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Healthy Recipes

4 dinner bowl recipes all under 600 calories

Struggling to losing weight? it might be time to ditch the plate. These delicious dinner bowl recipes from new book 100 Weight Loss Bowls: Build Your Own Calorie-Controlled Diet Plan  are all under 600 calories and will help you keep the taste while sticking to your healthy lifestyle

According to psychologist Brian Wansink (author of Mindless Eating: Why We Eat More Than We Think) oversized crockery encourages us consume larger portions. A simple trick to feeling fuller but eating less is using a bowl to eat your food. Bowls aren’t a revolutionary new crockery piece, we regularly use them for soups and breakfast. However, increasing globalisation and multiculturalism has meant that we have adopted many food habits from different places in the world. In many other continents bowls are used to serve main meals and we too are now starting to put foods that don’t typically go in bowls into bowls. The examples are abundant – breakfast bowls, burrito bowls, Buddha bowls, smoothie bowls, broth bowls, and to be honest whatever you can think of bowls. With the help of new book 100 Weight Loss Bowls: Build Your Own Calorie-Controlled Diet Plan we bring you four delicious and healthy dinner bowl recipes all under 600 calories.

 

Korean beef & rice with pickled red cabbage 

Korean Beef Red Cabbage, 5 bowls of goodness that will help you drop off the pounds, by Healthista.com

UNDER 600 CALORIES | Dairy Free.

Diverse colours and textures surround umami-filled beef and red cabbage in this feast for the eyes and the appetite.

PREP: 20 MIN    COOKING TIME: 20 MIN

Ingredients 

  • 125g (41⁄2oz) sirloin steak, fat removed
  • 2 tsp rice vinegar
  • pinch of chilli flakes
  • 1⁄4 tsp honey
  • 20g (3⁄4oz) red cabbage, shredded
  • 4 stalks tenderstem broccoli
  • 70g (2¼oz) carrot, sliced into strips
  • 8 stalks of ruby or regular chard
  • 90g (3oz) cooked quinoa and wholegrain rice mix
  • pinch of black sesame seeds
  • a few coriander leaves (optional)
  • lime wedges (optional)

For the marinade

  • 1 tsp sesame oil
  • 2 tsp dark soy sauce
  • 1 tsp rice vinegar
  • 1⁄4 tsp peeled and grated fresh root ginger
  • 1⁄4 tsp grated garlic
  • juice of 1⁄4 lime
  • pinch of chilli flakes
  • sea salt and freshly ground black pepper

The Prep

  • Make the marinade by mixing the sesame oil, dark soy sauce, rice vinegar, ginger, garlic, lime juice, and chilli flakes in a bowl, seasoning with salt and pepper to taste. Add the steak to the bowl and marinate for 10 minutes.
  • Meanwhile, mix the rice vinegar, chilli flakes, and honey in a bowl, then add the red cabbage. Season with some salt and pepper, toss, and set aside.
  • Heat a griddle pan over a high heat and add the steak and marinade. Cook on both sides until done to your liking, then allow to rest for 5–10 minutes. Slice it into strips.
  • Steam the broccoli for 2 minutes, then add the carrot and steam for 2 more minutes. Add the chard and steam for another 1–2 minutes or until all the vegetables are tender but still retain a bite to them.
  • Spoon the quinoa and wholegrain rice mix into a serving bowl, then add the steak, steamed vegetables, and red cabbage. Scatter over the black sesame seeds, coriander leaves (if using), and add the lime wedges (if using), to squeeze over the bowl.

The Build

  • Start with quinoa and wholegrain rice mix
  • Add in steak, steamed vegetables, and red cabbage
  • Finish with black sesame seeds, coriander leaves, and lime wedges

Nutrition per Serving

  • Calories 562
  • Total fat 18g
  • Saturated fat 4g
  • Cholesterol 64mg
  • Sodium 887mg
  • Carbohydrates 53g
  • Dietary fibre 11.5g
  • Sugars 11g
  • Protein 41.5g

 

Mackerel & curried rice with soft-boiled egg    

Rice Mackrel, 5 bowls of goodness that will help you drop off the pounds, by Healthista.com

UNDER 400 CALORIES | Dairy Free and Gluten Free.

This is a deconstructed kedgeree, an Anglo-Indian fish dish that’s full of gutsy tastes and ideal for a brunch.

PREP: 10 MIN    COOKING TIME: 30 MIN

Ingredients 

  • 45g (1½oz) quick-cook brown rice
  • 2 tsp medium curry powder
  • sea salt and freshly ground black pepper
  • 2 tomatoes, halved, seeds removed, and flesh chopped
  • 1 tsp rice vinegar
  • 2 tbsp peas, defrosted if frozen
  • handful of flat-leaf parsley, finely chopped
  • 60g (2oz) smoked mackerel, skinned and roughly flaked
  • 1 egg
  • 1⁄4 green chilli, finely sliced (optional)
  • a few coriander leaves (optional)
  • lemon wedge (optional)

Method

  • Put the rice, curry powder, and 120ml (4fl oz) of water in a saucepan, then season with salt and pepper. Cover and cook for 20–30 minutes, or until the rice is tender and all the water has been absorbed. Set aside, leaving the lid on.
  • Mix the tomatoes and rice vinegar in a bowl, season with salt and pepper to taste and set aside.
  • Add half the peas and all the flat-leaf parsley to the rice and combine well.
  • Meanwhile, put the egg into a saucepan with enough cold water to cover, bring to the boil, and cook for 5 minutes, then drain, and place in cold water. Once the egg is cool enough to handle, peel, and halve it.
  • Transfer the curried rice to a serving bowl, then add the mackerel, the remaining 1 tbsp of peas, the egg, and the tomatoes. Sprinkle with the green chilli and coriander leaves (if using) and add the lemon wedge (if using), to squeeze over the bowl.

The Build

  • Start with curried rice mixture
  • Add in mackerel, peas, egg, and tomatoes
  • Finish with green chilli, coriander leaves, and lemon wedge

Nutrition per Serving

  • Calories 357
  • Total fat 9g
  • Saturated fat 2g
  • Cholesterol 220mg
  • Sodium 142mg
  • Carbohydrates 48g
  • Dietary fibre 8g
  • Sugars 8g
  • Protein 17g

 

Poached lemongrass chicken with shiitake mushrooms

Lemongrass Chicken, 5 bowls of goodness that will help you drop off the pounds, by Healthista.com

Under 300 calories| Dairy Free, Gluten Free

Poaching is a healthy cooking method that gives tender, juicy meat; great with earthy vegetables and sprightly herbs.

PREP: 15 MIN COOK: 25 MIN

Ingredients 

  • 125g (41⁄2oz) skinless chicken breast sea salt and freshly ground black pepper
  • 120ml (4fl oz) reduced-fat coconut milk
  • 1⁄2 lemongrass stalk, outer layer discarded
  • 1 bay leaf (optional)
  • 20g (¾oz) pak choi, leaves separated
  • 1 tsp sesame seeds
  • 3 shiitake mushrooms
  • handful of coriander leaves, half chopped, the rest left whole
  • lime wedges (optional)

For the dressing

  • 1 tsp mirin
  • 1⁄2 tsp honey
  • 1⁄2 tsp red chilli, finely chopped

The Prep

  1. Meanwhile, make the dressing by mixing the mirin, honey, and red chilli in a bowl, seasoning with salt. Set aside.
  2. Place the chicken breast in a saucepan with salt and pepper. Pour in the coconut milk and 120ml (4fl oz) of water, then add the lemongrass and bay leaf (if using). Bring to just below the boil, then reduce the heat to a gentle simmer. Cover and cook for 15 minutes, or until the juices from the chicken run clear when it is pierced with a sharp knife. Remove the chicken from the liquid with a slotted spoon, and discard the liquid and aromatics.
  3. Steam the pak choi for 3 minutes or until tender. Set aside.
  4. Place the sesame seeds in a small frying pan over a medium-low heat and cook, stirring, until they turn a shade darker and smell toasted. Tip out on to a plate.
  5. Place a non-stick frying pan over a high heat. When hot, add the shiitake, dry-frying for 3–4 minutes or until tender.
  6. Slice the chicken and put it in a serving bowl with the pak choi and mushrooms. Scatter over the chopped and whole coriander leaves, and dressing, sprinkle with the sesame seeds, then add the lime wedges (if using) to squeeze over.

The Build

  • Start with chicken, pak choi, and mushrooms
  • Add in coriander leaves and mirin dressing
  • Finish with sesame seeds and lime wedges

Nutrition per Serving

  • Calories 295
  • Total fat 12g
  • Saturated fat 7g
  • Cholesterol 87mg
  • Sodium 137mg
  • Carbohydrates 8g
  • Dietary fi bre 4g
  • Sugars 6g
  • Protein 35g

 

Vermicelli rice noodles with wasabi dressing

Vermicelli Noodles, 5 bowls of goodness that will help you drop off the pounds, by Healthista.com

Under 300 calories| Dairy free, Gluten free, Vegab

There’s a real blast of flavour in every mouthful of this dish, thanks to the zingy lime and hot wasabi.

PREP: 15 MIN  COOK: NONE

Ingredients 

  • 70 (2¼oz) dried vermicelli rice noodles
  • 75g (2½oz) sugar snap peas, finely sliced lengthways
  • 4 radishes, finely sliced finely grated zest of 1⁄2 lime, plus
  • 1⁄2 lime, peeled, segmented, and chopped
  • 1 tbsp shelled unsalted pistachios, roughly chopped
  • a few basil leaves (optional)
  • handful of coriander leaves (optional)
  • lime wedges (optional)

For the dressing

  • 30g (1oz) spinach leaves
  • 3 tbsp silken tofu
  • 1 garlic clove, halved
  • juice of 1⁄2 lemon
  • sea salt and freshly ground black pepper
  • 1–2 tsp wasabi, to taste

The Prep

  1. Put the vermicelli rice noodles in a bowl and cover with boiling water. Leave for 5 minutes (or according to the packet instructions), then drain, and set aside.
  2. Meanwhile, make the dressing by putting the spinach leaves in a food processor and blending until chopped. Spoon in the silken tofu, add the garlic, lemon juice, and salt and pepper to taste, and blend again. Add the wasabi a little at a time, tasting and adding more wasabi or seasoning as needed, and blend until puréed. Spoon the dressing into a bowl. (This makes 4 servings. Store the extra servings in an airtight container in the fridge for up to 3 days.)
  3. Mix the sugar snap peas, radishes, and lime zest in a bowl, season with salt and pepper, then toss with a little of the wasabi dressing.
  4. Transfer the noodles to a serving bowl, then add the lime segments. Spoon in the sugar snap peas mixture and the remaining dressing, then sprinkle with the pistachios, basil, and coriander leaves (if using), and add the lime wedges (if using), to squeeze over the bowl.

The Build

  • Start with rice noodles and dressing
  • Add in sugar snap peas mixture and wasabi dressing
  • Finish with pistachios, basil and coriander leaves, and lime wedges

Nutrition per Serving

    • Calories 137
    • Total fat 5g
    • Saturated fat 0.7g
    • Cholesterol 0mg
    • Sodium 12mg
    • Carbohydrates 16g
    • Dietary fi bre 1.5g
    • Sugars 5g
    • Protein 6g

100 Weight Loss Bowls by Heather Whinney. DK, £12.99. DK.com

The only recipe book you need to create good bowl food that’s low in calories and high in flavour. Choose from 100 colour-coded healthy bowl recipes for tasty meals under 300, under 400, and under 600 calories. Every recipe is clearly labelled to show you whether it’s vegetarian, vegan, dairy-free or gluten-free. Supercharge your nutrition and enjoy the latest delicious bowl food trends such as pho, grain, smoothie, rice, poke, acai, and Buddha bowls, suitable for every lifestyle.

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