10 Healthy Meal Ideas to Help Shred The Lockdown Pounds

26 October 2020 Hints & Tips

      Who said that in order to lose weight you need to eat like a rabbit... 

  1. Mild Chicken Korma

 Ingredients 

  •  450g fat-free natural Greek yogurt
  • 2 tbsp paprika
  • 2 tsp turmeric
  • 5 tbsp tomato purée
  • 4 skinless and boneless chicken breasts, cut into small chunks
  • Low-calorie cooking spray
  • 4 onions, diced
  • 2 garlic cloves, chopped
  • 2.5cm piece fresh root ginger, peeled and chopped
  • ½ tsp ground cinnamon
  • 1 tsp ground cumin
  • ½ tsp ground green cardamom seeds
  • 200g canned cannellini beans, drained
  • 1 chicken stock cube, crumbled
  • 1 drop coconut essence (optional)
  • Small pack fresh coriander, chopped

Method

  1. Put 300g yogurt in a bowl, add the paprika, turmeric and 4 tbsp tomato purée and mix well. Stir in the chicken, cover and marinade in the fridge for 4 hours (or overnight if possible).
  2. Spray a medium saucepan with low-calorie cooking spray and place over a medium heat. Add the onions, garlic and ginger and cook for 2-3 minutes. Stir in the cinnamon, cumin, cardamom, remaining tomato purée and a few tbsp water and cook for 10 minutes.
  3. Add the beans and 450ml boiling water and bring to the boil. Reduce the heat to low and simmer for 10 minutes.
  4. Blitz the onion mixture until smooth using a stick blender (or use a food processor and return to the pan). Stir the chicken and its marinade into the sauce and cook for 10 minutes or until the chicken is cooked through.
  5. Add the stock cube and coconut essence, if using, and stir through for 2 minutes. Remove from the heat and stir through the coriander and remaining yogurt. Season with salt to taste and serve hot with rice and Speed vegetables.

https://www.slimmingworld.co.uk/recipes/chicken-korma

 

 

 

2. Beef Tagliatelle  

 Ingredients

  • Low-calorie cooking spray
  • 500g lean beef mince (5% fat or less)
  • 1 large onion, finely chopped
  • 1 medium carrot, finely chopped
  • 1 celery stick, finely chopped
  • 250g closed-cup mushrooms, sliced
  • 3 large garlic cloves, crushed
  • 150g cherry tomatoes
  • 400g can chopped tomatoes
  • 2 beef stock cubes, crumbled
  • 4 tbsp tomato purée
  • 2 tsp dried oregano
  • 2 tsp Marmite
  • ½ small pack fresh basil, finely chopped
  • 80g baby spinach
  • 400g dried tagliatelle pasta

 

Method 

  1. Spray a large non-stick saucepan with a little low-calorie cooking spray and place over a medium heat. Add the beef, onion, carrot, celery and mushrooms and cook for 15 minutes.
  2. Drain off any fat in the pan and add the garlic, cherry tomatoes, chopped tomatoes, stock cubes, tomato purée, oregano, Marmite and basil, plus 400ml boiling water. Simmer for 25 minutes, then add the spinach and stir until wilted.
  3. Meanwhile, cook the pasta according to the pack instructions and drain.
  4. Stir the sauce into the pasta, add salt and pepper to taste and serve hot with salad.

https://www.slimmingworld.co.uk/recipes/beef-tagliatelle

 

3.Mediterranean Style Vegetables 

 

  • Low-calorie cooking spray
  • 1 medium red onion, quartered and sliced
  • 2 peppers (1 red, 1 yellow), deseeded and sliced
  • 2 medium courgettes, cut into small chunks
  • 160g cherry tomatoes
  • ½ small pack fresh basil, chopped, plus a few leaves to serve

 

Method 

  1. Spray a large non-stick wok or deep frying pan with low-calorie cooking spray and place over a high heat. When hot, add the onion, peppers and courgettes and stir-fry for 6 minutes.
  2. Add the cherry tomatoes, season lightly and stir-fry for 4 minutes or until all the vegetables are tender with a little crunch.
  3. Remove from the heat and stir through the chopped basil. Scatter over the basil leaves and serve hot.

https://www.slimmingworld.co.uk/recipes/mediterranean-style-vegetables

 

 

4. Italian Style Sausage Pasta

 Ingredients 

  • 6 Slimming World Pork Sausages
  • Low-calorie cooking spray
  • 1 small carrot, finely chopped
  • 1 celery stick, finely chopped
  • 150g button mushrooms, sliced
  • 2 small onions, 1 finely chopped and 1 cut into bite-size chunks
  • 2 garlic cloves, finely chopped
  • 400g can chopped tomatoes
  • 2 heaped tbsp tomato purée
  • 1 tbsp dried oregano
  • ½ tbsp dried sage
  • 1 tbsp Worcestershire sauce
  • 1 chicken stock cube, crumbled
  • 200g cherry tomatoes
  • 400g dried pasta shapes, such as strozzapreti

 

Method 

  1. Cook the sausages according to the pack instructions.
  2. Meanwhile, spray a deep non-stick frying pan with a little low-calorie cooking spray and place over a medium heat. Add the carrot, celery, mushrooms and all the onions and cook for 10 minutes.
  3. Add the garlic, chopped tomatoes, tomato purée, dried herbs, Worcestershire sauce and stock cube. Pour in 450ml boiling water, reduce the heat to medium-low and simmer for 15 minutes.
  4. Put the cooked sausages in a food processor and pulse into crumbs. Stir the sausage crumbs and cherry tomatoes into the tomato mixture and simmer for 10 minutes.
  5. Meanwhile, cook the pasta according to the pack instructions. Drain and stir through the sauce. Season to taste and serve hot.

https://www.slimmingworld.co.uk/recipes/italian-style-sausage-pasta

 

 

5. Cottage Pie

 

 Ingredients

  • Low-calorie cooking spray
  • 500g beef mince (5% fat or less)1 large onion, finely chopped
  • 1 large carrot, roughly chopped
  • 2 celery sticks, finely chopped
  • 2 large garlic cloves, crushed
  • 1 beef stock cube, crumbled
  • 3 tbsp tomato purée
  • 2 tsp Worcestershire sauce
  • ½ heaped tsp dried thyme
  • 1 tsp Marmite
  • 1kg potatoes, peeled and roughly chopped
  • 2 tbsp fat-free natural yogurt
  • 2 tbsp finely chopped fresh parsley

 

Method 

  1. Spray a large non-stick frying pan with a little low-calorie cooking spray and place over a high heat. Add the beef and fry for 8-10 minutes or until nicely browned, breaking up any lumps with a spoon. Drain off any fat, transfer to a plate and keep warm.
  2. Reduce the heat to medium, add the onion, carrot, celery, garlic and 2 tbsp water to the pan and cook for 10 minutes, adding a little more water if anything starts to stick. Return the beef to the pan and add the stock cube, tomato purée, Worcestershire sauce, thyme, Marmite and 400ml boiling water. Bring to a simmer and cook for 20 minutes or until the sauce has thickened, stirring occasionally. Check the seasoning.
  3. Meanwhile, make the topping. Put the potatoes in a saucepan of cold water and bring to the boil over a high heat. Simmer for 15 minutes or until tender. Drain well, then add the yogurt and parsley, mash it all together and season to taste.
  4. Preheat the oven to 200 °C/fan180 °C/gas 6.
  5. Spoon the beef mixture into an ovenproof dish, cover with the mash and level the top with a fork. Cook in the oven for 25 minutes and serve hot with your favourite vegetables or salad.

https://www.slimmingworld.co.uk/recipes/slimming-world-cottage-pie


 

 

6. Dirty Rice N Peas

 

 Ingredients 

  • 3 celery sticks, cut into small chunks
  • 1 onion, roughly chopped
  • 1 small butternut squash, peeled, deseeded and cut into small chunks (or see tip)
  • 2 yellow peppers, deseeded and cut into small chunks
  • 2 unsmoked gammon steaks, visible fat removed, cut into bite-size chunks
  • 2 garlic cloves, crushed
  • 1 bay leaf
  • 1 tbsp fresh thyme leaves, plus sprigs to serve
  • 1 heaped tsp Cajun seasoning* (see tip)
  • 250g dried long-grain rice
  • 750ml boiling chicken stock
  • 400g can or carton black beans, drained

 

Method 

Place a large non-stick casserole pan over a medium heat. Add the celery, onion, squash, yellow peppers, gammon and 3 tbsp water and cook for 10 minutes or until the veg are beginning to soften, stirring frequently. Add a splash more water if needed.

  1. Stir in the garlic, bay leaf, thyme, Cajun seasoning and rice, stir well and pour over the stock. Bring to the boil then cover, reduce the heat to very low and simmer for 12 minutes.
  2. Stir in the black beans and warm through gently. Season with freshly ground black pepper and scatter with thyme sprigs to serve.


https://www.slimmingworld.co.uk/recipes/dirty-rice-n-peas

 

 


 7. Chicken Ham and Vegetable Pasta

Ingredients 

  • 350g dried strozzapreti or other pasta shapes
  • 1 small leek, chopped
  • 150g frozen peas
  • 150g baby leaf spinach
  • 200g pulled ham (5% fat or less) or lean ham, visible fat removed, chopped into small chunks
  • 2 cooked skinless and boneless chicken breasts, cut into thin strips

 

For the sauce

  • 1 large onion, roughly chopped
  • ½ x 400g can cannellini beans, drained
  • 100g cauliflower, cut into small florets
  • 1 medium potato, peeled and roughly chopped
  • ½ tbsp Marmite
  • 1 chicken stock cube, crumbled
  • 4 large garlic cloves, peeled
  • ½ tbsp chopped fresh rosemary (or ½ tsp dried rosemary)
  • 120g plain quark

 

Method

  1. First put all the sauce ingredients except the quark in a medium saucepan over a high heat. Add 400ml boiling water and bring to the boil, then cover and simmer for 15 minutes or until tender.
  2. Meanwhile, bring lots of water to the boil in a large saucepan, season with salt and add the pasta and leek. Bring back to the boil and cook for 7 minutes. Add the peas, spinach, ham and chicken, bring back to the boil and cook for a further 3-4 minutes or until the pasta is cooked. Drain well and return to the pan.
  3. Remove the sauce from the heat and, without draining, blitz until smooth using a stick blender. Add the quark and blitz again. Stir the sauce through the pasta, season to taste and serve hot with a green salad.

https://www.slimmingworld.co.uk/recipes/chicken-ham-and-vegetable-pasta

 

 8. Thai Fish Cakes


  Ingredients

  • 100g frozen soya beans
  • 200g skinless and boneless salmon fillet, cut into small chunks
  • 200g skinless and boneless cod fillet, cut into small chunks
  • 2 small sweet potatoes, peeled and cut into small chunks
  • 2 medium bottled roasted red pepper in brine, drained and cut into small chunks

 

For the Thai Curry Paste

  • 4cm piece fresh root ginger, peeled and roughly chopped
  • 3 garlic cloves, peeled
  • 1 red chilli, deseeded
  • 1 lemongrass stalk, roughly chopped
  • 2 tsp reduced-salt soy sauce
  • 2 tsp Thai fish sauce (nam pla)
  • 2 tbsp chopped fresh coriander
  • 4 shallots, roughly chopped

 

Method 

  1. Preheat your oven to 200°C/fan 180°C/gas 6.
  2. Cook the soya beans in a saucepan of boiling water over a high heat for 6-7 minutes and drain well.
  3. Meanwhile, put all the curry paste ingredients in a food processor and blitz well. Add half of the salmon and cod and briefly pulse to make a paste, taking care not to overwork the mixture.
  4. Put the sweet potatoes in a microwaveable bowl and cover with cling film. Pierce a small hole in the top and microwave on full power for 2 minutes or until cooked.
  5. Mix the sweet potato with the red pepper, soya beans, remaining fish, your curry paste and a little seasoning. Using clean hands, form the mixture into 4 equal-size fishcakes, each about 8cm across. Don’t worry if the mixture is a little wet.
  6. Place the fishcakes on a baking tray lined with non-stick baking paper and bake on the middle shelf of the oven for 30 minutes or until cooked through. Serve hot with salad.

https://www.slimmingworld.co.uk/recipes/thai-fish-cakes

 

 

9. Curried Chicken & Cauliflower Bake

 

Ingredients 

  • 1 large cauliflower, broken into florets
  • 2 level tbsp tikka curry powder* 
  • 8 skinless and boneless chicken thighs
  • 400g red and yellow cherry tomatoes, halved
  • 200g baby leaf spinach

 

Method 

  1. Preheat your oven to 200°C/fan 180°C/gas 6.
  2. Cook the cauliflower florets in a saucepan of boiling water over a high heat for 5 minutes, or until just tender. Drain well.
  3. Meanwhile, mix the curry powder and 3 tbsp water in a shallow dish to make a smooth paste. Make a few slashes in each chicken thigh, add to the paste and toss to coat evenly. Spray a large non-stick roasting tin with low-calorie cooking spray and arrange the chicken thighs in a single layer.
  4. Toss the cauliflower with any remaining curry paste to coat the florets lightly and add to the tin around the chicken thighs. Season lightly, spray with low-calorie cooking spray and roast for 10 minutes. Scatter over the tomatoes and cook for a further 20 minutes, or until the chicken is cooked through and the veg is tender.
  5. Just before the end of the cooking time, place the spinach in a large colander over the sink and pour over a kettle of boiling water to wilt it. Drain well, add to the chicken and cauliflower and serve hot.

https://www.slimmingworld.co.uk/recipes/curried-chicken-and-cauliflower

 

 

 

10.  Mini Jacket Potatoes 

Ingredients

  • 12 salad potatoes, such as Charlotte
  • Low-calorie cooking spray
 

Method

  1. Preheat your oven to 220°C/fan 200°C/gas 7.
  2. Prick the potatoes all over with a fork and arrange them on a baking sheet. Season lightly and spray with low-calorie cooking spray. Bake on the top shelf of the oven for 20 minutes.
  3. Reduce the oven to 190°C/fan 170°C/gas 5 and bake for a further 25-30 minutes ,or until the skins are crisp and the flesh is soft.
  4. Cool and keep in the fridge for up to 4 days. To eat, reheat thoroughly, then halve and add your favourite topping.

 

https://www.slimmingworld.co.uk/recipes/mini-jacket-potatoes