High-protein & low-fat recipes for classic meat dishes

From burgers to lasagne, enjoy high-protein, low-fat meals in a flash with these quick and healthy recipes for classic meat dishes…

Healthy lasagne recipe

If you’re looking for low-fat meat recipes, this comfort-food classic ticks the box and has lots of healthy fibre.

• Serves: 10
• Preparation time: 30 minutes
• Cooking time: 45–60 minutes
• Per serving: 410 calories | 28g protein | 12g fat | 5g sat fat | 48g carbs | 8g fibre | 0.9g salt

Related: How to count macros for healthy weight management

Ingredients:

• Dash of olive oil
• 2 large onions, finely chopped
• 500g lean minced beef
• 1 large carrot, grated
• 1 yellow pepper, finely chopped
• 400g can Puy lentils, drained
• 4-6 cloves of garlic, crushed
• 2 cans chopped plum tomatoes
• Glass of red wine (white is fine)
• 1 heaped tsp dried oregano
• 1 heaped tsp dried basil
• A good pinch of salt and pepper
• 2 red peppers, roughly chopped
• 2 courgettes, sliced
• 1kg fresh spinach, cooked and drained; or 500g frozen, defrosted
• 300g pack of no-cook wholemeal lasagne
• 300g pack of no-cook white lasagne
• 100g mature cheddar, grated

For the white sauce:

• 1 pint semi-skimmed milk
• 4 heaped tsp cornflour
• 1 tsp Dijon mustard
• A large pinch of white pepper

Method:

1. Pre-heat the oven to 180˚C/gas mark 4. Add a dash of oil to a large pan, cook the onion until lightly browned, then add the minced beef and cook for three to four minutes, stirring until cooked through. Add the carrot, yellow pepper, lentils, garlic, tomatoes, wine, oregano, basil and seasoning, cover and simmer gently for 15 minutes, stirring regularly.
2. Meanwhile, make the sauce. Dissolve the mustard, cornflour and pepper into a couple of dashes of milk. Heat the rest of the milk in a pan. When almost boiling, stir in the cornflour mixture and stir until it has thickened, then set aside.
3. In another pan, add a dash more olive oil and cook the red pepper and courgette for four to five minutes. When nearly cooked, add the spinach, place a lid on top and cook for a further minute, stirring occasionally. Remove from the heat and cover until ready to use.
4. In a large, lightly oiled ovenproof dish (10cm deep), place a layer of lasagne. Top with a layer of the mince filling and a little white sauce then another layer of lasagne. Repeat two to three times, then add a thick layer of the spinach, red pepper and courgette, and top with a layer of pasta.
5. Cover with the remaining white sauce, sprinkle with cheese and bake for 45-60 minutes until the top is golden brown. Allow to rest for 10-15 minutes before serving with a mixed green salad.

Lamb tagine with lemon couscous

Save time and calories with this delicious adaptation of Morocco’s most famous dish.

• Serves: 4
• Preparation time: 10 minutes
• Cooking time: 15 minutes
• Per serving: 423 calories | 29g protein | 17g fat | 16g sat fat | 43g carbs | 6g fibre | 1g salt

Related: How many calories should I eat per day?

Ingredients:

• 400g lean leg of lamb steaks
• Dash of sunflower oil
• 1 red onion, sliced
• 1 yellow and 1 red pepper, chopped
• 3 cloves garlic, crushed
• 2 tsp cinnamon, 1 tsp turmeric,
• 1 tsp chilli
• 1 tsp ground ginger or 2.5cm ginger, grated
• Pinch of salt
• 1 x 240g can of chickpeas, drained
• 1 can of chopped tomatoes

For the couscous:

• 200g dried couscous
• 2 tsp cumin
• A pinch of salt and plenty of white pepper
• 50g dried apricots, chopped in strips
• Juice and grated zest of one lemon
• 1 tbsp extra virgin olive oil
• Large handful freshly-chopped parsley

Method:

1. Trim excess fat from the lamb and cut into strips. Add the sunflower oil to a pan and add the lamb, then the onion, and stir for two minutes. Add the peppers and cook for another five minutes, stirring regularly.
2. Add the garlic, cinnamon, turmeric, chilli, ginger and salt. Mix well, then add the tomatoes and chickpeas and bring to a gentle boil. Add a lid and simmer gently for 15 minutes, stirring occasionally.
3. Add the couscous, cumin, salt and pepper to a bowl and stir in 250ml of boiling water. Cover with a plate and leave for 10 minutes. Add the apricots, lemon juice and zest, olive oil and parsley, and fork through.

Turkey burgers recipe

Who says burgers have to be unhealthy? These are unprocessed and low fat – they’re brilliant for BBQs.

• Serves: 4
• Preparation time: 5 minutes
• Cooking time: 5 minutes
• Per serving: 331 calories | 33g protein | 8g fat | 1.5g sat fat | 32g carbs | 6.5g fibre | 1g salt

Related: How to read food product labels & packaging

Ingredients:

• 4 x 100g free-range turkey breast steaks
• Dash of sunflower oil
• 4 seeded baps, split open
• 150g mixed salad leaves
• 1 beefsteak tomato, sliced
• 4 small pinches of salt and pepper
• 1 small red onion, sliced

Method:

1. Brush the turkey with a little oil and place on the barbecue for one minute then turn 90o degrees and cook for another minute and a half. This gives a criss-cross effect. Turn the turkey over and repeat on the other side.
2. When the turkey is nearly cooked, open out the baps and toast the inside for 30 seconds on the barbecue.
3. Add the salad leaves and tomato slices, season with salt and pepper, place the turkey on top, add the sliced onions and enjoy!

Healthy chicken korma recipe

Skip the takeaway and try this creamy yet low-fat chicken curry – it’s really good for you.

• Serves: 2
• Preparation time: 10 minutes
• Cook time: 15–20 minutes
• Per serving: 445 calories | 20g protein | 20g fat | 3g sat fat | 9g carbs | 1g fibre | 0.6g salt

Related: 7 healthy cooking methods & best ingredient swaps

Ingredients:

• 6 tbsp natural yoghurt
• 1 heaped tsp turmeric
• 1 tsp ground cumin
• 1 tsp ground cinnamon
• 1 tsp ground coriander
• Good pinch white pepper
• 2-3cm peeled and finely grated fresh ginger
• 4 cloves garlic, crushed
• 2 skinless free-range chicken breast, cubed (350g approx)
• Dash of sunflower oil
• 1 medium onion, finely chopped
• 200ml vegetable or chicken stock
• 2-3 tbsp ground almonds
• 1 tbsp flaked toasted almonds
• Fresh coriander to garnish

Method:

1. Add two tablespoons of yoghurt to a bowl with the turmeric, cumin, cinnamon, coriander, pepper, ginger and garlic, mix well and leave to stand for a couple of minutes to infuse.
2. Stir the yoghurt mixture again, add the chicken, making sure it is well coated, then set aside.
3. Add the oil to a pan and cook the onion until soft and starting to brown, about five minutes.
4. Add the chicken and marinade to the pan and stir constantly for another five minutes. As soon as it starts to stick, add the stock, mix well and bring to a gentle simmer, add a lid and cook for another five to seven minutes, stirring occasionally.
5. Mix in the ground almonds and allow to cook for a further minute or two, stirring.
6. Remove from the heat, stir in the remaining yoghurt and serve with a sprinkling of toasted almonds, a little fresh coriander and some side dishes, such as mango chutney and chopped red onion and chillies.

Healing chicken soup recipe

This healing broth is packed with extra spices – it’s great for fighting winter colds and flu.

• Serves: 4
• Preparation time: 10 minutes
• Cooking time: 30 minutes
• Per serving: 124 calories | 11g protein | 4g fat | 10g carbs | 3g fibre | 2.2g salt | 0.6g sat fat

Ingredients:

• 1 white onion
• Dash of vegetable oil
• 1 stick celery
• 1 carrot
• 1 red pepper
• 1 leek
• 1 small red chilli
• 2cm fresh ginger
• 4-6 garlic cloves
• 1 skinless chicken breast
• 1 tbsp pearl barley
• 1 heaped tsp ground tumeric
• 2 organic chicken stock cubes
• 1 litre boiling water
• Dash of soy sauce

Method:

1. Chop the onion finely and add to a pan with a dash of vegetable oil, then cook gently for five minutes, stirring regularly.
2. Chop the stick of celery, a carrot, a red pepper and a leek; finely chop the small red chilli, 2cm fresh ginger root and crush four to six cloves of garlic, then add them all to the pan.
3. Slice the chicken breast into pieces and add it to the pan.
4. Now add the pearl barley, turmeric, stock cubes and boiling water. Mix well, bring to the boil, turn down the heat, add a lid and simmer gently for 25 minutes.
5. Add a dash of soy sauce and serve with a sprig of fresh herbs.

Healthy Southern-style chicken recipe

Satisfy your fast-food craving with this healthy and delicious baked alternative.

• Serves: 4
• Preparation time: 10 minutes
• Cooking time: 30 minutes
• Per serving: 253 calories | 43g protein | 8g fat | 2g sat fat | 2g carbs | 0.5g fibre | 0.9g salt

Ingredients:

• 1 tbsp wholemeal flour
• 2 heaped tsp paprika
• 1 heaped tsp turmeric
• 1 heaped tsp mixed spice
• 1 heaped tsp ground cumin
• 1 heaped tsp ground ginger
• 1 heaped tsp dried thyme
• Good pinch of salt
• 800g free-range chicken drumstick and thigh portions
• 2 tbsp lemon juice

Method:

1. Mix the flour, paprika, turmeric, mixed spice, cumin, ginger, thyme and salt together, making sure they’re mixed well and with no lumps.
2. Add the chicken to a bowl with the lemon juice and mix well so the meat is completely coated.
3. Toss the chicken in the spice mixture and make sure it’s well covered.
4. Lay out the pieces on a lightly oiled baking sheet, skin-side up and sprinkle any leftover spice mixture on top.
5. Roast in a pre-heated oven at 200°C/gas mark 6. After 10 minutes, turn the pieces over and turn again after another 10 minutes, cooking for 25 to 30 minutes in total.

Healthy beef burgers recipe

Follow this recipe for a lean and healthy burger.

• Makes: 4 burgers
• Prep time: 5 minutes, plus 20 in the fridge
• Cooking time: 8 minutes
• Per serving: 400 calories | 25g protein | 15g fat | 4g sat fat | 34g carbs | 8g fibre | 1.2g salt

Ingredients:

• 1 slice wholemeal bread
• Good pinch salt
• Good pinch white pepper
• 1–2 cloves crushed garlic (optional)
• 1 medium free-range egg
• 250g extra lean steak mince
• 50g carrot, finely grated
• 50g onion, finely grated
• 4 wholemeal buns, sliced in half
• 1 red onion, thinly sliced
• 2 tomatoes, sliced
• 1 little gem lettuce

Method:

1. Break the bread into a bowl with the salt, pepper and garlic. Add the egg, mix, allow to soak for a couple of minutes, then mix again.
2. Add the minced beef, carrot and onion. Mix well and divide the mixture into four.
3. Wet your hands and shape each portion into a round ball, then flatten it to about 2½cm thick into
   a burger shape. Cover and place in the fridge for at least 20 minutes.
4. Heat a griddle pan or BBQ, add the burger and leave to cook for three to four minutes. Then flip with a spatula and cook for another three to four minutes (turning a burger too soon may make it crumble).
5. Put the burger on one half of a wholemeal bun, top with slices of onion, tomato, and two or three lettuce leaves, and serve.

Chicken & sweet pepper fajitas recipe

This tweaked and tasty Mexican favourite now packs a healthy punch

• Makes: 8
• Preparation time: 15 minutes
• Cook time: 12 minutes
• Per serving: 276 calories | 17g protein | 7g fat | 2.5g sat fat | 34g carbs | 4g fibre | 1.2g salt

Ingredients:

• 2 boneless, skinless free-range chicken breasts, cut into strips (350g-400g approx)
• ½ tsp paprika
• 1 tbsp sunflower oil
• 1-2 red onions, cut into wedges
• 1 red and 1 yellow pepper, cut into strips
• 1 courgette, cut into strips
• 1 heaped tsp ground cumin
• 1 heaped tsp oregano
• 1 tsp chilli flakes (heaped if you like it hot)
• Good pinch of salt
• 2-3 tbsp water
• 8 wholemeal tortillas

For the salsa:

• 3–4 ripe tomatoes, chopped
• 1 large handful fresh coriander, roughly chopped
• Grated zest and juice of a lime

For the soured yoghurt:

• 4 heaped tbsp live Greek yoghurt
• 1 tbsp lemon juice

To serve:

• Shredded lettuce or mixed

Method:

1. Make the salsa and soured yoghurt, shred the lettuce and put to one side.
2. Mix the chicken with the paprika, add oil to a pan, add the chicken and cook for two minutes.
3. Add the onion, peppers and courgette and stir for another two minutes.
4. Add the cumin, oregano, chilli flakes and salt and carry on cooking for four to five minutes, stirring regularly.
5. Add the water to the pan, mix well and cover, then turn the heat down really low to keep it hot, adding a little more water if it starts sticking to the pan.
6. Meanwhile, warm the tortillas in a dry frying pan over a medium-low heat. Add the whole stack and turn them regularly, so each one gets a little time in contact with the hot pan.
7. Serve everything together and start building your fajitas.

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