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18 September 2018Last updated
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Healthy body

Slim pickings

Four fabulous, fresh, low-fat delights that won’t bust the waistline

Camera Press
25 Jan 2015 | 10:18 am
  • Egg-white omelette with Asian flavours.

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  • Cinnamon and almond banana smoothie.

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  • Bolognaise gems.

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  • Fish curry.

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Egg-white omelette with Asian flavours

Serves 2

Ingredients
4 extra-large eggs, whites only
1 tbsp chopped fresh coriander
1 tbsp chopped fresh parsley
1 garlic clove, crushed
1 tsp olive oil
2 tsp coriander pesto
¼ red pepper, seeded and chopped
¼ green pepper, seeded and chopped
½ small red chilli, seeded and sliced
20g mozzarella cheese, grated
Salt and freshly ground black pepper 

Method

1 Beat the egg whites until stiff peaks form then stir in the coriander, parsley and garlic. Heat the oil in a non-stick frying pan over a medium heat and cook the egg white mixture until set. Spread the pesto on the omelette and top with the peppers, chilli and mozzarella. Fold over, season and serve.

Cinnamon and almond banana smoothie

Serves 3

Ingredients
2 large bananas
2 tbsp flaked almonds, plus extra to serve
1 tsp vanilla essence
1 tsp ground cinnamon
250ml fat-free vanilla yoghurt 

Method

1 Place all the ingredients in a blender, whizz until smooth and serve immediately with ice, scattered with almonds.

Bolognaise gems

Serves 4

Ingredients
2 tsp olive oil
1 medium onion, chopped
2 garlic cloves, crushed
300g lean beef or ostrich mince
2 tbsp tomato purée
125ml red wine
100ml passata
1 x 400g can Italian tomatoes with herbs and garlic
220g button mushrooms, finely chopped
1 large carrot, peeled and grated
1 tsp sugar
1 tbsp Worcester sauce
2 tbsp chopped fresh oregano
2 tbsp chopped fresh parsley
2 gem squash, halved, seeded and steamed
Salt and freshly ground black pepper
Parmesan shavings

Method

1 Heat the oil in a heavy-based pan and sauté the onion and garlic until translucent.

2 Add the mince and fry until browned, then stir in the tomato purée. Increase the heat, add the wine and fry for a minute until reduced. Turn heat down and add the passata, canned tomatoes, mushrooms, carrots, sugar, Worcester sauce and herbs. Simmer for approximately 20 minutes.

3 Preheat the grill to medium. Stuff the mince mixture into the hollows of the steamed gem squash. Season, top with Parmesan shavings and grill until golden and crispy. Serve with a green salad.

Fish curry

Serves 6

Ingredients
1 tbsp sesame oil
1 medium red onion, thinly sliced
1 garlic clove, crushed
2 tsp grated fresh ginger
2 cloves
2 cardamom pods
1 small dried red chilli
1 tsp cumin seeds
1 tsp coriander seeds
1 tbsp garam masala
2 tsp ground turmeric
1 lemon, halved
4 fillets fresh white fish
1 x 400g can chopped tomatoes
250ml rosa tomatoes, halved
150ml hot water
Handful fresh coriander, plus extra to serve
1 packet baby spinach leaves
175ml fat-free plain yogurt 

Method

1 Heat the oil in a large, non-stick pan and fry the onion, garlic and ginger until soft.

2 Crush the cloves, cardamom, chilli, cumin and coriander seeds in a pestle and mortar and add to the pan with the garam masala, turmeric and a squeeze of lemon juice.

3 Add the fish, either whole or cubed, and cook for 4-5 minutes until the fish has turned opaque. Stir in the canned tomatoes and rosa tomatoes, water and fresh coriander and simmer for about 15 minutes.

4 Stir in the spinach and 150ml of the yogurt and allow to reduce and thicken for 5 minutes. Serve topped with remaining yoghurt, a squeeze of lemon juice and extra coriander.

Camera Press

Camera Press