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/

5-2 recipes: More Delicious Smoothies

 

Peachy Keen Smoothie

1 cup unsweetened plain or vanilla-flavored almond milk
1/2 cup fresh peaches
1/2 cup frozen strawberries
1 teaspoon fresh ginger
1/4 cup plain nonfat yogurt
a couple drops pure vanilla extract

Blend until smooth. Makes 1 serving.

Per serving: 122 calories, 2.7 grams fat, 18 grams carbohydrates, 5.5 grams protein and 2.8 grams fiber.

Wonderful Watermelon Whirl

1/4 cup skimmed or almond milk
2 cups chopped watermelon, seeds removed
1 to 2 cups ice cubes

Blend the milk and watermelon first, then slowly add ice cubes until the smoothie reaches the consistency you prefer. Garnish with fresh mint leaves for a colorful, refreshing finish. Makes 2 servings.

Per serving: 56 calories, 0 grams fat, 13 grams carbohydrates, 0.5 grams fiber and 2 grams protein.

Honey-Don't-Dew Me Wrong Smoothie

1 cup honeydew melon, cut into cubes
1/2 medium apple, peeled and cut into small pieces
1 kiwifruit, peeled and cut into small pieces
1 teaspoon honey
2 tablespoons skimmed or almond milk
1 tablespoon ground flax seeds

Blend until smooth. Makes 1 serving.

Per serving: 211 calories, 4.4 grams fat, 45 grams carbohydrates, 4.2 grams protein and 6.5 grams fiber.

Banana Oat Smoothie

1/4 cup oats
1/2 cup plain nonfat yogurt
1 medium banana
1/2 cup skimmed or almond milk
2 teaspoons honey
1/2 teaspoon cinnamon

Blend until smooth. Makes 2 servings.

Per serving: 168 calories, 1 gram fat, 33.9 grams carbohydrates, 7.5 grams protein and 2.5 grams fiber.
Keep in mind that you can increase the volume of any of these smoothies by simply adding a few ice cubes. Additionally, if you are diabetic or just someone looking to cut calories and sugar, you can use a natural, calorie-free sweetener, such as stevia, in place of any honey. If your smoothie is going to replace an entire meal, consider adding in some protein powder or nonfat powdered milk. These will bulk your smoothie with bone-building calcium and vitamin D. 

source;
http://www.fitday.com/fitness-articles/nutrition/delicious-healthy-smoothies-to-start-your-day.html

5-2 Recipes:Chicken burgers with tomato salsa

135 calories per serving

Serves 4

Prep time : 15 minutes, plus 30 minutes chilling

Cooking time : 6-8 minutes

• 1 garlic clove, crushed
• 3 spring onions, finely sliced
• 1tbsp pesto
• 2tbsp fresh mixed herbs, such as parsley, tarragon and thyme, chopped
• 375g minced chicken
• 2 sun-dried tomatoes, finely chopped
• 1tsp olive oil

For the salsa

• 250g cherry tomatoes, quartered
• 1 red chilli, deseeded and finely chopped
• 1tbsp coriander, chopped
• Grated rind and juice of 1 lime

1 Mix together all the ingredients for the burgers except the oil. Divide the mixture into 4 and form neat, flattened rounds. Cover and chill for 30 minutes.

2 Meanwhile, mix together all the tomato salsa ingredients in a bowl.

3 Lightly brush the burgers with the oil and cook under a preheated hot grill or on a barbecue for 3-4 minutes on each side until cooked through. Serve immediately with the salsa. 

source;  

       http://www.mirror.co.uk/lifestyle/dieting/recipes/52-diet-fast-low-calorie-1770918#ixzz3EdurAMXn 

5-2 Recipes: ASIAN CHICKEN BROTH

121 calories per serving

We had some roast chicken for dinner last night and I decided 

to make some fresh stock. This tasty broth is so low in calories

 it’s great for a fast day. It somehow manages to be both fresh 

and warming at the same time! Warning, this is quite a hot and

 spicy soup, if you don’t like it too hot, cut down to 1 or even a half a chilli.

Either use use a chicken carcass, or 6 fresh chicken wings for the stock.

Serves 4 Prep time: 5 minutes Cook time: 25 minutes

1 litre fresh chicken stock

2 chillis, de-seeded and chopped into rings

6 spring onions, shredded

1 thumb ginger, peeled and cut into very thin strips

pinch of mace

1 red pepper, de-seeded and cut into strips

1 tsp salt

1 tsp rice vinegar

1 tsp nam pla (fish sauce)

1 tin reduced fat coconut milk

2 limes

Heat the chicken stock with the chillis, spring onions, ginger, mace

 and red pepper. Using a fine grater, grate in the zest of one lime.

 Add a pinch of mace, salt, nam pla and rice vinegar and simmer 

for 20 minutes.Stir in the coconut milk and the juice of both limes.

 Heat for a further 5 minutes until hot and just bubbling.

Serve immediately either on it’s own or over rice or noodles.

 If you like you can add extra ingredients such as mushrooms

 (13 calories for 100g) or green beans (35 calories for 100g).

As with nearly all my recipes, the broth freezes brilliantly so you

can keep some for your next fasting day.

source;

http://www.52recipes.co.uk/2013/02/25/asian-chicken-broth/

National Cholesterol Month - Simple ways to get active with the "GET FIT...

5-2 Recipes: Easy Corned Beef Hash

227 Calories per serving

Serves 4

Prep time : 10 minutes

Cooking time : 11-12 minutes

• 1tsp vegetable oil

• 1 onion, roughly chopped

• 350g cooked new potatoes, roughly chopped

• 300g corned beef, roughly chopped

• 1tbsp fresh parsley, roughly chopped

• Worcestershire sauce, to taste

• Pepper

1 Heat the oil in a large, nonstick frying pan, add the onion and fry

 for 5 minutes until softened. Add the potatoes and corned beef and

 cook for further 6-7 minutes, turning the mixture occasionally

 so that parts become crisp.

2 Add the parsley and stir through. Season to taste with the

 Worcestershire sauce and pepper. Serve immediately.

source;
http://www.mirror.co.uk/lifestyle/dieting/recipes/

5-2 Recipes; Mushroom Stroganoff

90 calories per serving

Serves 4

Prep time : 10 minutes

Cooking time : 25 minutes

• 1tbsp rapeseed oil
• 1 large onion, thinly sliced
• 4 celery sticks, thinly sliced
• 2 garlic cloves, crushed
• 600g mixed mushrooms, chopped
• 2tsp smoked paprika
• 250ml vegetable stock
• 150ml soured cream
• Pepper

1 Heat the oil in a nonstick frying pan. Add the onion, celery and garlic and cook for 5 minutes or until beginning to soften. Add the mushrooms and paprika and cook for a further 5 minutes.

2 Pour in the stock and cook for a further 10 minutes or until the liquid is reduced by half.

3 Stir in the soured cream and season with pepper. Cook over a medium heat for 5 minutes. Serve immediately.

Michael Michaels

source;

http://www.mirror.co.uk/lifestyle