Baked cheesy nut chicken with broccoli
A crunchy topped chicken breast served on a bed of baby leaves with accompanying hot vegetables, this delicious meal will provide plenty of protein and minimal carbohydrate.
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A crunchy topped chicken breast served on a bed of baby leaves with accompanying hot vegetables, this delicious meal will provide plenty of protein and minimal carbohydrate.
Why not try this twist on your favourite baked potato and baked beans. Sweet potatoes are very high in vitamin A, and the cumin and onion in the baked beans turn the ordinary into something different. If you prefer to use regular baking potatoes you may be interested to know they don't count towards your five a day, whilst sweet potatoes do!
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A quick lunch high on visual as well as taste appeal, bruschetta are easy and quick to prepare. Buy lower fat versions of cheeses such as mozzarella and feta which taste just as good, and look out for ready prepared 'Bruschettina' (Italian par baked sliced bread) to speed things up. If you prefer, just use mozzarella and pop the soya bean bruschetta under the grill for a minute to melt.
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Turkey steak is low in fat and high in protein and cooks quickly, all great when you are on a weight loss diet. Here it is accompanied by a delicious salad containing vitamin E rich avocado as well as crunchy cucumber and celery.
Extra light soft cheese, which contains around 4% fat is a great boon in the dieters kitchen. Not only is it low in fat, but it is high in protein, and it spreads easily making it a good replacement for butter or other spreads. Here is it spread into celery sticks for a classic snack.
Griddling or char-grilling is great for vegetables as well as meat. Simply brush with a little oil and place on the griddle, turning as they brown. This side salad contains chopped sundried tomatoes which provide a great alternative to lots of oily dressing.
If you have been controlling your carbohydrates by cutting out bread, this provides a smaller amount than a full sandwich would, and has lots of protein to keep your appetite at bay. Pickled vegetables are high in salt, so don't eat this one every day, as it provides more than one third of your day's recommended salt.
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All is not lost if you are having a low carb Christmas. Turkey escalopes wrapped in bacon and stuffed with cranberries and walnuts served alongside broccoli and brussel sprouts look and taste delicious and should keep you in ketosis too.
Fill a whole iceberg lettuce leaf with a tasty mix of egg, chives and low fat mayonnaise. Remember that products can only be labelled 'low fat if they contain less than 3g fat per 100g, so don't be fooled by the reduced fat labels which may still contain a lot of fat.
Oily fish provide an essential supply of omega 3 fatty acids which have a huge range of health benefits. Here they are accompanied by a yogurt based sauce with dill and drained artichoke hearts and some fresh green beans. Enjoy!
The supermarkets are all making Shaker Salads as part of their ready to go ranges and they make a great healthy lunch. This recipe uses giant cous cous but you can use regular cous cous if you prefer, following the cooking instructions on the packet.
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This classic combination of salad vegetables is at its best in summer with really ripe tomatoes, but if you fancy this in the depths of winter sit the tomatoes on the windowsill for a few days to ripen fully and warm through and let the other ingredients come to room temperature before you make the salad.
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Look out for 0% fat greek yogurt which has been strained as this improves the texture of the yogurt making it feel creamy though it isn't. Top with whichever fruit you fancy, a spoonful of toasted seeds and a drizzle of honey.
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A delicious and easy dish, which is also low in carbohydrates. Keep a pack of shelled raw prawns in your freezer to make this one, as it is bound to become a favourite. Non dieters in your household will be very envious, so serve them with a portion of boiled rice to make a delicious meal.
When fresh asparagus is in season this easy low carbohydrate snack will keep the munchies at bay as well as provide valuable protein. Choose thinly cut lean ham, or buy wafer thin ham and use sparingly.
Buy yourself some thickly sliced ham from the deli counter to enjoy this filling salad. If you like salad with dressing opt for a low fat (this is less than 3% fat) dressing.
Allow yourself a little indulgence by making this low sugar jelly topped up with some sparkling wine. If you prefer to use a sachet of sugar free jelly, make up a one pint (600ml) sachet with 400ml of water and allow to cool in the fridge. When nearly set add 175ml of sparkling wine.
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Why buy salty overpriced salsa when you can quickly make your own with fresh ingredients. Not only will it taste better but you will be have more vitamin C from the tomatoes. If you don't have a food processor, skin the tomatoes, then chop them finely along with the coriander and chilli, and grate the onion before mixing all together in a bowl.
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This is a low fat salad with stacks of taste from the many flavours it contains. Look out for Nam Pla (fish sauce) in the oriental aisle of the supermarket, but use carefully as it is very salty.
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Omelets are quick to make, high in protein and contain almost no carbohydrate. This one is served with a salad made with bean sprouts and cucumber with added fennel for an aniseedy taste.
This low carbohydrate meal is great for any time of day, even breakfast, though eating spinach first thing may be a challenge! However at lunch time or suppertime this simple tasty meal will be on the table in less than 15 minutes.
Mackerel is a great source of omega 3 fatty acids, of which the important DHA is known to be essential for your heart health, vision and brain function. Here it is combined with apple and cucumber in a yogurt sauce and accompanied by baby new potatoes. A delicious lunch or simple supper.
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Pork and apricots are a winning combination which all the family will enjoy. Extra portions can be frozen to use another time.
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A lower fat and calorie take on the classic pears with chocolate sauce, this easy dessert uses blueberries to make a beautifully coloured sauce. This recipe makes 2 portions, but you easily double it up for all the family to enjoy.
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Another quick low carbohydrate meal for you to enjoy smoked cod or haddock needn't be restricted to breakfast or making supper-time kedgeree. Here it is combined with succulent stir fried green vegetables. Look out for undyed cod or haddock which is less salty.
A very simple pasta dish, great for mid week meals which is very low in fat. Keep a bag of seafood mix (prawns, calamari and mussels) in the freezer which you can quickly defrost and cook for a meal which is on the table in 15 minutes.
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When you want to be in and out of the kitchen quickly, a stir- fry usually fits the bill. Use lean steak for this recipe, rump is great, and slice all the ingredients finely in advance to speed up cooking. Don't forget that if the food starts to stick a tablespoon or so of water rather than more oil, will keep the fat content down.
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This makes a very impressive supper dish which is much simpler than you may think. It combines lots of Mediterranean flavours and puts ingredients such as streaky bacon you may have thought were off limits back on the plate. As with many things in life, moderation is the key, so enjoy the bacon in the knowledge that this whole delicious meal would not have any red traffic lights were it from the supermarket.
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This is a simple summery low calorie dessert which looks great served in wine glasses. Buy undiluted elderflower cordial from the drinks aisle of the supermarket or if you are lucky enough to have home made, use this.
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Indulge yourself with a succulent steak with courgette 'chips' and grilled mushrooms.
With fish stocks running ever lower choose a white fish which is Marine Stewardship Council labelled such as Cape Hake or sustainably sourced cod.
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This easy dish is ideal for a special meal or just a midweek supper. Chicken breast is low in fat and here it is cooked in a little white wine with tarragon to provide lots of flavour. The potatoes are lightly crushed before serving and have a little olive oil drizzled over. Delicious!
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A family meal which mostly uses store cupboard ingredients, you can substitute celery for fennel if you don't like its aniseedy flavour. Vegetarians may use boiled green lentils instead of the tuna. Either way, this easy pilaff will keep for 24 hours in the fridge and is equally delicious served as a salad with cherry tomatoes.
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A really low fat and filling salad which will keep in the fridge for a couple of days, this is an easy portable lunch. The recipe uses wild and red rice alongside regular basmati rice, but if you prefer, just use your favourite rice.
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A very quick vegetarian lunch which you can carry to work or eat at home. Refried beans, which are spiced pinto beans are available in cans in the Mexican food aisle of the supermarket. Also look out for half fat soured cream which is only 9% fat for a creamy taste without lots of fat.
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What a lovely way to get 2 of your 5 a day! If you have never tried passion fruit, you are really missing out. Purple passion fruit are best eaten when they are a bit wrinkly as they are sweeter, so pop in the fruit bowl for a day or two if you need to. You eat the seeds (extra fibre!) too and their strong juice is a great match for the mango and pineapple.
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Whether you choose cod, haddock, coley, pollack or other white fish for this recipe make sure it has been sustainably sourced to help fish stocks. You can make a simple herb 'butter' by taking a teaspoon of low fat spread and rolling it in chopped herbs, here it is chives, but you could do this with any fresh herb.
This simple recipe uses low fat ingredients for a filling and nutritious meal for two. The salsa recipe makes sufficient for 4 portions so keep in the fridge for liven up another meal.
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This is a great recipe for freezing, so make a batch so you can use it another meal time. Vegetarian mince such as soy mince or mycoprotein (Quorn) tends to be low in fat and saturates and high in iron, so it a good substitute for beef mince. This provides 3 of your portions of vegetables making it high in fibre as well as vitamins, but if you want to add something green, why not serve with a few green beans or a side salad of baby spinach leaves.
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