5 low-fat recipes

| 05 May, 2024

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Reducing the intake of saturated fat in our diets can play a crucial role in lowering cholesterol levels and minimising the risk of heart disease. To support your journey towards healthier eating, we've put together 5 recipes from Good Food that you can easily prepare at home. Not only are these dishes tasty, but they're also low in fat!

You can find all the recipes below in the Nutracheck app. Just head to 'My Meals' > 'Good Food' and search the recipe name.

Easy vegan tacos

Serves 2 – 353 kcals per serving Easy vegan tacos

Kcals 353
Fat 7.3g
Sat fat 1.1g
Carbs 62g
Sugar 17.8g
Fibre 14.4g
Protein 12.5g
Salt 0.74g

See the recipe in app here

Ingredients

  • 175g pack baby corn
  • 1 large red onion, sliced (190g)
  • 1 red pepper, deseeded and roughly chopped
  • ½ tsp cumin seeds
  • 2 tsp olive oil
  • 1 large ripe kiwi, halved lengthways (110g)
  • 1 large tomato, halved (115g)
  • 100g wholemeal flour, plus extra for rolling
  • 1 large garlic clove
  • 15g fresh coriander, chopped
  • 1 tsp vegan bouillon powder
  • ½ tsp smoked paprika
  • 85g red cabbage, finely shredded

Method

  1. Heat oven to 220C/200C fan/gas 7. Pile the corn, red onion and pepper into a large shallow roasting tin and toss with the cumin seeds and oil. Add the kiwi and tomato on one side of the tin and roast for 20 mins.
  2. Meanwhile, mix 60ml water into the flour with the blade of a knife to make a dough. Knead briefly until smooth, then cut equally into four and roll out each piece on a lightly floured surface into a 16cm round tortilla. Cover with a tea towel to stop them drying out.
  3. Remove the cooked tomato and kiwi from the tin and return the veg to the oven for 10 mins. Remove the skin from the kiwi and scoop the flesh into a bowl with the tomato, garlic, half the coriander, bouillon and paprika. Use a hand blender to blitz to a smooth salsa.
  4. Heat a large non-stick frying pan, without oil, and cook the tortillas one at a time for a minute on one side and about 10 seconds on the other, until you see them puff up a little. Spread a tortilla with some salsa, top with cabbage and roasted veg, then scatter with the remaining coriander. Add a spoonful more salsa and eat with your hands.

Source: Good Food



Curried bean & coconut cod

Curried bean & coconut cod

Serves 2 - 514 kcals per serving

Kcals 514
Fat 9.9g
Sat fat 4.6g
Carbs 75.6g
Sugar 12.8g
Fibre 12.9g
Protein 12.1g
Salt 1.11g

See the recipe in app here

Ingredients

  • 125g brown basmati rice
  • 200g can sweetcorn
  • 15g ginger, peeled
  • 2 large garlic cloves
  • ½ tsp mustard seeds
  • 1 tbsp garam masala
  • 1 tsp vegetable bouillon powder
  • ½ - 1 red chilli, deseeded and sliced (optional)
  • 1 cinnamon stick
  • 160g green beans, trimmed
  • 160g whole cherry tomatoes
  • 160g baby spinach
  • 2 skinless cod loins (about 240g)
  • 80g coconut yogurt
  • 10g coriander, chopped, plus extra to serve

Method

  1. Boil the rice following pack instructions. Meanwhile, tip the sweetcorn into a bowl with the ginger and garlic, and blitz with a hand blender until smooth and creamy.
  2. Put the mustard seeds in a large pan and warm briefly over a low heat until they start to pop. Tip in the garam masala and sweetcorn mixture, and mix with 350ml boiling water, the bouillon, chilli (if using) and cinnamon stick. Bring to the boil, then lower the heat to medium. Add the beans and tomatoes, then cover the pan and cook for 6 mins.
  3. Add the spinach and stir until beginning to wilt, then top with the fish, spoon over some sauce or gently push it under, then cover and cook 5-8 mins more until the fish is just cooked.
  4. Carefully lift the fish from the pan and stir the coconut yogurt and coriander into the curry. Serve with the rice and extra coriander scattered over.

Source: Good Food



Red lentil soup

Serves 2 - 258 kcals per serving Red lentil soup

Kcals 258
Fat 6.4g
Sat fat 1g
Carbs 39.2g
Sugar 11.6g
Fibre 13.9g
Protein 14.4g
Salt 0.94g

See the recipe in app here

Ingredients

  • 1 white onion, finely sliced
  • 2 tsp olive oil
  • 3 garlic cloves, sliced
  • 2 carrots, scrubbed and diced
  • 85g red lentils
  • 1 vegetable stock cube, crumbled
  • Generous sprigs parsley, chopped (about 2 tbsp) plus a few extra leaves

Method

  1. Put the kettle on to boil while you finely slice the onion. Heat the oil in a medium pan, add the onion and fry for 2 mins while you slice the garlic and dice the carrots. Add them to the pan, and cook briefly over the heat.
  2. Pour in 1 litre of the boiling water from the kettle, stir in the lentils and stock cube, then cover the pan and cook over a medium heat for 15 mins until the lentils are tender. Take off the heat and stir in the parsley. Ladle into bowls, and scatter with extra parsley leaves, if you like.

Source: Good Food



Healthy turkey meatballs

Healthy turkey meatballs

Serves 4 – 334 kcals per serving

Kcals 334
Fat 11.9g
Sat fat 1.6g
Carbs 22.4g
Sugar 9.7g
Fibre 6g
Protein 34.5g
Salt 0.82g

See the recipe in app here

Ingredients

For the sauce

  • 1 tbsp rapeseed oil
  • 1 onion, finely chopped
  • 2 carrots, finely diced
  • 2 celery sticks, finely diced
  • 2 garlic cloves, thinly sliced
  • 1 fennel bulb, halved and thinly sliced, fronds reserved
  • 500g carton tomato passata
  • 2 tbsp chopped parsley
  • Broccoli and potatoes or pasta and salad, to serve

For the meatballs

  • 400g pack lean turkey breast mince
  • 4 tbsp porridge oats
  • 1 tsp fennel seeds, crushed
  • 1 garlic clove, crushed
  • Spray of oil

Method

  1. Heat the oil in a large non-stick frying pan with a lid, then tip in the onion, carrots, celery, garlic and fennel, and stir well. Cover the pan and cook over a medium heat for 8 mins, stirring every now and then. Pour in the passata and season well with salt and pepper. Cover and leave to simmer for 20 mins.
  2. Meanwhile, tip the mince into a large bowl. Add the oats, fennel seeds and leaves, the garlic and plenty of black pepper, and mix in with your hands. Lightly shape into 25 meatballs about the size of a walnut. Spray or rub a non-stick pan with a little oil and gently cook the meatballs until they take on a little colour. Give the sauce a stir, then add the meatballs and parsley. Cover and cook for 10 mins until they are cooked through and the veg in the sauce is tender. Serve with broccoli and baby potatoes in their skins, or pasta and salad.

Source: Good Food



Soupy chicken & mushroom noodles

Soupy chicken & mushroom noodles

Serves 4 - 370 kcals per serving

Kcals 370
Fat 15.7g
Sat fat 3.6g
Carbs 21g
Sugar 1.9g
Fibre 4g
Protein 32.8g
Salt 0.96g

See the recipe in app here

Ingredients

  • 800g pack large bone-in chicken thighs
  • 3 tsp rapeseed oil
  • 4 thyme sprigs, leaves picked
  • 30g dried wild mushrooms, chopped
  • 2 tbsp vegetable bouillon powder
  • 4 nests wholewheat noodles (100g)
  • 125g shredded cavolo nero or kale
  • 1 bunch spring onions, trimmed and chopped (use the white and green parts)
  • 4 large garlic cloves, finely grated
  • 300g button mushrooms, sliced

Method

  1. Put a full kettle of water on to boil. Remove the skin and trim any fat from the chicken thighs. Heat 1 tsp of the oil in a large pan and brown the chicken all over with the thyme leaves. Add the dried mushrooms and bouillon, then pour in 2 litres boiling water. Cover and leave to simmer for 30 mins.
  2. Remove the chicken from the broth and shred the meat off the bone with two forks. Add the noodles, cavolo nero and spring onions to the broth and cook until the noodles are tender but still have bite, around 7 mins. Meanwhile, heat the remaining oil in a wok, add the garlic and fresh mushrooms and stir-fry over a high heat to brown them. Add to the soup and stir in.
  3. Serve the noodles and broth in bowls. If you don’t serve all portions at once, cool and store the leftovers in the fridge. Will keep for two days. Reheat in a pan with a dash of water.

Source: Good Food



Article provided by Good Food

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