5 tasty lower-carb meal ideas

| 10 Jan, 2024

Cod with salsa salad

Cod with cucumber, avocado & mango salsa salad

Serves 2 - 272 kcals per serving

Kcals 272
Fat 11.2g
Sat fat 2.6g
Carbs 19.5g
Sugar 18.4g
Fibre 4.9g
Protein 24.9g
Salt 0.32g

See the recipe in app here

Ingredients

  • 2 x skinless cod fillets
  • 1 lime, zested and juiced
  • 1 small mango, peeled, stoned and chopped (or 2 peaches, stoned and chopped)
  • 1 small avocado, stoned, peeled and sliced
  • ¼ cucumber, chopped
  • 160g cherry tomatoes, quartered
  • 1 red chilli, deseeded and chopped
  • 2 spring onions, sliced
  • Handful chopped coriander

Method

  1. Heat oven to 200C/180C fan/gas 6. Put the fish in a shallow ovenproof dish and pour over half the lime juice, with a little of the zest, then grind over some black pepper. Bake for 8 mins or until the fish flakes easily but is still moist.
  2. Meanwhile, put the rest of the ingredients, plus the remaining lime juice and zest, in a bowl and combine well. Spoon onto plates and top with the cod, spooning over any juices in the dish.

Source: BBC Good Food



Cajun chicken with bean salad

Cajun grilled chicken with lime black-eyed bean salad & guacamole

Serves 2 - 491 kcals per serving

Kcals 491
Fat 21.4g
Sat fat 4.3g
Carbs 23.7g
Sugar 8.5g
Fibre 10.2g
Protein 49.1g
Salt 0.46g

See the recipe in app here

Ingredients

For the chicken:

  • 1 tsp rapeseed oil
  • ½ tsp dried oregano
  • ½ tsp dried thyme
  • 1 tsp smoked or regular paprika
  • ¼ tsp cayenne pepper
  • 1 garlic clove, finely chopped
  • 2 skinless, boneless chicken breasts (each weighing 140g)

For the black-eyed bean salad:

  • 200g black-eyed beans from a can, drained (or butter or cannellini beans)
  • 2 tomatoes, deseeded and diced
  • 85g sweetcorn from a can, drained
  • 2 spring onions, trimmed and finely chopped
  • 25g semi-dried tomato in oil from a jar, roughly chopped
  • Zest and juice 1 lime
  • Small handful coriander, finely chopped

For the guacamole:

  • 1 avocado, stoned and peeled
  • ¼ red chilli, deseeded and finely chopped
  • ½ tbsp olive oil
  • Juice 1 lime
  • Small handful coriander, finely chopped

Method

  1. Mix together the oil, herbs, spices and garlic in a large sealable bag. Put the chicken breasts in the bag and mix thoroughly to cover. Bash the chicken with a rolling pin to flatten it a little, then set aside to marinate for at least 15 mins.
  2. In a large bowl, mix all the ingredients for the bean salad. Stir well and set aside.
  3. For the guacamole, scoop the flesh from the avocado and put it in a medium bowl, chopping it roughly with the side of the spoon. Add the rest of the ingredients and mix well. If you prefer your guacamole to be smoother, mash the avocado well with the olive oil and lime juice until it's at your preferred consistency before stirring in the other ingredients.
  4. Heat the grill. Line a grill pan with foil, place the chicken breasts on it and grill for 5 mins, checking occasionally. Once golden brown, turn and grill for a further 5-7 mins. Check the middle of the breasts after 5 mins and, if cooked through, remove from the heat.
  5. Place 1 warm chicken breast on each plate, with some bean salad and a dollop of guacamole on the side.

Source: BBC Good Food



Aubergine steaks

Garlicky aubergine steaks with romesco sauce

Serves 4 - 357 kcals per serving Aubergine steaks

Kcals 357
Fat 24.3g
Sat fat 2.6g
Carbs 24g
Sugar 21.3g
Fibre 15.8g
Protein 12.6g
Salt 0.26g

See the recipe in app here

Ingredients

  • 2 small aubergines, cut into thick steaks
  • 1 tbsp rapeseed oil, plus 2 tsp
  • 1 tbsp fresh thyme leaves
  • 2 large garlic cloves, finely grated
  • ½ lemon
  • 1 large red pepper, deseeded and sliced
  • 2 leeks, well washed and thinly sliced
  • 2 tbsp flaked almonds
  • 1 tbsp tomato purée
  • ¼ tsp vegetable bouillon powder
  • 1 tsp apple cider vinegar
  • 100g bag rocket
  • Extra virgin olive oil, for drizzling (optional)

Method

  1. Heat oven to 220C/200C fan/gas 7. Arrange the aubergine slices on a large baking sheet in a single layer. Mix the tablespoon of rapeseed oil with the thyme and garlic, brush over the aubergine and bake for 40-45 mins until the aubergines are tender when tested with a knife.
  2. Meanwhile, heat the remaining oil in a non-stick pan and fry the pepper and leeks for 5 mins until softened. Add the almonds and cook for 5 mins more. Tip in the tomato purée, 5 tbsp water, the bouillon powder and vinegar and cook briefly to warm the mixture through.
  3. Add the juice of up to half a lemon and blitz with a stick blender until it makes a thick, pesto-like sauce. Serve with the aubergine and rocket.

Source: BBC Good Food



Meatballs with beetroot

Swedish meatballs with beetroot & apple salad

Serves 4 - 337 kcals per serving

Kcals 337
Fat 13.9g
Sat fat 4.6g
Carbs 21.8g
Sugar 18.8g
Fibre 4.7g
Protein 32.2g
Salt 0.77g

See the recipe in app here

Ingredients

For the meatballs:

  • 500g lean pork mince (5% fat)
  • 100g coarsely grated courgette, squeezed of excess juice
  • 1 onion, grated
  • 4 tbsp chopped fresh dill
  • 2 garlic cloves, finely grated
  • 1 egg
  • 1 tbsp rapeseed oil
  • 1 tsp thyme leaves
  • 2 tsp vegetable bouillon powder, made up to 300ml with boiling water
  • 2 tbsp half-fat crème fraîche

For the salad:

  • 1 large apple, chopped
  • 1 red onion, halved and thinly sliced
  • 4 tbsp chopped parsley
  • 2 tsp capers
  • ½ lemon, juiced
  • 320g cooked beetroot, cut into strips

Method

  1. To make the meatballs, tip the pork into a bowl and add the grated courgette and onion, half the dill, half the garlic and plenty of black pepper. Break in the egg and mix well with your hands. When everything is well combined, break off walnut-size pieces and roll into balls – you should end up with about 28. The mixture will be very soft.
  2. Heat the oil in a large non-stick frying pan then gently fry the meatballs in two batches until firm and pale golden, turning them every now and then so they brown evenly. Each batch should take 6-8 mins.
  3. Wipe out the pan to remove excess fat and add the remaining garlic and thyme, then pour in the bouillon and bring to the boil. Turn off the heat, stir in the crème fraîche and remaining dill, then return the meatballs to the pan and turn them in the mixture until coated.
  4. For the salad, mix the apple, onion, parsley and capers with the lemon, then stir through the beetroot. Serve the salad alongside the meatballs. If you're cooking for two people, eat half the meatballs and salad now, and chill the rest for another day – it will keep in the fridge for up to three days. Reheat the meatballs in the microwave until piping hot.

Source: BBC Good Food



Gingery broccoli-fry

Gingery broccoli-fry with cashews

Serves 2 - 388 kcals per serving Gingery broccoli-fry

Kcals 388
Fat 23.9g
Sat fat 4.9g
Carbs 22.6g
Sugar 15.3g
Fibre 13.1g
Protein 22.2g
Salt 1.6g

See the recipe in app here

Ingredients

  • 320g head of broccoli, stalks and florets separated
  • 40g cashews, roughly chopped
  • 1 tbsp sesame oil
  • 15g ginger, finely sliced
  • 1 small red onion, finely chopped
  • 1 red pepper, deseeded and cut into thin strips
  • 1 large carrot (160g), cut into thin strips
  • 2 garlic cloves, thinly sliced
  • 1 red chilli, deseeded and finely chopped, plus extra sliced, to serve
  • 1 tbsp tamari
  • 1 lime, juiced and zested
  • 7g chopped coriander, plus extra to serve
  • 2 eggs, beaten

Method

  1. Blitz the broccoli stalks in a food processor until finely chopped. Add the florets and pulse again to achieve a rice-like texture.
  2. Lightly toast the cashews in a wok or frying pan, then tip onto a plate and set aside. Heat the oil in a pan over a high heat and add the ginger, onion, pepper, carrot, garlic and chilli. Stir-fry for 2-3 mins until starting to brown, then put a lid on and cook for another 2 mins.
  3. Add the broccoli and 3 tbsp water and stir-fry for 3 mins until all the veg is tender. Pour in the tamari, lime juice and zest and coriander, stir well, then pour in the eggs and stir-fry very briefly to just set. Serve with the cashews, extra coriander and extra sliced chilli scattered over, if you like.

Source: BBC Good Food



Article provided by BBC Good Food

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