Have you thought about your nutritition plan?
Creating your plan requires some research to help you create something that you look forward to eating. Websites I find useful are:
BBC Good Food | Good To Know | UKTV Healthy Recipes
BBC Good Food Healthy Recipes also have an app on the App store now which makes it even more convenient.
So why is it important you take the time to enjoy the food your eating?
Boring diets, with repetitive and flavourless food are more like to end in a failed diet than those that have flavour and variety.
You have to think about what you fancy, you will normally have to prepare the night before and the best thing about this is that you can have an indian less all the fat and additives for only 300 calories!! Result. Let me share with you some of the top healthy recipes that I have tried and tested.
My Top 5 Healthy but Delicious Meals
5) Salmon Burgers (Found on BBC Good Food)
Salmon Burgers are great for grilling, barbequing or oven cooking.
Salmon is high in essential fatty acids and is great for getting some protein.
Enjoy these salmon burgers with some salad and a small amount of wholemeal Rice.
PER SERVING
292 kcalories, protein 29g, carbohydrate 7g, fat 17 g, saturated fat 4g, fibre 0g, sugar 6g, salt 0.83 g
Ingredients (Serves 4)
4 boneless, skinless salmon fillets , about 550g/1lb 4oz in total, cut into chunks
2 tbsp Thai red curry paste
thumb-size piece fresh root ginger , grated
1 tsp soy sauce
1 bunch coriander , half chopped, half leaves picked
1 tsp vegetable oil
lemon wedges, to serve
Method:
Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.
Meanwhile, use a swivel peeler to peel strips of carrot and cucumber into a bowl. Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves. Divide the salad between 4 plates.
4) Spanish Rice & Prawn One Pot
Get a Taste of The Mediterranean with this amazing Paella Style Dish. I absolutely adore this dish, I tend to have it on the rare occasion due to high carbohydrate content. But if you have really worked hard all week and fancy a bit more of an indulgent meal. Try this one, absoloutely delicious and only 7g of fat.
PER SERVING
356 kcalories, protein 19g, carbohydrate 59g, fat 7 g, saturated fat 2g, fibre 4g, sugar 7g, salt 0.85 g
Ingredients
1 onion , sliced
1 red and 1 green pepper , deseeded and sliced
50g chorizo , sliced
2 garlic cloves , crushed
1 tbsp olive oil
250g easy cook basmati rice (we used Tilda)
400g can chopped tomatoes
200g raw, peeled prawns , defrosted if frozen
Boil the kettle. In a non-stick frying or shallow pan with a lid, fry the onion, peppers, chorizo and garlic in the oil over a high heat for 3 mins. Stir in the rice and chopped tomatoes with 500ml boiling water, cover, then cook over a high heat for 12 mins.
Uncover, then stir – the rice should be almost tender. Stir in the prawns, with a splash more water if the rice is looking dry, then cook for another min until the prawns are just pink and rice tender.
TIP If you don’t want to spend time at the stove you can bake this dish in the oven. Tip the onion, peppers, chorizo, garlic and oil into an ovenproof dish, then bake for 15 mins at 200C/180C fan/ gas 6. Stir in rice, tomatoes and water, cover, then bake for another 20 mins, stirring in prawns for the final 2 mins.
3) One of My ALL time favourite Low Fat Meals is a Prawn Curry Dish
Easy Thai prawn curry
Perfect Friday night food, a warming low fat prawn curry ready in just 20 minutes
This prawn curry is absoloutly delicious that when you eat it you can not believe how low in fat it is and easy to make.
Ingredients
1 tbsp vegetable oil
1 onion , chopped
1 tsp fresh root ginger
1-2 tsp Thai red curry paste (we used Sharwood’s)
400g can chopped tomatoes
50g ssachet reduced fat coconut cream
400g raw frozen prawns
coriander , chopped, to serve (optional)
Per serving
180 kcalories, protein 20g, carbohydrate 6g, fat 9 g, saturated fat 4g, fibre 1g, sugar 5g, salt 0.86 g
Heat the oil in a medium saucepan. Tip in the onion and ginger, then cook for a few mins until softened. Stir in the curry paste, then cook for 1 min more. Pour over the chopped tomatoes and coconut cream. Bring to the boil, then leave to simmer for 5 mins, adding a little boiling water if the mixture gets too thick.
Tip in the prawns, then cook for 5-10 mins more, depending on how large they are. Serve alongside some wholemeal rice and sprinkle with a little chopped coriander, if you like.
2) This is my favourite and easiest dish to cook and you don’t even need a recipe.
Spiced Chicked with Roasted Vegetables
Serves 2:
2 Chicken Breasts
2 Bell Peppers
1 Onion
1 Leek
10 Cherry Tomatoes
1 Courgette Chopped
2 Handfuls of Spinach
1 Tablespoon Extra Virgin Olive Oil
5 Drops of Lea & Perrins
1 teaspoon chopped garlic
1 teaspoon paprika to rub on chicken
Preheat oven to 190 degrees.
Layer an oven proof dish with vegetables all chopped, the drizzle with olive oil, and sprinkle with garlic. Then rub paprika on the chicken and olive oil thats left. Then put the 2 chicken breasts on top of the vegetables. Add Lea & Perrins and then cover with kitchen foil. Add to oven and cook for 1 hour 15 minutes.
1) The Ultimate of Ultimate healthy but satisfying meal: Chicken Fajitas
Will tell you how I make it:
Serves 4:
2 Chicken Breasts Sliced
1 onion diced
2 peppers diced
Ol Del Paso Smokey BBQ Flavouring
Drizzle of Olive Oil to Cook
For Sides:
Low Fat Sour Cream
Hot Salsa
Jalapeños
Salad Leaves
Chopped Cucumber
Chopped Tomatoes
Tortilla:
Wholemeal Tortillas
Tesco Healthy Living Seeded Tortilla Wraps
Heat oil in pan and Cook the chicken for 4 minutes and then add the onion. Once the onion is browned add the peppers and add the Ol Des Paso spices.
Cook for about 5 minutes, while heating your tortilla wraps in the microwave for 1 minute so they are nice a warm. Then voila an extremely scrumptious and tasty meal, low in fat and only 250 calories.
Hope this is useful for you and will give you all some inspiration in your cooking.
Jayne x
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