Three tasty recipes from Tom Kerridge’s new low-calorie diet book Lose Weight For Good. Read Kerridge’s interview with iweekend here.
SHAKSHUKA BREAKFAST EGGS
Serves 2
Calories: 375 per serving
Ingredients
1tsp light olive oil
1 red onion, finely sliced
1 large red pepper, cored,
deseeded and diced
4 garlic cloves, finely sliced
1tsp ground cumin
1½tsp ground cinnamon
2tsp hot smoked paprika
A pinch of flaky sea salt
2 x 400g tins chopped tomatoes
4 medium free-range eggs
50g half-fat feta
A handful of coriander leaves,
roughly chopped
Freshly ground black pepper
Method
These easy Moroccan-style eggs, poached in a tomato sauce, have become hugely popular. Make them and you’ll be the most fashionable dieter in the country.
Heat the oil in a medium, non-stick frying pan (the sort that has a lid) over a high heat. Add the onion and cook for two minutes, then add the pepper and garlic and cook for a further four minutes. If the veg begins to stick, add a splash of water to the pan.
Stir in the cumin, cinnamon, paprika and salt and cook, stirring, for about 30 seconds, until the spices become fragrant.
Tip in the tinned tomatoes, stir to combine and lower the heat.
Simmer for 10-15 minutes until the sauce thickens slightly. Make four wells in the tomato sauce for your eggs to sit in. Crack an egg into each well and place a lid on top of the frying pan.
Leave the eggs to cook for five minutes or until the whites are just set.
Crumble the feta over the surface and finish the dish with the chopped coriander and a grinding of pepper.
Serve straight from the pan.
ONE-POT THAI GREEN CHICKEN CURRY
Serves 4
Calories: 455 per serving
Ingredients
750g skinless chicken crown,
pre-poached in 500ml fresh chicken stock
and 500ml water and cooled
1tbsp vegetable oil
3 onions, cut into large dice
6 garlic cloves, finely chopped
7½cm piece of ginger, julienned
4tbsp Thai green curry paste (80g)
700ml fresh chicken stock
100ml full-fat coconut milk
1tbsp fish sauce
1tbsp oyster sauce
4 Kaffir lime leaves, finely sliced
2 large green peppers, cored,
deseeded and cut into large dice
200g green beans, trimmed and halved
2 courgettes, cut into large dice
225g tin bamboo shoots, drained
3 heaped tbsp cornflour, mixed
to a paste with 3tbsp water
Chopped coriander to finish (optional)
Method
Have the poached chicken crown ready. Heat the oil in a large, non-stick saucepan. When hot, add the onions and cook for 10 minutes or until softened, adding a splash of water if they start to brown.
Toss in the garlic and ginger and sauté for two to three minutes, then stir in the curry paste and cook, stirring frequently, for two minutes or until fragrant.
Add the chicken stock, coconut milk, fish sauce, oyster sauce and lime leaves. Bring to the boil and let the stock simmer for
five minutes then toss in the peppers, green beans and courgettes, and cook for another five minutes. Add the diced chicken and bamboo shoots, then stir in the cornflour paste. Cook, stirring, for a couple of minutes until the liquor thickens.
Serve the curry in warmed big bowls, scattered with coriander if you like.
BAKED COD WITH BEANS, COURGETTES AND CHORIZO
Serves 2
Calories: 535 per serving
Ingredients
2tsp flaky sea salt
1tsp hot smoked paprika
2 cod fillets (200g each)
450g courgettes, cut into chunks
4 garlic cloves, thickly sliced
200ml fresh fish stock
1tsp dried oregano
Olive oil spray
400g tin butterbeans, rinsed and drained
200g cherry tomatoes,on the vine
40g pitted green olives
8 chorizo slices
Finely grated zest and juice of 1 lemon
Sea salt and freshly ground black pepper
Flat-leaf parsley, finely chopped, to finish
Method
Mix the flaky salt with half the paprika and sprinkle on both sides of the cod fillets. Place them on a plate, cover with cling film and refrigerate for one to two hours.
Preheat the oven to fan 180°C/Gas 4. Line a roasting tin with baking parchment.
Place the courgettes in the roasting tin. Add the garlic and pour on half of the fish stock. Sprinkle with the oregano and some salt and pepper. Add 25-30 sprays of oil. Cook on the middle shelf of the oven for 15 minutes.
Remove the fish from the fridge, wash off the salt and pat dry with kitchen paper.
Take the tray from the oven and mix through the butterbeans. Nestle the fish into the mix, along with the cherry tomatoes and olives. Pour on the rest of the stock. Lay the chorizo slices on the cod fillets.
Sprinkle the lemon zest and juice and the remaining smoked paprika over everything and season with salt and pepper.
Spray another 20 sprays of oil over the surface and bake in the oven for 12 minutes, until the fish is just cooked. Sprinkle with parsley and serve.
Lose Weight for Good by Tom Kerridge (Absolute, £22) is out now. Photography by Cristian Barnett
