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/

5-2 Recipes: PERFECT FLATBREAD

153 calories

I have been searching for some time for the perfect flatbread recipe,

 as I want something low in calories that I can eat occasionally on my

 fast day and something that is very nutritious and tasty that I can eat

 on ‘normal’ days. This flatbread is much better than bought flatbread

 and has a real artisan look and taste. I have included instructions for

 making this by hand as well as using a bread machine.

MAKES 6  •  PREP 25 minutes  •  REST 1hour 20 minutes  •  COOK 4 minutes

250g (9oz) strong white bread flour, plus extra for dusting (830 cals)

¾ tsp fast-action yeast (active dry yeast) (4 cals)

1 tsp sugar (20 cals)

a pinch of salt

1 tsp olive oil (27 cals)

2 tbsp low-fat plain yogurt (39 cals)

Making the dough by hand

• Put the flour into a large mixing bowl and stir in the yeast, sugar and

 salt. Make a well in the centre and add the oil, yogurt and 60ml (¼ cup)

 water and start to bring the mixture together with your hands.

 Add another 60ml (¼ cup) water slowly and mix until all the flour

 is combined.

• Put the dough on a lightly floured work surface (counter) and knead

 for about 10 minutes until the dough is smooth and almost silky.

 Return the dough to the mixing bowl, cover and leave in a warm

 place for 1 hour or until the dough has doubled in size.

Making the dough in a bread machine

• Put the yeast in the bottom of the bread pan and put the flour on top 

of that. Add the rest of the ingredients and turn the bread machine onto

 the ‘dough’ or ‘basic dough’ setting.

Making the flatbreads

• Line a baking sheet with greaseproof (waxed) paper.

• Tip the dough out onto a lightly floured work surface (counter) 

and fold repeatedly to knock the air out of it, then cut the dough

 into 6 equal pieces and roll each into a ball.

• Put a ball of dough on a well-floured work surface and use a rolling

 pin to flatten it to a circle or oval of about 15cm (6in) wide. Place it 

on the prepared baking sheet and repeat with the remaining dough.

 You should be able to squeeze 3 flatbreads onto a standard-sized

 baking sheet. Place the baking sheets in a warm place to rest for

 20 minutes.

• Heat a large frying pan (skillet) over a medium-high heat and, 

when hot, place 2 flatbreads into the pan, pushing them lightly

 against the base of the pan. Cook for 2 minutes – they should

 puff up and be a little blackened and blistered in places. Turn them

 over and cook for another 2 minutes. Remove and wrap in a clean

 tea towel (dish towel) while you cook the other flatbreads.

• These flatbreads are at their absolute best served immediately,

but it you want to reheat them in the oven, sprinkle with water and

 cook in an oven preheated to 220°C/fan 200°C/425°F/Gas mark 7 for 4–5 minutes until hot.

Source:

http://www.52recipes.co.uk/2014/09/22/perfect-flatbread/

5-2 Recipes:Chicken burgers with tomato salsa

135 calories per serving

Serves 4

Prep time : 15 minutes, plus 30 minutes chilling

Cooking time : 6-8 minutes

• 1 garlic clove, crushed
• 3 spring onions, finely sliced
• 1tbsp pesto
• 2tbsp fresh mixed herbs, such as parsley, tarragon and thyme, chopped
• 375g minced chicken
• 2 sun-dried tomatoes, finely chopped
• 1tsp olive oil

For the salsa

• 250g cherry tomatoes, quartered
• 1 red chilli, deseeded and finely chopped
• 1tbsp coriander, chopped
• Grated rind and juice of 1 lime

1 Mix together all the ingredients for the burgers except the oil. Divide the mixture into 4 and form neat, flattened rounds. Cover and chill for 30 minutes.

2 Meanwhile, mix together all the tomato salsa ingredients in a bowl.

3 Lightly brush the burgers with the oil and cook under a preheated hot grill or on a barbecue for 3-4 minutes on each side until cooked through. Serve immediately with the salsa. 

source;  

       http://www.mirror.co.uk/lifestyle/dieting/recipes/52-diet-fast-low-calorie-1770918#ixzz3EdurAMXn 

5-2 Recipes: ASIAN CHICKEN BROTH

121 calories per serving

We had some roast chicken for dinner last night and I decided 

to make some fresh stock. This tasty broth is so low in calories

 it’s great for a fast day. It somehow manages to be both fresh 

and warming at the same time! Warning, this is quite a hot and

 spicy soup, if you don’t like it too hot, cut down to 1 or even a half a chilli.

Either use use a chicken carcass, or 6 fresh chicken wings for the stock.

Serves 4 Prep time: 5 minutes Cook time: 25 minutes

1 litre fresh chicken stock

2 chillis, de-seeded and chopped into rings

6 spring onions, shredded

1 thumb ginger, peeled and cut into very thin strips

pinch of mace

1 red pepper, de-seeded and cut into strips

1 tsp salt

1 tsp rice vinegar

1 tsp nam pla (fish sauce)

1 tin reduced fat coconut milk

2 limes

Heat the chicken stock with the chillis, spring onions, ginger, mace

 and red pepper. Using a fine grater, grate in the zest of one lime.

 Add a pinch of mace, salt, nam pla and rice vinegar and simmer 

for 20 minutes.Stir in the coconut milk and the juice of both limes.

 Heat for a further 5 minutes until hot and just bubbling.

Serve immediately either on it’s own or over rice or noodles.

 If you like you can add extra ingredients such as mushrooms

 (13 calories for 100g) or green beans (35 calories for 100g).

As with nearly all my recipes, the broth freezes brilliantly so you

can keep some for your next fasting day.

source;

http://www.52recipes.co.uk/2013/02/25/asian-chicken-broth/

5-2 Recipes: Easy Corned Beef Hash

227 Calories per serving

Serves 4

Prep time : 10 minutes

Cooking time : 11-12 minutes

• 1tsp vegetable oil

• 1 onion, roughly chopped

• 350g cooked new potatoes, roughly chopped

• 300g corned beef, roughly chopped

• 1tbsp fresh parsley, roughly chopped

• Worcestershire sauce, to taste

• Pepper

1 Heat the oil in a large, nonstick frying pan, add the onion and fry

 for 5 minutes until softened. Add the potatoes and corned beef and

 cook for further 6-7 minutes, turning the mixture occasionally

 so that parts become crisp.

2 Add the parsley and stir through. Season to taste with the

 Worcestershire sauce and pepper. Serve immediately.

source;
http://www.mirror.co.uk/lifestyle/dieting/recipes/

5-2 Recipes; Mushroom Stroganoff

90 calories per serving

Serves 4

Prep time : 10 minutes

Cooking time : 25 minutes

• 1tbsp rapeseed oil
• 1 large onion, thinly sliced
• 4 celery sticks, thinly sliced
• 2 garlic cloves, crushed
• 600g mixed mushrooms, chopped
• 2tsp smoked paprika
• 250ml vegetable stock
• 150ml soured cream
• Pepper

1 Heat the oil in a nonstick frying pan. Add the onion, celery and garlic and cook for 5 minutes or until beginning to soften. Add the mushrooms and paprika and cook for a further 5 minutes.

2 Pour in the stock and cook for a further 10 minutes or until the liquid is reduced by half.

3 Stir in the soured cream and season with pepper. Cook over a medium heat for 5 minutes. Serve immediately.

Michael Michaels

source;

http://www.mirror.co.uk/lifestyle

5-2 Recipes;Asian tuna salad

178 calories per serving

Serves 4

Prep time : 15 mins, plus marinating

Cooking time : 1 min

• 350g tuna steak, cut into strips
• 3tbsp soy sauce
• 1tsp wasabi paste
• 1tbsp sake or dry white wine
• 200g mixed salad leaves
• 150g baby yellow tomatoes, halved
• 1 cucumber, sliced in wide, fine strips

Dressing :

• 2tbsp soy sauce
• 1tbsp lime juice
• 1tbsp brown sugar
• 2tsp sesame oil

1 Mix together the tuna, soy sauce, wasabi and sake or white wine in a non-metallic bowl. Leave to marinate for 10 minutes.

2 Arrange the salad leaves, tomatoes and cucumber on four serving plates.

3 Make the dressing by combining all the ingredients

in a screw-top jar.

4 Heat a nonstick frying pan over a high heat, add the tuna and fry for about 10 seconds on each side or until seared. Place the tuna on top of the salad, drizzle with the dressing and serve.

source;

 http://www.mirror.co.uk/lifestyle/dieting/recipes

5-2 Recipes.Apple And Blackberry Muffins

200 calories per serving

Makes 12

Prep time : 15 mins

Cooking time : 20-30 mins

• 6tbsp light muscavado sugar
• 1 red apple, about 150g, cored and sliced
• 200g blackberries, roughly chopped
• 1tsp ground cinnamon
• 250g plain wholemeal flour
• 4tsp baking powder
• 2 eggs, beaten
• 125ml semi-skimmed milk
• 125ml rapeseed oil, plus extra for cooking

1 Mix together the sugar, apple, blackberries and cinnamon in a bowl.

2 Sift flour and baking powder into a separate bowl and make a well in the centre. Mix together the eggs, milk and oil in a jug, then pour into the well and stir until blended. Stir in the fruit mixture, taking care not to mix too much. Divide the mixture among the sections of a lightly oiled or paper case-lined 12-hole muffin tin.

3 Bake in a preheated oven at 200C/Gas Mark 6 for 20-30 mins or until a skewer is inserted and comes out clean. Transfer muffins to a wire rack to cool.

Michael Michaels

source;

http://www.mirror.co.uk/lifestyle/dieting/