Simple 5:2 Recipes; Roast Chicken Thighs With Lemon And Garlic And Tarragon

 

• Serves:4
• Prep time: 5 mins
• Cooking time: 40 mins
• Total time: 45 mins
• Skill level: Easy peasy
• Costs: Cheap as chips

 

Tired of just serving chicken breasts all the time? Chicken thighs are a cheap treat with loads of flavour and are quick alternative to roasting the whole bird. Brilliant finger food for those messy eaters among us, children love these juicy, healthy treats. Normally cooked in the oven, the thighs can also be barbecued making this a great year round dish!

Ingredients

• 8 chicken thighs
• 1tbsp of olive oil
• 1 lemon
• 2 cloves of garlic
• 4 stalks of tarragon
• Salt and pepper

That's goodtoknow

If you’re not a fan of tarragon, replace it with 1 tbsp of chopped oregano, thyme or rosemary.

Method

1. Pre-heat oven to 220°C/430°F/Fan 200°C/Gas Mark 7.
2. Score the outside of the chicken thighs and place in a bowl.
3. Add the olive oil to the bowl, along with the finely grated zest of the lemon and its juice.
4. Finely chop the garlic cloves and add to the bowl along with the stalks of tarragon and some salt and pepper.
5. Give the chicken a good mix and tip out the contents onto an ovenproof tray.
6. Chop the squeezed lemon and place on the tray around the chicken and then place in the oven.
7. After 40 minutes, remove the chicken from the oven. Discard the chopped lemon and serve.

By Joanna Wiles

Shared from; http://www.goodtoknow.co.uk/recipes/537914/roast-chicken-thighs-with-lemon-and-garlic-and-tarragon#3ApyIlccsi0j7pOD.99

Simple 5:2 Recipes.Sweet and Sour Pork

298 calories

This is one of my favourite go-to recipes when I’ve not got much time but want a filling and satisfying “proper” meal.

Serves 2 Preparation time: 10 minutes Cook time: 14 minutes

1 × 175g (6oz) lean pork fillet (tenderloin), thinly sliced (394 cals)

½ level tbsp plain (all-purpose) flour, seasoned with salt and freshly ground black pepper (34 cals)

2 tsp olive oil (54 cals)

1 garlic clove, peeled and finely chopped (3 cals)

4 spring onions (scallions), trimmed and shredded (18 cals)

½ red (bell) pepper, deseeded and finely sliced (26 cals)

½ yellow (bell) pepper, deseeded and finely sliced (21 cals)

1 level tsp granulated sugar (16 cals)

1 tbsp white wine vinegar (3 cals)

1 tsp tomato purée (paste) (8 cals)

1 tbsp light soy sauce (4 cals)

1 tbsp dry sherry (14 cals)

• Toss the pork in the seasoned flour until lightly coated.

• Heat the olive oil in a wide saucepan or wok over a mediumhigh heat. Add the pork and stir-fry until just cooked, about 4–5 minutes. Remove the pork from the pan with a slotted spoon, cover and keep warm.

• Return the pan to a medium heat, add the garlic and spring onions (scallions) and stir-fry for 1 minute before adding the (bell) peppers and stir-frying for a further 3 minutes.

• Return the pork to the pan and stir in the sugar, vinegar, tomato purée (paste), soy sauce, 50ml (scant ¼ cup) water and the sherry.  Simmer for 3 more minutes before serving.

Source:

http://www.52recipes.co.uk/2013/08/13/sweet-and-sour-pork/

Simple 5-2 Recipes

HOME MADE FISH FINGERS WITH LEMON MAYO

181 calories

This recipe makes four servings, but the fish fingers can be frozen before they 

are cooked, then cooked from frozen, just add an extra ten minutes to the 

cooking time.

Serves 4 Preparation time: 10 minutes Cook time: 15–18 minutes

1 tbsp olive oil (99 cals)

1 egg, beaten (76 cals)

80g (3oz) white breadcrumbs (175 cals)

½ tsp dried mixed herbs

grated zest and juice of 1 lemon (3 cals)

salt and freshly ground black pepper

400g (14oz) white fish (cod, haddock, pollack, etc.), cut into 12 strips (320 cals)

4 tbsp extra light mayonnaise (48 cals)

• Preheat the oven to 220°C/fan 200°C/425°F/Gas mark 7. Brush a non-stick

 baking tray with a little of the olive oil.

• Pour the beaten egg into a wide bowl. Put the breadcrumbs on a plate and

 mix in the mixed herbs, lemon zest and a little salt and pepper.

• Dip each piece of fish first in the egg, then in the breadcrumbs, making sure

 it’s lightly coated in each and put on the prepared baking tray. Lightly drizzle

 the remaining olive oil over the top and cook in the oven for 15–18 minutes 

until golden.

• Meanwhile, mix the mayonnaise and lemon juice together in a small bowl.

• Serve the fish goujons with the lemon mayonnaise on the side.

source:

http://www.52recipes.co.uk/2013/04/24/home-made-fish-fingers-with-lemon-mayo/

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5-2 Recipes:SPICY PRAWN STIR-FRY

289 calories

This is a quick and easy meal for one.

Serves 1 · Preparation time: 5 minutes · Cook time: about 8 minutes

½ garlic clove, peeled and crushed (2 cals)

½ tsp tamarind paste (6 cals)

1 tbsp dark soy sauce (4 cals)

150g (5oz) cooked king prawns (king shrimp) (148 cals)

½ tsp walnut oil (22 cals)

½ yellow (bell) pepper, deseeded and cut into thin strips (21 cals)

½ red (bell) pepper, deseeded and cut into thin strips (51 cals)

1 red chilli, deseeded and cut into fine rings (3 cals)

50g (1¾oz) beansprouts (16 cals)

50g (1¾oz) mangetout (snow peas) (16 cals)

• Mix the garlic, tamarind paste and soy sauce together in a bowl. Add the 

prawns (shrimp) and turn until they are coated all over in the dark sticky

 mixture. Leave to stand for 2 minutes while you prepare the rest of the stir-fry.

• Heat the walnut oil in a wok or large frying pan (skillet) over a high heat,

 add the (bell) peppers and chilli and stir-fry for 3 minutes. Add the beansprouts

 and mangetout (snow peas) and stir-fry for a further 2 minutes.

• Reduce the heat to medium and add the prawns and marinade and stir-fry for a further 2 minutes until the prawns are warmed through. Serve immediately.

source:

http://www.52recipes.co.uk/2014/04/22/spicy-prawn-stir-fry/

Foods that Help to Lose Weight Fast & Naturally at Home

5-2 Recipes:HONEY MUSTARD CHICKEN SKEWERS

200 calories

The chicken in this dish is very tender and delicious. Serve with a green salad, adding on the appropriate calories, if you are on a fast day. If using wooden skewers, make sure they are soaked in a bowl of water for at least 30 minutes before using to prevent them burning during cooking.

Serves 1 Preparation time: 10 minutes, plus 30 minutes marinating (optional) Cook time: 16m

2 tsp wholegrain mustard (14 cals)

1 tsp runny honey (23 cals)

grated zest and juice of 1 lime (4 cals)

1 × 150g (5oz) skinless chicken breast, cut into 6 small pieces (159 cals)

• Mix the mustard, honey, lime zest and juice and 1 tablespoon water together in a bowl. Add the chicken and stir until the chicken pieces are coated all over with the marinade. You could cook the chicken straight away but it tastes much better if it is left to marinate for about 30 minutes in the refrigerator.

• Preheat the grill (broiler) to medium. Thread the chicken pieces onto skewers. You want 2 short skewers with 3 pieces of chicken on each, leaving room between the chicken pieces to allow them to cook thoroughly.

• Place the chicken skewers on a grill (broiler) pan and grill (broil) for 6–8 minutes on each side. Check that the chicken is cooked through and chargrilled all over before serving.

Source:

http://www.52recipes.co.uk/2013/06/25/honey-mustard-chicken-skewers/

5-2 Recipes: Bar Tartine Cauliflower Salad

Bar Tartine Cauliflower Salad

Prep time: 15 minutes

       

Please note: If you're sensitive to chillies, start with one, then add more to 

taste. You can seed them if you like, but the heat is a nice play off the

 creamy yogurt.

Yogurt Dressing:
1 cup strained or Greek yogurt
5 tablespoons unfiltered sunflower oil
2 garlic cloves, minced
2 tablespoons freshly squeezed lemon juice
1 tablespoon red wine vinegar
1 tablespoon honey
1 1/2 teaspoons fine grain sea salt
freshly ground pepper, to taste

2 medium, Persian or Japanese cucumbers, seeded, cut into 1/2-inch dice

one 12-ounce head of cauliflower, trimmed into tiny florets
1 bunch green onions, cut into 1/4-inch rounds
1 cup cooked chickpeas
8 ounces button mushrooms, quartered
1 bunch radishes, trimmed and thinly sliced
1 or 2 green serrano chiles, stemmed and thinly sliced
1/4 cup sunflower seeds, lightly toasted

leaves from 1/2 bunch each fresh dill, flat-leaf parsley, and tarragon, chopped
sweet paprika, to serve

To make the yogurt dressing: In a large bowl, whisk together the yogurt,

 sunflower oil, garlic, lemon juice, vinegar, honey, salt, and pepper to taste.

 The dressing can be made up to a week in advance and stored in an

 air-tight container.Add the cucumbers to the bowl with the dressing along

 with the cauliflower, green onion, chickpeas, mushrooms, radishes, chiles,

 sunflower seeds, dill, parsley, and tarragon and let stand for 15 minutes.

 Toss all of the ingredients with the dressing and let stand until the

 vegetables begin to give off some liquid and the cauliflower begins to

 take on a silky

 texture, about 15 minutes longer. The salad should be slightly soupy.

Transfer the salad to a serving platter, finish with the paprika, and serve.

 Leftover salad will keep in an airtight container in the refrigerator for 

up to 2 days.

Serves 6.

source:

http://www.101cookbooks.com/archives/bar-tartine-cauliflower-salad-recipe.html

Adapted slightly from Bar Tartine: Techniques and Recipes,

 by Nicolaus Balla and Cortney Burns, Chronicle Books, 2014.

5-2 Recipes: Courgette (Zucchini) Agrodolce Recipe

Serves 6.

Prep time: 10 minutes - Cook time: 5 minutes

Julienning summer squash can be a bit time intensive, you can

 certainly do a version of this with very thin coin-shaped slices

 instead. I used a mandolin to make quick work of it all.

3 tablespoons white wine vinegar
2 tablespoons runny honey
2 small garlic cloves, minced
1/4 teaspoon fine grain sea salt, plus more to taste
3 tablespoons extra-virgin olive oil

1 small red onion, finely sliced, soaked in ice water
1 large courgette ( zucchini), julienned

1 cup / 4 ounces toasted walnuts, roughly chopped
2/3 cup / 1 ounce toasted coconut flakes
3 dates, pitted and chopped
to serve: micro greens or chopped herbs

Combine the vinegar, honey, garlic, and sea salt in a small

 saucepan over medium heat. Stir constantly until it comes

together, remove from heat, and let cool for a few minutes.

 Whisk in the olive oil.

Drain the onions, and pat dry. In a large bowl, combine the

 courgette and onion together, pour over the vinegar mixture,

 toss well, then taste and add more salt to taste. Set aside

 for a few minutes. Alternately, you can move it to the

 refrigerator until you're ready to serve.

Before serving, toss the courgette mixture with the walnuts,

 coconut flakes, and dates, then finish with a generous

 sprinkling of herbs or micro greens.

source:

http://www.101cookbooks.com/archives/zucchini-agrodolce-recipe.html

5-2 Recipes: California Barley Bowl

Prep time: 15 minutes - Cook time: 45 minutes

 This bowl can be equally good with other grains - farro or quinoa,

 in particular. The recipe below is an adaptation scaled for a small

 crowd. And because I had a sampling of other nuts and seeds

 onhand, I supplemented the almonds with those - pepitas and 

walnuts.

6 cups cooked barley
4 cups arugula or bean sprouts
6 ounces cotija, queso fresco, or ricotta salata cheese
1 cup toasted almonds, or a mix of seeds/nuts
scant 1/2 teaspoon fine grain sea salt, or to taste

2 cups plain yogurt
zest of one lemon
1 tablespoon freshly squeezed lemon juice
1/4 cup of chives, plus more for serving
1/4 teaspoon fine grain sea salt
2 ripe avocados, thinly sliced

In a large bowl combine the barley, arugula, cheese, almonds, 

and salt together. Mix well. You might need more or less salt

 depending on the saltiness of your cheese.

Make a quick yogurt sauce by whisking the yogurt, lemon zest,

 lemon, juice, chives, and salt in a small bowl. You can refrigerate

 this (or any leftovers) for a few days, if needed. If the sauce 

begins to separate, just give it a good stir before using.

Serve topped with avocado, chives, and big dollops of yogurt sauce.

 I used about half to top the main bowl, and served the rest on the side.

Enough for a small crowd.

Adapted from Megan Gordon's Whole Grain Mornings: New Breakfast

 Recipes to Span the Seasons,

source;

http://www.101cookbooks.com/archives/california-barley-bowl-recipe.html

5-2 Recipes: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;SUGAR SNAP PEA, MINT AND BARLEY SALAD

165 calories

You can buy pearl barley in health food stores and most supermarkets. A much underused grain, it goes particularly well with the crunchy sugar snap peas in this healthy salad.

Serves 1  Preparation time: 10 minutes Cook time: about 35 minutes

25g (1oz) pearl barley, rinsed (90 cals)

100g (3½oz) sugar snap peas, trimmed and cut into diagonal strips (34 cals)

1 tbsp chopped fresh flat-leaf (Italian) parsley

1 tsp chopped fresh mint

¼ red onion, peeled and finely chopped (12 cals)

1 tsp extra-virgin olive oil (27 cals)

juice of ½ lemon (2 cals)

salt and freshly ground black pepper

• Cook the barley in a pan of water for 20–30 minutes, until tender. Pearl barley can have varied cooking times, so always check the packet instructions and cook the barley for the length of time suggested.

• Rinse the barley in cool water and transfer to a bowl. Add the sugar snap peas, parsley, mint and onion and toss to combine.

• Mix the olive oil, lemon juice and salt and pepper to taste in a small bowl to make a dressing, then pour over the salad and serve.

source;

http://www.52recipes.co.uk/2014/03/17/sugar-snap-pea-mint-and-barley-salad/

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.

source;

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

5-2 Recipes: EGG WHITE OMELETTE WITH CHERRY TOMATOES

84 calories

Egg whites are a good choice if you are cutting back on calories, as there are only 18 calories in an egg white.

SERVES 1 PREP 5 minutes COOK 5 minutes

3 large eggs (54 cals for egg whites)

1 tbsp skimmed milk (5 cals)

3 sprays light sunflower oil (3 cals)

10 cherry tomatoes, cut in half (22 cals)

fresh basil leaves, torn (optional)

salt and freshly ground black pepper

• First, separate the eggs. Crack one of the eggs on the side of a clean bowl and, using your thumbs, open the two halves, letting some of the white run into the bowl. Carefully pass the egg yolk from one half of the shell to the other, letting the egg white run into the bowl. Keep passing the egg yolk from one half of the shell to the other without breaking it until all the white is in the bowl. Put the yolk in a separate bowl and repeat for the other 2 eggs. Add the milk to the egg whites and whisk together with a fork.

• Spray the oil into a wide frying pan (skillet) and warm over a medium heat for at least 2 minutes. Pour in the egg white mixture, then add the cherry tomatoes and basil immediately. Season with salt and pepper and cook until set. You may need to swirl and tilt the pan to distribute the eggs, tomatoes and basil evenly over the base of the pan. The omelette should cook in less than a minute. Serve straight away.

source;

http://www.52recipes.co.uk/2014/05/12/egg-white-omelette-with-cherry-tomatoes/

5-2 Recipes: MISO BROTH

117 calories

This soup is filling, satisfying and easy to make in about 10 minutes.

Serves 1 • Preparation time: 5 minutes • Cook time: 5 minutes

1 heaped tbsp miso soup paste (35 cals)

1 tsp mirin (rice wine) (14 cals)

1 tbsp dark soy sauce, plus extra for drizzling (4 cals)

1 tsp nam pla (Thai fish sauce) (4 cals)

1cm (½in) piece fresh root ginger, peeled and grated (5 cals)

50g (1¾oz) spring greens or Savoy cabbage, thinly sliced (14 cals)

½ carrot, peeled and cut into very fine batons (13 cals)

50g (1¾oz) beansprouts (16 cals)

50g (1¾oz) shiitake mushrooms, sliced (12 cals)

• Bring 500ml (generous 2 cups) water to boiling point in a large saucepan. Stir in the miso soup paste, mirin, soy, nam pla and ginger, then add the greens, carrot, beansprouts and mushrooms and simmer gently for 5 minutes.

• Serve in a wide bowl with soy sauce drizzled over the top.

Source:

http://www.52recipes.co.uk/2013/12/09/miso-broth/