5 dinners under 600 calories

| 30 Aug, 2023

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Pasta with aubergine

Pasta arrabbiata with aubergine

Serves 2 - 500 kcals per serving Pasta with aubergine

Kcals 500
Fat 13.6g
Sat fat 3.4g
Carbs 71.7g
Sugar 17.9g
Fibre 13.9g
Protein 20.0g
Salt 0.99g

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Ingredients

  • 1 tbsp cold-pressed rapeseed oil
  • 1 large onion, finely chopped (160g)
  • 2 large garlic cloves, finely grated
  • 1 tsp chilli flakes
  • 1 tsp smoked paprika
  • 400g can chopped tomatoes
  • 1 tsp vegetable bouillon powder
  • 1 aubergine, chopped
  • 150g wholemeal penne or fusilli
  • Large handful of basil, plus extra to serve
  • 25g parmesan or vegetarian Italian-style hard cheese, finely grated

Method

  1. Heat the oil in a large non-stick pan, add the onions, cover and cook for 5 mins. Remove the lid and cook for 5 mins more, stirring frequently until softened. Add the garlic, chilli flakes and paprika, stir briefly, then tip in the tomatoes and a can of water. Stir in the bouillon and aubergine, then bring to a simmer, cover and cook for 20 mins.
  2. Cook the penne in a pan of boiling water for 12 mins until al dente. Drain, reserving 60ml of the cooking water. Add the cooked penne to the sauce, and toss well with the basil and a little of the reserved water, if needed. Spoon into two shallow bowls, and serve topped with the cheese and some extra basil, if you like.

Source: BBC Good Food



Miso noodles

Miso noodles with fried eggs

Serves 2 - 509 kcals per serving Miso noodles

Kcals 509
Fat 22.0g
Sat fat 3.1g
Carbs 51.4g
Sugar 12.8g
Fibre 12.7g
Protein 25.2g
Salt 1.64g

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Ingredients

  • 2 nests wholemeal noodles (100g)
  • 1 tbsp rapeseed oil, plus a drop extra for frying
  • 30g ginger, cut into matchsticks
  • 1 green pepper, deseeded and cut into strips
  • 2 leeks (165g), thinly sliced
  • 3 large garlic cloves, finely grated
  • 1 tsp smoked paprika
  • 1 tbsp brown miso
  • 160g beansprouts
  • 100g frozen peas, defrosted
  • 160g baby spinach
  • 2 large eggs
  • 1 red chilli, deseeded and chopped (optional)

Method

  1. Put the noodles in a bowl and cover with boiling water. Set aside to soften.
  2. Meanwhile, heat the oil in a wok and stir-fry the ginger, pepper and leek for a few mins until softened. Add the garlic and paprika and cook for 1 min more. Drain the noodles, reserve 2 tbsp of the water and mix with the miso.
  3. Add the drained noodles, miso liquid, beansprouts, peas and spinach to the wok and toss over a high heat until the spinach wilts. While you are doing this, fry the eggs in a little oil to your liking. Pile the noodles onto plates, top with the eggs and chilli, if using, and serve.

Source: BBC Good Food



Cajun chicken

Cajun chicken traybake with sweet potato wedges & chive dip

Serves 4 - 510 kcals per serving

Kcals 510
Fat 23.1g
Sat fat 5.6g
Carbs 36.3g
Sugar 17.3g
Fibre 7.3g
Protein 38.6g
Salt 0.78g

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Ingredients

  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • 1 tbsp fresh thyme leaves or 1 tsp dried
  • 8 skinless, boneless chicken thighs (900g)
  • 1 red and 1 yellow pepper, deseeded and chopped
  • 3 red onions, sliced into 1cm-thin wedges
  • 2 celery sticks (125g) , finely chopped
  • 1 tbsp rapeseed oil, plus 1 tsp
  • 2 sweet potatoes (375g peeled weight), cut into 16 wedges
  • 150g kefir or bio yogurt
  • 2 tbsp snipped chives

Method

  1. Heat the oven to 200°C/180°C fan/gas 6. Mix the cumin, paprika, oregano and thyme together in a bowl, with a good grinding of black pepper. Set aside 1 tbsp for the potatoes. Use the rest to rub all over the chicken thighs.
  2. Tip the peppers, onions and celery into a large roasting tin and toss with 1 tbsp oil. Spread out the veg so it cooks evenly, then nestle in the chicken. Cover with foil and roast for 40 mins.
  3. Meanwhile, coat the potato wedges in the 1 tsp oil and remaining spices, and arrange well-spaced apart on a non-stick baking tray. Put in the oven, on a higher shelf, when you have 35 mins left for the chicken. Stir the kefir and chives together to make a dip, adding up to 1 tbsp water to loosen, if needed. Set aside.
  4. Remove the roasting tin and potatoes from the oven and turn up the heat to 220°C/200°C fan/gas 7. Remove the chicken to a warm plate and leave to rest for 5 mins. Return the veg to the oven, uncovered, for 5-10 mins to colour a little. Serve half the wedges on plates with half of the chive dip and half the veg and chicken. Cover and chill the remaining portions. Will keep chilled for up to three days. To reheat, gently warm the potatoes in a non-stick frying pan, taking care they don’t burn. Heat the chicken until piping hot in a microwave or pan set over a medium heat. If freezing, leave to defrost fully before reheating in a pan over a medium heat until piping hot.

Source: BBC Good Food



Cheesy seafood

Cheesy seafood bake

Serves 2 - 511 kcals per serving

Kcals 511
Fat 12.0g
Sat fat 5.3g
Carbs 54.6g
Sugar 20.5g
Fibre 11.5g
Protein 48.7g
Salt 1.88g

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Ingredients

  • 300g medium potatoes (about 3), thinly sliced
  • 2 tbsp milk
  • 40g mature cheddar, finely grated
  • 1 tsp rapeseed oil
  • 1 onion (160g), finely chopped
  • 1 red pepper, deseeded and finely diced (270g)
  • 2 tsp balsamic vinegar
  • 1 tsp vegetable bouillon powder
  • 400g can chopped tomatoes
  • ½ x 30g pack basil, leaves picked and finely chopped
  • 1 garlic clove, finely grated
  • 280g pack skinless cod loins
  • 100g frozen small Atlantic cooked prawns, defrosted
  • 160g broccoli florets

Method

  1. Boil the potato slices for 10 mins then drain, tip into a bowl and gently mix in the milk and half the cheese. Don’t worry if the potatoes break up a little.
  2. Meanwhile, heat the oil in a large frying pan and cook the onion until softened. Stir in the pepper and cook for 5 mins more. Spoon in the balsamic vinegar and bouillon powder, then stir in the tomatoes, basil and garlic. Lay the cod fillets on top, then cover and cook for 6-8 mins until the cod flakes when tested. Heat the grill to high.
  3. Take off the heat, stir in the prawns and tip into a shallow baking dish, breaking up the cod into large chunks. Cover with the potatoes and sprinkle with the remaining cheese. Grill until golden. While it’s grilling, steam or boil the broccoli to serve with the bake.

Source: BBC Good Food



Lamb jalfrezi

Lamb jalfrezi with cumin rice

Serves 4 - 522 kcals per serving

Kcals 522
Fat 15.4g
Sat fat 5.1g
Carbs 67.0g
Sugar 14.3g
Fibre 7.1g
Protein 33.0g
Salt 0.61g

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Ingredients

  • 2 tsp cold-pressed rapeseed oil
  • 600g lean lamb leg steak, trimmed of all visible fat, diced
  • 1 large onion, finely chopped
  • 2 large garlic cloves, chopped
  • 50g ginger, shredded
  • 2 tsp ground coriander
  • 2 tsp cumin seeds
  • 400g can chopped tomatoes
  • 1 tbsp vegetable bouillon powder
  • 2 large peppers, seeded and diced
  • 1 medium onion, cut into wedges
  • 1 red or green chilli, deseeded and sliced
  • 25g fresh coriander, chopped

    For the rice

  • 250g brown basmati rice
  • 1-2 tsp cumin seeds

Method

  1. Heat 1 tsp oil a large wide non-stick frying pan and fry the lamb for about 4 mins, stirring until browned. Scoop from the pan and set aside.
  2. Add the chopped onion, garlic and half the shredded ginger to the pan and fry for 5 mins until softened. If the onions start to catch, add a splash of water. Add the spices and cook for a minute more. Tip in the tomatoes and half a can of water along with the bouillon, then blitz everything in the pan with a hand blender until really smooth. Stir in the lamb, then cover and simmer over a low-medium heat for 25 mins until tender.
  3. Meanwhile boil the rice with the cumin seeds in a pan of water for 25 mins until tender. Drain.
  4. Heat the remaining oil in a non-stick wok. Add the peppers, onion wedges, chilli and remaining ginger, and stir-fry everything together for around 5 mins, or until tender, but still with some bite. Stir into the curry with the coriander and serve with the rice.

Source: BBC Good Food



Article provided by Good Food

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