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Posts Tagged ‘300 calories’

Super-healthy mid-week meal that also fills you up.

Fish Chowder – to serve 4

  • 2 tbsp olive oil
  • 1 large potato, peeled and cut into big chunks
  • 1 medium onion, chopped
  • 1 fat garlic clove, finely chopped
  • 2 x 400 tins chopped tomatoes
  • 2 tbsp tomato purée
  • ½ tsp dried thyme
  • splash of soy sauce
  • 410g tin cannellini beans, drained and rinsed
  • 500g plump white fish fillets, in big chunks
  • a handful of parsley, chopped

Heat the oil in a large frying pan. Dry the potatoes in kitchen paper and tip into the hot oil. Cook them covered over a medium to high heat for 5 minutes, stirring occasionally, until the potatoes are golden. Add the onion and garlic and cook for another few minutes on a fairly high heat until the onion has browned.

Stir in the tomatoes, the tomato purée, thyme and soy sauce, and let it bubble for couple of minutes. Stir in the beans and some seasoning, then sit the fish on top, pushing it down into the sauce. Don’t stir it though or the fish will break up. Cover and simmer for 4 minutes, or until the fish is cooked. Serve sprinkled with the parsley.

Wine Suggestion: Try an Albariño from Rías Baixus in Spain which should have plenty of acidity and flavour. This is a very trendy wine at the moment, and subsequently not cheap, but they are interesting wines and usually worth the bit extra.

(Original recipe from BBC Good Food)

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This is one of our hearty dinners from the 5:2 diet we are on and it was very welcome this evening after getting in from the rain and cold. Full of flavour and filling despite the low calories!

Chicken, Red Onion and Mushroom Stew with Sherry and Butterbeans, serves 4

  • 6 Chicken thighs, skinned and boned then quartered
  • 1 tbsp smoked paprika
  • 1 garlic clove, chopped
  • 2 red onions, cut into thick wedges
  • 200g chestnut mushrooms, thickly sliced
  • 100ml dry sherry
  • 400ml chicken stock
  • 400g tin chopped tomatoes
  • 400g tin butterbeans, drained and rinsed
  • small bunch parsley, chopped

Heat a little olive oil to a medium-high heat in a pan and add the chicken, browning until golden on all sides.

Add the paprika, garlic onions and mushrooms and cook until the onions and mushrooms have softened. This should take about 5 minutes.

Add the sherry and scrape the bottom of the pan for a second to deglaze, then add the chicken stock, tomatoes and butterbeans.

Bring to a boil then turn down and simmer for 15 minutes.

Serve with the parsley sprinkled over the top and some crusty bread if you like.

Wine suggestion: If you feel like a glass with this we’d suggest trying a red from Navarra, an under-rated region in Spain. The balance of juiciness and structure would work with the simple, smokey and rustic flavours of the dish.

(Original recipe from BBC Good Food)

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A mid-week creation that satisfies on flavour without any excess in calories or expense. Very like the Hungarian style of Goulash – much more soup like than a stew, so use a spoon to eat this!

Easy Goulash – to serve 4

  • 1tbsp vegetable oil 
  • 300g stir-fry strips, or minute steak cut into strips
  • 100g chestnut mushrooms, quartered
  • 2 tsp paprika
  • 500g potatoes, peeled and cut into smallish chunks
  • 600ml hot beef stock
  • 500g jar tomato-based cooking sauce
  • handful of parsley, chopped
  • natural yoghurt – to serve

Heat half the oil in a non-stick pan and fry the beef for a couple of minutes. Do this in batches so the beef fries rather than stews. Remove the meat from the pan, add a the rest of the oil and fry the mushrooms for a few minutes or until they start to brown.

Sprinkle the paprika into the pan and fry briefly, then add potatoes, stock and tomato sauce. Cover and simmer for about 20 minutes or until the potato chunks are tender. Add the beef back to the pan to warm through. Stir in the parsley and serve with some natural yogurt (if you’re not trying to keep this under 300 calories).

Wine Suggestion: We had a good Rioja Crianza with this and found the juicy fruit and flavours really matched the rich tomatoes and paprika well (well we would have if it hadn’t been a fast day on our diet!)

(Original recipe from BBC Good Food)

 

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The combination of flavours and textures made this a delicious Wednesday night feast. It’s also really healthy and low in calories (305 to be exact, so you can even squeeze it in if you’re on the 5:2 diet). You could use haddock or cod but whiting is much cheaper and tastes just as good.

Zesty Whiting with Crushed Potatoes & Peas – to serve 4

  • 600g potatoes, peeled and cut into chunks – we used Nicola which gave an interesting texture but floury mashing ones would be good too
  • 140g frozen peas
  • extra virgin olive oil
  • juice and zest of ½ a lemon
  • 1 tbsp capers
  • 2 tbsp snipped chives
  • 4 fillets of chunky white fish (about 120g each)
  • 2 tbsp flour

Boil the potatoes until tender, adding the peas for the final minute of cooking. Drain and roughly crush together, adding lots of salt and pepper and about a tablespoon of the oil.

To make the dressing mix 1 tbsp of the oil with the lemon juice and zest, the capers, the chives and some seasoning.

Dust the fish in the flour, tapping off any excess, and season. Heat a small splash of oil in non-stick frying pan and fry the fish for a couple of minutes on each side, or until cooked, then add the dressing to the pan to warm through.

Serve with some steamed broccoli if you like.

Wine Suggestion: Picpoul de Pinet from the Languedoc is good value and has a nice, refreshing zesty flavour that is a great match for fish. Despite coming from a warm area, this wine maintains good acidity and minerality and is well worth seeking out.

(Original recipe from BBC Good Food)

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