perfectly portioned dinners

A simple, vegetarian, spiced bean stew makes a quick and filling midweek dinner.

With a GI of 52 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a> and provides 492 kcal per portion.

Mexican bean stew

low-calorie cooking spray

onion, thinly sliced

garlic cloves, crushed

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

½ tsp hot chilli powder

tsp cumin

tsp coriander

tin chopped tomatoes

tomato purée

tin mixed beans, drained and rinsed

grams/4½oz wholegrain long-grain rice, to serve

lime,

salt and black pepper

tomato, roughly chopped

tbsp freshly coriander

spring onions, thinly sliced

This one-pan chorizo pasta from Eat Well for Less is quick, simple and speedy dinner. A true family favourite with less washing up.

Each serving provides 411 kcal, 20g protein, 62g carbohydrates (of which 9g sugars), 11g fat (of which 4g saturates), 7g fibre and 1g salt.

One-pot chorizo pasta

150 grams/5½oz chorizo, roughly chopped

garlic cloves, finely chopped

peppers

160 grams/5½oz button mushrooms, halved

tsp dried red chilli flakes

tbsp red wine vinegar

450 grams/1lb spaghetti, broken

litre/1¾ water

sea salt and black pepper

basil

grams/1 Parmesan,

This cottage pie from Eat Well for Less is the ultimate comfort food. Baked beans are a low cost way to make the sauce extra rich, and come with a bonus portion of protein and fibre.

Each serving provides 570 kcal, 28g protein, 64.5g carbohydrates (of which 19g sugars), 20g fat (of which 9g saturates), 10g fibre and 2.5g salt.

The best cottage pie 

tsp rapeseed oil

beef mince

onions, roughly chopped

1½ tsp dried thyme

400 milliliters/14fl oz beef stock,

Worcestershire sauce

butter

100 milliliters/3½fl oz semi-skimmed milk

beans

tsp sea salt

black pepper

Lamb tagine is a classic and this slow cooker recipe uses the best of Moroccan ingredients.


Each serving provides 532 kcal, 33g protein, 65g carbohydrates (of which 21g sugars), 13g fat (of which 4.5g saturates), 12g fibre and 2g salt.



Slow cooker lamb and sweet potato tagine

lamb

harissa paste

garlic cloves, finely chopped or grated

cinnamon

tsp smoked paprika

onion, roughly chopped

90 grams/3¼oz dried apricots, roughly chopped

90 grams/3¼oz drained pitted green olives

tomatoes

sweet potatoes,

350 milliliters/12fl oz chicken stock,

90 grams/3¼oz low-fat plain yoghurt

coriander,

sea salt

couscous

lemon, zest and juice

tsp sweet smoked paprika

red onion, finely chopped

green peppers, deseeded and roughly chopped

chicken stock cube

250 grams/9 ounces cherry tomatoes, halved, quartered if large

mint, leaves picked and roughly chopped

This is such an easy chicken taco recipe, and it's also a healthy meal choice for anyone on a low-calorie diet.

Each serving provides 496 kcal, 33g protein, 56g carbohydrates (of which 11g sugars), 14g fat (of which 3g saturates), 5.5g fibre and 2.2g salt.

Easy chicken tacos

orange,

limes,

tbsp Mexican hot chilli sauce

oregano

tsp flaked sea salt

tsp black pepper

boneless, skinless chicken thigh fillets, fat trimmed

corn tortillas, warmed, to serve

Little Gem lettuces, leaves

avocado

soured cream

red onion,

tbsp white or red wine vinegar

tbsp caster sugar

This beef stew recipe just requires a few minutes of frying and little bit of patience to let the oven work its magic.

Each serving provides 597 kcal, 42g protein, 71g carbohydrates (of which 21g sugars), 14.5g fat (of which 5.5g saturates), 8g fibre and 2.2g salt.

Irish beef stew

vegetable oil

steak,

onions

celery

carrots

beef stock (from stock cubes)

potatoes

unsalted butter

Donal Skehan demonstrates how to make a warming beef stew.

Irish beef stew.mov

You can add any veg you like to this versatile stew. Just add root vegetables and squash at the beginning, green vegetables towards the end and frozen peas or sweetcorn at the last minute. Adding baked beans adds a little sweetness, plus fibre and protein.

Each serving provides 162 kcal, 7g protein, 25g carbohydrates (of which 10g sugars), 2.5g fat (of which 0.5g saturates), 8g fibre and 0.4g salt.

Versatile vegetable stew

olive oil

onion, finely diced

carrots,

garlic cloves, finely diced

½ tsp dried thyme

potatoes, peeled, cut into 1cm/½in dice

600 milliliters/21fl oz vegetable stock

cauliflower,

200 grams/7 ounces fine green beans, cut into 2cm/¾in pieces

parsley

This quick and easy chorizo topping is a fantastic alternative to good old baked beans when piled onto hot toast. 

This meal provides 322 kcal, 18g protein, 32g carbohydrate (of which 5g sugars), 14g fat (of which 5g saturates), 5g fibre and 1.7g salt per portion.

Chorizo beans on toast

grams/3½oz cooking chorizo, diced

200 grams/7 ounces tinned chickpeas

thyme leaves thyme

toast

parsley leaves (optional)

A comforting, healthy and creamy dish that’s ready in a flash. This light version of beef stroganoff is a little over 500 calories so it is recommended you pair it with a lower calorie breakfast or lunch on a diet day to ensure your calorie intake doesn't exceed 1200–1500.

Each serving provides 546 kcal, 41g protein, 64g carbohydrates (of which 9g sugars), 14g fat (of which 3.5g saturates), 8g fibre and 1g salt. 

Healthy beef and mushroom stroganoff

grams/5½oz brown basmati rice

shallots, finely chopped

red pepper, seeds removed,

200 grams/7 ounces chestnut mushrooms, thinly sliced

tbsp cider vinegar

level tbsp wholegrain mustard

150 milliliters/5fl oz beef stock

sirloin

milliliters/3½fl oz fat-free plain fromage frais

level tbsp roughly chopped gherkins

tbsp finely snipped fresh chives

A hearty one-pan breakfast to wake you up and get your metabolism going. 

Each serving provides 455 kcal, 22.5g protein, 22g carbohydrates (of which 10.5g sugars), 23g fat (of which 7.5g saturates), 7.5g fibre and 2.3g salt. 

With a GI of 45 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a>.

One-pan all-day breakfast

x 10% fat pork sausage,

spring onions, finely chopped

200 grams/7 ounces mushrooms, thinly sliced

cherry tomatoes, halved

tin baked beans

eggs

¼ tsp sweet smoked paprika

grams/1½oz feta

tbsp finely chopped flat leaf parsley, to garnish

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

tbsp cornflour

150 grams/5½oz fat-free natural yogurt

tbsp curry powder

garlic cloves, thinly sliced

This version of jollof rice adds chicken for a filling dinner that cooks all in one pan. Perfect for the family.

Each serving provides 549 kcal, 44g protein, 74.5g carbohydrates (of which 14g sugars), 7.5g fat (of which 1.5g saturates), 4g fibre and 1.2g salt.

Jollof rice with chicken 

300 grams/10½oz basmati rice

boneless, skinless chicken thighs,

garlic cloves, grated

5cm/2 in piece fresh root ginger,

red chilli, deseeded and finely chopped

tomato purèe

700 milliliters/1¼ pint tomato passata

300 milliliters/10fl oz chicken stock,

red peppers, deseeded and roughly chopped

coriander

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 

onion, sliced

pork

grams/5½oz

cannellini

tsp prepared English mustard

400 milliliters/14fl oz pork

tbsp fat-free plain yoghurt

This rich and satisfying lamb and lentil curry uses a great-value cut of meat for a tasty dinner on a budget. This dish is great for making ahead, check the tips section for freezing instructions. 

This meal provides 490 kcal, 36g protein, 28g carbohydrate (of which 7g sugars), 26g fat (of which 9g saturates), 5g fibre and 2.3g salt per portion. 




Lamb and lentil curry

sunflower oil

garlic cloves, roughly chopped

tbsp medium curry paste

150 grams/5½oz dried split red lentils, rinsed and drained

grams/2½oz curly kale spinach

rice

Peanut butter and coconut milk make a quick DIY satay sauce. Pack out this filling noodle dish with plenty of fresh veg and strips of chicken or turkey.

Each serving provides 747 kcal, 46g protein, 84g carbohydrates (of which 14g sugars), 23g fat (of which 9g saturates), 10g fibre and 2.7g salt.

Chicken satay noodles

chicken

soy sauce

tsp cornflour

egg noodles

peanut butter

tbsp sweet chilli sauce

x coconut milk

grams/3½oz sugar snap peas

grams/5½oz beans and peas

grams/3½oz frozen sweetcorn

lime, juice only

carrot,

75 grams/2¾oz baby spinach leaves

tbsp cashew nuts

tbsp coriander

Marinating the meat helps your get ahead with this jalfrezi-style healthy chicken curry. It's packed with veggies and served with a fresh salad. Serve with brown basmati rice.

This meal provides 164 kcal, 21g protein, 13.7g carbohydrate (of which 11g sugars), 2.9g fat (of which 0.5g saturates), 4.1g fibre and 1.4g salt per portion.

Healthy chicken curry

chicken breasts,

heaped tsp garam masala powder

salt

Top 21 perfectly portioned dinners recipes from across the web

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

Top Tags

Mexican bean stew

One-pot chorizo pasta

The best cottage pie

Slow cooker lamb and sweet potato t...

Easy chicken tacos

Irish beef stew

Versatile vegetable stew

Chorizo beans on toast

Healthy beef and mushroom stroganof...

One-pan all-day breakfast

Chicken and vegetable balti

Jollof rice with chicken

Southern-style pork and beans

Lamb and lentil curry

Chicken satay noodles

Healthy chicken curry

Chicken satay wraps

Hoisin salmon noodles

Veggie chilli tortilla baskets

Baked potatoes with Middle Eastern ...

Quick chicken stew

Top 21 perfectly portioned dinners recipes from across the web

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

Top Tags

Mexican bean stew

One-pot chorizo pasta

The best cottage pie

Slow cooker lamb and sweet potato t...

Easy chicken tacos

Irish beef stew

Versatile vegetable stew

Chorizo beans on toast

Healthy beef and mushroom stroganof...

One-pan all-day breakfast

Chicken and vegetable balti

Jollof rice with chicken

Southern-style pork and beans

Lamb and lentil curry

Chicken satay noodles

Healthy chicken curry

Chicken satay wraps

Hoisin salmon noodles

Veggie chilli tortilla baskets

Baked potatoes with Middle Eastern ...

Quick chicken stew

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