Since the Fast Diet started two-and-a-half years ago, these ten recipes have emerged as the public’s all-time favourites.
They’re quick and easy to make and surprisingly low in calories- while still packed full of flavour.
On non-fast days, or for non-dieters, just add carbohydrates in the form of rice, potatoes, pasta, or noodles…
1. SPICED CHICKEN WITH WARM LENTILS AND ROASTED GARLIC
399 calories per portion. Serves 4
Ingredients:
1 medium chicken (approximately 1.5kg/3 ½ lb) 1 head of garlic, sliced in half 125g/4 ½ oz Puy lentils (washed) 2 tbsp water Generous handful of parsley, chopped Generous handful of coriander, chopped 1 tbsp chives, snipped Juice of half a lemon Salt and pepper For the marinade: 3cm fresh root ginger, grated 1 tsp ground coriander 1 tsp ground cumin 1 tsp paprika 1 tsp ground turmeric Juice of a lemon 2 tsp olive oil Salt and pepper
Method:
Whisk marinade ingredients and rub into chicken, working under skin. Refrigerate for an hour or overnight if possible. Preheat oven to 180c.
Place chicken and garlic in roasting pan and roast for one hour and ten minutes, or until juices run clear. Remove from oven and rest on a plate, retaining juices in pan.
Meanwhile, place lentils in saucepan, cover with water and bring to boil. When cooked, but still al dente, drain and refresh with cold water, drain again and add to roasting pan with 2 tbsp water. Heat through, scraping pan for sticky bits on base.
Remove from heat and add chopped herbs and lemon juice. Stir well, season and serve with torn chicken (skin removed) and soft garlic. Add leafy green vegetables (150g/5oz cabbage is 40 calories; 100g/3.5oz broccoli is 34 calories).
2.GOAN AUBERGINE CURRY
173 calories per portion (250 with basmati rice)Serves 2
Ingredients:
1 tsp cumin seeds, dry-fried and ground 2 tsp coriander seeds, dry-fried and ground ½ tsp cayenne pepper ½ tsp ground turmeric 1 green chilli, deseeded and finely sliced 2 garlic cloves, crushed 3cm fresh root ginger, grated 200ml water 300ml half-fat coconut milk 1 tbsp tamarind paste 1 large aubergine, cut lengthways into 5mm slices Salt and pepper
Method:
Place ground roasted cumin and coriander seeds in large saucepan along with cayenne, turmeric, chilli, garlic and ginger and add the water. Bring to simmer, then add coconut milk and tamarind paste. Cook on a low heat, stirring occasionally, until the sauce has thickened slightly (around ten minutes).
Heat grill to medium-high. Place aubergine slices on foil-lined baking tray and brush with a little curried sauce. Grill until soft and cooked through, turning once and brushing the other side with sauce (around ten to 15 minutes in total). Arrange aubergine in serving dish and spoon over rest of the hot curry sauce.
Serve with 50g (1.7oz) brown basmati rice per person and roasted vegetables (1 onion, 1 red pepper, 1 courgette, diced, then tossed in a little olive oil with 2 garlic cloves and roasted in a hot oven for 20 minutes, for 150 calories).
3. VIETNAMESE PRAWN PHO
48 calories per portion (add ten to 15 calories for every 50g of additional veg). Serves 4
Ingredients:
2 lemon grass stems, outer leaves removed, inner stem finely chopped 2 tsp fresh root ginger, grated 4 kaffir lime leaves, torn 1.5 l vegetable or fish stock 1 tsp palm or light soft brown sugar 3 tbsp Thai fish sauce Juice of a lime 10 large prawns, shelled and deveined 50g bean sprouts Fresh Thai basil leaves, mint, coriander and sliced red chilli, to serve USE a pestle and mortar to grind lemon grass, ginger and kaffir lime leaves.
Method:
Add paste to large saucepan with stock and boil for ten minutes. Add sugar, fish sauce and lime juice, tasting to check for balance. Cook prawns in broth until pink (2 to 3 mins. Add bean sprouts, plenty of herbs and red chilli to serve.
4. MADRAS BEEF WITH TOMATO AND RED ONION SALAD
319 calories per portion. Serves 4
Ingredients:
1 tbsp Dijon mustard 2 tbsp low-fat natural yogurt 1 tsp herbes de Provence Salt and pepper 300g mini chicken breast fillets 200g frozen peas 6 mint leaves, finely chopped ½ red chilli, deseeded and finely chopped 1 tbsp vegetable oil 1 onion, sliced 2 garlic cloves, crushed 2 green peppers, deseeded and sliced 3 cardamom pods, bruised 1 cinnamon stick 4 red chillies, 2 deseeded and finely chopped, 2 split lengthways 2 tsp Madras curry powder (or more to taste) 400g tin cherry tomatoes, chopped 1 tbsp tomato puree 800g stewing or braising steak, trimmed of fat and cubed ½ tsp caster sugar Salt and pepper 450ml beef stock (or boiling water plus an Oxo cube)
For the salad: ¼ red onion, 1 ripe tomato, fresh coriander to serve
Method:
Preheat oven to 170c. Heat oil in a flameproof casserole dish. Fry onion, garlic, peppers, cardamom, cinnamon stick and chopped chilli for five to seven minutes. Add curry powder, stir, cook for a minute and add chopped tomatoes and puree. Cook over medium heat for five minutes, stirring.
Add beef, halved chillies, sugar, salt and pepper, stirring to ensure meat is coated. Cook for two minutes. Add stock, bring to simmer, cover and transfer to oven. Cook for 1 ½ hours or until beef is tender. Serve with salad of thinly sliced red onion and tomato, with torn coriander.
5. PRAWN AND ASPARAGUS STIR-FRY
105 calories per portion. Serves 2
Ingredients:
1 tsp vegetable oil 1 medium onion, sliced 2 garlic cloves, crushed 1 tsp ground ginger 1 red bird’s eye chilli, deseeded and chopped 4 spring onions, finely sliced on the diagonal Lemon grass stem, bruised 2 lime leaves 3 tbsp Thai fish sauce 2 tbsp boiling water ½ tsp palm sugar 12 raw king prawns 300g asparagus, halved lengthways and cut into 3cm pieces Thai basil leaves, coriander and lime wedges to serve
Method:
Heat oil in wok and stir-fry onion, garlic, ginger and chilli until softened. Add spring onion, cook for a minute, then add lemon grass, lime leaves, fish sauce, water and sugar. Stir, and add prawns and asparagus. Cook on high heat for three minutes or until prawns are pink and asparagus is al dente. Remove lemon grass. Serve with Thai basil, coriander leaves and lime wedge.
SERVE with optional 150g/5oz cooked wholewheat noodles (add 200 calories).
6. SKINNY SPAGHETTI BOLOGNESE
180 calories per portion Serves 4
Ingredients:
Cooking oil spray 400g lean minced beef 1 large onion, diced 1 garlic clove, crushed 1 celery stick, diced 1 red pepper, diced 200g mushrooms, chopped ½ tsp mixed herbs 1 tsp mixed spice 1 x 400g tin cherry tomatoes 3 tbsp tomato puree 1 courgette, diced 200ml beef stock 1 tsp Marmite Salt and pepper
Method:
Spray a large pan with a little oil, fry meat until browned, set aside. Add onion, garlic, celery and pepper, cook gently until softened. Add mushrooms, herbs, spice, tomatoes and puree and cook for three mins. Add mince, courgette, stock and Marmite. Cover and simmer, stirring, for at least 30 mins. Season and serve. Instead of pasta, serve with: • Steamed broccoli and cauliflower florets (plus 35 calories per 100g/3½ oz) • Veg ‘noodles’ — stir-fried ribbons of courgette, carrot and leek (plus 35 calories per 100g/3½ oz)
7. SUPER-FAST THAI GREEN CHICKEN CURRY
331 calories per portion. Serves 2
Ingredients:
400ml half-fat coconut milk 1 tbsp Thai green curry paste 100ml chicken stock 1 tbsp lime juice 1 tbsp Thai fish sauce 200g chicken breast, cut in strips 200g vegetables; a mix from baby aubergines, young courgette, baby sweetcorn, mange tout, broccoli florets, pak choi, thinly sliced peppers, green beans, shiitake or oyster mushrooms, bean sprouts, frozen petits pois or spinach 1 green chilli, finely sliced Handful of coriander leaves Lime wedges, to serve
Method:
Heat 1 tbsp coconut milk in pan, stir in curry paste, cook for 2 mins. Add rest of milk, stock, lime juice and fish sauce. Bring to low simmer, cook for 10 mins. Add chicken and veg, simmer until chicken is cooked through. Top with fresh chilli and coriander, serve with a wedge of lime.
SERVE with 60g/2oz basmati rice and add 138 cals per portion.
8. HUEVOS RANCHEROS
283 calories per portion. Serves 1
Ingredients:
1 tsp olive oil 2 spring onions, finely chopped 1 red pepper, sliced ¼ tsp chilli flakes 200g tin chopped tomatoes 1 tsp balsamic vinegar 2 medium eggs Handful of parsley, roughly chopped Salt and pepper
Method: Heat oil in small frying pan and gently fry spring onion, red pepper and chilli for 3 mins. Add tomatoes and vinegar. Season, stir and simmer for 5 mins. Make two indentations in sauce, crack egg into each. Keep cooking until whites begin to set, then cover pan and cook until set, but yolks are runny. Sprinkle with parsley and serve.
9. RED LENTIL TIKKA MASALA
218 calories per portion. Serves 4
Ingredients:
For the masala paste 2 tsp garam masala 2 tsp chilli flakes 2 tsp smoked paprika 1 tsp cumin seeds, dry-fried and ground 1 tsp coriander seeds, dry-fried and ground 2cm fresh ginger, grated 1 tbsp groundnut oil 2 tbsp tomato puree Salt and pepper Handful fresh coriander
For the curry 1½ tbsp vegetable oil 1 red onion, diced 1 garlic clove, crushed 400g tin chopped tomatoes 250ml vegetable stock 200g red lentils, rinsed 200g young spinach leaves 2 tbsp natural yoghurt PULSE paste ingredients in processor.
Method:
Heat oil in large frying pan, add onion, cook until softened. Add garlic, cook for 1 min. Stir in masala paste and cook for 2 mins, add tomatoes and stock and bring to boil. Add lentils, reduce heat, simmer for 20 mins. Remove from heat and add spinach leaves, allowing them to wilt. If needed, add more hot stock. Serve with yoghurt to spoon over.
SERVE with optional 60g/2oz basmati rice and add 138 cals per portion.
10. FIELD MUSHROOMS WITH MOZZARELLA
159 calories per portion. Serves 1
Ingredients:
100g baby spinach leaves, wilted ½ tsp chilli flakes 1 garlic clove, crushed 1 large or 2 medium field mushrooms, washed and dried 50g low-fat mozzarella, torn 2tsp pecorino, grated or shaved Fresh thyme leaves Salt and pepper Salad leaves, to serve
Method:
Preheat grill to 200c. Mix spinach, chilli and garlic in bowl. Fill mushroom with mix, sprinkle over mozzarella, pecorino and thyme, season, grill until cheese is melted and mushroom cooked but firm. Serve with dressed leaves.
Men’s additional calorie allowance might allow for a wholewheat tortilla (144 cals).
The post On the fast diet? Here’s the the 10 most popular fast day recipes ever appeared first on EVOKE.ie.