“Skinny” Lasagne (turkey mince) – 575 calories

IMG_0927Preparation Time:   1 hr 20 mins

Cooking Time:   30 mins

Serves:   3

Calories per serving:   574.7


Ingredients

Carrots                                                                      –      75g

Celery                                                                        –      50g

Onions                                                                      –      90g

Cheese, Parmesan                                                    –      30g

Mixed Herbs                                                              –      1 Tsp/2g

Garlic                                                                         –      1 Clove/3g

Turkey Thigh Mince                                                   –      250Gs Raw/250g

Olive Oil                                                                     –      11ml

Milk, Semi Skimmed                                                   –      3 Servings/300ml

Tomato Puree                                                           –      1 Pot/70g

Tomatoes, Chopped, in Rich Tomato Juice                –      ½ Can/200g

Cheese, Cheddar, Mature                                         –      40g

Flour, Plain                                                                –      35g

Butter, Salted                                                            –      25g

Free Range Egg Lasagne Sheets                             –      97.5g (6½ sheets)

Kale, Portions, Frozen (defrosted)                             –      100g


Preparation/Method:

Peel and finely dice carrots and onion. Peel and crush garlic clove. Trim and finely dice celery. Grate Parmesan and Cheddar. Defrost the frozen kale.

Step 1

Heat the oil in a large pan, and fry the carrot, onion and celery for 15 minutes until it is very soft and starting to caramelise. Add the garlic (crushed) and continue to stir for a few minutes.

Add the mince and fry until brown all over. Add the tomato puree, tomatoes, herbs and season. Cover with a lid and simmer for 30 minutes until the sauce is thick.

Step 2

Heat the oven to 180C/fan. Heat the butter in another pan. Add the flour and cook until the oil is absorbed and the flour starts to expand. Stirring continually, add the milk (warmed), a splash at a time, until completely incorporated and there are no lumps. Cook on a low heat until you have a thick white sauce, and season. Stir half the cheddar and half the Parmesan though the sauce until melted.

Step 3

Put one third of the tomato sauce in a large baking dish, and cover with a blobs of the defrosted kale and a third of the lasagne sheets. Keep layering up until the sauce has been used, finishing with a layer of pasta. Pour over the white sauce, and scatter with the remaining Parmesan and Cheddar.

Bake for around 30 minutes until the sauce is bubbling and the top is golden. Cover with foil if getting too dark. Serve with a salad.

Nutrition Data Per Serving

Calories (kcal)    574.7

Carbohydrate (g)    47.8

Fat (g)   26.0

Fibre (g)   4.4

Sodium (g)   0.411

Fruit & Veg   2.6

Protein (g)    36.5

IMG_0926

Cod with a tangy topping – 286 calories

IMG_0924Cod with a tangy topping

This has to be one of the easiest recipes I’ve ever found! Colourful, flavoursome and looks fab! Served with half a pouch of Tilda Steamed Basmati Coconut Chilli & Lemongrass rice (125g or half a pouch was 190 calories).

Whole meal was therefore just 476 calories.

Preparation Time: 5 mins

Cooking Time: 15 mins

Serves: 2

Calories per serving: 286


Ingredients

Cod, Loins 2 x 150g fillets-300g

Olive Oil – 1 Tbsp/15ml

Yellow Pepper – 1 Med/160g

Garlic – 1 Clove/3g

Tomatoes, Plum, Peeled, Canned – ½ Can/200g

Black Greek Style Olives, Pitted – 8 Av Olives/32g

Saffron – ¼ Tsp/0.25g

Paprika, Smoked – 5g

Parsley, Dried – ¼ Tsp/0.25g

Red Pesto, Reduced Fat – 20g

________________________________________

Method

Preheat oven to 190C and dry the fish on kitchen paper. Brush a non-stick baking tray with a little of the oil and sit the fish fillets on the brushed area.

In a small non-stick frying pan, fry the de-seeded and chopped yellow pepper over medium heat for 10 minutes until softened and slightly tinged gold, then add the peeled, chopped garlic and stir for a minute.

Add the tomatoes cut into large chunks (no juice), pesto, saffron and paprika and stir for 2 minutes. Then stir in the olive slices and chopped parsley, plus seasoning to taste.

Cook for a further minute then spoon the mixture onto the tops of the fish fillets.

Bake for 12 – 15 minutes or until fish is just cooked through and topping is bubbling.


Nutrition Data Per Serving

Calories (kcal) 285.9

Carbohydrate (g) 10.3

Fat (g) 13.9

Fibre (g) 3.2

Sodium (g) 0.304

Fruit & Veg 2.4

Protein (g) 29.7