7 flavorful recipes that’s easy on the waistline

When most of us think about a 200 calorie meal, we immediately think of something bland and boring. 

However, trying to stay healthy doesn’t necessarily mean always eating bland food. Using a combination of lean proteins, spices, and vegetables - there are plenty of ways to create delicious, low calorie meals for under 200 calories. 

Here are the recipes!:

#1 Teriyaki Steak with Fennel Slaw

Ingredients:

• 2 tbsp reduced-salt soy sauce
• 1 tbsp red wine vinegar
• 1 tsp clear honey
• 4 sirloin or rump steaks, trimmed of all visible fat, each about 125g

For the fennel slaw

• 1 large carrot, coarsely grated
• 1 fennel bulb, halved and thinly sliced
• 1 red onion, halved and thinly sliced
• handful coriander leaves
• juice 1 lime

Per Serving (1 steak) - 188 calories

Instructions:

1. Mix the soy, vinegar and honey, add the steaks, then marinate for 10-15 mins.
2. Toss together the carrot, fennel, onion and coriander, then chill until ready to serve.
3. Cook the steaks in a griddle pan for a few mins on each side, depending on the thickness and how well done you like them. Set the meat aside to rest on a plate, then add the remaining marinade to the pan. Bubble the marinade over low heat until it reduces a little to make a sticky sauce.
4. Dress the salad with the lime juice, then pile onto plates and serve with the steaks. Spoon the sauce over the meat. Enjoy!
   

#2 Cheesy Grilled Fish

Ingredients:

• 4 chunky skinless white fish fillets, such as hoki or cod, about 500g/1lb 2oz total weight
• oil, for brushing
• 4 thin slices of ham
• 50g grated mature cheddar
• 2 spring onions, sliced at an angle

Per Serving (1 fillet) - 179 calories

Instructions:

1. Preheat the grill to high and lightly oil a large shallow heatproof dish. Arrange the fillets in the dish, slightly spaced apart, and brush them with a little oil. Grill for 2 minutes.
2. Remove the dish from the grill, turn the fish over and top each fillet with a scrunched slice of ham. Mix together the cheese and onions, scatter over the fish and season with salt and pepper. Return to the grill for 5 minutes until the fish flakes easily when prodded with a knife. Serve with green vegetables – broccoli or stir-fried cabbage would be good.

#3 Buffalo Ranch Panko Baked Chicken Tenders

Ingredients:

• 1.33 lb boneless skinless chicken breast, cut into strips
• ½  cup buffalo hot sauce
• ½  cup Panko breadcrumbs
• ½  tbsp dried parsley
• ½  tsp garlic powder
• ½  tsp onion powder
• ½  tsp onion flakes
• ¼  tsp black pepper
• ½  tsp. dried chives
• ¼  tsp salt

Per Serving (2 tenders) - 197 calories

Instructions:

1. Cut the chicken breast into strips and pierce it all over with a fork. Add the buffalo sauce and refrigerate for 4 hours or more.
2. Preheat the oven to 400 degrees. Arrange a wire rack on top of a baking sheet covered with foil or parchment.
3. In a shallow dish combine the Panko breadcrumbs with all of the spices.
4. Remove the chicken from the buffalo sauce and season with salt and pepper.
5. Dip each piece into the Panko ranch breadcrumbs.
6. Place on the wire rack and bake for 18-20 minutes until cooked through completely. The wire rack will help ensure the chicken stays crispy and doesn’t get soggy on one side.
7. If the chicken doesn’t brown, broil it for the last 3 minutes of cooking. Serve on it’s own or with your favorite dipping sauce. Enjoy!

#4 Baked Lamb-Stuffed Courgettes 

Ingredients:

• 4 large courgettes, halved lengthways
• 1 tbsp olive oil
• small handful coriander leaves

For the stuffing

• 500g lean minced lamb
• 2 tsp each ground cumin, coriander, and cinnamon
• 1 tsp cayenne pepper

For the tomato sauce

• 1 tbsp olive oil
• 4 garlic cloves, crushed
• 1 tsp each ground cayenne pepper, cinnamon, coriander and cumin
• 2 x 400g cans chopped tomatoes
• 2 tsp sugar

Per Serving (1 half-courgette) - 200 calories

Instructions:

1. Heat oven to 400 degrees Fahrenheit . Make the tomato sauce in a medium pan by heating the oil and frying the garlic for 2-3 mins until soft, then adding the spices and frying for 1 min more. Pour in the tomatoes and sugar and simmer with half a tin of water for 20 mins, until thickened. Season.
2. Meanwhile, scoop out and discard some of the flesh of the courgettes and lay them in 1 large or 2 small roasting trays, drizzle with the oil and bake for 15 mins until golden and softened slightly.
3. For the stuffing, mix the lamb with the spices and some salt. Try not to squash it together too much, instead lightly mix it with your hands until just combined. When the courgettes are ready, pile the lamb into the cavities and drizzle on the sauce. Bake for 15-20 mins until the sauce is bubbling. Top with the coriander and serve. Enjoy!

#5 Slow-cooked Chorizo Spiced Pulled Pork

Ingredients:

• 1 tbsp. paprika
• 1 tsp. ancho chili powder (up to 1 tbsp.)
• 1 tsp. salt
• 1 tsp. ground cumin
• 1 tsp. oregano
• ½  tsp. pepper
• ¼  tsp. cinnamon
• ¼  tsp. coriander
• 2 lb. lean pork tenderloin
• 1 onion, diced
• 4 garlic cloves, minced
• 1 cup chicken broth
• 1 tbsp. apple cider vinegar

Per Serving (2/3 cup) - 190 calories

Instructions:

1. Mix together all the spices and rub over the pork.
2. Place the pork in the slow cooker. Cover with onions and then add the chicken broth and apple cider vinegar.
3. Cook for 4-6 hours on low until it easily shreds with a fork.
4. For crispy pork, place it under the broiler after cooking for 3-5 minutes.

#6 Green Chile Turkey Burgers

Ingredients:

• 1 lb 93% lean ground turkey
• 8 oz canned greens chiles, drained
• ½  tsp cumin
• ½  tsp salt
• ½  tsp black pepper
• ½  tsp garlic powder
• ¼  cup cilantro
• 1 red onion, sliced thin
• 4 tbsp lime juice

Per Serving (1 burger) - 200 calories

Instructions:

1. To make the pickled onions, cover the onion slices with lime juice in a bowl. Cover and refrigerate for at least 4 hours, ideally overnight.
2. Using your hands, gently combine the turkey, half the green chiles (drained), cumin, salt, pepper, and garlic powder. Divide into 4 patties.
3. Grill for around 5 minutes per side or until completely cooked. You can also cook them in a skillet.
4. Meanwhile, mix the remaining chiles with cilantro. Top with green chile and cilantro mixture, pickled onions, and your other favorite toppings. Enjoy!

#7 Garlic Lemon Shrimp Kebabs

Ingredients:

• 1.33 lbs shrimp, peeled and deveined
• Salt and pepper
• 2 tbsp butter, melted
• ¼  cup freshly squeezed lemon juice
• 4 cloves garlic, minced
• 1 tsp Italian seasoning
• 2 tbsp parsley, chopped

Per Serving (6 oz shrimp) - 189 calories

Instructions:

1. Preheat the oven to 450 degrees Fahrenheit or preheat the grill.
2. Add the butter to a small saucepan. Once it melts, add the garlic, lemon juice, and Italian seasoning. Cook for 2-3 minutes on low until the garlic is fragrant.
3. Thread the shrimp on to the skewers. Season with salt and pepper. To cook in the oven, place on a baking sheet and cook for 5-6 minutes until pink and cooked through. To cook on the grill, place directly on the grill and cook for 2-3 minutes per side until opaque and cooked through.
4. When the shrimp are cooked, brush with the garlic butter mixture and serve. Enjoy!

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