5 High Fibre Suppers

Emma Brown - Nutritionist | 19 Jan, 2020

We all need to try and reach that important 30g of fibre each day, but for some it can be a struggle. These 5 tasty meal ideas will each ensure you get at least a third of your daily needs in just one meal.

High fibre recipes

Fibre meals

Spicy spaghetti with prawns

Serves 1 - 484 kcals per serving

Kcals 484
Fat 7.3g
Sat fat 2.7g
Carbs 68.7g
Sugar 19.4g
Fibre 13.7g
Protein 37.4g
Salt 1.7g

Ingredients

  • Frylight
  • ½ small onion, diced
  • 1 garlic clove, crushed
  • 1 red chilli, deseeded and finely chopped
  • 250g tomato passata
  • ½ tsp dried chilli flakes
  • ½ tsp ground black pepper
  • 5 cherry tomatoes, halved
  • 75g wholewheat spaghetti, dried
  • 100g ready to eat jumbo king prawns
  • 1 tbsp fresh parsley, chopped
  • 10g parmesan, finely grated

Method

  1. Place a frying pan over a medium heat and spray with Frylight. Once hot, add the onion and cook for 2 minutes until starting to soften.
  2. Add the garlic and chilli to the onions and cook for a further 2 minutes.
  3. Pour the passata into the pan, and add the chilli flakes, black pepper and tomatoes. Reduce the heat, cover and leave to simmer.
  4. Meanwhile, bring a pan of water to the boil and cook the pasta for 8-10 minutes.
  5. When the pasta has 5 minutes left, add the prawns to the sauce mixture, mix well and leave to heat through for 5 minutes.
  6. Drain the pasta and add to the sauce, combining all ingredients well.
  7. Serve piping hot, garnished with parsley and parmesan.

Fibre meals

Tofu and Veg Scramble with Sourdough

Serves 1 - 501 kcals per serving

Kcals 501
Fat 25.8g
Sat fat 4.1g
Carbs 32.4g
Sugar 6.8g
Fibre 10g
Protein 34.4g
Salt 1g

Ingredients

  • 2 tsp olive oil
  • ½ small onion, peeled and diced
  • 1 garlic clove, crushed
  • 80g mushrooms, sliced
  • 1 tomato, cut into chunks
  • 200g tofu
  • Pinch of salt
  • Black pepper to taste
  • ½ tsp ground turmeric
  • 1 tbsp fresh parsley, chopped
  • 60g wholemeal sourdough, toasted

Method

  1. Place a frying pan over a medium heat and add the oil.
  2. Once hot, add the onion and cook for 2-3 minutes until starting to soften. Add the garlic and mushrooms and cook for a further 2 minutes.
  3. In a bowl, use a fork to crumble the tofu into small pieces. Add to the pan along with the tomato, salt, pepper and turmeric.
  4. Mix all the ingredients together and cook for 5-10 minutes until piping hot.
  5. Serve with the toasted sourdough.

Fibre meals

Chicken Dippers with Sweet Potato Wedges

Serves 2 - 569 kcals per serving

Kcals 569
Fat 15g
Sat fat 3.6g
Carbs 56.1g
Sugar 20.8g
Fibre 11g
Protein 52.6g
Salt 1.8g

Ingredients

  • 40g quinoa, dried
  • 300g sweet potato, washed and cut into wedges
  • Frylight
  • 1 tsp cajun spice
  • 2 tbsp grated Parmesan cheese
  • Pinch of salt
  • ½ tsp black pepper
  • 2 chicken breast, cut into strips
  • 2 medium eggs, beaten
  • 100g white cabbage, sliced and shredded
  • 1 large carrot, grated
  • 1 small red onion, peeled and thinly sliced
  • Small handful of parsley, chopped
  • 2 tbsp light mayonnaise
  • 1 tsp Dijon mustard
  • 2 tsp cider vinegar

Method

  1. Bring a small pan of water to the boil and cook the quinoa for 12-15 minutes. Drain and set aside to cool.
  2. Preheat the oven to 200°C and bring another pan of water to the boil.
  3. Parboil the potato wedges for 3-4 minutes. Drain and pour onto a baking tray. Spray with Frylight and season with the cajun spice. Bake in the oven for 30 minutes.
  4. Meanwhile, line a baking tray with kitchen foil and lightly spray with Frylight.
  5. Mix together the grated parmesan and cooked quinoa in a bowl and season lightly with salt and pepper. Spread out the mixture on a plate.
  6. Dip the chicken strips into the beaten egg and then roll them in the quinoa mixture until evenly coated all over. Place them on the baking tray and lightly spray with Frylight.
  7. Bake in the oven for 25 minutes, turning the goujons halfway through, until crisp and golden brown.
  8. Meanwhile, make the slaw: mix the cabbage, carrots, onion and parsley together in a bowl.
  9. In a separate bowl, mix together the mayonnaise, mustard and cider vinegar to make the dressing. Gently stir into the coleslaw and season to taste.
  10. Serve with the hot chicken dippers and wedges.

Fibre meals

Warm Salmon and Quinoa Salad

Serves 1 - 551 kcals per serving

Kcals 551
Fat 32g
Sat fat 5.4g
Carbs 32.7g
Sugar 15.1g
Fibre 11g
Protein 31.4g
Salt 0.9g

Ingredients

  • 110g skinless salmon fillet
  • Salt and black pepper to taste
  • ½ red pepper, deseeded and sliced
  • ½ aubergine, sliced
  • 1 tsp olive oil
  • 30g quinoa, dried
  • Large serving of salad leaves
  • 5 cherry tomatoes, halved
  • 1 large heaped tbsp guacamole
  • 1 tsp sesame seeds, any colour
  • 1 wedge of lime

Method

  1. Preheat the oven to 180°C.
  2. Put the salmon fillet on some tin foil, season and loosely seal in a foil parcel.
  3. Scatter the pepper and aubergine on a baking tray, drizzle with the olive oil and season with salt and pepper.
  4. Put the salmon parcel on the baking tray and bake in the oven, along with the veg, for 20 minutes.
  5. Meanwhile, cook the quinoa according to the pack instructions. Drain and set aside.
  6. Fill a bowl with the salad leaves and tomatoes. Remove the salmon and veg from the oven and carefully open the salmon parcel.
  7. Top the salad leaves with the roasted veg, salmon, quinoa and guacamole. Season well, scatter over the sesame seeds and squeeze over some lime juice.

Fibre meals

Sweet Potato Cottage Pie

Serves 4 - 451 kcals per serving

Kcals 451
Fat 13.1g
Sat fat 6g
Carbs 49.2g
Sugar 15.4g
Fibre 10.4g
Protein 36.5g
Salt 2.1g

Ingredients

  • Frylight
  • 1 onion, diced
  • 1 garlic clove, crushed
  • 1 large carrot, sliced
  • 500g extra lean minced beef (5% max fat)
  • 45g packet of cottage pie mix
  • 200g frozen peas
  • 600g sweet potatoes, peeled and cut into chunks
  • 15g reduced-fat spread
  • 50g grated Red Leicester cheese
  • Black pepper, to taste

Method

  1. Preheat the oven to 200°C.
  2. Place a frying pan over a medium heat and spray with Frylight. Once hot, add the onion and cook for 2 minutes until starting to soften.
  3. Add the garlic, carrots and minced beef and cook, stirring occasionally, for 10 minutes until the vegetables are softening and the mince is browned all over.
  4. Mix the cottage pie flavouring with 300ml cold water and add to the frying pan with the peas. Stir well and bring to the boil. Reduce the heat and simmer for 10 minutes.
  5. Meanwhile bring a large pan of water to the boil and add the sweet potato. Reduce the heat and simmer for 15-20 minutes until softened. Drain well and return to the warm pan. Add the low-fat spread and mash with a potato masher until smooth. Season with pepper.
  6. Spoon the minced beef mixture into an ovenproof dish and top with the mashed sweet potato. Level out the top, then use a fork to score along the top to create texture, then sprinkle with the grated cheese and season with black pepper.
  7. Bake in the preheated oven for about 20-25 minutes until crisp and golden.

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.