As it's the New Year, we are trying out the fast diet. The basic premise is that you eat what you want (within reason) on five out of seven days, then for the other two you limit yourself to either 500 kcals (if you're a woman) or 600 kcals (for a man). Here are some recipes that are all within the calorie allowance for the day. We have found them from varying places on the web, and will cite their origin. Enjoy! And happy fasting!
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Beetroot Risotto with Goats Cheese
(serves 2 - 349 kcals per portion)
This recipe was one that featured on a Sainsbury's recipe card. I was initially skeptical, but as we both like beetroot, we thought we would give it a go. If you can get past the VERY pink colour of the risotto, it was really tasty, and also really filling. Give it a go!
Ingredients
600
litres hot vegetable stock
|
1
tspb olive oil Sainsbury’s
|
1
onion, finely chopped
|
150
grams fresh beetroot (grated)
|
Fresh
thyme (1/4 packet)
|
125
grams Arborio risotto rice
|
50
grams goats cheese
|
Method
- Put the stock in a small saucepan over a low heat to keep it hot. In a large saucepan, heat the oil, then add the onion and fry for 5 minutes. Stir in half of the grated beetroot, along with the chopped thyme and risotto rice.
- Cook over a low to medium heat for a further 2 minutes, then start adding the hot stock, a ladleful at a time, making sure the liquid is absorbed before adding more – this will take about 20-25 minutes. Test a few grains of rice – it should be firm, but cooked through.
- Whiz the remaining beetroot until you have a smooth purée, then stir into the risotto with the last ladleful of stock, cooking until the liquid is almost all absorbed and the risotto is a creamy consistency.
- Stir in half the goats’ cheese until it melts into the risotto, then stir in most of the rocket. Spoon onto plates, scatter with the remaining goats’ cheese and garnish with the thyme sprigs and the remaining rocket leaves.
Saucy Chicken and Vegetables
(serves 2 - 428.5 kcals per portion)
When we made this, it didn't look like the BBC's representation of it, however, it is from the BBC Good Food Website. It was really filling, so much so we actually struggled to finish it all. Tasty, homely and warm. A good meal for a cold and wet day.
Ingredients
2
chicken thighs (with skin)
|
200
grams new potatoes (sliced)
|
100
g chestnut mushrooms (sliced)
|
Sainsbury’s
– Tender Green Medley
|
Sainsbury’s
– Carrot, Broccoli, Baby corn and Sugar snap Peas
|
500
ml chicken stock (Knorr stock pot)
|
3
tbsp (heaped) crème fraiche – 50% less fat
|
Bag
of spinach
|
Method
- Fry the chicken in the ½ table spoon of oil in a wide pan for 5 minutes on each side. Throw in the potatoes and stir to coat. Pour over the chicken stock, cover and simmer for 10 minutes until the potatoes are almost cooked through.
- Remove the lid and turn the heat to high. Boil the stock down until it just coats the bottom of the pan. Scatter the vegetables into the pan, cover again and cook the veg for about 3 minutes.
- Stir in the crème fraiche to make a creamy sauce, season with pepper and salt, if you want, then add the tarragon. Serve straight from the pan.
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Mediterranean Vegetable and Sausage
Tray bake
(serves 2 - 421 kcals per portion)
Sausage tray bake is a meal that we like on non fasting days, but on those days we usually use a lot more oil, some tomato paste and serve it with crunchy bread to jazz it up a bit. However, saying that, after a day of eating nothing (or barely) this tastes and smells amazing. Enjoy.
Ingredients
½ Large Aubergine (approx. 150g)
|
Red onion (100g – roughly 2
small)
|
Courgette (200g)
|
2 yellow peppers (100 grams)
|
Cherry tomatoes (200 grams)
|
4 Sainsbury’s Sicilian
Sausages
|
1 tbsp Olive Oil
|
1 ½ cloves of garlic
|
A few sprigs of rosemary
|
Method
- Heat the oven to 200. Put the sausages into a large roasting tin and let them begin to cook for 5 minutes.
- Add the onions, garlic, courgettes, aubergine and peppers to the roasting tin. Scatter the tray with the rosemary over the rosemary and drizzle with oil. Roast in the oven for 25 minutes, being careful to check your vegetables do not catch.
- Turn sausages and vegetables a few times whilst they are cooking.
- With five minutes remaining add the cherry tomatoes to the roasting tin and cook for a further 5 more minutes, until everything is nice and cooked.
Sausages with Creamy Lentils
Serves 2 - 553.5 kcals per portion
This was one of the first fast meals we had, and we found it
on the BBC Good Food Website, but what we would say is that it is very high in
calories, and is actually remarkably filling. What I would say is that if you
can not go all day without eating, then take out the sausages and have a light
lunch. Without the sausages this recipe is only 290 kcals, meaning you can substitute
the sausages for a bit more bacon, or even a little bit of crusty bread. It’s
definitely worth trying, because it’s tasty, but bear these little tricks in
mind if you get too hungry during the day.
Ingredients
4 Sainsbury’s Sicilian sausages
|
1 onion
|
2 carrots
|
1 celery stick
|
1 tbsp olive oil
|
1 rasher of streaky bacon, chopped
|
2 fresh thyme sprigs or a pinch if dried
|
200ml hot vegetable stock (a cube is fine)
|
410g can green lentils
|
2 tbsp low fat crème fraiche
|
Method
- Preheat the grill and grill the sausages for 15-20 minutes, turning occasionally, until they are evenly browned and cooked through.
- Meanwhile, chop the onion, carrots and celery into small pieces.
- Heat the oil in a medium pan and fry the bacon for two minutes, then stir in the chopped vegetables and thyme.
- Cook over a medium heat for eight minutes, stirring occasionally, until the vegetables have softened and are beginning to brown.
- Pour in the stock and simmer for 8 minutes until the carrots are tender.
- Drain the lentils, then stir into the vegetables.
- Heat through for a couple of minutes, then season and stir in the créme fraiche.
- Serve with the grilled sausages and enjoy.
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