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Are You Made Well This April?: Portion Size

Welcome to the first Made Well monthly focus at EY. This month we are looking at portion size because if you are consistently over-weight or under-weight, adjusting potion sizes can be a really useful way to restore the balance. Many of us have developed the habit of eating until we feel full and not leaving anything on our plates (“think of the starving people around the world” your nan might have said) but this may be more than we actually need. Check out the labelled recipes in our restaurants or see the recipes here for tips on how you can concentrate on portion size when cooking at home this month:

Lamb & Squash Biriyani with Cucumber Raita – Cook our healthy lamb curry with butternut squash for a tasty, filling dinner. It’s low-calorie, rich in iron and provides three of your 5-a-day.

Beetroot & Lentil Tabbouleh – Serve this tasty beetroot, chickpea and lentil tabbouleh as a side dish or vegan main. It’s healthy, gluten-free, low-calorie and three of your five-a-day.

Cod & Smashed Celeriac – This healthy, low-calorie cod served with smashed celeriac and courgette is perfect for a midweek meal after a busy day. It’s two of your five-a-day.

Lamb & Squash Biriyani with Cucumber Raita

Adult Portions 1 2 3 4
Lean Diced Lamb 100g 200 300g 400g
Garlic, grated ½ 1 1 ½ 2
Fresh ginger, chopped 2Tsp 4Tsp 6Tsp 8Tsp
Ground Coriander 1Tsp 2Tsp 3Tsp 4Tsp
Olive oil 20ml 40ml 60ml 80ml
Onions, sliced 1 2 3 4
Chillies, deseeded and chopped ½ 1 1 ½ 2
Brown basmati rice 45g 90g 135g 180g
Butternut squash, diced 80g 160g 240g 320g
Cumin seeds 1Tsp 1Tsp 2Tsp 2Tsp
Vegetable boullion powder 10g 20g 30g 40g
Cucumber, grated 5cm 10cm 15cm 20cm
Low fat Greek yoghurt 50ml 100ml 150ml 200ml
Mint, chopped 1Tbsp 2Tbsp 3Tbsp 4Tbsp
Coriander chopped 10g 20g 30g 40g

 

Method:

  1. Mix the lamb with the garlic, 2 tsp chopped ginger and 1 tsp ground coriander and set aside.
  2. Heat 2 tsp oil in a non-stick pan. Add the onions, the remaining ginger and chilli and stir-fry briefly over a high heat so they start to soften. Add the rice and squash and stir over the heat for a few mins. Tip in all the remaining spices, then stir in 500ml boiling water and the bouillon. Cover the pan and simmer for 20 mins.
  3. Meanwhile, mix the cucumber, yogurt and mint together in a bowl to make a raita. Chill half for later.
  4. About 5 mins before the rice is ready, heat the remaining oil in a non-stick frying pan, add the lamb and stir for a few mins until browned but still nice tender. Toss into the spiced rice with the coriander and serve with the raita and a few mint or coriander leaves on top.

Beetroot & Lentil Tabbouleh

Adult portions 1 2 3 4
Small pack Flat Leaf Parsley ½ 1 1 ½ 2
Small pack Mint ½ 1 1 ½ 2
Small pack Chives ½ 1 1 ½ 2
Radishes 50g 100g 150g 200g
Beetroot (peeled and quartered) ½ 1 1 ½ 2
Red apple (Cored, quartered and sliced) 1 2 3 4
Ground Cumin 1Tsp 2Tsp 3Tsp 4Tsp
Olive oil 10ml 20ml 30ml 40ml
Quinoa 25g 50g 75g 100g
Tinned chickpeas 100g 200g 300g 400g
Green lentils 25g 50g 75g 100g
Lemons, juiced ½ 1 1 ½ 2

 

Method:

  1. Cook the Lentils and Quinoa separately in lightly salted boiling.
  2. Finely chop the herbs, radishes and beetroot.
  3. Stir all the ingredients together, adding the lemon juice a bit at a time to taste – you may not need all of it.
  4. Season, then place on a large platter topped with a few parsley leaves.

Cod & Smashed Celeriac

Adult Portions 1 2 3 4
Celeriac, peeled & chopped ½ 1 1 ½ 2
Olive oil 20ml 40ml 60ml 80ml
Fennel seeds 1tbsp 1tbsp 2tbsp 2tbsp
Spring onions 2 4 6 8
Courgette, grated ½ 1 1 ½ 2
Garlic, crushed ½ 1 1 ½ 2
Cod fillets (125g) 1 2 3 4
Lemon ½ 1 1 1/2 2
Rocket 25g 50g 75g 100g

 

Method:

  1. Heat oven to 200C. Put the celeriac into a roasting tin, drizzle with 2 tbsp oil, then sprinkle over the fennel seeds. Season and bake in the oven for 45 mins, stirring halfway through, until lightly charred.
  2. While the celeriac cooks, put the spring onions in a dry pan and cook over a high heat for 3-4 mins, turning occasionally, until starting to char. Spread two large sheets of foil out on your work surface. Divide the spring onions between the foil sheets, then top with the grated courgette, garlic and fish. Season and drizzle over the lemon juice and the remaining 1 tbsp olive oil. Scrunch up the edges of the foil to seal and create two parcels. Put the parcels on a baking sheet and bake in the oven for 10-12 mins.
  3. When the celeriac is cooked, mash the pieces with a potato masher or a fork and season well. Pile the crushed celeriac onto plates, then carefully open the fish parcels – the contents will be hot – and gently slide onto the plates next to the celeriac. Garnish with parsley and serve with rocket leaves and lemon wedges.
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