More diet recipes and ideas you can use as part of your calorie-controlled diet plan.
Atkins Diet Recipes
GI Diet Recipes
Zone Diet Recipes
A quick version of this is to use the little sachets of ready-prepared black bean sauce in supermarkets. They are not high in calories (1/2 a 175g sachet is around 88cals) and taste pretty good. If you want to make your own healthy, vitamin-packed try this version:
1lb chicken breast, chopped into bite size chunks
2 tbsp salted black beans (tinned) drained, chopped
150 ml/ 5 fl oz chicken stock
1 red pepper, roughly chopped
4 spring onions, chopped
1 stick celery
1 tbsp soy sauce
1 tbsp dry sherry
1 tsp cornflour
1 tbsp fresh ginger, chopped
2 garlic cloves, crushed
sunflower oil to fry
Mix chicken, soya sauce, sherry and cornflour and fry in a little hot oil, stirring. Add pepper, garlic, ginger, black beans, celery and spring onions.
Once browned add the stock and bring to the boil. Reduce the heat and add a lid, simmer for 10 mins or until chicken is cooked.
Serve with small portion of rice or rice noodles and beansprouts (fry without oil - just add splash of soy sauce).
450g/ 1lb chicken breast or lean beef steak, chopped into bite-size strips
1 tbsp soy/ oyster sauce
2 cloves garlic, crushed
1 onion, chopped
handful mushrooms, sliced (optional)
sunflower oil to fry
spring onion to garnish
Heat frying pan or wok with tbsp oil until hot. Add chicken/beef strips and
stir, add onion, garlic, mushrooms. Cook until browned and then add sauce,
heat until warmed through. Serve with rice noodles (less calories than wheat
noodles) and mange-tout or pak choi. Garnish with chopped spring onion. Serves
large onions (around 1 lb 10 oz/ 750g), sliced thinly
2 tbsp olive oil
1 tbsp plain flour
4 slices of french bread
85g/ 3 oz cheese, grated - use low-fat cheese or parmesan (more calories but you need less, as it has a stronger taste)
1 garlic clove, halved
Heat oil in heavy-based saucepan, add onions and salt, then reduce heat, add lid and simmer for 30 mins until soft (stir occasionally as they can burn if not watched).
Once the onions are reduced and nicely browned, sprinkle the flour over onions and stir well.
Add 1 pint (600ml) of hot beef or vegetable stock and 1 tbsp white wine. Bring up to boil and simmer for a further 15 mins. Skim any froth off the surface.
Toast the slices of bread, then rub with the garlic halves and break into pieces.
Ladle soup into oven-proof bowls, add bread croutons and sprinkle the cheese over the top. Place in oven or under grill until cheese melts. Let soup stand for a few minutes before serving.
Serves 4 - 265 calories per portion
raw peeled tiger prawns (or any other similar sized prawn)
2 tbsp sunflower oil
400g can of chopped tomatoes (make sure they are without any added sugar/oil)
1 medium onion, roughly chopped
3 garlic cloves, crushed
1 tsp fresh ginger, chopped
2 tbsp medium hot curry paste
150ml fish stock (stock cube is fine)
2 tbsp fresh parsley or coriander, chopped
salt to season
Heat the oil, add onion, garlic, ginger and cook for 3-4 mins, until soft. Add the curry paste and then stir in the tinned tomatoes and hot stock and bring up to the boil.
Simmer for 10 mins, and then add the prawns. Cook for 4-5 minutes until the prawns are firm and pink.
Season to taste and add chopped herb. Serve with small portion of basmati rice or warmed naan bread.
4-6 (freezes well)
1 rasher rindless smoked bacon, chopped
1 medium onion, chopped
1 leek, chopped
1 clove garlic, crushed
1 celery stick, chopped
2 small potatoes, peeled and diced
1 carrot, chopped
2oz/50g canned haricot beans
2 oz/50g fresh or frozen peas
1 tbsp fresh mixed herbs, chopped, or 2 tsp dried mixed herbs
1/4 small cabbage, finely chopped
1 tin plum tomatoes
3 vine tomatoes, roughly chopped,
2 tbsp dried/fresh wholemeal macaroni
2 pints vegetable/ chicken stock (use stock cubes if necessary)
2 tbsp olive oil
salt and pepper to taste
Fry bacon in just a splash of oil, add onion, leek, celery, garlic and potatoes. Cook for 5-7 mins and then add tinned tomatoes, herbs and stock - bring to the boil. Now add the carrot and beans, and simmer with a lid on for 20 mins. Add the cabbage, pasta, fresh tomatoes, seasoning and peas - simmer, covered, for a further 20 minutes. Serve.
1 cooking apple (Bramley tastes best)
1/2 oz/15g sultanas
Pre-heat the oven to 200C/400F/Gas mark 6
Core the apple and fill the hole with sultanas.
Sprinkle the top with a good pinch of cinnamon.
Place in an ovenproof dish and add a little water.
Bake for 45mins-1 hour.
Serve with a spoonful of low-fat creme freche.
This is an easy, quick and appetising dish for lunch or dinner.
Wash a couple of lean chicken breast portions, slice them in half for quick cooking and brush with a small amount of olive oil.
Sprinkle with seasoning (garlic, pepper or whatever flavouring takes your fancy).
Grill, turning regularly untill the juices run clear.
Add a couple of tomato halves, (grilled too if you like) and some salad with a low calorie dressing.
Serve with some wholemeal bread or a little savoury rice.
Cooking Time and preparation time - quick!
but always ensure chicken is fully cooked before serving.