Portion Size Wise recipes

As well as our challenger’s recipes below, why not try out one of our tasty and healthy Portion Size Wise recipes?

tuna-fish-cakes

Choose from tuna fish cakes, frittata, sweet potato curry, spicy veg noodles or home made tortilla chips and salsa.

Watch our short “how to” videos for inspiration and then download the full recipes to try out at home here.

 

Below are some more delicious meals for you to try out, courtesy of our portion control challengers.

Julie’s Chicken Stoup (a mix between a stew and soup!) to feed 5!

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My children really enjoy chicken, so I tried this easy Stoup. It is quite filling as it has all your food groups in it so you don’t need lots of it! The perfect portion size wise meal.

Ingredients:
400g of chicken (5 portions)
750g of new potatoes (5 portions)
15 heaped tablespoons of chopped carrots
900ml of chicken stock and a handful of pearl barley

This is such an easy dish to do, especially if you leave it in the slow cooker all day. We had one portion left at the end so I have put it in the freezer instead of picking at it at the time.


 Becky’s 1 egg omelette – only 100 kcals!

omlettee

 

Ingredients:
1 medium egg: 78 calories
60g fresh spinach: 16 calories

I was so pleased with how full this kept me all morning, so much better than a greasy egg muffin from the canteen!

  1. All you do is whisk the egg together fry it in the pan with low fat oil and then add the spinach and you are sorted!
  2. If you are short of time in the morning like me then make it at home and take it into work to heat up in the micro wave!

Another portion size wise breakfast – beans on 1 slice of toast!

Ingredients:

1 slice of wholemeal bread from small loaf: 55 calories
50g baked beans: 42 calories

Beans-on-toast

Source: http://www.goodtoknow.co.uk/recipes/pictures/34868/breakfast-under-100-calories/12


Julie’s portion wise crumble – you can eat sweet stuff too!

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We didn’t want to let all the beautiful food in the back garden go to waste, so made a crumble to make the most of it! Hoping this will last us a while.

Ingredients:
900g of plums (from the back garden)

And for the crumble:
175g of butter
225g of half fat flour
100g of demarara sugar
175g jumbo oats


 

  1. Preheat the oven to 200°C/400ºF/Gas Mark 6.
  2. Place the plum slices into a large ovenproof dish
  3. Rub the butter into the plain flour, sugar and oats
  4. Scatter the crumble over the plum mixture in an even layer
  5. Bake for 30-35 mins or until golden and the plums are tender
  6. Easy!

Becky’s Honey and Cashew beef stir-fry for two.

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Ingredients:

100g of wholewheat noodles
2 tsp of sunflower oil
125g pack of tenderstem broccoli
100g sugar snap peas
4 spring onions
2 tbsp of reduced-salt soy sauce
160g lean rump steak
2 tbsp clear honey
Cashew nuts

1. I started off by cooking the noodles in boiling, slightly salted water according to the pack instructions and drained. Using 100g of noodles for two people is less than portion sizes for two people which is 140g so I was pleased.
2. Heat the oil in a non-stick wok and add the broccoli, peas, onion and 2 tablespoons of water and then cover so that they cook for 5 mins.
3. Then add the noodles to the veg with half of the soy sauce and toss them all together, then I divided the mix into both bowls ready for serving.
4. Then add the remaining oil to the pan and fry the beef for about 2 minutes. Tip in the cashew nuts and honey and mix it all together. Add the remaining soy sauce.
5. Spoon the beef over all the vegetables and noodles and eat your portion size meal! I loved this recipe because it was so quick yet all my portions were spot on!

Becky’s Parmigiana with lean steak mince and aubergines from the garden. Recipe courtesy of my partner Luigi’s gran.

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Instead of using two large dishes as I usually do, I opted for the one small one each!
Ingredients:
160g lean stake mince – 80g is one portion of meat
2 small aubergines
I tin of chopped tomatoes
2 garlic cloves
1 white onion
40g finely grated parmigiana cheese – 30g is one portion of cheese but we used less per person!
Fresh basil leaves
Pinch salt and pepper
Sunflower oil for frying.


1. Cut the aubergines into small slices and fry them in very little oil until brown and slightly crispy.
2. Place the aubergine slices onto a paper towel to cool and soak up the remaining oil (as they tend to absorb the oil and release it when put into the oven later – so I just brush a little oil onto the frying pan)
3. Cut the garlic and onion up fine and fry until browned in a little oil.
4. Add the mince to the garlic and onion and fry until browned.
5. Add the tomatoes, salt and pepper and let simmer for a few minutes. (Possible add some water if the mixture looks too thick)
6. Line the bottom of the dish with a layer of aubergines leaving no gaps.
7. Then add a thin layer of the mince and tomato sauce on top.
8. Rip half the basil leaves up and sprinkle on top of the sauce.
9. Add 1/2 of the finely grated cheese on top of the basil leaves.

10. Repeat the above process one more time. aubergine, sauce, basil and cheese.
11. Add a little pepper to the tops and place in the over 180 degrees for a fan oven (200 degrees for gas) and bake for 15-20 minutes.

Serve with 40g worth of crusty bread each. I know it might sound silly to weigh your bread but it is the only way to make sure you are being portion size wise!


Julies’s Portion Size Wise Parma ham spaghetti delight!

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We made the portion size wise pasta for dinner as a family! It was simple, fun and tasted so good. The kids even enjoyed weighing out everything to make sure we were eating the correct portions!
Ingredients:
Serves five people:

1 pack of parma ham or bacon
375g of spaghetti (75g per person)
3 courgettes
2 spring onions
1 small tub (200g) low-fat crème fraîche
150g of grated cheddar cheese
2 peppers
100g olives

1. Heat the olive oil in a large frying pan and sizzle the pancetta or bacon for about 5 mins.

2. Then add the courgette, pepper and spring onions to the pan. Cook until soft and starting to brown.
3. Cook the spaghetti according to the pack instructions and then add to the frying pan with the bacon and courgette.
4. Then add the crème fraiche and the scrummy cheese!

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