13 Low-Calorie Dinner Casseroles in Three Steps or Less

When it comes to easy weeknight meals, low-calorie casseroles are a lifesaver. These comforting dishes are not only simple to prepare but also packed with flavour and nutrition. Here’s a sneak peek at how you can whip up a delicious casserole in just three easy steps.

1. Veggie and Quinoa Bake: Start by preheating your oven to 180°C. In a mixing bowl, combine cooked quinoa, diced seasonal vegetables, and a sprinkle of low-fat cheese. Pour the mixture into a baking dish and bake for 25-30 minutes until golden.

2. Chicken and Broccoli Delight: Cook diced chicken breast in a pan until browned. In a separate bowl, mix steamed broccoli and a low-calorie cream sauce. Combine everything in a casserole dish, top with breadcrumbs, and bake for 20 minutes until bubbling.

3. Beans and Sweet Potato Medley: Slice sweet potatoes and layer them in a dish with canned black beans, diced tomatoes, and spices. Cover with foil and bake at 200°C for 40 minutes. Uncover and cook for an additional 10 minutes for a delightful crisp.

These casseroles are not only quick to prepare but also versatile, allowing you to incorporate whatever ingredients you have on hand. Enjoy a wholesome meal that makes dinner a breeze!

As the chill of autumn settles in, there's nothing quite like a comforting bowl of Vegan Kale and Cauliflower Soup to warm the soul. This delightful dish begins with a base of sautéed onions and garlic, their aromas wafting through the kitchen, hinting at the goodness to come. Tender florets of cauliflower are added, simmering gently in a vegetable broth that brings out their natural sweetness.

A generous handful of kale is then stirred in, its vibrant green colour brightening the pot. A splash of lemon juice at the end offers a zesty lift, balancing the earthiness of the vegetables. Pureed to a silky smooth consistency, this nourishing soup is not only a feast for the eyes but also a powerhouse of nutrients. Served with a drizzle of olive oil and a sprinkle of chilli flakes, it’s a hearty meal that’s perfect for sharing on a crisp evening. Each spoonful is a celebration of seasonal ingredients, embodying the essence of plant-based comfort food.

As the warm evenings of summer beckon, it's time to embrace light, refreshing dishes that celebrate seasonal produce and vibrant flavours. Here, we present the Top 20 Light Summer Dinner Recipes to Keep on Repeat, perfect for al fresco dining or a cosy meal at home.

Imagine sinking your fork into a zesty Mediterranean quinoa salad, bursting with cherry tomatoes, cucumber, and a drizzle of tangy lemon dressing. Or perhaps a grilled chicken dish marinated in herbs, served alongside a bed of fresh rocket and avocado, will tantalise your taste buds.

For lovers of seafood, a fragrant prawn and mango stir-fry provides a quick yet delectable option, while vegetarian enthusiasts will delight in a roasted vegetable and halloumi kebab, grilled to perfection. Each recipe is designed to be both satisfying and light, allowing you to enjoy the long days without feeling weighed down.

From refreshing gazpacho soups to vibrant tabbouleh, these dishes not only highlight the best of summer's bounty but also offer the ease and convenience that warmer weather dining calls for. So fire up the grill, gather your friends, and keep these recipes on repeat throughout the season!

Five Mediterranean Chicken Marinade Recipes

Explore the vibrant flavours of the Mediterranean with these five enticing chicken marinades. Each recipe offers a unique blend of herbs, spices, and ingredients, perfect for infusing your chicken with mouth-watering taste.

1. Lemon and Herb Marinade
   Combine the zesty freshness of juice from two lemons with a handful of chopped parsley and oregano. Add garlic cloves, crushed to release their aroma, and season with salt and pepper. Let the chicken marinate for at least an hour before grilling for a refreshing summer feast.

2. Tzatziki-Inspired Marinade
   Mix together Greek yoghurt, grated cucumber, minced garlic, and a splash of red wine vinegar. Incorporate fresh dill and mint for an authentic touch. This creamy marinade not only tenderises the chicken but also adds a delightful tang. Leave to marinate for at least two hours.

3. Balsamic and Honey Glaze
   Whisk together balsamic vinegar, a drizzle of honey, and a splash of olive oil. Season with salt, pepper, and freshly chopped rosemary. This sweet and tangy marinade pairs beautifully with roasted or grilled chicken, making it a perfect choice for autumn gatherings.

4. Spicy Harissa Marinade
   For those who enjoy a touch of heat, mix harissa paste with olive oil, lemon juice, and cumin. Coat the chicken pieces thoroughly and allow them to marinate for at least four hours. This bold blend gives your dish a fiery kick with a depth of flavour that will impress your guests.

5. Mediterranean Citrus Blend
   Combine the juices of oranges and lemons with a splash of olive oil and a medley of dried herbs like thyme and basil. Add a pinch of chilli flakes for a bit of warmth. Let the chicken soak in this vibrant mixture overnight for a beautifully fragrant and juicy result.

Each of these marinades is a celebration of Mediterranean cuisine, promising to transform your chicken into a dish that's bursting with flavour and character. Enjoy them with a side of roasted vegetables or a fresh salad for a complete meal.

6 Super Easy Low-Calorie Wraps Under 315 Calories

Looking for a quick and delicious lunch that won't derail your healthy eating? Here are six wraps that are under 315 calories, packed with flavour and nutrition, making them the perfect guilt-free option!

1. Chicken and Avocado Wrap
   Enjoy lean grilled chicken breast paired with a smear of creamy avocado in a whole wheat wrap. Add a handful of spinach and some sliced tomatoes for extra crunch. This wrap totals around 290 calories, keeping it light yet satisfying.

2. Hummus and Veggie Wrap
   Spread a generous layer of hummus on a low-calorie flatbread, and fill it with crunchy cucumbers, bell peppers, and shredded carrots. At just 250 calories, it’s a vibrant and refreshing choice that’s perfect for a summer day.

3. Tuna Salad Wrap
   Combine canned tuna (in water) with a dollop of Greek yoghurt, a squeeze of lemon, and a sprinkle of black pepper. Wrap it in a large lettuce leaf or a whole grain wrap, and you’ll have a protein-packed meal for about 280 calories.

4. Egg and Spinach Wrap
   Whisk together a couple of eggs and scramble them with fresh spinach and onions. Wrapped in a low-calorie tortilla, this hearty option clocks in at around 290 calories and provides a great dose of protein.

5. Turkey and Cranberry Wrap
   Layer sliced turkey breast with a thin spread of cranberry sauce and a handful of rocket in a whole-grain wrap. This delicious combination is around 300 calories and brings a festive flair to your lunch.

6. Falafel and Tzatziki Wrap
   Opt for baked falafel as your protein source, paired with a refreshing tzatziki sauce and mixed greens. Rolled up in a light wrap, this Mediterranean delight comes in at approximately 295 calories.

These wraps are not just easy to make but also versatile, allowing you to mix and match ingredients based on what you have on hand. Enjoy a delightful meal that's low in calories but high in taste!

Meal prepping can be a fantastic way to stay on track with your dietary goals while enjoying delicious meals. Here are a couple of enticing lunch recipes, each under 400 calories, that are perfect for a busy week ahead.

Chickpea Salad with Feta and Spinach
This vibrant salad combines protein-packed chickpeas with fresh spinach and tangy feta. Simply mix one can of drained chickpeas with a handful of baby spinach, a small diced cucumber, and crumbled feta cheese. Dress it with a drizzle of olive oil and a squeeze of lemon juice for a refreshing touch. Each serving is around 350 calories, making it a nutritious option that will keep you satisfied.

Quinoa & Roasted Vegetable Bowl
For a filling yet light option, try a quinoa and roasted vegetable bowl. Cook 1/2 cup of quinoa and toss it with a medley of seasonal vegetables, such as bell peppers, courgettes, and cherry tomatoes, all roasted with a dash of olive oil. Add a sprinkle of herbs like oregano or thyme for extra flavour. This bowl comes in at approximately 380 calories, providing a perfect balance of carbs, protein, and fats.

These recipes not only fit within a 400-calorie limit, but they’re also packed with flavour and nutrients, making your meal prep both satisfying and healthy.

Healthy Egg Roll in a Bowl: Quick and Easy Recipe

This delightful, low-carb twist on the traditional egg roll combines the rich flavours of an Asian-inspired dish with the convenience of a one-bowl meal. In just under thirty minutes, you can prepare a nourishing dinner packed with protein and fresh vegetables.

Start by browning lean minced pork in a large frying pan, seasoned with a splash of soy sauce, ginger, and a hint of garlic. Once the meat is cooked through, toss in a vibrant mix of shredded cabbage, carrots, and spring onions. Stir-fry until the vegetables are tender but still crisp, allowing their natural sweetness to shine.

To finish, create a delicious sauce using low-sodium soy sauce and a drizzle of sesame oil. Simply sprinkle over the stir-fried mixture for a burst of umami. Serve this scrumptious concoction hot, garnished with sesame seeds or chopped coriander for an added touch.

Perfect for busy weeknights, this Healthy Egg Roll in a Bowl is not only quick and easy to make, but it also boasts robust flavours without the guilt. Enjoy a comforting bowl of goodness that highlights the essence of Asian cuisine, while keeping things light and healthy!

30+ Low Calorie Dinners in 30 Minutes or Less: Kurry Kitchen

Welcome to Kurry Kitchen, your go-to destination for deliciously quick, low-calorie dinners that don’t skimp on flavour. We understand the challenge of balancing a busy lifestyle with healthy eating, which is why we've curated an enticing collection of over 30 recipes that can be prepared in just 30 minutes or less.

Imagine whipping up a fragrant Thai Green Curry with tender vegetables and succulent chicken, all while keeping the calories low. Or how about a zesty Lemon Herb Quinoa Salad tossed with seasonal greens and grilled prawns? Each dish is designed not only to satisfy your hunger but also to nourish your body.

From spicy stir-fries to comforting soups, our recipes are packed with fresh ingredients that celebrate the vibrant flavours of global cuisine. Perfect for those nights when you want a hearty meal without the guilt, Kurry Kitchen invites you to explore quick, nutritious options that make healthy eating both enjoyable and achievable. Dive in and discover how effortless low-calorie dining can be!

Indulge in a delightful treat that combines the creamy richness of Greek yoghurt with the irresistible crunch of peanut butter: Quick Frozen Peanut Butter Greek Yogurt Bites. These little morsels are not only a delicious snack but also packed with protein, making them perfect for a mid-afternoon pick-me-up or a post-workout boost. Simply whisk together Greek yoghurt and smooth peanut butter, dollop the mixture into small moulds, and pop them in the freezer. After a few hours, you’ll have perfectly portioned, frozen bites that offer a satisfying mouthful of flavour. Whether enjoyed straight from the freezer or paired with fresh fruit, these bites promise a delectable and wholesome treat that will leave you wanting more!

Low Calorie Roasted Carrots: A Guilt-Free Delight

For those looking to enhance their weight loss journey without sacrificing flavour, low calorie roasted carrots are a superb addition to any meal. These vibrant root vegetables, when roasted to perfection, transform into sweet, caramelised bites that delight the palate and nourish the body.

To prepare, simply peel and chop fresh carrots into even-sized pieces for uniform cooking. Toss them in a drizzle of olive oil, sprinkle with salt, pepper, and your choice of herbs—thyme or rosemary works wonderfully. Roast in a preheated oven at 200°C for about 25-30 minutes, turning halfway through, until they are tender and golden brown.

The natural sweetness of the carrots comes to life in the oven, creating a satisfying side dish that’s not only low in calories but also packed with vitamins and minerals. Enjoy these roasted carrots alongside grilled chicken or fish for a balanced meal that supports your weight loss goals without leaving you feeling deprived. They are a simple yet delicious way to indulge in healthy eating and make your weight loss journey both enjoyable and sustainable.