Читать книгу The Complete 2-Day Fasting Diet: Delicious; Easy To Make; 140 New Low-Calorie Recipes From The Bestselling Author Of The 5:2 Bikini Diet - Jacqueline Whitehart, Jacqueline Whitehart - Страница 46

Nutty banana energy bars

118 calories each

Using quinoa as well as oats in these bars reduces the calorie count and adds a slight nutty taste.

Makes 16 bars Preparation time: 20 minutes Cook time: 50 minutes

Vegetarian

light oil spray (3 cals)

50g (¼ cup) quinoa, well rinsed (154 cals)

170g (2 cups) porridge (rolled) oats (605 cals)

1 tsp ground cinnamon

1 tsp baking powder (7 cals)

1 tbsp desiccated (dry unsweetened) coconut (49 cals)

pinch of salt

50g (⅓ cup) dried cranberries (162 cals)

30g (¼ cup) pecans, chopped (207 cals)

3 medium very ripe bananas, mashed (356 cals)

1 large egg, beaten (91 cals)

50g (4 tbsp) maple syrup (131 cals)

1 tbsp sunflower oil (99 cals)

2 tsp vanilla extract (24 cals)

• Line a 25 × 25cm (10 × 10in) baking tray (cookie sheet) with two pieces of baking parchment, forming a cross shape so that all the sides are covered and spray with light oil spray.

• Place the quinoa and 125ml (½ cup) water in a small saucepan and bring to the boil. Reduce the heat and simmer gently for 12–15 minutes or until the liquid is just absorbed. Remove from the heat and rest, covered, for 5 minutes. Transfer to a bowl and fluff with a fork. Leave to cool completely.

• Preheat the oven to 160°C/140°C fan/325°F/Gas mark 3.

• Place the oats, cinnamon, baking powder, desiccated (dry unsweetened) coconut and salt in a large bowl and mix thoroughly. Then mix in the dried cranberries and chopped pecans.

• Add the mashed bananas, beaten egg, maple syrup, oil and vanilla to the quinoa and stir until just combined. Add the banana mixture to the oat mixture and loosely mix.

• Press the batter into the prepared baking tray and bake in the oven for 35–40 minutes. Leave to cool completely in the tray.

• When cool, lift out using the baking parchment and transfer to a chopping board. Cut into 16 bars. Wrap individually in clingfilm (plastic wrap) and store in the refrigerator for up to a week. Alternatively, store in an airtight container in the freezer for up to three months.

Fruity bran loaf

156 calories (per slice)

This tasty fruit loaf is full of goodness and a favourite with kids and adults alike. It will keep for up to a week in an airtight tin and freezes well.

Makes 10 slices Preparation time: 5 minutes, plus standing Cook time: 35–40 minutes

Very easy, freezer-friendly

100g (1½ cups) All-Bran (or similar, but not bran flakes) (270 cals)

90g (½ cup) caster (superfine) sugar (355 cals)

100g (½ cup) sultanas (golden raisins) (275 cals)

50g (¼ cup) dried apricots, chopped (94 cals)

50g (1¾oz) dried figs, chopped (114 cals)

50g (1¾oz) dates, chopped (62 cals)

250ml (generous 1 cup) skimmed (skim) milk (80 cals)

light oil spray (3 cals)

100g (¾ cup) wholemeal self-raising (wholewheat self-rising) flour (310 cals)

• Put the All-Bran, sugar and dried fruit into a bowl and mix together well. Stir in the milk and leave to stand for 30 minutes.

• Preheat the oven to 180°C/160°C fan/350°F/Gas mark 4 and oil a loaf tin (pan) well with oil spray.

• Sift in the flour, mixing well. Pour the mixture into the prepared loaf tin (loaf pan) and bake for 35–40 minutes. Turn out of the tin immediately and leave to cool on a wire rack.

Roasted parsnip soup

139 calories

This soup is comforting with a little added zing.

Serves 4 Preparation time: 20 minutes Cook time: 35 minutes

Vegetarian, freezer-friendly

1 tbsp olive oil (99 cals)

6 medium parsnips (about 80g/3oz each), peeled and cut into large cubes (307 cals)

salt and freshly ground black pepper

1 tsp olive oil (27 cals)

1 small onion, peeled and finely chopped (22 cals)

zest of 1 lemon (2 cals)

¼ tsp vanilla extract

500ml (generous 2 cups) vegetable stock, fresh or from 1 cube (35 cals)

200ml (generous ¾ cup) skimmed (skim) milk (64 cals)

• Preheat the oven to 190°C/170°C fan/375°F/Gas mark 5.

• Pour the 1 tablespoon olive oil over the parsnips and season generously with salt and pepper. Use your hands to toss the parsnips in the oil, making sure they are well covered.

• Spread the parsnips out over a baking tray and roast in the oven for 20 minutes.

• While the parsnips are in the oven, heat the 1 teaspoon oil in a large saucepan, add the onion and fry gently for 10 minutes until softened.

• Add the lemon zest, vanilla, stock and 100ml (scant ½ cup) water, then bring to the boil.

• Add the roasted parsnips and return to the boil. Reduce the heat, put the lid on and simmer gently for a further 15 minutes.

• Transfer to a blender and blend until smooth. Return to the pan, add the milk and stir. Reheat gently and serve.

Creamy pea and mint soup

151 calories

Serves 4 Preparation time: 5 minutes Cook time: 20 minutes

Vegetarian, freezer-friendly

1 tbsp olive oil (99 cals)

8 spring onions (scallions), trimmed and roughly chopped (40 cals)

1 iceberg lettuce (400g/14oz), outer leaves removed and roughly chopped (52 cals)

400g (3½ cups) frozen peas (264 cals)

900ml (3½ cups) vegetable or chicken stock (fresh is best here) (70 cals)

8 fresh mint leaves

100g (scant ½ cup) low-fat Greek yogurt (80 cals)

freshly ground black pepper

• In a large saucepan, heat the oil over a low heat. Stir in the spring onions and lettuce for 1–2 minutes until the lettuce starts to wilt.

• Add the peas, stock and mint leaves. Bring to a gentle simmer and cook for 15 minutes or until all the vegetables are tender.

• Blend the soup until smooth. For an even smoother texture, pass the soup through a sieve after blending.

• Stir in the yogurt and bring back up to temperature before serving. Season with black pepper and serve.

Spicy sweet potato soup

125 calories

This is a very quick and easy soup.

Serves 2 Preparation time: 5 minutes Cook time: 20–25 minutes

Vegetarian, freezer-friendly

1 tsp olive oil (27 cals)

2 small sweet potatoes, peeled and roughly chopped (174 cals)

2 garlic cloves, peeled and crushed (6 cals)

1 tsp medium curry powder (7 cals)

½ tsp smoked paprika (3 cals)

1 tsp cornflour (cornstarch) (5 cals)

½ vegetable stock (bouillon) cube (17 cals)

1 tsp tomato ketchup (8 cals)

juice of 1 lemon (3 cals)

• Heat the oil in a saucepan, add the sweet potatoes and garlic and fry for 4–5 minutes. Sprinkle in the curry powder, paprika and cornflour (cornstarch) and stir-fry for 1 more minute.

• Add 2 tablespoons water and stir to form a paste (this is to stop the cornflour going lumpy) before adding 470ml (2 cups) water. Crumble in the stock (bouillon) cube and add the ketchup and lemon juice. Bring to the boil, then reduce the heat and simmer for 15–20 minutes or until the sweet potato is tender.

• Transfer to a blender and blend until smooth, then serve.

Super easy coleslaw

112 cals

Can be eaten on its own for a light lunch or as a low-calorie accompaniment to a meat or chicken dish.

Serves 1 Preparation time: 5 minutes

Vegetarian

1 tbsp low-fat yogurt (22 cals)

1 tbsp skimmed (skim) milk (5 cals)

pinch of salt

¼ white cabbage (200g/7oz), finely shredded (54 cals)

1 small apple, cored and thinly sliced (31 cals)

• Mix together the yogurt, milk and salt and set aside.

• Combine the cabbage and apple, then pour the dressing over and mix lightly.

Cheat’s Caesar salad

143 calories

Serves 1 Preparation time: 10 minutes

Quick & easy

1 (100g/3½oz) cos (Romaine) lettuce, washed and outer leaves removed (16 cals)

2 tbsp extra-light mayonnaise (24 cals)

1 tbsp low-fat yogurt (14 cals)

1 tsp white wine vinegar (1 cals)

4 anchovy fillets, drained and chopped (24 cals)

1 tsp capers (1 cal)

10g (2 tbsp) Parmesan cheese, finely grated (42 cals)

4 large black olives (21 cals)

freshly ground black pepper

• Chop the lettuce into ribbons about 1cm (½in) wide and place in a wide bowl.

• In a small bowl, mix together the mayonnaise, yogurt, vinegar, anchovies and capers.

• Stir the mayonnaise mixture gently into the lettuce and transfer to a serving bowl.

• Place the olives on the top and sprinkle with the Parmesan and black pepper.

Celeriac remoulade with smoked trout

164 calories

Think of this as a tangy celeriac coleslaw.

Serves 1 Preparation time: 15 minutes

¼ small celeriac, about 150g (5oz) peeled weight (27 cals)

50g (1¾oz) rocket (arugula) (13 cals)

2 tbsp extra-light mayonnaise (24 cals)

1 tbsp capers, chopped (2 cals)

juice ½ lemon (2 cals)

1 gherkin or 2 cornichons, chopped (4 cals)

salt and freshly ground black pepper

60g (2¼oz) smoked trout, cut into large slices (92 cals)

lemon wedge, to serve

• Peel the celeriac and coarsely grate. Combine the grated celeriac with the rocket (arugula).

• In a small bowl, mix together the mayonnaise, capers, lemon juice and chopped gherkin. Season with salt and pepper.

• Pour the dressing over the celeriac and mix until the celeriac and rocket are both covered.

• Arrange the smoked trout over the top and serve with a lemon wedge.

Japanese-style sake prawn salad

140 calories

A very healthy Japanese-style salad, it can be made with either fresh or frozen prawns.

Serves 2 Preparation time: 4 minutes Cook time: 5–8 minutes

Quick & easy

2 tbsp sake (38 cals)

pinch of salt

juice of 1 lime (3 cals)

½ tsp wasabi powder

2 tsp olive oil (54 cals)

1 garlic clove, peeled and crushed (3 cals)

2 spring onions (scallions), trimmed and sliced (9 cals)

200g (7oz) raw king prawns (king or jumbo shrimp), fresh or frozen, peeled and deveined (152 cals)

150g (5oz) bagged young leaf salad, to serve (21 cals)

• In a small bowl, mix together 2 tablespoons water, the sake, salt, lime juice and wasabi powder.

• Heat the oil in a wide frying pan (skillet) over a high heat. When hot, add the garlic and spring onions (scallions) and fry lightly for 1–2 minutes. Tip in the prawns (shrimp) and cook for about 2 minutes (fresh) or 4 minutes (frozen), until they just start to turn pink.

• Tip in the sake mixture and bring up to a vigorous simmer. Cook for 2 minutes, stirring occasionally.

• When the prawns are cooked, serve on a bed of the salad with a little of the sauce from the pan drizzled over.

Garlicky king prawns

134 calories

This has to be one of my favourite quick suppers ever! Fresh raw prawns are used for this dish. If you want to use frozen prawns, defrost on a paper towel for two hours before use.

Serves 2 Preparation time: 5 minutes Cook time: 4 minutes

Quick & easy

200g (7oz) raw king prawns (king or jumbo shrimp), peeled and deveined (152 cals)

salt and freshly ground black pepper

1 tsp olive oil (27 cals)

3 garlic cloves, peeled and crushed (9 cals)

10g (2 tsp) butter (74 cals)

small handful of flat-leaf (Italian) parsley (10g/¹⁄_³oz), chopped (3 cals)

juice of ½ lemon (2 cals)

• Dry the prawns (shrimp) by patting them with kitchen paper (paper towels) all over, then season with salt and pepper.

• Heat the oil in a wide frying pan (skillet) over a high heat. When the oil is very hot, add the prawns and stir-fry for 2 minutes. Add the garlic and fry for 1 more minute. Reduce the heat and stir in the butter. Cook for 1 more minute, or until the prawns are cooked through.

• Turn off the heat and stir in the parsley and lemon juice. Serve immediately.

Saffron ‘rice’ cauliflower

61 calories

As we all know, one of the big difficulties when dieting is to find filling, carb-like plate fillers that don’t have too many calories. A rice alternative made with finely chopped cauliflower is one of my easy swaps for a fast day. This spicy dish goes superbly well with any of the curries in this book and really hits the spot.

If you want a simpler alternative, try putting the chopped cauliflower in a microwaveable dish. Add 2 tablespoons water, salt and pepper and cover, then microwave on high for 6 minutes.

Serves 2 Preparation time: 5 minutes Cook time: 15 minutes

Vegetarian

½ small cauliflower (200g/7oz), cut into small florets (68 cals)

1 tsp sunflower oil (27 cals)

½ onion, peeled and finely chopped (27 cals)

1 cardamom pod

½ tsp turmeric

2 saffron strands

salt and freshly ground black pepper

• Put the cauliflower florets into a food processor and blitz until the cauliflower becomes small grains.

• Heat the oil in a wide lidded pan over a medium heat. Add the onion and fry for 5 minutes until tender and turning crisp at the edges.

• Break the cardamom pod open by pressing firmly with the flat side of a knife.

• Reduce the heat and add the cardamom, turmeric, saffron and salt and pepper to the pan, then stir in. Add the cauliflower and stir until coated in the onion and spice mixture.

• Add 3 tablespoons water, put the lid on and cook for 6–8 minutes until the cauliflower is tender.

Oven-baked vegetable fritters

149 calories

Serves 2 Preparation time: 5 minutes Cook time: 1 hour

Vegetarian

2 small sweet potatoes, about 200g (7oz) in total (174 cals)

½ red onion, peeled and finely diced (27 cals)

½ green (bell) pepper, deseeded and finely diced (12 cals)

1 tsp olive oil (27 cals)

1 tsp cornflour (cornstarch), dissolved in a little cold water (18 cals)

1 spring onion (scallion), cut into fine rings (5 cals)

150g (scant 1 cup) cooked sweetcorn (drained weight) (34 cals)

salt and freshly ground black pepper

salad and lemon wedges, to serve

• Preheat the oven to 200°C/180°C fan/400°F/Gas mark 6 and line a baking tray with baking parchment or a silicone sheet.

• Prick the sweet potatoes all over with a fork and bake in the oven for 30–45 minutes, depending on size.

• Place the onion, pepper and oil in a small microwaveable bowl and cover with clingfilm (plastic wrap). Cook on high in the microwave for 2 minutes, then rest, covered, for a further 2 minutes.

• Cut the cooked sweet potato in half and squeeze the cooked sweet potato flesh out into a bowl. Stir in the cornflour (cornstarch). Add the cooked onion and pepper, spring onion (scallion) and sweetcorn, then season generously with salt and pepper and mix thoroughly.

• Using your hands, form the potato mixture into 4 balls, then place on the lined baking tray and press down gently with the palm of your hand to make a patty.

• Bake in the oven for about 15 minutes until just starting to brown on top.

• Serve with green salad and a wedge of lemon on the side.