5-2 Recipes;Grainy Mustard Chicken

244 calories

A completely delicious meal in one pan

SERVES 2  Total time: 20 minutes  QUICK & EASY

200g new potatoes (2–3 depending on size), quartered (140 cals)
150g green beans (36 cals)
1 tsp olive oil (27 cals)
2 skinless & boneless chicken thighs, approx 180g (196 cals)
salt and pepper
250ml chicken stock (fresh or made with ½ cube) (18 cals)
1 tsp cornflour (dissolved in a little cold water) (18 cals)
1 tbsp wholegrain mustard (21 cals)
1 tsp honey (23 cals)
1 tsp balsamic vinegar (5 cals)
1 small handful parsley, chopped (10g) (3 cals)

Place the potatoes in cold salted water and bring to the boil. The small potatoes should cook in approximately 12-15 minutes from cold. Add the green beans 3 minutes before the end of cooking time. Drain and return to the warm pot and cover.

Heat the olive oil in a wide and deep frying pan over a medium-high heat. Season the chicken thighs all over with salt and pepper and fry for 5-6 minutes each side. Pour in the stock and bring to a simmer. Slowly stir in the cornflour and allow to thicken.

Cook at a brisk simmer for 5 minutes. Stir in the mustard, honey and balsamic vinegar.

Add the potatoes and green beans to the pan and stir to coat. Heat through for two more minutes. Stir in the parsley before serving.

Source:

http://www.52recipes.co.uk/2013/10/22/grainy-mustard-chicken/

5-2 Recipes: Almond Butter

Make Your Own Almond Butter

This is an endurance workout. You’ll deserve every nutrient dense calorie of goodness after you go
through the effort to make your own almond butter. Patience is rewarded! Don’t give up, there is a
moment when it all comes together.

Ingredients

• 3 cups almonds

Directions

1. Soak almonds for 4 hours. Drain and dry well. (This step is optional.)
2. Put in food processor or blender. (Food processor is much better).
3. Process for 20-30 minutes, using wooden spoon to stir often.

Tips

• Scrape sides of food processor often. (It’s best to stop processor to stir, to avoid processing your spoon).
• Be persistent, there is a magic moment where it everything comes together and smooths out.
• You definitely can use raw almonds – this process tends to cook them a bit, as all that blending causes
•  a great deal of heat.
• Store in sealed container – refrigerate or freeze.
• Feel free to add some syrup, honey, agave, cinnamon, cardamon, vanilla….the possibilities are endless!
• Just know this will reduce shelf life. Without additives, it will keep for up to two weeks. Smell is your best
•  means to check to see if it’s starting to spoil.

 Source:

http://www.ehow.com/how_7411702_store-almond-butter.html

Fast Diet 5-2 Recipes; The Art Of Courgette Spaghetti

Courgette spaghetti has been a revelation to me. It is a fantastic food for diet days. You just shred a courgette with a julienne peeler, quickly fry and then serve in a sauce of your choice. It’s quicker to cook than pasta. It is much, much tastier than zero pasta (a diet pasta substitute).  One large courgette, enough to make a big bowl of spaghetti, has only 36 calories.

Spaghetti or tagliatelle

If you want to make authentic looking spaghetti, you really need a julienne peeler. This wasn’t something I owned before but a quick look online showed me that a simple hand-held peeler can be bought for under £5. It is well worth the small outlay if you develop a taste for it.

If you don’t own a julienne peeler, never fear, there is an even simpler alternative. Use a standard vegetable peeler to create thin flat pieces of courgette. You could call this courgette tagliatelle. It tastes just as good and the preparation method is exactly the same.

Preparation

Whichever type of peeler you use, start with one large washed courgette. Run the peeler down the full length of the courgette. Repeat on the same side making long pieces of courgette until you reach the seeds in the centre. Make a quarter turn in the courgette and begin again. Go all round the courgette until you have an oblong strip of seeds which can be discarded. Be careful as you near the end of the courgette as the julienne peeler is sharp and you could easily cut your finger.

Place all the peelings on a piece of kitchen paper and blot with more kitchen paper to remove excess water.

Cooking

Heat 1 teaspoon of olive oil (27 cals) in a wide frying pan on a high heat. Try using a flavoured oil such as garlic or chilli oil. When the oil is hot, toss in the courgette and stir. Fry for 2-3 minutes, stirring regularly. When cooked the courgette should be soft with a few burnt edges. Season well with salt and pepper before serving.

Flavours such as garlic and tomato work really well with the courgette, although feel free to try out your own favourites. To make the meal more substantial, chicken, fish or prawns work really well too.

I will be posting various recipes in the next few weeks that use courgette spaghetti, so don’t forget to pop back and check.

Today I have simply combined the cooked courgette with 1 clove crushed garlic (4 cals), 2 chopped tomatoes (28 cals) and 1 chopped jalapeño pepper (4 cals) and warmed through. A generous seasoning of salt and freshly ground black pepper finished off the dish.

1 large courgette (36 cals)

1 tsp olive oil (27 cals)

1 clove garlic, crushed (4 cals)

2 tomatoes, chopped (28 cals)

1 jalapeño pepper, chopped (4 cals)

Total for the dish: 99 calories

Source:

http://www.52recipes.co.uk/2014/01/16/the-art-of-courgette-spaghetti/

5-2 Recipes:Creamy Garlic Mushrooms on Toast

Creamy Garlic Mushrooms on Toast, 190 Calories *

Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes

• Flora - Pro Active Margarine, 15 g
• Garlic Clove, 1 Medium Clove (4g) (peeled and minced)
• 100g mushrooms, wiped and peeled if necessary (cut in to slices)
• Philadelphia - Soft Cream Cheese - Full Fat - Garlic and Herb, 20  Medium Sliced White Bread, 1 slice (23.7g)
• salt and pepper to taste
• fresh parsley (for garnish)

Step 1 Put half the margarine into a frying pan and heat over medium heat, before adding the garlic; cook for 1 minute and then add the sliced mushrooms and cook over a low to medium heat for 5 to 7 minutes.

Step 2 Add the cream cheese and cook for a further 2 to 3 minutes, until the cream cheese has melted into the mushrooms. Season to taste with salt and pepper.

Step 3 Meanwhile, toast the bread and spread the remaining margarine over it - cut into 4 triangles and spoon the creamy garlic mushrooms over the top, and garnish with fresh parsley.

Step 4 Serve immediately.

Source:

http://www.closeronline.co.uk/2014/02/the-5-2-diet-what-is-it-and-how-does-it-work-plus-recipe-ideas#.VAcjzcVdV7s

The 5-2 Diet: What It Is, And How It Works

The 5:2 diet: What is it, how 
it works plus recipe ideas

It's the diet that lets you have your cake – and eat it too. 

But what does the 5:2 diet really entail, and does it work?

Supporters of the new craze claim that it does a lot more than just help with weight loss. According to its followers, the 5:2 diet is can help you live longer, look younger and even ward off dementia as well as lose weight. Made famous by the BBC’s Horizon programme Eat, Fast and Live Longer,

Studies suggested that fasting once or twice a week can protect the brain against illnesses including Alzheimer’s and Parkinson’s.

The Fasting Diet

The premise behind the 5:2 diet is to eat normally for five days, while fasting on the other two days. It is suggested that you limit yourself to 500 cals (600 for men) for two non-consecutive days a week. But, the silver lining is that you are given a free reign on your choice of food for the other five days.

‘I think because, unlike other diets where certain foods are restricted, you know that you can have whatever you want, you’re just a bit more relaxed about things. I don’t go crazy on my feed days, but I might opt for a sandwich rather than having a salad, and have pasta, which in the past I might have avoided if I was trying to lose weight, but I don’t go over the top,’ she says.

How does the 5:2 diet work?

The plan promises to be the easiest fasting regime to adapt into your regular lifestyle, and food lovers have been turning to this diet in droves.

If you fancy giving the 5:2 diet plan a try, here are some of our favourite fasting-day recipes! Good luck!

5:2 Diet Recipes

What to have for breakfast on a 'fasting day'

Cheese & Tomato Breakfast Omelette – 170 calories *

Prep time: 10 minutes
Cook time: 6 minutes
Total time: 16 minutes

• 5 sprays of rapeseed oil (22 calories)
• 35g cherry tomatoes (halved = 6 calories)
• 1/4 red onion, peeled, and finely diced (about 40g = 8 calories)
• 6 or 8 fresh basil leaves (4 calories)
• 2 small Free-Range eggs (37g each = 54 calories x 2 = 108 calories)
• 1 tablespoon grated Parmesan cheese (22 calories)
• salt and pepper

Step 1 Heat up a small non-stick frying pan and spray the oil into it, then add the onions and fry over a gentle heat for 3 to 5 minutes or until nearly soft; add the halved cherry tomatoes and cook for a further 3 to 5 minutes or until the tomatoes are soft and just start to release their juices. Take off the heat and add the chopped basil leaves, Spoon the tomato mixture into a bowl and  clean the pan.

Step 2 Beat the eggs with a little water and then season to taste with salt and pepper. Heat the non-stick frying pan over a medium heat and then add the beaten eggs, swirling them around the pan and constantly tipping the pan and drawing the edges into the middle, to allow to runny egg to run out and set. (Use a wooden fork or Teflon spatula)

Step 3 When the eggs are nearly set to your liking, sprinkle the Parmesan cheese over one half and then spoon the tomatoes over the top of the cheese, flip one half over and cook for a further 1 to 2 minutes until the omelette is set.

Step 4 Slide the omelette out of the pan on to a warm plate and season with black pepper. Can be served as a light lunch with salad leaves, but add the calories on for that!

Source:

http://www.closeronline.co.uk/2014/02/the-5-2-diet-what-is-it-and-how-does-it-work-plus-recipe-ideas#.VAcjzcVdV7s

5-2 Recipes Soya Sauce

TIPS & CHEATS

TOP TIP: SOY SAUCE AS A SOUP ACCOMPANIMENT

I’m having soup for my diet day lunch today. It’s the last of the mushroom soup I made last week (mushroom & bacon soup). But today I’m having it without the added bacon so that I can have a bigger dinner tonight.

And of course there’s no crusty white roll to feast on when it’s a diet day.

Today, as I often do with soup, is serve the soup in a bowl with a bottle of good quality soy sauce on the side. This is used in place of salt. You drizzle a little soy sauce over the soup and it looks far more appealing. It also really adds a new depth to the flavour.

A teaspoon of soy sauce adds only 2 calories to the dish.

Source:

http://www.52recipes.co.uk/2014/01/15/top-tip-soy-sauce-as-a-soup-accompaniment/

5-2 Recipes The Importance Of Hydration

TIPS & CHEATS

TOP TIP: KEEP DRINKING THE WATER

 

I know that on a fast day like today I always like to have a glass of water on the go. Countless anecdotal evidence suggests that I am not alone. You genuinely feel more thirsty on a diet day and will drink perhaps double the amount you need on a normal day.
Why is this? I’m not sure. It’s a genuine thirst, not really about filling you up, although I think that’s another bonus. Drinking lots of water also gives you a feeling of cleansing and resting your digestive system.
Always make the freshest, coldest drink you can. Whether this is from a water filter, a bottle or from the tap with an ice cube or two. I also like sparkling water on a diet day as it feels like more of a treat!
So go on, drink up!

Source:

http://www.52recipes.co.uk/2014/01/27/top-tip-keep-drinking-the-water/

5-2 Recipes Asparagus Wrapped In Parma Ham

ASPARAGUS WRAPPED IN PARMA HAM

 

99 calories

This will bring a little bit of class to your breakfast time, or indeed to any time of day.

SERVES 1 • PREP 2 minutes • COOK 5 minutes

12 asparagus spears (45 cals)

2 slices Parma ham (prosciutto) (54 cals)

freshly ground black pepper

1 lemon wedge, to serve (optional)

• Cook the asparagus in a pan of simmering water for 4–5 minutes, depending on thickness.

• Cut the Parma ham (prosciutto) in half lengthways so you have 4 long strips. Remove the asparagus from the water and divide it into groups of three, then wrap the Parma ham around the stems. Arrange the wrapped asparagus piled up on a plate, season with pepper and serve with a lemon wedge on the side.

Source:

http://www.52recipes.co.uk/2014/06/09/asparagus-wrapped-in-parma-ham/

5-2 Recipes Breakfast Snack Jars

BREAKFAST SNACK JAR 

These little snack jars are a great way to have a healthy 100 calorie breakfast on the run. Find yourself a small lidded jar, such as an empty jam jar, and fill it with the ingredients in advance. These can even be prepared the night before. I have listed a few of my favourite combinations here, but there are an infinite number of variations, so please take a look at the chart at the bottom of the page.

SERVES 1 PREP 2m
Blackberry and almond snack jar
98 calories
6 whole almonds (73 cals)
20 blackberries (fresh or frozen) (25 cals)
Pecan nut and fresh blueberry snack jar
98 calories
2 pecan nuts (82 cals)
30g (1oz) fresh blueberries (18 cals)
Apricot, banana and cashew snack jar
99 calories
5 cashew nuts (57 cals)
2 dried apricots (16 cals)
1 tsp dried banana (26 cals)

Make your own snack jar
Use the chart below to work out how many calories are in your favourite combination.
1 almond 12 cals
10g (¹/³oz) flaked (slivered) almonds (1 level dessertspoon) 61 cals
1 cashew nut 9 cals
1 pecan nut 41 cals
1 Brazil nut 20 cals
1 dried date 14 cals
25g (1oz) dried banana (1 rounded tbsp) 128 cals
1 dried apricot 8 cals
1 dried fig 45 cals
10g (¹/³oz) dried pineapple (1 level dessertspoon) 28 cals
1 prune 21 cals
10g (¹/³oz) raisins (1 level dessertspoon) 27 cals
1 ring dried apple 15 cals
10g (¹/³oz) sunflower seeds (1 level dessertspoon) 58 cals
10g (¹/³oz) pumpkin seeds (1 level dessertspoon) 57 cals
1 blackberry 1 cal
1 medium strawberry 3 cals
1 raspberry 1 cal
25g (1oz) fresh blueberries (1 rounded tbsp) 14 cals
1 tbsp dried cranberries 81 cals

Source:

http://www.52recipes.co.uk/2014/09/01/breakfast-snack-jars/

5-2 Recipes Gambas Pil Pil

 Sizzling Prawns In Garlic,Chilli & Olive Oil

Gambas Pil Pil is a famous tapas of prawns served in a hot, sizzling sauce of garlic,
 chilli & olive oil. Gambas  Pil Pil is one of my favourite tapas.  It seems to be particularly
 popular in the Malaga area. They are usually served sizzling hot in individual terracotta
 dishes.This is definitely not a dish for those that don't like garlic or chilli,
But for the rest of us mmmm!

Ingredients
1 kg medium sized uncooked prawns or shrimps
100ml olive oil
3 tablespoons of butter
3 garlic cloves, chopped roughly
1/2 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon of dried chilli flakes

 Directions
-Peal the prawns/shrimps but leave the tails on.
-Add salt to them and put them in a covered bowl and leave in the fridge for 30 minutes
-Heat the oil and butter together in a large heatproof dish over a medium heat.
-When foaming  add the chilli and garlic.
-Stir and cook the garlic and chilli for 1 minute until golden brown.
-Add the shrimps or prawns and cook for around 3 minutes, or until they curl up and change colour
-Sprinkle with the paprika and serve in the dish.
-Serve with a good chunk of baguette to dip in to the sauce.

The Spanish would tend to cook and serve Gambas Pil Pil in individual terracotta dishes, one dish per person.  You could do it this way, but remember that it will cook faster in smaller portions.  It's also a bit more fiddly doing it this way.

Serves 4

source; http://www.eyeonspain.com/blogs/spanishrecipes/2019/gambas-pil-pil-recipe--sizzling-prawns-in-garlic-chilli--olive-

5-2 Recipes Fluffy Basmati Rice

How To Cook Basmati Rice.

 For guaranteed fluffy rice every time.

• Serves 2.Cook time 15 minutes.

To one cup of rice,

Add one and a half  cups of water,

Bring to the boil, place pan on the smallest hob ring.

Turn heat down to lowest, cover with tight lid.simmer for 8 minutes,

turn off heat, cover pan with folded tea towel and leave for 4 minutes.

Remove lid, fluff rice with a fork and serve.

5-2 Recipes Stuffed Courgette Rolls

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 Monkfish & Chorizo With Courgette Spaghetti

MONKFISH & CHORIZO WITH COURGETTE SPAGHETTI

 162 calories

This dish is so quick to knock up for a one-person lunch or dinner. The flavours really pack a punch too!

This would also work well with other types of white fish. 

Serves 1 • Cook-time: 10 minutes

1 medium courgette (36 cals)

70g monkfish, cut into thin slices (46 cals)

½ tsp smoked paprika (4 cals)

20g chorizo, finely sliced (58 cals)

salt and pepper

1 tbsp (15ml) dry white vermouth (Noilly Prat) (18 cals)

• Use a julienne peeler (for spaghetti) or a standard peeler (for ribbons) to cut the courgette into long thin pieces. Lay the courgette between 2 pieces of kitchen paper to absorb a little of the excess water.

• Place the monkfish on a small plate and sprinkle over the paprika and a little salt and pepper, then toss through.

• Heat a small frying pan on a medium-high heat and add the chorizo. Fry for a minute or two, until the juices are released and the chorizo is just starting to turn brown. Add the monkfish and fry for a further minute or two, stirring frequently until cooked through.

• Turn the heat to low, add the vermouth and cook for two minutes. Transfer the contents of the pan to a warmed plate.

• Return the pan to the heat and turn the temperature up to high. Add in the blotted courgette and fry, stirring almost continually, for 2-3 minutes.

• Put the courgette in a serving dish and pour the monkfish and sauce over. Serve immediately.

THE ART OF COURGETTE SPAGHETTI

 Courgette spaghetti has been a revelation to me. It is a fantastic food for diet days. You just shred a courgette with a peeler, quickly fry and then serve in a sauce of your choice. It’s quicker to cook than pasta. It is much, much tastier than zero pasta (a diet pasta substitute).  One large courgette, enough to make a big bowl of spaghetti, has only 36 calories.

Spaghetti or tagliatelle

If you want to make authentic looking spaghetti, you really need a julienne peeler. This wasn’t something I owned before but a quick look online showed me that a simple hand-held peeler can be bought for under £5. It is well worth the small outlay if you develop a taste for it.

If you don’t own a julienne peeler, never fear, there is an even simpler alternative. Use a standard vegetable peeler to create thin flat pieces of courgette. You could call this courgette tagliatelle. It tastes just as good and the preparation method is exactly the same.

Preparation

Whichever type of peeler you use, start with one large washed courgette. Run the peeler down the full length of the courgette. Repeat on the same side making long pieces of courgette until you reach the seeds in the centre. Make a quarter turn in the courgette and begin again. Go all round the courgette until you have an oblong strip of seeds which can be discarded. Be careful as you near the end of the courgette as the julienne peeler is sharp and you could easily cut your finger.

Place all the peelings on a piece of kitchen paper and blot with more kitchen paper to remove excess water.

Cooking

Heat 1 teaspoon of olive oil (27 cals) in a wide frying pan on a high heat. Try using a flavoured oil such as garlic or chilli oil. When the oil is hot, toss in the courgette and stir. Fry for 2-3 minutes, stirring regularly. When cooked the courgette should be soft with a few burnt edges. Season well with salt and pepper before serving.

Source;

http://www.52recipes.co.uk/2014/01/29/monkfish-chorizo-with-courgette-spaghetti/

http://www.52recipes.co.uk/2014/01/16/the-art-of-courgette-spaghetti/

5-2 Recipes Chicken & Bacon Casserole

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 bay leaves and 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.

Dessert

BOOZY PLUMS

 136 calories

This is a fab and easy autumn recipe. Great for using up any left over fruit from the garden. This makes 6 portions. It can be served hot or cold. It also freezes brilliantly.

Serves 6 Preparation time: 10 minutes Cook time: 5 minute

8 plums, stoned (pitted) and chopped (158 cals)

4 large eating apples, peeled, cored and thinly sliced (288 cals)

200ml (generous ¾ cup) good-quality dry cider (72 cals)

75g (3oz) caster (superfine) sugar (296 cals)

¼ tsp ground cinnamon

• Combine all the ingredients in a saucepan. Bring to a simmer over a medium-high heat, cover with a lid and cook, stirring every minute, for 5 minutes until the fruit is tender.

Source:

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

http://www.52recipes.co.uk/2013/10/07/boozy-plums/