Healthy Recipes
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robreckless
Posts: 3
Here is a thread for all your healthy recipes!
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Replies
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Go on then, I'll start you off. Here's one from BBC Good Food:
Prawn and Tomato Curry
Serves 4
Nutritional Info:
217 kcalories, protein 22g, carbohydrate 16g, fat 8 g, saturated fat 1g, fibre 3g, sugar 9g, salt 0.66 g
Ingredients:
2 tbsp sunflower oil
1 large onion , chopped
large piece ginger , crushed
4 garlic cloves , crushed
½ red chilli , finely chopped
1 tsp golden caster sugar
1 tsp black mustard seeds
1 tsp ground cumin
1 tsp ground coriander
1 tsp turmeric
1 tbsp garam masala
2 tsp malt vinegar
400g can chopped tomatoes
400g raw king prawns
small bunch coriander , chopped
basmati rice , yogurt, mango chutney and Carrot & cumin salad, to serve
Method:
1. Heat the oil in a deep-sided frying pan and cook the onion for 8-10 mins until it starts to turn golden. Add the ginger, garlic and chilli and cook for 1-2 mins. Stir in the sugar and spices for 1 min, then splash in the vinegar and tomatoes. Season with salt and simmer for 5 mins, stirring, until the sauce thickens.
2. Stir in the prawns, reduce the heat and cook for 8-10 mins until cooked through - if the sauce gets really thick, add a splash of water. Remove from the heat, stir though most of the coriander. Serve straight from the dish scattered with the remaining coriander and the rice, yogurt, chutney and salad in separate bowls.0 -
One I like to do every couple of days is garlic roasted veg.
3 courgettes
5 or 6 peppers
3 garlic bulbs
Small pack of cherry tomatoes
Extra virgin olive oil
Pre-heat oven to Gas Mark 6 or equivalent.
Chop the courgettes and peppers into decent sized chunks. Lop the top off the garlic bulbs, but keep them whole (i.e. chop the stalk bit and the first part of the cloves off so you have a flat top to the bulb).
Put the courgettes and peppers into a roasting pan and evenly space the garlic bulbs cut side down amongst the veg. Drizzle the veg with the olive oil and put in the oven for 20 minutes. (Remember the more oil you put on the more fat you are consuming, but this is an easy way of getting "good" fats into your diet and will help you lose fat overall).
After twenty minutes put the cherry toms in with the veg and return to the oven for another 15 minutes.
Tastes lovely and whatever you don't use can be put into a tupperware container and warmed up in a microwave/eaten cold for a day or so afterwards.
I like to warm it up in a frying pan with no additional oil and serve it with linguine for a quick lunch or light evening meal. :thumbup:0 -
I have access to Slimming World receipes which are usually very low in saturated fat. If someone tells me a receipe name I can search for one for you. e.g. Fat free chicken curry
2 large onions, sliced
568ml/1pt chicken stock
2 tsp turmeric
3 cardamom pods
1 x 2.5cm/1in piece cinnamon stick
4 black peppercorns
4 cloves
1 tsp ground coriander
1 tbsp peeled and grated root ginger
1 tsp ground cumin
½ tsp mild chilli powder
3 garlic cloves, crushed
4 skinless and boneless chicken breasts, sliced
283g/10oz fat free natural yogurt, bought to room temperature
salt
2 tbsp chopped coriander leaves, to garnish
Put the onion and 426ml/¾ pt of the chicken stock in a large, heavy-based saucepan. Cover the pan, bring to the boil and then boil for 10 minutes. Reduce the heat, uncover the pan and cook gently for 20 minutes, until the onion is tender, golden and syrupy.
Add all the spices and garlic to the pan, and cook for 3-4 minutes. Then add the chicken and cook for a few minutes to coat in the spices, then stir in the remaining chicken stock.
Cover the pan and simmer very gently over a medium heat for 20 minutes until the chicken is cooked.
Transfer the curry to a large serving bowl. Add 4 tbsp of the cooking sauce to the yogurt and stir well. Gradually add the yogurt into the curry, stirring continuously.
Season to taste with salt, and serve immediately with boiled rice (Free on Extra Easy and Green or 2 Syns per 28g/1oz boiled on Original), and garnish with the chopped coriander.0 -
I just made a rather nice filling for a jacket potato
Chicken breast - diced
Red Pepper - chopped
Yellow Pepper - chopped
1/2 onion - chopped
Cherry Tomatoes - halved
1 Red Chilli - chopped
Cook the chicken until it is browned, then add the Peppers, Onion and Tomatoes to the pan, cook until the peppers soften.
While the mix is cooking, throw in some Piri Piri spices, some mixed spice, some Garlic Salt, some mixed herbs, some dried basil, salt & pepper.
Once it's all cooked, dispense in to a mixing bowl and add a large spoon of Philadelphia Light, mix it up and serve on top of your spud.
In total, including the spud, 461 calories.0 -
Can you post more recipes please gemike87?0
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Butternut Squash and Chorizo Risotto,
Serves 4 and virtually fat free.
Mist a large, heavy based pan with low fat cooking spray and put over a medium heat.
Add 6 thin slices of chorizo (60 g) chopped, 1 onion chopped, and 1 tbsp of fresh sage leaves. (Use dried sage if you have no fresh.)
Cook, stirring, for 5 minutes until the onion has softened and the juices are running from the chorizo-add a splash of water if it starts to stick.
Add ½ butternut squash, deseeded and chopped into small pieces, and cook for 5 minutes until starting to soften-add a splash of water if it starts to stick.
Add 200 g risotto rice and cook for 1-2 minutes, stirring to coat in the mixture.
Add 125 Fruity White Wine and simmer for 1-2 minutes until the wine has almost been absorbed.
Gradually add 700 ml vegetable stock, a ladleful at a time, stirring, until all the liquid has been absorbed.
Divide between 4 bowls and serve with mixed salad leaves
It's nice with a little parmesan too but that is optional to keep the fat content down0 -
Can you post more recipes please gemike87?
anything specifically?
Syn free Lasagne (serves 4)
454g Quorn mince (or very lean beef mince at 2 syns per 28gms)
250ml passata
Mixed herbs and black pepper
1 red pepper, finely chopped
250gms mushrooms, finely chopped
1 large onion, finely chopped
Lasagne sheets (as many as you need)
454g tub virtually fat free natural cottage cheese
250g tub Quark
30g Parmesan
100g reduced fat Cheddar
(The Parmesan and RF Cheddar amount to 1 HEB per serving)
In a non-stick large pan, dry fry the mince until browned. Add vegetables, passata, herbs and black pepper, and cook until veg are softened.
Mix the quark, cottage cheese, Parmesan and Cheddar together.
Spray an ovenproof lasagne dish wih Frylight and layer the meat mixture, lasagne sheets and cheese mixture, finishing with a layer of cheese mixture.
Bake in a hot oven (180*c) for approx 40 minutes until heated through and topping is golden brown0 -
Chinese beef with broccoli
Ingredients: Serves 2 (large portions) 2 syns per portion on EE
400g beef, cut into thin strips
2 fresh broccoli bunches
200g mushrooms, quartered
3 shallots, chopped
½ red pepper, chopped
50g grated carrot
175ml beef stock
1 level tbsp cornflour
10 mls dry sherry
1 tsp grated ginger
4 tbsp soy sauce
1 tsp oyster sauce
fry light
200g rice
Cut the beef into strips, and add 1 tbsp of soy sauce, mix well and leave for 30 minutes.
Place rice into the rice tray of your steamer with 200mls water. Steam for 30 minutes fluffing with a fork half way through.
Meanwhile, break the broccoli into small florettes. Spray a cold pan with fry light and turn to a medium heat. Fry the broccoli, carrot, shallots, mushrooms and pepper for 5 minutes until broccoli is tender but firm. Remove veg from the pan and set aside.
Add the beef to the pan with a few sprays of fry light, and cook until browned on the outside but still pinkish in the middle. Move the meat to the ouside of the pan.
Mix together the remaining soy sauce, ginger, sherry, stock, oyster sauce and cornflour, pour into the middle of the pan. Mix the beef with the sauce and cook until sauce has thickened and bubbling.
Add the veg back to the pan, and coat well with the mixture. Warm through and serve on top of the rice.0 -
This website has Slimming World recipes. You'll notice that they're all very low in fat
http://www.helensslimmingworldrecipes.com/#0
