Healthy Lunches / Weight Loss Recipes

Lentil Croquettes: Makes 8; 183 Cals per serving

225g (8oz) Split red lentils

2 Celery sticks, trimmed and finely chopped

1 Onion, skinned and chopped

1-2 Garlic cloves, skinned and crushed

600ml (1 Pint) Water

10ml (2 tsp) Garam masala

1 Egg, beaten

Salt and freshly ground pepper

30ml (2tbsp) Whole-wheat flour to coat

5ml (1 tsp) Paprika

5ml (1 tsp) Ground turmeric

60ml (4 tbsp)

Vegetable oil

Fresh coriander or parsley and lime wedges to garnish

1)   Place the lentils in a large saucepan with the celery, onion, garlic, water and garam masala. Bring to the boil stirring with a wooden spoon to mix.

2)   Lower the heat and gently simmer for 30 mins, or until the lentils are tender and have absorbed all the liquid. Stir frequently to stop the lentils from sticking to the bottom of the pan.

3)   Remove from heat. Leave to cool for a few minutes, then beat in the egg and season to taste.

4)   Turn the mixture onto a board or flat plate and spread out evenly. Leave until cold, and then chill in the fridge for 30 mins until firm.

5)   With floured hands, form the mixture into 8 triangular croquette shapes. Coat in the flour mixed with the paprika and turmeric. Chill again for 30 mins.

6)   Heat the oil in a large frying pan, add the croquettes and fry over a moderate to high heat for 10 mins, turning once until crisp and golden on both sides.

7)   Drain on absorbent kitchen paper and serve hot with a sprinkling of chopped coriander or parsley on top of each and garnish with lime wedges.

Baked Potatoes with Chickpeas: Serves 4; 492 Cals per serving

4 Baking potatoes, each weighing about 275g (10oz)

45ml (3 tbsp) vegetable oil

Salt and freshly ground pepper

1 Medium onion, skinned and roughly chopped

2.5ml (half tsp) Ground coriander

2.5ml (half tsp) Ground cumin

400g (14oz) can, chickpeas drained

60ml (4 tbsp) Chopped fresh parsley

150ml (quarter pint) natural yogurt

Chopped fresh parsley to garnish

1.    Scrub the potatoes and dry. Brush them with 15ml of the vegetable oil and sprinkle lightly with salt.

2.    Run thin skewers through length of potato to help conduct heat through them. Place them directly on the oven shelves and bake at 200 deg C (400 deg F).

3.    Meanwhile heat remaining oil in a large saucepan, add the onion, coriander and cumin and fry for about 4 minutes, stirring occasionally. Add the chickpeas and cook for a further 1-2 minutes, stirring all the time.

4.    Half the potatoes and scoop out the flesh, keeping the shells intact. Add the potato flesh to the chickpea mixture with the parsley and yogurt. Mash until smooth; add seasoning to taste.

5.    Place the potato shells on a baking sheet and fill with the potato and chickpea mixture. Return to the oven and bake for a further 10-15 minutes. Serve hot sprinkled with chopped parsley.

Crunchy Baked Potato Skins: Serves 4; 198 Cals per serving

4 Medium baking potatoes

60ml (4 tbsp) Vegetable oil

Salt and freshly ground pepper

300ml (half pint) Natural yogurt

30ml (2 tbsp) snipped chives

Pierce the potatoes all over with the skewer, then place directly on the oven shelf. 

Bake in the oven at 200 deg C (400 deg F) mark 6 for one and a quarter hours until tender.

Cut each potato in half lengthways and scoop out most of the potato with a sharp edged teaspoon, taking care not to split the skins.

Stand the potato skins on a lightly oiled baking sheet. Brush them inside and out with the oil and sprinkle with plenty of salt and freshly ground pepper.

Increase the oven temperature to 220 deg C (425 deg F) mark 7 and bake for 10 minutes until crisp.

Meanwhile, whisk the yogurt and chives together with seasoning to taste. Spoon into a serving bowl or sauceboat.

Serve the potato skins piping hot, with the yogurt dressing handed separately.

Pepper & Tomato Omelette: Serves 2; 490 Cals per serving

30ml (2tbsp) Olive oil

1 Onion, skinned and sliced

2 garlic cloves, skinned and crushed

1 Green pepper, cored, seeded and sliced

1 Red pepper, cored, seeded and sliced

4 Tomatoes, skinned and sliced

5 Eggs

Pinch of dried mixed herbs to taste

Salt and freshly ground pepper

50g (2oz) Hard mature cheese (e.g. Parmesan, cheddar) grated

Heat the oil in a non-stick frying pan. Add the onion and garlic and fry gently for 5 minutes until soft.

Add the pepper slices and the tomatoes and fry for a further 2-3 minutes, stirring frequently.

In a jug, beat the eggs, add the herbs and seasoning. Pour into the pan, allowing the egg to run to the sides.

Draw in the vegetable mixture with a palette knife so that the mixture runs onto the base of the pan. Cook over a moderate heat for 5 minutes until the underside of the omelette is set.

Sprinkle the top of the omelette with the cheese, then put under a pre-heated grill for 2-3 minutes until set and browned. Slide onto a serving plate and cut into wedges to serve.

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