‘Be the Fittest’ cookbook: Recipes from paprika chicken to artichoke soup

High-protein dishes don’t have to be boring – Tyrone Brennand’s new cookbook shows that food can be big on flavour and big on energy

(Martin Poole)

Baked paprika chicken with brown rice

This is a bit of a heavier high-protein meal for that big hunger. I make this when I’m training hard every day and I want to keep my muscles fed with protein and my energy up. Good fuel.

Serves 2

1 tbsp olive oil

2 chicken breasts or 4 boneless thighs – with skin for more flavour and fat, or skinless if you prefer

1 red onion, diced

4 tbsp paprika, or to taste

1 tsp tomato paste (puree)

570ml chicken stock

2 big handfuls of baby spinach

2 roasted red (bell) peppers from a jar, roughly chopped 

Small handful of black olives

100g brown rice

Preheat the oven to 180C/350F/gas mark 4. Add the olive oil to a frying pan over a medium heat. Add the chicken and cook, turning, for 8-10 minutes until starting to brown nicely.

Transfer the chicken to a roasting pan, leaving as much oil behind in the pan as possible. In the same pan, fry the onion for 10-12 minutes until softened and starting to caramelise, then add the paprika and tomato paste and stir to coat.

Add the stock to the pan, stir and bring to the boil. Pour the sauce over the chicken. Put the chicken into the oven and bake for 45 minutes. Ten minutes before the end of cooking, add the spinach leaves, red (bell) pepper and olives to the roasting pan around the chicken and finish cooking.

Meanwhile, bring a pan of water to the boil and cook the brown rice according to the packet instructions.

Remove the chicken, spinach, peppers and olives from the oven and serve with the rice.

Fit fish pie with broccoli and mangetout

When you want to treat yourself to comfort food but keep on track at the same time, try this fit fish pie. Fish, especially oily ones, is a really good source of omega-3s.

Serves 2

4 large potatoes, peeled and quartered

20g butter

½ onion, finely chopped

20g plain (all-purpose) flour

100ml vegetable stock

200g ready-prepared fresh fish pie mix or fish fillets of your choice

100ml almond milk

200g tenderstem broccoli

200g mangetout

Sea salt and freshly ground black pepper

Preheat the oven to 190C/375F/gas mark 5. Place the potatoes in a large saucepan, add enough water to cover and a pinch of salt. Bring to the boil, then simmer for about 20 minutes or until soft.

Meanwhile, heat the butter in a frying pan and add the onion. Gently cook over a medium heat. Once the onion has softened, about 10-15 minutes, add the flour. Stir to combine and season with salt and pepper. Add the stock to the pan and heat, stirring, until you have a thick glossy sauce.

Place the fish into a pie dish, then pour over the sauce.

Once the potatoes are cooked, drain them and mash with a potato masher. Add the almond milk to ensure it is nice and smooth. Season with salt and pepper.

Transfer the mash to a piping bag and spread it out evenly on top of the fish mixture. Place the pie in the oven and bake for 20-25 minutes or until golden on top.

While the pie is cooking, steam the broccoli and mangetout in a saucepan or in a microwave until just tender.

Remove the pie from the oven and serve alongside the broccoli and mangetout.

Jerusalem artichoke soup with poached eggs and sauteed mushrooms

This is such a comforting soup that I recommend making double or triple quantities and freezing the leftovers in single portions for a rainy day. Jerusalem artichoke is full of protein and fibre and good for gut health.

Serves 1

200g  Jerusalem artichokes

½ tbsp olive oil

100g Paris brown mushrooms, sliced

½ lemon

200ml vegetable stock

2 eggs

1 tbsp white wine vinegar

Sea salt

Preheat the oven to 180C/350F/gas mark 4. Place the Jerusalem artichokes on a baking tray and bake for 35-45 minutes or until they are soft when you stick a sharp knife in them. Meanwhile, heat a little oil in a frying pan and saute the mushrooms until nicely coloured.

Season with salt and finish with a squeeze of lemon. Remove from the heat and set aside.

Once the artichokes are fully cooked, remove from the oven, roughly chop and transfer to a food processor. Blend until smooth, gradually adding the vegetable stock. Season with salt.

Poach the eggs. Fill a medium pan with water and bring to the boil. Add the vinegar, turn the heat down to a rolling boil and crack the eggs in, giving the water a slight stir.

Remove the eggs from the pan after 3-4 minutes using a slotted spoon and place them in the bottom of a deep soup bowl. Add the mushrooms, then pour over the hot soup.

‘Be The Fittest’ by Tyrone Brennand (Quadrille, £15). Photography: © Martin Poole