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Lower fat recipes
We're delighted to bring Nutracheck members a selection of exclusive BBC Good Food recipes in our Sunday newsletters over the next few weeks – so keep your eyes peeled. This week, it's lower fat recipes. Fat is the most calorie-dense macronutrient, with more than twice as many calories per gram as carbs or protein (9 kcals v 4 kcals). So if you're trying to lose weight, try one of these recipes!
Oaty healthy apple muffins
Serves 12 - 178 kcals per serving
Kcals |
178 |
Fat |
5.9g |
Sat fat |
0.8g |
Carbs |
25.9g |
Sugar |
8.9g |
Fibre |
2.9g |
Protein |
5.4g |
Salt |
0.92g |
Ingredients
- 3 apples (Cox or Pippin work well), peeled and cubed
- 50ml rapeseed oil
- 2 large eggs
- 150ml fat-free yoghurt
- 3 tbsp light brown soft sugar
- 200g wholemeal self-raising flour
- 90g porridge oats
- 1½ tsp baking powder
- 1½ tsp bicarbonate of soda
- 1 tsp mixed spice
- ½ tsp cinnamon
Method
- Put 2 of the chopped apples in a pan with 50ml water. Simmer over a low heat, covered, for 10-12 mins, until the apples are softened and collapsing. Set aside to cool a little, then tip into a small food processor and whizz to a purée.
- Heat the oven to 180°C/160°C fan/gas 4. Line a muffin tray with 12 paper cases.
- In a bowl whisk the oil, eggs, yogurt, sugar and apple purée. In a separate bowl, combine the flour, 70g of the oats, baking powder, bicarb, mixed spice, cinnamon and ¼ tsp salt. Make a well in the centre, then stir in the wet ingredients until you have a smooth batter, stir in the remaining chopped apple, then divide into the 12 cases. Sprinkle each one with the remaining oats. Bake for 25-30 mins until firm and springy. Leave to cool before serving.
Simple stuffed peppers
Serves 3 - 181 kcals per serving
Kcals |
181 |
Fat |
3.2g |
Sat fat |
0.7g |
Carbs |
34.2g |
Sugar |
10.6g |
Fibre |
4.8g |
Protein |
4.3g |
Salt |
0.2g |
Ingredients
- 3 large peppers
- 250g pouch microwavable basmati rice
- 1 tsp olive oil, plus extra for drizzling
- 1 large carrot, coarsely grated
- 30g mangetout (or use any other vegetables you may have), trimmed and halved
- 1 tsp spice mix of your choice, plus a pinch (I use peri-peri seasoning)
- Sweet chilli sauce or hot sauce, for drizzling (optional)
Method
- Heat the oven to 220°C/200°C fan/gas 7. Cut away the tops from the peppers (reserving these for later, including the stalks), then scoop out the seeds using a spoon and discard.
- Cook the rice following pack instructions. Heat the oil in a medium frying pan and cook the carrots, mangetout and spice mix for 5 mins until the vegetables have softened, then stir in the rice.
- Drizzle the hollowed-out peppers with a little olive oil and sprinkle over a pinch more of the spice mix and plenty of seasoning. Put the peppers cut-side up on the baking tray and spoon the rice mixture into the hollows, packing it in with the spoon. Drizzle with a little chilli sauce or hot sauce, if you like, then put the reserved pepper pieces back on top. Cook for 15-25 mins in the oven, or until the peppers are soft and tender but not collapsing.
Tofu omelettes with soy dressing
Serves 4 - 386 kcals per serving
Kcals |
386 |
Fat |
12.8g |
Sat fat |
2.5g |
Carbs |
46.7g |
Sugar |
10.2g |
Fibre |
4.6g |
Protein |
20.1g |
Salt |
2.08g |
Ingredients
- 100ml low-salt soy sauce
- 1 lime, juiced
- 4 garlic cloves
- 280g extra-firm tofu, drained
- 300g, frozen broccoli
- 5g piece of ginger, peeled
- ½ red chilli, deseeded and finely chopped
- 1 tbsp honey
- 3 eggs
- 2 tsp vegetable oil
- 2 x 250g pouches brown basmati rice
Method
- Put 50ml of the soy sauce and half the lime juice in a shallow dish. Crush in 2 garlic cloves. Slice the tofu into four equal squares and add to the marinade. Cover and leave to marinate in the fridge for at least 20 mins, turning halfway through.
- Meanwhile, fill a medium saucepan a quarter full with water, then put on a medium heat until it starts to simmer. Sit a colander over the pan, add the broccoli, cover and steam for 10 mins, or until tender. Meanwhile, grate the remaining garlic and the ginger into a small bowl. Stir in the remaining soy sauce and lime juice, the red chilli and honey. Set aside.
- Drain the tofu and thoroughly pat dry. Whisk the eggs in a bowl with a pinch of salt.
- Heat ½ tsp oil in a frying pan over a medium-high heat. Once hot, add a piece of the tofu to the pan and pour a quarter of the egg over it. Use a fish slice to push the egg towards the tofu – you should end up with a little eggy tofu square. Cook for 2-3 mins on each side until golden, carefully turning. Set aside, cover to keep warm and repeat with the remaining oil, tofu and egg.
- Cook the rice following pack instructions. Serve the tofu omelettes with the rice, broccoli and a drizzle of the chilli dressing.
Chipotle red pepper soup
Serves 4 - 189 kcals per serving
Kcals |
189 |
Fat |
9.6g |
Sat fat |
2.7g |
Carbs |
23g |
Sugar |
19.2g |
Fibre |
6.6g |
Protein |
3.8g |
Salt |
0.69g |
Ingredients
- 4 red peppers, cut into small pieces
- 1 tbsp olive oil, plus extra for drizzling
- Butter, for frying
- 2 large onions, thinly sliced
- 3 garlic cloves, thinly sliced
- 1 tbsp smoked paprika
- 1 tsp ground coriander
- 1 tbsp chipotle paste
- 350g ripe tomatoes roughly chopped, or 400g can tomatoes
- 400ml vegetable stock, using 1 stock cube
- 1 tsp light brown muscovado sugar
- ½ small bunch of fresh basil
Method
- Heat the oven to 240°C/220°C fan/gas 8. Tip the peppers onto a large baking sheet, drizzle over the olive oil, season generously and toss to coat. Roast for 20 mins until tender and lightly charred.
- Meanwhile, melt a knob of butter in a large casserole or saucepan. When gently sizzling, tip in the onion and fry over a low heat for 15 mins, until soft and lightly caramelised. Add the garlic, spices and chipotle paste, and fry for 2 mins until fragrant. Add the tomatoes, stock, sugar and the roasted peppers (if they’re not ready, you can add them later).
- Bring to the boil, then reduce the heat to a gentle simmer and cook for 10 mins. Remove the pan from the heat, then blitz the soup using a hand blender. Taste for seasoning and add more chipotle paste, if you prefer a little more heat. Divide into bowls, scatter over the basil and add an extra drizzle of olive oil.
Jewelled pistachio slaw
Serves 8 - 124 kcals per serving
Kcals |
124 |
Fat |
8.8g |
Sat fat |
1.2g |
Carbs |
6.9g |
Sugar |
5.8g |
Fibre |
3.7g |
Protein |
3.6g |
Salt |
0.65 |
Ingredients
- ½ small red cabbage, finely shredded
- ½ pointed spring cabbage, finely shredded
- 1 small red onion, finely sliced
- 10 Brussels sprouts, shredded
- 40g pistachios, finely chopped
- 50g pomegranate seeds
- ½ small bunch of mint, finely chopped
For the dressing
- 50ml olive oil
- 30ml sherry vinegar
- 1 orange, juiced and zested
Method
- Toss both the cabbages, the red onion and sprouts in a large bowl with half the pistachios, pomegranate seeds and mint.
- Make the dressing by whisking all the ingredients together with 1 tsp flaky sea salt. Toss the dressing with the slaw, then pile into a serving bowl. Top with the remaining pistachios, pomegranate and mint. Serve with thick sliced gammon or leftover turkey.