Healthy recipes to kick-start 2013By TheStudentGuide
Eat like this for a year, and by next Christmas you’ll just about be ready to tackle it again!
So you’ve eaten your own bodyweight in Christmas dinner, chocolates and the other edible treats which come hand in hand with the festive period. And darn good they tasted too. Most of you are probably happy, satisfied and full to the brim. For those of you who are feeling the inevitable tightening of the old trousers though, we’ve sorted out some nice healthy recipes to detox your body and get you feeling good again. Plus, most of them come in at very student-friendly prices indeed. Happy New Year!
Sweet potato, spinach and lentil dahl
Serves 2 | Cooking time: 30 minutes
100g red lentils
450ml vegetable stock
1 small onion, grated or finely chopped
2 tomatoes, chopped
½ tsp turmeric
1 tsp garam masala
1 red chilli, finely chopped
1 large sweet potato, cut into small pieces
2 handfuls young leaf spinach, shredded
2 naan bread
- Put all of the ingredients (apart from the sweet potato, spinach and naan breads) into a pan. Bring to a simmer and cook for 10 minutes.
- Add the sweet potato and cook for another 10 — 12 minutes until tender.
- Stir in the spinach and cook for another minute or until wilted.
- Warm the naans and serve.
Calories: 350, protein: 16.4g, carbohydrates: 68.5g, fat: 3.1g, saturated fat: 0.3g, fibre: 8.3g, salt: 2.66g.
Pepper, tomato and ham omelette
Serves 2 | Cooking time: 10 minutes
2 whole eggs and 3 egg whites
1 tsp olive oil
1 red pepper, deseeded and finely chopped
2 spring onions, white and green parts kept separate and finely chopped
A few slices of wafer-thin extra-lean ham, shredded
25g reduced-fat mature cheddar
- Mix the eggs and egg whites, season and set aside.
- Heat the oil in a frying pan, add the pepper and soften for 3 — 4 minutes. Add the white parts of the spring onion and cook for a further minute. Pour over the eggs and cook on a medium heat until almost set.
- Sprinkle on the ham and cheese and cook for a final minute or so. Add the green parts of the spring onions to the top and serve with wholemeal toast.
Calories: 206, protein: 21g, carbohydrates: 5g, fat: 12g, saturated fat: 3g, fibre: 1g, sugar: 5g, salt: 1.21g
Lemon spaghetti with tuna and broccoli
Serves 4 | Cooking time: 10 minutes
250g broccoli, cut into small florets
2 shallots, finely chopped
85g pitted green olives, halved
2 tbsp capers, drained
198g can tuna in oil
Zest and juice of 1 lemon
1 tbsp olive oil, plus extra for drizzling
- Boil the spaghetti in salted water for 6 minutes.
- Add the broccoli and boil for a further 4 minutes, or until both are tender.
- Mix the shallots, olives, capers, tuna and lemon zest and juice in a serving bowl.
- Drain the pasta and broccoli, add to the serving bowl and and toss with olive oil and black pepper.
Calories: 440, protein: 23g, carbohydrates: 62g, fat: 11g, saturated fat: 2g, fibre: 5g, sugar: 4g, salt: 1.4g
Chickpea and coriander burgers
Serves 4 | Cooking time: 20 minutes
400g can of chickpeas, drained
Zest of 1 lemon, plus juice of ½
1 tsp ground cumin
Small bunch of coriander, chopped
100g fresh breadcrumbs
1 medium red onion, ½ diced, ½ sliced
1 tbsp olive oil
4 small wholemeal buns
1 large tomato, sliced
½ cucumber, sliced
Chilli sauce, to serve
- Mix the chickpeas, lemon zest and juice, cumin, half the coriander, egg and seasoning in a food processor.
- Scrape into a bowl and mix with 80g of the breadcrumbs and the diced onions. Separate and shape into 4 burgers, press the remaining breadcrumbs onto both sides and chill for 1o minutes.
- Heat the oil in the frying pan until hot. Add the burgers and fry for 4 minutes on each side on a medium heat.
- Serve on a bun with salad, chilli sauce and coriander.
Calories: 344, protein: 15g, carbohydrates: 56g, fat: 8g, saturated fat: 1g, fibre: 6g, sugar: 6g, salt: 1.3g
Chicken kebabs with garlic sauce
Serves 2 | Cooking time: 10 minutes
2 cloves garlic, peeled and chopped
Zest and juice of 1 lemon
A handful of fresh oregano
A pinch of smoked paprika
1 tbsp olive oil
Salt and white pepper
2 free-range chicken breasts, cut into 2cm chunks
For the sauce
150g 0% fat Greek yoghurt
1 clove of garlic, peeled and grated
1 tbsp chopped flat-leaf parsley
A squeeze of lemon juice
1 tbsp of Turkish or Greek chilli sauce
- Stir together the garlic, oil, lemon, oregano, paprika and seasoning. Add the chicken and mix thoroughly. Cover and refrigerate for 2 — 12 hours.
- To make the sauce, mix together the yoghurt, garlic, parsley, lemon juice and a pinch of salt.
- Soak 2 wooden skewers in water and thread the chicken onto them. Heat a griddle pan until smoking hot and lay the kebabs onto it. Cook for 5 minutes on each side or until cooked through.
- To serve, drizzle over the garlic sauce and chilli sauce and lay on a bed of salad.
Calories: 456.5, fat: 8.3g
Creamy fish bake
Serves 4 | Cooking time: 30 minutes
800g sweet potatoes, cut into wedges
2 tablespoons olive oil
1 teaspoon mixed herbs
300g leeks, trimmed and sliced
1 garlic clove, crushed
25g pack white sauce mix
300ml semi-skimmed milk
100g young leaf spinach
½ 28g pack of fresh parsley, chopped
320g fish — any, but salmon, pollack and haddock work the best
40g mature cheddar cheese, grated
- Pre heat the oven to 200 degrees and the grill to medium-high.
- Toss the sweet potatoes with 1 tablespoon of the oil and the mixed herbs. Put in the oven and bake for 30 minutes.
- Meanwhile, heat the remaining oil in a pan and cook the leeks for 10 minutes. Add the garlic after 9 minutes and cook for the remaining time.
- Add the milk to the white sauce mix and follow the simple instructions to make. Pour into the pan with the leeks, bring to the boil and cook for 2 minutes before adding in the peas, spinach, parsley and fish.
- Pour the mixture into an oven-proof dish, sprinkle over the cheese and grill for 10 — 15 minutes until golden and bubbling.
- Serve with the sweet potato wedges.
Calories: 536, fat: 19.3g, saturate fat: 5.9g, salt: 2.17g, total sugars: 16.5g
Sweet potato frittata with tomato salsa
Serves 4 | Cooking time: 55 minutes
500g sweet potatoes, peeled and thinly sliced
500g basics potatoes, peeled and thinly sliced
1 red onion, finely chopped
300g garden peas
6 medium eggs, beaten
150g tomatoes, finely chopped
1 red chilli, deseeded and finely chopped
1½ tablespoons oil
1 garlic clove
- Boil the sweet potato and potato slices in 2 separate pans of water for 15 minutes.
- Meanwhile, heat 1 tablespoon of olive oil in a large frying pan and add the onion. Cook for 5 minutes, adding the garlic after 4 minutes. Stir in the peas and cook for a further 2 — 3 minutes.
- Strain the potatoes and add with the onion and peas to a bowl. Pour in the beaten eggs, half the chilli and season to taste. Fold all together.
- Heat the butter in a pan, pour over the frittata mixture and layer the sweet potato slices on top. Cook over a low heat for 15 — 20 minutes.
- Pre heat the grill.
- Mix together the tomatoes, chilli and remaining onion in a bowl. Season to taste and set aside – this is your salad.
- Brush the sweet potato with the remaining oil, place the frittata under the grill and cook for 5 — 10 minutes or until fully set. Serve in slices with the tomato salad and the lettuce.
Calories: 521, fat: 19.9g, saturated fat: 5.8g, salt: 0.55g, sugars: 14.1g
Skinny lemon cupcakes
Serves 12 | Cooking time: 30 minutes
200g self-raising ﬂour
1 tsp bicarbonate of soda
75g golden caster sugar
Finely grated zest of 1 lemon
2 large eggs
150ml low-fat natural yoghurt
2 tbsp semi-skimmed milk
50ml sunﬂower oil
For the lemon icing
100g icing sugar
4–4½ tsp fresh lemon juice
- Pre heat the oven to 200 degrees and line a 12 hole muffin tin with paper cases.
- Sift the flour and bicarbonate of soda into a large bowl and sift in the sugar, blueberries and lemon zest. Make a well in the centre.
- Whisk the eggs until smooth then beat in the yoghurt, milk and oil until well combined. Gently stir in the flour mixture with a large metal spoon.
- Divide the batter between the paper cases and bake in the centre of the oven for 16 — 18 minutes or until the cupcakes are well over. For best results, do not open the oven until they are cooked. Transfer to a wire rack and leave to cool.
- To make the lemon icing, mix the icing sugar and lemon juice in a small bowl until smooth and runny. Drizzle over the cupcakes and leave to set for 30 minutes.
Calories: 167 per portion