Make Your Treats Healthy

7 OCT2010

We all look forward to our treat meals but often feel slightly guilty afterwards! Here are some delicious runner-friendly meals that taste great and you can have whenever you like ...

Fish and Chips

Ingredients (serves 4)

• 4 salmon fillets
• 4 tablespoons of pesto
• Crumbs of 3 slices of wholemeal bread
• 1 tablespoon thyme
• 2 tablespoons olive oil
• 2 potatoes
• Chilli powder or other herb/spice for the wedges
• Spray oil

How to do it

1. Lay out the salmon fillets and spread a tablespoon of pesto on each one.
2. Mix the breadcrumbs, olive oil and thyme in a bowl and press some of this mixture onto each of the pesto covered salmon fillets.
3. Cut up the potatoes into thin strips, lay out on a roasting pan, spray with oil and sprinkle with spices or herbs.
4. Put potatoes in oven at 180 degrees (fan) for about 35-40 minutes
5. For the last 20-25 minutes, put the salmon on over at the same temperature.

Why?

The salmon provides omega 3 fats proved to improve cholesterol and heart health. This recipe is also much lower in saturated fat and higher in mono-unsaturates which are better for your heart and sugar levels.

Home Made Chicken Curry

Instead of a curry take-a-way, how about a home made chicken curry:

Ingredients (serves 4)

• 3 tablespoons olive oil
• 1 onion - finely chopped
• 4 tablespoons curry paste
• 4 chicken breasts, cut into small pieces
• 1 x 400g tin chopped tomatoes
• 250g broccoli broken into small florets
• 100ml coconut milk (leave this bit out if you're really working hard to save calories)

How to do it

1. Heat the oil in a deep non-stick saucepan. Add the onion and cook for 3 minutes until soft. Add the curry paste and cook, stirring for 1 minute.
2. Add the chicken, tomatoes, broccoli and coconut milk. Bring to the boil, then reduce the heat, cover and cook over a low heat for 15-20 mins
3. Serve with basmati rice

Why?

By making a curry at home, you are in control of the ingredients, can increase the vegetables while keeping the added fat minimal.

Better Than Lasagne

This spicy pasta dish has all the warmth and taste of the classic Italian dish but without the guilt.

Ingredients (serves 4)

• 1 tin chopped tomatoes
• 1/3 tube tomato puree
• 2 -3 cloves garlic, chopped
• Chilli powder (as much as you can handle!)
• 4 tablespoons capers
• 2 tins of anchovies, chopped
• Spray oil
• 2 handfuls of stoned, halved olives

How to do it

1. Gently fry the garlic
2. Add all the other ingredients to the pan, bring to the boil and simmer for 30-40 minutes
3. Freeze into portions or serve with wholemeal pasta

Why?

This recipe is low in fat and a great runner's meal as it is also high in carbohydrate. Unlike a lasagne, there is no creamy sauce or cheese which decreases the calories and fat.

article by Nathalie Jones (www.nathalie-jones.co.uk)