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Recipe
ROAST WINNER

Fitness guru Joe Wicks shows how to prepare a low-carb version of the classic Sunday roast dinner

There is nothing wrong with a traditional  roast, it’s a delicious meal and can fill you up with all the goodness you need even if you've given beef the hoof
 

WE told you this week how traditional Sunday roasts are dropping out of favour with families but here fitness guru JOE WICKS explains how to prepare a low-carb version of the old favourite.

And we fill you in on all the goodness you could miss out on if you give beef the hoof.

A British Sunday roast dinner gives you the opportunity to spend time with your loved ones over a delicious meal
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A British Sunday roast dinner gives you the opportunity to spend time with your loved ones over a delicious mealCredit: Getty - Contributor

THERE is nothing wrong with a roast, it’s a British institution and gives you the opportunity to spend time with your loved ones over a delicious meal.

A roast can be lean if you want it to be.

The trick is to make things like the gravy and cauliflower cheese from scratch, so they don’t come from a packet full of sugar and other ingredients you don’t realise are in there.

When I make my roast beef dinner, I replace the potatoes with a swede and carrot mash, which has a dollop of butter and is proper tasty.

I recommend a lovely piece of sirloin steak, and the trick is to save all the meat fat juices for the gravy.

Serve your roast with loads of fresh, steamed veg to get your five a day and you’re laughing.

And it a roast doesn’t have to take ages to make – Joe's recipe takes about 20 minutes to prep and 40 minutes to cook
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And it a roast doesn’t have to take ages to make – Joe's recipe takes about 20 minutes to prep and 40 minutes to cookCredit: Maja Smend

A roast doesn’t have to be complicated to make – it’s about 20 minutes prep and 40 minutes cooking time.

It is also a really balanced meal, with protein, carbs and vegetables — so it has a bit of everything you need.

Cooking For Family & Friends: 100 Lean Recipes To Enjoy Together, by Joe Wicks, is out now
11
Cooking For Family & Friends: 100 Lean Recipes To Enjoy Together, by Joe Wicks, is out now

My ideal Sunday is a bike ride in the morning then my family and friends come round for a roast.

In my recent book Cooking For Family & Friends, I reveal how to make a low-carb roast dinner.

The recipe is summarised on the right.

  • Cooking For Family & Friends: 100 Lean Recipes To Enjoy Together, by Joe Wicks, is out now.

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Try Joe's leaner lunch

(Serves 4)

YOU NEED: 1.5kg sirloin; 4 carrots, 1 swede, chopped; 650g cauliflower florets; 215g mascarpone; 1 egg; 2 spring onions, sliced; 1 tsp English mustard; 40g cheddar, 25g parmesan, grated; 20g butter; bay leaf; 2 sprigs thyme, parsley; 1 tbsp plain flour; 500ml quality beef stock.

METHOD: Preheat oven to 220C/fan 200/gas mark 7. Season the beef with salt and pepper and place it on to a roasting tin. Roast for 15 mins in the oven.

Reduce temperature to 175C/fan 150/gas mark 4 and continue to roast beef for 25 minutes. Remove from oven, wrap tightly in foil and let it rest on a plate for at least 20 minutes.

Keep the fat and juices from the tin.

While the beef is roasting, boil two large saucepans of water, chuck the carrots and swede in one, simmer for 20 minutes. Drop the cauli florets in the other and simmer for 8 minutes or until the florets are just tender. Drain in a colander, leave to steam dry.

Beat together mascarpone, egg, spring onions and mustard along with a good pinch of salt and pepper. Pile the cauliflower into an oven dish and scrape the mascarpone mix over the top, spreading it out.

Scatter cheddar and parmesan over the top then bake for 25 minutes. Drain the swede and carrots in a colander and tip back in the pan along with the butter. Add salt, pepper and mash it up.

Reheat the fat and juices, add bay leaf and thyme, sprinkle in the flour and stir to form a smooth paste. Cook for about 1 minute then gradually add in the beef stock. Bring to the boil, then scatter with chopped parsley.

Serve with greens.

 

Why the Sunday dinner may not be as bad for you as you think...

The traditional Sunday roast may not be as unhealthy as we believe it to be
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The traditional Sunday roast may not be as unhealthy as we believe it to beCredit: Getty - Contributor

Roast beef x 4 slices

(150g=303 cals, 10g fat)

A roast beef portion of 4 slices contains approximately 303 calories and is brilliant for protein to maintain muscles
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A roast beef portion of 4 slices contains approximately 303 calories and is brilliant for protein to maintain musclesCredit: Getty - Contributor

Brilliant for protein to maintain muscles as well as zinc and selenium, which are crucial for the immune system, and iron.

Roast potatoes x 4

(165g=270 cals, 9g fat)

A portion of roast potatoes, 165g, contains approximately 270 calories and are good for fibre and vitamin C
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A portion of roast potatoes, 165g, contains approximately 270 calories and are good for fibre and vitamin CCredit: Getty - Contributor

They are good for fibre and vitamin C but contain fat and quite a few calories, so cut back to two for a healthier option.

Carrots

(80g=28 cals, 0.4g fat)

Carrots at 80 grams contain approximately 28 calories and these are loaded with alpha and beta carotene, which fight cancerous changes in cells
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Carrots at 80 grams contain approximately 28 calories and these are loaded with alpha and beta carotene, which fight cancerous changes in cellsCredit: Getty - Contributor

Loaded with alpha and beta carotene, which fight cancerous changes in cells. Beta carotene is converted into vitamin A, which is vital for keeping the linings of our respiratory tract in good condition to help fight infections. One of your five a day.

Peas

(80g=80 cals, 0.6g fat)

A portion of peas, approximately 80 grams contains 80 calories is great for soluble fibre that helps to keep us feeling full
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A portion of peas, approximately 80 grams contains 80 calories is great for soluble fibre that helps to keep us feeling fullCredit: Getty - Contributor

Great for soluble fibre that helps to keep us feeling full and controls cholesterol and blood sugar levels. Also useful for vitamin C, which is needed for healthy skin and immunity. One of your five a day.

Cauliflower cheese

(80g=72 cals, 5g fat)

The milk and cheese in a cauliflower cheese, on a portion of 80 grams, provides bone-building
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The milk and cheese in a cauliflower cheese, on a portion of 80 grams, provides bone-buildingCredit: Getty - Contributor

The milk and cheese provide bone-building calcium and the veg is one of your five a day.

Yorkshire puddings x 2

(each=148 cals, 7g fat)

Each Yorkshire pudding adds fibre to your meal and the milk provides bone-building calcium too
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Each Yorkshire pudding adds fibre to your meal and the milk provides bone-building calcium tooCredit: Getty - Contributor

They add a gram of fibre to your meal and as they are made with milk, provide bone-building calcium too.

Gravy

(15 cals, 0.6g fat)

Gravy made with granules and water adds little calories to your meal overall
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 Gravy made with granules and water adds little calories to your meal overallCredit: Getty - Contributor

Gravy granules mixed with 50ml water add little in the way of calories or fat but make the meal that bit tastier.

TOTAL MEAL - 916 cals, 32g fat, 8g sat fat, 72g protein

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