Best Low Fat Recipes for the Family

This post answers the following questions

1) What are the examples of healthy and tasty meals?
2) How to make an oven baked fish and chips?
3) Why should you cook summer pea pasta
4) What are the ingredients of miso brown rice and chicken salad?
5) How many calories does oven baked fish and chips has?

Feeding a family healthily is difficult to do on a budget, but it is possible to meet all nutritional requirements without breaking the bank. Below are some examples of healthy and tasty meals that can be prepared with relatively little fuss and bother:

 

Oven Baked Fish and Chips (feeds 4)

Fish and chips has long been a favourite with many families, but it is not generally considered to be a healthy option. This delicious recipe means that you can still enjoy this meal without consuming more calories than necessary.

Ingredients: 880g floury potatoes, sliced into chips or wedges, as preferred; 50g bread crumbs; 2 tablespoons olive oil; zest of one lemon; 2 tablespoons chopped parsley; 4 x 140g thick fillets of fish – cod is ideal, but experiment with favourite fish and try out new, sustainable species too.

Drizzle some of the olive oil over the chips or wedges, add salt if desired and put them into the oven to bake for 40 – 60 minutes, turning occasionally as needed. Mix the breadcrumbs with the lemon zest and parsley until evenly dispersed, then season as desired. Twenty minutes or so before the chips or wedges are finished place the fish fillets on a separate baking tray. Top the fish with a layer of breadcrumb mixture and drizzle over the remaining olive oil. Place the tomatoes around the fillets and bake until cooked through.

This dish contains only 366 calories, and very little fat. It will allow the whole family to still enjoy chips while making changes towards a healthier lifestyle.

Summer Pea Pasta (feeds 4)

This recipe is beautifully simple and very quick, taking only 15 to 20 minutes to prepare. It can either be enjoyed as a vegetarian meal, or prawns or chopped, grilled bacon can be added just before serving for an added dimension.

Ingredients: 3 tablespoons olive oil, 3 garlic cloves (more or less according to taste), 1 red chilli deseeded and finely chopped, zest of 2 lemons, 400g pasta, 200g peas, 20g basil.

In a little oil cook the garlic, chilli and lemon zest until just beginning to brown. In a separate pot cook the pasta according to pack instructions; adding the peas a few minutes before it is done. Drain the pasta then return it to the pot, add the garlic and lemon. Add the basil and serve immediately.

Pasta provides good slow-release energy to keep the family going for longer and the lack of red meat helps keep fat levels down too. At only 462 calories per portion this is a wonderfully filling healthy option.

Miso Brown Rice and Chicken Salad (recipe for two; increase as needed)

120g brown basmati rice, 2 skinless chicken breasts, 140g sprouting broccoli, 4 finely chopped spring onions, 1 teaspoon sesame seeds. Dressing: 2 teaspoons miso paste, 1 teaspoon vinegar, 1 teaspoon mirin (Japanese rice wine, it adds a sweet yet acidic flavour), 1 teaspoon ginger.

Cook the rice according to the pack instructions and set aside in a warm place. Cover the chicken breasts with water and bring to the boil. Boil for one minute then remove from heat and let the chicken stand in the hot water for 15 minutes. Cut the chicken into slices. Boil the broccoli until tender. Mix the dressing ingredients and blend well. Divide the rice between two plates and sprinkle on the spring onion and sesame seed. Place the chicken and broccoli on top of the rice and drizzle with the dressing.

Chicken breast, especially skinless, is very low fat protein, wonderfully healthy and filling. Brown basmati rice has a very low GI reading and will provide a steady release of energy. This meal contains 419 calories per portion and will be enjoyed by adults and children alike.

As the above recipes show, it is possible to feed the whole family a delicious yet healthy meal. It will not be long before everyone is feeling happier and healthier and showing the benefit of good home cooking.

References: bbcgoodfood.com; the-gi-diet.org; goodtoknow.co.uk; livestrong.com

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This post is brought to you by Goodtoknow Diets, the online home of deiting advice and low fat recipe ideas.

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