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Spicy Beef Stir Fry
Serves 4 - 257 kcals per serving
Kcals |
257 |
Fat |
10.9g |
Sat fat |
2.9g |
Carbs |
17.7g |
Sugar |
15.4g |
Fibre |
1.7g |
Protein |
21.9g |
Salt |
1.63g |
Ingredients
- 330g sirloin steak, cut into strips
- 6 tbsp teriyaki marinade
- 2 tbsp groundnut oil
- 90g baby spring onions, finely sliced into thin strips
- 2 garlic cloves, finely chopped
- 2 large red chillies, deseeded and finely chopped
- 2cm piece of fresh root ginger, grated
- 200g tenderstem broccoli, roughly chopped
- 2 red peppers, deseeded and cut into strips
- 25g basil leaves, shredded
Method
- Place the steak in a bowl with half the marinade. Heat 1 tbsp of the oil in a wok and cook the steak in batches for 2-3 minutes, until brown. Transfer to a plate.
- Add the remaining oil to the pan with half the spring onions and all the garlic, chilli and ginger – cook for 1-2 minutes. Add the broccoli and peppers and stir fry for 3 minutes.
- Add the remaining teriyaki marinade and cook for further 2-3 minutes.
- Return the steak to the pan and stir in half the basil.
- Serve topped with the remaining spring onions and basil leaves.
- This is delicious on its own, or with some boiled rice / vegetables (just add in the extra calories).
Chicken Fried Rice
Serves 2 - 303 kcals per serving
Kcals |
303 |
Fat |
7.4g |
Sat fat |
1.7g |
Carbs |
26.4g |
Sugar |
6.3g |
Fibre |
4.0g |
Protein |
34.2g |
Salt |
0.65g |
Ingredients
- 50g dried wholegrain rice
- 1 tsp oil
- 1 spring onion, sliced
- 1 red pepper, sliced
- 3 heads of broccoli, sliced
- 125g chestnut mushrooms, diced
- 160g grilled chicken, diced
- 1 tbsp oyster sauce
- 1 egg
Method
- Cook the rice as per the packet instructions.
- Once the rice is cooked, add the spring onion, green pepper, broccoli, mushrooms and chicken to the rice.
- Turn off the heat and add the oyster sauce and egg, the heat from the pan will warm the rice and cook the egg.
Sweet & Sour Prawn Stir Fry
Serves 2 - 270 kcals per serving
Kcals |
270 |
Fat |
8.6g |
Sat fat |
1.0g |
Carbs |
34.4g |
Sugar |
21.1g |
Fibre |
4.5g |
Protein |
14.1g |
Salt |
1.15g |
Ingredients
- 200g onion, sliced
- 10ml olive oil
- 125g mixed peppers
- 100g Amoy Straight To Wok Rice Noodles
- 60g Blue Dragon Sweet & Sour Stir Fry Sauce
- 130g king prawns, pre-cooked
- 1 garlic clove, finely chopped
- 5g fresh ginger root
- 5g red chilli pepper, chopped
- 90g spring onions
Method
- Heat a wok with the oil. Add the sliced onion, garlic and ginger and fry for approximately 5 minutes.
- Add the chilli and peppers and cook for a further 5 minutes.
- Pour in the stir fry sauce, along with the spring onions, rice noodles and king prawns and cook through for approximately 5 minutes.
- Serve in bowls and enjoy!
Sticky Duck Parcels
Serves 4 - 255 kcals per serving
Kcals |
255 |
Fat |
8.3g |
Sat fat |
2.5g |
Carbs |
9.1g |
Sugar |
7.6g |
Fibre |
2.7g |
Protein |
35.3g |
Salt |
0.92g |
Ingredients
- 4 duck breast fillets, sliced
- 2 tsp Chinese 5 Spice
- 1 tbsp Blue Dragon Hoi Sin Sauce
- 1tbsp Blue Dragon Plum Sauce
- 325g vegetable stir fry mix
- Salt and pepper to season
Method
- Preheat oven to 200°C (Gas Mark 6) and coat the duck with the 5 spice powder, season and set aside.
- Cut out 4x 30cm squares of grease proof paper and divide the duck between them.
- Mix both the sauces and pour over the duck and divide the stir fry veg between the 4 squares of paper.
- Fold into parcels and seal well with metal paper clips.
- Bake for 20 minutes.
Crispy Kale Seaweed
Serves 2 - 51 kcals per serving
Kcals |
51 |
Fat |
3.4g |
Sat fat |
0.5g |
Carbs |
2.7g |
Sugar |
2.7g |
Fibre |
1.7g |
Protein |
1.7g |
Salt |
0.68g |
Ingredients
- 1 tsp sesame oil
- 100g kale, finely chopped
- Frylight
- 1 tsp sugar
- ½ tsp sea salt
- Sprinkle of 5 Spice powder
Method
- Pre-heat your oven to 180°C (Gas Mark 4).
- Heat the sesame oil in a wok and coat the bottom of the pan evenly.
- Add the kale and toss around to lightly coat with the oil. Cook for 1 minute, ensuring the bottom layer doesn't burn.
- Spread the kale on a non-stick baking sheet and spray with Frylight.
- Place in the oven for 1-2 minutes.
- Remove from oven, sprinkle with a little Chinese 5 spice powder, sugar and a generous sprinkle of salt.
- Toss to coat evenly, transfer to a serving bowl and enjoy!
Nutritionist Beth Furness (ANutr), holding a BSc in Nutrition and Health, is deeply dedicated to applying evidence-based knowledge to all aspects of nutrition. Her passion lies in fostering healthy relationships with food, ensuring that everyone maintains a balanced and sustainable approach to nutrition.