Good-for-you meals, full of flavour and lighter on the cals
UNDER 500 CALORIES
Salmon teriyaki with wok-fried greens
A speedy midweek dinner that’s filled with flavour and far healthier than a takeaway.
SERVES 4 PREP 15 MINS COOK 15 MINS
✱ 3tbsp teriyaki sauce
✱ 1tbsp maple syrup or honey
✱ 500g salmon fillet
✱ 50g cashew nuts
✱ 100g frozen, podded edamame beans
✱ 2tsp sesame oil
✱ 1 onion, finely sliced
✱ 2 garlic cloves, sliced
✱ 1 broccoli, cut into florets and halved
✱ 1tsp soy sauce
✱ 1 red chilli, deseeded and finely sliced
✱ Juice ½ lime
✱ 1tbsp salad cress
✱ Basmati or wild rice, cooked to serve
1 Heat the oven to 170C Fan/Gas 5. Mix the teriyaki sauce and syrup/honey. Put the salmon into an ovenproof dish, season, then spoon over sauce. Set aside to marinate.
2 In a wok, over a medium heat, toast the cashew nuts, tossing regularly, until golden. Set aside. Boil the beans for 3 mins, then refresh in cold water.
3 Bake the salmon for 15 mins. Meanwhile, wipe the wok and add the sesame oil. Add the onion and cook until soft. Add the garlic and cook for 2 mins more. Increase the heat to medium-high. Add the broccoli, soy sauce and 2tbsp water.
4 Cover and cook for around 10 mins, stirring occasionally and adding a little water if needed. When the broccoli is tender, remove from the heat and stir in the beans, chilli and lime juice.
5 Flake the cooked salmon, discarding the skin. Stir any marinade left in the dish and drizzle on top. Chop the cashew nuts and scatter over with the salad cress. Serve with rice.
Per serving: 433 cals, 27g fat, 5g sat fat, 15g carbs
Chicken biryani
This Indian rice dish is comfort food at its best. Serve with warm flatbreads and sautéed veggies if you’re extra hungry.
SERVES 4 PREP 30 MINS, PLUS MARINATING COOK 1 HR
✱ 2tbsp vegetable oil
✱ 2 red onions, finely chopped
✱ 500g skinless and boneless chicken thigh fillets
✱ 1tsp sea salt flakes
✱ 4 strands saffron (optional)
✱ 200g basmati rice, washed
✱ 4 cardamom pods
✱ 40g dr
