Tried & loved: Members’ go-to recipes

04 Jan, 2021

Meet four fabulous Nutracheck members who've lost a staggering 29 stone between them!

We asked each to share their favourite go-to recipe. A really tasty dish that's better than a takeaway, or easy snack that kept them on track. Here are 4 tried and loved recommendations. Enjoy!

Victoria's teriyaki chicken

Victoria's teriyaki chicken

Serves 4 - 243 kcals per serving

Kcals 243
Fat 14.0g
Sat fat 3.0g
Carbs 11.0g
Sugar 11.0g
Fibre 1.0g
Protein 18.0g
Salt 1.23g

Ingredients

  • 2 tbsp toasted sesame oil
  • 6 skinless and boneless chicken thighs, sliced
  • 2 large garlic cloves, crushed
  • 1 thumb-sized piece ginger, grated
  • 50g runny honey
  • 30ml light soy sauce
  • 1 tbsp rice wine vinegar
  • 1 tbsp sesame seeds, to serve
  • 4 spring onions, shredded, to serve
  • Sticky rice, to serve
  • Steamed bok choy or spring greens, to serve

Method

  1. Heat the oil in a non-stick pan over a medium heat. Add the chicken and fry for 7 minutes, or until golden.
  2. Add the garlic and ginger and fry for 2 minutes. Stir in the honey, soy sauce, vinegar and 100ml water. Bring to the boil and cook for 2-5 minutes over a medium heat until the chicken is sticky and coated in a thick sauce.
  3. Scatter over the spring onions and sesame seeds, then serve the chicken with the rice and steamed veg.

"I absolutely love chicken teriyaki. It's my go-to and super healthy. It's quick, easy and very tasty. I could eat it every day. I accompany it with Bok choy. Chicken with ginger, garlic, light soy sauce, rice vinegar, honey, water. I then add chillis – love chilli! I also serve it with sticky Thai rice. I found the recipe from the BBC Good Food website."

Nicoletta's cheese on

Nicoletta's cheese on "toast"

Serves 4 - 109 kcals per serving

Kcals 109
Fat 1.1g
Sat fat 0.6g
Carbs 21.3g
Sugar 8.0g
Fibre 3.3g
Protein 4.8g
Salt 0.30g

Ingredients

  • 85g Sweet potato, raw with skin
  • 30g Philadelphia lightest soft cheese
  • 45g Cherry tomatoes, sliced
  • Ground black pepper

Method

  1. Cut two thin slices (85g) from a small sweet potato (save the leftovers for another day).
  2. Toast on high in the toaster, repeat until potato is soft/cooked.
  3. Spread on the soft cheese and top with tomatoes and black pepper.
  4. Sprinkle with dried parsley – if you're feeling fancy.

"This recipe is my favourite go to snack at the moment. Low calorie, simple, tasty and healthy."

TIP Using sweet potato is a super tasty alternative to bread, you can choose any topping you like. Avocado and boiled or poached egg are also really good. I use this as a snack but you can go bigger, add more toppings and make it into a tasty lunch.

Alison's Chicken Pathia

Alison's chicken pathia

Serves 4 - 326 kcals per serving

Kcals 326
Fat 3.3g
Sat fat 0.7g
Carbs 28.9g
Sugar 14.4g
Fibre 6.6g
Protein 46.0g
Salt 2.18g

Ingredients

    For the sauce

  • 1 large onion, chopped
  • 1 tbsp garlic, minced
  • 1 tbsp ginger, minced
  • 1 tsp coriander powder
  • 1 tsp paprika
  • 1 tsp turmeric
  • 1 400g can plum tomatoes
  • 250ml water
  • For the Pathia

  • 1 large onion, chopped
  • 1 green pepper, chopped
  • 1 tsp garlic, minced
  • 1 tsp ginger, minced
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 1 tsp cinnamon powder
  • 1 tsp salt
  • 2 tsp cayenne pepper
  • 1 handful coriander, chopped
  • 1 tbsp white wine vinegar
  • 2 tbsps sugar
  • Red food colouring (just a dash)
  • 4 chicken breasts, cubed
  • 250ml chicken stock

Method

  1. Begin making the sauce by frying the minced garlic, minced ginger, coriander powder, paprika and turmeric for about a minute to release the flavours.
  2. Add the onions and fry for a further 10 minutes.
  3. Add the tomatoes and water and simmer for approximately 1 hour until the mixture is thick and most of the water has evaporated.
  4. Blend the mixture until it becomes thick and velvety.
  5. Begin to make the curry by frying the onion, green pepper, minced garlic, minced ginger, cumin powder and coriander powder for around 10 minutes.
  6. Add the sauce you prepared earlier, along with the chicken stock, cinnamon powder, cayenne pepper, white wine vinegar, sugar, red food colouring and salt to taste.
  7. Give everything a good mix and add the chicken.
  8. Simmer for 10 minutes and add the chopped coriander.
  9. Simmer for another 20 minutes until the curry has reduced and serve with rice.

"One of my favourite foods is curry and my husband, Martin (also a Nutracheck member) and I like nothing more than to go out to our local Indian restaurant. Our favourite curry is a hot, sour, and sweet one called a Pathia and I discovered a recipe that was really good on calories, full of veggies, and tasted as good as a restaurant one. I found the recipe from the BBC Good Food website."

Steve's chilli prawns

Steve's chilli prawns

Serves 2 - 218 kcals per serving

Kcals 218
Fat 4.1g
Sat fat 0.5g
Carbs 13.3g
Sugar 10.1g
Fibre 7.0g
Protein 32.2g
Salt 3.22g

Ingredients

  • 300g cooked prawns
  • 500g spinach
  • 1 medium onion
  • 3 cloves garlic
  • 4 sticks celery
  • 1 tsp coriander seed, crushed
  • 2 tsp cumin seeds
  • Green (or red) fresh chilli – as much as you like (I like fresh Scotch Bonnet, a whole one is already very hot so maybe ½ of one)
  • Juice of a lemon (or lime)

Method

  1. Put everything except the prawns and spinach in a big saucepan with a lot of lemon (or lime) juice.
  2. Cook on a medium heat for an hour, until everything is soft.
  3. Add the prawns and spinach and cook for a further 5-10 minutes (no oil is needed at all).
  4. This recipe makes two big portions – around 200 calories each. We usually serve it with brown rice (add these calories separately).

"I do a lot of cooking, but rarely follow a recipe, so my Chilli Prawns are probably a bit different every time! I've tried to give you the quantities above."