Pinch of Nom stars reveal their favourite lunch recipes that are delicious and healthy

FOOD bloggers Kay Featherstone and Kate Allinson’s latest book, Comfort Food, has 100 slimming recipes and includes dishes that are delicious yet healthy.

In day two of our exclusive 3-day series, Natasha Harding serves up a selection of sides, snacks and light meals.

• Extracted from Pinch Of Nom Comfort Food: 100 Slimming, Satisfying Recipes, by Kay Featherstone and Kate Allinson (Bluebird, £20), out December 9. Photography: Mike English.

TACOS

SERVES four

Per serving: 326 Kcal / 35g carbs

YOU NEED:

For the taco mix:

• Low-calorie cooking spray
• 1 onion, peeled and diced
• 1 red pepper, deseeded and diced
• 250g 5%-fat minced beef
• 2 garlic cloves, peeled and crushed
• ½ tsp onion granules
• ½ tsp dried oregano
• ½ tsp ground cumin
• ½ tsp sweet smoked paprika
• 1 very low-salt beef stock cube
• 150ml boiling water
• Juice of ½ lime
• 50g lightly salted tortilla chips
• 10g reduced-fat Cheddar, finely grated

For the salsa:

• 1 tomato, diced
• 1 spring onion, trimmed and thinly sliced
• juice of ½ lime
• 4g fresh coriander, chopped

To serve:

• 4 low-calorie soft tortilla wraps
• 40g reduced-fat mature Cheddar, grated
• 30g crisp lettuce, shredded

METHOD:

1. Spray a frying pan with low-calorie cooking spray and place over a medium heat. Add the onion and pepper and fry for 2 minutes until softened, then add the minced beef and fry for 3 minutes until browned all over.
2. Add the garlic, onion granules, dried oregano, ground cumin and paprika then cook for a further 2 minutes. Crumble in the stock cube and pour in the boiling water. Reduce the heat and let the mixture bubble for 5 minutes, until the meat is coated in a rich beefy sauce. Stir in the lime juice.
3. While the beef is cooking, spread out the tortilla chips on a baking tray and cover with the finely grated Cheddar. Pop under a hot grill for a few minutes until the cheese has melted, then set to one side.
4. Combine the salsa ingredients in a small bowl and stir until everything is coated in the lime juice. Now you are ready to assemble. Fold a tortilla wrap into a cone shape and spoon some of the beef mixture into it, then add a layer of cheesy nachos down one side of the wrap.
5. Sprinkle some of the grated Cheddar on top of the beef and add some lettuce. Repeat with the other three tortillas.
6. Finish the tachos with some of the salsa and serve.

COWBOY FRIES

SERVES four

Per serving: 364 Kcal / 50g carbs

Pinch of Nom

When the fries are golden and cooked through, remove from the oven and top with the beans, grated cheese and bacon pieces[/caption]

YOU NEED:

• 700g potatoes
• Low-calorie cooking spray
• 3 unsmoked bacon medallions Sea salt and freshly ground black pepper
• For the topping:
• ½ onion, peeled and diced
• 1 tsp garlic granules
• 1 tbsp BBQ seasoning
• 1 tsp English mustard powder
• ½ tsp smoked sweet paprika
• 1 x 400g tin chopped tomatoes
• 1 tbsp balsamic vinegar
• 2 tbsp Henderson’s relish or Worcestershire sauce
• 1 tsp granulated sweetener
• 1 x 400g tin butter beans, drained and rinsed
• 80g reduced-fat mature Cheddar, grated

To accompany (optional):

• 75g mixed salad (+ 15 kcal per serving)

METHOD:

1. Preheat the oven to 200C/fan 180C/gas mark 6. Cut the potatoes into fries 1cm (½in) thick. (We like the skin left on, but you can peel them if you prefer.)
2. Scatter over a baking tray, spray with low-calorie cooking spray and season with a little salt and pepper, then bake in the oven for 45 minutes, turning them halfway through and giving the tray a shake.
3. Pop the bacon medallions on another baking tray and cook in the oven with the fries for 10-12 minutes, or longer if you like your bacon crispy.
4. Remove and cut into small pieces. Set aside for later. While the fries are cooking, make your topping. Spray a frying pan with low-calorie cooking spray and place over a medium heat. Add the onion and saute for 5 minutes until soft, then add the garlic granules, BBQ seasoning, mustard powder and smoked paprika. Cook for 1 minute.
5. Add the tomatoes, balsamic vinegar, the Henderson’s relish or Worcestershire sauce and the sweetener, then bring to a simmer and cook for 10 minutes. Stir in the butter beans and cook for a further 10 minutes.
6. When the fries are golden and cooked through, remove from the oven and top with the beans, grated cheese and bacon pieces. Return to the oven for 10-15 minutes until the cheese is melted and gooey. Serve with your choice of accompaniment.

CHEESE AND ONION MASH

SERVES four

Per serving: 252 Kcal / 40g carbs

Pinch of Nom

Place under the hot grill for 3-4 minutes until the cheese is melted and golden[/caption]

YOU NEED:

• 750g potatoes, peeled and cut into chunks
• Low-calorie cooking spray
• 2 red onions, peeled and thinly sliced
• 1 tsp balsamic vinegar
• 80g reduced-fat mature Cheddar, grated
• Sea salt and freshly ground black pepper

METHOD:

1. Put the potatoes in a saucepan with enough water to cover, add a pinch of salt and bring to the boil. Cook for 15-20 minutes until soft. While the potatoes are cooking, cook the onions.
2. Spray a frying pan with low-calorie cooking spray, place over a low heat, add the onions and saute for about 10 minutes until soft and starting to brown. Add a pinch of salt and the balsamic vinegar towards the end of cooking.
3. Preheat your grill. When the potatoes are cooked, drain and mash them.
4. Stir in the cooked onions and three-quarters of the grated cheese. Taste and season with salt and pepper.
5. Pile the mashed potato into an ovenproof dish and sprinkle over the rest of the cheese. Place under the hot grill for 3-4 minutes until the cheese is melted and golden.
6. Serve with your choice of accompaniment.

CREAMY CHICKEN SOUP

SERVES four

Per serving: 172 Kcal / 26g carbs

Pinch of Nom

Stir in the shredded chicken, season to taste with salt and pepper and serve[/caption]

YOU NEED:

• Low-calorie cooking spray
• 2 onions, peeled and roughly sliced
• 3 garlic cloves, peeled and crushed
• 1 celery stick, roughly chopped
• 2 skinless, boneless chicken thighs (visible fat removed) – about 150g in total
• 1 large potato (about 400g), peeled and cut into 2cm (¾in) chunks
• 1.2 litres chicken stock (2 very low-salt chicken stock cubes dissolved in 1.2 litres boiling water)
• 1 tbsp white wine vinegar
• 2 bay leaves
• ½ tsp dried thyme
• ½ tsp dried tarragon
• 1 small head of cauliflower, florets only
• Sea salt and freshly ground black pepper

METHOD:

1. Spray a large saucepan with low-calorie cooking spray and place over a medium heat. Add the onions, garlic and celery and cook gently for 5 minutes, until the onions begin to soften, then add the rest of the ingredients to the saucepan and give it a stir.
2. Bring to the boil, turn down the heat to a simmer and place the lid on the pan. Cook for 35-40 minutes, until the potatoes are tender and the chicken is cooked through.
3. Take the pan off the heat, remove the bay leaves and discard. Transfer the chicken thighs to a bowl and shred the meat with two forks.
4. Using a stick blender in the pan, or a food processor, blend the rest of the ingredients until the soup is smooth. Stir in the shredded chicken, season to taste with salt and pepper and serve.