Friday Night FakeAway



Salt and pepper chicken with egg noodles


calories:389


If you are craving that Friday night takeaway then look no further get the total satisfaction of this mouth watering low calorie dish, with none of the guilt. Taking time to cook for yourself is a self love practice so put your favourite music on in the kitchen and lets get cooking.



Ingredients:

Red green and orange pepper

Egg noodles half portion

mushrooms

garlic glove

onions

chicken breast fillet

1 small egg

All purpose flour

salt and pepper seasoning (Dobbies is amazing)


Instructions:

1 chop up the peppers mushrooms and onions

2 cut up the chicken into small strips or chunky pieces

3 Crack the small egg into a bowl and whisk and coat the raw chicken in the egg

4 In a separate bowl put 100 grams of flour followed by another bowl with the salt and pepper seasoning (the Dobbies is quite strong so follow the guidelines on the pot to make sure you do not do too much)

5 Cover the chicken generously in flour then cover in egg again and coat in the seasoning. Place the chicken on a baking tray with a small amount of olive oil and then pop in the oven for 35 minutes on gas mark 7. Make sure to turn half way through ( if you prefer to stir fry you can also do this just add a small amount of olive oil )

6 While the chicken is cooking for the last 6 minutes add the mushrooms, peppers egg noodles, onions and a small segment of garlic to a pan and stir fry for the last 5 minutes all together if you want to add a small amount of soy sauce then this is fine also enjoy.



If you loved this recipe and want more just like it, sign up to become a member its completely free and you will gain access to all the latest fitness and wellness advice !


PIZZA

Calories:331


Its Pizza Night so Lets get your faviouret toppings and make a pizza its low in calories and high in tasteyness.

Ingredients

  • 1 yellow pepper , deseeded and cut into chunks

  • 1 courgette , thickly sliced

  • 1 red onion , cut into wedges

  • 225g self-raising flour

  • 2 tbsp olive oil , plus 1 tsp

  • 5 tbsp fresh tomato pasta sauce

  • 50g cheddar , grated




TOP TIP if you want an extra protein hiit feel free to add chicken or tofu but you must add the calories in to my fitness pal


TOP TIP

MAKE YOUR OWN TOMATO SAUCE For a simple homemade tomato sauce, soften 1 chopped onion in a little olive oil, then add a 400g can chopped tomatoes, 1 tsp sugar and some seasoning. Simmer until thickened.




Instructions


1 Heat oven to 220C/fan 200C/gas 7.

2 Chop up pepper courgette onion and any other desired toppings.

3Place the pepper, courgette and red

onion on a large non-stick baking tray

4 Drizzle with 1 tsp olive oil and season well

5 Roast in the oven for 20 mins until soft and beginning to brown. Set aside.


6Heat the grill to medium.

7 Season the flour well and, in a large bowl, mix with the remaining oil and 4-5 tbsp water to form a soft dough.

8Knead briefly, then roll out on a floured surface to a rough 20cm circle.

9Transfer the dough to a large ovenproof, non-stick frying pan and fry over a medium heat for 5 mins, until the underside begins to brown. Turn over and cook for a further 5 mins.

10Spread the tomato sauce over the base, scatter with the roasted veg, then sprinkle with cheddar. Grill the pizza for 3-4 mins until cheese has melted. Serve immediately, sliced into wedges, with a large green salad.



kcal331

fat12g

saturates4g

carbs49g

sugars6g

fibre3g

protein10g

low in salt 0.89g



Egg fried rice

Calories:310


A takeaway classic made low-calorie. Perfect for reducing cravings and staying full.


Preparation time less than 30 mins Cooking time less than 10 mins Serves 1


Ingredients

  • 30g/1oz basmati rice or 75g/2½oz cooked basmati rice

  • 1 tsp rapeseed oil

  • 2 spring onions, chopped

  • 25g/1oz red pepper, roughly chopped

  • 100g/3½oz cooked peeled prawns

  • 25g/1oz peas (fresh or frozen)

  • 1 tsp soy sauce

  • 1 medium free-range egg, beaten

  • chopped fresh coriander (optional)


TOP TIP

For a 400 kcal version, increase the rice to 55g/2oz uncooked or 145g/5oz cooked.



Instructions


1Cook the rice according to the packet instructions. Drain.

2Heat the oil in a small saucepan over a medium heat.

3Add the spring onions and red pepper and cook for 1 minute.

4Add the cooked rice, prawns, peas and soy sauce and cook for 3–4 minutes, stirring constantly.

5Stir in the beaten egg and cook for 30 seconds. Scatter over the coriander, if using, and serve.

Each serving provides 310 kcal

26g protein,

30g carbohydrate (of which 4g sugars), 9g fat (of which 2g saturates), 3g fibre and 2.4g salt.



Vegtable spring rolls

Calories:97 per roll

Delisiouse bundles of veg, encased in crispy pastry a lighter recipe that is lower in fat and calories, without compromising on taste.


Ingredients

  • 50g dried rice vermicelli noodles

  • 30g dried shiitake mushrooms

  • 1 tsp vegetable oil for frying

  • 2.5cm piece fresh ginger, grated

  • 2 garlic cloves, crushed

  • 80g beansprouts

  • 80g tinned water chestnuts, cut into matchsticks

  • 1 small carrot, coarsely grated or peeled with a julienne peeler

  • 100g Chinese cabbage, thick stems removed, finely shredded

  • 1/2 tbsp reduced-salt soy sauce

  • 2 spring onions, very finely sliced into ribbons

  • 1 red chilli, deseeded and very finely chopped

  • 6 filo pastry sheets, cut in half to make 12 x 23cm x 12.5cm rectangles (we used Jus-Rol)

  • 1 medium free-range egg, beaten


For the dipping sauce


  • 50ml hoisin sauce

  • 1 tsp toasted sesame oil

  • 2 tsp sriracha chilli sauce


Top Tip

To reduce the fat content, we fried the veg in a little oil and we used a tiny amount of sesame oil in the dipping sauce. Baking the rolls instead of frying also helps lower the fat. A reduced-salt soy sauce helps to keep the salt content low.


Instructions



1Soak the noodles in a bowl of cold water for 3 minutes until soft or according to the packet instructions.

2Drain, roughly chop and set aside.

4Put the shiitake mushrooms in a small heatproof bowl, cover with boiling water and set aside for 30 minutes. Drain, squeeze out excess water, coarsely chop and set aside.


5Heat the oven to 200°C/180°C fan/gas 6.

6Heat the vegetable oil in a wok over a high heat and fry the ginger, garlic, beansprouts, water chestnuts, carrot and Chinese cabbage for 1 minute,

7then put in a large bowl and toss with the mushrooms, noodles, soy sauce, spring onions and chilli.


8Put a filo rectangle on a clean work surface. Arrange about a 12th of the veg and noodle mixture in a line, 5cm from a short edge, with a 2cm border to the sides. Fold the long sides of the filo over to partially cover the filling, then fold over the 5cm border to cover the filling and keep rolling into a log shape.

9 Put on a baking tray lined with non-stick baking paper and repeat with the remaining filo and filling.

10Brush each spring roll with the beaten egg, then bake for 20-25 minutes until crisp and golden.


Mix the ingredients for the dipping sauce in a small mixing bowl and serve alongside the spring rolls with the cucumber, carrot ribbons, herb leaves and chopped chilli, if you like.


Nutrition: Per roll Calories 97kcals Fat 2g (0.3g saturated) Protein 3.8g Carbohydrates 15.5g (2.3g sugars) Fibre 1.1g Salt 0.3g


Tofu Thai green curry

Calories:358




This healthy veggie Thai green curry is packed with protein and flavour. It's easily made 100% vegetarian (and vegan) by switching the fish sauce out for soy sauce.


Ingredients

  • 2 shallots, thinly sliced

  • ½ tsp sesame oil

  • 1 green finger chilli, finely chopped (optional)

  • 2 tbsp Thai green curry paste (seek out a vegetarian version if required)

  • 300ml/10fl oz hot vegetable stock

  • 200g/7oz lighter coconut milk

  • 1 tsp Thai fish sauce or light soy sauce

  • 1 medium aubergine, cut into 2cm/1in chunks

  • 2 kaffir lime leaves

  • 200g/7oz tofu, cut into 1.5cm/½in squares

  • ½ green pepper, cut into thin slices

  • 50g/1¾oz mangetout

  • 50g/1¾oz baby corn, halved or cut into quarters, depending on size

  • juice of 1 lime, plus lime wedges to serve

  • handful finely chopped fresh coriander, to serve

  • 150g/5½oz basmati rice, to serve



Instructions

1Fry the shallots in the oil over a medium heat for 2–3 minutes. Add the chilli and fry for 1 minute.

2Stir in the curry paste and fry for 1 minute.

3Pour in the hot stock, coconut milk and Thai fish sauce (if using) and bring to the boil. Reduce the heat and simmer for 5 minutes.


4Add the aubergine and lime leaves and cook for 10 minutes.

5Meanwhile, cook the rice according to the packet instructions.

6Add the tofu and green pepper to the curry and cook with the lid off for 3 minutes.

5 Add the mangetout and baby corn (if using) and squeeze in the lime juice. Cook for 3 minutes.

6Serve the curry with the rice, sprinkled with coriander and with a wedge of lime.


Each serving provides 358 kcal, 14g protein, 47g carbohydrate (of which 6g sugars), 11.5g fat (of which 5g saturates), 6g fibre and 2.1g salt.


Cheesey Garlic bread

Calories:264


  • Ingredients

  • piece of Lo-Dough

  • 1 large or 2 small clove(s) of garlic sliced/crushed

  • 60g of grated cheese (cheddar, mozzarella, or any other good melting cheese)

  • A tablespoon of low-fat spreadable cheese • 1 tsp of chopped parsley

  • 1 tsp of butter


Instructions

1.Preheat your oven to 220°C/425F/Gas 7

2.Lightly fry the garlic in the butter for a minute. Mix with the spreadable cheese and then spread over your piece of Lo-Dough.

3.Add the grated cheese on top, ensuring an even spread right to the edge.

4.Place into your oven for approx. 7 mins or until the cheese is bubbling and golden brown. Sprinkle the chopped herbs over the top serve.


Nutritional Information Per Whole piece
  • Calories: 264 calories

  • Fat: 17 g

  • Carbohydrates: 5 g

  • Fiber: 9 g

  • Protein: 19 g

  • Sugar: 2 g




30 views

07841631649

©2019 by Louise Weir - Personal Trainer