There is little doubt that takeaways and ready meals are a contributing factor to nationwide weight gain. Over 100 million are eaten each week in Britain and many are high in calories. But let’s be honest: kebabs, curries and burgers are lush! So in this chapter I’ve created home-made versions of many fast food favourites, with all the flavour but fewer calories.
Meat can be tricky when you’re on a diet, as it’s often quite high in fat (and calories). But it is still possible to enjoy meat, you just have to look for ways of making it leaner wherever you can. Trim off the fat, use lean mince and choose cuts that are naturally lower in fat, such as tenderloin, topside and rump steaks.
If you’re cutting down on fat, you’ll also need to think a bit cleverly about how to avoid losing out on the flavour you usually get from roasting and frying. Cooking low and slow is one of my favourite options. The lengthy cooking time allows meat to become really succulent and tender, while the flavours work deep into the meat – try the Pot-roast topside of beef or Pulled pork tacos and you’ll see what I mean.
Marinades and rubs are another great way of introducing intense flavour. The soy and ginger marinade applied to the Japanese-style pork tenderloin elevates this dish to something special, and the spicy rub used on the roast beef for the salad here is incredibly punchy, giving the meat a fantastic flavour. When spices and seasonings work as hard as they do in these recipes, you often don’t need quite as much meat on your plate to feel as though you’ve eaten something really substantial.
I look for ways to add flavour at every stage when I’m cooking. Roasting mince before you use it in a dish is an easy way of doing this – and you can drain off any fat once it’s cooked, making it even leaner. Try the Spicy lamb mince curry, One-layer lasagne and the Pork samosa pie. The additional cooking stage is well worth the effort – you can even pre-roast the mince a day ahead and keep it in the fridge.
I don’t subscribe to the idea of making smaller portions when you’re counting calories, because to stick to your diet you need to feel satisfied at every meal, and bulking up meat with other ingredients is a great way of making it go that little bit further – try the Spicy Moroccan lamb burgers, which have plenty of grated carrot and courgette added to the lean mince to keep the burgers lovely and moist as they cook.
Many of the recipes in this chapter are ideal for sharing, so try serving them in place of your Sunday roast – no one will realise they’re tucking into diet food. I’ll even bet some of these tasty meat dishes will become new family favourites.
Beef stroganoff
This lighter version uses half-fat crème fraîche instead of double cream but doesn’t skimp on taste. It is finished with parsley, chervil and dried onion flakes for extra flavour and a bit of crunch.
Serves: 2
Calories: 795 per serving
505 without rice
½ tbsp light olive oil
1 large onion, finely sliced
3 garlic cloves, finely chopped
1 crumbly beef stock cube
2 tsp sweet smoked paprika
1 tbsp tomato purée
400ml tin beef consommé
150g baby chestnut mushrooms, thinly sliced
1 tbsp Dijon mustard
2 rump steaks trimmed of all fat (175g each)
Olive oil spray
60g cornichons, sliced
75ml half-fat crème fraîche
2 tbsp finely chopped flat-leaf parsley
2 tbsp chopped chervil
2 tbsp dried onion flakes
Sea salt and freshly ground black pepper
To serve (optional)
160g basmati rice, cooked
1. Heat the light olive oil in a large non-stick sauté pan over a low-medium heat. Add the onion and cook gently for 10 minutes or until softened and starting to caramelise.
2. Stir in the garlic and cook gently for 2 minutes. Crumble in the stock cube and stir in the paprika and tomato purée. Cook, stirring, for 2 minutes. Add the beef consommé, mushrooms and mustard. Bring to the boil, lower the heat and simmer for 10–15 minutes, until reduced by half.
3. Meanwhile, place a griddle pan over a high heat. Bash the steaks between two sheets of cling film, until about 5mm thick, then spray each on one side with 6 sprays of oil and season with salt and pepper. When the griddle is smoking hot, add the steaks and cook for 1 minute on each side. Remove and set aside to rest.
4. Once the sauce has reduced, remove from the heat and stir through the cornichons, crème fraîche, and most of the parsley and chervil (reserving some for garnishing). Stir in the juices from the resting meat and check the seasoning. Slice the meat into thick slices and stir into the sauce.
5. Mix together the dried onion flakes and reserved chopped parsley and chervil. Serve the stroganoff sprinkled with the onion and herb mix, with the rice on the side if you like.
Beef stroganoff
Roast beef salad with chimichurri sauce
This is a delicious way to enjoy roast beef, without the high-calorie extras it is usually served with. The low-cal version of fresh, herby chimichurri sauce balances the richness of the meat beautifully; it also goes well with grilled steak, chicken or fish.
Serves: 6
Calories: 290 per serving
245 without crumble
1kg joint of lean topside of beef (i.e. surface fat layer removed), rolled and tied
2 tsp flaky sea salt
1½ tsp coarse ground black pepper
2 tsp hot smoked paprika
For the beef crumble (optional)
35g crispbread
1 crumbly beef stock cube
½ tsp dried tarragon
40g biltong, roughly chopped
1 tbsp dried onion flakes
½ tsp salt
For the salad
130g watercress, rocket and spinach salad
2 little gem lettuce, quartered
5 tomatoes, cut into wedges
1 red onion, thinly sliced
For the chimichurri sauce
2 tsp finely chopped fresh oregano
2 tbsp finely chopped flat-leaf parsley
½ tsp dried oregano
½ tsp ground cumin
½ garlic clove, finely grated
1 heaped tsp Dijon mustard
1 red chilli, deseeded and finely chopped
2 tbsp extra virgin olive oil
2 tbsp sherry vinegar
2 tbsp water
1. Preheat the oven to fan 60°C/lowest gas.
2. Place the meat in a roasting dish. Mix together the salt, pepper and paprika and rub all over the beef. Cook in the oven for 4–5 hours, checking with a meat thermometer that the internal temperature has reached 58°C before removing. Leave to rest for 20 minutes. Use a blowtorch, if you like, to brown any areas of the meat that haven’t coloured as well.
3. Meanwhile, for the crumble, in a small food processor, blitz the crispbread and stock cube for 10–20 seconds to reduce to crumbs. Tip into a small, dry pan and toast, stirring or shaking the pan, over a medium heat for 5 minutes. Set aside to cool, then add the rest of the ingredients.
4. Combine all the salad ingredients and divide between serving plates. For the chimichurri sauce, whisk all the ingredients together, seasoning with salt and pepper to taste.
5. Slice the beef thinly and lay on top of the salad then spoon over the sauce. Sprinkle with the savoury crumble, if using, then serve.
THE LOWDOWN My beef ‘crumble’ is a clever way of adding an extra layer of intense meaty flavour and crunch; you’ll have more than you need (enough for 8–10 servings) so save the rest to use on salads, meat dishes or soups.
Roast beef salad with chimichurri sauce
Chinese meatball stir-fry
The portion size here is massive: meaty mushrooms, loads of veg and four huge meatballs each – to satisfy the heartiest of appetites. Frying the meatballs first gives them a crispy, caramelised taste and texture on the outside, while they stay deliciously juicy inside. And the Asian flavours take the dish to another level.
Serves: 4
Calories: 445 per serving
1 tsp vegetable oil
2 onions, very finely chopped
1 tbsp light soy sauce
750g lean beef mince (5% fat)
1½ tsp Chinese five-spice powder
1½ tsp bicarbonate of soda
Sunflower oil spray
1 tsp sesame oil
1 large red onion, cut into thin wedges
200g carrots, thinly sliced on an angle
3 garlic cloves, finely chopped
2.5cm piece of ginger, finely grated
1 large red pepper, cored, deseeded and diced
1 large yellow pepper, cored, deseeded and diced
300ml fresh beef stock
120g mixed Asian mushrooms (such as oyster, shemeji and shiitake), sliced
1½ tbsp hoisin sauce
1½ tbsp oyster sauce
1 tbsp rice wine vinegar
1 tbsp cornflour
80g mangetout
4 spring onions, thinly sliced on an angle
Sea salt and freshly ground black pepper
1. Heat the vegetable oil in a non-stick frying pan over a medium heat. Add the chopped onions and cook for 5 minutes or until softened. Remove the pan from the heat and add the soy sauce. Leave to cool and allow the onions to soak up the soy.
2. Put the beef mince into a large bowl and add the cooled onions, Chinese five-spice, bicarbonate of soda and a good pinch each of salt and pepper. Mix well with your hands for 2–3 minutes. Divide the mixture into 16 equal pieces and roll into balls. Chill in the fridge for 2 hours to firm up.
3. Preheat the oven to fan 180°C/gas 4.
4. Place a large non-stick wok over a high heat. When it is hot, add 5–10 sprays of oil. Add the meatballs and cook for 5–6 minutes, or until browned on all sides. Transfer to an oven tray and cook in the oven for 10 minutes.
5. Meanwhile, return the wok to a high heat. Add the sesame oil, red onion and carrots and cook for 2 minutes. Toss in the garlic and ginger and cook for 2 minutes. Now add the red and yellow peppers and cook for 4 minutes. If the stir-fry begins to stick, add a dash of the beef stock to the pan to loosen.
6. Add the mushrooms, meatballs and half of the beef stock to the wok, then add the hoisin and oyster sauces and the rice wine vinegar. Stir well and bring to a simmer.
7. Mix the cornflour to a paste with 1 tbsp of the remaining beef stock and pour into the pan, along with the rest of the stock.
8. Add the mangetout and spring onions and stir-fry for 4–5 minutes or until the mangetout are just cooked and the meatballs are heated through. Divide between warmed bowls and serve.
Chinese meatball stir-fry
Chilli con carne
This tasty, rich chilli has just a little melted cheese on top to give it a touch of indulgence and the tortilla adds a great crunchy texture. If you are looking for a lower calorie option though, you can leave out the tortillas.
Serves: 4
Calories: 720 per serving
480 without tortilla chips
1kg lean beef mince (5% fat)
2 tbsp cumin seeds
1 tbsp coriander seeds
1 tbsp vegetable oil
2 onions, diced
4 garlic cloves, finely chopped
1 tbsp paprika
½ tsp dried chilli flakes
1 tsp flaky sea salt
½ tsp freshly ground black pepper
500ml fresh beef stock
400g tin chopped tomatoes
2 tbsp tomato purée
300ml water
For the tortilla chips (optional)
4 medium corn tortillas, each cut into 8 wedges
Sunflower oil spray
To finish
80g mixture of grated half-fat Cheddar and half-fat mozzarella
40g pickled jalapeño chillies
A small handful of coriander leaves
Pickled pink onions, optional
1. Preheat the oven to fan 180°C/gas 4.
2. Spread the beef out on a baking tray lined with baking parchment. Cook on the top shelf of the oven for 40 minutes, breaking up the mince well with a wooden spoon every 10 minutes. It should have a dark, even colour and resemble large coffee granules. Remove from the oven and set aside.
3. Meanwhile, toast the cumin seeds and coriander seeds in a small, dry pan until fragrant. Grind to a powder, using a coffee grinder or pestle and mortar.
4. Once the mince is cooked, heat the oil in a large non-stick sauté pan over a high heat. Add the diced onions and cook for 5 minutes to soften, adding a splash of water if they start to stick. Add the garlic and cook for a further 2 minutes, then lower the heat to medium.
5. Add the toasted ground spices, paprika, chilli, salt and pepper. Cook, stirring, for 1–2 minutes, then add the beef stock, tinned tomatoes, tomato purée and water to the pan. Bring to a simmer and add the browned beef mince. Simmer gently for 15–20 minutes until the sauce has thickened.
6. Meanwhile, for the tortilla chips if you’re making them, lay the tortilla wedges on a large baking tray lined with baking parchment and spray with a few sprays of oil. Place the tray on the middle shelf of the oven and toast for 5–10 minutes or until the tortilla chips are brown and crispy.
7. Transfer the chilli to an ovenproof dish and sprinkle the grated cheeses over the surface. Place on the top shelf of the oven for 10 minutes or until the cheese topping is melted and golden brown. Serve in warmed bowls, topped with the jalapeños and coriander. Finish with the pickled onions and tortilla chips, if serving.
THE LOWDOWN Thinking ahead is the key when you’re dieting, so you’re not tempted to resort to a takeaway or ready meal. This chilli can be made ahead and frozen. Defrost fully before reheating and finishing with the cheesy topping.
Chilli con carne
One-layer lasagne
This lighter version of the ever-popular pasta bake is layered with courgettes and beef tomatoes rather than pasta. The tasty ragu is made with lots of extra veg to boost the vitamins and minerals – and up the fibre content to keep you feeling full.
Serves: 6
Calories: 495 per serving
800g lean beef mince (5% fat)
1 tbsp light olive oil
2 large onions, finely diced
4 garlic cloves, grated
2 carrots, finely diced
2 celery sticks, finely diced
1 tbsp caraway seeds
3 tbsp tomato purée
700ml fresh beef stock
400g tin chopped tomatoes
1 crumbly beef stock cube
1 tbsp dried oregano
2 sprigs of rosemary, leaves stripped and finely chopped
200g button mushrooms, halved
2 large courgettes, thinly sliced on an angle
2 beef tomatoes, cut into 12 slices
250g ricotta
1 ball of mozzarella (125g), grated
10g grated Parmesan
Sea salt and freshly ground black pepper
For the lettuce with citrus dressing
Finely grated zest and juice of 1 lime, 1 lemon and ½ grapefruit
70ml water
1 tbsp granulated sweetener
1 tbsp white wine vinegar
1 tbsp cornflour, mixed to a paste with 1 tbsp water
2 tbsp finely chopped chives
1 iceberg lettuce, cut into 6 wedges
1. Preheat the oven to fan 180°C/gas 4.
2. Spread the beef out on a baking tray lined with baking parchment. Cook on the top shelf of the oven for 40 minutes, breaking up the mince well with a wooden spoon every 10 minutes. It should have a dark, even colour and resemble large coffee granules. Remove and set aside.
3. Heat the oil in a large non-stick sauté pan. Add the onions and cook over a medium heat for 10 minutes or until softened, adding a splash of water if they start to stick. Add the garlic and cook for 1 minute, then add the carrots and celery and cook for 5 minutes. Sprinkle in the caraway seeds and cook for 30 seconds, then stir through the tomato purée and cook for 1 minute.
4. Add the browned mince, beef stock and tinned tomatoes. Crumble in the stock cube and add the herbs and mushrooms. Bring to the boil, then lower the heat to a simmer and cook for 25–30 minutes or until the sauce has thickened to a rich ragu.
5. Pour the ragu into an ovenproof dish, about 23 x 33cm and 5cm deep. Layer the courgettes, then the tomatoes on top, seasoning each layer with salt and pepper. Season the ricotta with salt and pepper and dot it evenly over the tomatoes.
6. Scatter the grated mozzarella and Parmesan over the surface and bake at fan 180°C/gas 4 for 35 minutes or until the topping is golden brown.
7. Meanwhile, for the salad dressing, put all the citrus zest and juice into a small saucepan with the water, sweetener and wine vinegar and bring up to a simmer over a medium heat. Take off the heat and whisk in the cornflour paste, then return to the heat and simmer, stirring, for 1–2 minutes until thickened a little. Leave to cool and then strain.
8. Stir the chopped chives into the cooled dressing and season with salt and pepper to taste.
9. Serve each portion of lasagne with a wedge of lettuce drizzled with some of the citrus dressing.
One-layer lasagne
Beef stew and dumplings
Shin of beef is a flavoursome cut for stewing and you can trim off the fat. Try using other root veg here, such as swede, parsnips, celeriac or Jerusalem artichokes. The dumplings are made without suet, giving you the satisfaction with fewer calories.
Serves: 4
Calories: 530 per serving
1 tbsp vegetable oil
800g trimmed beef shin, cut into 3cm chunks
1 large onion, finely diced
2 celery sticks, cut into 3cm lengths
2cm piece of ginger, grated
500ml fresh beef stock
2 bay leaves
2 sprigs of rosemary
200g carrots, cut into 3cm chunks
300g baby turnips, peeled and halved
150g button mushrooms
2 tsp Dijon mustard
Sea salt and freshly ground black pepper
Chopped flat-leaf parsley, to finish
For the dumplings
100g self-raising flour
½ tsp flaky sea salt
25g butter
3 tbsp flat-leaf parsley leaves, finely chopped
50ml cold water
1. Preheat the oven to fan 150°C/gas 2.
2. Place a large non-stick, flameproof casserole over a high heat and add half the oil. When it is very hot, add half the beef with some salt and pepper and brown well on all sides, then transfer to a plate. Repeat with the rest of the beef. Set aside.
3. Add the onion to the casserole, lower the heat to medium and cook for 10 minutes until softened. If it begins to stick, add a splash of the stock. Add the celery and ginger and cook for 2–3 minutes.
4. Return the meat to the casserole and add the stock, bay leaves, rosemary and some salt and pepper. Bring to a simmer and put the lid on. Transfer to the oven and cook for 1¾ hours.
5. Take out the casserole and add the carrots, turnips and whole mushrooms. Stir, replace the lid and return to the oven for a further 45 minutes.
6. Meanwhile, for the dumplings, put the flour and salt into a bowl, rub in the butter with your fingertips and stir though the parsley and water. Gather the mix together to form a rough dough and divide into 8 pieces. Roll each into a ball and flatten slightly.
7. Take the casserole out of the oven, stir in the mustard and nestle the dumplings into the stew so they are half submerged in the liquor. Pop the lid back on and return to the oven for 20–30 minutes until the dumplings are cooked through. Serve in warmed bowls, scattered with a little extra parsley.
Beef stew and dumplings
Pot-roast topside of beef
You can’t beat a classic Sunday roast but it’s so easy to eat almost your entire day’s calories loaded onto one tasty plate! This pot roast has fewer calories but even more flavour and texture.
Serves: 6
Calories: 380 per serving
1.2kg joint of lean topside of beef, rolled and tied
1 tbsp olive oil
4 large onions, cut into wedges, leaving the root end intact
6 garlic cloves, sliced
2 tsp sweet smoked paprika
2 tbsp tomato purée
100ml red wine vinegar
600ml tinned beef consommé
A bunch of thyme (tied with string)
500g carrots, cut into roughly 4cm lengths
8 celery sticks (350g in total), cut into roughly 4cm lengths
1 tbsp cornflour, mixed to a paste with 1 tbsp water
2 tbsp flat-leaf parsley leaves, finely chopped
Sea salt and freshly cracked black pepper
For the kale
100ml water
2 garlic cloves, grated
2 salted anchovies, finely chopped
150g kale, shredded
1 tbsp baby capers, roughly chopped
Finely grated zest of 1 lemon
1. Preheat the oven to fan 150°C/gas 2.
2. Dry the beef well with kitchen paper, then use a cook’s blowtorch to sear the beef all over.
3. Heat the olive oil in a large non-stick flameproof casserole. Add the onions and fry for 10 minutes or until browned, adding a splash of water if they start to stick. Add the garlic, smoked paprika and tomato purée and cook for 2 minutes.
4. Pour in the wine vinegar, stir well, then pour in the beef consommé. Add the browned beef, thyme and carrots and bring to a simmer. Take off the heat and season with some salt and cracked pepper. Pop the lid on and cook in the oven for 2 hours.
5. Take the casserole out of the oven and turn the beef over. Add the celery and stir well. Return to the oven for 1½ hours or until the beef is tender.
6. At the end of the beef cooking time, cook the kale. Place a large non-stick sauté pan over a medium heat and add the 100ml water, garlic and anchovies. Cook for 2 minutes, then add the kale and cook for 4–5 minutes or until it wilts. Drain off excess water then stir through the capers and lemon zest. Season with pepper to taste.
7. Meanwhile, remove the casserole from the oven, lift out the beef joint and place it on a board to rest. Place the casserole over a medium heat, stir in the cornflour paste and cook, stirring, for 3–4 minutes or until the sauce is thickened slightly.
8. Cut the rested beef into thick slices and arrange on a platter with the veg from the casserole. Stir the chopped parsley through the sauce and spoon some over the beef slices. Serve with the rest of the sauce in a jug and the kale on the side.
THE LOWDOWN Pot-roasting a joint of meat – on a bed of root veg in a covered pan with herbs – is a fantastic way to cook meat in its own juices, to retain all the flavour.
Pot-roast topside of beef
Lamb tagine with chickpeas
Lamb neck fillet is an excellent cut for slow cooking and braising and is slightly leaner than shoulder, which is more often used. Lamb stands up well to strong flavours like the harissa and dried mint in this aromatic tagine. There’s also plenty of filling veg, like chickpeas and aubergine, making this a really sustaining meal.
Serves: 4
Calories: 590 per serving
800g lamb neck fillet, cut into 5cm chunks
Sunflower oil spray
1 tbsp light olive oil
2 onions, diced
4 garlic cloves, finely diced
5cm piece of ginger, finely grated
1 tbsp rose harissa paste (without any oil)
2 tsp dried mint
1 cinnamon stick
500ml fresh lamb stock
400g tin chopped tomatoes
250g courgettes, cut into 5cm long wedges
250g aubergine, cut into 5cm long wedges
400g tin chickpeas (240g drained weight)
Sea salt and freshly ground black pepper
Coriander, roughly chopped, to finish
1. Preheat the oven to fan 160°C/gas 3.
2. Spray the lamb pieces on both sides with a little oil and season well with salt and pepper.
3. Heat a large flameproof casserole over a high heat on the hob. Brown the lamb (with no added oil) in batches on each side, then transfer to a plate.
4. Lower the heat under the casserole and add the olive oil. Toss in the onions and cook for 5 minutes or until softened. Add the garlic, ginger and harissa paste and cook for a further 2 minutes.
5. Add the dried mint, cinnamon, lamb stock, tomatoes and browned lamb and bring to a gentle simmer. Pop the lid on the casserole and cook in the oven for 1 hour.
6. Add the courgettes, aubergine and chickpeas to the casserole, stir well and put the lid back on. Return to the oven for a further 1 hour.
7. Remove from the oven and stir through some chopped coriander. Ladle into warmed bowls to serve.
Lamb tagine with chickpeas
Spicy lamb mince curry
There are definitely no subtle flavours going on here! This is all about big bold combinations and plenty of fiery spices. Puy lentils and finely chopped cauliflower give the curry plenty of body, so you won’t necessarily need to serve rice on the side.
Serves: 4
Calories: 755 per serving
540 without rice
500g lean lamb mince (20% fat)
1 tbsp vegetable oil
2 onions, finely diced
6 garlic cloves, finely chopped
5cm piece of ginger, finely grated
1 or 2 long green chillies (depending how hot you like it), finely chopped
1 tbsp cumin seeds
1 tsp ground turmeric
1 tsp ground coriander
1 tbsp garam masala
1 tsp flaky sea salt
1 litre fresh lamb stock
250g packet pre-cooked Puy lentils
250g cauliflower florets, finely chopped
200g frozen peas
A handful of mint leaves, finely chopped
A handful of coriander leaves, finely chopped
To serve (optional)
240g basmati rice cooked with salt and a pinch of saffron strands
1. Preheat the oven to fan 180°C/gas 4.
2. Spread the minced lamb out on a baking tray lined with baking parchment and cook on the top shelf of the oven for 40 minutes, breaking it up well with a wooden spoon every 10 minutes. It should have a dark, even colour and resemble large coffee granules. Remove from the oven and set aside.
3. Heat the oil in a large non-stick sauté pan over a high heat. Add the onions and sauté for 5–6 minutes or until they are beginning to brown. Toss in the garlic, ginger and chilli(es) and cook, stirring, for 2 minutes.
4. Reduce the heat a little and add the spices and salt. Cook, stirring, for 1 minute then add the lamb stock and lentils. Increase the heat and bring to the boil then turn the heat down again and simmer for 5 minutes. Add the browned lamb mince and simmer for about 20 minutes, until the sauce has reduced and thickened slightly.
5. Add the cauliflower and cook for 10 minutes, then add the peas and cook for another 2 minutes. Remove from the heat and stir in the chopped mint and coriander. Serve the curry with the saffron rice, if you like.
Spicy lamb mince curry
Lamb doner
Everyone is familiar with the favourite British late-night takeaway, but a typical doner kebab can be very high in calories. In this lower cal version, the spices are worked deep into the tender lamb leg meat and lamb mince by blitzing them together for a mouth-watering Middle Eastern blend.
Serves: 2
Calories: 650 per serving
For the lamb doner
175g lean lamb mince (20% fat)
175g lamb leg meat, trimmed of all fat
2 garlic cloves, finely grated
½ tsp flaky sea salt
½ tsp bicarbonate of soda
2 tsp ground cumin
1 tsp paprika
1 tsp onion powder
1 tsp dried oregano
A pinch of dried chilli flakes
Freshly ground black pepper
For the yoghurt sauce
100ml natural yoghurt (0% fat)
2 tbsp mint leaves, finely chopped
A pinch of granulated sweetener
A pinch of salt
To serve
2 medium corn tortillas
40g iceberg lettuce, shredded
50g cucumber, thinly sliced
2 tomatoes, sliced
½ small red onion, thinly sliced
6 pickled chillies
Hot sauce (optional)
1. Preheat the oven to fan 220°C/gas 7.
2. Place all the lamb doner ingredients in a food processor, adding plenty of pepper, and pulse until smooth. Divide the mixture in half. Shape each portion into a ball and roll out between two large sheets of greaseproof paper, until very thin.
3. Remove the top sheet of paper from each piece of meat. Place each rolled-out portion of meat, still on the bottom piece of paper, on a large oven tray. Place the trays on the top two shelves of the oven and cook for 3–4 minutes until browned.
4. Meanwhile, mix together all the ingredients for the yoghurt sauce.
5. Remove the trays from the oven and wave a cook’s blowtorch all over the surface of the lamb until blackened in small areas. Leave to rest for a couple of minutes.
6. Warm the tortillas on the top shelf of the oven for a minute or so – or use a griddle pan. Place on warmed plates.
7. Slice the lamb into strips, about 2.5cm wide. Serve on the open tortillas with the salad, pickled chillies, a drizzle of the yoghurt dressing and maybe some hot sauce. These are generously filled tortillas, intended to be eaten open and not wrapped.
THE LOWDOWN Blowtorching the lamb after cooking it in the oven adds a great flavour to the meat, as well as crispness and an authentic chargrilled look.
Lamb doner
Spicy Moroccan lamb burgers
I love this Moroccan-spiced version of a classic lamb burger. Instead of the usual tzatziki topping, it uses a harissa-laced fat-free yoghurt sauce – which has a great combination of hot and cool tastes.
Serves: 4
Calories: 640 per serving
425 without bun
For the lamb burgers
1 large courgette, grated
100g peeled and grated carrot (about 1 large)
500g lean lamb mince (20% fat)
1 tsp bicarbonate of soda
1 large free-range egg, lightly beaten
30g fresh breadcrumbs
1 tbsp English mustard
1 tsp ground cinnamon
1 tbsp ras el hanout
1 tsp salt
1 tsp ground cumin
2 tsp dried mint
Freshly ground black pepper
Sunflower oil spray
For the harissa yoghurt
6 tbsp Greek yoghurt (0% fat)
2 tsp rose harissa paste
To serve
4 large wholemeal burger buns
1 large tomato, thickly sliced
2 little gem lettuce, leaves separated
1. Squeeze out any extra moisture from the grated courgette and carrot, then place in a bowl with all the other burger ingredients (apart from the spray oil), adding a generous grinding of pepper. Mix together thoroughly.
2. Divide the mixture into 4 portions and shape into large, fairly thin burger patties. Chill in the fridge for at least 2 hours, or overnight.
3. When you’re ready to cook your burgers, mix together the yoghurt and harissa and set aside. Halve and toast the wholemeal burger buns.
4. Preheat the grill to high. Spray a baking tray a few times with oil and place the burgers on the tray. Spray the top of each burger a few times with oil. Cook under the hot grill for 5–6 minutes on each side, until nicely browned.
5. Spread the harissa yoghurt on the bottom of each burger bun, add a burger, then top with a tomato slice and some lettuce. Pop the lid on and tuck in.
Spicy Moroccan lamb burgers
Pork tenderloin with Japanese ponzu dressing
Pork fillet is a lovely lean cut of meat that works well with an intense marinade like this one. The pak choi goes brilliantly, and the dressing – with its citrusy yuzu, soy and mirin flavours and seaweed flakes – rounds off this fragrant light dish perfectly.
Serves: 2
Calories: 420 per serving
500g pork fillet, cut into 2 pieces
Sunflower oil spray
3 pak choi, halved lengthways
4 tbsp water
1 tsp sesame seeds, toasted
For the marinade
1 tbsp light soy sauce
1 tbsp Shaoxing wine
2 garlic cloves, crushed
2.5cm piece of ginger, finely grated
For the ponzu dressing
2 tbsp mirin
1 tbsp light soy sauce
½ tbsp rice wine vinegar
½ tbsp yuzu juice
½ tsp kombu seaweed flakes
1. Put the marinade ingredients into a small ziplock bag and mix well. Add the pork and close the bag. Mix well and massage the marinade into the pork then leave to marinate in the fridge for 1 hour.
2. Meanwhile, make the ponzu dressing. Put all the ingredients into a small saucepan and bring to the boil, then lower the heat and simmer for 4 minutes. Leave to cool, then strain into a jug and pour into two dipping bowls.
3. When ready to cook the pork, preheat the oven to fan 180°C/gas 4. Line a baking tray with baking parchment. Take the pork out of the fridge.
4. Heat a non-stick frying pan over a very high heat. When hot, add 6–10 sprays of oil. Add the pork and cook for 2–3 minutes on each side or until it is an even, dark brown colour on all sides.
5. Transfer the pork to the lined tray and cook on the top shelf of the oven for 7 minutes. Remove and set aside to rest while you cook the pak choi.
6. Add the halved pak choi to the frying pan, cut side down, and sear over a medium-high heat. Add the 4 tbsp water and cook the pak choi for 2 minutes on each side.
7. Slice the pork fillet and sprinkle with toasted sesame seeds. Serve with the ponzu dipping sauce and pak choi.
THE LOWDOWN This easy marinade adds instant flavour – try it with chicken breasts or thighs too.
Pork tenderloin with Japanese ponzu dressing
Pork samosa pie
Roasting the pork for this ‘samosa pie’ beforehand intensifies the taste and, once it is combined with all those amazing spices and the crunchy filo, it really is like eating a samosa – just a lighter version that hasn’t been deep-fried.
Serves: 6
Calories: 475 per serving
1kg lean pork mince (5% fat)
1 tbsp light olive oil
2 large onions, finely diced
4 garlic cloves, finely chopped
4 long green chillies, finely chopped
1 tbsp cumin seeds
½ tsp ground cardamom
2 tbsp medium Madras curry powder
1 tsp flaky sea salt
400g tin beef consommé
400ml chicken stock
400g potatoes, peeled and diced
250g frozen peas
3 sheets of filo pastry
1 tsp nigella seeds
1. Preheat the oven to fan 180°C/gas 4. Line a deep, lipped baking tray with baking parchment.
2. Spread the mince out on the baking tray and cook on the top shelf of the oven for 40 minutes, breaking it up well with a wooden spoon every 10 minutes. It should have a dark, even colour and resemble large coffee granules. Remove and set aside. Lower the oven setting to fan 170°C/gas 3.
3. Heat the oil in a large non-stick sauté pan over a high heat. Add the onions and cook for 5 minutes or until softened, adding a splash of water if they start to stick. Add the garlic, chillies and cumin seeds and cook for a further 4 minutes; again add a splash of water if the mixture starts to stick.
4. Stir in the cardamom, curry powder and salt and cook, stirring, for 1 minute. Pour in the beef consommé and chicken stock, add the cooked pork mince and potatoes and bring to a simmer. Cook for 20 minutes, or until the potatoes are cooked and the sauce has thickened.
5. Stir the peas through the pork and potato mixture and transfer to a 30 x 25cm roasting tin.
6. Cut each filo sheet in half. Spray one piece 4 or 5 times with oil, then sprinkle with a few nigella seeds and scrunch it a bit. Lay the pastry, oiled-side up, over the pork. Repeat with the remaining pastry.
7. Bake the pie on the middle shelf of the oven for 20–25 minutes or until the filo is brown and crispy.
Pork samosa pie
Sticky pork chops
This recipe taps into everyone’s love of those all-American smoky flavours. It has a great barbecue-style glaze, but with much less added sugar. A fresh and crunchy slaw is the perfect foil for the sticky chops.
Serves: 2
Calories: 420 per serving
2 trimmed bone-in pork chops, i.e. all fat removed (250g each)
Olive oil spray
Sea salt and freshly ground black pepper
For the barbecue sauce
4 tbsp tomato ketchup
1 tbsp maple syrup
1 tbsp Worcestershire sauce
1 tbsp English mustard
½ tsp cayenne pepper
For the slaw
100g red cabbage, finely shredded
100g white cabbage, finely shredded
1 tbsp white wine vinegar
2 tbsp Greek yoghurt (0% fat)
1. Preheat the oven to fan 240°C/gas 9. Line an oven tray with baking parchment.
2. Season the pork chops on both sides with salt and pepper. Heat a griddle pan over a high heat. Spray both sides of the chops with a few sprays of oil. When the griddle is smoking hot, add the chops and cook for 2 minutes on each side or until well charred. Set aside on the lined oven tray.
3. For the barbecue sauce, mix all the ingredients together in a small bowl.
4. Coat the pork chops in the sauce, on both sides. Cook on the top shelf of the oven for 10 minutes or until cooked through.
5. Meanwhile, mix together all the ingredients for the slaw and season with salt and pepper.
6. Remove the pork chops from the oven and run a cook’s blowtorch over them to blacken slightly. Serve with the crunchy slaw.
Sticky pork chops
Pulled pork tacos
This meaty sharing dish is very easy to cook, as you let the oven do all the work. The secret is to cut the fat off the pork, then rub the meat with the marinade and leave it – overnight if possible – to take in all those amazing flavours. Slow cooking produces incredibly succulent, moist meat with that fantastic pull-apart tender texture. The tortilla cases and vibrant salad provide a lovely crunchy contrast.
Serves: 8
Calories: 450 per serving
1.8kg trimmed joint of boneless pork shoulder (i.e. fat removed)
For the marinade
100g chipotle paste
2 tbsp tomato purée
3 tbsp cider vinegar
Juice of 2 oranges
2 garlic cloves, grated
2 tsp dried oregano
1 tsp flaky salt
1 tsp ground nutmeg
1 tsp ground allspice
1 tsp hot smoked paprika
1 tsp ground cumin
For the pickled pink onions
2 red onions, thinly sliced
1 tsp flaky sea salt
½ tsp dried oregano
½ tsp cumin seeds, lightly crushed
2 tbsp cider vinegar
Juice of 1 lime
To serve
8 medium corn tortillas
Sunflower oil spray
1 iceberg lettuce, shredded
400g tomatoes, diced
2 handfuls of coriander leaves
1. Mix all the marinade ingredients together in a small bowl. Place the pork in a non-reactive bowl, add the marinade and turn to coat. Cover with cling film and leave to marinate in the fridge for at least a couple of hours, ideally overnight.
2. When ready to cook, preheat the oven to fan 140°C/gas 1. Place the pork and marinade in a roasting dish and cover tightly with foil, making sure it’s well sealed. Cook on a low oven shelf for 4 hours.
3. Meanwhile, for the pickled onions, put the red onions into a small bowl, pour on 350ml boiling water and leave to stand for 10 minutes. Drain and return the onions to the bowl. Add the salt, oregano, cumin seeds, cider vinegar and lime juice. Mix well, then cover with cling film and place in the fridge for 2 hours. The onions will pickle and turn pink.
4. When the pork is cooked, remove from the oven and set aside, still covered, to rest for 20 minutes while you make the tacos.
5. Turn the oven up to fan 180°C/gas 4.
6. Take two muffin trays and turn them upside down. Lay a tortilla over each of two mounds on each tray and poke them down the sides to create two bowl shapes. Spray with 4–6 sprays of oil. Bake for 7–8 minutes or until the tortilla cases are golden brown. Repeat with the remaining tortillas.
7. Remove the foil from the pork and shred the meat, using two forks. Mix the pork well with the marinade and pan juices. Place back in the oven for 15 minutes or so to heat up.
8. Place a tortilla bowl on each plate and fill with a pile of pulled pork. Arrange the shredded lettuce and tomatoes on the side. Top with the pickled pink onions and coriander then serve straight away.
Pulled pork tacos
Pea and ham pasta
The joy of this one is that it’s so quick to make – just 20 minutes from start to finish! Anchovies and lemon zest work well together and you don’t need much of them to add a really punchy flavour. Crème fraîche and Parmesan give the dish a touch of indulgence, while herbs add freshness at the end. A brilliant weekday meal.
Serves: 2
Calories: 585 per serving
175g lumaca rigate pasta (or other pasta shapes, see below)
1 tsp olive oil
1 large onion, diced
3 slices of Parma ham (45g in total), roughly torn
2 large garlic cloves, finely grated
4 salted anchovies, chopped
120g frozen peas
A handful of mint leaves, finely chopped
A handful of parsley leaves, finely chopped
20g grated Parmesan
60ml half-fat crème fraîche
Sea salt and freshly ground black pepper
Grated zest of ½ lemon, to finish
1. Cook the pasta in a large pan of boiling salted water until al dente. This will take about 10 minutes.
2. Meanwhile, heat the olive oil in a medium sauté pan over a medium heat and add the onion and Parma ham. Sweat for 3–4 minutes or until the onion has softened. Add the garlic and anchovies and cook for 2 minutes.
3. Add the peas to the pasta and then drain, reserving about a ladleful of the cooking water.
4. Add enough of the reserved pasta water to the onion and Parma ham mixture to loosen the sauce – you may not need it all – and stir well.
5. Add the herbs, Parmesan and crème fraîche then season with salt and pepper to taste.
6. Toss the pasta in the sauce to coat, spoon into warmed serving bowls and sprinkle with lemon zest to serve.
THE LOWDOWN Lumaca rigate literally means ‘grooved snails’. This small shell-shaped pasta is great for holding thick sauces. If you can’t get hold of it, use conchiglie, short macaroni, penne, rigatoni or fusilli instead.
Pea and ham pasta
Easy pizza with Parma ham and mozzarella
Pizza is the perfect grab and share dinner but it’s usually pretty high in calories, with a thick doughy crust and a hefty cheese topping. This version uses a healthy, thin tortilla base for a super tasty low-cal alternative, with a speedy tomato sauce and all your favourite toppings.
Serves: 2
Calories: 440 per pizza
2 large corn (or wheat) tortillas
180g tinned chopped tomatoes
1 tbsp tomato purée
2 sprigs of oregano, leaves picked and finely chopped
1 garlic clove, finely grated
Sea salt and freshly ground black pepper
For the topping
2 mushrooms, thinly sliced
12 thin slices of courgette
30g pitted black olives, halved
3 salted anchovies, finely chopped
2 tsp baby capers
6 sun-blushed tomatoes, halved
3 slices of Parma ham (45g in total), roughly torn
4 slices of reduced-fat salami (20g in total), halved
100g half-fat mozzarella, grated
10g grated Parmesan
To finish
Basil and rocket leaves
1. Preheat the oven to fan 150°C/gas 2.
2. Place the tortillas on two baking trays and bake for 5 minutes or until crispy but not coloured.
3. Meanwhile, mix together the tinned tomatoes, tomato purée, oregano and garlic. Add a pinch each of salt and pepper and stir well.
4. Remove the tortillas from the oven. Increase the setting to fan 180°C/gas 4.
5. Spread half of the tomato mixture evenly over each tortilla, leaving a 1cm clear margin all round. Divide the topping ingredients between the tortillas, finishing with the mozzarella and a final scattering of Parmesan.
6. Bake the pizzas in the oven for 10–12 minutes or until the cheese has melted and started to turn golden brown.
7. Cut the pizzas into wedges and scatter over the basil and rocket leaves to serve.
THE LOWDOWN You can make your own sun-blushed tomatoes: arrange tomato halves on a baking tray, season with salt and pepper, add a spray of oil and cook slowly at fan 55°C/lowest gas for about 6 hours.
Easy pizza with Parma ham and mozzarella