- Place the tuna steaks in the dish
- Mix the remaining ingredients together in the jug or bowl
- Pour the mixture over the fish, place in the fridge and leave to marinate
for an hour
- Turn on the grill
- Remove the fish from the marinade and grill for 3 to 4 mins on
each side, basting with the remaining marinade during cooking
Points for style
Add some grated fresh ginger to the marinade if you like a little heat.
This is fast and filling – a few minutes preparation and on your plate in the time it takes to boil the rice.
Fresh ginger makes this special – choose a piece which feels moist and “bendy” the skin should be soft and easy to rub off.
Adding the stock and pineapple juice keeps the meat moist without added a lot of oil to the wok.
Calorie count
Approx 275 without rice
Kit you’ll need
225g lean pork fillet, sliced
2 tsp cornflour
2 tsp oil
3.5 cm length of fresh ginger, peeled and cut into strips
2 clove of garlic, crushed
½ a 240g tin of pineapple chunks with juice
1 large tomato, cut into wedges
splash of soy sauce
150 ml stock or water
Bowl
Knife
Measuring jug
Spoons
Wok or large shallow frying pan
Step by step instructions
- Place the meat and the cornflour in a bowl and toss to mix
- Heat the oil in the wok. Add the meat and cook with stirring until the meat has lost its pink colour
- Add the onion, garlic and ginger and continue to cook for 3 to 4 minutes until the meat has browned
- Add the pineapple chunks with juice, tomato, soy sauce and stock or water
- Reduce the heat and simmer for 5 to 10 minutes
- Serve with rice
Points for style
If you do not eat pork, simply substitute lean beef or chicken breast.
What are some good dinners for the summer. The weather is getting warm now and I don't really want to be in the kitchen and melting. Need some ideas of quick and easy food. I'm guessing a few salads will be on the menu. I'm not too bothered about how many cals, quick to prepare and tasty are more important considerations.
We had this last night - I posted it on my thread, and a couple of the guys suggested I should share it:
Make up a marianade of Soy Sauce, Honey and Whole Grain Mustard. Put in a bowl, add chicken breast, leave for a couple of hours, then grill
Halve some small tomatoes, the vine ones are nice, and slice (or quarter) a red onion. Put in a baking tray, sprinkle on a little brown sugar and balsamic vinegar, roast slowly for 40 mins to an hour
Chuck a few suger-snap peas in a bowl, add some water, microwave for 1 min on full power.
To serve, slice up the chicken breast, mix it up with some mixed salad leaves and the sugar snap peas, serve the roast tomatoes/onions on the side
This was just under 400 cals, and had only 2.5g of fat, plus, it was cheap - nearly all the ingrediants were from Aldi.
I always struggle to bulk when it's hot - it seems to ruin my appetite so it looks like it's about time to start a cut!
I've come up with two salad recipes - both under 450kcal which are low carb but taste good (was sooo tempted to put 'high in flavour' there!) and I've added the nutritional breakdown for them both:
Toast the pine nuts in a pan for a couple of minutes - don't let them catch and burn. Mix the oil and lemon juice together with the parmesan and a pinch of salt and pepper. Dress the spinach, add the chicken and pine nuts.
1 egg
1 tin/jar tuna in brine (182g), drained and flaked
100g green beans (trimmed)
1 handful baby leaf spinach
10 olives, pitted and halved
0.5 - 1 tspn dijon mustard
2 tspn red wine vinegar
15g walnut halves
Hardboil the egg (8-10 minutes depending how soft you like your yolk) - once it's done remove and place into a bowl of cold water (this stops a black ring forming around the yolk).
Mix together the mustard and vinegar to make a dressing
Boil the green beans for 4 minutes until just tender - while they're still hot, dress them with the mustard and vinegar and allow to cool.
Shell the egg and slice into quarters
Put the spinach on a plate, topped with the tuna flakes, olives, green beans, egg and walnuts scattered over.
