For curry go Thai
As an alternative of going for the normal tikka masala – heavy on the ghee, and a contact too creamy – pack in veg with a traditional Thai inexperienced curry. “Marinate a hen breast in inexperienced curry paste – or, when you’re going for yellow, some cod or salmon –then grill it or pan-fry it with a bit of coconut oil,” says Preechaya Phetprasert, head chef at The Coconut Kitchen. “Add sliced courgettes and child sweetcorn, in addition to some broccoli florets and mange tout to the pan if you would like some further greens. Serve it up with brown rice, sesame seeds on high and a wedge of lime.”
For burgers swap to poultry
Contemporary hen mince isn’t at all times straightforward to supply, but it surely’s straightforward to toss a breast or two in a meals processor – then simply type them into patties and fry on either side for 3 to 5 minutes. “Can’t resist including mayonnaise?” says Jordan Moore, recipe developer at Gousto. “Replicate the creaminess by mashing ripe avocado – it’s excessive in wholesome fat, and ideal served over a hen burger coated in Cajun spices. Oven-baked candy potato ‘fries’ are additionally a greater various to chips – get the oven and tray actually sizzling earlier than cooking them for optimum crispiness.”
For pizza select no-dough
The trick to creating cheese-wheels much less calorific? Surprisingly, it’s all about that base. “Attempt utilizing a low-carb cauliflower pizza base,” says Jessica Andersson, in-house nutritionist at Gousto. “Merely mix collectively one cauliflower with 100g of floor almonds in a meals processor. Add two eggs and one teaspoon of oregano, unfold out on a baking tray and bake within the oven for 20 minutes then add your favorite pizza toppings earlier than returning to the oven for an extra ten minutes.” Don’t be afraid so as to add parmesan – it’s essentially the most protein-packed of cheeses, with 38 grams per 100g.
For kebabs make your individual
“Lamb kebabs are a favorite however excessive in saturated fat and energy,” says Andersson. “Attempt a hen kebab as a substitute. Merely thread hen breast cubes on a skewer with some items of crimson pepper alongside different veg when you like. Season properly, drizzle over some olive oil and lemon juice, and grill for ten minutes whereas turning incessantly. It goes completely with wholemeal pitta bread and Greek yogurt blended with garlic. It’s a lot more healthy than a lamb kebab, with a very good mixture of protein and complicated carbohydrates… and engaging too.”
For fry-ups ignore the title
“Even for a traditional full English, you need to try to restrict the quantity of frying you do, as a result of it will cut back the quantity of fats you utilize,” says chef Margie Broadhead, host of the Desert Island Dishes podcast. “Poach eggs with a splash of cider vinegar to make it simpler, and bulk out your breakfast with tomatoes and mushrooms – simply toss them below the grill for faff-free cooking. Sausages are inclined to ramp up the quantity of fats and salt in a fry-up, so swapping these for veggie variations actually cuts again on energy – however when you can’t ponder a fry-up with out meat, swap from pork to a leaner meat like turkey.”
For fish and chips batter up
There’s not a lot flawed with fish, however the casing it is available in is a deep-fried nightmare. “As an alternative of heading to the chippy, make your individual with tempura batter,” says Broadhead. “Combine 150g of plain flour, 100g of corn flour and 10g of baking powder, then add water a bit of at a time till the batter will coat your finger. Gently coat your chosen fillet – cod works finest – then fry it in oil for a few minutes either side. Feeling fancy? Add tartare sauce by mixing yogurt, capers, parsley and lemon, or wholesome pea purée by cooking up some peas then mixing with yogurt, lemon and mint.” And candy potato fries, natch.