Here are some of simple and healthy Low Fat Recipes :
Chicken, edamame & ginger pilaf
Make this healthy rice pot for a mid-week supper - crammed with fibre and vitamin C. Health Tips for Today - Low Fat Recipes.
Ingredients
- 2 tbsp vegetable oil
- 1 onion, thinly sliced
- thumb-sized piece ginger, grated
- 1 red chilli, deseeded and finely sliced
- 3 skinless chicken breasts, cut into bite-sized pieces
- 250g basmati rice
- 600ml vegetable stock
- 100g frozen edamame / soya beans
- coriander leaves and fat-free Greek yoghurt (optional), to serve
Directions
- Heat the oil in a medium saucepan, then add the onion, ginger and chilli, along with some seasoning. Cook for 5 mins, then add the chicken and rice. Cook for 2 mins more, then add the stock and bring to the boil. Turn the heat to low, cover and cook for 8-10 mins until the rice is just cooked. During the final 3 mins of cooking, add the edamame beans. Sprinkle some coriander leaves on top and serve with a dollop of Greek yogurt, if you like.
Chilli pepper pumpkin with Asian veg
This five-spice roasted squash dish is healthy and simple - the perfect midweek supper. Health Tips for Today - Low Fat Recipes
Ingredients
- 1 small pumpkin or ½ butternut squash, cut into chunks (seeds removed), no need to peel
- 2 tsp sunflower or vegetable oil
- 1 tsp each mild chilli powder and five spice powder
- 175g thin-stemmed broccoli
- 175g bok choi, quartered
- 2 tbsp low-sodium soy sauce
- 2 tbsp rice wine vinegar
- 1 tbsp honey
- 1 lime, ½ juice, ½ cut into wedges
- few coriander leaves
Directions
- Heat oven to 220C/200C fan/gas 7. Toss the pumpkin in the oil, then sprinkle on the chilli powder, five-spice, 1 tsp black pepper and a pinch of salt, and mix well. Tip into a roasting tray in a single layer and cook for 25-30 mins until tender and starting to caramelise around the edges.
- About 5 mins before the pumpkin is cooked, heat a wok or large frying pan and add the broccoli plus 1-2 tbsp water. Cook for 2-3 mins, then add the bok choi, soy, vinegar and honey, and cook for a further 2-3 mins until the veg is tender. Add the lime juice, then divide between 2 plates with the pumpkin, coriander leaves and lime wedges.
Healthy benefits
We have halved the fat and calories of this traditional favorite by cooking it in the oven instead of frying. Although potatoes don’t count towards your 5-a-day, they’re a useful source of vitamin C as well as B6, potassium and manganese.
Ingredients
- 880g/ 1lb 12 oz floury potato, scrubbed and cut into chips
- 2 tbsp olive oil
- 50g fresh breadcrumbs
- zest 1 lemon
- 2 tbsp chopped flat-leaf parsley
- 4 x 140g/5oz thick sustainable white fish fillets
- 200g/ 7oz cherry tomato
Directions
- Heat oven to 220C/200C fan/gas 7. Pat chips dry on kitchen paper, then lay in a single layer on a large baking tray. Drizzle with half the olive oil and season with salt. Cook for 40 mins, turning after 20 mins, so they cook evenly.
- Mix the breadcrumbs with the lemon zest and parsley, then season well. Top the cod evenly with the breadcrumb mixture, then drizzle .0with the remaining oil. Put in a roasting tin with the cherry tomatoes, then bake in the oven for the final 10 mins of the chips’ cooking time.
Spiced turkey with bulghar & pomegranate salad
This superhealthy North African style salad uses turkey baked in a parcel to retain all the delicious juices. Health Tips for Today - Low Fat Recipes.
Make it veggie
Halloumi & bulghar salad for 4: Thinly slice a 250g pack halloumi, then marinate as per turkey recipe. Make the salad as per turkey recipe, adding 3 tbsp halved black olives. Grill halloumi, turning halfway, for about 5 mins, until golden and crisp on each side, then serve with the salad and a dollop of Greek yogurt.
Ingredients
- 2 tbsp each chopped dill, parsley and mint
- zest and juice 1 lemon
- 1 tbsp harissa paste
- 500g/1lb 2oz turkey breast fillets
- 2 tbsp white wine or water
- 250g pack bulghar wheat or a mix- we used quinoa and bulghar mix)
- 2 tomatoes, chopped
- ½ cucumber, diced
- 100g pack pomegranate seeds
Directions
- Heat oven to 200C/180C fan/gas 6. Mix together half the herbs, half the lemon zest and juice, and all the harissa with some seasoning. Rub the turkey in the marinade and leave for 5 mins (or up to 24 hrs in the fridge).
- Lay out a large sheet of foil. Put the turkey and marinade, and wine or water, on top, then cover with another layer of foil, fold and crimp the edges to seal. Transfer the parcel to a tray, then bake for 30 mins until cooked through.
- Meanwhile, make the salad. Cook the bulghar following pack instructions. Drain, then mix with the remaining herbs, lemon zest and juice, plus the tomatoes, cucumber and pomegranate seeds. Slice the turkey and serve on top of the salad with the foil parcel juices poured on top.
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