12 Mar Annurca Kitchen: 5 Recipes that won’t stretch your wallet or your waistline
5 Recipes that won’t stretch your wallet or your waistline
Eating the right amount of calories for how active you are is very important. This ensures that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight. It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need. It is important to eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs. Here are 5 delicious recipes that will help you meet your dietary requirements and all can be achieved on a budget.
Recipe 1 –
Kickin’ Chicken & Avocado Wraps.
- 1 chicken breast (approx 180g), thinly sliced at an angle
- generous squeeze juice ½ lime
- ½ tsp mild chilli powder
- 1 garlic clove, chopped
- 1 tsp olive oil
- 2 seeded wraps
- 1 avocado, halved and stoned
- 1 roasted red pepper from a jar, sliced
- a few sprigs coriander, chopped
- Mix the chicken with the lime juice, chilli powder and garlic.
- Heat the oil in a non-stick frying pan then fry the chicken for a couple of mins – it will cook very quickly so keep an eye on it. Meanwhile, warm the wraps following the pack instructions or, if you have a gas hob, heat them over the flame to slightly char them. Do not let them dry out or they are difficult to roll.
- Squash half an avocado onto each wrap, add the peppers to the pan to warm them through then pile onto the wraps with the chicken, and sprinkle over the coriander. Roll up, cut in half and eat with your fingers.
Recipe 2 –
Creamy Crab Pasta.
- 400g spaghetti
- 200g fresh or frozen peas
- 300g fresh crabmeat
- 5 tbsp reduced-fat crème fraîche
- 1 red chilli, deseeded and chopped
- handful parsley leaves, chopped
- zest 1 lemon, juice ½ lemon
- Boil a large pan of salted water. Tip in the pasta, then cook for about 7 mins. Add the peas, then cook for 2-3 mins more until both are cooked through.
- Drain in a colander, reserving a little cooking water, then tip back into the pan with the crabmeat and crème fraîche. Stir well with most of the remaining ingredients, adding a little of the pasta cooking water if the mixture seems a little dry. Serve sprinkled with a little extra chopped chilli, parsley and lemon zest.
Recipe 3 –
- 1 tbsp olive oil
- 1 large onion, chopped
- 2 celery sticks, chopped
- 1 yellow pepper, deseeded and diced
- 1 red pepper, deseeded and diced
- 1 garlic clove, crushed
- 2 tbsp paprika
- 400g can chopped tomatoes
- 150ml chicken stock
- 2 x 400g cans butter beans, drained and rinsed
- 8 skinless chicken thighs
- Heat oven to 180C/160C fan/gas 4. Heat the oil in a large flameproof casserole dish. Add the onion, celery and peppers, and fry for 5 mins. Add the garlic and paprika, and cook for a further 3 mins.
- Stir in the tomatoes, stock and butter beans, and season well. Bring to the boil, then nestle the chicken thighs into the sauce. Cover with a tight-fitting lid and put in the oven for 45 mins.
Recipe 4 –
S & A Sushi.
- 300g sushi rice
- 2 tbsp rice or white wine vinegar
- 1 tsp caster sugar
- 1 large avocado
- juice ½ lemon
- 4 sheets nori seaweed
- 4 large slices smoked salmon
- 1 bunch chives
- sweet soy sauce (kecap manis), to serve
- Put the rice in a small pan with 600ml water. Bring to the boil and cook for 10 mins until the water is absorbed and the rice is tender. Stir through the vinegar and sugar, cover and cool.
- Skin, stone and slice the avocado. Put in a bowl and squeeze over the lemon juice, turning the avocado to ensure the pieces are covered.
- Divide the rice between the nori sheets and spread it out evenly, leaving a 1cm border at the top and bottom. Lay the salmon over the rice, followed by the chives and finally position the avocado across the centre.
- Fold the bottom edge of the seaweed over the filling, then roll it up firmly. Dampen the top border with a little water to help it seal the roll. Repeat to make 4 rolls. At this stage, the rolls can be wrapped individually in cling film and chilled until ready to serve.
- Using a serrated knife, cut each roll into 8 rounds. Serve with sweet soy sauce for dipping
Recipe 5 –
Pork, Oyster & Green Bean Stir-Fry.
- 1 tbsp lime juice
- 1 tbsp chilli bean paste or chilli sauce
- 75ml oyster sauce
- 1 tsp soy sauce
- 2 tbsp vegetable oil
- 400g pork fillet, cut into thin slices
- 2 garlic cloves, chopped
- 1 red onion, cut into chunky pieces
- 140g green beans, halved
- steamed rice or noodle, to serve
- In a small bowl, mix together the lime juice, chilli bean paste, oyster sauce and half the soy sauce. Set aside. Heat a large wok with 1 tbsp of the oil. Season the pork and toss with the remaining soy sauce. Sear the meat quickly, then remove from the pan.
- Add the remaining oil and stir-fry the garlic, onion and beans for 2 mins. Return the meat to the pan with the sauce and stir-fry for another 3 mins, until the sauce has thickened. Serve with steamed rice or noodles.
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(Source: BBC GoodFood)