Top 5 Healthy recipes for two

couple cooking

Healthy beef and mushroom stroganoff

A comforting, healthy and creamy dish that’s geared up in a flash. This mild version of red meat stroganoff is a little over 500 energy so it’s far recommended you pair it with a lower calorie breakfast or lunch on a weight loss program day to make sure your calorie intake would not exceed 1200–1500.

Each serving affords 546 kcal, 41g protein, 64g carbohydrates (of which 9g sugars), 14g fats (of which three.5g saturates), 8g fibre and 1g salt.

150g/5½oz brown basmati rice
1 tbsp mild olive oil
4 shallots, finely chopped
1 tsp candy smoked paprika
1 purple pepper, seeds removed, more or less chopped
200g/7oz chestnut mushrooms, thinly sliced
2 garlic cloves, finely chopped
1 tbsp cider vinegar
1 stage tbsp wholegrain mustard
150ml/5fl oz pork inventory
200g/7oz lean sirloin steak, visible fats removed, thinly sliced
100ml/3½fl oz fats-unfastened undeniable fromage frais
2 stage tbsp kind of chopped gherkins
2 tbsp finely snipped sparkling chives
salt and freshly ground black pepper
Cook the rice in line with the packet commands and maintain warm.

Meanwhile, heat the oil in a wide frying pan and fry the shallots for five minutes, or till softened.

Add the paprika, pepper, mushrooms and garlic and fry for 6–eight minutes, or until softened.

Add the vinegar and mustard and convey to the boil. Cook until the liquid has almost evaporated. Pour over the inventory and prepare dinner for three–4 minutes, or till barely thickened.

Add the steak and cook dinner over a excessive warmth for 2–three minutes, or till sealed and cooked for your liking.

Turn the warmth down to low and stir in the fromage frais, gherkins and half the chives. Season.

Serve the stroganoff with the rice, garnished with the remaining chives.

Mushroom wild rice salad with pomegranate and spring onion

This is a lovely all-in-one dinner. The mushrooms prepare dinner with the rice within the oven, leaving you loose to get on with some thing else. Stir via the punchy lemon and coriander dressing and top with crisp pomegranate seeds and peppery watercress for 3 of your 5-a-day.

Each serving gives 487 kcal, 14.5g protein, 70g carbohydrates (of which 14g sugars), 14.5g fat (of which 2.5g saturates), 9g fibre and three.6g salt.

250g/9oz chestnut mushrooms, halved
1 onion, finely chopped
2 garlic cloves, crushed
1 unwaxed lemon, finely grated zest only
150g/5½oz mix of brown basmati and wild rice, rinsed
375ml/13fl oz. warm vegetable stock
1 pomegranate, seeds only
five spring onions, finely chopped
100g/3½oz watercress, kind of chopped
For the lemon and coriander dressing
2 tbsp more virgin olive oil
15g/½oz sparkling coriander, more or less chopped
2 tbsp lemon juice
sea salt and freshly ground black pepper

Preheat the oven to 200C/180C Fan/Gas 6.

Place the mushrooms, onion, garlic, lemon zest, rice and vegetable stock in a casserole dish or small, deep roasting tin. Cover tightly with kitchen foil or a lid and prepare dinner for 1 hour.

Meanwhile, to make the lemon and coriander dressing, mix all the ingredients together in a small bowl. Set aside.

Stir the dressing, half the pomegranate seeds, 1/2 the spring onions and the watercress into the rice. Taste and adjust the seasoning, if needed. Garnish with the ultimate pomegranate seeds and spring onions. Serve immediately.

Chickpea, spinach and egg curry

This vegetarian low-calorie chickpea curry makes a wonderful, smooth after-work meal, and is prepared in less than 20 minutes. It’s also vegan if you omit the egg.

Each serving presents 441 kcal, 26g protein, 92g carbohydrates (of which eight.5g sugars), 20g fat (of which 3.5g saturates), 15g fibre and 0.6g salt. With a GI of forty five this meal is excessive protein, low GI.

2 big free-range eggs
1 tbsp mild olive oil
2 tsp cumin seeds
1 tsp black mustard seeds
2 tbsp medium curry powder, plus greater for sprinkling
1 tsp garlic granules
1 tsp floor ginger
400g tin chopped tomatoes
400g tin chickpeas, drained and rinsed
1 tbsp lemon juice
100ml/3½fl ounces boiling water
180g/6oz toddler leaf spinach
salt and freshly ground black pepper
2 tbsp chopped clean coriander, to garnish

Bring a small saucepan of water to the boil and cook the eggs for 6–eight minutes, or till executed for your liking. When cool sufficient to handle, shell, halve and set aside.

Meanwhile, warmness the oil in a extensive frying pan over a low warmth. Add the cumin, black mustard seeds, curry powder, garlic granules and floor ginger and stir-fry for 1 minute.

Add the tomatoes, chickpeas, lemon juice and boiling water and season with salt and pepper. Cook over a excessive warmth for 6–8 minutes, or till reduced and thickened, stirring often. Add the spinach and cook dinner until wilted.

Divide the curry between two shallow bowls, pinnacle each with two egg halves and sprinkle over some curry powder. Scatter with coriander and serve immediately.

Firecracker prawns with stir-fried greens

Packed with protein, flavour, coloration and punch, this low-calorie, brief dinner turns into a weekly favourite.

Each serving presents 334 kcal, 58g protein, 10g carbohydrates (of which 7g sugars), 6g fat (of which 1g saturates), 4.5g fibre and 5.4g salt.

1 tsp fennel seeds
2 tsp cumin seeds
four spring onions, thinly sliced
2 purple chillies, finely chopped (dispose of seeds for less warmth)
3 tbsp finely chopped clean coriander leaves and stalks
2 limes, juice only
2 tbsp oyster sauce
¼ tsp floor superstar anise
1 tbsp cider vinegar
1 tbsp darkish soy sauce
600g/1lb 5oz uncooked tiger prawns, peeled, defrosted if frozen
For the stir-fried vegetables
1 tsp light olive oil
three pak choi, more or less chopped
1 tsp grated sparkling root ginger
1 tbsp light soy sauce
¼ tsp toasted sesame oil
Toast the fennel and cumin seeds in a small frying pan for 1–2 minutes, or till fragrant. Crush with a pestle and mortar and tip into a mixing bowl. Add the spring onions, chillies, coriander, lime juice, oyster sauce, celebrity anise, vinegar and soy sauce. Stir inside the prawns and marinate for 10 minutes.

Preheat the grill to its maximum setting.

Spread the prawns on a grill rack and grill for three–4 minutes, or until crimson and cooked through. Keep warm.

To make the stir-fried veggies, warmth the oil in a wide, non-stick frying pan over a high heat. Add the pak choi, ginger and soy sauce and cook dinner for 4–5 minutes, or till just wilted. Stir in the sesame oil.

Serve the veggies with the prawns immediately.

Chicken satay wraps

These short and easy wraps do now not require any cooking so are wonderful for an clean lunch with circle of relatives or friends. They are suitable as a low-calorie meal choice for everybody ingesting 1200–1500 energy a day.

Each serving presents 271 kcal, 21g protein, 14g carbohydrates (of which 13g sugars), 13.five fat (of which 2.5g saturates), 6g fibre and 1.2g salt.

1 iceberg lettuce
1 cooked boneless, skinless fowl breast (approximately 100g/3½oz)
⅓ cucumber
1 carrot, peeled and cut into nice matchsticks
½ purple pepper, deseeded and cut into high-quality matchsticks
five radishes, trimmed and thinly sliced
15g/½oz fresh coriander leaves
1 long crimson chilli, finely chopped
3 spring onions, trimmed and finely sliced
lime wedges, for squeezing
For the satay sauce
3 tbsp crunchy peanut butter
1 tbsp sweet chilli sauce
2 tsp dark soy sauce
2 tsp fresh lime juice
To make the satay sauce, positioned the peanut butter in a small bowl and stir in 2 tablespoons of just-boiled water. Mix inside the chilli sauce, soy sauce and lime juice. Transfer to a shallow serving dish and area inside the centre of a huge board or platter.

Trim the lowest of the lettuce and carefully separate 8 large leaves. Don’t fear if they tear a little as you work towards the middle of the lettuce. Rinse the leaves and pat dry.

Cut the chicken breasts into thin slices and location on the board or platter with the satay sauce. Arrange the lettuce leaves, cucumber, carrot, pepper, radishes and coriander in separate piles beside the hen. Put the chilli and spring onions in separate small dishes on the board.

To collect the wraps, area a selection of the veggies into the lettuce leaves. Add more than one hen slices and then pinnacle with the satay sauce, spring onions and chillies to taste. Garnish with the clean coriander and upload a squeeze of lime before wrapping the rest of the leaf across the filling. Serve immediately.

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