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. One Pot Green Thai Curry.

242 cals per serving

This is so tasty and satisfying.  Tip for freezing, freeze before adding the lime juice and just stir the juice of 1/2 lime in when re-heating.

Serves 6 Prep time: 10 minutes Cook time: 40 minutes

2 chillis, de-seeded and cut into rings

6 spring onions, chopped

1 inch thumb ginger, peeled and cut
into matchsticks

pinch of mace

1 tsp salt

100g puy lentils

200g wholegrain brown rice

1½ litres chicken or veg stock,
fresh preferably or made with 1 stock cube

2 tbsp Thai green curry paste

1 tsp fish sauce (nam pla)

1 can water chestnuts (225g), drained and sliced

1 can reduced fat coconut milk

juice of 2 limes

200g beansprouts

200g young leaf spinach

In a large saucepan place your chillis, spring onions, ginger, mace, salt, puy lentils and rice. Pour in your stock and bring to the boil. Stir in the green curry paste and the fish sauce. Cook at a low simmer for 30 minutes, or until the lentils and rice are cooked through.

Now stir in the coconut milk and water chestnuts and simmer for another 5 minutes. Finally add in the beansprouts and spinach, cook for 1-2 minutes, allowing the spinach to wilt and squeeze in the lime juice just before serving.

Simple 5-2 Recipes:SMOKED SALMON AND CREAM CHEESE PARCELS

137 calories

These parcels need a little preparation, but they can be made the night before and refrigerated.

Serves 1 (makes 2 parcels) Preparation time: 10 minutes

30g (2 tbsp) light soft cheese (50 cals)

juice of ½ lemon (2 cals)

freshly ground black pepper

60g (2¼oz) smoked salmon, about 4 small slices (85 cals)

1 lemon or lime wedge, to serve

• In a small bowl, mix together the soft cheese, lemon juice and black pepper.

• Lay two pieces of salmon out in a cross shape, then place a large dollop of the cream cheese mixture in the middle of the cross. Bring up the sides of the salmon, twist slightly and stick a cocktail stick (toothpick) through the top. Make another parcel in the same way. Serve with a wedge of lemon or lime on the side.

Source:

http://www.52recipes.co.uk/2013/03/08/smoked-salmon-parcels/

Simple 5-2 Recipes: Lamb Souvla

Lamb Souvla 1 2 3 4 5 Course Main Course Servings 4 people Prep Time 30 minutes Cooking Time 30/45 minutes Passive Time 3 hrs

Ingredients

• 900 grms Lamb steak Use shoulder - its much better
• 3 cups Dry red wine or 1 cup vinegar 2 chicken stock
• 1 tsp Salt & Pepper to taste
• 1 tsp Dried oregano or thyme
• 3  Fresh bayleaves crushed
• 2 tbsp Extra virgin olive oil
• 1 lrg Onion peeled, then diced large
• 1 small Onion grated
• 1 medium Red Pepper sliced for a skewer

Servings: people

Instructions

1. Cut the meat into about 3" chunks, but not diced - just roughly cut.
2. Put in a deep bowl then add the bayleaves, oregano, salt and pepper & grated onion. Then the wine & olive oil, and mix well. Put in the fridge for 3 hrs.
3. When you remove it from the fridge, take long metal sewers and thread the meat on, but not to tightly. Start with onion and finish with onion, and the odd peppers between.
4. Make sure your BBQ is nice and hot - it should look red or hot white with no charcoal black showing .
5. Baste the meat from time to time with oil and always keep turning.
6. The meat should be nice and rich looking. Keep basting and turning. Once ready, squeeze lemon juice over the meat. The whole process should take about 40mins in total.

Recipe Notes

For the best results keep it marinading overnight. I serve this dish with nice Patates Spastes – Potatoes with Wine and a nice village salad and slice of lemon.

Traditionally you don't add the onion or peppers on the skewers, but I used what I had in the fridge just to finish them up.

Source:

https://plus.google.com/u/0/explore/cookwithsally