5 tasty lower fat meals

| 24 Jul, 2023

Check out the Spring edition of the Nutracheck Healthy Balanace digital magazine now!
Free for members.

Blueberry bircher

Blueberry Bircher Pots

Serves 1 - 222 kcals per serving Blueberry bircher

Kcals 222
Fat 3.9g
Sat fat 1.1g
Carbs 38.1g
Sugar 17.9g
Fibre 4.4g
Protein 8.3g
Salt 0.14g

See the recipe in app here

Ingredients

  • 1 small apple
  • 2 tbsp whole oats
  • 2 tbsp low-fat natural yogurt
  • Some blueberries

Method

  1. Grate 1 small apple and mix with 2 tbsp whole oats and 2 tbsp low-fat natural yogurt. Layer in a pot with some blueberries.

Source: BBC Good Food



Soba noodle

Soba noodle & edamame salad with grilled tofu

Serves 4 - 332 kcals per serving

Kcals 332
Fat 8.6g
Sat fat 1.0g
Carbs 40.1g
Sugar 11.8g
Fibre 7.1g
Protein 20.9g
Salt 0.88g

See the recipe in app here

Ingredients

  • 140g soba noodles
  • 300g fresh or frozen podded edamame (soy) beans
  • 4 spring onions, shredded
  • 300g bag beansprouts
  • 1 cucumber, peeled, halved lengthways, deseeded with a teaspoon and sliced
  • 250g block firm tofu, patted dry and thickly sliced
  • 1 tsp oil
  • Handful coriander leaves, to serve

For the dressing:

  • 3 tbsp mirin
  • 2 tsp tamari
  • 2 tbsp orange juice
  • 1 red chilli, deseeded, if you like, and finely chopped

Method

  1. Heat dressing ingredients in your smallest saucepan, simmer for 30 secs, then set aside.
  2. Boil noodles following the pack instructions, adding the edamame beans for the final 2 mins cooking time. Rinse under very cold water, drain thoroughly and tip into a large bowl with the spring onions, beansprouts, cucumber, sesame oil and warm dressing. Season if you like.
  3. Brush tofu with the veg oil, season and griddle or grill for 2-3 mins each side – the tofu is very delicate so turn carefully. Top the salad with the tofu, scatter with coriander and serve.

Source: BBC Good Food



Vegetarian moussaka

Vegetarian moussaka

Serves 6 - 213 kcals per serving Vegetarian moussaka

Kcals 213
Fat 3.7g
Sat fat 1.6g
Carbs 32.5g
Sugar 12.7g
Fibre 8.0g
Protein 14.9g
Salt 0.49g

See the recipe in app here

Ingredients

  • 140g dried green lentil
  • 2 onions, halved and sliced
  • 2 garlic cloves, chopped
  • 2 bay leaves
  • 1 tsp dried oregano
  • ½ tsp cinnamon
  • ½ tsp allspice
  • 400g can chopped tomatoes
  • 1 reduced-salt vegetable stock cube
  • 200g sweet potato, thinly sliced
  • 1 large aubergine, sliced and the biggest slices halved again
  • 250g low-fat fromage frais
  • 1 large egg
  • 50g feta cheese, crumbled
  • 4 tomatoes, thickly sliced

Method

  1. Heat the oven to 180°C/160°C Fan/Gas mark 4. Put the lentils, onions, garlic, herbs and spices in a large pan, and pour in 850ml water. Bring to the boil, cover and simmer for 10 mins.
  2. Tip in the tomatoes, stock cube, sweet potato and aubergine, then cover and simmer for a further 20-25 mins until the lentils and veg are tender, and the liquid has been absorbed. Remove the bay leaves.
  3. Meanwhile, beat the fromage frais, egg and cheese together. Tip the lentil mixture into a large ovenproof dish, cover with the cheese mixture, then arrange the tomatoes on top. Grind over some black pepper and bake for 25 mins until the topping is set. Will keep for three days in the fridge.

Source: BBC Good Food



Easy prawn noodles

Easy prawn noodles

Serves 2 - 245 kcals per serving

Kcals 245
Fat 1.8g
Sat fat 0.3g
Carbs 35.7g
Sugar 6.2g
Fibre 6.0g
Protein 19.8g
Salt 2.22g

See the recipe in app here

Ingredients

  • 2 nests wholewheat noodles
  • 3 garlic cloves, finely grated
  • 1 tbsp finely grated ginger
  • Handful coriander, leaves and stalks chopped but kept separate
  • ½ – 1 red chilli, thinly sliced and deseeded if you don't like it too hot
  • 1 tbsp tamari
  • 4 spring onions, sliced at an angle
  • 125g sugar snap peas
  • 160g beansprouts, well rinsed
  • 100g cooked prawns
  • 1 lime, zested and juiced
  • Small pack mint leaves (optional)
  • Sesame oil, to serve (optional)

Method

  1. Put the noodles in a bowl, pour over enough boiling water to cover, set aside to soak for 5 mins, then drain.
  2. Meanwhile, pour 450ml water into a wok or wide pan and add the garlic, ginger, coriander stalks, chilli, tamari, spring onions and sugar snaps. Bring to the boil and simmer for 3 mins, then add the noodles and beansprouts to heat through.
  3. Stir in the prawns, lime zest and juice, coriander leaves and the mint, if using. Return to the boil until steaming hot and serve in deep bowls, drizzled with a dash of sesame oil, if you like.

Source: BBC Good Food



Italian Chicken with Cream Cheese and Spinach

Italian Chicken with Cream Cheese and Spinach

Serves 4 - 352 kcals per serving

Kcals 352
Fat 7.3g
Sat fat 1.7g
Carbs 33.7g
Sugar 9.3g
Fibre 6.9g
Protein 38.2g
Salt 0.54g

See the recipe in app here

Ingredients

  • 1 large onion, halved and thinly sliced
  • 85g low-fat cream cheese
  • 200g frozen leaf spinach, thawed, squeezed really well and chopped
  • Generous grating of nutmeg
  • 4 skinless chicken breasts
  • 4 stems of cherry tomatoes on the vine (5-6 tomatoes per stem)
  • 550g medium potato, thinly sliced
  • 4 garlic cloves, sliced
  • 8 pitted black Kalamata olive, chopped
  • 1 tbsp rapeseed or olive oil
  • Mixed salad, to serve

Method

  1. Heat oven to 220°C/200°C Fan/Gas mark 7 and line a large baking sheet with baking parchment. Put the onion in a bowl and pour over boiling water to cover. Leave to soften for 15 mins. Meanwhile, beat the cheese, spinach and nutmeg together with plenty of black pepper. Spread over the chicken breasts, then top with the tomatoes.
  2. Drain the onion slices, then toss them with the potato, garlic, olives, oil and black pepper. Arrange the potato mixture on the parchment in 4 piles spaced apart, then flatten. Bake for 25 mins more until almost tender and starting to colour.
  3. Remove from the oven, put 1 chicken breast on each pile of potatoes, and bake for 20 mins until the chicken and potatoes are tender and cooked all the way through, and the tomatoes are roasted. Serve with a big salad.

Source: BBC Good Food



Article provided by Good Food

This site uses cookies to personalise content and ads, provide social media features and analyse our traffic. Find out more about how we use cookies.

Choose which cookies you allow us to use. You can read more about our Cookie Policy in our Privacy Policy.