Low-Calorie Diet Recipes

Recipes

Find healthy, delicious low-calorie recipes including low-calorie breakfast, lunch, dinner and snacks from the food and nutrition experts.

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Chickpea, spinach and egg curry

Preparation time

less than 30 mins

Cooking time

10 to 30 mins

Serves

Serves 2

This vegetarian low-calorie chickpea curry makes a wonderful, easy after-work meal, and is ready in less than 20 minutes. It’s also vegan if you leave out the egg. 
Each serving provides 441 kcal, 26g protein, 92g carbohydrates (of which 8.5g sugars), 20g fat (of which 3.5g saturates), 15g fibre and 0.6g salt. With a GI of 45 this meal is high in protein.

Ingredients

  • 2 large free-range eggs
  • 1 tbsp light olive oil
  • 2 tsp cumin seeds
  • 1 tsp black mustard seeds
  • 2 tbsp medium curry powder, plus extra for sprinkling
  • 1 tsp garlic granules
  • 1 tsp ground ginger
  • 400g tin chopped tomatoes
  • 400g tin chickpeas, drained and rinsed
  • 1 tbsp lemon juice
  • 100ml/3½fl oz boiling water
  • 180g/6oz baby leaf spinach
  • salt and freshly ground black pepper
  • 2 tbsp chopped fresh coriander, to garnish

Preparation

  1. Bring a small saucepan of water to the boil and cook the eggs for 6–8 minutes, or until done to your liking. When cool enough to handle, shell, halve and set aside.
  2. Meanwhile, heat the oil in a wide frying pan over a low heat. Add the cumin, black mustard seeds, curry powder, garlic granules and ground ginger and stir-fry for 1 minute.
  3. Add the tomatoes, chickpeas, lemon juice and boiling water and season with salt and pepper. Cook over a high heat for 6–8 minutes, or until reduced and thickened, stirring often. Add the spinach and cook until wilted.
  4. Divide the curry between two shallow bowls, top each with two egg halves and sprinkle over some curry powder. Scatter with coriander and serve immediately.

Grilled Cauliflower Steaks with Almond Pesto & Butter Beans

Need some new meatless dinner ideas? This vegan recipe for grilled cauliflower steaks with buttery (but butter-free!) butter beans and almond pesto comes together in just 25 minutes but is impressive enough to serve to guests. We’re sorry to ask you to buy 2 heads of cauliflower to make this recipe when you only cut a couple of “steaks” from each, but it guarantees the best results. Just think of it this way: having leftovers gives you an excuse to try one of our many other healthy cauliflower recipes!

Ingredients

  • ½ cup almonds
  • 5 tablespoons chopped flat-leaf parsley, divided, plus more for garnish
  • ¼ cup packed fresh basil, plus more for garnish
  • 2 tablespoons chopped fresh chives, plus more for garnish
  • Zest & juice of 1 lemon
  • 5 tablespoons extra-virgin olive oil, divided
  • 1 teaspoon salt, divided
  • 2 large heads cauliflower
  • 2 teaspoons smoked paprika
  • 1 teaspoon garlic powder
  • 2 medium shallots, minced
  • 1 clove garlic, minced
  • 2 (15 ounce) cans no-salt-added butter beans, rinsed
  • ½ cup water
  • ¼ teaspoon ground pepper

Preparation

  1. Preheat grill to medium.
  2. Pulse almonds, 4 tablespoons parsley, basil, chives, lemon zest and juice, 2 tablespoons oil and ¼ teaspoon salt in a food processor until chopped.
  3. Place cauliflower heads on a cutting board, stem-side down. Using a large chef’s knife, cut two ½-inch-thick slices from the center of each head to make 4 “steaks.” (Reserve the remaining cauliflower for another use.) Brush the steaks with 2 tablespoons oil. Combine paprika, garlic powder and ½ teaspoon salt in a small bowl. Sprinkle the mixture on both sides of the steaks.
  4. Grill the steaks, turning once, until tender and nicely charred, 12 to 14 minutes total.
  5. Meanwhile, heat the remaining 1 tablespoon oil in a medium saucepan over medium heat. Add shallots and garlic and cook until the shallots start to soften, about 1 minute. Add beans, water, pepper and the remaining ¼ teaspoon salt. Cook, stirring occasionally, until hot, about 5 minutes. Remove from heat and stir in vinegar and the remaining 1 tablespoon parsley.
  6. Serve the cauliflower steaks over the beans, topped with the pesto and more herbs, if desired.

 

Garlicky Grilled Tilapia With Couscous

Ingredients

  • 2 tablespoons fresh lemon juice, plus wedges for serving
  • 1 tablespoon olive oil
  • 2 cloves garlic, chopped
  • kosher salt and black pepper
  • 4 6-ounce tilapia fillets, split lengthwise
  • 1 cup couscous
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 2 tablespoons chopped sun-dried 

Preparation

Step 1

In a medium bowl, combine the lemon juice, oil, garlic, ½ teaspoon salt, and ¼ teaspoon pepper. Add the tilapia and toss to coat. Let marinate for 10 minutes.

Step 2

Meanwhile, cook the couscous according to the package directions. Remove from heat and stir in the parsley and sun-dried tomatoes.

Step 3

Heat grill to high. Grill the tilapia on an oiled grate until cooked through, 1 to 2 minutes per side. Serve with the couscous and lemon wedges.

 

Tomato eggy bread

Preparation time

less than 30 mins

Cooking time

less than 10 mins

Serves

Serves 2

This tasty spin on a breakfast classic provides energy and protein to get you going in the morning, plus a double dose of tomato.

Each serving provides 294 kcal, 17g protein, 32g carbohydrates (of which 5g sugars), 10g fat (of which 2g saturates), 6.5g fibre and 1g salt.

Ingredients

  • 2 large free-range eggs
  • 1 tbsp finely chopped flat leaf parsley or chives (optional)
  • 2 x 70g/2½oz slices wholewheat bread
  • 1 tsp tomato purée
  • ½ tsp Worcestershire sauce
  • 1 tsp olive oil
  • 2 tomatoes, each cut into four thick slices
  • salt and freshly ground black pepper

Preparation

  1. Crack the eggs into a wide, shallow bowl, season and add the herbs, if using. Whisk with a fork.
  2. Spread one side of each slice of bread with the tomato purée and sprinkle over the Worcestershire sauce.
  3. Place the bread slices into the egg mixture and soak for 5 minutes, turning three times.
  4. Heat the oil in a frying pan over a medium heat. Fry the tomatoes and egg-soaked bread for 3–4 minutes, turning halfway through, or until lightly browned on both sides. Serve immediately.

 

 

About joed

My mission is to provide low calorie diet like 1000 calorie diet

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