic Chip
Seasoning
4x Quarter tsp (1.5g) Saxa So-Low Reduced Sodium Salt 350g
100g (as sold) Morrisons Plain Flour 1.5kg
2x 1/2 Teaspoon (1.5g) Schwartz Garlic Granules 50g
Teaspoon (2g) Asda Dried Oregano 12g
Teaspoon (2.3g) Schwartz Paprika 40g
Teaspoon (5g) Morrisons The Greengrocer’s On Market Street Crushed Ginger 75g
5x per spray/0.2ml Frylight 1 Cal Butter Flavour Cooking Spray 190ml
For the mash
950g Potatoes, Boiled or Steamed, Peeled
60ml Arla B.O.B Skimmed
120ml Morrisons Greek Style Yogurt 1kg
165g Green Giant Salt Free 4 x 198g
For the homemade gravy
30g Morrisons Cornflour 250g|
2x Cube (prepared with water) OXO 24 Reduced Salt Beef Stock Cubes 142g|
Serving (5ml) Lea and Perrins Worcester Sauce 290ml
Method
Cut chicken in cubes
Then chicken in a bowl and add spices and egg. Mix together.
Then add all seasoning ingredients to a bowl and coat each chicken piece then put in air fryer
Add you spray oil and cook on air fry for 12-15mins. (at the end I put on max crispy for about 3 mins to get extra crispy)
At the same time peel potatoes add to a pan and boil.
Once boiled add milk, Yoghurt and sweet corn.
Then boil the kettle and add 400ml of boiling water to a jug, add your stock corn flour and Worcestershire sauce to it.
Once all done divide into to 4 Portions.
(I added some more veg to mine last night)
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This sounds like a great recipe Mike! I will have to try this 
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This high-protein pumpkin pie smoothie is the perfect autumnal treat, combining the rich flavours of pumpkin and warm spices with a creamy, satisfying texture. It’s packed with protein, thanks to our Cinnamon Donut Per4m Advanced Whey, making it an ideal choice for a post-workout snack or a nutritious breakfast option.
With a blend of cinnamon, nutmeg, and ginger, this smoothie brings the taste of pumpkin pie in a refreshing, healthy drink. Enjoy a balance of carbs, protein, and fats to fuel your day, all in just a few minutes.
Ingredients
- 60g Greek Yoghurt (Use dairy free if preferred)
- 60ml Unsweetened Almond Milk (Or use milk of your choice)
- 100g Pumpkin Purée (Homemade or tinned)
- 7g Pumpkin Seeds
- 25g Cinnamon Donut or Vanilla Creme Per4m Advanced Whey Protein
- ¼ tsp Ground Cinnamon
- ¼ tsp Ground Ginger
- ¼ tsp Ground Nutmeg
- A handful of ice cubes
SERVES 1
Macros
PER SERVING:
257 Calories
16g Carbs
28g Protein
9g Fat
Method
Place all of the ingredients in a blender and blend well until creamy. Serve.
Consume immediately.
Indulge in the refreshing and creamy blend of our high protein Mint Choc Smoothie, the ultimate treat for mint chocolate lovers. Packed with 24g protein and a delightful combination of rich chocolate and cool mint flavours, this smoothie is a perfect balance of taste and nutrition. Whether you’re starting your day or refuelling post-workout, this vibrant smoothie is a satisfying choice to keep you energised and on track with your goals.
Ingredients
80g Frozen Banana
A small handful of fresh spinach leaves
60g Ripe Avocado, chopped
25g Per4m Minty Chocolate Whey Protein Powder
120ml Unsweetened Almond Milk (or use milk of your choice)
2-3 Fresh Mint leaves or a few drops of Peppermint Extract (optional)
5g Cacao Nibs (optional)
Serves 1
Macros
306 calories
24g protein
21g carbs
14g fat
Method
Place the ingredients in a blender and blend well until creamy. Serve.
Optional: Top with whipped cream and chocolate chips. (Not included in macros)
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Red Velvet Protein Cake or Shake!
If you have our Red Velvet Cake Whey, here are 2 delicious recipes to try.
Cake Ingredients (Serves 10):
120g Plain Flour (use gluten free if preferred)
50g PER4M Red Velvet flavour protein powder
½ Tsp Baking Soda
½ Tsp Baking Powder
20g Unsweetened Cocoa Powder
2 Eggs
120g Greek Yoghurt (use dairy free if preferred)
120g Buttermilk
For the icing:
225g 0% Fat Greek yoghurt
130g Reduced Fat Cream Cheese
30g PER4M Vanilla Creme or Coconut Creme flavour Protein Powder
Macros
Per serving:
148 Calories
4g Fat
14g Carbs
14g Protein
Method
Preheat oven to 180˚C/350˚F. Lightly grease 2 medium-sized cake tins with oil and line the base of each tin with baking paper.
Sieve the flour into a large bowl. Add 50g protein powder, cocoa powder, baking soda and baking powder. Stir gently.
In a separate large bowl, mix the egg with the Greek yoghurt and buttermilk with a fork, until smooth.
Add half of the dry mixture to the wet mixture, and fold gently with a spatula until almost incorporated.
Add the remaining dry mixture and fold gently, until no flour patches remain.
Transfer the batter to the cake tins. Spread gently to cover the base of each tin or give each tin a gentle shake from side to side to spread the mixture.
Bake for 20 minutes, or until the centre of the cakes spring back lightly to the touch.
Leave to cool in the tin for 5 minutes.
Remove the cakes from the tins and transfer to a wire rack to cool completely. Remove and discard the baking paper from the base of each cake.
When the cakes are cool, place the icing ingredients in a bowl and blend well with an electric hand blender, until smooth.
Spread half of the icing onto the top of one of the cakes. Place the other cake on top, dome side facing upwards. Top with the remaining icing. Add sprinkles if using.
Cut into 10 pieces and serve.
Store any leftovers in an airtight container for up to 3 days. Alternatively you can freeze the sponge cakes without the icing. Wrap each cake with cling film and freeze for up to 2 weeks.
Shake:
25g Per4m red velvet cake advanced protein powder
50g frozen banana or exotic fruit mix
50g frozen strawberries¾ tsp unsweetened cocoa powder
160ml unsweetened almond milk (or milk of your choice)
50g Greek yoghurt (use dairy free if preferred)
Serves 1
Per serving (not including optional toppings):
208 calories
4g fat
19g carbs
24g protein
Place the ingredients in a blender and blend well for 1 minute.
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