A Sample of the Very Hungry Greek cookbook by Meze Publishing Limited

Who says healthy food has to be boring?

VERY

HUNGRY

GREEK

100 slimming recipes from around the world all under 500 calories!

Christina Kynigos

2

VERY

HUNGRY

GREEK

contents Recipe List My story About My Book key ingredients breakfast Lighter bites Delicious Dinners One Pot Wonders Fakeaways Street Food Sides & Snacks Sweet Treats Acknowledgements 2

10 14 14 18 22 46 72 98 126 154 180 204 236

BREAKFAST

DELICIOUS DINNERS

THE FIVE-A-DAY SMOOTHIE

24

CHICKEN PARMIGIANO PASTA BAKE

74

OAT BREAKFAST COOKIES

26

GNOCCHI BOLOGNESE

76

CHOCOLATE & RASPBERRY STUFFED ROLL-UPS 28

KING PRAWN LAKSA

78

CHOCOLATE CHIP BANANA BREAD BAKED OATS

CHEESE & BROCCOLI ALFREDO

80

30

CHICKEN & PESTO LASAGNE

82

BANOFFEE PIE YOGHURT POTS

32

PHILLY CHEESESTEAK STUFFED PASTA SHELLS

84

CHEESY MARMITE CRUMPET BAKE

34

VEGGIE SINGAPORE NOODLES

86

CHOCOLATE ORANGE PANCAKES

36

KOREAN ‘FRIED’ CHICKEN

88

SAUSAGE, CHEESE & BEAN QUESADILLA

38

MELT-IN-THE-MIDDLE FISHCAKES

90

STRAWBERRY CHEESECAKE OVERNIGHT OATS 40

BEEF STROGANOFF PIE

92

PESTO EGG WRAP

42

SWEDISH MEATBALLS

94

RED PESTO & BASIL SHAKSHUKA

44

FISH & CHIP SANDWICH

96

LIGHTER BITES

4

ONE POT WONDERS

SATAY BEEF SKEWERS

48

TOMATO & RED PEPPER SOUP WITH GARLIC BREAD

50

SWEET POTATO FALAFEL WITH GARLIC & HERB DIP

52

BATTERED CHINESE TOFU

54

GREEK SALAD WITH CRISPY GARLICY GNOCCHI

CHEESEBURGER MAC & CHEESE

100

PERI PERI CHICKEN ORZO

102

CHICKEN CALABRESE

104

SKILLET PASTITSIO

106

BUTTERNUT SQUASH & BACON BAKE

108

ROASTED TANDOORI CHICKEN WITH RAITA

110

56

MANGO & HONEY JERK CHICKEN TRAYBAKE

112

STICKY HALLOUMI TACOS

58

CHICKEN & RICE

114

SOUPA AVGOLEMONO

60

PEPPERONI PIZZA RISOTTO

116

SPEEDY BIRIYANI

118

LAMB KOFTA PITTA WITH MINTED YOGHURT SAUCE

62

SWEET POTATO, CHICKPEA & SPINACH CURRY 120

MEATBALL MARINARA SUB

64

TACO MEATBALLS

122

FIRECRACKER SALMON POKE BOWL

66

YIAHNI

124

BAHN MI

68

KEFTEDES

70

FAKEAWAYS

SIDES & SNACKS

CRISPY CHILLI BEEF

128

BANG BANG CAULIFLOWER

182

SESAME TOFU YAKI UDON

130

HALLOUMI FRIES

184

SWEET & SOUR PORK

133

CROWD-PLEASING RICE SENSATIONS

186

SWEET CHILLI CHICKEN CHOW MEIN

134

BRUSCHETTA

188

KATSU CURRY RAMEN

136

CHEESY GARLIC TEAR & SHARE

190

5-MINUTE DONER KEBAB SALAD BOX

138

2-INGREDIENT FLATBREADS

192

KING PRAWN PAD THAI

140

SPANAKOPITA FILO TRIANGLES

194

SALT & PEPPER CHICKEN & CHIPS

142

CHICKEN & HALLOUMI SOUVLAKI

144

CARAMELISED ONION AND CHEDDAR SAUSAGE ROLLS

196

TIKKA MASALA ENCHILADAS

146

IRRESISTIBLE SCOTCH EGGS

198

VEGGIE CHILLI NACHOS

148

MY CHAMPION DIPS

200

PEPPERONI STUFFED CRUST PIZZA

150

EASY-PEASY GYOZAS

202

BIG STACK BAGEL

152

STREET FOOD

SWEET TREATS CHOCOLATE MOUSSE

206

CHICKEN TINGA TACOS

156

COOKIE DOUGH MUG CAKE

208

GYROS

158

CHOCOLATE CROISSANT PUDDING

210

BEEF BULGOGI

160

CREAM CHEESE STUFFED BAKLAVA CIGARS

212

APPLE CRUMBLE

214

CARAMELISED BISCUIT CHEESECAKE

216

FUDGY CHOCOLATE BROWNIES

218

BLACK BEAN CHIMICHANGA WITH LIME AND CORIANDER RICE

162

CURRIED PORK STEAKS WITH MINTED CUCUMBER SALAD

164

MAPLE PEACH CRISP

220

HOISIN ‘DUCK’ LOADED FRIES

166

CHEAT CHURROS

222

LAMB KARAHI

168

SNICKERS BANANA BOATS

224

CHUNKY FAJITA TAQUITOS

170

STICKY TOFFEE PUDDING

226

OKONOMIYAKI

172

CINNAMON ROLLS

228

PANKO AUBERGINE & SOY MUSHROOM BAO BUNS

174

TIRAMISU

230

TURKISH PIDE

176

MILLIONAIRE’S SHORTBREAD

232

VIETNAMESE SPRING ROLLS WITH SATAY DIP

178

5

O AT B R EA KFAS T C O O K I E S 5 M INU T E S

8-10 MINUTES

SERVES 1

Cookies for breakfast? What is this sorcery! A great recipe to take with you on the road; the oats are super filling with a luscious, chocolate chip surprise. Need I say more?

PE R SE RV I N G 3 4 1 KC A L 4 6 G CA RBS 9 G PROT E IN 1 5 G FAT

Mash up the banana with the back of a fork, then mix in the rest of the ingredients. Form into 4 small cookies on a lined baking tray and bake in the oven at 180°c for 8-10 minutes. Let them rest until they’ve firmed up before enjoying.

½ medium-size banana 40g oats 10g chocolate chips 15g smooth peanut butter 15g syrup-style sweetener ¼ tsp baking powder

Tips: Make 2 large cookies if you don’t fancy them small and drizzle with melted chocolate for extra deliciousness!

6

CHO CO LAT E C H I P BAN A N A B R EAD B AK E D O AT S 5 M INU T E S

20 MINUTES

SERVES 1

I’m obsessed with baked oats. They fill you up for ages so you don’t reach for snacks, and you can customise them however you want with whatever toppings and spreads you have in the house. This recipe makes the baked oats super fluffy and who can say no to chocolate chips?

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In a small ovenproof ramekin or dish, mix all the ingredients together but keep half the chocolate chips back. Sprinkle these on top of the mixture and then bake in the oven at 180°c for 20 minutes.

40g oats, blended 80g fat-free Greek yoghurt 20g semi-skimmed milk ½ banana, mashed ½ tsp baking powder 15g chocolate chips

Swaps: Don’t like banana? Swap it for apple sauce or a whisked egg white!

8

RED PES T O & B AS I L S H AK S H UK A 5 M INU T E S

10-12 MINUTES

SERVES 1

Shakshuka is one hell of a breakfast, and you only need one pan to make it. The eggs simmer in a delicious pesto-spiked tomato sauce, perfect for dipping your favourite bread into. Packed with veggies, this breakfast will set you up for a goal-crushing day!

PE R SE RV I N G 3 3 5 KC A L 2 3 G CA RBS 2 2 G PROT E I N 1 8 G FAT

Spray a large, lidded frying pan or skillet with low-calorie cooking spray and fry

Low-calorie cooking spray

the pan. Make two wells in the sauce and crack an egg into each.

¼ red onion, finely diced

If using a skillet, oven cook the shakshuka at 180°c for 8-10 minutes, or if using

2 cloves of garlic, minced

a frying pan, place under a grill for 5-10 minutes on a low heat, keeping the

1 tin of high-quality chopped tomatoes

Scatter with the remaining basil and then serve the shakshuka with your favourite

Salt and pepper

the onion and garlic for 4-5 minutes until softened. Add the chopped tomatoes, a pinch of salt and pepper and half of the basil leaves, stirring well.

Bring the sauce to a simmer and then place the pesto in small amounts around

handle out of the grill. bread or toast with a lashing of butter.

4-5 basil leaves, roughly torn 25g reduced-fat red pesto 2 eggs Bread, to serve

Tips: Add a pinch of chilli flakes to the sauce for some lovely background heat in your shakshuka!

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T O M AT O & R E D P E P P E R S O UP W I T H G A R L I C B R E AD 5 M INU T E S

22-24 MINUTES

SERVES 2

Roasted red pepper has the most amazing flavour and I’m addicted, so I mixed this with the sweetness of tomatoes to make the most incredible soup. If you’re not a fan of garlic bread, team this up with a cheese toastie instead.

PE R SE RV I N G 2 9 0 KC A L 4 5 G CA RBS 7 G PROT E IN 7 G FAT

Spray a large pan with low-calorie cooking spray and fry the red peppers, spring

Low-calorie cooking spray

For the garlic bread

450g roasted red peppers

While the soup is simmering, prepare the garlic bread by lightly toasting and

4 spring onions, sliced

rubbing a garlic clove over each half of the ciabatta rolls. In a small bowl, mix

2 cloves of garlic, sliced 1 tsp salt and pepper 1 tsp red chilli flakes

onion and garlic for 2-3 minutes. Add the seasoning and chopped tomatoes, fry for a further 5-6 minutes, then stir in the chicken stock and fresh coriander. Bring the soup to the boil and then simmer for 15 minutes.

the melted butter and parsley together, then brush over the toasted bread.

Blitz the soup with a handheld stick blender then check and adjust the seasoning if needed. Serve each bowl with a dollop of the crème fraiche on top or blend it into soup for creaminess.

2-3 tsp paprika 1 tin of chopped tomatoes 1 litre chicken stock 1-2 tbsp finely chopped fresh coriander 40ml reduced-fat crème fraiche For the garlic bread 2 ciabatta rolls, sliced 1 clove of garlic, peeled 2 tsp light butter or spread, melted 1 tsp finely chopped fresh parsley

Tips: This soup is just as delicious without the crème fraiche, but it won’t be creamy!

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C HI CKEN & PE S T O L AS AGNE 5 M INU T E S

25-30 MINUTES

SERVES 4

A twist on an Italian classic. I’m a huge fan of pesto, I’d say I’m a little obsessed! Team it up with chicken, spinach and a beautifully creamy bechamel sauce for a match made in heaven.

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15g light butter 15g plain flour 250ml semi-skimmed milk 40g parmesan, grated 70g green pesto

To make the bechamel sauce, heat up the butter in a pan and add the flour. Mix well to create a paste and cook on a medium heat for a further 1-2 minutes.

Gradually add the milk, whisking well, until it starts to thicken. Continue stirring and cooking gently until you’ve used up all the milk and the bechamel has thickened.

Add the parmesan and pesto to the bechamel sauce, mix well until the cheese has melted and then stir in the cooked chicken and thawed spinach.

Now build your lasagne in an ovenproof dish. Put a small amount of the bechamel sauce on the bottom, cover it with 3 of the lasagne sheets, top with half the chicken mixture, then repeat. Top your lasagne with the shredded

280g cooked chicken, sliced

mozzarella, cover the dish with foil and oven cook at 220°c for 20 minutes.

5 balls of frozen spinach, thawed

Remove the foil and cook for a further 5 minutes or until the cheese is golden.

6 lasagne sheets

Serve with a large salad and enjoy!

100g mozzarella, shredded

Swaps: You can use cooked chicken thighs, breasts or rotisserie chicken for this recipe. For the sauce, light spread like margarine instead of butter works too!

14

KO R EA N ‘FR I E D ’ C H I C K E N 10 M INU T E S

15-20 MINUTES

SERVES 2

This tastes so naughty that I can’t quite believe it’s so low in calories! I mimicked the crispy coating without the need for frying and made an incredibly sticky Korean sauce to coat the cooked chicken.

PE R SE RV I N G 3 4 7 KC A L 2 7 G CA RBS 4 5 G PROT E I N 6 G FAT

Season the diced chicken breast with a pinch of salt and pepper, then coat in

2 chicken breasts, diced

bowl. Dip the marinated chicken in the whisked egg and then the cornflour to

Salt and pepper

coat each piece. Place on a lined baking tray, cover generously with low-calorie

1 clove of garlic, minced 2.5cm fresh ginger, minced 1 tbsp soy sauce 1 egg 30g cornflour

the garlic, ginger and soy sauce. Set aside for at least 10 minutes to marinate.

Meanwhile, mix all the ingredients for the sauce together and set aside.

Crack the egg into a shallow bowl and whisk, then put the cornflour into another

cooking spray and oven cook at 180°c for 15 minutes, or until the chicken is done.

Transfer the sauce to a large saucepan and cook on a high heat for 1 minute, or until it starts to bubble. Add the cooked chicken and coat well.

Sprinkle with the sesame seeds and finely diced spring onion, then serve with cooked rice.

Low-calorie cooking spray Sesame seeds, to garnish Spring onion, finely diced For the sauce 25g gochujang paste 2.5cm fresh ginger, minced 2 tbsp reduced-sugar tomato ketchup 2 tbsp water 1 tbsp soy sauce 1 tsp sesame oil 1 tsp sweetener 1 tsp honey

Tips: Want to feed 4 people instead of 2? Double up on all the ingredients apart from the egg. Want it spicier? Add more gochujang paste to your sauce.

16

GYROS 5 M INU T E S

7-8 MINUTES

SERVES 2

Traditionally, gyros is a Greek dish made from meat cooked on a vertical rotisserie with chips, salad and tzatziki all in a flatbread. If you’re like me and don’t have a rotisserie lying around, grilling the chicken works just as well and makes it just as tender, in a quarter of the time.

PE R SE RV I N G 4 1 7 KC A L 4 7 G CA RBS 3 0 G PROT E I N 1 2 G FAT

First, combine all the ingredients for the marinade in a shallow bowl, coat the

2 chicken thighs, diced

7-8 minutes or until cooked through, then slice up.

Low-calorie cooking spray

To assemble the gyros, divide the salad, chicken and chips between the

1 tomato, sliced

flatbreads. Finish with a sprinkle of paprika and then serve with tzatziki (see my

2 slices of red onion 100g homemade chips Pinch of paprika 2 x 2-ingredient flatbreads (see page 192) For the marinade 3 tbsp yoghurt 1 clove of garlic, minced 2 tsp paprika 1 tsp dried oregano ½ tsp ground cumin ½ tsp ground coriander Salt and pepper Squeeze of lemon juice

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diced chicken in the mixture and then leave to marinate for 30 minutes or even overnight.

Grill the marinated chicken in a pan sprayed with low-calorie cooking spray for

recipe on page 200).

B A N G B A N G C AUL I F L O W E R 5 M INU T E S

20-25 MINUTES

SERVES 2

Lightly battered cauliflower florets give this irresistible snack a lovely texture, especially when coated in the sticky sauce. I’ve made the heat mild but add more sriracha if you like it hot, hot, hot.

PE R SE RV I N G 1 5 6 KC A L 3 4 G CA RBS 4 G PROT E IN 1 G FAT

In a large bowl, spray the cauliflower florets with low-calorie cooking spray and

300g cauliflower florets

In a small bowl, mix all the ingredients for the sauce together. Wipe the large

Low-calorie cooking spray

bowl clean, then place the cooked cauliflower back in and pour over the sauce.

35g cornflour

then dust with the cornflour until nicely coated. Transfer to a lined baking dish and spray with more cooking spray, then oven cook at 200°c for 20-25 minutes or until softened.

Mix until evenly coated, serve and enjoy.

Salt and pepper For the sauce 2 tbsp reduced-fat sweet chilli sauce 1 tbsp honey 2 tsp sriracha 1 tsp soy sauce Squeeze of lemon juice

Tips: Add half a teaspoon each of garlic powder and paprika to the cornflour for extra flavour!

20

F UDG Y CHO CO L AT E B R O W N I E S 5 M INU T E S

20 MINUTES

SERVES 16

These are the fudgiest, most indulgent brownies I’ve ever made. To make them so low in calories, I’ve swapped a standard ingredient, melted chocolate, for cacao powder.

But I promise you, you wouldn’t even know.

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Whisk the hot melted butter, oil and sugar together in a bowl for about a

115g low-fat spread, melted

the dry ingredients into the wet until just combined.

1 tbsp vegetable oil

Pour the batter into a lined brownie tin and bake in the oven at 180°c for 18-20

225g caster sugar

minutes. Remove and let the brownies cool to room temperature or leave them

2 eggs

minute. Add the eggs and vanilla, then beat or whisk for another minute until the mixture is lighter in colour.

Sift the flour, cacao powder and a good pinch of salt into the bowl. Gently fold

overnight before slicing into 16 squares. Enjoy!

1 tsp vanilla essence 64g plain flour 50g cacao powder Pinch of salt

Swaps: Use cocoa powder if you can’t find cacao and unsalted butter instead of spread if you prefer. Stir a handful of chocolate chips into the batter for added chocolatey goodness.

22

CHE AT C H UR R O S 10 M INU T E S

10-12 MINUTES

SERVES 14

Standard churros are deep-fried and calorie loaded, but my cheat version is made from just one main ingredient and oven cooked instead. The flavour is unreal, especially when they’re dunked into melted chocolate!

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Using a pizza cutter, slice the pastry in half horizontally, then cut vertically into

160g ready-rolled puff pastry

Meanwhile, combine the sweetener and cinnamon in a shallow bowl. Remove

Low-calorie cooking spray

the cooked pastry from the oven and spray with more low-calorie cooking spray,

25g granulated sweetener 1 tbsp ground cinnamon

about 14 strips. Place the strips on a lined baking tray and spray evenly with the low-calorie cooking spray.

Oven cook the pastry at 180°c for 10-12 minutes until lightly browned.

then carefully dip each churro into the sweet cinnamon coating. Serve with your favourite melted spreads and enjoy!

Swaps: Brush the churros with melted reduced-fat spread instead of the cooking spray once they’re out of the oven for extra indulgence.

24

T I R AM I S U 5 M INU T E S

SERVES 4

I made this indulgent coffee-flavoured dessert so light by switching the mascarpone cheese for thick vanilla-flavoured Greek yoghurt. But I didn’t forget the cream and a dusting of cocoa powder to bring this Italian classic to life!

PE R SE RV I N G 1 2 5 KC A L 1 7 G CA RBS 1 0 G PROT E I N 2 G FAT

Slice the trifle sponges horizontally through the middle so you’ve got 8 flat

4 trifle sponges

them but making sure they don’t get too soggy. In a separate bowl, combine

1 tsp coffee granules

the yoghurt with the sweetener and vanilla essence until well mixed, then spoon

50ml boiling water 300g fat-free Greek yoghurt 1 tbsp powdered sweetener 1 tsp vanilla essence

pieces, then place 4 of these in a dish. Make up the coffee by dissolving the granules in the boiling water in a mug or bowl.

Spoon 1 tablespoon of coffee at a time over the sponges in the dish, coating

half of this on top of the sponge layer.

Place the remaining 4 sponge pieces on top of the vanilla yoghurt, soak them in the remaining coffee and then cover with the remaining vanilla yoghurt.

Add the whipped cream, then sift the cacao or cocoa powder over your tiramisu and enjoy!

12.5g light squirty cream 5g cacao or cocoa power

Tips: If you prefer a stronger coffee flavour, use a heaped teaspoon of coffee granules. This recipe works incredibly well with shop-bought fat-free vanilla yoghurt too!

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In the diet world where the focus is on counting calories, it can be easy to forget that food should be about enjoyment. Well-known social media influencer Christina Kynigos is changing the game with her ‘healthy food porn’ which makes nutritious yet comforting cooking a breeze.

Very Hungry Greek is packed with 100 tried and tested recipes to sink your teeth into – most whipped up in under 30 minutes, all easy to follow and under 500 calories – alongside jaw-dropping photography. You won’t believe that anything this delicious can be good for you!

This must-have cookbook will banish boring food and give you all the tools to make healthy but soul-satisfying meals, snacks and treats at home every day.

RRP £20.00 28