This chunky Greek salad recipe is brief to make and filled with protein. The wholemeal pitta makes a high-fibre accompaniement.
With a GI of 45, this meal is excessive protein, low GI.
½ small crimson onion, thinly sliced
2 big ripe tomatoes, roughly chopped
½ cucumber, deseeded and kind of chopped
100g/3½oz reduced fats feta cheese, drained and cut into cubes
50g/1¾oz black olives, pitted and drained (in brine now not oil and ideally Kalamata olives)
small handful fresh mint leaves
½ tsp dried oregano
2 tsp greater virgin olive oil
2 tsp sparkling lemon juice
sea salt and freshly ground black pepper
2 wholemeal pitta breads, warmed
Put the onion, tomatoes and cucumber in a bowl and season to taste.
Scatter the feta, olives and mint leaves on top. Sprinkle over the oregano and toss lightly. Drizzle over the oil and lemon juice and serve with warmed pitta bread.
Tuna bean salad
Similar to a tuna Nicoise, this salad has the addition of canned beans for extra fibre. Use tired and rinsed crimson kidney beans in case you can’t find blended beans.
With a GI of fifty this meal is high protein, low GI. This meal gives 390 kcal, 39g protein, 21g carbohydrate (of which 5.5g sugars), 15g fat (of which 3g saturates), eight.5g fibre and 1.3g salt in keeping with portion.
100g/3½oz green beans, halved
2 free-variety eggs
400g tin combined beans in water, tired and rinsed
100g/3½oz cherry tomatoes, halved
four spring onions, thinly sliced
160g tin tuna steak in water, drained
For the dressing
1 tbsp more virgin olive oil
1 tsp purple wine vinegar
1 tsp Dijon mustard
freshly floor black pepper
Cook the inexperienced beans in a pan of boiling water for 4 minutes. Plunge them right into a bowl of very bloodless water.
Cook the eggs in a pan of boiling water for 8 minutes. Drain in a sieve below bloodless strolling water until bloodless. Peel and reduce the eggs into quarters.
For the dressing, whisk the oil, vinegar and mustard in a large bowl until thick. Season with black pepper.
Add the inexperienced beans, combined beans, cherry tomatoes and spring onions to the dressing and mix. Flake the tuna on pinnacle and upload the hard-boiled eggs. Season with black pepper.
Chicken noodle salad
This healthful noodle salad is full of vegetables and flavoured with a spicy, low-fats soy dressing. This is good for lunch if you’re on a low-calorie food regimen of 1200–1500 energy a day.
Each serving presents 404 kcal, 30g protein, 45g carbohydrates (of which 16.5g sugars), 10g fats (of which 2g saturates), 7g fibre and 2g salt.
70g/2½oz medium egg noodles
50g/1¾oz frozen soya beans or frozen peas
1 carrot, peeled
½ small red pepper, seeds removed, sliced
75g/2¾oz mangetout, trimmed and halved lengthways
1 cooked boneless, skinless chook breast (about 125g/4½oz)
4 spring onions, trimmed and finely sliced
1 long purple chilli, finely sliced (deseeded if preferred)
15g/½oz fresh coriander leaves
10g/⅓oz sparkling mint leaves
15g/½oz roasted cashew nuts, roughly chopped
For the dressing
3 tbsp water
3 tsp caster sugar
½–1 tsp dried chilli flakes, to taste
four tsp darkish soy sauce
1 tsp toasted sesame oil
To make the dressing, vicinity the water, sugar and chilli flakes in a small saucepan over a low heat and heat gently until the sugar is dissolved. Bring to the boil and prepare dinner for 30 seconds, stirring. Take off the warmth and stir within the soy sauce and sesame oil. Leave to cool.
Half-fill a saucepan with water and produce to the boil. Add the noodles and cook for 3–four minutes, or consistent with the packet instructions, until tender. Stir every now and then to split the strands. Add the soya beans or peas to the noodles, stir nicely and then straight away drain in a colander. Rinse the noodles and beans underneath cold running water till the aggregate is absolutely cool. Tip into a large blending bowl.
Carefully peel the carrot into long, huge ribbons or reduce into long, thin matchsticks. Add the carrot, pepper and mangetout to the noodle salad. Cut the hen into thin slices and vicinity within the bowl.
Pour the dressing into the bowl and toss so everything is well mixed. Add the spring onions, purple chilli, sparkling herbs and nuts to the bowl and toss lightly earlier than serving
Hoisin salmon with broccoli and noodles
Hoisin is a spicy-sweet sauce constructed from soya-bean paste, chillies and Chinese 5 spice. This salmon dish is appropriate for a low-calorie weight loss program of 1200–1500 calories a day.
Each serving offers 439 kcal, 32g protein, 32g carbohydrates (of which 7g sugars), 19g fat (of which three.5g saturates), four.5g fibre and 1.2g salt.
four x 125g/4oz salmon fillets, with skin left on
2 heaped tbsp hoisin sauce (from a jar or bottle)
150g/5½oz cherry tomatoes, halved
140g/5oz medium egg noodles
200g/7oz long-stemmed broccoli, trimmed
freshly floor black pepper
dark soy sauce, to serve (optional)
Preheat the oven to 220C/200C Fan/Gas 7 and line a small, shallow ovenproof dish with kitchen foil.
Place the salmon fillets into the dish, pores and skin-aspect down, and brush generously with the hoisin sauce. Make sure the fillets are placed at least 5cm/2in aside from every other. Scatter the cherry tomatoes around them. Cook for 15 minutes, or till the salmon is cooked through.
Meanwhile, put together the noodles. Half-fill a saucepan with water and produce to the boil. Add the noodles, go back to the boil and cook for 1 minute, stirring to split the strands. Add the broccoli and prepare dinner for three more minutes, stirring occasionally.
Divide the noodles and broccoli between four warmed plates. Top with the salmon fillets and scatter with the cherry tomatoes. Season with pepper and serve sprinkled with a bit soy sauce, if using.
Greens with giant couscous and tahini
Crunchy greens are an appropriate foil to the lemon-rich tahini dressing on this substantial, vegan, wholesome dinner.
Each serving offers 324 kcal, 11g protein, 30g carbohydrates (of which 28g sugars), 15g fat (of which 2g saturates), 12.5g fibre and 3g salt.
130ml/4fl ounces hot vegetable inventory
60g/2¼oz wholewheat giant couscous
130g/4½oz long-stem broccoli
180g/6oz first-class green beans, trimmed
1 tbsp olive oil
½ pomegranate, seeds only, to serve
For the tahini dressing
2 tbsp lemon juice
1 tsp sea salt flakes
freshly ground black pepper
Preheat the oven to 200C/180C Fan/Gas 6.
Pour the inventory right into a saucepan and bring to the boil.
Tip the couscous and warm inventory into a small roasting tin and pinnacle with the broccoli, beans and kale. Drizzle over the oil, then cowl tightly with kitchen foil and bake for 25 minutes.
Meanwhile, to make the tahini dressing, whisk the tahini and lemon juice with a tablespoon of water in a small bowl. Stir within the salt and an excellent pinch of black pepper.
Serve the bake on two plates, drizzle over the dressing and scatter over the pomegranate seeds.