Healthy Recipes

Here is the healthy recipe sticky that the slimming regulars requested 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

[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

[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

[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

[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

[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.

[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

[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

[CENTER]Quick Bean Chilli[/CENTER] Serves 4 1tbsp virgin olive oil 1 large mild onion, peeled and chopped 2 celery sticks, trimmed and sliced 1 garlic clove, peeled and crushed - 1tsp hot chilli powder (to taste) 1 red and 1 yellow or orange pepper, deseeded and cut into 2.5cm chunks 2 small courgettes, trimmed and cut into 1cm slices 1 can (400g) chopped tomatoes 2tbsp tomato puree 2tsp organic vegetable bouillon (stock) powder or 1 organic vegetable stock cube 1 can (410g) no salt red kidney beans, drained and rinsed Freshly cooked wholegrain (brown) rice and fat-free bio-yoghurt 1. Heat the oil in a large saucepan or casserole and gently cook the onion, celery and garlic for about 5 minutes until the onion has softened, stirring occasionally. Add the chilli powder and cook for 30 seconds, stirring constantly. 2. Next add the peppers and courgettes and cook with the other vegetables for 3-4 minutes, stirring regularly. Tip the tomatoes into the pan, then half-fill the can with cold water and pour over the vegetables. Add the tomato puree and bouillon powder or stock cube. 3. Bring to the boil, then reduce the heat and simmer gently for 15 minutes, stirring occasionally. Add the beans to the pan and continue cooking for a further 5 minutes until all the vegetables are tender, the beans are hot and the sauce has thickened. Stir regularly. 4. Serve with freshly cooked brown rice, topped with spoonfuls of fat-free bio-yoghurt.

[CENTER]Salmon Burgers[/CENTER] Serves 2 2 boneless, skinless salmon fillets 1 tbsp Thai red curry paste Thumb-size piece fresh root ginger, grated 1 tsp soy sauce 1 bunch coriander, chopped 1 tsp olive oil Lemon wedges to serve Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through. ETA: Nutrition Data Per Serving Calories (kcal) 253.9 Carbohydrate (g) 1.6 Protein (g) 24.4 Fat (g) 15.9 Fibre (g) 0.1 Alcohol (g) 0.0 Fruit & Veg 0.0

[CENTER]Spiced Chicken With Lime Sauce[/CENTER] (Serves 4) 4 boneless chicken breasts 150g fat-free bio-yoghurt 1 tsp ground cumin 1tsp ground coriander 1tsp hot chilli powder 1tsp finely grated fresh root ginger 1 garlic clove, peeled and crushed For the sauce 5tbsp fat-free bio-yoghurt 1 tsp mango chutney 1tsp freshly squeezed lime juice 1tbsp chopped fresh mint Lime wedges, for squeezing 1. Cut the chicken into 3cm pieces and place in a bowl. Add the yoghurt, spices, ginger and garlic. Toss well together then cover and leave to marinate in the fridge for 4-6 hours 2. Lightly oil and preheat an electric health grill or ridged griddle pan. Tip the chicken and marinade into a colander over a bowl and shake to remove most of the marinade. Place the chicken pieces on the grill or griddle and cook for 3-4 minutes. Close the lid if you are using a health grill. Turn the chicken pieces with tongs or a fork every minute if using a griddle. Cook until the chicken is cooked through and no pinkness remains. 3. To make the sweet lime sauce, mix the yoghurt, chutney and lime juice together in a small bowl. 4. Serve the chicken with lime wedges for squeezing.

[CENTER]Sticky Lemon Chicken[/CENTER] Serves 2 2 chicken breast fillets 1 large lemon 2 tsp fresh thyme leaves or a generous sprinkling of dried 1 tbsp clear honey Preheat the grill to high and lightly oil a shallow heatproof dish. Put the chicken in the dish, skin side down, and season with salt and pepper. Grill for 5 minutes. While the chicken is grilling, cut four thin slices from the lemon. Turn the chicken fillets over and put a slice of lemon on top of each one. Sprinkle over the thyme and a little more seasoning, then drizzle with the honey. Squeeze over the juice from the remaining lemon and spoon round 2 tbsp water. Return to the grill for 10 minutes more, until the chicken is golden and cooked all the way through. Serve the chicken and the sticky juices with rice or potatoes and a green veg - broccoli or leeks are good. ETA: Nutrition Data Per Serving Calories (kcal) 208.3 Carbohydrate (g) 13.5 Protein (g) 36.3 Fat (g) 1.2 Fibre (g) 1.0 Alcohol (g) 0.0 Fruit & Veg 0.8

[CENTER]Sweet Potato & Chilli Soup[/CENTER] Serves 3 1 onion, roughly chipped 1 red chilli, finely chopped 1tsp ground coriander 2 garlic cloves, crushed 750g sweet potatoes, peeled and cut into chunks Vegetable stock made up to 750ml A pinch of paprika In a large pan add the onion, chilli, coriander and garlic and cook for about 8 minutes until softened. Add the sweet potato and cook for a few more minutes. Add the stock, bring to the boil then simmer for about 10 minutes until the vegetables are soft. Mash, or blend if you want a smooth soup. Season and serve with a pinch of paprika. ETA: Nutrition Data Per Serving Calories (kcal) 246.6 Carbohydrate (g) 49.3 Protein (g) 3.3 Fat (g) 5.5 Fibre (g) 5.8 Alcohol (g) 0.0 Fruit & Veg 3.3