1. Honey and lemon chicken skewers with pear salad

    These succulent chicken skewers have a sweet and tasty flavour that is complimented by the fruity and tangy pear salad. It’s the perfect summer meal for those of you following the AMFormula diet!


    For two portions:
    • 2 chicken fillets
    • 1 lemon
    • 3 sprigs of thyme
    • 2 tsp honey
    • Salt and pepper
    • 1 spring onion
    • 300 g cherry tomatoes
    • 200 g carrots
    • 1/2 Bunch of chives
    • 1 medium sized pear
    • 1 tbsp fruit vinegar
    • 2 tbsp olive oil
    • 4 wooden skewers

    Preparation time:

    60 minutes (including marinating time)

    Cooking time:

    <10 minutes


    1. Cut the chicken fillets into pieces. Wash and halve the lemon, rubbing the peel over the chicken before squeezing the juice from half over the top. Wash the thyme, then pull the leaves from the stem.
    2. Make your marinade by mixing some lemon peel with 2 tbsp of lemon juice, 1 tsp of honey, thyme, salt and pepper. Toss the chicken with the marinade and cover for 1 hour.
    3. For the side salad, wash and chop your spring onion, tomatoes and pear and combine in a bowl. Using a vegetable peeler, shave the carrot into long thin strips. Finally, add the shaved carrots and chopped chives to the bowl.
    4. Make a simple dressing by mixing 1 tbsp of apple cider vinegar, 2 tbsp of lemon juice, 1 tsp of honey, 1 1/2 tbsp of olive oil before drizzling it over the salad. Add salt and pepper to taste, then plate the salad ready for the chicken skewers. You’re almost done!
    5. Once the meat has had time to marinade, place it onto some wooden skewers. Coat a frying pan with ½ tbsp of olive oil and fry the chicken skewers for 6 minutes, making sure to cook each side evenly. Tuck in!
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  2. Smoked Salmon Rolls

    These elegant and simple smoked salmon rolls can be stored in the fridge for a healthy, low-fat snack for you to grab in between meals, or can make up a light meal themselves along with a few slices of whole-grain toast.


    For two servings:
    • 40g of low fat cream cheese
    • 1 cucumber
    • 1/2 bunch dill
    • 150 g smoked salmon (sliced)
    • Pinch of salt & pepper
    • A little of your favourite curry powder

    Preparation time:

    20 minutes


    1. Place the cream cheese and washed dill into a bowl and stir to combine. Once it’s nice and creamy, season it with a pinch of salt, pepper, and curry powder to taste.
    2. Halve the cucumber and use a vegetable peeler or mandoline slicer to cut the cucumber into long, thin strips.
    3. Place the cucumber strips on a plate, then top with the sliced smoked salmon. Spread the cream cheese and dill mixture evenly over the top, then roll each one up.
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  3. Healthy Burrito Bowl

    These quick and easy burrito bowls are gluten free, low fat, and very easy to make. If you want to make a higher protein version of this dish, try adding a little Quorn, tofu, or chicken at the end.

    Ingredients (makes 1 bowl)

    • ½ cup brown rice
    • ½ red pepper, chopped
    • ½ cup cooked pinto beans (or tinned refried beans)
    • ½ ripe avocado
    • ½ lime
    • Handful of iceberg lettuce
    • Sour cream (optional)
    To make the salsa (4 servings)
    • 1 jalapeno, sliced
    • 200g plum tomatoes
    • 1 clove garlic, chopped
    • ½ tsp ground cumin
    • ½ tsp salt
    • ½ onion, chopped
    • 2 tsp lime juice
    • ½ tsp chopped coriander
    • Brown sugar (to taste)


    1. Cook your brown rice according to the instructions on the packet. While you’re waiting, cut and prepare your veggies.
    2. Add the salsa ingredients to a blender or food processor and pulse them until you get the consistency you want. Taste it and add some more lime juice, salt, and sugar if necessary.
    3. Place everything in the bowl and squeeze the juice from half a lime over the top.
    When you’re done, place the leftover salsa in an airtight container and keep it in the fridge - it’s good for a few days. In fact it can taste even better once it’s sat for a while to really let the flavours come out!
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