Trying to eat healthily or stick to a low calorie diet? Got an impending trip to Prezzo (who, by the way, also do vegan options)? No fear, we've got you sorted. We asked nutritionist Caroline Wilson, the founder of Kitchenistic, to select her favourite dishes from every part of the menu, taking into account their nutritional value – and yes, pizza and pasta are still very much on the cards...
Healthiest starters in Prezzo
(406 calories, 4.3g saturated fat)
"Prawns are a great option for those wanting to maintain a healthy diet, as they're high in protein and rich in selenium," says Caroline. "Selenium encourages a healthy heart by limiting oxidative stress, whilst acting as an anti-inflammatory to the body." Prawns also hold a healthy fat profile (a total of 13.8g in this case) with three times more omega-3 fatty acids than omega-6 fatty acids.
(271 calories, 1.6g saturated fat)
If you're focussing solely on calories, then Prezzo's garlic bread has the second fewest on the starter menu. While it might not be as nutritiously savvy as some of the other options outlined by Caroline, it's still damn tasty. "I'm a huge advocate of using sharing as a tool to avoid overindulging, so if you crave carbs, splitting with a friend is a great way to curb the hankering whilst limiting your intake."
(241 calories, 12.1g saturated fat)
"If you're consciously opting for healthy alternatives when dining, it's not exactly ground-breaking to select a salad," notes Caroline. "However, if you find eating salads a chore, it's great to make them your starter [rather than a side] – if presented alongside a main dish, it's likely you'll finish the meal with it untouched." It's an easy way to tick off one of your five-a-day, too, and in theory, could help you opt for a lighter main.
Healthiest mains in Prezzo
Chicken and Asparagus Risotto
(787 calories, 13.9g saturated fat)
"This risotto serves as a great option as it provides 39.1g of quality protein and is the lowest option for salt content," says Caroline. "Asparagus is brilliant for neutralising cell damage caused by free radicals. It also reduces inflammation and even promotes cognitive health." If you fancy a lower calorie alternative, opt for the King Prawn and Salmon Risotto instead – it comes in at just 471 calories with 4.4g of saturated fat.
Garlic Mushroom Pizza, regular size
(595 calories, 4.6g saturated fat)
"The Garlic Mushroom Pizza is a fantastic option for those maintaining a healthy diet, as it's a lower option in terms of salt, saturated fat and calories," says Caroline. "The Garlic Mushroom pizza holds 1.79g of salt per serving as opposed to some of its counterparts that include 7.06g (such as the Vesuvio)." White mushrooms are also a good source of vitamin D and contain selenium, an essential mineral that helps to boost the immune system. The Prezzo Garlic Mushroom pizza has no cheese, so it's also a great option for vegans.
Chicken Primavera Light Pizza
(524 calories, 7.8g saturated fat)
"If you're choosing to monitor your calorie intake on a day to day basis, then a Chicken Primavera is a terrific option as it's lower in calories than your average pizza and includes a healthy dose of vegetables (broccoli, peppers and tomatoes)," advises Caroline. "I always encourage clients to get their fruit and veg intake in where they can, even if it is on a pizza! In fact, I always recommend adding extra where you can." For the vegetarian alternative, opt for the Goats Cheese and Aubergine Light Pizza (554 calories, 14.3g saturated fat).
Aubergine Penne Pasta
(554 calories, 1.5g saturated fat)
"Admittedly, the aubergine pasta isn't the lowest option for carbs at 98g per serving," says Caroline. "However, it is low in saturated fat, sugar and salt." It's also a better alternative to the Penne Arrabbiata because aubergines are regarded as a superfood. "They're high in antioxidants, help to regulate blood sugar levels and promote digestion as they are high in fibre." Cha-ching!
Roasted Salmon Fillet
(483 calories, 11.5g saturated fat)
The Salmon Fillet is roasted, increasing its power to serve as a healthy option. "Just two servings of salmon a week can reduce chronic illnesses, such as diabetes," notes Caroline. "Not only that, but it's also a strong source of lean protein and omega-3 fatty acids, combined with selenium and vitamin B12, which boost brain function." Several studies have shown that the combination of polyunsaturated fatty acids and vitamin D in salmon contributes towards bone health and reduces the risk of osteoporosis too.
Healthiest dessert to order in Prezzo
(13 calories, 0g saturated fat)
Yep, you read that right - a dessert that has fewer calories than a serving of broccoli. "The sorbet is only 13 calories per serving! Plus it's the lowest option for sugar and the raspberry flavour will combat any sweet cravings you might have after a high carb meal," says Caroline. We'll take two, cheers!
Mini Panna Cottas with Fruit Forrest Compote
(126 calories, 5g saturated fat)
If you're itching for a sugar fix after your meal, the Prezzo mini dessert menu is good place to start - and the Mini Panna Cottas with Fruit Forrest Compote has the fewest calories and the least amount of saturated fat of the bunch.
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