QUEEN of the healthy fakeaway Latoyah Egerton can help you shift those Christmas pounds with these tasty recipes. Latoyah, 31, from Devon , said: “I’ve always hated how most traditional diet food lacked any real flavour, and that I had to make separate meals for partners and friends who […]
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QUEEN of the healthy fakeaway Latoyah Egerton can help you shift those Christmas pounds with these tasty recipes.
Latoyah, 31, from Devon, said: “I’ve always hated how most traditional diet food lacked any real flavour, and that I had to make separate meals for partners and friends who didn’t want to eat diet dishes.
“But these low-calorie recipes I’m sharing with you are aimed at people who like to cook flavourful food with minimum effort, because eating delicious meals shouldn’t be hard work.
“I’m all for an easy life, so utilise things like tray baking, prepping lunches and breakfasts ahead of time, and making food that is super-easy to prepare, even for the most unconfident of cooks.”
- Slimming And Tasty: 100 Delicious, Low-Calorie Recipes And Healthy Fakeaways by Latoyah Egerton (£20, Greenfinch) is out now.
TIRAMUSI OVERNIGHT OATS
Serves 1
Prep time: 5 mins, plus chilling
Cals: 309
YOU NEED:
- 40g porridge oats
- 120ml strong black coffee
- 3 tbsp fat-free vanilla Greek yoghurt
- Small squirt “light” squirty cream
- ½ tsp cocoa powder
METHOD: Put the oats into a small bowl, pour over the coffee and mix well. Add half a tablespoon of the fat-free yoghurt and mix until combined.
I like to use a mason jar to prep the overnight oats in, but any glass will do. Make layers in the jar by adding some of the oat mixture, then some fat-free yoghurt and then more oats until you get to the top of the jar/glass.
Add a small squirt of low-fat squirty cream on the top, then sprinkle with the cocoa powder to finish. Chill in the refrigerator overnight, or for at least 3 hrs.
SUNNY BREAKFAST CASSEROLE
Prep time: 10 mins
Cook time: 45 mins
Cals: 445
YOU NEED:
- 500g extra-lean turkey mince
- 1 red bell pepper, sliced into strips
- 1 red onion, finely diced
- 300g cherry tomatoes, halved
- 2 tbsp pitted black olives, halved
- 6 eggs
- 100ml skimmed milk
- 120g reduced-fat feta
- 2 tsp dried oregano
- Low-calorie cooking spray
METHOD: Preheat the oven to 220°C/200°C fan/gas mark 7. Heat a frying pan over a medium heat and spray with low-calorie cooking spray.
Add the turkey mince and fry for 2-3 minutes until the turkey has browned. Spray an ovenproof dish with low-calorie cooking spray and transfer the browned turkey mince to the dish. Spread the peppers, onion, tomatoes and olives on top.
Whisk the eggs with the milk in a bowl or jug and add the feta, oregano and a pinch of salt and pepper and whisk again. Pour the milk mixture over the mince and vegetables and stir so that everything is spread evenly throughout the dish.
Bake for 35 mins, or until the egg has set. This can be served immediately, or leave it to cool completely before cutting into slices and storing in a sealable container.
BOURSIN CHICKEN PASTA TRAYBAKE
Serves 4
Prep time: 10 mins
Cook time: 35 mins
Cals: 450
YOU NEED:
- 150g pack Boursin cheese (or garlic and herb cream cheese)
- 120g cherry tomatoes
- 100g chestnut mushrooms, sliced
- 150g spinach
- 500g skinless diced chicken breast
- 4 smoked bacon medallions, all fat removed, cut into small strips
- Drizzle balsamic vinegar
- Low-calorie cooking spray
- 180g dried pasta
METHOD: Preheat the oven to 180°C/160°C fan/gas mark 5. Put the Boursin or cream cheese in the centre of a baking tray, then scatter the cherry tomatoes, mushrooms and spinach around the cheese.
Add the diced chicken and bacon, sprinkle over a pinch of salt and pepper and drizzle with a little balsamic vinegar.
Bake for 35 mins, or until the tomatoes have cooked and are soft.
Meanwhile, cook the pasta in a saucepan of boiling water according to the packet instructions, retaining some of the cooking water to use later.
Remove the tray from the oven and mix everything together, breaking up the cheese.
Make sure the chicken is cooked through at this point. Add a couple of tablespoons of the reserved pasta water to help create a smooth sauce.
Add the cooked and drained pasta, mix up with the rest of the dish and serve.
GREEK NACHOS
Prep time: 10 mins
Cook time: 3-6 hours, depending on slow cooker setting
Cals: 400
YOU NEED:
- 2 large skinless and boneless chicken breasts
- Juice 1 lemon
- 3 cloves garlic, crushed
- 2 tsp red wine vinegar
- 2 tbsp fat-free Greek yoghurt
- 2 tsp dried oregano
- 1 tsp dried sage
- 1 tsp dried oregano
- ½ small red onion
For the tzatziki:
- ½ cucumber, cubed
- 100g fat-free Greek yoghurt
- 1 small clove garlic, finely chopped
- ½ tsp dried mint
- For the pitta nachos:
- 4 wholemeal pitta breads, cut into small triangles
- 1tsp dried oregano
- Low-calorie cooking spray
For the Greek salsa:
- 100g cherry tomatoes, chopped
- ½ red onion, finely chopped
- 30g pitted black olives, chopped
- ½ cucumber, chopped
- ½ tsp dried oregano
- 100g reduced-fat feta, cubed
METHOD:
Add the chicken, lemon juice, garlic, vinegar, yoghurt, dried herbs and onion into the slow cooker and cook on low for 6 hrs or high for 3 hrs.
Alternatively, cook in a cast-iron casserole dish in an oven preheated to 160°C/140°C fan/gas mark 3 for 1½ hrs.
Once the chicken has cooked, use two forks to shred it all apart then leave it in the slow cooker to keep warm while you prepare the rest of the dish. Preheat the oven to 220°C/200°C fan/gas mark 7.
To make the nachos, lay the pitta triangles out on a baking tray.
Season with salt, pepper and the oregano and spray with low-calorie cooking spray. Bake for 10 mins until they start to go golden and crispy.
Mix all the ingredients together for the salsa in a bowl.
Prepare the tzatziki by mixing all the ingredients together in another bowl.
Put the crisp nachos in a serving dish and layer the chicken, salsa and tzatziki on top.
My slimming recipe principles
- Look for lean meat
- Swap to low-fat cheese & dairy
- Use as little sugar as possible
- Swap oil for low-fat cooking spray
- Fill up on vegetables
- Stick to under 600 calories per meal
- Drink 2 litres water every day
- Prep ahead & make use of leftovers
CHEESY CHILLI CHICKEN ENCHILADAS
Serves 4
Prep time: 10 mins
Cook time: 55 mins
Cals: 550
YOU NEED:
For enchilada filling:
- 4 skinless and boneless chicken breasts
- 4 tsp ground cumin
- 4 tsp garlic powder
- 4 tsp smoked paprika
- 2 x 500g cartons passata
- 2 cloves garlic, crushed
- 1 green chilli, deseeded and finely chopped
- 1 tsp granulated sweetener
- 1 large red pepper, chopped
- 1 red onion, finely chopped
To assemble:
- 160g extra-light cheddar
- 8 tortilla wraps
- Low-calorie cooking spray
METHOD:
Preheat the oven to 200C/180C fan/gas mark 6.
Put all the ingredients for the enchilada filling in a large ovenproof dish and give everything a good mix. Bake for 40 mins.
Remove the chicken breasts from the dish and use two forks to shred the meat.
Return the shredded chicken to the dish and mix well. Spray a separate ovenproof dish with low-calorie cooking spray.
Spoon a couple of tablespoons of the chicken filling onto a wrap, then fold the edges over to enclose the filling.
Place the folded wrap in the ovenproof dish, seam side down. Repeat until the wraps have been used, reserving some of the filling for topping.
Pour the remaining filling over the top of the enchiladas in the dish, then top with cheese. Bake for 15 mins until the cheese has melted and is bubbling.
