I look forward to lots of delicious meals to try :munch:
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Here is the healthy recipe sticky that the slimming regulars requested I look forward to lots of delicious meals to try :munch:
I look forward to lots of delicious meals to try :munch:
Ok, I'll go first! I got this recipe from weight loss resources. Its technically a breakfast recipe but I was craving something a bit bad for dinner and this hit the spot perfectly! Bacon and Egg Muffin with Cheese Ingredients [LIST] [*]67g Muffin, English, Wholemeal, Tesco [*]5 Sprays/1ml Oil, Olive, Spray, Fry Light [*]2 Rashers/50g Bacon, Back, Unsmoked, Healthy Living, Tesco [*]1 Slice/27g Cheese, Slices, Low Fat, Healthy Living, Tesco [*]1 Egg/56g Eggs, Free Range, Large, Average[/LIST]Method 1. Toast the muffin, and place the cheese slice on the bottom half. Heat 2 frying pans. 2. Spray the first pan with 2 sprays Fry Light, add the bacon and fry over a medium/high heat for 2 minutes. Turn and cook for a further 2 minutes. 3. Meanwhile spray the second pan with 2 sprays Fry Light, crack the egg and fry over a medium heat until starting to set. Lift the egg with a spatula, spray the pan again, flip the egg and fry until the yolk is set. 4. Layer bacon on top of cheese slice, egg on top of bacon and top with the muffin. 5. Serve immediately. Variation Swap the bacon for a low fat sausage and make an egg and sausage muffin instead (1 Tesco Healthy Living sausage provides virtually the same calories and fat as the 2 rashers of bacon above) Nutrition Data Per ServingCalories (kcal)330.2Carbohydrate (g)24.1Protein (g)35.5Fat (g)10.2Fibre (g)3.8
[CENTER]Spicy Lentil Soup[/CENTER] Makes 2 servings 1-2 teaspoons (5-10ml) curry paste 1 onion, chopped 1 garlic clove, crushed 2-cm (-in) piece root ginger, peeled and finely chopped 125g (4oz) red lentils 500ml (16 fl oz) vegetable stock Grated zest and juice of 1 lime A little low-sodium salt and freshly ground black pepper Chopped fresh mint to garnish Place the curry paste, onion, garlic and ginger in a large pan and cook gently for three minutes. Add the lentils and vegetable stock and bring to the boil. Reduce the heat and simmer for 20 minutes. Add the lime zest and juice, bring back to the boil and simmer for a further 10 minutes until the lentils are soft. Season to taste with low-sodium salt and pepper. Ladle into bowls and garnish with the mint leaves. Nutritional analysis (per serving): Calories: 232 kcal Protein: 16g Fat: 1.5g Saturates: 0.1g Carbohydrates: 41g Total sugars: 5.8g Fibre: 4.1g Salt: 0.2g
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[CENTER]Tomato Soup With Thyme And Toasted Croutons[/CENTER] Makes 2 servings 1 onion, chopped 1 garlic clove, crushed 1 tablespoon (15ml) tomato puree 1 small carrot, diced 400g tin chopped tomatoes 225ml (8 fl oz) vegetable stock 1 teaspoon (5ml) dried thyme 2 teaspoon (10ml) cornflour, mixed with a little water to a smooth paste Squeeze of lemon juice Freshly ground black pepper 1 thick slice wholegrain bread 1 tablespoon (15ml) omega 3-rich oil or extra virgin olive oil Place the onion, garlic, tomato puree, carrots, tinned tomatoes, vegetable stock and thyme in a large saucepan. Add the cornflour mixture and lemon juice. Bring to the oil, lower the heat, cover and simmer for 20-25 minutes. Meanwhile, toast the bread, then cut into 2-cm (-in) cubes. Remove the soup from the heat and liquidize with the oil and black pepper until smooth, using a blender, food processor or a hand blender. Ladle the soup into bowls and serve with a scattering of toasted croutons. Nutritional analysis (per serving): Calories: 187 kcal Protein: 5.4g Fat: 6.5g Saturates: 0.9g Carbohydrates: 29g Total sugars: 15g Fibre: 4.6g Salt: 0.5g
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[CENTER]Mixed Bean And Lentil Hotpot With Fresh Coriander[/CENTER] Makes 2 servings 1 tablespoon (15ml) olive or rapeseed oil 1 onion, chopped 1 small red pepper, diced 1 garlic glove, crushed 125g (4oz) red lentils 500ml (16 fl oz) vegetable stock 2 carrots, sliced 200g (1/2 tin) mixed beans in water, rinsed and drained 1 tablespoon (15ml) lemon juice A little low-sodium salt A small handful of fresh coriander, finely chopped Heat the oil in a heavy based pan and saut� the onions for 5 minutes. Add the garlic and red pepper and continue cooking for 1 minute while stirring continuously. Add the lentils, stock, carrots and beans. Bring to the boil. Cover and simmer for about 25 minutes, then season with the lemon juice and low-sodium salt. Finally, stir in the fresh coriander. Serve with cooked quinoa or brown rice and a spoonful of low-fat natural yoghurt. Nutritional analysis (per serving): Calories: 416 kcal Protein: 24g Fat: 7.5g Saturates: 1.3g Carbohydrates: 68g Total sugars: 18g Fibre: 13g Salt: 1.1g
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[CENTER]Moroccan Chicken With Quinoa[/CENTER] Makes 1 serving 1 skinless chicken breast 1 garlic clove, crushed red chilli, deseeded and chopped (use according to taste) A pinch of paprika A pinch of ground cumin 1 lemon 1 tablespoon (15ml) fresh mint leaves 60g (2oz) quinoa (or brown rice) 1 tablespoon (15ml) toasted pumpkin seeds Slash the chicken breast 3 or 4 times. Place the garlic, chilli, paprika, cumin, the juice of half the lemon and mint leaves in a bowl and mix well. Add the chicken and turn a few times. Leave to marinate for at least 30 minutes. Meanwhile, boil the quinoa (or rice) according to packet instructions (approximately 25 minutes). Drain and mix with the toasted pumpkin seeds. Pre-heat the grill. Place the chicken on a baking tray and grill for 6 or 7 minutes each side until cooking through. Spoon the quinoa on a plate and place the chicken on top. Serve with a green vegetable. Nutritional analysis (per serving): Calories: 431 kcal Protein: 42g Fat: 14g Saturates: 2.3g Carbohydrates: 37g Total sugars: 4.0g Fibre: 0.6g Salt: 0.3g
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[CENTER]Oat-crusted Salmon With Sesame Seeds[/CENTER] Makes 2 servings 300g (10oz) salmon fillet, skinned 2 tablespoon (30ml) porridge oats 1 tablespoon (15ml) sesame seeds A little low-sodium salt and freshly ground black pepper Lemon wedges to serve Cut the salmon in half. On a plate mix together the porridge oats, sesame seeds, low-sodium salt and black pepper. Dip each salmon portion in the oat mixture and press it all over so that the oats coat the fish evenly. Brush a non-stick frying pan or griddle with a little olive oil, allow it to heat up and then add the salmon. Cook over a moderate heat for 3 minutes on each side, covering with a lid. The salmon should be light brown and crispy on the outside. Serve with the lemon wedges. Nutritional analysis (per serving): Calories: 402 kcal Protein: 34g Fat: 25g Saturates: 3.9g Carbohydrates: 11g Total sugars: 01.g Fibre: 2.0g Salt: 0.2g
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[CENTER]Wholemeal Healthy Pizza[/CENTER] Ingredients For the dough tbsp dried yeast pinch salt pinch caster sugar 200g/7oz wholemeal flour drizzle olive oil, plus extra for greasing 150ml/5fl oz lukewarm water For the tomato sauce 1 medium onion, finely chopped 2 garlic cloves, crushed 1 tsp dried oregano 400g/14oz can chopped tomatoes 2 tbsp tomato pur�e freshly ground black pepper To make the pizza dough, place the yeast, salt, sugar and flour in a large bowl and mix together well. Mix the olive oil with the water in a jug, then gradually add to the dry ingredients, beating and mixing all the time to create a thick dough. Knead it with floured hands, until the mixture is smooth and elastic. This will take about ten minutes. Lightly grease a large bowl with olive oil and place the dough in the bowl. Cover with a tea towel and place somewhere warm (not hot) for about 30 minutes. Knock back the risen dough, by gently punching it back into the bowl, and leave to prove for another 30 minutes. For the tomato sauce, place all of the ingredients into a food processor and blend until smooth. Preheat the oven to 220C/425F/Gas 7. Roll out the pizza dough onto a clean, floured surface to about cm/in thick. Add the tomato sauce and spread out thinly and evenly across the dough. Add your topping from the choices below then place into the oven and bake for 8-10 minutes, until golden brown. Suggestions for pizza toppings Florentina 50g/2oz spinach, steamed pinch fresh grated nutmeg 1 tsp dried oregano 25g/1oz low-fat mozzarella cheese, broken up sprinkle grated parmesan cheese 1 free-range egg, broken into the centre of the pizza Hot and spicy 100g/3oz chicken breast, cooked and thinly sliced pinch cajun pepper red onion, thinly sliced 2 jalapeno peppers, chopped 25g/1oz low-fat mozzarella cheese 1 tsp dried oregano Vegetarian special 4 mushrooms, thinly sliced green pepper, thinly sliced red onion, thinly sliced 25g/1oz low-fat mozzarella cheese, broken up. Mediterranean 4 slices parma ham 25g/1oz low-fat mozzarella cheese 50g/2oz sun-dried tomatoes small handful fresh basil leaves 8 black olives sprinkle parmesan cheese.
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[CENTER]Banana Bread[/CENTER] 225g wholemeal flour 75g plain flour 1 tsp bi-carbonate soda tsp salt 1 tsp cinnamon 55g walnuts 55g sultanas 8 tbsp olive oil 12 tbsp honey 2 eggs, lightly beaten Zest of 1 lemon 4 over-ripe bananas, mashed Pre-heat the over to 180c. Grease and line a loaf tin 21cm by 14cm. Combine flours, soda, salt and cinnamon in a medium bowl. Stir in walnuts and sultanas. In a large bowl, combine and beat together; oil and honey until well combined. Add eggs, zest and bananas, mix to combine. Stir in sifted flour mixture and pour into pre-pared loaf tin. Bake in pre-heated oven for 50 minutes. ETA: Nutrition Data Per Serving (if divided into 20 pieces) Calories (kcal) 194.5 Carbohydrate (g) 26.4 Protein (g) 3.3 Fat (g) 8.4 Fibre (g) 2.0 Alcohol (g) 0.0 Fruit & Veg 0.3
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[CENTER]Carrot & Cumin Soup[/CENTER] Serves 2 1 onion finely sliced 12 large carrots peeled and sliced cumin power chopped coriander 1/1.2 pints stock hot In a pan add a touch of butter and olive oil Add the onion and saute without any colour Add the carrots and a good pinch of cumin and saute for 5 minutes Cover with the stock and bring to a simmer and cook for 10 minutes until carrots are cooked Blits in a blender and return to the heat and if too thick add some more stock Serve with freshly chopped coriander. ETA: Nutrition Data Per Serving without butter (serves 2) Calories (kcal) 226.5 Carbohydrate (g) 38.1 Protein (g) 4.1 Fat (g) 7.8 Fibre (g) 10.7 Alcohol (g) 0.0 Fruit & Veg 5.0
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