Simple 5:2 Recipes. Mexican Fish Tacos

 

• Serves:8 (makes 16 tacos)
• Prep time: 20 mins
• Cooking time: 20 mins
• Total time: 40 mins
• Skill level: Bit of effort
• Costs: Mid-price

 

Mexican fish tacos

With beer battered white fish, handfuls of shredded veg and a delicious crispy shell, these Mexican fish tacos are seriously crunchy mouthful. This street food inspired dish is perfect for family-style dining where everyone can help themselves - there's no need for knives and forks, just pile up your plates and get stuck in!

Ingredients

• Vegetable oil, for deep frying
• About 500g white fish (eg, cod or basa) cut into strips about 9cm (31/2in) long
• 3tbsp plain flour, well seasoned

For the batter:

• 150g plain flour
• 250ml Mexican beer (we used Sol)

For the cream sauce:

• 4tbsp light mayonnaise
• 5tbsp light crème fraiche
• Grated zest and juice from 1/2 a lemon

To serve: 

• 16 taco shells
• Shredded spring or white cabbage, ready made tomato salsa and pickled whole green Jalapenos chillies (optional)

That's goodtoknow

Leaving the batter to rest gives the gluten in the flour time to develop.

Method

1. To make the batter, mix the flour, 1tsp salt and a generous grinding of black pepper in a mixing bowl, gradually whisk in the beer. Set aside for 15 mins.
2. To make the sauce, mix all the ingredients together.
3. Heat a good amount of oil in a large, deep pan to 180°C (or when the end of a wooden spoon sizzles in the oil).
4. Coat the fish strips in the seasoned flour, in batches, then dip them in the batter to coat well. Fry in the hot oil until golden brown and cooked through - about 5 mins. Drain on kitchen paper.
5. Fill the taco shells with the fish and top with shredded cabbage, the cream sauce and salsa, and jalapeno chillies, if you like.

shared from.goodtoknow.co.uk/recipes/541094/mexican-fish-tacos#7SaIjLUT4DdjLzBD.99

Simple 5:2 Recipes. Thai Green Prawn Curry With Broccoli

 

• Serves:4
• Prep time: 5 mins
• Cooking time: 10 mins
  (may need an extra 5 mins)
• Total time: 15 mins
• Skill level: Easy peasy
• Costs: Splashing out

 

This speedy curry recipe is ready in just 15 minutes and makes a healthy family meal, containing 1 of your 5-a-day portions of fruit and vegetables

Ingredients

• 200g bellaverde broccoli
• 225g/8oz Thai fragrant rice
• 1 (400g) can reduced-fat coconut milk
• 30ml/2tbsp Thai Green Curry paste
• 5ml/1tsp fish sauce
• 1 tsp granulated sugar
• 500g/1lb raw peeled tiger prawns, thawed if frozen
• 1 (220g) can sliced bamboo shoots, drained
• 4 spring onions, sliced
• Zest and juice 1 lime
• 45ml/3tbsp fresh chopped coriander leaves

Nutritional information

Each portion contains:

• Calories419
  21%
• Fat12.9g
  18%
• Saturates9.5g
  48%
• Sugars0.0g
  0%
• Salt1.6g
  27%

of an adult's guideline daily amount

• Low
• Med
• High

More Info

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Just two spears of broccoli is all you need to tick off one of your 5-a-day portions of fruit and vegetables

 Add to shopping list

Method

1. Prepare the broccoli by trimming a little off the end of each spear. Place the rice in a sieve, rinse under with cold water, then cook in a medium pan of boiling water for 10 mins or until tender.
2. Whilst the rice cooks place the coconut milk, curry paste, fish sauce and sugar in a large frying pan or wok. Slowly bring to the boil, then add the broccoli, reduce the heat, cover and simmer for 3-4 mins or until just tender.
3. Stir in the spring onions, prawns and bamboo shoots and stir well. Bring the mixture back to the boil, then simmer for 2 mins, stirring occasionally until the prawns have turned pink. Stir in the lime zest and juice and coriander.
4. Drain the rice in a sieve and divide between four bowls, top with the prawn curry and serve.

shared from; http://www.goodtoknow.co.uk/recipes/444122/Thai-green-prawn-curry-with-broccoli#Ezo3Pboh85cQmsAZ.99

Simple 5:2 Recipes. Chicken Fusion Salad

• Serves:4
• Prep time: 10 mins
• Cooking time: 15 mins
• Total time: 30 mins
• Skill level: Easy peasy
• Costs: Mid-price

This chicken fusion salad is a delicious, easy recipe that's perfect for using up leftovers from your Sunday roast. With a range of crunchy veggies and sesame seeds and vibrant flavour from mint, chillis and ginger, it takes just 30 minutes to make and the only thing you'll need to cook is the rice noodles. At just 417 calories per serving, it's great as part of a healthy eating plan too.

Ingredients

• 150g Thai rice noodles
• 1 large or 2 medium carrots, peeled
• 1/2 a cucumber, sliced
• 2 Little Gem lettuces
• 4-6 sprigs of fresh mint
• 250g leftover cooked chicken, shredded
• 2-3tsp sesame seeds, toasted

For the dressing: 

• 1 good tbsp finely grated fresh ginger
• 1-2 red chillies, deseeded
• 3tbsp each red wine vinegar, soy sauce, vegetable oil and sesame oil

Nutritional information

Each portion contains:

• Calories417
  21%
• Fat20.0g
  29%
• Saturates3.0g
  15%

of an adult's guideline daily amount

• Low
• Med
• High

More Info

That's goodtoknow

Use egg noodles if you don’t have rice noodles and add mangetout or other veg, if you like.

Method

1. Spread the noodles out in a large dish and pour enough boiling water over them to cover. Leave for 15 mins, stirring occasionally with a large fork or tongs.
2. Peel the carrots into long, thin ribbons straight into a large bowl and add the cucumber slices.
3. To make the dressing: mix the ginger with 1 of the chillies, finely chopped. Add the vinegar, soy sauce and oils.
4. Drain the noodles, then refresh them under cold water, drain again, then add to the carrot and cucumber with almost half the dressing. Mix well with your hands, then add torn outer leaves of lettuce and quartered hearts, tear in the bigger mint leaves and mix lightly.
5. Spread the salad out on a a platter. Mix the chicken with the rest of the dressing and arrange it on the salad. Garnish with small mint leaves, the rest of the chilli, finely sliced, and the toasted sesame seeds.

shared from; http://www.goodtoknow.co.uk/recipes/540686/chicken-fusion-salad#CpewVkWWx8VLVj4M.99

Simple 5:2 recipes.Low-calorie chicken tikka masala

 

• Serves:4
• Prep time: 10 mins
  (plus 2 hours marinating time)
• Cooking time: 45 mins
• Total time: 55 mins
  (plus 2 hours marinating time)
• Costs: Mid-price

 

If you’re counting the calories this month and watching what you eat, this simple chicken tikka masala will be right up your street. With 36% less fat than your average chicken tikka masala recipe, this dish is the perfect takeaway alternative that’s full of classic Indian spices and flavours so you don’t have to miss out on anything or feel guilty too. Fat free yogurt and plenty of veg makes this dish only 392 calories per serving. Topped with fresh coriander, this curry is sure to put a smile on your face. Finish by serving with jasmine or basmati rice and enjoy!

Ingredients

• 2tbsps tikka masala curry paste
• 170g tub 0% fat yogurt
• 3 chicken breasts (500g) each cut into 5-6 chunks
• Spray oil for cooking
• 1 large onion, sliced
• 1 red pepper, sliced
• 350g ready prepared diced butternut squash
• 300ml passata
• 160ml can coconut cream
• Handful of fresh coriander
• Fragrant rice

Nutritional information

Each portion contains:

• Calories392
  20%
• Fat18.0g
  26%

of an adult's guideline daily amount

• Low
• Med
• High

More Info

That's goodtoknow

If you wan to be extra healthy use brown rice instead.

Method

1. Mix half the curry paste with all but 2 tbsps of the yogurt and a pinch of salt. Add the chicken, coat well and leave to marinate for 2 hours or overnight.
2. Set the oven to 220°C/425°F/Gas Mark 7. Heat the baking tray in the oven. Wipe the marinade off the chicken and bake for 12-14 mins, until it’s beginning to char.
3. Add 8 sprays of oil to a pan with the onion, cover and cook over a medium heat for 5-8 mins. Add the pepper, squash and the rest of the curry paste. Cook for 5 mins.
4. Pour in the passata and coconut cream and bring to the boil. Simmer for 10 mins. Add the chicken and simmer over a low heat for 5 mins, until the meat is tender. Stir in the rest of the yogurt and the coriander. Serve with rice. Fragrant rice: Cook 200g jasmine or basmati rice as per pack instructions with a few lightly crushed cardamom pods.

Shared from;http://www.goodtoknow.co.uk/recipes/536531/low-calorie-chicken-tikka-masala

Simple 5:2 Recipes.Thai chicken and lemongrass cakes

 

• Makes:24
• Prep time: 15 mins
• Cooking time: 10 mins
• Total time: 25 mins
  plus chilling
• Skill level: Easy peasy
• Costs: Cheap as chips

 

Thai chicken and lemongrass cakes are packed with oriental herbs such as fresh lemongrass and fragrant coriander. Serve them at a party with a sweet chilli dipping sauce for a totally modern take on traditional canapes - your guests will be asking you for the recipe!

Ingredients

• 350g skinless chicken breast, roughly chopped
• 2 red chillies, finely chopped
• 2 garlic cloves, finely chopped
• 1tbsp lemongrass paste
• 1tbsp fish sauce
• 100g fresh white breadcrumbs
• 2tbsp coriander, roughly chopped
• 3 spring onions, finely sliced
• 100ml coconut milk
• 1 medium free-range egg
• 4tbsp sunflower oil
• 4tbsp sweet chilli sauce
• 2tbsp rice wine or dry sherry

Method

1. Place the chicken, chilli, garlic, lemongrass and fish sauce in a food processor and blend to a paste. Add the breadcrumbs, coriander, spring onion, coconut milk and egg and pulse until combined.
2. Heat the oven to 200C/gas 6. Divide into 24 and shape into patties. Chill for 30 mins. Heat 2tbsp oil in a large pan and fry the chicken cakes in batches, adding more oil as necessary, for 5 mins, turning occasionally to brown all over.
3. Place the skewers on a baking sheet and place in the oven for 5 mins until cooked through. Serve with the sweet chilli sauce mixed with rice wine.

Shared from: http://www.goodtoknow.co.uk/recipes/541704/thai-chicken-and-lemongrass-cakes#lVGO7v5fip0lVVlD.99