low fat recipes

This speedy, kid-friendly supper is a great way of cramming a good variety of vegetables into one meal

Quick chicken chow mein

garlic cloves,crushed

good chunk fresh root ginger,grated

red chilli,deseeded and chopped

soy sauce

tomato purée

chicken breasts,cut into chunky strips

egg noodles

carrots,cut into thin sticks

vegetable oil

pack beansprout

spring onions,halved and sliced into long strips

oyster sauce

Mix together the garlic, ginger, chilli, soy sauce and tomato purée, then add the chicken and leave it to marinate while you prep the rest of the ingredients.

Boil a large pan of water, add the noodles, broccoli and carrots, then cook for 4 mins before draining.

Heat the vegetable oil in a wok, tip in the chicken and its marinade, then stir-fry for 4-5 mins until cooked. Toss in the noodles, vegetables, beansprouts and spring onion to warm through, then mix the oyster sauce with 2 tbsp water and stir this in just before serving.

Whip up this easy version of the traditional Spanish seafood dish straight from the storecupboard. Add extras such as chorizo and peas if you like

Easy paella

olive oil

onion,chopped

tsp each hot smoked paprikaand dried thyme

paella or risotto rice

dry sherryor white wine (optional)

can chopped tomatoeswith garlic

chicken stock

frozen seafood mix

lemon, ½ juiced, ½

flat-leaf parsley,roughly chopped

Heat the olive oil in a large <a href="https://www.bbcgoodfood.com/content/top-five-non-stick-frying-pans">frying pan</a> or <a href="https://www.bbcgoodfood.com/content/top-five-woks">wok</a>. Add the onion and soften for 5 mins.

Add the smoked paprika, thyme and paella rice, stir for 1 min, then splash in the sherry, if using. Once evaporated, stir in the chopped tomatoes and chicken stock.

Season and cook, uncovered, for about 15 mins, stirring now and again until the rice is almost tender and still surrounded with some liquid.

Stir in the seafood mix and cover with a lid. Simmer for 5 mins, or until the seafood is cooked through and the rice is tender. Squeeze over the lemon juice, scatter over the parsley and serve with the lemon wedges.

Satisfying and simple to make, homemade soup is a great supper or take-to-work lunch.

Sweet Potato & Lentil Soup

tsp medium curry powder

onions,grated

apple,peeled,

pack coriander,stalks chopped

fresh root ginger,grated

sweet potatoes

vegetable stock

red lentils

milk

lime

Sweet potato & lentil soup

Put the curry powder into a large <a href="https://www.bbcgoodfood.com/content/five-best-saucepans">saucepan</a>, then toast over a medium heat for 2 mins. Add the olive oil, stirring as the spice sizzles in the pan. Tip in the onions, apple, garlic, coriander stalks and ginger, season, then gently cook for 5 mins, stirring every so often.

Meanwhile, peel, then grate the sweet potatoes. Tip into the pan with the stock, lentils, milk and seasoning, then simmer, covered, for 20 mins. Blend until smooth using a stick blender. Stir in the lime juice, check the seasoning and serve, topped with roughly-chopped coriander leaves.

These skewers are great with a dollop of mango chutney or raita, and can also be cooked on the barbecue for hot summer days

Chicken masala skewers

milliliters 0% fat Greek yogurt

tbsp masalapaste

chopped,

chicken

pack cherry tomatoes, hulled

red onion, finely chopped

cucumber,

In a large bowl mix the yogurt, paste, half the chopped coriander, half the lime juice and all the the zest. Tip in the chicken, stir to coat and leave in the fridge to marinate for 30 mins if you have time.

Thread the chicken onto 8 skewers and cook in batches on a hot griddle pan, frying pan or barbecue for about 10-12 mins, turning until cooked though.

Meanwhile, mix the salad ingredients with the remaining lime juice and coriander in a bowl and season. Sprinkle with extra coriander and serve alongside the skewers with warmed wholemeal chapatis.

This fragrant dish adds an exotic flavour to plain rice, delicious served with chicken kebabs

Zesty pomegranate rice

basmati rice

tub pomegranateseeds

coriander seeds, crushed

tsp cumin

almonds

orange

Bring the stock and rice to the boil, then simmer for 10 mins. Drain the rice and set aside to rest for 5 mins.

Add the pomegranate, coriander seeds, cumin, most of the toasted almonds, orange zest and seasoning. Sprinkle with the remaining toasted almonds.

A quick and easy way to give kale a kick - serve with steak, chicken and oriental meals

Stir-fried curly kale with chilli & garlic

bag curly kale

garlic cloves,

red chilli, deseeded and sliced

Heat the oil in a large wok, then add the kale and a couple tbsp water. Season, then stir-fry for 5-8 mins, adding the garlic and chilli for the final 2 mins. When the kale is tender and a vibrant green, remove from the heat and serve.

Come home to a warming bowlful of this filling, low-fat soup

Red lentil, chickpea & chilli soup

tsp cumin seeds

chilli flakes

red onion,chopped

red split lentils

vegetable stockor water

can tomatoes,whole or chopped

can chickpeasor ½ a can, drained and rinsed (freeze leftovers)

tbsp 0% Greek yogurt,to serve

Heat a <a href="https://www.bbcgoodfood.com/review/best-saute-pans">large saucepan</a> and dry-fry 2 tsp cumin seeds and a large pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas.

Add 1 tbsp olive oil and 1 chopped red onion, and cook for 5 mins.

Stir in 140g red split lentils, 850ml vegetable stock or water and a 400g can tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened.

Whizz the soup with a stick blender or in a food processor until it is a rough purée, pour back into the pan and add a 200g can drained and rinsed chickpeas.

Heat gently, season well and stir in a small bunch of chopped coriander, reserving a few leaves to serve. Finish with 4 tbsp 0% Greek yogurt and extra coriander leaves.

Swap your usual beef mince with turkey to reduce the fat content of this classic Italian sauce and serve with wholemeal pasta

Low-fat turkey bolognese

lean turkey mince(choose breast instead of thigh mince if you can,

carrot,chopped

celerysticks, chopped

pack brown mushroom,finely chopped

sugar

garlic & herbs

chicken stock cube

cooked wholemeal pastaand fresh basil leaves (optional), to serve

Heat a large non-stick frying pan and dry-fry the turkey mince until browned. Tip onto a plate and set aside.

Add the oil and gently cook the onion, carrot and celery until softened, about 10 mins (add a splash of water if it starts to stick). Add the mushrooms and cook for a few mins, then add the sugar and tomato purée, and cook for 1 min more, stirring to stop it from sticking.

Add the tomatoes, turkey and stock with some seasoning. Simmer for at least 20 mins (or longer) until thickened. Serve with the pasta and fresh basil, if you have it.

Serve these potatoes as part of an Indian buffet, or as a side dish for grilled meat

Spicy potatoes

potato

tsp mustard seed

turmeric

tsp garam masala

frozen pea

Cover the potatoes in cold salted water, then bring to the boil. Simmer for 5 mins, until just tender. Drain and allow to steam dry for a few mins. Heat the oil in a frying pan and fry the spices for 1 min until fragrant. Tip in the potatoes and toss well so they are coated in the spices. Gently fry for 5-10 mins until slightly golden, then add peas, mix well and cook for 3-4 mins more. Season well before serving.

Afternoon tea just wouldn't be the same without warm scones straight from the oven

Buttermilk scones

self-raising flour,

salt

cold butter, diced

golden caster sugar

buttermilk

tsp vanilla extract

Heat oven to 220C/200C fan/gas 7. Put the flour, salt and butter into a food processor and pulse until you can’t feel any lumps of butter (or rub in butter with fingers). Pulse in the sugar.

Gently warm the buttermilk (don’t throw away the pot) and vanilla in a microwave or pan. Using your largest bowl, quickly tip in some of the flour mix, followed by some of the buttermilk mix, repeating until everything is in the bowl. Use a knife to quickly mix together to form a dough – don’t over-mix it.

Tip onto a floured surface and lightly bring together with your hands a couple of times. Press out gently to about 4cm thick and stamp out rounds with a 6cm or 7cm cutter. Re-shape trimmings, until all the dough is used. Spread out on a lightly floured baking sheet or two. Add a splash of milk into the buttermilk pot, then use to glaze the top of each scone. Bake for 10-12 mins until golden and well risen.

Up your veg count and get three of your five-a-day with this fragrant, low fat vegetarian curry

Indian butternut squash curry

brown basmati rice

butternut squash, diced

red onion, diced

tbsp mild curry paste

tomatoes,

chickpeas,

tbsp fat-free Greek yogurt

coriander,

Cook the rice in boiling salted water, as per pack instructions. Meanwhile, heat the oil in a large frying pan and cook the butternut squash for 2-3 mins until lightly browned. Add the onion and the curry paste and fry for 3-4 mins more.

Pour over the stock, then cover and simmer for 15-20 mins, or until the squash is tender. Add the tomatoes and chickpeas, then gently cook for 3-4 mins, until the tomatoes slightly soften.

Take off the heat and stir through the yogurt and coriander. Serve with the rice and some wholemeal chapattis if you like.

You can't beat this low-fat, one-pot recipe for an easy meal, bursting with summer colour and flavour

Rosemary chicken with oven-roasted ratatouille

aubergine

courgettes

peppers

rosemary

garlic cloves

chicken breasts

cherry or baby plum tomato

Heat oven to 200C/180C fan/gas 6. In a large roasting tin, toss together the aubergine, courgettes and peppers with half the chopped rosemary, half the garlic, 2 tbsp oil and some seasoning. Spread out the vegetables in an even layer, then roast in the oven for 20 mins.

Meanwhile, mix remaining rosemary, garlic and oil together. Slash each of the chicken breasts 4-5 times with a sharp knife, brush over the flavoured oil, season and chill for 15 mins.

After veg have cooked for 20 mins, stir in the tomatoes. Make spaces in the roasting tin and nestle the chicken breasts amongst the vegetables. Place a rosemary sprig on top of each chicken breast. Return the tin to the oven for 18-20 mins, until the chicken is cooked through and the vegetables are lightly caramelised. Serve with some new potatoes, if you like.

Whip up a huge batch of bolognese that's fit to feed a hungry crowd, or freeze half for a speedy midweek meal

Big-batch bolognese

bacon rashers, chopped

onions, finely chopped

carrots, finely chopped

celery sticks, finely chopped

garlic cloves, crushed

herbs

bay leaves

mushrooms, sliced

beef pork mince)

tomatoes

glass red wine (optional)

tbsp red wine vinegar

tbsp sugar

Heat the oil in a very large saucepan. Gently cook the bacon, onions, carrots and celery for 20 mins until golden. Add the garlic, herbs, bay and mushrooms, then cook for 2 mins more.

Heat a large frying pan until really hot. Crumble in just enough mince to cover the pan, cook until brown, then tip in with the veg. Continue to fry the mince in batches until used up. Tip the tomatoes and purée in with the mince and veg. Rinse the cans out with the red wine, if you have some, or with a little water, then add to the pan with the vinegar and sugar. Season generously and bring to a simmer. Simmer slowly for 1 hr until thick and saucy and the mince is tender. Serve with pasta and parmesan.

If you want to make this in a slow cooker, visit our <a href="https://www.bbcgoodfood.com/recipes/slow-cooker-spaghetti-bolognese">slow cooker bolognese recipe</a>.

Fragrant, tender chicken with zesty lemon couscous makes a healthy Moroccan meal in minutes

Moroccan chicken with lemon couscous

couscous

lemon

tbsp clear honey

cinnamon

can chopped tomatoes

fine green beans

Put the couscous, half the lemon zest and half the juice in a medium bowl and pour over 400ml boiling water. Cover with cling film and leave to soak while you cook the chicken.

Heat oil in a large non-stick frying pan, drizzle honey and some seasoning over the chicken and fry over a medium heat for 5-6 mins, until golden.

Mix in the spices, followed by the tomatoes, stock, beans and remaining lemon zest and juice. Bring to the boil and simmer, uncovered, for 8-10 mins or until the beans are tender. Fork through the couscous to fluff it up, then serve with the chicken.

This healthy side dish gives Mediterranean flavour to grilled chicken or chops

Italian butter beans

garlic

tin chopped tomato

tsp sugar

tins butter beans

basil

Heat the oil in a medium saucepan. Fry the garlic for 1 min, then add the tomatoes, sugar and some seasoning. Tip in the beans and a splash of water. Cover and simmer for 5 mins, then stir in the basil and serve.

These juicy chicken meatballs are a staple at our house! Super easy to make and they only need about 15 minutes in the oven. Serve these meatballs for dinner or for appetizers!

Baked Chicken Meatballs

onion

chicken chicken breast

black pepper

oregano

egg, beaten

parmesan cheese

mayonnaise

parsley

Add the oil to a small skillet over medium-low heat. Add the onion and garlic to the skillet, along with a pinch of salt and cook for 5 minutes until softened. Set aside to let cool while you make the meatball mix.

Combine the ingredients for the meatballs in a large bowl and then let chill in the refrigerator for 30 minutes.

Spray a 1 1/2 tablespoon scooper with non-stick cooking spray and portion out the meatballs onto a parchment lined baking sheet. You might have to respray the scooper a few times while doing this as the chicken mixture will be very wet. If using your hands, you can either wet them or spray your hands with cooking spray.

Bake the meatballs for 12 minutes and then broil the meatballs for 5 minutes. Broiling the meatballs will give them a nice, brown exterior. If you want to skip the broiler, cook the meatballs in the oven for 15-17 minutes until cooked through.

This superhealthy supper is packed full of vibrant and fresh ingredients

Top 25 low fat recipes recipes from across the web

The most viewed low fat recipes recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Top Tags

Quick chicken chow mein

Easy paella

Sweet Potato & Lentil Soup

Chicken masala skewers

Zesty pomegranate rice

Stir-fried curly kale with chilli &...

Red lentil, chickpea & chilli soup

Low-fat turkey bolognese

Spicy potatoes

Buttermilk scones

Indian butternut squash curry

Rosemary chicken with oven-roasted ...

Big-batch bolognese

Moroccan chicken with lemon couscou...

Italian butter beans

Baked Chicken Meatballs

Chargrilled turkey with quinoa tabb...

Chicken On The Grill

Prawns with carrots, chilli and cum...

Walkers' wild mushroom, bacon & bar...

Minced beef cobbler

Five-spice pork fillet with fried r...

One-pot roast pork chops with fenne...

The ultimate makeover: shepherd's p...

Quick prawn noodle soup

Top 25 low fat recipes recipes from across the web

The most viewed low fat recipes recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Quick chicken chow mein

Easy paella

Sweet Potato & Lentil Soup

Chicken masala skewers

Zesty pomegranate rice

Stir-fried curly kale with chilli &...

Red lentil, chickpea & chilli soup

Low-fat turkey bolognese

Spicy potatoes

Buttermilk scones

Indian butternut squash curry

Rosemary chicken with oven-roasted ...

Big-batch bolognese

Moroccan chicken with lemon couscou...

Italian butter beans

Baked Chicken Meatballs

Chargrilled turkey with quinoa tabb...

Chicken On The Grill

Prawns with carrots, chilli and cum...

Walkers' wild mushroom, bacon & bar...

Minced beef cobbler

Five-spice pork fillet with fried r...

One-pot roast pork chops with fenne...

The ultimate makeover: shepherd's p...

Quick prawn noodle soup

The most viewed low fat recipes recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine