Posts Tagged ‘fast diet’

Hot & sour fish soup

This is a quick and very low-calorie but very tasty soup. Buy some really fresh fish – we used hake. Hot & Sour Fish Soup – Serves 2

  • 2tbsp grated ginger
  • 1 dried red chilli (or use a small tsp of chilli flakes)
  • 2 scallions, thinly sliced
  • 1 stem lemongrass, lightly bashed
  • 700ml chicken or fish stock
  • 3 tbsp soy sauce
  • 2 tbsp rice vinegar
  • 400g skinless white fish fillets, cut into big chunks
  • 2 handfuls baby spinach
  • 2 tsp fish sauce
  • cooked noodles

Put the ginger, chilli, scallions, lemongrass and stock in a saucepan and bring to a simmer. Cook for 5 minutes, then add the soy sauce, vinegar and fish, and simmer for a couple of minutes. Stir in the spinach and season with the fish sauce. Adjust the vinegar and soy sauce to your own taste. Put the cooked noodles into soup bowls, discard the lemongrass and dried chilli from the soup, then pour over the noodles and serve. (Original recipe by Lulu Grimes and Janine Ratcliffe in BBC Olive February 2015.)

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Another on a light theme: in calories again not flavour.

Cauliflower & Potato Curry – to serve 4

  • 2 tbsp vegetable oil
  • 1 large onion, chopped
  • large piece ginger, grated
  • 3 garlic cloves, finely chopped
  • ½ tsp turmeric
  • 1 tsp ground cumin
  • 1 tsp curry powder
  • tin chopped tomatoes, drained
  • ½ tsp sugar
  • 1 cauliflower, cut into florets
  • 2 potatoes, cut into chunks
  • 1 green chilli, halved lengthways
  • squeeze of lemon juice
  • handful coriander, roughly chopped, to serve
  • natural yogurt to serve

Heat the oil in a saucepan and cook the onion for about 10 minutes or until soft. Add the ginger, garlic, turmeric, cumin, and curry powder and cook for a further minute. Stir in the tomatoes and sugar. Add the cauliflower, potatoes, and split chilli along with some salt and pepper. Cover and cook gently for about half an hour or more, stirring occasionally until the vegetables are tender. You can add a drop of water if you need to but this is a dry curry.

When the vegetables are soft, add a squeeze of lemon juice and scatter with coriander. Serve with natural yogurt.

(Original recipe from BBC Good Food)

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Super-healthy mid-week meal that also fills you up.

Fish Chowder – to serve 4

  • 2 tbsp olive oil
  • 1 large potato, peeled and cut into big chunks
  • 1 medium onion, chopped
  • 1 fat garlic clove, finely chopped
  • 2 x 400 tins chopped tomatoes
  • 2 tbsp tomato purée
  • ½ tsp dried thyme
  • splash of soy sauce
  • 410g tin cannellini beans, drained and rinsed
  • 500g plump white fish fillets, in big chunks
  • a handful of parsley, chopped

Heat the oil in a large frying pan. Dry the potatoes in kitchen paper and tip into the hot oil. Cook them covered over a medium to high heat for 5 minutes, stirring occasionally, until the potatoes are golden. Add the onion and garlic and cook for another few minutes on a fairly high heat until the onion has browned.

Stir in the tomatoes, the tomato purée, thyme and soy sauce, and let it bubble for couple of minutes. Stir in the beans and some seasoning, then sit the fish on top, pushing it down into the sauce. Don’t stir it though or the fish will break up. Cover and simmer for 4 minutes, or until the fish is cooked. Serve sprinkled with the parsley.

Wine Suggestion: Try an Albariño from Rías Baixus in Spain which should have plenty of acidity and flavour. This is a very trendy wine at the moment, and subsequently not cheap, but they are interesting wines and usually worth the bit extra.

(Original recipe from BBC Good Food)

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This is one of our hearty dinners from the 5:2 diet we are on and it was very welcome this evening after getting in from the rain and cold. Full of flavour and filling despite the low calories!

Chicken, Red Onion and Mushroom Stew with Sherry and Butterbeans, serves 4

  • 6 Chicken thighs, skinned and boned then quartered
  • 1 tbsp smoked paprika
  • 1 garlic clove, chopped
  • 2 red onions, cut into thick wedges
  • 200g chestnut mushrooms, thickly sliced
  • 100ml dry sherry
  • 400ml chicken stock
  • 400g tin chopped tomatoes
  • 400g tin butterbeans, drained and rinsed
  • small bunch parsley, chopped

Heat a little olive oil to a medium-high heat in a pan and add the chicken, browning until golden on all sides.

Add the paprika, garlic onions and mushrooms and cook until the onions and mushrooms have softened. This should take about 5 minutes.

Add the sherry and scrape the bottom of the pan for a second to deglaze, then add the chicken stock, tomatoes and butterbeans.

Bring to a boil then turn down and simmer for 15 minutes.

Serve with the parsley sprinkled over the top and some crusty bread if you like.

Wine suggestion: If you feel like a glass with this we’d suggest trying a red from Navarra, an under-rated region in Spain. The balance of juiciness and structure would work with the simple, smokey and rustic flavours of the dish.

(Original recipe from BBC Good Food)

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The combination of flavours and textures made this a delicious Wednesday night feast. It’s also really healthy and low in calories (305 to be exact, so you can even squeeze it in if you’re on the 5:2 diet). You could use haddock or cod but whiting is much cheaper and tastes just as good.

Zesty Whiting with Crushed Potatoes & Peas – to serve 4

  • 600g potatoes, peeled and cut into chunks – we used Nicola which gave an interesting texture but floury mashing ones would be good too
  • 140g frozen peas
  • extra virgin olive oil
  • juice and zest of ½ a lemon
  • 1 tbsp capers
  • 2 tbsp snipped chives
  • 4 fillets of chunky white fish (about 120g each)
  • 2 tbsp flour

Boil the potatoes until tender, adding the peas for the final minute of cooking. Drain and roughly crush together, adding lots of salt and pepper and about a tablespoon of the oil.

To make the dressing mix 1 tbsp of the oil with the lemon juice and zest, the capers, the chives and some seasoning.

Dust the fish in the flour, tapping off any excess, and season. Heat a small splash of oil in non-stick frying pan and fry the fish for a couple of minutes on each side, or until cooked, then add the dressing to the pan to warm through.

Serve with some steamed broccoli if you like.

Wine Suggestion: Picpoul de Pinet from the Languedoc is good value and has a nice, refreshing zesty flavour that is a great match for fish. Despite coming from a warm area, this wine maintains good acidity and minerality and is well worth seeking out.

(Original recipe from BBC Good Food)

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