Linguine with Prawns & Garlic Spinach

Try this extremely quick & tasty recipe. Use raw prawns – they absorb the flavours better.

Linguine With Prawns and Garlic Spinach

Preparation Time: 10 minutes            425 calories

Cooking Time:       10 minutes              1.9 grams fat

Ingredients (serves 4).

300g Linguine

4- tablespoons extra virgin olive oil

400g raw prawns peeled

4- tablespoons flat leaf parsley, chopped

150g spinach leaves

grated zest of 1 unwaxed lemon

8 cherry tomatoes

1 garlic clove sliced

salt and freshly ground black pepper

1. Cook the pasta in a large saucepan of salted boiling water.
2. In a large frying pan, heat the oil over a med heat and fry the garlic for approx I minute.
3. Add the spinach and cook for a further 2 minutes.
4. Add the prawns, parsley and salt and pepper, stir well and cook for a further 2 mins.
5. Once the pasta is cooked, drain and add to the frying pan, lowering the heat.
6. Add the lemon zest and tomatoes and stir for 30 seconds, then serve immediately.

Popularity: 10% [?]

Cajun Chicken with Bean Salsa

The salsa used in this dish also works well with salmon fillets.

Cajun Chicken with Bean Salsa

Preparation Time: 10 minutes

Cooking Time:      10 minutes

Ingredients (serves 2):

2 boneless, skinless chicken breasts

1 tbsp Cajun seasoning

½ tsp olive oil

For the Salsa

400g can pinto beans, rinsed and drained

2 red peppers, diced

1 avocado, diced

2 spring onions, sliced

1 tbsp olive oil

juice 1 lemon

handful chopped coriander

salt and freshly ground pepper

Method

1. To make the salsa, tip the pinto beans, peppers, spring onion and peppers into a bowl. Season, dress with the olive oil and lemon juice, then set aside.
2. Lay the chicken breasts on a board and bash to flatten them out slightly.
3. Place in a dish, drizzle with a little olive oil then coat with the Cajun seasoning. Heat a griddle pan and cook the chicken for 5 minutes on each side, turning if you want to get a criss-cross pattern, until cooked all the way through.
4. Stir in the coriander with the salsa just before serving.

Popularity: 8% [?]

Tuna Steaks with Herb Crust, accompanied with warm roasted tomato & bean salad.

Healthy low fat recipes are an essential part of any weight loss programme. Eating less fat and eating more fat free foods should be the first thing you do when you start a low calorie diet. Healthy recipes don’t have to be boring and tasteless.

Try this tasty recipe below…

Preperation Time: 10 minutes

Cooking Time:        1 hour          approx 330 calories per serving

Serves:                          4

Ingredients:

• Low fat cooking spray
• 400g (14oz) ripe vine tomatoes, halved
• 250g (9oz) fine beans, trimmed and halved
• 50g (1 3/4oz) pitted olives
• 1 tbsp balsamic vinegar

For the tuna steaks:

• 40g (1 1/2oz) couscous
• finely grated zest of ½ lemon
• plus lemon wedges to serve
• 1 tsp paprika
• pinch of cayenne pepper
• 3 tbsp finely chopped parsley
• 4 x 150g (5 1/2oz) fresh tuna steaks

1.Preheat the oven to gas mark 4/180c/fan 160c.

Grease a non-stick baking sheet with the low fat spray and place the tomatoes on it cut side up. Season well and sprinkle with sugar.

Roast for 1 hour or until very lightly charred

2. Bring a pan of water to the boil and cook the beans for 5 mins or until tender. Drain and combine with the olives and vinegar. Season well and add the tomatoes. Mix gently and set aside.

3. Meanwhile mix the couscous, lemon zest, paprika, cayenne pepper and parsley. Season well and put on plate. Coat the tuna steaks with the couscous on both sides.

4. Heat a non stick frying pan, mist with low fat spray and fry the tuna for 2-3 mins on each side until cooked and crisp. Serve with the warm salad and a lemon wedge each. Enjoy…

Whatever you decide to cook, think about what is the healthiest way to cook it. It is far better to boil, poach and steam your food than to fry it in Calorie laden oils. If you are frying remember to use low fat cooking spray.

Popularity: 30% [?]

Eating more fat free foods should be the first the thing you do when you start a low calorie diet.

Unfortunately many of our favourite foods contain high levels of fat which make them a no no for anyone trying to lose weight.  Some of my favourites that are off the menu are ice cream, cheese and pastries.

Healthy recipes need not be boring and tasteless.  By using the right ingredients and the right cooking methods you can have a tasty and nutritious meal that is low in fat and low in calories.  Reducing the amount of fat that you eat will help lower cholesterol and help those on calorie controlled diets.

However it is essential to know that there are good and bad fats.

1. Omega-3 is an example of a good fat.
2. Omega-3 is a special type of fat that has enormous health benefits.
3. It has been found to protect against heart disease, reduce cholesterol and lower blood pressure.
4. Studies also support evidence of mental benefits including increased brain function.

How much do i need?

There is no government recommended daily intake, but for good health two portions of oily fish a week are suggested.

You can increase levels of omega3 in your diet by eating oily fish such as Mackerel, Salmon, Trout and fresh Tuna.

Healthy Recipes

Click on to the link above to find our omega rich recipe for Tuna Steaks with Herb Crust & Bean Salad.

Whatever you decide to cook think about what is the healthiest way to cook it.  It is far better to boil, poach or steam your food rather than frying it.  This will greatly reduce the amount of fat that you have in your food.

Think about the example of chips. Chips that are deep fried contain 10x the amount of fat compared to those that are cooked in the oven.

Popularity: 70% [?]