- 2 onions, chopped
Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…
- 2 garlic cloves, crushed
- 1 Cal cooking spray, for frying
- 2 x 400g cans chickpeas, drained
- 100g fresh brown breadcrumbs
- 1 large egg
The ultimate convenience food, eggs are powerhouses of nutrition packed with protein and a…
- 2 tsp ground cumin
- 2 tsp ground coriander
- zest 1 lemon, 1 tbsp juice, plus extra wedges to serve
Oval in shape with a pronouced bulge on one end, lemons are one of the most versatile…
- 85g baby spinach
- toasted pitta breads, to serve
- 175g fat-free natural or Greek yogurt, to serve
- pickled chillies or jalapeños (optional), to serve
For the carrot & tomato salad
- 200g carrots, coarsely grated
The carrot, with its distinctive bright orange colour, is one of the most versatile root…
- 200g tomatoes, diced
A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…
- ½ red onion, finely chopped
- 2 tbsp red wine vinegar
- 1 tsp sugar
Honey and syrups made from concentrated fruit juice were the earliest known sweeteners. Today,…
Soften the onions and garlic with a few sprays of 1 Cal cooking spray and a splash of water in a non-stick pan. Once really soft, tip into a food processor with the chickpeas, breadcrumbs, egg, spices, lemon zest and juice, and plenty of seasoning. Pulse until fairly smooth, then add 30g of the spinach and pulse until finely chopped. Shape the mixture into 12 sausage-shaped koftas and put on a baking-parchment-lined baking tray. Chill while you heat oven to 200C/180C fan/gas 6.
Spray the koftas a few times more with cooking spray, then bake for 20-25 mins until crisp and golden.
Meanwhile, mix together all the carrot salad ingredients with some seasoning. Put the remaining spinach in a bowl and warm the pittas following pack instructions.
Serve the koftas with warm pittas, extra spinach, carrot salad, fat-free yogurt and pickled chillies, if you like.
Cut down on oilWe often use more oil than we need when cooking, and this can dramatically hike up the calories. For these recipes, we used a 1 Cal cooking spray - where oil is mixed with water - to achieve a 500 calorie limit. If you use regular oil instead, use it sparingly with a splash of water or it will affect the final calorie count.