Basil Pesto Chicken

Basil Pesto Chicken


Delicious and easy to make, this Basil Pesto Chicken is an absolute winner for a mid-week spring meal. It’s also great to reheat for lunch or dinner the next day.

Serves: Two

Time: 25 minutes

Ingredients for basil pesto chicken

  • 200g dried fettuccine
  • 2 tablespoons olive oil
  • 2 single chicken breast fillets, thinly sliced
  • 2 tablespoons basil pesto
  • 1 cup cream
  • shaved parmesan, to serve
  • basil leaves, to serve

Method for basil pesto chicken

  1. Cook fettuccine according to the packet directions.
  2. Meanwhile, heat oil in a large, non-stick frying pan over medium-high heat.
  3. Add chicken and cook, stirring often, until brown.
  4. Add pesto, cream, salt and pepper to frying pan.
  5. Reduce heat to medium and cook for five minutes.
  6. Drain pasta and add to pesto mixture.
  7. Toss over low heat until well combined.
  8. Transfer to serving bowls.
  9. Top with parmesan and basil.
  10. Serve warm.


Basic Tomato Pasta Sauce

Basic Tomato Pasta Sauce


Ingredients for basic tomato pasta sauce

  • Extra virgin olive oil
  • ½ red onion, finely chopped
  • 1 clove garlic, peeled
  • 2 x 400g cans good-quality chopped tomatoes
  • 1 tbsp tomato purée
  • Pinch cayenne pepper
  • 1 organic chicken or vegetable stock cube

Method for basic tomato pasta sauce

  • Place a saucepan over a medium heat, add a splash of oil and the onion, and cook for 5-10 minutes until softened.
  • Using the flat of a small knife squash the clove of garlic, add a pinch of salt to create friction and continue pushing down and rubbing the garlic against the board with the knife until you have a paste.
  • Add the garlic to the onions, cook for a minute, then add the chopped tomatoes, tomato purée and cayenne pepper, and crumble in the stock cube. Mix all the ingredients together and simmer for 5-10 minutes until the sauce has thickened slightly and the stock has totally melted.
  • Serve with your choice of pasta.


Bacon & Veggie Slice

Bacon & Veggie Slice (Lunch alternative to sandwiches)

 bacon and veggie slice

 Ingredients for bacon & veggie slice (serves 6)

Extra light olive oil, to grease

4 bacon rashers, rind removed, diced

1 leek, halved lengthways, thinly sliced crossways

2 medium zucchini (courgettes), grated

2 medium carrots, peeled, grated

105g (11/4 cup) grated tasty cheese

150g (1 cup) self-raising flour, sifted

5 eggs, lightly beaten

125ml (1/2 cup) extra light olive oil

2 teaspoons Dijon mustard

Salt & freshly ground black pepper

Natural yoghurt (optional), to serve

Baby spinach leaves (optional), to serve

Method for Bacon & Veggie slice

Grease a 19cm (base measurement) square, heatproof microwave-safe dish lightly with the oil.

Place bacon in a large, heatproof microwave-safe bowl. Cover with paper towel and cook on High/800watts/100%, stirring after 2 minutes, for 4 minutes. Add leek, cover with paper towel and cook on High/800watts/ 100% for a further 1 minute. Set aside for 5 minutes to cool slightly.

Stir in the zucchini (courgette), carrots, cheese and flour, and mix well.

Whisk together the eggs, oil and mustard in a medium bowl. Add to the bacon and vegetable mixture, season with salt and pepper, and mix gently to combine.

Pour the mixture into the prepared dish. Place the dish on a microwave-safe rack or upturned saucer to elevate about 2cm above the turntable. Cook, uncovered, on Medium/500watts/50% for 15 minutes or until the edges are firm and the centre is slightly wobbly.

Preheat grill on medium-high. Place the dish under the preheated grill for 4-5 minutes or until top is golden and centre is firm to touch.

Cut into pieces and serve warm with a dollop of yoghurt, sprinkled with pepper, and spinach leaves, if using.




Why is promoting self-awareness in our coaching clients so important?

Promoting self-awareness in our coaching clients

What is self awareness?

According to the Oxford Dictionary, self-awareness is, “the Conscious knowledge of one’s own character, feelings, motives and desires”. To have a complete knowledge of self, then, seems like a tall order. Is this knowledge something that can be learnt in a day, or is it the result of a lifetime of learning? Like most things that have worthwhile life-long value, there is a starting place, and a continuing commitment to learning, and it may be something that we cannot do on our own. An old proverb states, “the purpose of a man’s heart is like deep water, but a man of understanding will draw it out”. This seems to suggest a process more than a one-time event.

Establishing long term change through self awareness

So why is promoting self-awareness so important to our coaching clients? Well, it may be that self-awareness is just the first step to empowerment. Our clients may have a presenting problem (short term goal) that needs to be explored. It may be something like taking their business to the next level, or resolving a dispute in a relationship, or, perhaps a transition taking place in their career. But often the presenting problem is not the main problem. We have an opportunity as coaches to establish a long term change in our client’s mindset, by promoting self-awareness.

Improving our clients’ self-awareness enables them to have a better understanding of themselves. They will be able to experience themselves as unique individuals. Empowerment through self-awareness helps them to make the changes and to build on their areas of strength as well as identify areas where improvements are possible.

A client needs to know what is going on, to be real with themselves. They can do this by knowing and establishing their strengths and weaknesses. They may not be fully aware in the initial stages of the coaching relationship of what their strengths and weaknesses are. This is something that the coach can help with, the coach’s role is to give some direction. Encourage them with the experience they already have, and the accomplishments already achieved. The important thing here is to help the client know where they stand at this moment in time.

Knowing strengths & weaknesses through self awareness

Our clients are in the driving seat so they need to have great insights in themselves. Knowing not just strengths and weaknesses, but fears and failures as well as successes. Awareness of life events, will help people make better decisions. They need to be real with themselves. It is well said that a man who thinks he cannot be deceived – is already deceived! Empowering our clients through promoting self-awareness will help them to make better decisions.

A client with good self-awareness seems to know what is right for them at the moment. They know what works and what doesn’t work. They know what they are doing right and what needs fixing. A coach can support and encourage a client in the things that they are doing right, that are helping them to get to their goals, even when they may not realise it themselves.

Powerful decisions through self awareness

Self-aware clients are able to make good decisions and give themselves good advice, even when circumstances and people around them are trying to derail them. It is important that clients can take confident ownership in their own decisions especially in the big decisions. A coach’s role here is that good questions are better than good advice. Promoting self-awareness in a client helps them to know themselves, to know what they know, and what they don’t know. Self-awareness helps to bring all of the factors in to play in such a way that they can predict outcomes.

In promoting self-awareness in our clients, we are helping them to make powerful decisions and this in the long term adds great value to the coach/client relationship.