5-2 Recipes Stuffed Courgette Rolls

STUFFED COURGETTE ROLLS

121 calories

In this delicious Italian starter the thin slices of courgette are ‘cooked’ in oil and vinegar before being stuffed with a delicious cottage cheese filling. This recipe makes four or five rolls.

Serves 1 Preparation time: 5 minutes, plus at least 20 minutes marinating

1 courgette (18 cals)

1 tsp extra-virgin olive oil (27 cals)

1 tbsp balsamic vinegar (12 cals)

100g (3½oz) low-fat cottage cheese (63 cals)

1 tsp lemon juice (1 cal)

4 fresh basil leaves, shredded

salt and freshly ground black pepper

• Cut the ends off the courgette (zucchini) and, using a vegetable peeler, cut 4 long strips, discarding the first and last strips that are just skin.

• Drizzle the olive oil and half the balsamic vinegar over a large plate. Arrange the courgette strips flat on the plate, making sure they don’t overlap, then drizzle the remaining balsamic vinegar over the top. Leave to marinate in the refrigerator for at least 20 minutes.

• Place the cottage cheese in a fine sieve (strainer) and press on it gently with a fork to remove as much liquid as possible. Put the cottage cheese into a small bowl and mix in the lemon juice and shredded basil, then season.

• Place 1 generous teaspoon of the cottage cheese mixture onto one end of a courgette strip and roll up. Repeat until you have used up all the filling. Arrange the rolls upright on a serving plate to serve.

Source;

http://www.52recipes.co.uk/2014/03/10/stuffed-courgette-rolls/

5-2 Recipes Monkfish & Chorizo With Courgette Spaghetti

MONKFISH & CHORIZO WITH COURGETTE SPAGHETTI

 162 calories

This dish is so quick to knock up for a one-person lunch or dinner. The flavours really pack a punch too!

This would also work well with other types of white fish. 

Serves 1 • Cook-time: 10 minutes

1 medium courgette (36 cals)

70g monkfish, cut into thin slices (46 cals)

½ tsp smoked paprika (4 cals)

20g chorizo, finely sliced (58 cals)

salt and pepper

1 tbsp (15ml) dry white vermouth (Noilly Prat) (18 cals)

• Use a julienne peeler (for spaghetti) or a standard peeler (for ribbons) to cut the courgette into long thin pieces. Lay the courgette between 2 pieces of kitchen paper to absorb a little of the excess water.

• Place the monkfish on a small plate and sprinkle over the paprika and a little salt and pepper, then toss through.

• Heat a small frying pan on a medium-high heat and add the chorizo. Fry for a minute or two, until the juices are released and the chorizo is just starting to turn brown. Add the monkfish and fry for a further minute or two, stirring frequently until cooked through.

• Turn the heat to low, add the vermouth and cook for two minutes. Transfer the contents of the pan to a warmed plate.

• Return the pan to the heat and turn the temperature up to high. Add in the blotted courgette and fry, stirring almost continually, for 2-3 minutes.

• Put the courgette in a serving dish and pour the monkfish and sauce over. Serve immediately.

THE ART OF COURGETTE SPAGHETTI

 Courgette spaghetti has been a revelation to me. It is a fantastic food for diet days. You just shred a courgette with a peeler, quickly fry and then serve in a sauce of your choice. It’s quicker to cook than pasta. It is much, much tastier than zero pasta (a diet pasta substitute).  One large courgette, enough to make a big bowl of spaghetti, has only 36 calories.

Spaghetti or tagliatelle

If you want to make authentic looking spaghetti, you really need a julienne peeler. This wasn’t something I owned before but a quick look online showed me that a simple hand-held peeler can be bought for under £5. It is well worth the small outlay if you develop a taste for it.

If you don’t own a julienne peeler, never fear, there is an even simpler alternative. Use a standard vegetable peeler to create thin flat pieces of courgette. You could call this courgette tagliatelle. It tastes just as good and the preparation method is exactly the same.

Preparation

Whichever type of peeler you use, start with one large washed courgette. Run the peeler down the full length of the courgette. Repeat on the same side making long pieces of courgette until you reach the seeds in the centre. Make a quarter turn in the courgette and begin again. Go all round the courgette until you have an oblong strip of seeds which can be discarded. Be careful as you near the end of the courgette as the julienne peeler is sharp and you could easily cut your finger.

Place all the peelings on a piece of kitchen paper and blot with more kitchen paper to remove excess water.

Cooking

Heat 1 teaspoon of olive oil (27 cals) in a wide frying pan on a high heat. Try using a flavoured oil such as garlic or chilli oil. When the oil is hot, toss in the courgette and stir. Fry for 2-3 minutes, stirring regularly. When cooked the courgette should be soft with a few burnt edges. Season well with salt and pepper before serving.

Source;

http://www.52recipes.co.uk/2014/01/29/monkfish-chorizo-with-courgette-spaghetti/

http://www.52recipes.co.uk/2014/01/16/the-art-of-courgette-spaghetti/

5-2 Recipes Chicken & Bacon Casserole

CHICKEN & BACON CASSEROLE

 249 calories

Lovely hearty comfort food.

The great thing about this recipe is that you don’t add the chicken until near the end of the cooking time, keeping the chicken beautifully tender. The sauce freezes well before the chicken is added.

Serves 4  •  Cook time: 2 hours 30 minutes

4 slices streaky bacon, roughly chopped (140 cals)

1 onion, peeled and chopped (65 cals)

1 carrot, peeled and diced (35 cals)

1 parsnip, peeled and diced (45 cals)

4 small leeks, washed and sliced (104 cals)

1 red pepper, de-seeded and chopped (51 cals)

salt and pepper to taste

250g chestnut mushrooms, washed and sliced (32 cals)

200ml dry white wine (66 cals)

500ml chicken stock, fresh or made with one cube (35 cals)

2 bay leaves

400g chicken breast, diced into approx 1 inch cubes (424 cals)

• Pre-heat the oven to 180C/160C fan.

• Heat a large lidded frying pan or oven-proof casserole on a med-high heat on the hob. When hot add the streaky bacon. Fry for 2-3 minutes until just turning brown. Remove the bacon using a slotted spoon and set aside.

• Add the onion to the pan and immediately reduce the heat. Leave the onion to cook slowly in the bacon fat for about 5 minutes.

• Add the carrot, parsnip, leeks and pepper to the pan. Stir thoroughly and season with salt and pepper. Turn the heat up a little and continue to cook for a further 3 minutes.

• Stir through the mushrooms and add the wine and chicken stock. Add bay leaves and bring to a gentle simmer.

• Transfer to an oven-proof dish if necessary.

• Place the lidded dish in the pre-heated oven and cook for approximately 2 hours. You could also cook this dish in a slow cooker for 6-8 hours.

• When you are ready to eat, heat the dish on the hob and bring up to a gentle simmer. If necessary, add a little extra water at this stage. Add the diced chicken and bring back to simmering point. Then cook gently for 12 minutes. Check the chicken is cooked through before serving immediately.

Dessert

BOOZY PLUMS

 136 calories

This is a fab and easy autumn recipe. Great for using up any left over fruit from the garden. This makes 6 portions. It can be served hot or cold. It also freezes brilliantly.

Serves 6 Preparation time: 10 minutes Cook time: 5 minute

8 plums, stoned (pitted) and chopped (158 cals)

4 large eating apples, peeled, cored and thinly sliced (288 cals)

200ml (generous ¾ cup) good-quality dry cider (72 cals)

75g (3oz) caster (superfine) sugar (296 cals)

¼ tsp ground cinnamon

• Combine all the ingredients in a saucepan. Bring to a simmer over a medium-high heat, cover with a lid and cook, stirring every minute, for 5 minutes until the fruit is tender.

Source:

http://www.52recipes.co.uk/2014/02/10/chicken-bacon-casserole/

http://www.52recipes.co.uk/2013/10/07/boozy-plums/

5-2 Recipes Meatballs In Pitta Bread and Chocolate Ginger Muffins

MEATBALLS IN PITTA BREAD

 287 calories

This scrummy recipe works really well with shop-bought or home-made pitta breads. My kids absolutely love it too.

The recipe makes enough meatballs to serve six people. I like to make a big batch and freeze them before cooking. That way it’s easy to pull out a few and bake them for a quick and easy dinner.

Serves 6 · Cook-time: 30 minutes

Meatballs (makes 18, 3 per person)

500g extra lean beef mince (615 cals)

1 clove garlic, peeled and crushed (3 cals)

salt and pepper

1 tsp dried mixed herbs

To serve (per person)

1 wholemeal pitta bread (154 cals)

handful (20g) shredded iceberg lettuce (3 cals)

1 tomato, diced (14 cals)

3cm piece cucumber, diced (6 cals)

1 tbsp (20g) salsa (7 cals)

• Pre-heat the oven to 190C/170C fan.

• To make the meatballs, place the mince, garlic and mixed herbs in a large mixing bowl. Season generously with salt and pepper. Using your hands, knead the mince with your hands for a few minutes. It will change from individual strands into a mould-able meat “dough”.

• Scoop up a small teaspoon of the mince and rub it gently into a ball. Place on a baking sheet. Repeat with the rest of the beef mince. If you wish to freeze the meatballs, now is the time to do it. Place the baking tray on the top shelf of the freezer and when the meatballs are frozen, transfer to a freezer bag or suitable container.

• Bake the meatballs for 20-25 minutes, until cooked through and brown all over. If cooking from frozen, bake for 30-40 minutes.

• The meatballs can be served hot or cold.

• When you are ready to serve, cut the pitta in half lengthways. Fill the pittas with the lettuce, cucumber and tomato. Cut the meatballs in half and place 3 halves in each side of the pitta. Finally top with the salsa.

Dessert

CHOCOLATE GINGER MUFFINS

 204 calories per muffin

This fabulous yet healthy recipe comes from Mita Patel. Take a look at her delicious blog here www.mixitcookit.com (Warning! It contains cakes). Fabulous photo – thanks Mita.

Makes 10 large muffins

200ml skimmed milk (64 cals)

1 tbsp lemon juice (2 cals)

150g Plain flour (512 cals)

100g Self raising flour (512 cals)

1 tbsp oat bran (37 cals)

2 level tsp baking powder (14 cals)

½ tsp bicarbonate of soda

Pinch of salt

30g light brown sugar (109 cals)

1 tbsp honey (43 cals)

1 large egg (89 cals)

50g White chocolate, chopped into chunks (290 cals)

50g Plain chocolate, chopped into chunks (255 cals)

1 large banana (106 cals)

2 tsp cinnamon

1cm ginger, peeled and finely grated (5 cals)

Preheat oven to 180C/160C fan.

• Combine milk and lemon juice in a jug, and let it curdle for a few minutes.

• Mix together all the dry ingredients (flours, sugar, raising agents, oat bran, cinnamon, salt).

• Whisk egg and honey and combine with the milk. Pour over dry ingredients and stir together lightly.

• Mash up the banana and add to batter with grated ginger.

• Scoop generous amounts into muffin cases and sprinkle dark and white chocolate equally on top.

• Bake for 20 minutes until sponge is light brown and chocolate has melted into the muffins.

 Eating them when warm is a fabulous idea, do it.

Source:

http://www.52recipes.co.uk/2014/02/17/meatballs-in-pitta-bread/

WWW.MIXITCOOKIT.COM 

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5-2 Recipes Grilled Portobello Mushrooms

GRILLED PORTOBELLO MUSHROOMS

 78 calories

A great low calorie meal for a fast day lunch.

Serves 1 • Cook time: 15 minutes

2 flat open or portobello mushrooms (32 cals)

1 tsp extra-virgin olive oil (27 cals)

½ garlic clove, peeled and crushed (2 cals)

1 tsp chopped fresh parsley

1 medium tomato (17 cals)

salt and freshly ground black pepper

• Preheat the grill (broiler).

• Prepare the mushrooms by brushing off any soil and cutting out the stalks. Finely chop the stalks and mix in a small bowl with the olive oil, garlic and parsley.

• Cut the tomato in half, scoop out and discard all the seeds, then finely chop the tomato flesh and add to the bowl.

• Place the mushrooms open side down on a grill pan and grill (broil) for 4 minutes. Remove the mushrooms from the grill pan and turn them over. Distribute the garlic and tomato mixture evenly over the mushrooms, season with salt and pepper and grill for a further 6 minutes. Serve immediately.

Source;

http://www.52recipes.co.uk/2014/02/25/grilled-portobello-mushrooms/

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5-2 Recipes Super-food Energy Bars

SUPER-FOOD ENERGY BARS

 143 CALORIES

Make your own totally natural cereal bars. Very filling and satisfying. A fraction of the cost of shop-bought.

Here’s a simple cereal bar you can make. You could even use it as a meal replacement bar on a diet day.

I’ve used a 10” round tin to make segments but a 10” square tin would work just as well to make 16 bars. The bars can then be kept in an air-tight container for up to a week. Or wrap individually for a portable snack.

Makes 16 bars • Cook-time: 1h

½ tsp sunflower oil (14 cals)

1 x 400g can light condensed milk (1116 cals)

200g rolled (porridge) oats (740 cals)

50g mixed seeds* (277 cals)

80g dried apricots, chopped (142 cals)

* I use Linwoods milled 5 seed mix

• Pre-heat the oven to 160C/140C fan.

• Use a square or round 10” tin, silicone or loose bottomed work really well. If you don’t have either of those, line the base of the tin with a sheet of baking parchment. Put a dribble of oil into the tin and wipe round with some kitchen paper.

• Heat the condensed milk gently in a small saucepan. Warm through until just steaming but not bubbling. This takes about 5 minutes.

• Meanwhile place the oats, seeds and chopped apricots in a large mixing bowl and combine together.

• When the condensed milk is warm, pour over the dry ingredients and stir thoroughly.

• Scoop the mixture into the tin and press into the edges so you get an even spread.

• Bake in the pre-heated oven for 45-55 minutes until just a little bit golden on top.

• Leave to cool for 5 minutes in the pan before carefully tipping out onto a chopping board.

• Use a very sharp knife to cut into 16 equal portions while still warm. Leave to cool completely before either transferring to an air-tight container or wrapping individually in cling film.

Source;

http://www.52recipes.co.uk/2014/02/05/superfood-energy-bars/

How To Get Started On The 5:2 Diet - 5 Top Tips for New Fasters

5-2 Recipes-Mango Chicken & Raspberry Frozen Yoghurt-

MANGO CHICKEN

 234 calories

Chicken and mango go so well together, and combined with fresh herbs and ginger, this dish will become a firm favourite.

Serves 2  · Preparation time: 5 minutes  ·  Cook time: 20 minutes

2 × 150g (5oz) skinless, boneless chicken breasts, cut in half lengthways (318 cals)

½ tsp chopped fresh rosemary

½ tsp chopped fresh thyme

salt and freshly ground black pepper

1 tsp olive oil (27 cals)

100g (3½oz) mango pieces, chopped into small pieces (65 cals)

2 tsp brown sugar (36 cals)

1 tbsp red wine vinegar (2 cals)

1 tbsp dry sherry (14 cals)

1 small thumb fresh root ginger, peeled and finely grated (5 cals)

• Rub the chicken breast pieces with the herbs and a little salt and pepper.

• Heat the olive oil in a large frying pan (skillet) over a medium heat. Add the chicken and fry until golden brown and cooked through, about 8–10 minutes on each side. Remove the chicken from the pan with a slotted spoon, cover and keep warm.

• Return the pan to a medium heat, add the mango and fry for 2 minutes, then add the sugar, vinegar, sherry and ginger, stir well and continue to fry for a further 2 minutes. Pour the mango sauce over the chicken to serve.

Dessert

RASPBERRY FROZEN YOGHURT

 146 CALORIES

A great fat-free dessert, it is made without the use of an ice-cream machine. Remember to take the frozen yoghurt out of the freezer 10 minutes before serving to allow it to soften slightly. Feel free to experiment with other fruits using a similar method, or try adding a few drops of vanilla extract to make vanilla frozen yoghurt.

SERVES 6 • PREP 10 minutes plus 3–4 hours freezing

200g (7oz) raspberries (50 cals)

½ × 400ml (14fl oz) can light condensed milk (541 cals)

500g (1lb 2oz) pot zero fat Greek yoghurt (285 cals)

• Roughly chop half the raspberries and set aside.

• Place the remaining raspberries in a food processor and whizz to a smooth purée. Alternatively, purée the raspberries with a fork.

• Place the puréed raspberries in a large bowl and stir in the condensed milk and Greek yoghurt until everything is mixed, then fold in the remaining chopped raspberries. Transfer the mixture to a freezer-proof container and freeze until solid.

Source;

http://www.52recipes.co.uk/2014/03/03/mango-chicken/
http://www.52recipes.co.uk/2014/05/27/raspberry-frozen-yogurt-2/

The Fast Guide to the Fast Diet - for people too lazy to read the book

5-2 Recipes

CHICKEN SATAY

 

244 calories

I made these at the weekend for what was possibly the last barbecue of the year. They were incredibly popular – so much so that I was hoping to save some for my fast day today but there were none left. So don’t make the same mistake as me, keep them all for yourself!

Serves 2 Prep time: 10 minutes, plus 4 hours marinating Cook time: 10 minutes

1 shallot, peeled and diced (5 cals)

1 garlic clove, peeled and crushed (3 cals)

2 tsp curry powder

1 level tbsp peanut butter (182 cals)

1 tsp runny honey (23 cals)

2 tbsp soy sauce (9 cals)

250g skinless, boneless chicken breast, cut into cubes, about 1 inch square (265 cals)

• To make the marinade, mix the shallot, garlic, curry powder, peanut butter, honey and soy sauce together in a bowl. Add the chicken and toss until the chicken is coated all over in the marinade. Leave to marinate in the refrigerator for 3–4 hours.

• Preheat the grill to medium-high or light the barbecue. Thread the chicken cubes onto 2–4 skewers, leaving room between the chicken pieces to allow them to cook thoroughly. Grill for about 10 minutes, turning regularly, until cooked through. Serve immediately.

Dessert

PEARS POACHED IN LEMONADE

 

66 calories

If you want a little pudding after your fast day lunch or dinner, try this simple and sweet dessert.

Serves 1 Preparation time: 2 minutes Cook time: 8 minutes

1 hard dessert pear, peeled, cored and cut into quarters (60 cals)

200ml (generous ¾ cup) diet lemonade (6 cals)

• Place the pear quarters in a small saucepan and cover with the lemonade. Bring to a simmer and cook for 6 minutes. Alternatively, place the pears and lemonade in a microwaveable bowl and cook in the microwave for 8 minutes.

Source;

http://www.52recipes.co.uk/2013/09/30/chicken-satay/

http://www.52recipes.co.uk/2014/05/06/pears-poached-in-lemonade/