ENJOY in a takeaway-style meal tonight without taking the hit on your bank balance or your health.
Best-selling author and fitness influencer Courtney Black has a new cookbook which is packed full of delicious recipes all under-600 calories – plus they involve the minimum fuss.
We pick out two fakeaway dishes from fitness influencer Courtney Black’s Happier, Healthier, Tastier! bookCredit: ANDREW BURTON/SAM FOLAN
Best-selling author Courtney’s recipes are all under-600 calories and involve the minimum fussCredit: ANNA FOWLER
Lynsey Clarke picks out two fakeaway dishes from Courtney’s Happier, Healthier, Tastier! book.
KOREAN BBQ JACKFRUIT RICE BOWL (VE)
Per serving: Carbs 84.9g, calories 482, fat 8.6g, protein 11.6g
- 1 tbsp olive oil
- 1 red onion, finely sliced
- 3 garlic cloves, finely grated
- 2 tbsp rice vinegar
- 2 tbsp light soy sauce
- 1 tbsp sesame oil
- 2 tbsp Korean-style BBQ sauce
- Juice of ½ lime
- 2 x 410g tins jackfruit, drained and cores removed
- 300g rice
- ¼ red cabbage, finely shredded
- 1 carrot, peeled, halved and cut into thin matchsticks
- 2 spring onions, finely sliced
- Sriracha, for drizzling
- Heat the olive oil in a large frying pan over a medium heat. Add the sliced onion and cook for eight-ten minutes. Add the garlic and fry for another minute.
- Meanwhile, mix the rice vinegar, light soy sauce, sesame oil, Korean-style BBQ sauce and lime juice in a small bowl and stir through the jackfruit.
- Stir the jackfruit and sauce into the pan with the onion and garlic and simmer for 20 minutes, stirring occasionally.
- Cook the rice according to the packet instructions.
- Preheat the grill to high, then pop the jackfruit mixture under the grill for three-five minutes, until lightly crisp.
- Divide the rice equally between four bowls, along with a portion of the BBQ jackfruit in each. Top with the cabbage, carrot and spring onions. Drizzle with sriracha sauce.
Per serving: Carbs 46g, calories 598, fat 19.8g, protein 53.8g
Top off with a cheese single and the tops of the bunsCredit: ANDREW BURTON/SAM FOLAN
- Low calorie cooking spray
- 1 tbsp plain flour
- 4 boneless, skinless chicken thighs
- 4 tbsp light mayonnaise
- 2 tbsp peri-peri sauce
- 2 soft burger buns
- 1 Little Gem lettuce, leaves trimmed
- 2 tbsp chilli jam
- 2 reduced-fat cheese singles
- Sea salt
- Freshly ground black pepper
- Preheat the oven to 200°C/180°C Fan/Gas 6.
- Spray a large non-stick frying pan with cooking spray over a medium-high heat.
- Put the plain flour on a plate and fork through some sea salt and black pepper. Lightly dust the chicken thighs with the flour.
- Fry the chicken thighs for three minutes on each side, until lightly crisp, then transfer to a baking tray and bake in the oven for eight-ten minutes, until cooked through – when no pink remains and the juices run clear.
- While your chicken thighs are roasting, mix the light mayonnaise with the peri-peri and set aside.
- Halve and lightly toast your burger buns, then add a layer of the mayonnaise to the base of each bun and add the lettuce leaves on top.
- Remove the chicken from the oven and place two thighs on each bun base, one on top of the other.
- Spoon over any remaining mayonnaise, then the chilli jam and top off with a single cheese and the tops of the buns.
- Happier, Healthier, Tastier! by Courtney Black (Thorsons, £18.99) is out now.