400 calorie dinners

The delicate flavour of cod is wonderfully paired with lemon, garlic and parsley in this simple dish.

This meal provides 322 kcal, 33g protein, 16g carbohydrate (of which 0.6g sugars), 14g fat (of which 8g saturates), 0.6g fibre and 0.9g salt per portion.

Roast cod with a lemon, garlic and parsley crust

tbsp finely chopped fresh flatleaf parsley

garlic cloves, crushed

lemon,

60 grams/2¼oz butter, melted

lemon juice

salt and black pepper

lemon

Try this chicken and vegetable balti for a healthy curry that is quick and easy to prepare.

As part of an <a href="http://www.bbc.co.uk/food/collections/intermittent_dieting_recipes">Intermittent diet</a> plan, 1 serving provides:
1 of your 3 daily low-fat dairy portions
2 of your 6 daily vegetable portions
This meal provides 
341 kcal, 40g protein, 30.5g carbohydrate (of which 20.5g sugars), 6g fat (of which 1.5g saturates), 9g fibre and 0.6g salt per portion.



Chicken and vegetable balti

calorie controlled cooking oil spray

onion,

chicken thighs, boned and skinned

red pepper, deseeded and cut into 3cm/1in chunks

yellow pepper, deseeded and cut into 3cm/1in chunks

tbsp cornflour

150 grams/5½oz fat-free natural yogurt

tbsp curry powder

garlic cloves, thinly sliced

tomatoes

black pepper

A simple but generous vegetable and pork dish that’s rich in fibre and flavour. We temper the chilli heat with fat-free yoghurt.

With a GI of 39 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a> and provides 322 kcal per portion.


Southern-style pork and beans 

low-calorie cooking spray

onion, sliced

pork

grams/5½oz

tsp smoked paprika

½ tsp hot chilli powder

tin chopped tomatoes

cannellini

tomato purée

tsp prepared English mustard

400 milliliters/14fl oz pork

tbsp fat-free plain yoghurt

This is a real store cupboard saviour. Pork mince can vary wildly in fat content, so make sure you check before buying. You could add more vegetables to this stew if you like - spinach, sweet potato, carrot or celery would all work. Chickpeas are a nice substitution for the beans, too.

Each serving provides 366 kcal, 27g protein, 44g carbohydrate (of which 7.5g sugars), 7.5g fat (of which 3g saturates), 7g fibre and 0.6g salt.

Chorizo and meatball stew

breadcrumbs

garlic

tsp cumin

onion, grated

oil,

chorizo

roasted red peppers

100 grams/3½oz basmati rice

These protein-packed stuffed peppers make a filling vegetarian meal. If you don’t like goats' cheese these they also work well with feta. 

With a GI of 41 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a> and provides 373 kcal per portion.

Stuffed peppers 

grams/1¾oz wholegrain long-grain rice

red and 1 yellow pepper

courgette, diced

grams/2½oz cherry tomatoes, halved

tsp coriander

grams/¾oz almonds

½ orange, zest only, finely grated

tbsp roughly chopped fresh flat leaf parsley (or coriander)

grams/3½oz

Dr Rupy packs tonnes of veggies into his jambalaya and it's well under £1 per portion! Hearty, nutritious and full of flavour, this store cupboard saviour will become a midweek staple.

Each serving provides 351 kcal, 10g protein, 54g carbohydrate (of which 10g sugars), 9g fat (of which 1g saturates), 8g fibre and 1.7g salt. 

Smoky vegetable jambalaya

120 grams/4½oz dried kidney beans,

olive oil,

onion, finely chopped

oregano

thyme

fennel seeds

grams/5½oz brown basmati rice

bay leaf

vegetable stock cubes,

milliliters/26fl water

500 grams/1lb 2 ounces mixed frozen vegetables

Dr Rupy shows you how to turn a few vegetables, spices and rice into a delicious meal.

Dr Rupy's smoky vegetable jambalaya

We love our beef pies and we hated the idea of giving them up while we’re trying to lose weight. Fortunately, we got this idea for a low-fat ‘pastry’ cases from our clever friend Justine and meat pies are back on the menu. 

Each pie provides 335 kcal, 13.5g protein, 59g carbohydrate (of which 6g sugars), 5g fat (of which 2g saturates), 3g fibre and 1g salt.

Low-fat beef and potato pies

carrots,

celery sticks, trimmed and finely sliced

beef

tbsp tomato ketchup

brown sauce

Worcestershire sauce

plain flour

½ tsp dried chilli flakes (optional)

tsp black pepper

300 milliliters/½ pint beef stock,

75 grams/3 ounces frozen peas

about 200 milliliters/7fl oz lukewarm water

plain flour, for kneading and rolling

1–2 tbsp semi-skimmed milk

The boys adore their pies and are determined not to miss out on one of their favourite snacks while shedding the pounds - so they set out to cook a hearty, healthy meat and potato classic. 



But how will they resolve the conundrum of full fat pastry?

Si and Dave create a healthy meat and potato pie

This easy vegetarian lentil stew is served with cherry tomatoes and cinnamon-flavoured almonds.

This meal is <a href="http://www.bbc.co.uk/food/collections/low-calorie_recipes">low calorie</a>  and if served as four portions provides 351 kcal, 20g protein, 37g carbohydrate (of which 7.5g sugars), 14g fat (of which 1.5g saturates), 11.5g fibre and 1.9g salt per portion.

Almond lentil stew

tbsp olive oil, plus extra for frying the almonds

carrot, chopped

celery,

onion, chopped

turnip, chopped

garlic cloves, chopped

150 grams/5½oz baby button mushrooms, halved

green lentils

vegetable stock

rosemary

almonds

cinnamon

cherry tomatoes, quartered

This easy vegetarian lentil stew is served with cherry tomatoes and cinnamon-flavoured almonds.

Baking fish wrapped in foil is very quick and easy. Use whatever fish you want, and vary the other ingredients when you want something new.
This meal provides 370 kcal, 34g protein, 2.5g carbohydrate (of which 1.8g sugars), 23g fat (of which 2.5g saturates), 1.2g fibre and 0.3g salt per portion.

Bake-in-a-bag fish

olive oil

¼ fennel bulb,

½ onion, finely sliced

tomato,

fish

olive oil, drizzle

dill (optional)

capers

2-3 tbsp white wine (optional)

Step-by-step recipe video for trout with fennel, cooked in baking parchment.

How to cook trout en papillote

Healthy chicken breasts and butter beans get a flavour boost from a little bit of cooking chorizo and red wine. Green beans are excellent when in season, but you can also use broccoli, green cabbage or kale on the side.

With a GI of 58 this meal is <a href="https://www.bbc.co.uk/food/collections/high-protein_low-gi_recipes">high protein, low GI</a>.

Each serving (without rice) provides 352 kcal, 13g protein, 18.5g carbohydrates (of which 10.5g sugars), 13g fat (of which 4g saturates), 9g fibre and 1.7g salt. 

Easy Spanish chicken 

tbsp extra virgin olive oil

chicken breasts (each about 150 grams/5½oz), sliced

onion, thinly sliced

yellow pepper, seeds removed,

courgette, trimmed, halved lengthways and cut into 1cm/½in slices

grams/3½oz cooking chorizo, sliced

100 milliliters/3½fl oz red wine

tin butter beans, drained and rinsed

½ tsp dried chilli flakes

chicken stock cube

160 grams/5¾oz long-grain rice

green beans, trimmed (optional)

flatleaf

sea salt and black pepper

This super-simple one-pot healthy chicken casserole has a rich and spicy tomato sauce studded with black olives, with spinach stirred in just before serving.

Each serving provides 333 kcal, 36g protein, 16.5g carbohydrates (of which 10.5g sugars), 12.5g fat (of which 2.5g saturates), 5g fibre and 1.2g salt.

Healthy chicken casserole

red onion, chopped

red pepper, seeds removed, thinly sliced

red chilli, diced

garlic cloves, sliced

tsp hot smoked paprika

cayenne pepper

tbsp sun-dried tomato purée

chicken thighs

100 milliliters/3½fl oz chicken stock

grams/3½oz black olives

lemon, juice only

½ large orange, juice only

baby spinach

These easy Thai fish cakes are full of intense flavours with green beans for extra texture.

Each serving provides 354 kcal, 38g protein, 9g carbohydrate, 18g fat, 5g fibre.

Thai fish cakes

salmon

lemongrass paste

tbsp Thai red curry paste

tbsp fish sauce

kaffir lime leaves, finely shredded

grams/3½oz green beans,

1-calorie sunflower oil spray

limes,

carrots (about 200 grams/7 ounces), peeled and cut into thin ribbons

½ red onion, thinly sliced

radishes,

coriander,

60 grams/2¼oz mixed salad leaves

tbsp rice wine vinegar

soy sauce

Donal's aubergine parmigiana is so easy to make and tastes wonderful. It's simpler than a lasagne and lighter, too. The tomato sauce can be doubled and frozen for another easy dinner. 

Each serving provides 390 kcal, 20g protein, 14g carbohydrate (of which 13g sugars), 24g fat (of which 11g saturates), 6.5g fibre and 1.3g salt. 

Aubergine parmigiana

aubergines,

100 grams/3½oz ricotta

grams/3½oz Parmesan, grated (or alternative vegetarian hard cheese)

grams/3½oz mozzarella, sliced

garlic cloves, finely chopped

red onion, finely chopped

x 400 grams tins chopped tomatoes

125 milliliters/4fl oz red wine

You can vary the vegetables and herbs in this puff pastry tart according to what you have. Leave yourself an extra hour preparation so that the pastry has time to rest.

Each serving provides 400 kcals, 13g protein, 43g carbohydrates (of which 8.5g sugars) 18.5g fat (of which 10g saturates), 6g fibre and 0.7g salt 

Mediterranean puff pastry tart

280 grams/10 ounces ready-rolled light puff pastry

baby courgettes,

red pepper, cored, seeds removed,

yellow pepper, cored, seeds removed,

red onion,

leaves

thyme, leaves picked

olive oil spray

tbsp semi-skimmed milk

grams/3½oz cherry tomatoes, halved

75 grams/2¾oz goats’ cheese, crumbled

This healthy veggie Thai green curry is packed with protein and flavour. It's easily made 100% vegetarian (and vegan) by switching the fish sauce out for soy sauce. 

Each serving provides 358 kcal, 14g protein, 47g carbohydrate (of which 6g sugars), 11.5g fat (of which 5g saturates), 6g fibre and 2.1g salt. 

Top 20 400 calorie dinners recipes from across the web

The most viewed 400 calorie dinners recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine

Top Tags

Roast cod with a lemon, garlic and ...

Chicken and vegetable balti

Southern-style pork and beans

Chorizo and meatball stew

Stuffed peppers

Smoky vegetable jambalaya

Low-fat beef and potato pies

Almond lentil stew

Bake-in-a-bag fish

Easy Spanish chicken

Healthy chicken casserole

Thai fish cakes

Aubergine parmigiana

Mediterranean puff pastry tart

Tofu Thai green curry

Skinny beef lasagne

Chilli salad bowls

Creamy mushroom chicken

Lighter stir-fried beef with brocco...

Spicy pork and rice

Top 20 400 calorie dinners recipes from across the web

The most viewed 400 calorie dinners recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Roast cod with a lemon, garlic and ...

Chicken and vegetable balti

Southern-style pork and beans

Chorizo and meatball stew

Stuffed peppers

Smoky vegetable jambalaya

Low-fat beef and potato pies

Almond lentil stew

Bake-in-a-bag fish

Easy Spanish chicken

Healthy chicken casserole

Thai fish cakes

Aubergine parmigiana

Mediterranean puff pastry tart

Tofu Thai green curry

Skinny beef lasagne

Chilli salad bowls

Creamy mushroom chicken

Lighter stir-fried beef with brocco...

Spicy pork and rice

The most viewed 400 calorie dinners recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine