5:2 Fast day recipe ideas

[frenchfancy]

For those following the 5:2 diet and would like ideas for fast day meals. Please post your favourites.

Yesterdays lunch was carrot and coriander soup - 110 cals

recipe here: www.bbcgoodfood.com/recipes/7003/carrot-and-coriander-soup it was delicious :)

Had squash and chorizo stew last week also very nice - 264 cals

Recipe here: www.bbcgoodfood.com/recipes/4824/squash-and-chorizo-stew

Would love to see all your ideas.

Thanks for the link Eclecticbabe your blog is really good.

This chorizo and bean salad is delicious and only 75 calories a portion.
www.goodtoknow.co.uk/recipes/pictures/27182/150-family-dinners-under-500-calories

www.goodtoknow.co.uk/recipes/pictures/27182/150-family-dinners-under-500-calories

Nice looking recipe justonemorepie but I'm afraid it isn't 75 cals per portion, I work it out at a whopping 398cals/portion

I checked it as I cook beans often and it didn't look right. It would still make a good fast day dinner.

Well I had a serving of this

www.kalynskitchen.com/2009/07/recipe-for-tuscan-baked-eggs-with.html

tonight. MFP puts it at 315 cals, then I added spinach and had lettuce on the side to take it up to 391 - celery for lunch and a low cal Graze punnet, and I'm in at 500 exactly, and feel stuffed!

Frenchfancy

What did you use to calculate? The recipe analyser I used put it at 600cals for 1 serving, assuming 4 servings... I like yours better :)

I use caloriecount.about.com/ I've found it to be pretty acurate when I have compared things I can count.

Seems a big difference though. Did you put teaspoons or tablespoons of oil? (I made that mistake the first time around)

Having this next week:

Healthy Mexican Sweet potato skins

192 cals per half potato - I'll be having 2 halves ;)

Link to fasting recipes from Telegraph via yesterday's Guardian article:

Stella Body Plan Fasting Supper Recipes

spicy prawn noodle soup

Just 200 cals per portion.

Fast Day today and (for multiple reasons all related to the weather) I just didn't feel much like 'proper' cooking this evening.

I scoured the cupboard and freezer and came up with this 'make do' for 268 calories - 50g Sainsbury's wholemeal and white spaghetti (292 calories per 90g), 50g Lloyd Grossman Wild Mushroom pasta sauce (61 calories per 100g) and 100g Waitrose frozen Fruit De Mer (75 calories per 100g).

Here's a lasagne-type dish, layered with potatoes, and it's only 205 calories! Admittedly, it's vegan, and the cheese substitutes are very low calorie - but try it, it's a very tasty dish indeed!

nobreadisanisland.blogspot.co.uk/2013/01/52-diet-lasagne-layered-with-potato.html

These look great thanks everyone for sharing. Can't wait to try them out.

In response to a certain amount of, what I can only call 'disrespect' towards one of my favourite foods, I've been galvanised to post this calorie counted cheese and tomato pizza recipe.

At 910 cals for the whole pizza, 304c for 1/3rd and 228c for a quarter, you can incorporate it into either a non-fasting day or indeed, into a fasting day!

And, using basic ingredients, the cost comes in under 60p at today's prices!

Should read galvanised into posting...

This is my recipe for Portobello mushroom and halloumi burgers with spicy salsa. First came across this at Nandos and loved it, a veggie burger with a 'meaty feel' to it so started making at home with a spicy salsa and it became a firm favourite with my missus and I.

When I started doing the 5:2 thing, I typed in the ingredients into MFP and was stupidly excited to see its calorie count was only 372 calories for one burger and thus I could eat it on fast days!!!!
I'm sure you could replace the granary bap with something else to get the calorie count further down.

Ingredients (per person)

One large granary bap (142 calories)
Half a roasted red pepper (22 calories)
One Portobello mushroom (16)
40g Halloumi cheese
A good handful of watercress, spinach and rocket salad (16)
Olive oil spray (fry light or similar)
Some basil
Some chillis (green/ scotch bonnets)

Take the mushroom and remove the stalk. Give each side a couple of sprays of olive oil and some salt and pepper.

Place cap down in a baking tray and place in the oven at 190C. Set timer for ten mins

For the salsa : Take the red pepper out of the jar and drain the liquid back onto the jar. chop the pepper and add in basil (chopped) and some pepper. I chuck in some green chilis and a couple of shards of scotch bonnets for that real kick.

After ten minutes timer goes off add the Halloumi to the tray (give the tray a quick squirt of olive oil spray where you place the halloumi. Put it back in the oven for five mins. After five mins turn the halloumiover and cook for a further five mins

Cut the bap, pile on the salad, add the portobello mushroom, then the grilled halloumi and top with the salsa.

One burger will more than fill you up

Pancake day is fast approaching - but did you know you could make an excellent pancake with just flour and water?

These will cost you approx 1p each - as against 9-10p for those using traditional ingredients - and they taste just as good:

www.nobreadisanisland.blogspot.co.uk/2012/02/pancakes-using-just-flour-and-water.html

Around 70 calories per pancake - I haven't counted the calories in a traditional pancake, but it's got to be more!

Also flagging up the Hairy Dieters book which gives calories per protion for all the recipes. Lots in there for under 300 calories.

Yesterday, as a change from my usual curry or chilli, I made pasta and veg sauce for my fast day - total calories, less than 300!

nobreadisanisland.blogspot.co.uk/2013/01/52-diet-homemade-pasta-and-ragu-sauce.html

It doesn't have to be homemade pasta, of course. 40g of dried pasta comes to about the same as mine - 140 cals.

CHILLI EGGS (slightly adapted from Delia's Complete Cookery Course)

Serves 2
(though on a non-fasting day I would share this with 3 DCs, padding it out with couscous or rice)

4 large eggs
10 sprays Frylight olive oil (she has 3 tbsp olive oil !)
1 large onion, chopped
1 green pepper, chopped
2 cloves garlic, crushed
1/2 tsp hot chilli powder
1/2 tsp ground cumin
1 tsp chopped fresh basil (or pinch dried oregano)
Tabasco to taste
400g can chopped tomatoes
s + p

Fry onion, pepper + garlic in oil spray until softened;
Add chilli, cumin, basil (oregano) + Tabasco;
Mix thoroughly then add chopped tomatoes;
Turn up the heat and let it cook, uncovered, for about 10 min until tomatoes have reduced to a thick pulp, then season;
Carefully break eggs into pan on top of mixture;
Cover and simmer for about 10-15 mins until eggs cooked to your liking (we like them not quite hard-boiled).

Original recipe has 110g cheddar grated over the eggs, which makes it very delicious, but not very fast-friendly!

Total calories (using MFP) = 542-ish, so just over 270 calories per adult portion, and it's pretty filling - though you'd probably want a huge salad or roasted veg or something with it.

Here?s my Broccoli and Leek Bake recipe. I?ve written this so even people with limited cooking skills can do it so apologies if it reads a bit Janet and John! You can adjust the quanities as you please, just remember to adjust the calorie count if you do.

Serves 2, 250 kcal per portion

Ingredients:

1 leek, washed and chopped (I?ve assumed this weighs 90g for calorie counting purposes)
All the florets from a whole head of broccoli (I?ve assumed this weighs 200g for calorie counting purposes)
100g potato, very thinly sliced (I find charlotte potatoes good, but any will do, exact quantity will vary depending on the size of the dish you use and how thinly you manage to slice it)
Half pint of milk (I?ve assumed semi-skim for calorie counting purposes)
15g Cornflour
Vegetable stock cube (I?ve assumed oxo for calorie counting purposes, but any will do)
25g extra mature cheddar cheese, grated (any cheddar will do, I just find the extra mature or vintage cheddar gives you a more cheesy flavour so don?t have to spend to many calories on it)

Note: I usually keep the broccoli stalk as I think it tastes good chopped up and chucked in a chilli or a curry

Method:

1. Pre-heat oven to around gas mark 6 or 7
2. Boil or steam the broccoli for 5 minutes and arrange in a baking dish
3. Fry off the leeks (if you have a good quality frying pan you should be able to dry fry, or fry in just a dash of water, otherwise, use a few sprays of oil. If you don?t have an oil spray pump then add a tiny bit of oil to the pan and wipe it around the pan with kitchen towel before heating which should leave you less than a gram of oil in the pan. If using oil, please remember to add it to the calorie count) and arrange on top of the broccoli florets.
4. If you haven?t already sliced the potato, do that now before making up the cheese sauce.
5. Pour most of the milk into a saucepan leaving enough in the measuring just to dissolve the cornflour and stock cube. Add a sprinkle of the cheese to the measuring jug mixture.
6. Heat the milk in the pan stirring gently. Do not allow the milk to boil. As the milk reaches simmering point pour the hot milk quickly back into the measuring jug which has the cold milk mixture and stir vigorously.
7. Pour the mixture straight back into the saucepan and continue to heat it while stirring gently with a wooden spoon until the mixture thickens. Don?t be tempted to walk away from the pan at this point, but continue gently stirring to avoid lumps.
8. Once the mixture has thickened, pour almost all of it over the broccoli and leek.
9. Arrange a thin layer of potato on top of this and pour the remaining cheese sauce over the potatoes.
10. Sprinkle the remaining cheese on the top and put in the oven.
11. Cook until all the vegetables are soft (testing with a knife if necessary) and the cheese is lightly brown and bubbly. I?m not quite sure how long that takes but I usually check it after 20 minutes or so. Sometimes it needs longer.

Note: You can skip steps 2 and 3 if you?d prefer and put the ingredients in the dish raw, but this will significantly add to the cooking time.

bookmarking

Roasted carrot , cardamom and orange spiced soup
this recipe taken from this recipe in the Guardian but made 5:2 friendly

Should make 4 portions at 507 the whole recipe and 127 a portion.

Ingredients
8 medium Carrots
Olive Oil Spray 2 /3sprays
1 Orange
1 Onion
1 leek
Garlic 3 clove
Harissa 1 dessert spoon (or less to taste) and/or half a teaspoon of smoked paprika (mild or hot to taste)
Sun Dried Tomato Paste, 1 dessert spoon (or less)
6 cardamom pods split Chicken Stock Cubes, or cube (made to 1 litre)

Method

Roast carrots and onion and garlic in oven until soft and slightly charred, ( or chop and fry in spray oil .( I think the soup is nicer if the carrots are roasted)
Split the cardamom pods, remove seeds then steep seeds and pods and make into a ?tea? in small cupful of boiling water for 5-10 mins
Chop and add leek to pot with a little stock and soften (if you?ve stir fried the carrots onions and garlic just add the leeks in after they are soft). If not add roasted veg to the pot after softening leeks.
Add the harissa , paprika if using, sundried tomato paste , the cardamom ?tea? (husks removed but seeds left in) and the chicken stock .
Zest the orange and add the zest to the pot.
Cook until all veg are soft,
Juice the orange and add this juice to the soup along with S&P to taste.
Liquidise the soup .. Add more water if it seems too thick

Obviously (left this out , you can use vegetable stock instead .. DUH! sorry)