Recipes Under 600 Calories
Thai watermelon salad
Watermelon is this year’s trendy ingredient and stands in for green papaya in this update of a Thai classic. It’s best to buy a whole watermelon and use the flesh closest to the skin as this tends to be a bit firmer
Servings 4
Calories 131 kcal
- 3 tbsp palm sugar or soft brown sugar
- 5 tbsp fish sauce
- 2 cloves garlic roughly chopped
- 3 bird’s eye chilli
- 500 g watermelon seeds removed and cut into chunks
- 1 tbsp roasted peanuts roughly chopped
- a handful of leaves mint shredded
- a handful of leaves Thai basil shredded
Mix the sugar into the fish sauce. In a mortar, pound the garlic with a pestle, then add the chillies and pound again, leaving the chillies bruised but intact. Add the lime juice and fish sauce and pound again. Tip into a bowl with the watermelon and toss everything together. Sprinkle with peanuts and the herbs to serve. Avoid eating the whole chillies unless you are a heat fanatic; they’ll be incredibly hot!
Vegan fajita bowl with cauli rice
Try this vibrant, nutritious bowl for a well-balanced vegan meal that has less than 200 calories
Servings 2
Calories 174 kcal
- olive oil
- 1 or 2 small red peppers seeded and sliced
- 1 red onion sliced
- 1 tbsp chipotle paste
- 200 g tin chopped tomatoes
- 1 small cauliflower chopped
- 1/2 tsp cumin seeds
- 1/2 tsp garlic salt or granules
- 1/2 tsp smoked paprika
- 1/2 tsp dried oregano
- 1/2 tsp chilli flakes
- 1/2 small avocado stoned and sliced to serve
- coriander a few leaves chopped to serve
- lime wedges to serve
Heat 1 tsp oil and fry the peppers and onions for 10 minutes until soft and lightly golden. Add the chipotle paste, tomatoes and a splash of water. Simmer for 15-20 minutes until the sauce has thickened slightly.
For the spiced cauliflower rice, pulse the cauliflower in a food processor until it looks like grains. Toast the cumin in a non-stick frying pan in 1 tsp olive oil, add the garlic salt, paprika, oregano and chilli flakes, and fry for a minute before adding the cauliflower rice. Stir-fry for 4-6 minutes until the cauliflower is tender, and smells a little toasted. Season well with black pepper (and only a little salt if using garlic salt). Divide between bowls. Add the peppers on top, the avocado, and coriander leaves. Serve with lime wedges to squeeze over.
Soy steamed sea bream with ginger and spring onions
Give your sea bream a fragrant lift with fresh ginger, soy sauce, red chilli and spring onions. This recipe is best made in a steamer, but is still easy to cook without one
Servings 2
Calories 331 kcal
- 2 thumb-sized pieces ginger ½ sliced, ½ shredded
- a small bunch coriander stalks and leaves reserved
- 2 large skinless sea bream fillets
- 2 tbsp dark soy sauce
- 2 tbsp shaoxing wine
- 1 tsp caster sugar
- 3 spring onions cut into 5 cm pieces, then shredded
- 1/2 red chilli deseeded and thinly sliced
- 2 cloves garlic thinly sliced
- 2 tbsp vegetable oil
- cooked long-grain, basmati or jasmine rice to serve
- steamed green vegetables to serve
Put two lines of ginger slices with coriander stalks on top onto a small heatproof plate. Put the plate into a stove-top bamboo steamer (see cook’s notes below for an alternative cooking method). Lay the fish fillets on top and season. Mix together the soy sauce, wine and sugar, then pour over, and scatter over the shredded ginger, spring onions, red chilli and garlic. Put the steamer over a pan of simmering water, cover with the lid and cook for 6-8 minutes or until the fish is just cooked.
Heat the vegetable oil in a frying pan until shimmering. Once the fish is cooked, remove the lid and carefully pour the hot oil over the spring onions, ginger and fish. Serve with steamed white rice and green vegetables.
Cook's notes
To make this without a steamer, heat the oven to 200C/fan 180C/gas 6. Cut two 20cm x 30cm sheets of baking paper and put them onto a large baking tray. In the middle of each put a line of ginger slices and coriander stalks, lay the fish fillets on top and season. Sprinkle over the shredded ginger, spring onion and chilli. Gather up the paper around the fish, scrunching to seal but leaving a little opening at one end. Mix together the soy, wine and sugar, then carefully pour into the parcel before sealing tightly. Bake for 10 minutes or until the fish is cooked through. Shaoxing wine is a Chinese spirit made from rice that adds depth when cooked – it is available from large supermarkets.
Tuna pasta bake
An absolute classic, made even more wonderful with the addition of dried chili flakes and rosemary. It's a real crowd pleaser!
Servings 3
Calories 474 kcal
- 200 g fusilli
- 1 tbsp olive oil
- 1 onion finely chopped
- 2 cloves garlic crushed
- a good pinch dried chilli flakes
- 400 g tin of chopped tomatoes
- 200 g tin of tuna in olive oil drained
- 1 tsp rosemary needles chopped (optional)
- 75 g mature cheddar grated
Cook the fusilli following pack instructions, then drain well.
Heat the oven to 190C/fan 170C/gas 5. Heat the olive oil in a pan and cook the onion for 10 minutes until softened a little. Add the garlic and chilli flakes, and cook for 3 minutes. Add the tomatoes and half a tin of water, then simmer for 10 minutes. Season.
Stir the tuna into the sauce with the rosemary (if using) and drained pasta, and tip into a 26cm x 18cm baking dish. Scatter over the cheese then bake for 20-25 minutes or until piping hot and bubbling. Serve with a green salad, if you like.
Cottage cheese alfredo
Make a low-calorie, smooth and creamy pasta sauce in 15 minutes using just cottage cheese, milk, garlic granules and a little cornflour... magic!
Servings 2
Calories 460 kcal
- 100 g Cottage cheese
- 250 ml semi-skimmed milk
- 1 tbsp cornflour
- 1 tsp garlic granules
- 150 g wholewheat spaghetti
- 25 g parmesan (or veggie alternative) finely grated
- 1/2 tsp ground black peppercorns
- a small bunch flat-leaf parsley roughly chopped
Tip the cottage cheese, milk, cornflour, garlic granules and a little seasoning into a high-powered blender or food processor, and whizz until completely smooth. Pour into a frying pan and bring to a gentle simmer. Reduce until the consistency of pouring cream.
Cook the spaghetti in a large pan of lightly salted boiling water following pack instructions, drain well, reserving some of the cooking water, then tip into the sauce in the frying pan with the parmesan and black pepper. Toss well, adding some of the reserved pasta water if it’s a little claggy. Divide between two plates and finish with the parsley.
Honey sesame chicken with long-stemmed broccoli
Slather hunks of tender chicken breast in a sweet, sharp sauce and pair with leafy greens for a protein-rich meal
Servings 2
Calories 379 kcal
- 2 tsp toasted sesame oil
- 2 chicken breasts cut into pieces
- 2 cloves garlic finely chopped
- 4 spring onions cut into 3cm pieces
- 300 g long-stemmed broccoli trimmed
- 1 tbsp sesame seeds toasted
SAUCE
- 1 tbsp cornflour
- 1 tbsp rice vinegar
- 1 tbsp runny honey
- 1 tbsp tomato ketchup
Heat the sesame oil in a non-stick frying pan over a high heat and fry the chicken breast pieces with lots of seasoning for 5 minutes or until starting to turn golden, then add the garlic and cook for a minute.
Meanwhile, whisk together the cornflour and rice vinegar, then add the remaining sauce ingredients along with 100ml of water. Tip this into the pan along with the spring onion pieces and simmer for 5 minutes until the chicken is cooked through and the sauce has thickened.
Cook the broccoli in a large pan of lightly salted boiling water for 3-4 minutes or until cooked through, then drain well. Divide the broccoli between two plates then pile on the chicken and sauce, and scatter over the sesame seeds.
Turkey ragu
Like a healthier spaghetti bolognese, this turkey ragu comes packed with celery, courgette and carrots, plus a little Marmite for added flavour
Servings 4
Calories 478 kcal
- 500 g turkey breast mince
- 1 tbsp olive oil
- 1 onion finely chopped
- 1 large carrot finely chopped
- 2 sticks celery finely chopped
- 1 courgette finely chopped
- 2 cloves garlic finely chopped
- 1 tbsp Marmite
- 2 tbsp tomato purée
- 320 g wholewheat spaghetti
- a few leaves basil
Heat the oven to 200C/fan 180C/gas 6. Tip the mince onto a non-stick baking tray and use a spoon to break into small pieces, spreading out so it’s in a thin layer. Put into the oven for 40 minutes, stirring halfway, until browned.
Heat the olive oil in a large lidded pan or casserole and add the onion, carrot, celery, courgette and garlic with a large pinch of salt. Stir well, put on the lid and cook gently for 20 minutes, stirring every now and again, until the veg is very soft. Pour 500ml of boiling water into a jug and whisk in the Marmite and tomato purée. Pour into the pan along with the crispy turkey mince, scraping the bottom of the tray to get any crispy bits. Season and simmer gently for 30 minutes or until thickened.
Cook the spaghetti following pack instructions in a large pan of salted boiling water until al dente. Divide the spaghetti between four shallow bowls, top with the sauce and scatter over the basil leaves.
Breakfast smoothie bowl
Breakfast smoothie bowls are a big trend and it's all about how you arrange your toppings. Experiment with different fruits and veg and any superfood toppings you can get your hands on
Servings 4
Calories 157 kcal
- 400 g frozen red berries or smoothie mix
- 1 ripe banana peeled
- 4 tbsp coconut yogurt or greek yogurt
- 300-400 ml almond milk
- 3 tbsp acai berry powder
- 2 dates pitted and chopped (optional)
TOPPING (1 tbsp of each per bowl)
- blueberries or raspberries
- chia, pumpkin or hemp seeds
- goji berries
- oats or granola
- dessicated coconut
- bee pollen
Blend the frozen berries, banana, yogurt, half the milk and the acai berry powder in a liquidiser or blender until smooth. Try it, and if it’s not sweet enough, add the dates and blend again. It should be thicker than a regular smoothie but runny enough to pour.Add more almond milk a bit at a time to get a pourable smoothie, and divide between small bowls. Top with as many toppings as you like, and serve straight away.
Greek chicken skewers with hummus and pittas
Create your own mini Mediterranean spread with zesty oregano chicken skewers, creamy hummus and warm pittas
Servings 2
Calories 520 kcal
- 2 wholemeal pittas
- 100 g hummus
SKEWERS
- 2 chicken breasts cut into 4cm cubes
- 2 tsp olive oil
- 2 tsp dried oregano
- dried chilli flakes a pinch
- 1 lemon juiced
SALAD
- 2 tsp extra-virgin olive oil
- 1 tbsp red wine vinegar
- 1 110 g baby leaf salad bag
- cherry tomatoes a handful, sliced
- 2 spring onions sliced
- cucumber ¼, sliced
- red pepper ½, sliced
Put the chicken into a bowl, season really well, add the olive oil, oregano and chilli flakes, and toss well. Spear the chicken pieces equally between 4 metal skewers.
Heat the grill to high and cook the chicken for 4-5 minutes on each side or until charred and cooked through. Squeeze over the lemon juice.
For the salad, whisk together the olive oil and vinegar with a little seasoning in a large bowl, then tip in the remaining ingredients and toss well.
Serve the chicken stuffed into pittas with hummus and the salad.
