Independence Day Recipes

Emma Brown - Nutritionist | 28 Jun, 2021

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Dairy-free Pancakes

Makes 9 pancakes - 151 kcals per pancake

Kcals 151
Fat 2.6g
Sat fat 0.6g
Carbs 20.5g
Sugar 8.8g
Fibre 1.8g
Protein 3.5g
Salt 0.2g

Ingredients

  • 2 medium ripe bananas
  • 2 medium free-range eggs
  • 120ml unsweetened almond milk
  • 1 tsp vanilla extract
  • 140g rolled oats
  • 2 tsp baking powder
  • ½ tsp ground cinnamon
  • ¼ tsp salt
  • Low-cal spray
  • 3 tbsp agave syrup
  • 120g blueberries

Method

  1. For the batter, add all of the ingredients to a blender and blend on high until completely smooth, about 30 seconds to 1 minute.
  2. Lightly coat a pan with the low-cal spray and place over medium heat. Once the pan is hot, add a ladle of the batter to the pan for each pancake and cook for 2-4 minutes until the pancake slightly puffs up and you see a few bubbles along the edges.
  3. Flip the pancakes and cook until golden brown on the underside. Lower the heat if they start browning too quickly.
  4. Wipe the pan clean and repeat with a little more low-cal spray and remaining batter until you have a total of 9 pancakes.
  5. Make 3 stacks of 3 pancakes and drizzle each with the agave syrup and some blueberries.
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Philly cheesesteak

Serves 4 - 446 kcals per serving

Kcals 446
Fat 10.9g
Sat fat 5.4g
Carbs 54.5g
Sugar 9.8g
Fibre 4.8g
Protein 31.4g
Salt 1.92g

Ingredients

  • 12oz flat-iron steak, trimmed of excess fat
  • ¼ tsp salt
  • ¼ tsp black pepper
  • 180g mushrooms, sliced
  • 1 medium red onion, sliced thinly
  • 1 medium green pepper, sliced thinly
  • Low-cal spray
  • 2 tsp minced garlic
  • ½ tsp Worcestershire sauce
  • ½ tsp low-salt soy sauce
  • 2 tsp wholemeal flour
  • 120ml skimmed milk
  • 60g cheddar cheese, cut into small pieces
  • 2 tbsp grated Parmesan
  • ¼ tsp mustard powder
  • 4 white sub rolls

Method

  1. Heat a large pan over a medium high heat. Add a few squirts of low-cal spray to the pan and brush over to coat.
  2. Cut the beef into thin strips and sprinkle with salt.
  3. Add the beef to the pan and fry for 2 minutes. Tip the beef out into a separate bowl and wipe the pan clean to use again.
  4. Spray on some more low-cal spray and add the onion, fry for 3 minutes, then add the mushrooms, pepper and garlic, frying for a further 6 minutes.
  5. Return the beef to the pan with the vegetables, stirring for 1 minute. Remove from the heat.
  6. Stir the Worcestershire sauce and soy sauce into the beef and vegetable mixture and set aside.
  7. Place the flour in a separate saucepan and gradually add milk, stirring with a whisk until combined and resembling a lump-free creamy sauce. Bring to a simmer over medium heat and cook for 1 minute or until slightly thickened.
  8. Remove from the heat. Add in the 2 types of cheeses and mustard, stirring until smooth.
  9. LLightly toast the rolls, slice lengthways, then spoon in the beef mixture in equal portions.
  10. Drizzle over the cheese sauce and enjoy!
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Reuben sandwich

Serves 1 - 481 kcals per serving

Kcals 481
Fat 16.0g
Sat fat 8.1g
Carbs 45.6g
Sugar 4.9g
Fibre 6.5g
Protein 36.7g
Salt 2.72g

Ingredients

  • Low-cal spray
  • 2 slices lean corned beef
  • 2 slices rye bread
  • 1 slice Swiss cheese
  • 1 tbsp low-fat Thousand Island dressing
  • Chopped cabbage

Method

  1. Coat a pan with the low-cal spray.
  2. On the bottom slice of bread, layer up the corned beef, cheese and cabbage. Top with a dollop of the Thousand Island sauce and the other slice of bread.
  3. Grill the sandwich on both sides in the prepared pan until the cheese melts.
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Mac 'n' cheese

Serves 4 - 473 kcals per serving

Kcals 473
Fat 9.0g
Sat fat 4.6g
Carbs 84.1g
Sugar 13.2g
Fibre 6.4g
Protein 19.7g
Salt 2.00g

Ingredients

  • 300g dried macaroni
  • Low-cal spray
  • 1 medium onion, cut into thin rings
  • 1 small butternut squash, cut into cubes
  • 1.2l vegetable stock
  • 170ml skimmed milk
  • 1 tsp reduced salt
  • 80g grated cheese – a strong cheese is best such as gruyère for maximum flavour
  • Fresh parsley to sprinkle on top
  • Pepper to taste

Method

  1. Fill a medium sized pan with boiling water and place over a high heat. When the water starts to bubble, reduce the heat to medium and add the macaroni. Cook for about 8-10 minutes, stirring occasionally to reduce the chance of the macaroni sticking together. Once cooked, drain and set aside.
  2. Fry the onion over low heat in low-cal spray until sweet and golden – this will take about 20 minutes.
  3. Add the vegetable stock to a fresh pan and bring to the boil. Add the squash and cook for about 6 minutes or until the squash starts to soften.
  4. Drain the squash, ensuring you reserve about 100ml of stock.
  5. Transfer the drained squash to a blender. Add the cooked onions, milk, salt, and reserved stock and blend ingredients together until completely smooth and creamy.
  6. Pour the blended sauce over the cooked macaroni and add the grated cheese. Stir to incorporate the sauce and melt the cheese. Add water if needed to adjust the consistency. Add pepper to taste.
  7. Sprinkle parsley on top and serve.
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Breakfast burrito

Makes 6 burritos - 281 kcals per burritos

Kcals 281
Fat 6.7g
Sat fat 3.5g
Carbs 30.2g
Sugar 4.2g
Fibre 6.9g
Protein 22.0g
Salt 1.68g

Ingredients

  • 1 medium pepper, chopped into cubes
  • Low-cal spray
  • 1 medium red onion, chopped into cubes
  • 6 large egg whites
  • 6 grilled turkey rashers
  • 90g reduced fat cheddar cheese, grated
  • 6 wholemeal tortillas

Method

  1. Lightly spray a pan with low-cal spray.
  2. Fry the chopped pepper and onion over a medium-high heat until softening.
  3. Lower the temperature to medium and add the egg whites into the peppers and onions.
  4. Continuously stir with a wooden spoon to scramble, until the egg whites are fully cooked and opaque.
  5. Lay out the 6 tortillas and scoop the egg mixture out into the centre of each.
  6. Top each with 1 slice of turkey rasher and some grated cheese.
  7. Roll it all up together in a burrito style.

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.