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Ian Orban, Table View, Cape Town (2026)

30/09/2026

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🥚 Spicy Chipotle Egg Salad

Egg salad with a proper kick. Cottage cheese does the heavy lifting on the protein and the chipotle paste stops it being boring. Great on toast, in a wrap, or just scooped straight out the bowl.

Recipe (2 servings)
📊 Macros
Per serving: 306 kcal | 26g Protein | 10g Carbs | 18g Fat

Ingredients
🥚 6 hard boiled eggs 🧀 100g cottage cheese 🥄 30g light mayo 🫑 1 roasted red pepper 🌶️ 1 tsp chipotle paste 🍋 Juice of half a lemon 🌶️ 1 tsp paprika 🧂 1 tsp salt 🧂 1 tsp pepper 🔥 ½ tsp chilli flakes (optional) 🍯 1 tsp maple syrup 🌿 2 tbsp chopped chives or parsley

👨‍🍳 Method
1. Hard boil the eggs, cool them under cold water and peel.
2. Roughly chop the roasted red pepper.
3. Add the eggs to a bowl and smash them up with a fork.
4. Add the cottage cheese, mayo, chipotle paste, lemon juice, maple syrup and all the seasoning.
5. Mix everything together until well combined but still a bit chunky.
6. Fold through the red pepper and fresh herbs.
7.
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Credits:

28/09/2026

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🍗 Rotisserie Chicken and Rice

This is so damn easy and honestly super tasty!! No more excuses for not meal prepping!!

Recipe (4 servings)
📊 Macros
Per serving: 394 kcal | 51g Protein | 19g Carbs | 13g Fat

Ingredients
🍗 1 whole rotisserie chicken, about 680g shredded 🍚 200g cooked jasmine rice 🥢 45ml soy sauce 🥄 10ml sesame oil 🌶️ 2 tbsp chilli crisp or chilli lime seasoning 🌰 2 tbsp everything bagel or rice seasoning 🧅 Half a cup spring onion, chopped

👨‍🍳 Method
1. Take the chicken out of the bag and set it aside, then add your cooked rice straight into the bag so it soaks up all the leftover juices.
2. Shred the chicken and add it back into the bag with the rice.
3. Add the soy sauce, sesame oil, chilli seasoning, bagel seasoning and spring onion.
4. Mix everything together right there in the bag until fully coated.
5. Divide into 4 servings.

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Credits : CoHost Christy

23/09/2026

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🍗 Air Fryer Chicken Skewers with Tzatziki

Recipe (4 skewers)
📊 Macros
Per skewer with tzatziki: 295 kcal | 42g Protein | 8g Carbs | 10g Fat

Skewers
🍗 454g chicken mince 🌯 4 medium low carb tortillas 🥕 1 carrot, grated 🧅 Half an onion, chopped 🥛 120g plain Greek yoghurt 🧄 1 tbsp chopped garlic 🌿 Fresh dill to taste 🧂 Salt, black pepper and paprika to taste

Tzatziki
🥛 120g plain Greek yoghurt 🥒 Half a cup grated cucumber 🧅 2 tbsp chopped onion 🍋 Lemon juice and zest to taste 🧄 Garlic powder, salt and pepper to taste

👨‍🍳 Method
1. Mix the chicken mince, grated carrot, chopped onion, Greek yoghurt, garlic, dill and seasonings together thoroughly.
2. Spread the mixture evenly over the tortillas and roll them up.
3. Cut into four sections and thread each one securely onto a skewer.
4. Air fry at 190°C for 15 minutes, turning halfway, until cooked through.
5. Mix all the tzatziki ingredients together in a bowl.
6. Serve the skewers with the tzatziki for dipping.

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Credit : Samantha Milton

21/09/2026

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🍔 Smash Burger Toastie

Recipe (1 serving)
📊 Macros
Per serving: 677 kcal | 67g Protein | 39g Carbs | 27g Fat

Ingredients
🍞 2 slices sourdough bread 🥩 140g lean beef mince 🧀 25g mozzarella 🧀 2 light cheese slices 🧅 1 shallot, diced 🌶️ 1 jalapeño, diced 🧄 1 to 2 garlic cloves 🍅 20g reduced sugar ketchup 🥄 15g light mayo 🥄 ½ tsp mustard 🍶 Splash of white vinegar 🌶️ ½ tsp smoked paprika 🧂 Salt and black pepper 💨 Cooking spray

👨‍🍳 Method
1. Add the mozzarella between the two slices of bread and spray both sides with cooking spray.
2. Air fry at 200°C for 10 minutes until crispy.
3. While that’s going, split the beef into two patties and smash them in a hot frying pan.
4. Season with salt and pepper, cook until browned, then set aside.
5. In the same pan, add the shallot, jalapeño, garlic, smoked paprika, salt and pepper and cook until soft and caramelised.
6. Mix the ketchup, mayo, mustard and vinegar together for the sauce.
7. Open up the toasted sandwich, add sauce to one side, then the patties, then the relish.
8. Sauce the other slice, close it up and serve.

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Cheers to

16/09/2026

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🍛 One Dish Curried Chicken and Rice

Super tasty, great variation on a chicken and rice! Must try!

Recipe (4 servings)
📊 Macros
Per serving: 465 kcal | 35g Protein | 57g Carbs | 9g Fat

Rice Base
🍚 200g rice 🟢 150g peas 🥕 150g carrots, finely chopped or grated 🧅 150g onion 🥣 400ml chicken stock 🫒 1 tbsp olive oil 🧄 1 tbsp garlic paste 🌿 Turmeric, cumin, paprika, salt and pepper

Chicken
🍗 250g chicken breast 🍗 250g skinless chicken thighs 🥛 100g 0% Greek yoghurtp 🌶️ 1 tbsp curry paste 🌿 Paprika, cumin, salt and pepper

🥗 Salad
🍅 100g tomatoes (Cucumber)  🧅 50g red onion 🌿 Fresh coriander 🍋 1 lime 🧂 Salt

👨‍🍳 Method
1. Mix all the rice ingredients together in a large oven dish.
2. Chop the chicken and mix it with the yoghurt, curry paste and spices.
3. Thread the chicken onto skewers and lay them on top of the rice.
4. Cover and cook at 180°C for 45 minutes.
5. Uncover and cook for another 5 to 10 minutes to get some colour on the chicken.
6. Mix the salad ingredients together and serve on the side.

Macros are my estimate since the original didn’t include them.

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Decent one from 👏

14/09/2026

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🍅 Creamy Boursin Chicken Orzo Bake

This was really bloody good. Easy 9/10 and I’ll definitely be making it again. The tomatoes and Boursin melt down into a sauce on their own, so there’s barely any work involved.

Recipe (4 servings)
📊 Macros
Per serving: 510 kcal | 37g Protein | 46g Carbs | 21g Fat

Ingredients
🍗 300g cooked chicken 🍚 180g dry orzo 🍅 800g cherry tomatoes 🥒 400g courgette, chopped 🧀 125g Boursin cheese 🧀 60g grated Parmesan 🌿 Handful of fresh basil 🌶️ Chilli flakes 🌿 Oregano 🧂 Salt and black pepper 💨 Olive oil spray

👨‍🍳 Method
1. Place the Boursin in the middle of a baking dish, then scatter the cherry tomatoes and courgette around it.
2. Season with chilli flakes, oregano, salt and pepper, then give everything a few sprays of olive oil.
3. Bake at 180°C fan for 35 minutes.
4. While that’s going, cook the orzo to packet instructions and drain.
5. Take the dish out and mix everything together until the Boursin, tomatoes and courgette form a creamy sauce.
6. Add the orzo, cooked chicken and fresh basil and mix through.
7. Top with the Parmesan and back into the oven for 5 minutes until melted.
8. Divide into 4 portions.

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Recipe credit:

09/09/2026

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🍉 Watermelon and Strawberry Sorbet

90 calories for a proper bowl of soft serve. Perfect for the warmer months and it takes about two minutes once the fruit is frozen.

Recipe (1 serving)
📊 Macros
Per serving: 90 kcal | 2g Protein | 24g Carbs | 1g Fat

Ingredients
🍉 130g watermelon, frozen 🍓 130g strawberries, frozen 🍯 5g honey 🍋 Juice of 1 small lemon 🧂 Pinch of salt

👨‍🍳 Method
1. Freeze the watermelon and strawberries until completely solid.
2. Add the frozen fruit, salt, lemon juice and honey to a food processor or high powered blender.
3. Blend until smooth and creamy, scraping down the sides as you go.
4. Serve straight away as a soft serve.

Tip from me: if your blender struggles, let the fruit sit out for 5 minutes before blending. It’ll come together much easier without turning to liquid.

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Recipe credit:

07/09/2026

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🍝 One-Pan Creamy Chicken and Chorizo Pasta

Everything cooks in one pan, the chorizo does all the flavour work, and you get five meals out of it. 45g of protein a bowl.

Recipe (5 servings)

📊 Macros
Per serving:�527 kcal | 45g Protein | 45g Carbs | 18g Fat

Seasoned Chicken
🍗 650g chicken breast, diced �🌶️ 2 tsp paprika �🌿 1 tsp oregano
🧂 1 tsp black pepper �🧂 1 tsp salt �🥄 ½ tsp baking soda
💨 Cooking spray

Everything Else
🍝 250g dry pasta of choice �🌭 150g chorizo, diced with the skin removed
🧅 1 medium brown onion, diced �🍅 30g tomato paste �🌿 Oregano, paprika, pepper and salt to taste �🥣 800ml chicken stock �🥛 100ml single cream �🌱 Chives to garnish

👨‍🍳 Method
1. Season the diced chicken with the paprika, oregano, pepper, salt and baking soda and leave it to sit for 15 minutes.
2. Spray a large pan and cook the chicken until browned, then remove and set aside.
3. In the same pan, cook the chorizo until it releases its oil, then add the onion and cook until soft.
4. Stir in the tomato paste and your remaining seasoning and cook for a minute.
5. Add the chicken stock and dry pasta, bring to a simmer and cook until the pasta is done and most of the liquid has reduced.
6. Return the chicken to the pan, stir through the cream and let it thicken up.
7. Finish with chives and portion into five containers.

♨️ Storage
Keeps in the fridge for up to 5 days. To reheat, cover with a damp paper towel and microwave for 3 to 4 minutes, then mix well.

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02/09/2026

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🍫 3 Ingredient Chocolate Peach Fudge

Honestly wasn't expecting much from this one but it turned out to be a solid 9/10. Three ingredients, a couple of minutes of work, and the vanilla protein takes it up a level.

Recipe (6 servings)

📊 Macros
Per serving:�288 kcal | 8.5g Protein | 24g Carbs | 18g Fat

Ingredients
🍑 350g peaches, fresh or drained canned
�🍫 270g dark chocolate�
🥄 1 scoop vanilla whey protein

👨‍🍳 Method
1. Add the peaches to a blender.
2. Melt the dark chocolate and pour it in along with the vanilla whey.
3. Blend until completely silky smooth.
4. Pour into a lined loaf tin or small baking dish.
5. Fridge for 2 to 4 hours until fully set.
6. Slice into 6 portions.

Worth knowing: the fat here comes almost entirely from the dark chocolate, so if you want to bring the calories down use less chocolate and lean harder on the peaches and protein.

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31/08/2026

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🍋 Lemon Protein Pancakes

Light, fresh and 46g of protein in one plate. All you need is a blender and about ten minutes.

Recipe (1 serving)
📊 Macros
Per serving: 465 kcal | 46g Protein | 44g Carbs | 11g Fat

Pancakes
🌾 40g rolled oats  🧀 150g low fat cottage cheese  🥚 1 whole egg  🥚 40g egg whites  🥄 1½ tsp baking powder  🍋 Zest of half to a whole lemon 🍋 Juice from a lemon wedge 🍦 1 tsp vanilla extract 🍯 Sweetener to taste
 🧂 Pinch of salt
🍦 Topping
🥛 125g 0% Greek yoghurt
🍋 Zest of half a lemon  🍦 Splash of vanilla
🍯 Sweetener to taste

👨‍🍳 Method
1. Blend the oats into a fine flour.
2. Add the cottage cheese, whole egg, egg whites, vanilla, lemon zest, lemon juice, sweetener and salt, then blend until smooth.
3. Add the baking powder and pulse briefly to combine. Don’t over blend it or the pressure builds up and it goes everywhere when you open the lid.
4. Let the batter rest for at least 5 minutes so it thickens up.
5. Cook in a lightly greased pan over medium-low heat with the lid on. Once the tops are mostly set, flip and cook until golden.
6. Mix the Greek yoghurt with the remaining zest, vanilla and sweetener, then spoon it over the pancakes.

Optional: finish with sugar free maple syrup, or the real thing if you have the calories for it.

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Credits: Madelaine Rascan - Studio Era

Ian Orban

30/09/2026

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