THE HIGHS & LOWS

Following on from the success of his Sunday Times bestselling The Good Bite's High-Protein Meal-Prep Manual, Niall Kirkland is back with a new collection of delicious and indulgent high-protein recipes - all under 500 calories.

- Niall Kirkland

The Good Bite Lite packs a tasty punch, with recipes that harness the power of protein to keep you feeling fuller for longer. With full nutritional breakdowns, food tracking barcodes for each recipe and easily identifiable symbols for slow cooker, air fryer and speedy recipes, this is one book you'll be cooking from all week long.

BLACK BEAN CHILLI WITH CREAMY GUAC & BROWN BASMATI & WILD RICE

A delicious and super nourishing black bean chilli. The scotch bonnet will provide a distinctive spice and flavour, whilst the dark chocolate provides an earthy richness to counterbalance the acidity, served on brown basmati and wild rice. The creamy guac serves as a lovely way to add some more protein to this dish and it cuts through the heat provided by the Scotch bonnet perfectly.

INGREDIENTS (serves 4):

- 200g uncooked brown basmati & wild rice

- 1½ tbsp extra virgin olive oil

- 1 onion, finely chopped

- 3 cloves of garlic, crushed

- 1 Scotch bonnet chilli, deseeded and finely chopped (if you're not a massive fan of spice, substitute with a normal red chilli or 1 tsp mild chilli powder)

- 1 tsp ground cumin

- 1 tsp smoked paprika

- ½ tsp ground cinnamon

- 1½ tsp ground coriander

- 1 x 400g tin of chopped tomatoes

- sea salt

- 400ml vegetable stock

- 750g tinned black beans, drained and rinsed

- 1 tbsp dried oregano

- 20g dark chocolate

- fresh coriander leaves

For the creamy guac

- 1 extra-ripe medium avocado

- 200g fat-free Greek yoghurt

- 1 clove of garlic, finely chopped

- juice of 1 lime

- a big handful of fresh coriander, chopped

- a pinch of salt

- black pepper, to taste

- 2 medium tomatoes, finely chopped

METHOD: