RECIPE IDEAS
Need a low-calorie dinner that you can whip up in next-to-no time? These speedy recipes from creator of the Sugar Pink Food blog, Latoyah Egerton, are all less than 600 calories and will keep in the fridge or freezer
WHITE TURKEY CHILLI
You’ve heard of a chilli con carne, but have you heard of a white chilli? It is essentially the same, but without a tomato base, and involves switching kidney beans for cannellini beans. It’s delicious served with rice or tortilla chips
Makes: 4 portions
Prep time: 10 minutes
Cook time: 20 minutes
Calorie count: 490 calories per portion
Ingredients
• 2 onions, diced
• 2 garlic cloves, diced
• 500g extra-lean, 5% fat minced turkey
• 2 x 400g cans cannellini beans
• 3 tsp red chilli powder (or to taste)
• 1 tsp sweet paprika
• 1 tsp garlic granules
• ½ tsp ground cumin
• Large pinch each of sea salt and freshly ground black pepper
• Juice of 2 limes
• 650ml chicken stock
• 250g low-fat cream cheese
• Low-calorie cooking spray
• 60g sliced pickled jalapeños, to serve
Method
1. Spray a large saucepan or casserole dish with some low-calorie cooking spray and place over a medium heat.
2. Add the onions and garlic and fry for 3 minutes until softened, then add the turkey and fry for 5 minutes until browned, breaking up the mince with a wooden spoon as it cooks.
3. Add the drained cannellini beans, chilli powder, paprika, garlic granules and cumin, and the salt and pepper, and stir well.
4. Squeeze in the juice from the limes, then add the stock and reduce the heat to low. Cover the pan and simmer for around 10 minutes.
5. Stir through the cream cheese until it has melted, portion up and finish with the pickled jalapeños just before serving.
HONEY, LEMON AND GARLIC CHICKEN THIGHS
The beauty of this chicken dish is that it pairs well with a range of different side dishes, such as pasta, potatoes or rice. This means you can have a bit of variety throughout the week.
Makes: 4 portions
Prep time: 15 minutes
Cook time: 35 minutes
Calorie count: 270 calories per portion
Ingredients
• 8 skinless, boneless chicken thighs
• 1 yellow pepper, deseeded and sliced
• 1 onion, sliced
• Low-calorie cooking spray
For the sauce
• 2 tsp garlic granules
• Grated zest of ½ lemon and juice of 1 large lemon
• 3 garlic cloves, finely chopped
• 4 tbsp honey
• Large pinch each of sea salt and freshly ground black pepper
Method
1. If cooking ahe
