Tom Kerridge: The Lose Weight and Get Fit chef shares three delicious recipes (2024)

Cajun salmon

Serves 4

Using punchy flavours such as Cajun seasoning helps to keep your cooking exciting, taking lower-calorie mealtimes to the next level.

  • 4 skinless salmon fillets (120g each)
  • 250g (1 small head) broccoli
  • 1 cal sunflower oil spray
  • Sea salt
  • Freshly ground black pepper

For the Cajun seasoning:

  • 1 heaped tsp ground cumin
  • 1tsp garlic granules
  • ½tsp cayenne pepper
  • ½tsp dried oregano
  • ½tsp dried thyme
  • For the dirty rice
  • 1tsp olive oil
  • 1 onion, finely diced
  • 2 garlic cloves, slices
  • 1 red pepper, cored, deseeded and finely diced
  • 1tbsp tomato purée
  • 1tsp dried oregano
  • ½tsp dried thyme
  • 200ml fresh chicken stock
  • 400g tin black-eyed beans
  • 500g cooked brown and wild rice (freshly cooked and drained or two pouches)
  • 4 spring onions, finely sliced

To serve:

  • 1 lime, cut into wedges

Preheat the oven to 200°C/Fan 180°C/Gas 6.

For the Cajun seasoning, mix the ingredients together in a small bowl with 1tsp of flaky sea salt.

Pat each salmon fillet dry with kitchen paper, then sprinkle with the seasoning on all sides. Leave to marinate while you prepare the broccoli and dirty rice.

Line a baking tray with a silicone mat (or spray with oil). Cut the broccoli into bite-sized florets and spread out on the tray. Cook on a high shelf in the oven for 12 minutes or until the broccoli is lightly charred and cookedthrough.

Meanwhile, for the dirty rice, heat the oil in a large sauté pan over a medium heat. When hot, add the onion and cook for four to five minutes until softened. Add the garlic and cook for two minutes, then add the red pepper and tomato purée and stir well.

Add the oregano, thyme and stock and bring to a simmer.

Drain the black-eyed beans and add to the pan with the rice. Cook for another five minutes. Season well with salt and pepper and stir through the spring onions.

Heat a medium, non-stick frying pan over a medium heat. Spray the salmon fillets with oil then place in the pan. Cook for two to three minutes on each side or until lightly charred and cookedthrough.

Spoon the rice into four shallow bowls and add the broccoli and salmon. Serve at once, with lime wedges.

Per serving: 552 calories, 41g protein, 55g carbs, 17g fat, 9g fibre.

Top Tip: To achieve maximum flavour and texture I like to use a small amount of a high-calorie ingredient in a clever way.

Tom Kerridge: The Lose Weight and Get Fit chef shares three delicious recipes (1)

Malaysian-style beef curry

Serves 4

Here, galangal, tamarind and lemongrass introduce more subtle flavours than the often fiery heat of a classic Indian curry. Give it a try to make a change from your usual curry.

  • 650g lean stewing beef
  • 1tbsp vegetable oil
  • 1 litre fresh beef stock
  • 1 cinnamon stick
  • 2 star anise
  • 2 kaffir lime leaves
  • 150ml tinned coconut milk
  • 1tbsp tamarind paste
  • Sea salt
  • Freshly ground black pepper

For the spice paste:

  • 8 shallots, quartered
  • 4 garlic cloves, peeled
  • 2 dried chillies, stalks removed
  • 2 long red chillies, deseeded
  • 2½cm piece fresh ginger, diced
  • 2½cm piece fresh galangal, diced
  • 2 lemongrass stems, coarse layers removed, chopped
  • 1tsp ground turmeric

To finish and serve:

  • 500g cooked brown rice (freshly cooked and drained or two pouches)
  • A handful of coriander leaves
  • 1 long red chilli, finely sliced

First, prepare the spice paste: put all the ingredients into a food processor along with 1 tsp of salt and blend until smooth, adding a splash of water ifneeded.

Cut the beef into 2½cm cubes.

Place a large, non-stick saucepan over a high heat and add the oil. When hot, add the spice paste and cook, stirring, for one minute or untilfragrant.

Add the beef and cook, stirring regularly, for five minutes until starting to brown. Add the stock, cinnamon, star anise and lime leaves. Bring to a low simmer, cover and cook gently for 45 minutes, stirring occasionally. Remove the lid and cook for a further 20 minutes or until the sauce is thickened and the beef is tender.

Increase the heat, stir in the coconut milk and tamarind paste and cook for a further five minutes.

If using pouches of rice, heat up according to the packet instructions.

Season the curry with salt and pepper to taste and discard the cinnamon stick and star anise.

Divide the rice and curry between warmed bowls and top with coriander leaves and chilli slices to serve.

Per serving: 613 calories, 66g protein, 42g carbs, 19g fat, 3g fibre.

Read More:

Tom Kerridge: The Lose Weight and Get Fit chef on trying to regain fitness – and why carbs are back on the menu

Monkfish and coconut curry

Serves 2

Tom Kerridge: The Lose Weight and Get Fit chef shares three delicious recipes (2)

Monkfish is a robust, meaty fish that’s great in a curry as it holds its own well with complex spices. Red lentils and coconut provide richness and make this dish feel substantial, yet it is still light – the perfect cosy winter feast.

  • 1tbsp vegetable oil
  • 1 large onion, finely diced
  • 3 garlic cloves, finely chopped
  • 2½cm piece fresh ginger, peeled and finely grated
  • 1 long red chilli, finely sliced (with seeds)
  • A handful of curry leaves
  • 1 heaped tsp ground turmeric
  • 1tsp ground coriander
  • 2 medium tomatoes, diced
  • 400ml fresh vegetable stock
  • 50g red lentils
  • 400g monkfish fillets
  • 100g green beans
  • 100ml tinned coconut milk
  • 2tbsp roughly chopped coriander leaves
  • Sea salt
  • Freshly ground black pepper

Heat the oil in a large, non-stick sauté pan over a medium-high heat. When hot, add the onion and cook for five minutes or until softened and starting to brown.

Add the garlic, ginger and chilli and cook for a couple of minutes. Now add the curry leaves, turmeric and ground coriander and cook, stirring for one minute or until fragrant.

Add the tomatoes, stock and lentils to the pan. Stir, bring to the boil over a medium heat and simmer for 12 to 15 minutes or until the sauce is thickened and the lentils are tender.

Meanwhile, cut the monkfish into 4cm pieces, and trim the green beans and cut them in half.

Add the monkfish and coconut milk to the pan and cook over a gentle heat for two to three minutes. Add the beans and cook for a further three to four minutes. Remove from the heat, taste to check the seasoning and stir in the coriander. Serve in warmed bowls.

Per serving: 435 calories, 41g protein, 27g carbs, 16g fat, 7g fibre.

Tom Kerridge: The Lose Weight and Get Fit chef shares three delicious recipes (3)

Lose Weight & Get Fit by Tom Kerridge is published by Bloomsbury Absolute, priced £22.

The accompanying TV show airs on BBC2 at 8.30pm on Wednesdays.

Tom Kerridge: The Lose Weight and Get Fit chef shares three delicious recipes (2024)

FAQs

How to lose weight by Tom Kerridge? ›

By ditching alcohol and starchy carbs in favour of plenty of protein, fresh fruit and veg, you will be eating meals that will help you shed the weight, whilst offering a satisfying intensity of flavour. These are recipes that don't feel like diet food, and can be shared with friends and family.

Which British chef lost a lot of weight? ›

We've been through a lot together." After turning 40 and weighing 30 stone (190.5 kg), Kerridge managed to lose 12 stone (76.2 kg) in five years through a combination of swimming, ditching alcohol, cutting down on carbs and using the dopamine diet.

What is the title of Tom Kerridge's latest cookbook? ›

He is the author of several bestselling books, including Tom Kerridge's Fresh Start (2018), The Hand and Flowers Cookbook (2020) featuring his Michelin-star recipes and Tom Kerridge's Outdoor Cooking (2021) which celebrates barbecue and campfire gourmet.

What is the 7 second daily ritual to lose weight? ›

There is no specific ritual that can guarantee weight loss in just 7 seconds. Sustainable weight loss requires a combination of healthy eating, regular physical activity, proper sleep, stress management, and other lifestyle factors.

What does Tom Kerridge eat? ›

Tom's version of the dopamine diet revolves around high-protein foods, vegetables and tinned beans, and he's said that his cooking method means he never has to compromise on flavour and he still gets to eat a "generous plate" of food without restricting himself to tiny portion sizes.

What did Gordon Ramsay eat to lose weight? ›

Ramsay explained that instead of eating the traditional three meals of breakfast, lunch and dinner, he instead enjoys five small meals a day. He continued: “I like to keep on my toes and eat small bits. Almost like in Hong Kong - four or five times a day, small bowls of food.”

Why is Tom Kerridge so big? ›

But after years in high pressure kitchens, Kerridge's weight crept up to a staggering 30 stone, thanks to massive drinking sessions and constant snacking.

How did Geoffrey Zakarian lose weight? ›

Limit Sugar and Refined Flour:​ Zakarian has eliminated sugar and refined flour from his diet, which helped him lose 20 pounds. Desserts and soft drinks, including sugary cocktails, were among the first to go. Processed flours in bread and bagels and white rice were next.

Is Tom Kerridge Michelin starred? ›

In Kerridge's case, he currently holds a total of two Michelin stars. His first star was awarded in 2006 when he was the head chef at The Hand and Flowers, his pub in Marlow, Buckinghamshire. This made The Hand and Flowers the first pub in the world to receive two Michelin stars.

What restaurant does Tom Kerridge have? ›

For his first restaurant in London, renowned Michelin-starred chef Tom Kerridge, along with head chef Nick Beardshaw, have created menus which hark back to classics and traditional techniques, and play on Tom's reputation for serving his take on the UK's most celebrated dishes.

How do I contact Tom Kerridge chef? ›

To get in touch, simply call an official booking agent on 0207 1010 553 or email us at agent@championsukplc.com for more information.

What meal makes you lose the most weight? ›

Great Food Combos for Losing Weight
  • Power Pairs. 1/15. ...
  • Avocado and Dark Leafy Greens. 2/15. ...
  • Chicken and Cayenne Pepper. 3/15. ...
  • Oatmeal and Walnuts. 4/15. ...
  • Eggs, Black Beans, and Peppers. 5/15. ...
  • Bean and Vegetable Soup. 6/15. ...
  • Steak and Broccoli. 7/15. ...
  • Green Tea and Lemon. 8/15.
Sep 27, 2022

What is the 3 hour diet for weight loss? ›

The 3-Hour Diet is a trademarked food plan that involves eating small portions of food every three hours throughout the day. This is a highly controlled plan with a regimented eating schedule. By eating at specific times throughout the day, Cruise says dieters keep their metabolism running on high, reducing body fat.

How to slim down 20 pounds? ›

Here are the 10 best ways to quickly and safely drop 20 pounds.
  1. Count calories. ...
  2. Drink more water. ...
  3. Increase your protein intake. ...
  4. Reduce your refined carb consumption. ...
  5. Start lifting weights. ...
  6. Eat more fiber. ...
  7. Follow a sleep schedule. ...
  8. Add cardio to your routine.

What is the 3 day weight loss challenge? ›

The military diet requires people to follow a low calorie diet for 3 days and then return to regular eating for 4 days. Across the first 3 days, daily calorie intake is restricted to 1,400, 1,200, and 1,100 calories. The diet is high in protein and low in fat, carbohydrates, and calories.

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