300 Calorie Meal In 30 Minutes? Try This Quick Healthy Delicious Recipe

14 March 2014 by

[Food photography courtesy of Anders Schønnemann]

The early pioneers who brought you Pret a Manger are also the creative face behind famous Asian-inspired brand itsu. They opened their first (award-winning!) restaurant on Brompton Cross, Chelsea, London in 1997 bringing light, green food that was good for you, to the masses. Their 'eat beautiful' menus celebrate flavours of the Far East, which are high in nutrients whilst refreshingly low in calories and saturated fats.

Their brand new cookbook is packed full of delicious recipes for health and happiness. Every recipe is under 300 calories and can be made in under 30 minutes. Complete with a section on 'How to eat the itsu way', a glossary of terms & ingredients as well as a guide to store cupboard essentials; this book has everything you could want to get you bikini-ready in no time!

[Food photography courtesy of Anders Schønnemann]

Grilled asparagus with miso hollandaise & poached egg

The Japanese diet contains relatively little dairy produce, but still includes the occasional rich sauce. Miso hollandaise is made without butter, but has all the creamy richness of the French classic. For a more substantial meal, serve the asparagus on a bed of Japanese-style rice as a vegetarian main course.

Serves 2

300g asparagus

2 tsp light oil, such as groundnut, for drizzling

pinch of salt

2 free-range eggs

1 tbsp furikake or sesame seeds, preferably toasted, and/or shredded nori, to serve (optional)

1 quantity Miso Hollandaise (see recipe below)

black pepper

• 238 calories (plus 34 calories if sesame seeds included; nori negligible) • 2.2g saturated fat (plus 0.6g if sesame seeds included;nori 0g)

1 Heat the grill to its highest setting.

2 Snap off and discard the woody ends of the asparagus. Laythe asparagus on a baking sheet and drizzle the oil over it. Sprinkle with the salt and toss well to coat.

3 Grill for 8 minutes, checking the spears halfway through the cooking time and giving them a shake so they cook evenly.

4 Poach the eggs in boiling water for 3 minutes so that the white is set but the yolk runny.

5 Place the asparagus on serving plates and put an egg on t op of each serving. Sprinkle with the seeds and/or nori (if using), season with black pepper and offer the miso hollandaise alongside.

Miso Hollandaise

Serves 2 with a main course

4 tbsp soft/silken tofu

2 tsp soy sauce

4 tbsp miso paste

2 tsp rice vinegar

3 tsp lemon juice

black pepper

1 Put all the ingredients into a bowl or blender and whizz to make a smooth sauce.

2 Use immediately, or store in a screwtop jar in the fridge until needed.

By Victoria Grier

Twitter @VicGrier

 

 


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