Fasting Day FD recipe ideas LUNCH and DINNER
Foamroller
Posts: 1,041 Member
Fellow 5:2'ers!
This is the LUNCH and DINNER thread.
If you have a snack or other idea, please go here:
http://community.myfitnesspal.com/en/discussion/10003948/fasting-day-fd-recipe-ideas-snacks-and-other
We all have our quirks and tastes concerning foods. Staying within the 500-600 kcal limit on fast days can be hard. If you have a recipe you think others maybe would enjoy too, please feel free to post it here.
To make the recipe suggestions easy for anyone to follow or adjust, I suggest posting a complete recipe including the following:
- Total kcal count
- kcal count /serving
- preparation instructions
- a complete list of ingredients with amount including kcal number for EACH ingredient...OR
- a picture of the ingredients list (take a screenshot of the recipe you made in MFP)
- a picture of your lovely recipe if possible.
It might seem over the board to ask for complete ingredients list. But people have allergies or dislikes or whatever reason for not wanting to include an ingredient. It's much easier to adjust and change a recipe when you have a list of the ingredients with kcal number.
If you're running out of ideas on what to eat on FD, join Pinterest. Search for 5:2 and you will get recipes until your heads spin. I'm on there as Foamroller, if someone wants to add me there too for even easier recipe share.
Bon appetit:)
This is the LUNCH and DINNER thread.
If you have a snack or other idea, please go here:
http://community.myfitnesspal.com/en/discussion/10003948/fasting-day-fd-recipe-ideas-snacks-and-other
We all have our quirks and tastes concerning foods. Staying within the 500-600 kcal limit on fast days can be hard. If you have a recipe you think others maybe would enjoy too, please feel free to post it here.
To make the recipe suggestions easy for anyone to follow or adjust, I suggest posting a complete recipe including the following:
- Total kcal count
- kcal count /serving
- preparation instructions
- a complete list of ingredients with amount including kcal number for EACH ingredient...OR
- a picture of the ingredients list (take a screenshot of the recipe you made in MFP)
- a picture of your lovely recipe if possible.
It might seem over the board to ask for complete ingredients list. But people have allergies or dislikes or whatever reason for not wanting to include an ingredient. It's much easier to adjust and change a recipe when you have a list of the ingredients with kcal number.
If you're running out of ideas on what to eat on FD, join Pinterest. Search for 5:2 and you will get recipes until your heads spin. I'm on there as Foamroller, if someone wants to add me there too for even easier recipe share.
Bon appetit:)
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Replies
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This is what we had for dinner last night.
Pizza!
(I shop at Aldi's so a lot of this is their brand)
Fit and Active flatbread 90 calories
1/4 cup great value pizza sauce 30 calories
1/2 Fit and Active sweet italian sausage 90 calories
1/4 cup Fit and Active Mexican Blend Cheese 90 calories
.15 cup red onion 10 calories
.15 large green bell pepper 5 calories
.15 cup spinach 2 calories
317 calories total | 25 g carbs | 28 g protein | 10 g fiber | 15 g fat
We're kind of stuck on snacks. Outside of just fruits and veggies that is0 -
MIRACLE NOODLES can replace pasta
Well, it's not the same. But for those who crave pasta, but can't eat it on FD or are gluten intolerant, like me Miracle noodles is the answer! It has about 7 kcal/100 g and 3 g fiber too:D
I just tried 114 g shirataki noodles with kimchi and a soup base: 130 kcal.
Shirataki noodles is roughly 97% water and 3 % fiber.
Tomorrow I'm gonna try the spinach miracle noodles I bought from iHerb with a lovely carbonara sauce!
Here's an old thread about it: "Let's talk about shirataki noodles"
http://community.myfitnesspal.com/en/discussion/536767
And here's a couple of links if you're interested:
http://skinnywithfiber.org/shirataki-noodles-with-zero-calories-awesome-or-not/
http://www.naturalnews.com/review_400032_miracle_noodle_glucomannan_konjac.html0 -
Books that I find good on FDs are the Hairy Dieters cook book, and Gok's Wok. All the recipes are calorie counted and very easy.
Last night I made steamed pork dumplings - lean minced pork mixed with ginger, garlic, spring onion and soy sauce. Roll into small balls, wrap in the green part of Chinese cabbage leaves, and steam. Around 40 cals per piece.2 -
Every time someone mentions dumplings or won-tons I get the shakes...yum! Are you using wraps or doing them straight up in the cabbage leaves? I need to try that.melaniecheeks wrote: »Books that I find good on FDs are the Hairy Dieters cook book, and Gok's Wok. All the recipes are calorie counted and very easy.
Last night I made steamed pork dumplings - lean minced pork mixed with ginger, garlic, spring onion and soy sauce. Roll into small balls, wrap in the green part of Chinese cabbage leaves, and steam. Around 40 cals per piece.
I was steaming my potstickers (in wraps) in the beginning, but I've gotten my technique down when doing it in a skillet so that it only adds ~2 cal per. I usually do 48 at a time (the # of wraps in a pack), so for each 16 (x3=48) I use just 1 tsp of peanut oil on low heat. I keep moving/shaking the skillet, sort of like popcorn the old way...I don't let them sit for more than 30 seconds or they will stick and burn. Once they are nice and brown on the bottom (about 5 minutes) I add 1/3 cup of fat free chicken broth (water would be ok too), put a lid on them and let them steam until the broth is gone, but still while shaking the skillet. There's always a little oil left in the end...I just wipe the pan and start again for the next 16. I love the added crunch.
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Now I want potstickers too! ...think I have some wrappers in the freezer. Great tips melanie and orlcam:)0
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melaniecheeks wrote: »Books that I find good on FDs are the Hairy Dieters cook book, and Gok's Wok. All the recipes are calorie counted and very easy.
Last night I made steamed pork dumplings - lean minced pork mixed with ginger, garlic, spring onion and soy sauce. Roll into small balls, wrap in the green part of Chinese cabbage leaves, and steam. Around 40 cals per piece.
YUMMMMMMMMMmmmmmmmm0 -
Just the cabbage leaves, no other wrappings. They worked well, and were even nice cold for next days lunch. I may experiment with other lettuce and cabbage type leaves.0
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Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @orlcam
August 22, 2014 3:19 AM
Thought I'd start a thread dedicated to good (tasting) eats. Specifically, recipes and suggestions that you can use to make your fasting days not just bearable but down right enjoyable. Anyone can contribute, if you have something to share like a recipe feel free (please). We can bat ideas back and forth and let each other know how their creations fared in our kitchens.
Everything doesn't have to be restaurant quality (although I've eaten some pretty bad stuff at many eateries). If you're going to take out some calories (namely fats/oils, wheat and sugars) then the taste and/or feel is going to change. What I strive for when coming up with a low(er) calorie dish is to balance that out by supplementing/changing the ingredients and rations to keep each bite full of flavor. Some cuisines lend themselves to these alterations better than others; mostly those with strong flavor profiles like Indian/Thai (think curries) and Mexican/South Western (think chilies and peppers).
Many of us have stocked up on some of the low-cal staples already, but here's one thing that you can probably do immediately (or with a 15 minute walk through your local market):
Fajitas or tacos: corn taco shells in the box (like taco bell and old el'paso brands) are just 50 calories a piece, if you can find the thin corn tortillas that'll drop the cals to 40 per (my local Walmart had them). Forget the beef, go with about a 1/4 to 1/2 lb of chicken breast, shrimp, or even fish (what you never had a fish taco?)...talapia is good. Get a can of Pam butter spray(it really cuts your oil/butter usage back), spray a skillet and saute your protein along with some onions...I cook them until they caramelize. Use a half pack (or make your own with no sugar) of taco or fajita seasoning, add it with a little water or 99% fat free chicken broth. Old El' Paso taco seasoning is 90 cals for a whole pack (one of the lowest). Reduce and spoon it on toasted tortillas or tacos. Add salsa, some skim or 2% cheddar cheese, lettuce, light sour cream and some avocado, also maybe some black beans. Depending on what you use and how you proportion it you should be able to eat 3 or 4 of these bad boys while keeping the meal under 500 calories.
Don't worry, on future recipes I'll be more specific and give portion sizes, the brands I used, calorie counts and possible ingredient alternatives. I just wanted everyone to see that you can easily take an everyday recipe and manipulate it into something that's low in calories while still providing satisfaction (tummy fullness) and flavor.
Things you're going to need to cook low-cal (in my opinion):- Pam Spray (I have both the olive-oil and butter), 7 to 9 cals for a 1 second spray
- I can't believe it's not butter Lite (less than half the cals of butter), but I use butter too
- No Fat Greek Yogurt
- Mushrooms/Eggplant/Lentils/Beans (anything you like that can partially substitute beef/chicken)
- Pure Stevia (this may be too radical for some, but I've made my peace with it)
Switches/swaps you'll need to make (just for cooking):- from Whole Milk to 2%/1% or Skim or Almond
- from Whole Cheeses to 2% or Skim Cheeses
- from Regular Sour Cream to Light Sour Cream
- from Regular Cream Cheese to Light and/or No Fat
- from White Bread to Lo-Carb Flat Breads/Wraps or Multi-Grain Breads
- from Chicken Broth to 99% Fat Free Chicken Broth
Other helpful hints:- If the recipe is low heat and calls for butter use I Can't Believe It's Not Butter Light instead.
- In place of heavy/whipping cream you may be able to use skim/almond milk & a tbsp(or 2) of light sour cream.
- For a graham cracker crust, cut the crackers down and use Multi-Grain Cheerios (to taste).
- If a recipe calls for lots of eggs, use half whole eggs and the other half in egg whites (x2).
- Need lots of melted cheddar? Get Cabot light sharp cheddar, melt it, and mix in light sour cream or non fat yogurt.
- For ground beef (not burgers) you need to cook it well, drain and rinse with hot water (gets a big calorie reduction).
If you feel you have to have a certain flavor in your recipe then use the ingredient, just use less of it, and if there's another option that has that same flavor, but stronger, then use it instead. One example would be in a sauce (like BBQ) that might use honey or brown sugar...both have that sweet earthy smell to them. Well raw molasses (in my opinion) is even stronger, and since they all carry the same number of calories (roughly) I would use as little molasses as possible to bring that flavor through and add Stevia to compensate. BUT...if a recipe just can't be morphed into an edible low-cal dish, remember, you can just hold out for 36 hours and enjoy it tomorrow.
Hope this helps someone...recipes to follow.0 -
Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @orlcam
August 22, 2014 4:55 AM
Here's an easy one:
Flatbread Pizza (1 serving, 441 calories)- 1 flatbread, Flatout Garden Spinach (130 cal)
- 2 one second sprays, Pam Cooking Spray - Olive Oil (14 cal)
- 1/2 cup, Ragu Pizza Sauce Homemade Style (60 cal)
- 12 slices, Hormel Turkey Pepperoni (49 cal)
- 2 slices, Land O Frost Premium Old Fashioned Cooked Ham (30 cal)
- 1/4 cup, sliced Mushrooms - Raw (4 cal)
- 1 tbsp, Small Sliced Black Olives (13 cal)
- 1/3 cup, Best Choice Shredded Low-Moisture Part-Skim Mozzarella Cheese (107 cal)
- 1 oz, Rouses (local brand) Fat Free Feta Cheese (35 cal)
Options: Flatout has a number of different options (you can google them) including thin crust flatbreads that are made specifically for doing pizzas (120 cal) and also a light version flatbread (only 90 cal), but my local grocer only had the standard, garden spinach and italian herb (I bought 1 each of the last two). With pizza you can do anything, so you can easily reduce that calorie count by changing up the ingredients...do a Hawaiian Chicken (with pineapple), or a cheeseburger or taco pizza, etc. I actually made my own pizza sauce (with Stevia and crushed tomatoes...see below) that is about 2/3rds the calories, so that gets me 20 cal lower to start.
If you can't find the flatbreads you could try cutting open a pita (for 2 thin crust pitas) or even the low-carb wheat tortillas, but these flatbreads are thicker and better (imo) for making pizzas.
Enjoy
Homemade Pizza Sauce (makes about 3 cups, 86 calories per cup)- 1 can 28 oz, Contadina San Marzano Style Crushed With Tomato Puree (195 cal)
- 1 tsp, Morton Kosher Salt (0 cal)
- 2 tsp, Mccormick's Dry Italian Seasoning (0 cal)
- 1 tsp, Spices - Pepper, black (5 cal)
- 1/2 cup, Onion Raw Chopped (34 cal)
- 1 tbsp, Garlic - Raw (13 cal)
- 1 tbsp, Ariston Balsamic Vinegar (10 cal)
- Stevia to taste
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Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @thecarbmonster
August 22, 2014 7:12 AM
I'm pretty lazy, so here's some of my meals lately:
English Muffin Pizzas- Light English Muffin- 100 cals
- Pizza Sauce- 30 cals
- Mozzarella Cheese- ~100 cals
Easy to add pepperonis or veggies to add variety as well!
I make mine in a toaster oven. Could be done in a normal oven as well.
Toast plain muffin (both sides)
Add pizza sauce and allow to heat up under toast or broil setting
Add cheese and allow to get bubbly under broil setting0 -
Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @orlcam
August 22, 2014 3:39 PM
QUOTE @angela233Z:
I am curious - how is the Chabot light sharp cheddar? i love cheddar - but not the calories.
If I had the choice of "normal" cheddar and Cabot extra light I choose normal...I love cheddar too, I have a great baked macaroni recipe that's my boarding pass for all family events. It was also the 2nd most ordered side in my restaurant behind the curly fries (kids love them some curly fries). I'm resigned to the fact that if I want good mac-n-cheese then it will have to be on non-fasting days.
I think the cabot is actually better when melted and mixed with light sour cream, if you absolutely need a lot but don't want the calories (it is 60 cal per oz as apposed to kraft normal sharp at 120...big reduction). Warning it is hard, meaning hard to melt, cutting it into small pieces or pulsing it through your food processor helps.
Other ideas if you you are looking to bring out a sharp flavor in dishes that call for cheddar:
dill weed, fresh or dry (1/8 to 1/4 teaspoon dry is plenty to add zing)
a tbsp or 2 of stone ground/creole mustard, I prefer Zatarain's
in place of just milk use half milk and half light sour cream
bleu cheese, about 1/2 an oz per lb of cheddar (people say "hmm" but can't put their finger on it)
Don't add so much of these that they overpower the dish, but just enough to get the taste buds jumping.
Oh yeah, and liquid smoke...a dash or two can help emulate a smoked cheese flavor.0 -
Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @hteepeg
August 22, 2014 8:03 PM
These are great ideas. I am making my grocery list for tomorrow this evening and will add some of these to the list. Some of the things that I like on fast days are:
- Won ton soup (the broth is only chicken broth with a couple of drops of sesame oil and you can make the won tons with whatever filling you enjoy)
- Steak and mushroom saute. I like to saute mushrooms and add leftover sirloin or ribeye in chunks. I can eat two or three small pieces of steak with a cup of sauteed mushrooms and feel like I am having a satisfying meal. My favorite seasoning sauce is Soy Vay but I like a lot of asian flavors.
- I go to my favorite pho place and order a small chicken pho bowl. I add all my favorites except the noodles and chicken which I save for the next day. I can only get through half the broth anyway, so a good flavorful broth with bean sprouts, jalapeno, basil, and lime can really hit the spot and not even miss the noodles and chicken.
I do a lot of soups because I work in a cold office. The soup keeps me warm and full through my afternoon.
Good luck!0 -
Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @orlcam
August 22, 2014 11:01 PM
I've only been fasting 3 weeks but this is probably my favorite dish on fast days. Spicy, fragrant, curry...the trick here is to run away from the heavy cream and ghee (clarified butter). We can get by with just a little butter and Pam spray for searing the onions and chicken, but we get some of that lost creaminess back into the dish by adding light sour cream and almond milk. I use Deep South curry powder (mostly because it comes in a huge container for $7), but grab any one you think you'll like.
Chicken Tikka Masala (curry) with Mushrooms
(only 788 calories for a 2.5 lb dish, divided into 4 10 oz servings it's just 197 calories per)
Ingredients:- 1 second spray, Pam Butter Flavor (9 calories)
- 1/2 tbsp, Deep South Curry powder (10)
- 1 lb, Tyson All Natural Chicken Breast Tenderloins cubed (400)
- 1/2 tbsp, Land O'Lakes Unsalted Butter (50)
- 1/2 medium (2-1/2" dia), Onion - chopped (23)
- 1 lb, Mushrooms sliced - Raw (100)
- 1 tbsp(s), Christopher Ranch Minced Organic Garlic (15)
- 1 can, Contadina Tomato Sauce 8 oz (53)
- 1 tbsp, Daisy Sour Cream - Light (20)
- 3 tbsp, Great Value Greek Yogurt Fat Free (23)
- 1/2 cup, Almond Breeze Unsweetened Almond Milk (15) as needed
- 1 tbsp, Heinz Apple Cider Vinegar (0)
- 1 tbsp, Deep South Curry powder (21)
- 2 tsp, Ground Cumin (15)
- 1/2 tbsp, Black Pepper (Ground) (8)
- 1 tsp, Morton Salt - Coarse Kosher (0)
- 1 tsp, Spices - Ginger, ground (6)
- 1/2 tsp, Spices - Pepper, red/cayenne (3) to taste
- 1 tsp, Spices - Cinnamon, ground (6)
- 2 tsp, Spices - Paprika (13)
- 1 packet, Great Value Stevia Zero Calorie Sweetener (0) to taste
Options: I eat it just like that, with the mushrooms you don't really need another filler. However, feel free to add whatever your diet allows...noodles, rice, pita bread, etc. You can change this up and add many different proteins like shrimp, fish, beef, lamb, pork, tofu or other vegetables like eggplant, portobello, pumpkin. Also there are many types of curries, you can try adding more vinegar or coconut milk, it's really up to you and your taste buds.0 -
Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @hteepeg
August 23, 2014 4:49 PM
Won-Tons
I haven't seen pre-made wontons, but my mom made them as appetizers my entire life. They are a comfort food for me! Here's how I make them:
Ingredients:- - Won ton wrappers
- - Lean ground beef or reduced fat sausage (you could also use chicken or ground turkey if you like)
- - Diced veggies to your liking (I use the ones below)
- - Green peppers and onions (already diced and frozen from either Birds Eye or Kroger freezer section)
- - A can of water chestnuts diced into small pieces (these give it a great crunch/texture)
- - A can of bamboo shoots or mushrooms but usually not both
- - Low sodium soy sauce (to taste)
- - Grated ginger (also from the tube at Kroger or King Soopers)
- - Grated garlic (fresh or from the tube)
- - A little bit of water to "glue" the wrappers shut
How to prepare:- - Brown the meat
- - Remove from heat and put in a bowl
- - In the same pan, saute the veggies to your liking (firm or mushy - all preference)
- - Remove from heat and add to the bowl with the meat
- - Add soy sauce, ginger, garlic and mix (or you can add them all in the pan but I like to do it in a bowl so I can taste the mix and not over season)
- - Let it cool a little
- - Make a 3x3 square grid of wrappers on your counter or workspace
- - Put a small tablespoon of filling in the center of each wrapper (the less wet your filling, the better)
- - Pick up the wrapper and use your finger like a brush to wet 2 of the 4 edges of the square (I keep room temp water in a teacup for this step)
- - Fold the wrapper into a triangle and pinch the edges to seal
- - If you want to get fancy you can youtube videos on how to make tortellini or different "packets" for won tons
- - I like mine to look like an envelope so once it is in a triangle, I wet 2 of the 3 corners and pinch them once over the other like a ring around my finger. It turns into what looks like an open envelope.
Depending on the size of your batch, I do the following:- 1 - Freeze some of them on a sheet tray and then load up into bags
- 2 - Bake them on a cookie sheet until the edges are brown and then use a generic teriyaki or sweet and sour sauce for dipping
- 3 - Make won ton soup broth and boil them in the broth for 5-10 minutes until wrapper has the texture that I want
Note: You could also use this filling for lettuce wraps!0 -
Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @orlcam
August 23, 2014 10:23 PM
QUOTE: @hteepeg
I haven't seen pre-made wontons, but my mom made them as appetizers my entire life. They are a comfort food for me!
See what you made me do!? I got "won-ton" fever today...I wound up going crazy in the kitchen. I made about 50 potstickers and ate half of them <grin>...and I made cheesecake and ate 2 and 1/2 pieces...and I light fried some won-ton wrappers and ate them with some broth. Plus I had 2 servings of enchilada casserole with sour cream and guac for lunch. Can you say "bleh"? Man I'm stuffed, but it's ok, I still came in at about 70% of my TDEE.
Yeah, I don't think I'll post my potsticker stuffing, you've got a good recipe there already. I used a lot of the stuff you have listed, but made mine with pork loin and shrimp, plus cabbage, mushrooms, water chestnuts, green onion, fresh ginger, apple sauce, garlic and different seasonings/sauces. I think next time I need to get more water out (as you mentioned) of my cabbage and add another egg white and it'll be pretty good.
The main ways to make these types of dishes low-cal is: 1) go with egg whites vs whole eggs if the recipe calls for it, 2) use a low cal sauce as an alternative (like Walmart's low sodium soy...only 5 cal per tbsp, I also use fish sauce sparingly instead of oyster sauce.) 3) get creative with your oils (when frying my potstickers I did it in 3 batches and only used 1 tsp per, plus about half of that oil was still left in the pan which I wiped out before starting each new batch.) 4) say "no" to syrups and sugars, replace with Stevia or others low-cal sweeteners. If you need something thick try unsweetened applesauce and add some Stevia to it or use a little corn starch (which will need to be heated).
For the potsticker sauce I tried to emulate my favorite local Chinese takeout's, but their stuff is thick. They must use a simple syrup/corn syrup to get that consistency, the stuff is YUM, but BAD for you.
Strictly speaking this is a potsticker/dumpling sauce but I use it for eggrolls, crab rangoon, cho cho, shrimp toast, basically anything fried or with a wrap...I even put it on my lo mein.
Dipping Sauce (Total: yield 1/3 cup at 91 calories, or 6 tbsp at 15 cal per):- - 3 tbsp Great Value Low Sodium Soy Sauce (15 cal)
- - 2 tbsp Nakano Seasoned Rice Wine Vinegar (40 cal)
- - 1/2 tsp Kikkoman Sriracha Hot Chili Sauce (3 cal) to taste
- - 1/2 tsp Maggi Fish Sauce (2 cal)
- - 1/2 tsp Imperial Dragon Toasted Sesame Oil (22 cal)
- - 1/4 tsp Garlic Juice (I get it from my jar of minced) (4 cal?)
- - 1 stalk Green Onion sliced (5 cal)
- - 2 packets Great Value Stevia (0 cal) to taste
Just mix everything together. I like it sweet, but you may want to cut back the Stevia. Fish Sauce is something not everyone likes, but I do. This should be enough to do 50 potstickers and beyond, I would use this amount over 3 or 4 Chinese meals.
Ok, my won-ton demon has been exorcised...for now.
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Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @orlcam
August 25, 2014 8:17 AM
Enchilada Casserole:
(Yield: about ~5.5 lbs at 2780 calories, or 8 11 oz servings at 348 cal per)
A good spicy dish, great for low-calorie conversion. The trick is to cook the ground meat well, drain, and rinse thoroughly with hot water. I did a test and weighed the 1 lb of raw ground meat after, it had reduced to 11 oz and was still a little wet. This means that if all 5 oz of what was removed was 100% fat then the calories had dropped by 1269. This would be impossible even if the package was mislabeled and I got 73/27 beef instead of (80/20). A lot of that is moisture, but even if we figure 50% of that is fat then we're going from ~1500 calories to under 900, nice! Others have crunched the numbers, so I used one of their upper middle of the road values, putting us at ~700 calories for 1lb of 80/20 after rinsing. Also by using thin tortillas, cutting them into 1" strips and laying them crosshatch in the dish we reduced total calories by another ~200.
Ingredients:- - 1 lb, Ground Beef, 80/20 Drained/rinsed (693 calories)
- - 1 lb, Tyson All Natural Boneless Skinless Chicken Breast Tenderloins (400)
- - 1 pack, Old El'Paso Original Taco Seasoning Mix (90)
- - 3 seconds spray, Pam Butter Flavor Spray as needed (24)
- - 1 15 oz can, great Value Golden Sweet Whole Kernel Corn drained (210)
- - 1 medium (2-1/2" dia), Onions - Raw, chopped (46)
- - 1 28 oz can, Contadina San Marzano Style Crushed W/Tomato Puree (195)
- - 1 can, Rotel Original Diced Tomatoes & Green Chilies (63)
- - 1 tbsp, Spices - Pepper, black (16) to taste
- - 2 tsp, Salt - Coarse Kosher (0) to taste
- - 1/2 tbsp, Ground Cumin (11)
- - 1 tbsp, Spices - Dark Chili powder (24)
- - 1/2 tsp, Ground Ancho Chili Pepper (4) to taste
- - 1 tbsp, Minced Garlic - Raw (13)
- - 10, Mission Yellow Corn Tortillas - Extra Thin, cut in to 1 inch strips (400)
- - 2.25 cup, Best Choice 2% Fancy Shredded Mexican Style Cheese (541)
- - 2 tbsp, Course Corn flour - Masa (52)
In a 4+ qt pot brown ground meat, cook well, drain, rinse with hot water, set aside. Spray pot with Pam, brown chicken breast (cut in to 1" to 2" strips), combine with beef and mix in about 1/2 of taco seasoning packet and 1/4 cup of water, reduce, then set aside. Spray pot with Pam and add drained corn and chopped onion, cook on medium heat until caramelized (about 6 minutes). Add tomatoes, rotel, remaining taco seasoning, spices and garlic and stir. Bring to a boil then reduce to low heat and simmer for about 30 minutes. Turn off heat and add beef and chicken to pot, mix ingredients. Heat oven to 350. Cut tortillas into ~1" strips (I used a pizza cutter and did 3 or 4 at a time), and place on a pizza pan or foil and bake in oven until crispy. Take about 1.5 cups of the meat/sauce mixture from the pot and combine with 2 tbsp of corn flour (masa). Spray a 9" x 13" casserole dish with Pam and then spread the corn flour/sauce mixture across the bottom of the dish. Next layer about 1/3 of your toasted tortilla strips in a crosshatch pattern, be sure to spread the strips evenly across the dish. Next layer about 1/3 of your cheese evenly over the tortilla strips. Set aside another cup of your meat/sauce and then layer the remaining evenly over the 1st cheese layer. Use the remaining tortilla strips and layer in the same manner as before. Drizzle the final cup of meat/sauce over the tortilla strips. Top the casserole dish with remaining cheese. Bake about 30 minutes in the oven or until cheese has melted and starts to brown. Remove, allow about 20 minutes to cool slightly and serve.
Options: Remember I am always shooting for a taste vs calorie balance, but there are plenty of ways to make this dish even lower in calories. You could remove some of the beef and/or chicken and replace with black or red or pinto beans. You could also replace the tortillas with some lightly pan fried (or baked) slices of zucchini or eggplant. You could also take out the caramelized corn but I think it adds another dimension to the dish.
I can eat about a pound of this stuff (1.5 servings) with a tablespoon of sour cream and guacamole (chopped lettuce is good too) over the course of a fasting day and still be under my 600 calories.
Enjoy0 -
Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @einzweidrei
August 26, 2014 3:34 PM
I don't really get TOO heavy into cooking, because my husband and I work opposite schedules. (Oh right and I hate cooking, lol.)
I do recommend these low carb/low calorie (45/piece) tortillas that TJ's sells.
Also, if you are making tacos, although more expensive, the 90:10 ground beef has about 100 calories less than the 80:20 per 4 oz.
Personally, we haven't been planning too many meals lately. I've been buying:
-Potstickers (1 serving is less than 200 calories)
-Frozen wontons (50 cals/four---just bought them for the first time and having them tonight so I'll let you know how they taste.)
-Frozen chicken/rice & chicken/lo mein meals that I split with my husband, <400 calories/serving.
-Low calorie snacks (Ice pops for me, 15 cals/one and sugar free jell-o for my husband when he makes it.)
-Soups, which we usually split as a side.
*Note: I don't care about sodium and I love it.
As far as recipes, I think a fast/easy one is any type of stir fry. The best part is you can just add things/whatever you like. I usually throw in low calorie options: chicken, mushrooms, tomatoes, peppers, onions, some type of sauce. Serving usually ends up being <300 calories/person for a nice sizable portion.0 -
Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @orlcam
August 29, 2014 1:35 AM
I've only been fasting for 4 weeks now, but I just ate the most satisfying dinner I've had so far while fasting; Blackened Tilapia on Coleslaw with a Dill Cream Sauce and a cup of Portobello Onion soup.
The soup is relatively easy (but tasty)...
Portobello Mushroom Soup:
(Yield ~2.25 cups at 191 calories, or 2 servings of ~1 cup at 95 per)
Ingredients:- - 1/2 tbsp, Land O'Lakes Unsalted Butter (50 calories)
- - 1/2 of medium (2-1/2" dia), Onions - chopped (23)
- - 4 oz, Portobello Mushroom Caps , 1/2" cubed (27)
- - 1/2 tsp, Minced Garlic (3)
- - 1/2 tsp, Ginger root - minced (1)
- - 1 tbsp, Wheat flour - White, all-purpose, enriched (28)
- - 2 cups, Swanson - Chicken Broth - 99% Fat Free (10)
- - 1/2 tbsp, Concord Foods Reconstituted Lemon Juice (0)
- - 1/2 tsp, Kosher Salt (0)
- - 1/4 tsp, Spices - Pepper, black (1)
- - 1/4 tsp, Spices - Oregano, dried (1)
- - pinch, Spices - ground Bay leaf (powder) (0)
- - 1/4 cup, Blue Diamond Original Unsweetened Almond Milk (8)
- - 2 tbsp, Daisy - Light Sour Cream (40)
Options: You can choose to puree the soup after cooking...I prefer to leave it chunky. A great presentation (if you have room for the added calories, ~+150 per) would be to pour the soup into oven-safe bowls (like french onion soup bowls), float some toasted whole wheat/multi-grain bread cubes (tossed with parmesan and/or romano) and add a slice of Sargento provolone on top of each, cook on top rack at 425 degrees until cheese begins to brown and bubble (about 5 minutes), remove and serve on a plate (will be very hot).
Blackened Tilapia recipe to follow.0 -
Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @orlcam
August 29, 2014 2:08 AM
Blackened Tilapia with Dill Sauce over Cole Slaw:
(Yield ~1.25 lb at 549 calories, or 2 10 oz servings at 275 cal per)
I wound up with 4 pieces of fish and they weighed in at a little under the 12 oz the recipe calls for. Also there was oil left in the pan after cooking, and I didn't use all of the dill sauce or blackening seasoning. This means that the whole dish is most likely closer to (or under) 500 calories (or about ~250 cal per 10 oz serving).
It looks foreboding, but it's really not...the Blackened Fish Seasoning recipe is there just in case you need it, but feel free to use a store-bought brand. The coleslaw and dill sauce can be made hours ahead of time (or the night before), also they can be added to other recipes. The sauce is simple and should go well with any pan fried/sauteed/baked fish (you may need to add a little salt; I chose not to add any because there was already plenty in the slaw and fish seasoning). The coleslaw is simple also, just a few ingredients plus some of the pre-made dill sauce.
Dill Sauce (~5 tbsp, 57 calories total):- - 1.5 tbsp, Daisy Light Sour Cream (30 calories)
- - 1.5 tbsp, Great Value Greek Non-fat Plain Yogurt (11)
- - 1 tbsp, Concord Foods Reconstituted Lime Juice (0)
- - 1/2 tbsp, Concord Foods Reconstituted Lemon Juice (0)
- - 1/2 tbsp, Zatarain’s Creole Mustard (15)
- - 1/4 tsp, Spices - Dill weed, dried (1)
Cole Slaw (~2.5 cups, 62 calories excluding Dill Sauce):- - 2 cups, Shredded Cabbage (43 calories) any type or slaw mix
- - 1 tbsp, Grated Carrot (3)
- - 1 tsp, Minced Garlic (4)
- - 3 stalks, sliced Green Onions (9)
- - 1/2 medium stalk, finely diced Celery (3)
- - 1 tbsp, Heinz Apple Cider Vinegar (0)
- - 1/4 tsp, Kosher Salt (0) or to taste
- - 1 packet, Great Value No Calorie Sweetener, Stevia (0) or to taste
- - 1/2 of prepared Dill Sauce (from above)
Blackened Fish Seasoning (Enough for 4 or 5 fish, 40 calories total):- - 1/2 tbsp, Black Peppercorns, Coarsely Ground (0 calories)
- - 1/2 tbsp, Kosher Salt (0)
- - 1/2 tbsp, Spices - Paprika (10)
- - 1/2 tbsp, Spices - Onion powder (12)
- - 1/2 tbsp, Spices - Garlic powder (14)
- - 1/2 tsp, Spices - Oregano, dried (2)
- - 1/2 tsp, Spices - Basil, dried (1)
- - 1/8 tsp, Spices - Pepper, red or cayenne (1) or more to bring the heat
- - 1/8 tsp, Spices - Dill weed, dried (0)
- - 1/8 tsp, Spices - Rosemary, dried (0)
- - pinch, Spices - Ground Bay Leaf, dried (0)
Blackened Tilapia (390 calories excluding Seasoning, Dill Sauce & Coleslaw):- - 12 oz, Tilapia Fillet (about 3, 4 oz fillets) (300)
- - prepared Blackened Fish Seasoning (from above)
- - 1 tbsp, Peanut Oil (only about 3/4 tbsp will be absorbed, 90 calories)
- - prepared Coleslaw (from above)
- - 1/2 of prepared Dill Sauce (from above)
Options: These would make great fish tacos (or fajitas), just crumble the fish in the taco and top with slaw and dill sauce. You could also bake some corn tortillas (cut into strips), sprinkle them with some of the leftover blackened seasoning and place atop the slaw (under the fish)…adding a crunchy texture to the dish.
Enjoy...I know I did.0 -
Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @bunnylion
August 31, 2014 11:51 AM
¸ . · * / ` \ * · . ¸ . · * / ` \ * · . ¸ . · * / ` \ * · . ¸ Vegetarian Chili ¸ . · * / ` \ * · . ¸ . · * / ` \ * · . ¸ . · * / ` \ * · . ¸
The vegetarian version of chili has a lot less calories than the original while lacking nothing in flavor. Here is a personal favorite that is only 200 calories per serving.
You need:- - 1 onion
- - 2 garlic cloves
- - 1 fresh green bell pepper
- - 175g Quorn meatfree ground/mince OR 1 can lentils (drained 265 g)
- - 1 can kidney beans (drained 265 g)
- - 1 can chopped tomatoes (with juice 400 g)
- - 1/2 can corn (drained: 130 g)
- - 1tsp oil (5 ml)
- - broth as needed
- - spices: salt, pepper, chili powder, cayenne pepper...
Heat oil in pot. Chop onion and add to oil. Cook until them until they are soft. Add chopped garlic and cook until you smell that nice toasted garlicy smell. Add chopped bell pepper. Add Quorn (or lentils) and all the canned ingredients. Add broth as desired depending on how liquid you like your Chili. Add spices as desired. Let the whole thing cook on small to medium temperature for at least 15 Minutes. Stir every once in a while.
Yields: Four small portions a 200 cals, three decent portions a 270 cals or 2 huge portions a 400 cals.
Variations:
Quorn has loads of protein, is low in calories and the look, taste and feel are quite close to 'real' ground meat.
However, lentils are quite a bit cheaper and might be more readily available in the supermarket. Taste-wise they are great as well but the Chili will only contain about half of the protein. If you don't mind soy, you could also use 50 g of dried TVP as another protein rich option.
On non fast days I top it off with loads of cheese and sour cream. Maybe even a slice of bread?
I'm not a great food photographer but here is a pic anyway ;-)
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Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @lisaze30
August 31, 2014 2:06 PM
Chow Mein- Tesco - Vegetable & Beansprout Stir Fry, 25 g
- Aldi - Asia Specialities - Medium Egg Noodles, 1/6 pack
- Blue Dragon - Stir Fry Chow Mein Sauce, 30 g
- Birds Eye - Field Fresh Frozen Veg. - Country Mix, 80 g
Add the noodles to boiling water and cook for 8 minutes (packet says 4 ... that's a lie)
I use a dry frying pan and added the frozen veg first to thaw them and start cooking them slightly, when almost ready I added the beansprouts, cook them for 3 minutes then added the sauce.
Finally add the noodles and mix.
Usually I would add more of the veg and beansprout stir fry mixture as they are lower in calories and leave out the Field Fresh Veg .... but I had run out!
I have added quarter a cup of chopped chicken breast for 58 calories and added 50g of the beansprout and veg mixture for 19 calories bringing the dish to 249 calories.
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Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @orlcam
September 8, 2014 4:05 PM
Chili (with lots of meat!):
Yield about 8 lbs at 3,180 calories, or 12 ~10 oz servings at 265 calories each.
Oh man was this good...yeah I know, chili is one of those things where everybody makes it "their" way, but this recipe is really just another example of a great fast day food that leaves you feelin' satisfied. At just under 400 calories for a full pound of this meaty goodness it's a great dish to make by the gallon. Cook it on the weekend and it should last you for days...if you can keep others from eating it all. It also freezes well.
I wanted to put this up a week ago, but got busy...hopefully I'll be able to post at least one recipe a week.
I didn't do it this time, but if you want to reduce the calories even more you can wash the meats with hot water after cooking and draining.
Ingredients:- - 1 lb, Ground Beef Chuck(80/20) cooked/drained (828 cal)
- - 1 lb, Ground Turkey (93/7) cooked/drained (480)
- - 1 lb, Boneless Pork Loin, trimmed, diced, cooked/drained (640)
- - 1 large, Onion - diced (63)
- - 2 tbsp, Minced Garlic (30)
- - 2 cups, Swanson - Chicken Broth - 99% Fat Free (10)
- - 1 28 oz can, Contadina San Marzano Style Crushed With Tomato Puree (195)
- - 1 10 oz can, Rotel Original Diced Tomatoes & Green Chilies (63)
- - 1 15.5 oz can, Black Beans (350)
- - 1 15.5 oz can, Red Kidney Beans (350)
- - 1/4 cup, Spices - Dark Chili powder (94)
- - 1 tbsp, Spices - Paprika (20)
- - 1 tsp, Ancho Chili Powder (0)
- - 1 tbsp, Tabasco Hot Sauce (3)
- - 2 tbsp, Black Peppercorn (coarsely Ground) (30)
- - 1 tbsp, Ground Cumin (22)
- - 1 tbsp, Salt - Coarse Kosher (0) to taste
- - 1/2 tbsp, Hickory Liquid Smoke (0)
- - 1/2 tsp, Spices - Oregano, dried (2)
- - 1/2 tsp, Spices - Basil, dried (1)
- - 1/4 tsp, Spices - ground Celery Seed, dried (0)
- - 1/4 tsp, Spices - Allspice, ground (1)
Directions: Trim (of fat) 1 lb of boneless pork loin and dice into ~1" chunks (or use a food processor). Thoroughly cook the pork, beef, and turkey in a large pot, drain well. While draining your meats use the now empty pot to start caramelizing the onion (about 5 minutes). Put drained meats back into the pot and add all remaining ingredients. Bring to a boil then reduce and simmer for at least 1 hour.
Options: Serve with cheese, sour cream, guacamole/avocado, noodles, but it's plenty tasty without them...just remember to add the calories. I like my chili spicy, I usually add more heat than what I have listed above; plus I use the "hot" Rotel. I also use twice the cumin shown...I love the flavor. Also if you've been checking out my recipes you've probably realized that I'm a big fan of black pepper. I buy peppercorns and freshly grind them in a coffee grinder. I do this with other spices as well (like rosemary, bay leaf, etc.) when I want them finely ground in a recipe.
Just another note, you should take a look at the calorie count of your canned tomato products, they defiantly are not always equal...Contadina is less in calories on many of their products, sometimes significantly.
Enjoy
Bad pic...with cheese, jalapenos, cheese and a toasted corn tortilla.
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Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @orlcam
September 22, 2014 6:26 PM
Gumbo (Chicken, Shrimp, & Turkey Sausage)
Makes about 7.25 lbs at 2,991 calories or 7 1+ lb servings at 427 cal each
Gumbo is like chili, there are so many variations and ingredients. Without adding rice it is already a pretty low calorie dish, but with a few more tweaks we can get it down even further. I reduced the amount of oil in this recipe meaning I used very little roux, but I made it very dark (like mahogany/coffee) so the strong flavor would still come through. Gumbos should have a dark roux anyway, but I went even darker than usual (roughly an extra 5 minutes). Because we are making so little roux it is best to make double (or quadruple) what you need and just save the rest for another recipe. Trying to make just a 1/2 cup of very dark roux will most likely lead to burning. Needless to say...if you burn it then you have to toss it and start again. The gumbo still came out nice and thick, even before adding the okra. If you are new to making roux then just google "roux recipe", there are plenty of sites out there. Note: when I cook a dark roux I use peanut oil because it is less likely to burn/smoke, for a lighter roux I usually use butter.
I went for canned/frozen on most ingredients as they should be readily available to everyone. The taste was still great, but feel free to go with fresh ingredients if you can get them.
Ingredients:- - 1/4 cup, Oil - Peanut (477 calories)
- - 1 lb, Tyson Frozen Boneless Skinless Chicken Thigh Strips, 1" cubed (560)
- - 14 oz pack, Hillshire Farm Smoked Turkey Sausage sliced (630)
- - 1/4 cup, All-Purpose Flour (100)
- - 2 stalks, Celery Diced (1)
- - 15 oz container, Guidry's Fresh Cuts Creole Seasoning (*see below) (175)
- - 1 tbsp, Minced Garlic - Raw (13)
- - 3 cups, Swanson - Chicken Broth - 99% Fat Free (14)
- - 2 tbsp, Worcestershire Sauce (30)
- - 1/2 tbsp(s), Kosher Salt (0) or to taste
- - 1 tbsp, Spices - Course Ground Black Pepper (16) or to taste
- - 1/2 tsp, Spices - Pepper, red or cayenne (3) or to taste
- - 1/2 tsp, Zatarain's Concentrated Liquid Crab Boil (0) or to taste
- - 1 tsp, Spices - Basil, dried (3)
- - 1 28 oz can, Contadina Roma Style Tomatoes Crushed (260)
- - 2 tbsp, I Can't Believe It's Not Butter Light (90)
- - 1 lb, Frozen Shrimp, peeled & deveined (480)
- - 2 15 oz cans, Margaret Holmes Cut Okra (140)
*Guidry's Creole Seasoning: This is just a fresh mix of vegetables that comes pre-cut and is available in my area. It is mostly yellow onion with celery, parsley, bell pepper, green onion, and garlic added in. Saves time and mess, but you can make your own or use whatever vegetable mix you see fit.
Directions: Use about 2 tsp of the peanut oil and heat in a large pot, when ready add your cubed chicken thigh and sliced sausage. Sprinkle with a little salt and pepper and brown (chicken can still be a little pink). Remove from pot and set aside. Either make a roux with a separate small pot (1/4 cup each of oil and flour) or use the large pot (for a larger batch of roux). Just remember to use only 1/2 cup of the roux when it is finished...it should be a dark, rich brown (do not burn). Once the roux is done add the Creole Onion Mix and the extra celery. Once the onion starts to clear (becomes translucent) add the extra garlic and continue to cook for about 2 minutes longer. Add the broth and worcestershire and mix well while bringing to a slow boil...the mixture should start to thicken. Add salt, peppers, crab boil (or other seafood seasoning), basil, tomatoes and butter substitute. Bring to a boil then reduce heat, add chicken and sausage and simmer for about 30 minutes. Add shrimp and okra (drained & rinsed) then simmer for another 30 minutes. Serve as is or over rice (don't forget to add the calories for the rice).
Options: You can lower the calories by using chicken breast instead of thighs, but I like thigh meat better in stews because it tends not to dry out as much. Also going with all seafood can bring the count down too; crab, shrimp, scallops, even a white fish added towards the end are all good choices. If you can't find the Zatarain's crab boil (very hot/spicy) just use another seafood seasoning like Old Bay. I also use double the garlic...hmmm.
This is one of those dishes that's great to make on the weekend. Do a big pot and eat it throughout the week.
Enjoy.0 -
Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @bunnylion
September 23, 2014 1:12 AM
Does anybody have ideas for fast day fast foods?
I do a lot of veggie soups from health food stores or I just eat some cottage cheese with veggies. I would love some more choices that only take a couple of minutes to prepare and are super low in calories.
I have been really really busy and need some more fast day options to grab and go...
Author: @melaniecheeks
September 23, 2014 2:07 AM
Here's what I had last night, took about 15 minutes.
1 fillet of sea bass. I placed it on baking paper and added 3 thick slices of lime, a chopped green onion, and a cube of frozen ginger. Placed in one basket of a steamer.
In a second steamer basket I filled it with shredded cabbage and pak choi.
Steamed everything for 15 mins - it was a huge plate of food and absolutely delicions.
The fish is about 120-150 cals, the cabbagey veg around 30.
My best "grab and go" fast day meal is a bowl of side salad from tesco (30 cals) and tub of grapefruit segments in their own juice (60 cals). Mix all together. Some seafood is a good addition to this - a few prawns, or some chunks of crab-sticks.
Author: @angelamb1970
September 23, 2014 10:41 AM
Had this last night, super fast, super easy:- 100g small shrimp (thawed)
- 1T cocktail sauce (homemade with lots of horseradish)
- 1 pkg shredded lettuce (about 2 cups)
- lots of lemon juice
Author: @orlcam
September 23, 2014 11:59 AM
The 5:2 website has started to consolidate some of the recipes found in their threads:
https://thefastdiet.co.uk/forums/forum/food/recipes/
I just did a skim of the titles, appears to be some quick ones in there.
Author: @jknight001
October 1, 2014 12:08 PM
@bunnylion - Here are my quick things:- 1.5 Tbs peanut butter on toast (~220 cals)
- Greek Yogurt with Fruit (~120 cals)
- Canned chicken (2oz 60 cals)
- Almond Breeze - Vanilla Unsweetened, 0.5 cup with 1.75 oz rolled oats (~200 cals)
- And most fruits and veggies are low cal and easy to grab and go.
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Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @Foamroller
September 29, 2014 4:34 AM
I put in a recipe into the database called "5:2 hearty pork stew". It's a good option for weekend making and heat up when wanted. It's only 180 kcal per 5 dl serving (about 2 cups) if you trim off all the fat.
If you can find it by searching for 5:2 and see the preparation in food diary, let me know please. If not, I will post the whole recipe here.
Pros: Very budget friendly 12 servings, tasty and low in kcal.
Cons: High in sodium, takes long to prepare
October 5, 2014 10:29 AM
Ok, I found out that when you submit entry to the recipe database...it only puts it into the database WITHOUT recipe. So here it is.
5:2 FAST DAY FRIENDLY
HOMEMADE HEARTY PORK STEW
Total food: 5 liter
Kcal/serving: 219 5 dl/ ca 2.5 cups
Homemade stew/soup is hearty and very filling. This recipe is very 5:2 fast day-friendly at only 219 kcal per serving/5 dl. It does take a while to make, but active preparation is probably around 1,5 hours. In return you get 5-6 liters of soup that can be frozen, or portioned into lunch/dinner options to heat whenever you need it. It's also a very budget-friendly recipe compared to all the servings.
Tips:
- You can easily adjust this recipe to include other vegetables like carrots and beets or take out the ones that don’t fit your taste.
- This is a very thick soup. If you want a thinner soup or more servings for the work, just add more water/stock cubes/broth when preparing or later when serving.
- If you don't have time to cook the meat and broth yourself, I think you can use the product called "Pulled pork" too and just add water/stock cubes. Fresh vegs are best to use though.
1. Cooking meat. 3 hours
- Divide carrot and onion into two. Put the knuckle (pork thigh) into a big casserole minimum 6 liters. Add bay leaves, thyme and sage. Pour enough water to cover the meat if possible. Boil up, then reduce heat to low for 3 hours. This is perfect for slowcooking or you can put it on in the morning, so the meat is done by noon.
- Take out the meat. Use a big bowl and a strainer on top. For best straining, I use clothing pins and a clean gas cloth on top of strainer. Pour the 2 liters of broth to strain. Discard the vegetables.
Note: The swanson pork bone broth in the image above was only to get an idea of how much kcal was in the broth. You use the broth and extra water/stock cubes.
You can also precook the meat the day before and keep in the broth overnight in fridge.
- Divide the meat so it cools faster. Clean off the bone, the meat should be pink and fall off the bone easily. Trim off dark skin, connective tissue, and ALL fat, use only the lean meat. If you want more taste from fat, you can put some into a tea strainer, for easy removal later.
- Dice or shred or leave big chunks of meat as you wish. One medium sized knuckle yields about 450 g meat.
2. Prepare vegetables Ca. 20 mins
- Cut off all skins, rinse and cut smallish dices of kohlrabi and parsnip, potatoes and sweet potatoes. Onions, celery and leek slice as preferred.
3. Cook the stew Ca. 30-40 mins
- Combine kohlrabi, parsnip, meat and broth back into the big pot, which you have washed. Put about half of the parsley in as well, chopped. Let boil. The harder you boil it the faster and softer the vegetables will be. I prefer chunky soups, so I rather let it sit on medium heat for longer time to keep more texture.
- Add about 1 liter of water plus stock cubes to taste. Black pepper or another bay leaf if you wish.
Keep skimming off the foam once in a while or before serving.
- Add chopped leeks about 5 minutes before serving.
- Add rest of the chopped parsley right before serving.
- If you want to make freezer portions, stop boiling when vegs are still quite al dente. Take out then boil the rest on medium heat.
October 5, 2014 2:59 PM
!!! Oops..I forgot to say in the recipe that I use the SMOKED PORK KNUCKLE. You can use the salty only too, just a matter of preference.0 -
Original Thread: Enjoy Yourself While Fasting: Recipes and Suggestions
Author: @AlyssaJoJo
October 1, 2014 3:55 AM
We made this last night and it was super tasty- 2 cups shredded red cabbage 43c
- 3 oz baby bella mushrooms, sliced 24c
- 1 tsp garlic garlic 0c (Just a garlic seasoning)
- 1/4 c chicken broth 2c
- 1 cup julianned carrots 50c
- 1 wedge of laughing cow sundried tomato and basil 35c
- 3.5 oz shrimp 70c
224 calories 27 carbs 24 protein 6 fiber and 2 fat
I was suprised at how much food I got for these stats! Nomnom.
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bumping0
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Hey, we got our recipes thread back! Woohoo!0
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It was always here...just buried a bit.0
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15 MINS FAST FISH SOUP
3-4 servings, around 100 kcal per serving of soup + seafood
This was my go-to soup last fall. It's one of those, "take what's left in fridge experiments" that were so successful, that it became a staple. It's very fast and even when I came home from the gym deadtired, this was the recipe I ended up making most days.
Ingredients:
1 ts olive oil
1-2 bay leaves
60 g fresh flat parsley
100-120 g celery sticks, in chunks
3-4 onions, peeled and chopped
0.5-1 1-clove garlic, grated (chinese garlic, any garlic will do)
1 piece premium cod loin, (frozen or fresh)
4-5 cubes of Knorr fish stock (this is the best supermarket economy stock here, in USA you probably have much more choices)
2-3 liters of water
Black pepper
2 ts red chili flakes (optional)
Optional: Any other vegs you like or seafood or egg. Just bear in mind that additional ingredients also add to the preparation time. The 15 mins basic recipe is for the frozen cod. White wine. I also use something called "fishballs". It's a regional delicacy, a fish version of meatballs. But I doubt you can buy that in USA, unless in Minnesota...
Preparation: Take a big medium sized casserole (3 liters), add a swig of olive oil. Medium to low heat. Peel and grate garlic into the pot. Peel and chop onions, and add them. Medium-medium high heat. Rinse and chop celery into preferred chunks, add them. Let the vegs soften for about 1-2 mins until onions start to become a bit translucent.
Scissor in half or 2/3 of the parsley, stems included.
Pour in 2 liters of water, add 1 cube per 500 ml water. High heat, until boil. Let simmer for a couple of minutes. Lower heat to minimum. Add in the cod or salmon loin. Start the timer on phone to countdown 9.15 mins. Scissor in the rest of the parsley.
DO NOT BOIL THE FISH ON HIGH HEAT!
Fish is a much more delicate protein than meats. So it needs to be drafted on LOW heat.The timing depends on how big a piece the fish is, and the shape. Fresh or thawed fish needs only 2-4 mins.
A typical loin piece of FROZEN 130 g is 9.30 mins. Subtract 20 secs to drafting time if the piece is smaller, 125 g or thinner. If in doubt start with a shorter draft time, poke the piece. If it's flaky, it's done! A perfect piece is flaky, soft and moist.
Additional tip: When I had leftovers, I stored it for next day and I'd just add a bit more vegs, stock and spices for another serving.0
This discussion has been closed.