Simple 5-2 Recipes

HOME MADE FISH FINGERS WITH LEMON MAYO

181 calories

This recipe makes four servings, but the fish fingers can be frozen before they 

are cooked, then cooked from frozen, just add an extra ten minutes to the 

cooking time.

Serves 4 Preparation time: 10 minutes Cook time: 15–18 minutes

1 tbsp olive oil (99 cals)

1 egg, beaten (76 cals)

80g (3oz) white breadcrumbs (175 cals)

½ tsp dried mixed herbs

grated zest and juice of 1 lemon (3 cals)

salt and freshly ground black pepper

400g (14oz) white fish (cod, haddock, pollack, etc.), cut into 12 strips (320 cals)

4 tbsp extra light mayonnaise (48 cals)

• Preheat the oven to 220°C/fan 200°C/425°F/Gas mark 7. Brush a non-stick

 baking tray with a little of the olive oil.

• Pour the beaten egg into a wide bowl. Put the breadcrumbs on a plate and

 mix in the mixed herbs, lemon zest and a little salt and pepper.

• Dip each piece of fish first in the egg, then in the breadcrumbs, making sure

 it’s lightly coated in each and put on the prepared baking tray. Lightly drizzle

 the remaining olive oil over the top and cook in the oven for 15–18 minutes 

until golden.

• Meanwhile, mix the mayonnaise and lemon juice together in a small bowl.

• Serve the fish goujons with the lemon mayonnaise on the side.

source:

http://www.52recipes.co.uk/2013/04/24/home-made-fish-fingers-with-lemon-mayo/

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5-2 Recipes:SPICY PRAWN STIR-FRY

289 calories

This is a quick and easy meal for one.

Serves 1 · Preparation time: 5 minutes · Cook time: about 8 minutes

½ garlic clove, peeled and crushed (2 cals)

½ tsp tamarind paste (6 cals)

1 tbsp dark soy sauce (4 cals)

150g (5oz) cooked king prawns (king shrimp) (148 cals)

½ tsp walnut oil (22 cals)

½ yellow (bell) pepper, deseeded and cut into thin strips (21 cals)

½ red (bell) pepper, deseeded and cut into thin strips (51 cals)

1 red chilli, deseeded and cut into fine rings (3 cals)

50g (1¾oz) beansprouts (16 cals)

50g (1¾oz) mangetout (snow peas) (16 cals)

• Mix the garlic, tamarind paste and soy sauce together in a bowl. Add the 

prawns (shrimp) and turn until they are coated all over in the dark sticky

 mixture. Leave to stand for 2 minutes while you prepare the rest of the stir-fry.

• Heat the walnut oil in a wok or large frying pan (skillet) over a high heat,

 add the (bell) peppers and chilli and stir-fry for 3 minutes. Add the beansprouts

 and mangetout (snow peas) and stir-fry for a further 2 minutes.

• Reduce the heat to medium and add the prawns and marinade and stir-fry for a further 2 minutes until the prawns are warmed through. Serve immediately.

source:

http://www.52recipes.co.uk/2014/04/22/spicy-prawn-stir-fry/

5-2 Recipes: Herb Roast Chicken Quarters

Herb Roasted Chicken
4 chicken leg quarters (or whatever parts you prefer)
olive oil
1 tsp. smoked paprika
1 tsp. garlic powder
1/4 tsp. turmeric
1 tsp. dried rosemary
1/2 tsp. thyme
1/2 tsp. salt
1/2 tsp. black pepper
In a small bowl, combine all the spices and set aside. Cover a large baking

 sheet with tinfoil and place a roasting rack over the pan (use a wire cooling

 rack if you do not have a roasting rack). Place the chicken skin side up on

 the rack. Drizzle a little olive oil over the chicken and then using your hands

 rub the oil all over the chicken and then the seasoning mixture (make sure

 to go under the skin with the rub as well). Bake skin side up in a 400 degree

 oven for 1 hour and 10 minutes. Remove and check to make sure the internal 

temp. of the chicken is 165 degrees. Let the chicken rest 5 minutes before

 serving. If you use chicken breast or smaller pieces, your cooking time will

 be less than mine. Just check it regularly for the internal temp.

Source:
Recipe Courtesy of Janet's Appalachian Kitchen

https://www.facebook.com/donna.anderson.50115

5-2 Recipes:Slow Cooker Pineapple Barbecue Chicken Wings

Prep time

5 minutes

Cook time

4 hours

Total time

4 hours 5 minutes

Serves: 4 - 6 persons

• 
  

  Ingredients

  • 4 lb chicken wings, frozen
  • 1 1/2 cups barbeque sauce
  • 1 cup pineapple, crushed
  • 2 tablespoons hot pepper sauce (optional)
  • 4 tablespoons honey
  • 1 tablespoon sesame seeds (optional)

  Instructions

  • Put the chicken wings, 1 cup of the barbecue sauce, the pineapple, hot pepper sauce (if you decide to use it) and honey in a slow cooker. Stir thoroughly to combine all ingredients and fully cover the wings in the sauce. Slow cook on low for 6-8 hours or on high for 3-4 hours.
  • Set the oven on broil. You will be using the middle rack of the oven.
  • Remove the wings from the slow cooker and spread them out on a baking sheet covered with aluminum foil.
  • In a small bowl, mix the remaining 1/2 cup of barbeque sauce with 1 cup of the juices from the slow cooker.
  • Cover the chicken wings with half of this sauce mix and broil for 3-5 minutes, or until the sauce is caramelized. Carefully remove the baking sheet from the oven, cover the wings again with the remaining sauce and bake for 3-5 additional minutes, or until the wings are caramelized and browned.
  • Sprinkle with sesame seeds, if desired, and serve immediately. Enjoy!

   

   
  • When you put the wings in the oven, be careful not to leave them for too long, since they can easily burn.
  • Source
  • http://www.quericavida.com/en/recipes/slow-cooker-pineapple-barbecue-chicken-wings/#

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