Simple 5:2 Recipes;Crispiest Homemade Triple Dipped Chicken.

"This is the crispiest, spiciest, homemade fried chicken ever!

Makes 2 Servings.
300 calories per serving.

Dry Mix                                                                                                 Wet Mix

1/2 cup all-purpose flour 1/2 teaspoon garlic salt 1/2 teaspoon ground black pepper 1/2 teaspoon paprika 1/2 teaspoon celery salt 1/4 teaspoon cayenne pepper  (optional)    2 boned chicken thighs (or 1 breast) , cut into 4 pieces 1.Dry Mix 2.Wet Mix In a medium bowl, mix together 1/2 cup of flour, garlic salt,  black pepper, paprika, celery salt.and (cayenne pepper if using)  In a separate bowl, stir together 1/2 cup flour, salt, 1/4 teaspoon pepper, egg yolk and beer or water. You may need to thin with additional beer if the batter is too thick. or add a little flour if too thin. 3. Heat the oil in a deep-fryer to 350 degrees F (175 degrees C). Moisten each piece of chicken with a little water, then dip in the dry mix. Shake off excess and dip in the wet mix, then dip in the dry mix once more. 4. Carefully place the chicken pieces in the hot oil. Fry for 15 to 18 minutes, turning once,  until well browned. Smaller pieces will not take as long. Large pieces may take a little  longer. Remove and drain on paper towels before serving.

1/2 teaspoon salt 1/2 cup all purpose flour 1/4teaspoon ground black pepper 1 small egg yolk 1/2 cup beer or water 1&1/2 cups vegetable oil for frying

Simple 5-2 Recipes.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 the bay leaves and put the bacon back in. 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.

Source:

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

Simple 5-2 Recipes.PASTRAMI ON RYE

137 cals per serving

Just time for a quick snack before going out. The rye bread is dense, tasty and filling.

Serves 1 Preparation time: 5 minutes

1 slice rye bread

1 tsp American or English mustard

2 slices pastrami

4 small/ 2 large gherkins in sweet
vinegar

Spread the mustard thinly over the rye bread and cut it in half. Place one slice of pastrami on each half of the bread. Slice the gherkins extremely thinly lengthways. Lay the gherkins evenly over the pastrami.

Source;

http://www.52recipes.co.uk/2013/01/28/pastrami-on-rye/

Simple 5:2 Recipes. 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 the bay leaves and put the bacon back in. 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.

Source:

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

Simple 5-2 Recipes. Haddock With Olives And Tomato

293 cals per serving

Serve with green beans or spinach.

Serves 1 Prep time: 2 minutes Cook time: 12 minutes

1 large haddock fillet, skinless and boneless

1 tbsp black olive paste or meze

1 tsp extra virgin olive oil

4 cherry tomatoes, quartered

2 basil leaves, shredded

juice of ½ lime

6 black olives

6 button mushrooms sliced

Spread the olive puree on both sides of the fish. Heat a non-stick frying pan on a medium high heat and place the haddock in the pan. Cook for 10-15 minutes, turning once. The cooking time depends on the thickness of the fillet. Remove the fish to a warm plate. Add the mushrooms, tomatoes, olive oil, basil and lime juice to the pan. Heat for 2 minutes and serve poured over the haddock. toss over some black olives to taste.

Source:

http://www.52recipes.co.uk/2013/03/06/haddock-with-olives-and-tomato/

Simple 5:2 Recipes.QUICK FRIED BEEF ESCOLOPES WITH SALSA VERDE

224 cals per serving

Beef escalopes are not expensive, are easy to cook and have only 160 cals each. Try serving with green beans.

Serves 2 Prep time: 10 minutes Infuse time: 15 minutes+ Cook time: 5 minutes

For the salsa;

   2 leaves flat leaf parsley

2 basil leaves

2 mint leaves

1 large/ 2 small gherkins

1 garlic clove, peeled

1 tsp capers

2 anchovy fillets

1 tsp red wine vinegar

juice of ½ lime

1 tsp Dijon mustard

1 tsp extra virgin olive oil

2 lean beef escalopes (up to 150g each)

Coarsely chop the herbs, gherkins, garlic and anchovy fillets. Place in a bowl with the capers. Add in the red wine vinegar, lime juice, mustard and olive oil. Add in a tablespoon water and some ground black pepper. Stir and set aside (the flavours develop best if left for up to an hour).

Heat a heavy based frying pan to a medium high heat. Add in your escalopes and fry for 1-2 minutes each side, depending on how you like your beef. Serve with the salsa and green beans

Source:

http://www.52recipes.co.uk/2013/03/13/quick-fried-beef-with-salsa-verde/

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: 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/