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Recipe: eat clean this weekend with our ‘fakeaways’

The weekend is upon us again and, after a week of hard work and working out, we are craving a takeaway for sure. But we also know that fast food leaves us bloatish, sluggish and craving MORE carbs.

DW Fitness Clubs, prefers to go down the ‘fakeaway’ route – they taste great and offer far more nutritional value than your average takeaway. Check out the below recipes and have a happy, healthy weekend.

Turkey goulash with cauliflower mash

Swap your Friday night curry for a hot, spicy stew

Ingredients (serves 4)

Mash:
1 Cauliflower, chopped
Canned cannellini beans
100 ml (half a cup) of chicken broth.
2 tablespoons of chives
1 teaspoon of oregano
30 ml of olive oil
1 grated garlic clove
30g of parmesan cheese
60 ml of skimmed milk
Salt and pepper to season
Goulash:
500g diced leftover turkey breasts
1 chopped onion
2 grated garlic cloves
2 chopped carrots
250 ml of peas
1 can of chopped tomatoes
75 ml of tomato puree
900 ml of chicken broth
250 ml of Greek yoghurt
30 ml of olive oil
50g of whole-wheat flour
Parsley
Paprika
Cayenne pepper
Chilli powder

Instructions

  • Boil the cauliflower for around 7 minutes (or until it’s tender) in a large boiling pot of water at medium-high heat.
  • Pour the olive oil in a pan and add the garlic cloves and your herbs – cook on a low to medium heat until slightly brown.
  • Rinse and strain the cannellini beans in a sieve.
  • Place the cauliflower, cannellini beans and garlic and herb-infused olive oil into a food processor. Add that delectable parmesan for some extra taste, as well as the skimmed milk to help provide the texture. Blend!
  • Sauté the onions and garlic on a light heat for 5 minutes. Add in the flour and paprika, cayenne and chilli powder.
    Stir in the chicken broth and add the canned tomatoes and tomato puree to this, followed by the carrots and peas. Bring to the boil, stirring occasionally before lowering the heat. Simmer for 40 mins.
  • Add your turkey (which should have been cooked separately by this point) and stir in the Greek yoghurt before serving.
  • Serve with a generous helping of cauliflower mash!

Health benefits
Substituting the potato with cauliflower and cannellini beans makes for a lighter mash so you won’t feel as bloated. The danger in mash potato comes from adding the butter and the milk. Calorie count estimates that 100g of mash has 4.2g of fat and 11mg cholesterol.

To combat this, we’ve replaced the butter with olive oil, and to keep the texture and taste authentic, swapped out the whole milk for skimmed, going instead for small amounts of rich, fat-light parmesan for the kick that your mash needs.

Chinese mixed vegetables and rice noodle stir fry

Save £££ and pounds with this simple Asian stir fry

  • Ingredients (serves 4)
  • A handful of snow peas
  • 500g of prawns, peeled and deveined
  • Red peppers
  • Yellow peppers
  • Orange peppers
  • Red cabbage
  • 100g of bamboo shoots
  • Spring onions
  • 100 ml of soy sauce
  • 1 teaspoon of honey
  • ½ teaspoon of chilli powder
  • 250g of rice noodles
  • 2 tablespoons of canola oil

Instructions

Place the rice noodles in a bowl of warm water and soak until soft (around 20 minutes). Drain in a colander, and keep close at hand.

In a separate bowl, stir together soy sauce and honey. Keep this near to hand. Place a large wok over high heat until a drop of water evaporates within a second or two. Pour the canola oil into the wok and spread it around evenly.

Add the garlic and stir fry it for a few seconds, before adding the peppers, red cabbage, snow peas, spring onions and bamboo shoots, and stir fry for one minute.

Add the shrimp and the sauce, and stir fry for a further three minutes, or until the shrimp is bright pink. Now the drained rice noodles can go in. Fry for another minute.
Remove from the heat and serve!

Health benefits
Prawns are a low-fat source of protein, and delicious to boot. According to The World’s Healthiest Foods, prawns have a high content of Omega-3 fatty acids with 114g providing about 325 -375mg of Omega-3 fatty acids. Meanwhile, adding the snow peas means you are benefiting from nutrient-rich legumes in your meal. According to the United States Department of Agriculture (USDA) bamboo shoots have zero fat and are loaded with potassium – over 500mg per 100g.
We’ve also gone with rice noodles, which are a light alternative to traditional noodles.

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