Fakeaways: comfort food - Women's Running

Fakeaways: comfort food

Really fancy a treat this weekend, but trying to be good? You can do both with these delicious and nutritious recipes. So put down your take-away menu and try these slimming low calorie meals from MuscleFoods instead…

Skinny Chicken Tikka Masala
The nation’s love for a chicken tikka masala isn’t likely to wane – it’s just so full of flavour. So why not give it a healthy twist?

Preparation time: 15 minutes
Cooking time: 30 mins
Calories: 520 kcal

Serves 4

  • 2 x 200g MuscleFood Chicken breasts, diced
  • 150g fat free natural yoghurt
  • 1 x onion grated
  • 4 x garlic cloves, crushed
  • 2cm piece of root ginger
  • 1 red chilli (deseeded and finely chopped)
  • 5 tbsp tikka curry powder
  • 1 tsp ground cinnamon
  • 1 tsp ground cumin
  • 1 x lime, juiced
  • 6 tbsp tomato puree
  • 5 tbsp natural fromage frais
  • 250ml water
  • 300g of brown rice
  • Small handful of roughly chopped fresh coriander (for finishing touches)
  • Low calorie cooking spray
  • Salt and pepper to season
  1. Bring your rice, water and salt (1/4 tsp per cup of rice) to a boil. Cover and reduce to a slow, steady simmer for 30 minutes. Use a wide, shallow pot with a tight fitting lid to ensure your grains are cooked evenly.
  2. In a large dish, mix together your lime juice, yoghurt and 3 tbsp of tikka curry powder. Then add in your diced chicken breasts. Mix it all together and leave to marinate for four hours or overnight (if you have time).
  3. Spray a frying pan with your low calorie cooking spray and place over a medium heat, adding your onion, garlic, ginger, chilli, cinnamon, cumin and 2 tbsp of tikka curry powder.
  4. Fry for around 2-3 minutes before stirring in your tomato puree and water. Bring to the boil and leave to simmer for 12-15 minutes.
  5. Add your chicken to your frying pan and cook for 12-15 minutes while turning to ensure it’s cooked through.
  6. Once your chicken has cooked, add to your sauce along with your fromage frais and stir together. Then serve up.

Chicken Shawarma
This Middle Eastern inspired dish is all about big flavour with minimal effort. An easy version of chicken shawarma that’s fast, healthy and delish! Fragrant spices, juicy lemony chicken, fresh veggies and a tangy Greek yoghurt sause – all you need is a handful of everyday spices for an exotic Middle Eastern flavour.

Preparation time: 10 minutes
Cooking time: 15 minutes
Calories: 564 kcal

Serves 2

  • 2 x 200g MuscleFood chicken breasts (cut into strips)
  • ½ tsp ginger puree
  • ½ tsp garlic puree
  • 3 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 tbsp vinegar
  • ¼ tsp ground cardamom
  • ½ tsp turmeric
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • Salt and fresh black pepper 

To Serve:

  • 4 x wholegrain wraps
  • 100g low fat hummus
  • 1 x lettuce, red onion and slice tomato
  1. Combine your marinade ingredients into a bowl, adding your chicken breasts cut up into thin strips and coating evenly. Mix it all together and leave to marinate for four hours or overnight (if you have the time).
  2. Place your chicken breasts on your grill and cook on high for 3 minutes, then flip and continue cooking until the juices run clear.
  3. Once cooked, use two forks to hold the chicken steady and tear your chicken into small, shredded pieces.
  4. Smother your wraps in hummus, top with your salad leaves, tomato and red onion, place your chicken in top and garnish with coriander and a squeeze of lemon.

Healthy Chilli Mac & Cheese
This old-school mac and cheese dish gets upgraded when made with a delicious chicken-based chilli. Loaded with whole wheat pasta, two kinds of beans and veggies, this dish is the perfect lighter version of a classic and a healthy change for cooks looking for comfort food without blowing their entire calorie intake.

Preparation time: 10 minutes
Cooking time: 20 minutes
Calories: 633 kcal

Serves 2

  • 400g MuscleFood.com Extra Lean Beef Mince (5%)
  • 1 x onion, diced
  • 1 x green pepper, diced
  • 1 tbsp. chilli powder
  • ½ tbsp. cumin
  • 1 tsp paprika
  • ½ tsp. granulated garlic
  • 225g passata
  • 1 x tin kidney beans, drained
  • 1 x tin black beans, drained
  • 1 x tin tomatoes, drained
  • 1 cup of chicken stock
  • 150g whole wheat macaroni
  • 100g low fat cheddar cheese
  • Low calorie cooking spray
  • Salt & pepper
  1. Spray a large, heavy-based non-stick frying pan with your low-calorie cooking spray and place over a high heat.
  2. Once hot, add in the beef mince and veggies.
  3. Cook, breaking up the mince as you go, until it’s no longer pink and the veggies are tender.
  4. Stir in the spices, tomatoes, beans, passata, stock, and macaroni.
  5. Bring to a simmer, cover, and simmer for 7 minutes. Stir every few minutes, then uncover and cook for an additional 7 minutes.
  6. Top with cheese. Cover with a lid for another minute or two until all the cheese has melted. Taste and re-season if necessary, then serve!

 

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