5-2 Recipes

Bean and pepper salad

• Serves:6-8
• Prep time: 35 mins
• Cooking time: 15 mins
• Total time: 50 mins
• Skill level: Easy peasy
• Costs: Cheap as chips

This crunchy bean and pepper salad recipe is great as a filling side dish or topped up your favourite protein as a healthy main course. With a simple dressing and just a handful of ingredients, it's really easy to make - once the peppers are roasted you can throw everything together in a matter of minutes! Add in any other extra veggies you have lying around for a new flavour every time.

Ingredients

• 2 red peppers, halved and deseeded
• 2 yellow or orange peppers, halved and deseeded
• 350-500g green beans
• 140-200g bag salad leaves

For the dressing:

• 6tbsp olive oil
• 2tbsp balsamic vinegar
• 1tsp caster sugar
• 1tbsp freshly grated ginger

Nutritional information

Each portion contains:

• Calories123
  6%
• Fat9.0g
  13%
• Saturates1.0g
  5%

of an adult's guideline daily amount

• Low
• Med
• High

More Info

That's goodtoknow

To save roasting and peeling the peppers use ready- prepared ones from a jar or from the deli counter.

Source;http://www.goodtoknow.co.uk/recipes/540914/bean-and-pepper-salad

5-2 Recipes For Your Fasting Days

Crushed new potatoes and shoots

• Serves:4-6
• Prep time: 15 mins
• Cooking time: 22 mins
• Total time: 37 mins
• Skill level: Easy peasy
• Costs: Cheap as chips

If you’re in the mood for trying something different for lunch today, this delicious and flavour-packed crushed new potatoes and shoots salad is a great choice. It takes under 40 mins to cook and prepare and is bursting with fresh flavour – it’s like a plate full of summer all in one. The quail eggs work really well with the buttery potatoes but don’t worry if you can’t find any quail eggs, you could use chicken or duck eggs instead, just remember to increase the cooking time.

Ingredients

• 500g new potatoes
• 100g asparagus tips
• 3tbsp extra virgin olive oil
• 1 lemon; zest and juice of half
• 2-4 spring onions, trimmed, finely chopped
• Salt and freshly ground black pepper
• 100g petit pois, just cooked
• 8 quail eggs, hard-boiled (see Tip)
• 2 handfuls of pea shoots
• 1 punnet mustard and cress

Nutritional information

Each portion contains:

• Calories170
  9%
• Fat9.0g
  13%
• Saturates2.0g
  10%

of an adult's guideline daily amount

• Low
• Med
• High

More Info

That's goodtoknow

Add the quail eggs to boiling salted water and cook for 21/2 - 3 minutes, then refresh under cold water and remove the shells. Add Serrano ham, torn into strips, if you like.

Method

1. Add the potatoes to a pan of boiling salted water and simmer for 15-20 mins, until almost tender. Add the asparagus to the pan for 2 mins. Take the spears out and refresh them under cold water. Drain the potatoes and leave them in the colander for 5 mins.
2. Halve the potatoes as you put them in a bowl, then squash them gently with a fork. Shake the oil, lemon zest and juice in a jar. Pour about half of the dressing over the potatoes, mix in with the spring onion and season well.
3. Arrange the asparagus on plates. Pile the potato mixture on top. Sprinkle the peas over, then add the egg halves and pea shoots. Scatter mustard and cress around the edge of the plate and drizzle with more dressing.

Source;

http://www.goodtoknow.co.uk/recipes/538095/crushed-new-potatoes-and-shoots

5-2 Recipes For Your Fasting Days

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.

Dessert

CHOCOLATE GINGER MUFFINS

204 calories per muffin

•  

Makes 10 large muffins

200ml skimmed milk (64 cals)

1 tbsp lemon juice (2 cals)

150g Plain flour (512 cals)

100g Self raising flour (512 cals)

1 tbsp oat bran (37 cals)

2 level tsp baking powder (14 cals)

½ tsp bicarbonate of soda

Pinch of salt

30g light brown sugar (109 cals)

1 tbsp honey (43 cals)

1 large egg (89 cals)

50g White chocolate, chopped into chunks (290 cals)

50g Plain chocolate, chopped into chunks (255 cals)

1 large banana (106 cals)

2 tsp cinnamon

1cm ginger, peeled and finely grated (5 cals)

Preheat oven to 180C/160C fan.

• Combine milk and lemon juice in a jug, and let it curdle for a few minutes.

• Mix together all the dry ingredients (flours, sugar, raising agents, oat bran, cinnamon, salt).

• Whisk egg and honey and combine with the milk. Pour over dry ingredients and stir together lightly.

• Mash up the banana and add to batter with grated ginger.

• Scoop generous amounts into muffin cases and sprinkle dark and white chocolate equally on top.

• Bake for 20 minutes until sponge is light brown and chocolate has melted into the muffins.

 Eating them when warm is a fabulous idea, do it.

source;

http://www.52recipes.co.uk/2014/05/12/egg-white-omelette-with-cherry-tomatoes/

www.mixitcookit.com

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5-2 Recipes For Your 2 Fasting Days ( Day 6)

POSH CHICKEN KIEV

224 calories

One of my favourite chicken recipes. This is easy to put together and is then baked in the oven.

SERVES 2 • PREP 10 minutes • COOK 25 minutes

½ tsp olive oil (14 cals)

1 garlic clove, peeled and very finely chopped (3 cals)

2 tbsp extra-light cream cheese (59 cals)

2 × 150g (5oz) skinless, boneless chicken breasts (318 cals)

2 slices Parma ham (prosciutto) (54 cals)

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

• Heat the olive oil in a small frying pan (skillet) and gently fry the garlic for 1–2 minutes until starting to brown. Remove from the heat and stir in the cream cheese.

• Prepare the chicken by making a slit down one side of the chicken breast to make a pocket, then fill each pocket equally with the garlicky cream cheese mixture. (This can get messy!) Wrap each chicken breast with a slice of Parma ham (prosciutto) and put onto a baking sheet (cookie sheet). Cook in the oven for 20–25 minutes or until the chicken is thoroughly cooked. Serve immediately.

Dessert

CHOCOLATE MERINGUE BISCUIT

21 calories per biscuit

Once cool, store these biscuits in an airtight container. They will keep for 3–4 days.

MAKES 24 • PREP 10 minutes • COOK 90 minutes

3 tbsp cocoa powder (140 cals), plus 1 tsp for dusting (6 cals)

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

6 egg whites at room temperature (54 cals)

a small pinch of salt

¼ tsp cream of tartar (2 cals)

1 tsp vanilla extract (12 cals)

1/8 tsp ground cinnamon, for dusting

• Preheat the oven to 130°C/fan 110°C/250°F/Gas mark ½ and line two baking sheets (cookie sheets) with greaseproof (waxed) paper.

• In a small bowl, mix the cocoa and caster sugar together.

• Put the egg whites into a large, clean, dry bowl and, using an electric mixer, whisk the egg whites until foamy. While whisking, add the salt, cream of tartar and vanilla extract, then add the cocoa and sugar mixture 1 tablespoon at a time. Whisk the mixture until it forms stiff peaks.

• Drop tablespoonfuls of the mixture onto the prepared baking sheets.

• Put the 1 teaspoon cocoa and the cinnamon into a small sieve and dust the biscuits with the mixture. Bake in the oven for 1½ hours, then turn off the oven and leave the biscuits to cool in the oven with the door slightly ajar for another 2 hours.

• When the biscuits are cold, remove them from the oven and store in an airtight container.

Recipes Source:

http://www.52recipes.co.uk/

My weight loss story, The Fast Diet, 5:2 Diet

5-2 Recipes For Your Fasting Days (Day)5)

ASPARAGUS WRAPPED IN PARMA HAM

RECIPES

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.

Easy Dessert

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RASPBERRY FROZEN YOGURT

146 calories

A great fat-free dessert, it is made without the use of an ice-cream machine. Remember to take the frozen yogurt out of the freezer 10 minutes before serving to allow it to soften slightly. Feel free to experiment with other fruits using a similar method, or try adding a few drops of vanilla extract to make vanilla frozen yogurt.

SERVES 6 • PREP 10  minutes plus 3–4 hours freezing

200g (7oz) raspberries (50 cals)

½ × 400ml (14fl oz) can light condensed milk (541 cals)

500g (1lb 2oz) pot zero fat Greek yogurt (285 cals)

• Roughly chop half the raspberries and set aside.

• Place the remaining raspberries in a food processor and whizz to a smooth purée. Alternatively, purée the raspberries with a fork.

• Place the puréed raspberries in a large bowl and stir in the condensed milk and Greek yogurt until everything is mixed, then fold in the remaining chopped raspberries. Transfer the mixture to a freezer-proof container and freeze until solid.

Enjoy !

Source:

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

http://www.52recipes.co.uk/2014/05/27/raspberry-frozen-yogurt-2/