Eight small-portion recipes that are big on flavour from nutritionist Rob Hobson
THAI COD AND PRAWN RED CURRY WITH BROWN RICE
This is a no-fuss recipe in which all the main ingredients are added at once to save you time. It’s light, warming and full of bright flavours, with a creamy coconut base and tender seafood. The prawns and cod provide lean protein, while the veg and brown rice help round out the dish with fibre and essential nutrients.
SERVES 2
410 kcal
22g protein
4g fibre
1 tsp extra virgin olive oil
2 spring onions, thinly sliced (save some greens for garnish)
small handful of coriander, leaves and stalks chopped separately
1-2 tsp Thai red-curry paste
200ml coconut milk
80g fine green beans, halved
small head of pak choi, roughly chopped
125g cod fillet, cut into chunks
75g raw peeled king prawns, defrosted if frozen
juice of ¼ lime
1 tsp fish sauce
½ tsp brown sugar
180g cooked short-grain brown rice, to serve
1 Heat the olive oil in a nonstick saucepan set over a medium heat. Sauté the spring onions and chopped coriander stalks for 2 minutes.
2 Stir in the curry paste, add the coconut milk and bring to a simmer.
3 Add the green beans, pak choi, cod and prawns. Cover and simmer gently for about 5 minutes until the seafood is cooked through. For a less brothy curry, cook with the lid off.
4 Stir in the lime juice, fish sauce and brown sugar.
5 Serve with the brown rice, topped with the reserved spring onion greens and coriander leaves.
Tip This dish will last for up to 2 days in the fridge and 1 month in the freezer stored in an airtight container.
BAKED EGGS WITH SPICED CHICKPEAS AND GARLIC YOGURT
This dish is all about comfort without the heaviness. Baked eggs are a simple, satisfying source of quality protein, and the spiced chickpeas add fibre and flavour. The garlic yogurt brings everything together with a creamy, tangy flavour and dose of friendly bacteria. This is ideal for a quick lunch, light dinner or weekend breakfast.
SERVES 2
340 kcal
17g protein
8g fibre
2 tsp extra virgin olive oil
½ small onion, finely chopped
1 garlic clove, grated
½ tsp ground cumin
½ tsp smoked paprika
small handful of baby spinach, chopped
180g tinned chickpeas, rinsed and drained
200g tinned chopped tomatoes
2 medium eggs
sea salt and black pepper
For the garlic yogurt
2 tbsp natural yogurt
½ small garlic clove, crushed
small squeeze of lemon juice
sea salt and black pepper
1 Preheat the oven to 200C/180C fan/gas 6.
2 Heat the olive oil in a small ovenproof frying pan, add the onion and sauté for 3-5 minutes until soft. Add the garlic, cumin and paprika and cook for 1 minute.
3 Stir in the spinach, chickpeas and tomatoes and 1 tablespoon of water. Season well and simmer gently for 5-7 minutes until thickened.
4 Make two wells in the mixture and crack an egg into each one. Transfer the pan to the oven and bake for 8-10 minutes until the whites are set and the yolks still soft.
5 Meanwhile, mix the garlic yogurt ingredients in a small bowl and season with salt and pepper.
6 Serve the baked eggs hot, drizzled with the garlic yogurt.
Protein booster Add extra chickpeas or peas or sprinkle over some toasted pumpkin seeds.
STUFFED COURGETTES WITH HARISSA LAMB, FETA AND TOMATO SAUCE
This light, flavour-packed dish shows how stuffed vegetables can be a satisfying alternative to heavier options like rice or pasta. Courgettes make a great base for a gently spiced lamb filling, balanced with the sweetness of tomato and a touch of feta. It’s a nourishing meal that’s rich in taste but light on the stomach.
SERVES 2
379 kcal
25g protein
4.5g fibre
2 large courgettes (500g)
1 tsp extra virgin olive oil
200g lean lamb mince (10 per cent fat)
1 large garlic clove, finely chopped
1 tsp ground cumin
2 tsp rose harissa (or use regular harissa)
400g tin chopped tomatoes
1 tbsp flaked almonds
20g feta cheese, crumbled
1 tbsp chopped flat-leaf parsley
sea salt
mixed salad, to serve
1 Preheat the oven to 200C/ 180C fan/gas 6. Halve the courgettes lengthways and scoop out the soft inner flesh, leaving a ½ cm shell. Finely chop the scooped-out flesh and set aside.
2 Heat the olive oil in a nonstick saucepan over a medium heat. Add the lamb mince and chopped courgette flesh and cook for 5-6 minutes, breaking it up with a spoon, until lightly browned.
3 Stir in the garlic, cumin and 1 teaspoon of the harissa. Season with sea salt and cook for another 2 minutes.
4 Pour the chopped tomatoes into a baking dish and stir in the remaining teaspoon of harissa. Nestle the courgette shells into the sauce and fill each one with the lamb mixture.
5 Cover the dish loosely with foil and bake for 20 minutes. Remove the foil and roast for another 20-25 minutes, until the courgettes are tender and the sauce has thickened.
6 While the courgettes finish roasting, toast the flaked almonds in a dry pan over a medium heat for 2-3 minutes.
7 Just before serving, scatter the feta, parsley and toasted almonds over the stuffed courgettes. Serve with a small mixed salad.
Nutrient booster Add some finely chopped red pepper or sliced spinach to the chopped tomatoes. Top with pumpkin seeds.
LENTIL, CHICKEN AND ROAST CARROT PROTEIN BOWL
This high-protein bowl is a balanced, satisfying meal that’s ideal for lunch or dinner. Lentils provide a good source of plant protein and fibre, helping to support gut health and keep you feeling fuller for longer. Paired with colourful fruit and veggies it’s a great way to tick off several nutrition boxes in one dish.
SERVES 2
313 kcal
31g protein
6.6g fibre
200g carrots, peeled and cut diagonally into 1cm slices
2 tsp extra virgin olive oil
½ small red onion, finely chopped
½ tsp cumin seeds
120g cooked puy lentils
30g baby spinach, shredded
150g cooked chicken breast, sliced
2 tbsp Greek yogurt
small squeeze of lemon juice
chopped coriander or mint
2 tbsp pomegranate seeds
sea salt and black pepper
1 Preheat the oven to 200C/ 180C fan/gas 6. Toss the carrots with 1 teaspoon of the extra virgin olive oil and some sea salt and black pepper. Roast for 20-25 minutes until the carrots are tender and slightly golden.
2 When the carrots are cooked, heat the remaining olive oil in a nonstick frying pan and cook the onion with the cumin seeds for 2-3 minutes until soft and fragrant.
3 Add the roasted carrots, lentils and baby spinach and cook for 2 minutes until the spinach has wilted. Add the cooked chicken and a splash of water, then cook for another 2 minutes.
4 Mix the yogurt with the lemon juice and a pinch of salt.
5 Serve the lentil salad warm, topped with the yogurt drizzle, and fresh herbs and pomegranate seeds.
Tip This dish will keep in the fridge for 3 days. You can also swap the chicken for grilled halloumi, salmon or tofu, making this recipe a very flexible option.
CREAMY PARMESAN ORZO WITH WILTED GREENS, BEANS AND LEMON
Sometimes, you just need a bowl of something warm, creamy and deeply comforting – and that’s where this simple orzo dish comes in, although its rich, cheesy texture may feel a little heavy for some people on GLP-1 medications.
SERVES 2
340 kcal
20g protein
5g fibre
1 tsp extra virgin olive oil
6 cherry tomatoes
1 small garlic clove, finely chopped
75g orzo
300ml vegetable stock, warmed
large handful of baby spinach or Swiss chard/kale, hard stalks cut off, leaves shredded
60g tinned cannellini beans, rinsed and drained
40g grated parmesan cheese
zest of ½ large lemon, plus juice of ¼ lemon
2 tbsp Greek yogurt
sea salt and black pepper
1 Heat the olive oil in a nonstick saucepan over a medium heat. Add the cherry tomatoes and garlic and cook gently for 2 minutes.
2 Add in the orzo and cook for 1 minute, stirring to coat in the garlicky oil.
3 Gradually add the warm stock, stirring frequently, and cook for about 12 minutes or until the orzo is tender and most of the liquid is absorbed. Squash the tomatoes if they haven’t burst.
4 Add the greens and cannellini beans to the pan and cook for a final 2 minutes to allow the greens to wilt and the beans to soften.
5 Remove from the heat and stir in the parmesan, lemon zest, lemon juice and Greek yogurt. Season to taste with salt and pepper and serve warm.
Protein booster Top with a soft-boiled egg, swap the yogurt for skyr or stir in a spoonful of blended/mashed silken tofu.
CRUNCHY CHICKEN SALAD WITH LIME AND SESAME DRESSING
Bright, crunchy veg, soft avocado and tender chicken come together with a punchy lime and sesame dressing that really lifts it. It’s quick to make, full of texture and works well for lunch or a light dinner. It is especially good if you have leftover roast chicken to use up.
SERVES 2
300 kcal
20g protein
6g fibre
150g cooked chicken breast, shredded
1 small carrot, peeled, grated or julienned
6cm piece of cucumber (80g), halved, deseeded and thinly sliced diagonally
50g red cabbage, shredded
½ small avocado (80g), diced
2 spring onions, thinly sliced
1 tbsp chopped coriander
1 tbsp chopped mint
1 tbsp sesame seeds, toasted
For the salad dressing
1 tbsp light soy sauce
1 tsp runny honey
1 tsp sesame oil
juice of ½ lime
2cm piece of fresh ginger, peeled and grated
1 For the salad dressing, whisk all the ingredients together in a small bowl.
2 For the salad, combine the chicken, carrot, cucumber, cabbage, avocado, spring onions, coriander and mint in a bowl. Pour over the dressing and toss gently to coat.
3 Sprinkle the salad with the toasted sesame seeds and serve immediately.
Nutrient booster Add thinly sliced red pepper, leftover cooked quinoa or puy lentils.
MORE NEW YEAR INSPIRATION
Rob’s Low Appetite Cook Book, with photographs by Andrew Burton, is published by Thorsons, £18.99. To order a copy for £16.14 until 25 January, go to mailshop.co.uk/books or call 020 3176 2937. Free UK delivery on orders over £25.
