Happier, Healthier, Tastier!

100 Recipes Under 600 Calories!

Courtney Black

• Publisher: Thorsons
• Year: 2022
• Print ISBN:
  9780008527570
• eBook ISBN:
  9780008527587
• Topic: Biological Sciences
• Subtopic: Mental Health & Wellbeing
• Index: Biological Sciences

Best-selling author and fitness icon, Courtney Black, is back with a bigger and better cookbook to fit seamlessly into your busy lifestyle.

Eat well, feel amazing, and enjoy all the foods you love – for life!

Courtney is back with her bigger and better-than-ever cookbook to help you live a life you love. Good nutrition is essential for feeling your best, but shouldn't mean you have to restrict flavours, food groups, or favourites.

In fewer than 600 calories you can enjoy:
Chorizo and Spinach Baked Eggs, Crispy Halloumi Fajitas, Zingy Chicken Tacos, Bang Bang Noodle Salad, Balsamic Red Onion and Goat's Cheese Pizza, Tandoori Salmon Burger, Baked Churros, Salted Peanut Bars and much more!

You will also find handy meal plans, store-cupboard staples, and go-to ingredients to make cooking and eating delicious, nutritious meals feel effortless, even on the busiest days.

Get ready to start living happier, healthier, and tastier!

Fakeaways

Crispy Duck Stir-fry

Guilt-free Prawn Toast

Sticky Asian Glazed Meatballs

Sriracha Popcorn Cauliflower

Beef Panang Curry

Peri-peri Chicken Wrap

Thai Chicken Burger

Sunrise Burger

Beef Yakitori Skewers

Pulled Pork Nachos

Fish-fillet Burger

Crispy Pork Souvlaki

Grilled Salmon-loaded Gyros

Chinese Char Siu Pork with Special Fried Rice

Loaded Hot Dogs

Melt-in-the-middle Fishcakes

Crispy Halloumi Fajitas

Creamy Prawn Laksa

Cheese and Onion Pasties

Tandoori Salmon Burger

Crispy Duck Stir-fry

Crispy duck is always one of the most popular choices on the menu in any Chinese restaurant … but, unfortunately, it’s usually loaded with fat and unwanted calories. My version tastes better than any takeaway and it’s much healthier, too, with lots of yummy vegetables.

SERVES 2

1 tsp Chinese five-spice powder

2 duck breasts, skin scored with a sharp knife in a criss-cross pattern

1 tsp vegetable oil

2 nests of egg noodles

1 red onion, roughly chopped

1 red pepper, deseeded and finely sliced

100g Tenderstem broccoli

2 garlic cloves, finely grated

1 red chilli, deseeded and finely sliced

2 tbsp hoisin sauce, mixed with 1 tbsp water

4 spring onions, trimmed and finely sliced

½ cucumber, halved lengthways, deseeded, then sliced into matchsticks

1 tbsp sesame seeds (optional)

Sea salt

Freshly ground black pepper

1. Preheat the oven to 200°C/180°C Fan/Gas 6.
2. Sprinkle the five-spice powder over the duck breasts and season with salt and pepper.
3. Heat the oil in a large non-stick frying pan or wok over a high heat and, once smoking, add the duck breasts skin-side down. Allow to fry for 4–5 minutes until the skin is brown and crisp, then flip and fry on the other side for a further minute.
4. Transfer the duck breasts to a lined baking tray, skin-side up, and cook in the oven for 5 minutes until they’re cooked through – pink is good!
5. While the duck breasts are roasting, cook the egg noodles in boiling water, according to the packet instructions.
6. Turn the heat to high under the pan you used for the duck (there should be residual oil in the pan). Stir-fry the red onion and red pepper until softened and lightly golden.
7. Add the Tenderstem broccoli and fry for a further 2–3 minutes, stirring frequently.
8. When the duck breasts are cooked, slice and add to the pan, along with the garlic and chilli, tossing everything together.
9. Pour in the hoisin sauce and water and add the spring onions. Toss everything to coat. Add the noodles and toss them through.
10. Serve with the cucumber on top and the sesame seeds sprinkled over (if using).

Per serving:

Carbs: 65.1g

Calories: 600

Fat: 23.5g

Protein: 29.5g

Guilt-free Prawn Toast

Prawn toast is always so delicious to order in, but the chances are it’s been deep-fried and loaded with fat and carbs. Luckily, I’ve come up with a guilt-free alternative, which is healthier and just as tasty, so you can continue to enjoy one of your favourite treats.

SERVES 2

165g raw king prawns

4 spring onions, 2 roughly chopped and 2 finely sliced

1 garlic clove

2 tsp minced ginger

1 tsp cornflour

1 egg, separated

½ tsp Chinese five-spice powder

1 tsp soy sauce

4 slices of white bread, crusts removed

3 tbsp sesame seeds

Low-calorie cooking spray

Chilli jam or sweet chilli sauce, to serve

1. Place the prawns, the chopped spring onions, garlic and ginger in a blender. Blitz, until finely minced – you don’t want a purée.
2. Transfer to a large bowl and stir in the cornflour, egg yolk, five-spice powder and soy sauce, until well combined.
3. Spread the praw...

Table of contents

• Title Page
• Copyright
• Note to Readers
• Contents
• Introduction
• Meal Plans
• Breakfast & Brunch
• 15 Minutes & Under
• Fakeaways
• Meal Prep Lunches
• Vegetarian & Vegan
• Entertaining
• Desserts
• Index
• Acknowledgements
• About the Publisher