Simple 5:2 Recipes.Hot And Spicy Chicken Skewers

• Serves:12
• Prep time: 10 mins
• Cooking time: 10 mins
• Total time: 20 mins
  plus marinating
• Skill level: Easy peasy
• Costs: Cheap as chips

Hot and spicy chicken stewers are the perfect way to spice up your buffet table as they make a great change from chicken satay, and low calorie too! Serve with the sweet chilli dipping sauce for a canape that'll be the talk of the party

Ingredients

• 450g free range chicken mini fillets
• 4tbsp teriyaki marinade
• 2tbsp maple syrup
• Lime wedges, to serve

For the dip:

• 4 spring onions, 2 finely chopped, 2 sliced lengthways into thin strips
• 4tbsp sweet chilli sauce
• Juice of 1 lime

You will need: 

• 12x15cm wooden skewers

Nutritional information

Each portion contains:

• Calories60
  3%
• Fat0.5g
  1%
• Saturates0.2g
  1%

of an adult's guideline daily amount

• Low
• Med
• High

More Info

That's goodtoknow

For a stronger flavour, leave the chicken to marinate overnight.

Method

1. Put the chicken pieces, teriyaki marinade and maple syrup into a food bag, seal tight and mix well. Leave to marinate in the fridge for at least 2 hrs.
2. Soak skewers in water for 30 mins. Heat grill to medium. Thread a chicken fillet onto each skewer and transfer to a grill rack. Grill chicken for 8-10 mins, turning halfway, until cooked through.
3. To make the dip, mix together spring onions, chilli sauce and lime juice. Serve with skewers, topped with sliced spring onions and lime wedges to squeeze over.

Shared from; http://www.goodtoknow.co.uk/recipes/541684/hot-and-spicy-chicken-skewers#13Ipm8XMoRu4wPqj.99

Simple 5:2 Recipes.Bacon-wrapped Monkfish

Choose dry-cured, thinly sliced bacon for this dish - the crisp texture works well with the firm, meaty monkfish.

Serves 4

Calories 258 Per Serving.

Ingredients

• 400g monkfish tail, sliced into 2 fillets
• 2 sprigs fresh thyme, leaves stripped
• 12 rashers (about 140g/5oz) dry-cure rindless smoked streaky bacon
• 2 large tomatoes, halved
• 3-4 tbsp vinaigrette
• 225g bag watercress and salad leaves

• Method

  1. Lay 1 monkfish tail fillet on a board, sprinkle with thyme leaves and season. Lay the other fillet on top with tapering tip in the opposite direction, so each end has one thick and one thin end butted together.
  2. Lay the bacon on a board, slightly overlapping and put the monkfish in the centre. Wrap the fish in the rashers so that it holds together quite firmly.
  3. Heat the grill for 3-5 mins. Line the grill pan, lay the monkfish on it, with the bacon joins underneath.
  4. Grill for about 7-10 mins until the bacon starts to crisp, then carefully turn over and cook for another 7-10 mins. At the same time, grill the tomato halves. As soon as the monkfish feels firm when pressed on top, remove and leave to stand for 5 mins. Save any pan juices from the paper and drizzle into the vinaigrette. Cut the monkfish into medallions, slightly on the diagonal. Dress the watercress salad with the vinaigrette and juices and divide between four plates. Place monkfish on top, season with pepper and serve tomatoes alongside. Nice with baby new potatoes.
  Recipe sharedf rom Good Food magazine,
• source;http://www.bbcgoodfood.com/recipes/1924/baconwrapped-monkfish
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Simple 5:2 Recipes.Smoked Haddock Tarts

Smoked fish pairs beautifully with leeks and cream in this tartlet recipe Serves 6

Calories 479 per tart

Ingredients

• 200g plain flour, plus extra for dusting
• 50g cold lard, cubed
• 50g cold unsalted butter, cubed
• 1 egg yolk, lightly beaten

For the filling

• 1 tbsp unsalted butter
• 1 medium leek, thinly sliced
• 1 tsp garam masala
• ½ tsp turmeric
• 150ml pot double cream
• 1 medium egg, plus 3 egg yolks
• 140g undyed smoked haddock, cut into bite-sized cubes
• 100g bag mixed leaves salad, to serve (optional)

Method

1. To make the pastry, pulse the flour, lard and butter in a food processor until it resembles fine breadcrumbs. Sprinkle over 1½ tbsp cold water and pulse again until the pastry just comes together. Divide into 6 pieces, wrap in cling film and chill in the fridge for 30 mins.
2. Heat oven to 200C/180C fan/gas 6. Roll each ball of pastry into a 12cm disc on a lightly floured surface and use to line 6 x 8cm tartlet tins. Line the tarts with baking parchment and baking beans, and chill in the fridge for 20 mins. Bake on a tray in the oven for 15 mins, then remove the baking beans and bake for a further 5 mins until golden. Brush with the egg yolk and return to the oven for 2 mins.
3. Meanwhile, to make the filling, heat the butter in a small saucepan, add the leek and cook for 5 mins until beginning to soften. Add the garam masala, turmeric and seasoning, and cook for a further 5 mins. Turn down the oven to 160C/140C fan/gas 3 and lightly whisk together the cream, egg and yolks, and some seasoning.
4. Divide the leek mixture between the tart cases, arrange the smoked haddock pieces on top and fill with the cream mixture to just below the pastry rim. Bake for 15-20 mins. Allow the tarts to cool a little in their tins, then serve with a handful of mixed salad leaves, if you like.

Recipe shared from Good Food magazine, 

source;http://www.bbcgoodfood.com/recipes/smoked-haddock-tarts

Simple 5;2 Recipes. Courgette,Carrot, Celery Julienne Salad

The Miraculous Julienne Peeler

Simple Courgette, Carrot and Celery Salad
A quick salad knocked up in minutes, can be very filling and save on calories on a fasting day.
I small courgette.
1 small carrot.
1 stalk celery.
2 inch piece of cucumber.
1 little gem lettuce.
balsamic vinegar.
1/2 lemon or lime zest and juice
salt.
Prep and make time 10 minutes.

Wash and trim all the vegetables,
Peel the courgette, carrot, celery and cucumber with a Julienne peeler or mandoline, keep apart.
Line a salad bowl with the little gem lettuce and place the peeled veg' in layers on top
Make a dressing of 1/2 tbs balsamic vinegar the juice and zest of lemon or lime if you prefer and a little salt to taste.

source;
http://diet-intermittent-fasting.blogspot.co.uk/2014/11/simple-52-recipes-dieters-best-friend.html

Simple 5:2 Recipes.BAKED SALMON SALAD WITH CREAMY MINT DRESSING

299 calories

Tender baked salmon is jazzed up with a yoghurt and mint sauce.  The salmon can be served hot or cold.  This recipe is made for summer.

Serves 1  Prep time: 10 minutes  Cook time: 18 minutes

1 skinless salmon fillet, about 130g (4½oz) (234 cals)

1 tsp very low-fat mayonnaise (10 cals)

1 tbsp low-fat plain yogurt (14 cals)

1 tbsp rice wine vinegar (3 cals)

2 fresh mint leaves, finely chopped

salt and freshly ground black pepper

75g (3oz) Mixed salad leaves (greens) (10 cals)

2 radishes, washed and sliced thinly (4 cals)

5cm (2in) piece cucumber, peeled and cut into chunks (10 cals)

2 spring onions (scallions), trimmed and sliced (14 cals)

• Preheat the oven to 200°C/fan 180°C/400°F/Gas mark 6.

• Place the salmon fillet on a baking tray and bake in the oven for 16-18 minutes until just cooked through.  Remove from the oven and set aside – the salmon is equally nice hot or cold in the salad.

• In a small bowl, mix the mayonnaise, yoghurt, vinegar, mint and salt & pepper together and leave to stand for at least 5 minutes to allow the flavours to develop.

• Arrange the salad leaves on a serving plate and top with the radishes, cucumber and spring onions.  Flake the salmon over the top and finally drizzle the dressing all over.

Source; Jacqueline Whitehart

http://www.52recipes.co.uk/2013/06/05/baked-salmon-salad-with-creamy-mint-dressing/

Simple 5:2 Recipes.HALLOUMI SALAD

215 calories

Delicious light lunch.

SERVES 1 PREP 5 minutes COOK 8 minutes, plus 10 minutes cooling

2 vine-ripened tomatoes, sliced (26 cals)

½ red (bell) pepper, deseeded and cut into strips (25 cals)

50g (1¾oz) light halloumi, drained and sliced into thin squares (122 cals)

75g (3oz) Italian mixed salad leaves (greens) (10 cals)

For the marinade:

½ garlic clove, peeled and crushed (2 cals)

juice of 1 lime (3 cals)

1 tsp chopped fresh parsley

½ tsp chilli flakes (red pepper flakes)

freshly ground black pepper

1 tsp extra-virgin olive oil (27 cals)

• To make the marinade, combine the garlic, lime juice, parsley, chilli flakes (red pepper flakes), pepper, 1 tablespoon water and the olive oil in a wide bowl.

• Add the sliced tomatoes to the marinade. Heat a large frying pan (skillet) and dry-fry the red (bell) pepper strips for about 5 minutes until slightly blackened, then put them with the tomatoes in the marinade.

• Fry the halloumi slices in the same pan until golden on both sides – they will only take a minute in a hot pan. When they are cooked, add them to the marinade and turn until the halloumi is coated all over. Leave the halloumi to cool for about 10 minutes.

• Arrange the salad leaves (greens) on a wide serving plate and put the halloumi, pepper strips and tomatoes on top. Drizzle over the remaining marinade and serve.

source:

http://www.52recipes.co.uk/2014/04/28/halloumi-salad/

Simple 5-2 Recipes. CHORIZO AND TOMATO SOUP

177 cals per serving

Made this warming soup for my lunch today. Feels quite naughty because of the chorizo but a relatively small amount of chorizo adds a really meaty flavour to this soup. Perfect for a cold and drizzly January day. Roll on February.

Makes 6 servings Prep time: 5 minutes Cook time: 40 minutes

1 tsp olive oil

1 onion, diced

1 garlic clove, finely sliced

1 green pepper, diced

100g chorizo, diced

500ml vegetable stock, fresh or made with one stock cube

1 tin tomatoes, chopped

300g passata

1 tin chick peas, rinsed and drained

Heat the oil in a saucepan, add the onion and cook gently for 5 minutes. Add the garlic, green pepper and chorizo, then cook for a further 5 minutes. Add the stock, tomatoes, passata and chick peas, then simmer for 30 minutes.

Source:

http://www.52recipes.co.uk/2013/01/30/chorizo-and-tomato-soup/

Simple 5-2 Recipes:AUTUMN LAMB STEW

198 cals per serving

Today I’m making a lovely warming pot of lamb stew. Takes a few hours to cook so am getting it on early. But by tea-time it will smell delicious and will feed all the family with plenty left over. I plan to eat mine with some tasty kale, but will make some mashed potato for everyone else.

Serves 8 Prep time: 15 minutes Cook time: 2 hours 30  minutes

600g lean diced lamb

2 tbsp olive oil

1 onion

2 carrots

4 celery stalks

2 cloves garlic

200ml red wine

1 small swede

2 tbsp tom purée

2 can tomatoes

2 bay leaves

500ml veg or chicken stock

Heat the oil in a large oven proof casserole. Add the lamb and roughly chopped onions. Stir. Cook for 5 minutes until you get a couple of burnt bits. Roughly chop all veg (this is a big chunk casserole). Add the sliced garlic and chopped veg. Stir and cook for another 5 minutes.

Add the rest of the ingredients and bring to the boil. Simmer gently for 30 minutes. Either transfer to a slow cooker for about 8 hours or else cook with the lid on for about 4 hours at 140C (120C fan, 275F) or 2 hours at a very low simmer.

Source:

http://www.52recipes.co.uk/2013/02/06/autumn-lamb-stew/

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 Diet - How To Stay On Track on the Fast Diet On Your Fasting Days

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 Classic Chilli And Fluffy Basmati Rice

CLASSIC CHILLI

 274 calories

This is one of my go-to recipes for diet days, normal days and family days. It is very freezer-friendly and I always keep a stack in the freezer. On a diet day I serve it on it’s own or with a little rice if I have enough calories to spare. With the family I use less fresh chillies and serve with rice and tortilla chips.

The cooking time is less important than allowing it to cool completely before re-heating to serve.

Serves 8  •  Cook time: 1h+

1 tsp vegetable oil (27 cals)

1 large onion, peeled and chopped (79 cals)

3 cloves garlic, peeled and finely sliced (12 cals)

2 fresh green or red chillies, de-seeded and cut into rings (4 cals)

1kg lean beef mince (1740 cals)

1 heaped tsp mild chilli powder

1 heaped tsp ground cumin

2 heaped tsp paprika (28 cals)

1 heaped tsp cocoa powder (12 cals)

1 tsp salt

1 x 400g can chopped tomatoes (64 cals)

1 x 400g can organic kidney beans (224 cals)

juice of 1 lime (4 cals)

• Heat the oil gently in large saucepan or casserole dish. Add the onion and fry gently for 5 minutes. Add in the garlic and chillies, stir-fry for a further minute before adding the mince, breaking it up with your fingers as you drop it into the pan.

• Fry the mince on a med-high heat, stirring continuously until the meat is browned all over.

• Return the heat to low and stir in the spices, cocoa and salt.

• Add the tinned tomatoes and bring up to a gentle simmer. Stir in the kidney beans and the liquor from the can.

• Cook for 1-2 hours on a low simmer or in the oven at 180C/160C fan. You can also simmer for 15 minutes before transferring to a slow cooker and cooking on low for 6-8 hours.

• Allow to cool completely before adding the lime juice and then re-heating to serve.

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.

STRAWBERRY SMOOTHIE

 147 calories

You can also make this with raspberries (about 20) for a raspberry smoothie, if you like.

Serves 1   Preparation time: 5 minutes

5 strawberries, hulled (20 cals)

½ banana (53 cals)

1 tbsp fat-free plain yogurt (10 cals)

200ml (generous ¾ cup) skimmed milk (64 cals)

• This is a simple one. Place all the ingredients in a blender and whizz until smooth. Serve immediately.

Source;

http://www.52recipes.co.uk/2014/01/20/classic-chilli/

http://www.52recipes.co.uk/2014/04/14/strawberry-smoothie/