Low Calorie Recipes: Healthy Winter Warmers

Sep 25, 2013 9:27:02 AM

low calorie stew

While you’re taking Phen Caps you will have a suppressed appetite, making it easier not to give in to hunger pangs and cravings, but, as the nights draw in and the temperature drops, we begin to crave warming and satisfying foods. However, that doesn’t mean you have to give up on your healthy eating plan; stews packed with vegetables are a great way to get your 5 a day without even noticing, and you might even fool your kids into eating their veg too! Here, we present three great ideas for warming winter stews, which are all low in calories, satisfying and easy to prepare.

Spicy Eggplant Stew

This Middle-Eastern dish is completely vegetarian, under 150 calories per serving, high in fiber and super healthy, plus it counts as 5 of your 5 a day!

Preparation Time: 10 mins

Cooking Time: 45 mins

Serves 4

Nutrition per serving:

Calories: 148

Protein: 5g

Carbohydrates: 16g

Fat: 7g

Saturated Fats: 1g Fiber: 6g

Sugar: 13g Sodium: 0.31g

Ingredients:

  • 2 tbsp olive oil -
  • 2 red onions, sliced 
  • 4 garlic cloves, smashed 
  • 2 red chilies, de-seeded and sliced 
  • 2 tsp coriander seeds, toasted and crushed 
  • 2 tsp cumin seeds, toasted and crushed 
  • 16 baby eggplants, left whole 
  • 2 x 400g cans chopped tomatoes 
  • 2 tsp sugar 
  • bunch of mint leaves, roughly chopped 
  • bunch of coriander leaves, roughly chopped 
  • couscous 
  • yogurt, to serve 

Method:

  1. Heat the olive oil in a heavy-based saucepan, add the onions and garlic until they begin to change color. Add the chilies, coriander and cumin seeds. When the seeds give off a nutty aroma, toss in the whole eggplants, coating them in the onion and spices. 
  2. Pour in the cans of tomatoes and add the sugar, cover and gently cook for 40 minutes until the eggplants are tender 
  3. Season the sauce with half the mint and coriander. Cover and simmer for 2 minutes. Sprinkle over the remaining herbs and serve with couscous and yogurt. 

low calorie stew

Italian-style Beef Stew

This super easy hearty stew is healthy and full of protein and vitamin C.

Preparation Time: 10 mins

Cooking Time: 20 mins

Serves 4

Nutrition per serving:

Calories: 225

Protein: 25g

Carbohydrates: 7g

Fat: 11g

Saturated Fats: 3g

Fiber: 2g

Sugar: 6g

Sodium: 0.87g

Ingredients:

  • 1 onion, sliced 
  • 1 garlic clove, sliced 
  • 2 tbsp olive oil 
  • 11oz pack of good quality lean beef, sliced 
  • 1 yellow pepper, deseeded and thinly sliced 
  • 400g can chopped tomatoes 
  • sprig of rosemary, chopped 
  • handful of pitted olives 

Method:

  1. In a large saucepan, cook the onion and garlic in olive oil for five minutes until they start to soften and turn golden. 
  2. Add the sliced strips of beef, pepper, tomatoes and rosemary, then bring the mixture to the boil. 
  3. 3. Simmer for 15 minutes until the meat is cooked through, adding some boiling water if needed. Stir through the olives and serve with mashed potatoes, a baked potato, or polenta. 

Moroccan Chicken Stew

This super tasty Moroccan style dish is rich in filling proteins and on the table in just half an hour!

Preparation Time: 10 mins

Cooking Time: 20 mins

Serves 4

Nutrition per serving:

Calories: 309

Protein: 240g

Carbohydrates: 24g

Fat: 11g

Saturated Fats: 6g

Fiber: 1g Sugar: 13g

Sodium: 0.66g

Ingredients:

  • 1 tbsp olive oil 
  • 1 onion, chopped 
  • 2 garlic clove, crushed 
  • 1 tbsp Moroccan spic mix 
  • 4 skinless chicken breasts, sliced 
  • 300ml reduced-salt chicken stock 
  • 400g can chickpeas, drained 
  • 12 dried apricots, sliced 
  • small bunch of coriander, chopped 

Method:

  1. Heat the oil in a large shallow pan, then cook the onion for 3 minutes. Add the garlic and spices and cook for a further minute. 
  2. Add the chicken and cook for 3 minutes, then pour in the chicken stock, chickpeas and apricots 
  3. Simmer for 5 minutes or until the chicken is cooked through. 
  4. Stir through the coriander and serve immediately – it goes great with couscous and a green salad.

 

With these great hearty but healthy recipe ideas, you may not want to wait until it gets colder to try them out, so why not make a stew for your dinner tonight?!

We’d love to hear from you if you have a go at making any of these recipes, or if you have any healthy recipes of your own, so please comment below!

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Posted in Food By

Laura

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