Joe Wicks reveals his healthy but tasty dishes to create in JUST 30 minutes from burritos to Pavlovas

JOE WICKS is now twice as tasty – as he moves from his famous 15-minute recipes to half-hour dishes created for a new book.

The focus is still on healthy food, but unlike his classic “Lean In 15” meals, the latest ones are not designed for those on his 90-day fitness and weight- loss plan.

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Instead, the new book, Joe’s 30-Minute Meals, is for everyone and there is not an exercise instruction in sight — although each recipe is still labelled “reduced-carb” or “carb-refuel” for those who want the meals to fit in with their ­workout.

From chicken bakes and steak dinners to mouth- watering brunch ideas such as Joe’s masala eggy bread, this book is a foodies’ dream.

Londoner Joe, 31, says: “Nothing makes me happier than meeting people who have never really enjoyed cooking before or have no confidence in the kitchen but are now enjoying cooking using my ­recipes. I met a husband recently who said he hadn’t cooked once for his wife until he picked up my book and now cooks a recipe every night of the week for her.

“I believe there’s no greater feeling than getting confident in the kitchen and learning how to make healthy, tasty food at home for yourself, partner or kids.”

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Social media sensation Joe adds: “What I’m about is fun and feeling good.

“And I know from my own life, and from the thousands of people I’ve now worked with, that ­eating generous portions of incredible food and maintaining a healthy exercise regime — without overdoing the hours in the gym — is the secret to a happier life.”

So if you are still salivating after yesterday’s exclusive extract in The Sun from the new book, brace yourself for Joe’s second helping of the good stuff.

Mexican tortilla with chicken and feta (reduced-carb)

Serves two

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YOU NEED:

• 2 tbsp coconut oil;
• 1 x 250g skinless chicken breast, chopped;
• 2 red onions, peeled and thinly sliced;
• 6 eggs;
• Salt and black pepper;
• 2 large fistfuls of spinach;
• 80g feta;
• 50g tinned sweetcorn, drained;
• 1 avocado, de-stoned and cut into thin wedges;
• Coriander, roughly chopped;
• 1 red chilli, finely sliced – remove the seeds if you don’t like it hot

METHOD: Melt half the coconut oil in a medium, non-stick, ovenproof frying pan. Slide in the chicken and stir-fry gently for seven minutes until cooked. Check by slicing into it to make sure the meat is white all the way through, with no raw pink bits left.

Leave to one side. Melt the remaining oil in the pan over a medium to high heat. Add the sliced onions and cook for ten minutes, stirring occasionally, until the onions are soft and lightly browned.

Turn on your grill to maximum. Crack the eggs into a bowl and beat together with a pinch of salt and pepper. Crank the heat under the onions to max and add the spinach, turning regularly until wilted.

Pour beaten eggs into the pan and as the tortilla sets round the edges, draw the cooked egg into the middle, allowing the centre to fill with raw egg. Continue like this until the mix is three-quarters cooked through.

Turn the heat off and crumble in the feta evenly. Slide the frying pan under the hot grill. Let the tortilla grill for two to three minutes or until the feta is starting to brown and no raw egg is visible.

Remove from the grill, carefully slide the tortilla on to a chopping board and scatter with sweetcorn, cooked chicken, avocado, coriander and red chilli. Wedge it up and serve.

Pork & kidney bean burritos (carb refuel)

Serves four

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YOU NEED:

• 600g pork tenderloin, trimmed of visible fat;
• 1½ tsp sweet smoked paprika;
• ½ tsp cayenne pepper (add more or less, according to taste);
• 1½ tsp ground cumin;
• 1 red onion, finely sliced;
• 4 cloves garlic, minced;
• Coriander;
• Salt and black pepper;
• ½ tbsp coconut oil;
• 1 x 400g tin of chopped tomatoes;
• 180g kidney beans (drained weight);
• 200g pre-cooked rice;
• 4 large tortilla wraps;
• 1 iceberg lettuce, shredded, to serve.

METHOD: Cut the pork into 4cm chunks, then put them in a bowl and add the paprika, cayenne, cumin, onion, garlic, as well as the finely chopped stalks of ­coriander. Add a pinch of salt and pepper, stir well and let sit for five minutes. After five minutes, melt the coconut oil in a large frying pan over a high heat.

When the oil is hot and melted, tip the contents of the bowl into the pan.

Fry the mix for about five ­minutes, stirring occasionally. You want a bit of colour on the pork and onions.

When everything in the pan is a little wilted down, pour in the chopped tomatoes and kidney beans, plus a little splash of water. Bring it to the boil, then simmer for five minutes or until you are happy the pork is cooked through. You can check this by cutting into a thick piece and ensuring it has turned from a fleshy pink to cooked white.

Chop the remaining coriander leaves and stir through. Heat up the tortilla wraps – I do this in the microwave.

Spoon some of the rice on to the wraps, add the pork and beans and finish with a good handful of shredded iceberg lettuce. Wrap up and serve up.

• TIP: I like using pre-cooked rice, but if you prefer, you could cook 70g rice according to packet instructions.

Steak with kale, tahini & sesame greens (reduced-carb)

Serves two

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YOU NEED:

• 1 tbsp coconut oil;
• 2 cloves garlic, finely chopped;
• 200g kale, thick stalks removed;
• ½ courgette, trimmed and cut into half-moons;
• 125g tenderstem broccoli, thick stalks cut in half lengthways;
• 150ml hot chicken stock;
• 2 sirloin steaks;
• Salt;
• 30g tahini;
• 3 tsp sesame oil;
• 2 red chillies, de-seeded and finely chopped;
• Sesame seeds, to serve.

METHOD: Melt half the coconut oil in a large frying pan over a medium to high heat, then add the garlic and cook for 30 seconds. Add the kale, courgette and broccoli then fry, ­stirring regularly, for three minutes.

Pour the hot stock into the pan with the greens. Reduce the heat to medium and cook for five minutes, stirring occasionally.

In the ­meantime, heat the remaining oil in a frying pan over a high heat and lay in the steaks. Cook for four minutes on each side, turning the steaks ­regularly as they cook.

Remove the steaks to rest on a plate and season with salt.

Check the vegetables are just tender, then take the pan off the heat. Mix the tahini with the sesame oil in a small bowl.

Serve up the greens topped with the sliced steak, red chilli, sesame seeds and a drizzle of the sesame and tahini dressing.

Chicken & orzo rat-a-tat bake (carb refuel)

Serves four

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YOU NEED:

• 1 tbsp coconut oil;
• 1 red onion, peeled and diced;
• 1 courgette, trimmed and diced (250g);
• 1 aubergine, trimmed and diced (250g);
• 4 sprigs fresh oregano;
• 4 sprigs fresh thyme;
• 3 cloves garlic, finely chopped;
• 1 tbsp tomato puree;
• 250g orzo pasta;
• 1 x 400g tin of chopped tomatoes;
• 250ml chicken stock;
• 2 x 200g chicken breasts, cut into 1cm slices;
• 1 tsp sweet smoked paprika;
• Salt and black pepper;
• Small bunch of parsley, roughly chopped;
• Small bunch of chives, finely chopped.

METHOD: Preheat the oven to 200C (fan 180C/gas mark 6). Melt half of the oil in a heavy-based flameproof casserole dish over a medium to high heat.

Add the onion and cook for one minute, then throw in the courgette, aubergine, oregano, thyme and two chopped garlic cloves.

Fry, stirring regularly for five ­minutes, until the vegetables are ­starting to soften. Add the tomato puree and orzo and mix to combine. Pour in the chopped tomatoes and chicken stock and bring the mixture quickly to the boil, stirring regularly.

Put the lid on and slide the dish into the oven. Meanwhile, melt the remaining oil in a large frying pan over a high heat. Add the sliced chicken and the remaining chopped garlic clove.

Stir-fry the chicken so that it is ­virtually cooked through – it is more important at this stage to colour the meat than to cook it through.

Sprinkle in the paprika along with a pinch of salt and pepper and toss the whole lot together. Remove the pasta from the oven and carefully take off the lid, stir in the chicken, slide the lid back on and bake the whole lot together for ten more minutes.

After ten minutes, take the dish from the oven and stir through the parsley and chives. Serve straight from the dish.

Mini strawberry Pavlovas

Makes six

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YOU NEED:

• 4 eggs, whites only;
• 200g caster sugar;
  ½ tsp white wine vinegar;
  1 tsp cornflour;
  400g strawberries, stalks removed and berries cut into thin slices (£1 coin thickness);
  Juice of ½ lemon;
  3 tsp icing sugar;
  400ml double cream;
  3 digestive biscuits.

METHOD: Preheat the oven to 180C (fan 160C/gas mark 4). Place the egg whites in a large, clean bowl and whisk well until light and fluffy and able to hold their own weight.

Add one tablespoon of sugar and whisk for about 30 seconds before adding another. Continue this process, ensuring you don’t add more than one tablespoon of sugar at a time, and giving the mix a good whisk until all the sugar is used up and the egg whites are very stiff and glossy.

Add the white wine vinegar and the cornflour and whisk again. Continue to whisk for a good two to three minutes to be sure that all the ingredients are absolutely mixed together.

When you are happy with the mix, dollop six large mounds of meringue onto a flat baking tray lined with non-stick baking parchment.

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Using the back of a spoon, push the centre of each mound down a little to create a nest shape. Slide the nests into the oven and immediately reduce the heat to 100C (fan 80C/gas mark ¼). Leave the nests to cook like this for 30 minutes, then turn the oven off and leave to cool.

Meanwhile, mix the strawberries and lemon juice in a bowl, then sieve over the icing sugar. Leave to sit until you’re ready to eat.

Just before serving, whisk up the double cream until it’s just thick enough to hold its own weight.

Carefully sit the mini Pavlovas on a serving plate, dollop on some double cream and top with the strawberries.

Crumble the digestive biscuits over your creations and serve immediately.

• Joe’s 30-Minute Meals: 100 Quick And Healthy Recipes (Bluebird, £20) is published on Thursday.