Reduced calorie Jamie Oliver warm salad.

taiyola · June 2013

I was just watching Jamie Oliver's 15 Minute Meals and he did a lovely Indian style warm salad. Looks delicious on TV and obviously is quick to make!

Now his consisted of tikka chicken, naan, a yogurt dressing and his usual half pint of olive oil! That came in at over 600 calories. I have entered it in my diary and got mine significantly reduced! I don't eat meat so you can swap that for 'real' chicken which may bring up the calories and protein, but I have reduced the oils, reduced the yogurt and taken away the naans.

Calories: 424 (per person)
Carbs: 31g
Protein: 18g
Fat: 21g
Fibre: 5g
Sugar: 10g.

Rough ingredients per person. Double for 2 etc obviously!

Main section:
Spring onions - 1/2 stalk.
Puy lentils - 1/4 tin.
Chilli - I chose dried as it's already in my cupboard, however I think he used 1 whole for 4 people.
Garlic - 1/2 clove.
Olive oil - 5ml.
Cumin - 1/4 tsp.
Tomato - 1 large for 4 people.
Salt - pinch.
Pepper - pinch.
Vinegar - quick splash.

Cook all together for 5-10 minutes in a pan.

Dressing:
Fat free Greek yogurt - 50g.
Lemon juice - tsp.
Mango chutney - 10g.
Turmeric - 1/2 tsp.

Salad base:
Spinach - 30g.
Cucumber - 1/4 cup.
Coriander - sprinkle.
Feta cheese - 25g.

Then I added 3 Quorn chicken strips.