Healthy Takeaway (made at home)

Diet | High protein | Low Fat | Nutrition | Recipes | Weight Loss

Posted on September 25, 2012 by Jenny Cromack

Tasty take-away made at home (so home-away)

Super healthy salmon burgers (serves 4)

292 kcalories, protein 29g, carbohydrate 7g, fat 17 g, saturated fat 4g, fibre 0g, sugar 6g, salt 0.83 g

Ingredients

Process
  • 4 salmon fillets (about 550g)
  • 2tsbp thai red curry paste
  • Thumb sized piece of fresh root ginger
  • 1 tsp soy sauce
  • 1 bunch of coriander
  • 1tsp vegetable oil
  • Lemon wedge to serve
  • 2 carrots
  • Half a large cucumber
  • 2tbsp white wine vinegar
  • 1tsp golden caster sugar
 Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through. Meanwhile, use a swivel peeler to peel strips of carrot and cucumber into a bowl. Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves. Divide the salad between 4 plates. Serve with the burgers and rice.

 

 

Super-healthy pizza (serves 2)
479 kcalories, protein 19g, carbohydrate 78g, fat 13 g, saturated fat 3g, fibre 10g, sugar 9g, salt 1.43 g

Ingredients

Process
  • 100g whole-wheat flour
  • 1tsp dried yeast
  • 125ml warm water
  • 200g chopped tomatoes
  • Handful of cherry tomatoes, halved
  • 1 large courgette (thinly sliced using a peeler)
  • 25g of mozzarella torn into small pieces
  • 1 tsp capers in brine
  • 8 green olives
  • 1 garlic clove roughly chopped
  • 1 tsp olive oil
  • 2 tbsp of chopped parsley to serve
 Mix the flours and yeast with a pinch of salt in a food processor fitted with a dough blade. Pour in the water and mix to a soft dough, then work for 1 min. Remove the dough and roll out on a lightly floured surface to a round about 30cm across. Lift onto an oiled baking sheet. Spread the canned tomatoes over the dough to within 2cm of the edges. Arrange the cherry tomatoes and courgettes over the top, then scatter with the mozzarella. Mix the capers, olives and garlic, then scatter over the top. Drizzle evenly with the oil. Leave to rise for 20 mins. Heat oven to 240C/ fan 220C/gas 9 or the highest setting.

Bake the pizza for 10-12 mins until crisp and golden around the edges. Scatter with the parsley to serve.

 

 

Healthy eggs and chips (serves 4)
218 kcalories, protein 11g, carbohydrate 22g, fat 10 g, saturated fat 2g, fibre 2g, sugar 1g, salt 0.24 g

Ingredients

Process
  • 500g potatoes diced
  • 2 shallots sliced
  • 1tbsp olive oil
  • 2tsp of dried oregano
  • 200g small mushrooms
  • 4 eggs
 Heat oven to 200C/fan 180C/gas 6. Tip the potatoes and shallots into a large, non-stick roasting tin, drizzle with the oil, sprinkle over the oregano, then mix everything together well. Bake for 15 mins, add the mushrooms, then cook for a further 10 mins until the potatoes are browned and tender. Make four gaps in the vegetables and crack an egg into each space. Return to the oven for 3-4 mins or until the eggs are cooked to your liking.

 

 

Cod with tomatoe & chorizio sauce (serves 2)
252 kcalories, protein 31.5g, carbohydrate 5.7g, fat 11.6 g, saturated fat 2.2g, fibre 2.1g, salt 0.75 g

Ingredients

Process
  • 1 garlic clove sliced
  • Olive oil
  • 4 thin slices of chorizio from the deli counter
  • A pinch of chilli flakes
  • 400g tin chopped tomatoes
  • 2 thick cod fillets
  • Green beans cook to serve
 Heat 1 tbsp olive oil in a pan then cook the garlic and chorizo for a few minutes. Add the chilli and tomatoes and simmer for 10 minutes until thickened, season. Meanwhile rub the fish with a little more oil, season and grill or steam until cooked through, about 4-6 minutes. Serve the fish with the sauce and green beans.