News Beat
High-protein, low-calorie one-pot meals that will make sticking to your New Year diet easy
IF your New Year diet is already on the out, fitness trainer Meg Robinson, AKA @fitfoodiefeed, has come to the rescue!
Her new cookbook, Healthy In One by Meg Robinson (Bluebird) is out now and is filled with all the inspo you need to stay on track.
You’ll find more than 80 mains, breakfasts, sides and sweet treats – many prep- and batch-friendly that can be cooked in an air fryer or slow cooker.
Each recipe comes with nutritional info – plus, the best bit is they are all cooked in one pot, pan or baking dish for the ultimate in easy cooking.
From spicy gochujang salmon to delicious tacos, there’s no compromise on flavour, and you’ll be craving the recipes again and again.
What are you waiting for?
Honey BBQ Chicken Tacos
Serves: 4
Prep time: 2 mins
Cooking time: 20-25 mins
Cals: 509
Protein: 38g
Ingredients:
*Low-calorie cooking spray
*1 onion, finely diced
*1tbsp balsamic vinegar
*500g chicken mince
*1tbsp barbecue seasoning
*1/2tbsp Worcestershire sauce
*1tbsp runny honey
*1tbsp tomato purée
*100g passata
*8 mini wraps
*60g 50%-reduced-fat cheddar, grated
*50g grated four-cheese blend
For the topping
*1tbsp reduced-sugar barbecue sauce
*Small bunch parsley, finely chopped
*1tbsp crispy onions
Method:
1. Spray a frying pan with cooking spray and place over a medium heat. Add the onion and cook for a few minutes until softened, then add the balsamic vinegar and cook for a further 5 minutes.
2. Add the chicken mince and break it up with a spatula. Cook for 7 minutes until cooked through.
3. Add the barbecue seasoning, Worcestershire sauce, honey, tomato purée and passata, and season with salt and pepper. Stir and simmer for 2 minutes, then pour the mixture into a large bowl.
4. Dip each taco wrap into the mixture in the bowl to cover one side of the wrap. Put the pan back on a medium-high heat (no need to clean it) with an extra spray of cooking spray. Pop the wrap, saucy-side down, into the pan. Spoon some of the chicken mixture on to half of the wrap, then add a sprinkle of the cheeses and fold. Press it down with the back of a spatula and cook for around 3 minutes to crisp up, then flip and cook the other side for a few more minutes until golden and crispy. Depending on the size of your frying pan, you should be able to cook 2-3 at a time.
5. Leave to cool for a few minutes, then spread them across a board or plate and drizzle with the barbecue sauce. Top with parsley and crispy onions.
Chilli-Glazed Halloumi & Red Pepper Orzo
Serves: 4
Prep time: 5 mins
Cooking time: 32 mins
Cals: 548
Protein: 29g
Ingredients:
*2 red peppers, cut into strips
*Low-cal cooking spray
*225g 30%-reduced-fat halloumi, diced
*3 small shallots, diced
*15 cherry tomatoes
*1tbsp balsamic vinegar
*1tbsp tomato purée
*1tbsp smoked paprika
*340g orzo
*900ml vegetable stock
For the chilli glaze
*1tsp tomato purée
*1tsp balsamic vinegar
*1tsp dried chilli flakes
*2tsp runny honey
For the topping
*30g feta, crumbled
*Small bunch parsley, chopped
Method:
1. Char the red pepper strips in a dry non-stick frying pan, skin-sides down, over a high heat for 10 minutes until blackened. Set aside.
2. While they’re cooking, prepare the chilli glaze by combining the ingredients in a medium-large bowl with 1tsp water. (The bowl needs to be large enough to hold the halloumi too!)
3. Add a spray of oil to the frying pan, then add the diced halloumi. Cook over a medium heat until golden, flipping over after a few minutes on each side. Transfer to the bowl of chilli glaze and toss to coat.
4. Add the shallots and cherry tomatoes to the pan, pour in the balsamic vinegar and pop a lid on top. Cook over a medium heat for around 5 minutes until softened.
5. Remove the lid and squash the tomatoes with the back of a spatula. Stir in the tomato purée, paprika and some salt and pepper, then stir in the uncooked orzo. Pour in 800ml of the stock, stir and bring to a simmer. Cook for 8 minutes, stirring occasionally to make sure nothing sticks to the bottom of the pan.
6. After this time, check to see if the orzo is almost cooked. It should be watery-looking at this point. If not, add the remaining stock and an extra splash of water, as the orzo will continue to soak up the liquid once it’s off the heat. Stir in the red peppers and half of the halloumi.
7. After around 12 minutes in total the orzo should be cooked. Divide among four bowls immediately and top with the remaining halloumi and a drizzle of leftover chilli glaze. Garnish with feta and parsley to finish.
Gochujang Salmon Traybake
Serves: 2
Prep time: 5 mins
Cooking time: 35 mins
Cals: 616
Protein: 35g
Ingredients:
*300g baby potatoes, chopped into halves or thirds
*1 red onion, cut into wedges
*1 red pepper, cut into large chunks
*1 orange pepper, cut into large chunks
*1tbsp olive oil
*1 carrot, peeled and cut into 5mm–1cm slices
*2 x 130g salmon fillets
*100g Tenderstem broccoli
*50g green beans
*1tsp sesame seeds, to garnish
*½ lime, cut into wedges, to serve
For the marinade:
*1tbsp gochujang paste
*1tbsp soy sauce
*1tbsp runny honey
*1 clove garlic, crushed
*½tsp finely chopped fresh root ginger
*Juice ½ lime
Method:
1. Preheat the oven to 220°C/200°C fan/gas mark 7. Line a large baking tray with baking parchment or kitchen foil.
2. Toss the potatoes, onion, pepper and carrot with the olive oil and some salt and pepper.
3. Spread over the prepared tray and roast in the oven for 20 minutes until it’s just starting to soften.
4. Meanwhile, make the marinade by combining all the ingredients in a bowl. After 20 minutes, remove the tray from the oven. Nestle the salmon fillets among the veg and brush with the marinade.
5. Arrange the broccoli and greens beans around the salmon and drizzle the remaining marinade all over. Return the tray to the oven and bake for another 15 minutes, or until the salmon is cooked through.
6. Sprinkle with sesame seeds to garnish and serve with lime wedges on the side.
