Fasting plan: tasty recipes to help you lose weight

By admin
01 November 2013

Vegetarian options, fish, poultry and meat – here are recipes to go with the fasting plan featured in the 7 October 2013 issue of YOU.

All the recipes below are extracted from the book Eat, Slim, Fast: The Life-Changing Fasting Diet for Amazing Weight Loss and Optimum Health, by Amanda Hamilton (Duncan Baird Publishers).

SPICED LENTIL SOUP 

Serves 4

4 tsp olive oil or coconut oil

1 onion, finely chopped

2 garlic cloves, crushed

6 cm piece of fresh ginger, peeled and grated

handful of coriander leaves, chopped

2 tsp ground allspice

¼ tsp chilli powder

800 ml (3½ cups) low-sodium vegetable stock

200 g (¾ cup) red lentils

1,2 litres (4¼ cups) reduced-fat coconut milk

4 slices of wholemeal bread or 8 oatcakes

1        Heat the oil in a large nonstick saucepan over medium heat. Add the onion and cook for 5 minutes, stirring occasionally, until soft, then add the garlic and ginger and cook for a further 4 minutes. Stir in the coriander, allspice and chilli powder and cook for a further 3 minutes, stirring continuously.

2        Pour the stock into the pan, then add the lentils and coconut milk. Bring to the boil over high heat, reduce the heat to medium and simmer for 20 minutes until the lentils are soft. If you prefer a smooth soup, pour the soup into a blender and blend until smooth. Serve with wholemeal bread or oatcakes.

SPICY SALMON WITH STUFFED PEPPER 

Serves 1

165 g skinless and boneless salmon fillet

1 tsp harissa paste

1 red pepper

olive oil for greasing

STUFFING

60 g reduced-fat feta cheese, crumbled

1 tomato, diced

½ baby marrow, grated

2 tbsp chopped fresh basil

salt and freshly ground pepper

1        Put the salmon in a shallow non-metallic bowl and gently rub the harissa paste all over it. Cover with cling film and leave to marinate in the fridge for at least 30 minutes or up to 2 hours, occasionally spooning the marinade over.

2        Preheat the oven to 180 °C. Slice the top off the pepper, remove the pith and scoop out the seeds. Put the pepper on a baking tray, brush it with oil and cook in the preheated oven for 10 minutes.

3        Stuffing: Meanwhile prepare the stuffing. Put all the ingredients in a bowl, seasoning lightly with salt and pepper, and mix well. Remove the pepper from the oven and carefully spoon in the stuffing. Return the pepper to the oven and cook for a further 10-15 minutes until the pepper is tender and the stuffing is hot.

4        Preheat the grill to medium and brush the grill rack with oil. Grill the salmon for 5 minutes on each side until cooked through and the flesh is opaque and flakes easily when a knife is inserted into it. Serve the salmon with the stuffed pepper

STICKY CHICKEN WITH MANGO COUSCOUS

Serves 1

¼ mango

¼ cucumber, diced

1 tomato, chopped into small pieces

1 tsp ground cumin

1 tbsp white wine vinegar

1½ spring onions, white part only, thinly sliced

1 tsp wholegrain mustard

1 tsp honey

165 g skinless, boneless chicken breast, cut into thin strips

60 g (1/3 cup) couscous

10 g (1 /8 cup) flaked almonds

handful of salad leaves

1        Peel the mango using a vegetable peeler and slice the flesh. Put the mango slices in a bowl and add the cucumber and tomato, then toss with the cumin, vinegar and spring onions.

2        Preheat the grill to medium. Put the mustard and honey in a small bowl and mix well. Put the chicken on a baking tray and brush with half the mustard mixture. Grill for 5 minutes, turn the chicken over and brush with the remaining mustard mixture. Grill for a further 5 minutes until the chicken is cooked through.

3        Meanwhile put the couscous in a heatproof bowl and pour over 80 ml (1/3 cup) boiling water. Cover and set aside for 5-10 minutes until the water has been absorbed. Fluff the couscous with a fork.

4        Stir the mango mixture into the couscous, spoon onto a serving plate and put the chicken strips on top. Sprinkle with the almonds and serve with salad leaves.

LENTIL AND SPINACH STEW

Serves 4

220 g (heaped 1 cup) brown basmati rice

4 tsp olive oil

1 red onion, chopped

2 garlic cloves, crushed

4 tsp curry paste (optional)

400 g (12/3 cups) tinned chopped tomatoes

80 ml (1/3 cup) low-sodium vegetable stock

4 tbsp chopped thyme leaves

320 g red lentils, rinsed and drained

320 g frozen spinach, defrosted

1        Rinse the rice under cold running water, put it in a saucepan and cover with cold water. Bring to the boil, turn the heat down to medium and simmer for 15-20 minutes until soft, or according to the packet instructions.

2        Heat the oil in a deep nonstick frying pan or wok over medium heat. Add the onion and cook for 5 minutes until soft. Add the garlic and cook for a further 1 minute. Stir in the curry paste (if using) and cook gently for a further 1 minute.

3        Stir in the tomatoes, stock, thyme and lentils. Bring to the boil over high heat, then turn the heat down to medium and simmer for 10 minutes.

4        Stir in the spinach and gently heat through over low heat. Serve the stew with the rice.

GOAT’S MILK CHEESE, WALNUT AND APPLE SALAD

Serves 1

large handful of baby spinach leaves

15 g chopped walnuts

1 small apple, cored and sliced

1 tomato, sliced

olive oil for drizzling

balsamic vinegar for drizzling

salt and freshly ground black pepper

55 g goat’s milk cheese, thinly sliced

1        Put the spinach, walnuts, apple and tomato in a bowl and drizzle with olive oil and balsamic vinegar. Toss well and season lightly with salt and pepper.

2        Put the goat’s cheese on top of the salad and serve.

CHICKEN, ASPARAGUS AND CASHEW NUT STIR-FRY

Serves 1

50 g rice noodles

14 asparagus spears

1 tsp coconut oil, rapeseed oil or olive oil

1 garlic clove, finely chopped

2 cm piece of fresh root ginger, peeled and grated

1 baby marrow, thinly sliced

¼ red onion, thinly sliced

165 g skinless and boneless chicken breast, sliced into thin strips

juice of ½ lime

3 tbsp tamari soy sauce

2 tsp clear honey

2-3 tbsp chopped fresh coriander

1 tbsp cashew nuts

1        Put the noodles in a heatproof bowl, cover with boiling water and leave to soak for 10-15 minutes until soft, then drain.

2        Snap off and discard any woody ends from the asparagus stalks at the point where they break easily, then chop the asparagus into bite-size chunks.

3        Heat the oil in a deep nonstick frying pan or wok over medium heat. Add the garlic and ginger and fry for 30 seconds, then add the baby marrow, onion and asparagus. Fry, stirring constantly, for 2 minutes. Add the chicken and stir-fry for a further 5-6 minutes until cooked through. Stir in the lime juice, soy sauce and honey. Add the noodles, coriander and cashew nuts, toss well and serve immediately.

BEEF IN HONEY AND GINGER

Serves 1

MARINADE

3 tsp clear honey

2 cm piece of fresh root ginger, peeled and grated

2 tbsp tamari soy sauce

STIR-FRY

165 g lean steak, such as rump, cut into thin strips

1 tsp coconut oil, rapeseed oil or olive oil

1 pak choi (Chinese cabbage), quartered

1 red pepper, deseeded and sliced

100 g (heaped 1 cup) bean sprouts

4 broccoli florets

4 baby corn

handful of sugar snap peas

1        Marinade: Put the honey, ginger and soy sauce in a non-metallic bowl and mix well.

2        Stir-fry: Add the steak to the bowl and rub the marinade into it with your fingers. Cover with a lid or cling film and leave to marinate in the fridge for 30 minutes, occasionally spooning the marinade over the beef.

3        Heat the oil in a deep, nonstick frying pan or wok over medium heat. Add the beef and cook for 2-3 minutes until brown on the outside and slightly pink in the centre. Add the pak choi, red pepper, bean sprouts, broccoli, baby corn, sugar snap peas and any remaining marinade. Fry, stirring constantly, for a further 2 minutes until the beef is cooked and the vegetables are tender. Serve immediately.

MEDITERRANEAN FISH WITH COUSCOUS

Serves 4

4 tsp olive oil

1 onion, chopped

4 celery sticks, chopped

2 garlic cloves, crushed

2 tsp chilli flakes

720 g (3 cups) tinned chopped tomatoes

150 ml (2/3 cup) white wine

520 ml (generous 2 cups) low-sodium vegetable stock

280 g (1¾ cups) couscous

650 g white fish (such as cod, hake or haddock), cut into bite-size chunks

TO SERVE

grated zest of 2 lemons

small handful of parsley, chopped

1        Heat the oil in a nonstick frying pan over medium heat. Add the onion, celery, garlic and chilli flakes and fry for 10 minutes, stirring occasionally. Stir in the tomatoes and cook for a further 2 minutes.

2        Add the wine and stock and bring to the boil over high heat. Boil for 2 minutes, then add the couscous. Turn the heat down to medium and add the fish. Cover with a lid and simmer for 5-7 minutes until the fish is cooked. Add more water if the mixture becomes too dry; the couscous should be moist and similar to a risotto in texture.

3        To serve: Spoon into bowls and sprinkle with the lemon zest and parsley.

SAUSAGE CASSEROLE

Serves 4

4 tsp olive oil

650 g reduced-fat pork or beef sausages, cut into bite-size chunks

2 garlic cloves, finely chopped

1 onion, chopped

small handful of rosemary leaves, chopped

360 g (12/3 cups) canned haricot beans (no added salt), drained and rinsed

650 g (2½ cups) canned chopped tomatoes

3 large handfuls of kale, roughly chopped

8 tbsp reduced-fat plain yoghurt

freshly ground black pepper

4 slices of rye or wholemeal bread

1        Heat the oil in a flameproof casserole over medium heat. Add the sausages and fry for 5-6 minutes, turning regularly, until golden brown, then add the garlic, onion and rosemary. Turn the heat down to low, cover with a lid and cook for 15 minutes, stirring occasionally, until the onion is soft and golden.

2        Add the beans, tomatoes and 180 ml water. Bring to the boil over high heat, then turn the heat down to low and simmer for 20 minutes. Stir in the kale and simmer, uncovered, for a further 10 minutes. Add the yoghurt and heat through.

3        Season to taste with pepper and serve with the bread.

KEDGEREE

Serves 1

1 egg

125 g boneless, skinless undyed smoked haddock fillets

1 tsp olive oil

¼ onion, chopped

½ tsp curry powder

60 g (1/3 cup) white basmati rice

1 tbsp reduced-fat crème fraîche

2 tbsp chopped fresh parsley

freshly ground black pepper

1        Put the egg (in its shell) in a saucepan, cover with cold water and bring to the boil over high heat. Reduce the heat to medium and simmer for 10 minutes. Remove the egg from the pan using a slotted spoon and plunge into a bowl of cold water to cool it, then peel off the shell and finely chop the egg.

2        Put the haddock fillets in a heavy-based saucepan and pour in 200 ml boiling water. Bring to the boil, reduce the heat to medium, cover with a lid and simmer gently for 10 minutes or until the fish flakes easily when a knife is inserted into it. Lift the fish out of the pan with a slotted spoon and flake the fish with a fork. Strain and reserve the cooking liquid

3        Heat the oil in a nonstick frying pan over medium heat. Add the onion and cook gently for 2-3 minutes, stirring occasionally, until starting to turn golden. Add the curry powder and rice, and pour in 110 ml (scant ½ cup) of the reserved cooking liquid. Bring to the boil, reduce the heat to medium, cover with a lid and simmer for 15-20 minutes until the rice is soft, topping up with extra liquid if necessary.

4        Stir in the flaked fish and continue cooking, uncovered, until all the liquid has been absorbed. Remove the pan from the heat and stir in the crème fraîche. Season lightly with black pepper, put the egg on top, sprinkle with the parsley and serve.

HEALTHY TURKEY BURGER

Serves 1

120 g minced turkey

2 tbsp porridge oats

1 spring onion, white part only, thinly sliced

½ egg, whisked

1 tsp mustard

1 tbsp chopped fresh parsley

olive oil for greasing

1 wholemeal burger bun, cut in half

1 tsp mustard

1 tsp reduced-fat crème fraîche

TO SERVE

5 cherry tomatoes

¼ pepper, deseeded and sliced

handful of salad leaves

1        Put the mince, oats, spring onion, egg, mustard and parsley in a bowl and mix well. Using your hands, roll the mixture into a ball, then flatten the ball and shape into a burger.

2        Preheat the grill to medium and brush the grill rack with oil. Grill the burger for 5 minutes on each side until cooked through. For the last 1 minute of cooking time, add the two halves of the burger bun to the grill rack, cut sides up, and toast until lightly golden. Spread the bun lightly with the mustard and crème fraîche.

3        To serve: Put the burger between the two halves of the bun and serve with the tomatoes, pepper and salad leaves.

MANGO AND GRANADILLA YOATIE

Serves 1

¾ mango

1 granadilla

50 g (½ cup) porridge oats

125 ml (½ cup) orange juice

125 g (½ cup) reduced-fat plain yogurt

a little mineral water (if needed)

1        Peel the mango using a vegetable peeler and slice the flesh off the large, central stone. Put the mango flesh in a blender or food processor.

2        Cut the granadilla in half and scoop the pulp and seeds into the blender.

3        Add the oats, orange juice and yoghurt and blend until smooth and creamy. If the mixture is too thick, add a little mineral water, 1 tablespoon at a time. Pour into a glass and serve immediately

GREEN THAI TOFU CURRY

Serves 4

180 g rice noodles

4 tsp coconut oil, rapeseed oil or olive oil

1 red onion, chopped

2 garlic cloves, finely chopped

6 cm piece of fresh root ginger, peeled and grated

2 green chillies, deseeded and finely chopped

650 g firm tofu, cut into 2,5 cm cubes

875 ml (3½ cups) reduced-fat coconut milk

2 lemongrass stalks, crushed with the side of a knife

280 g baby corn

1 red pepper, deseeded and sliced

300 g broccoli florets

4 tbsp tamari soy sauce

juice of 2 limes

small handful of fresh coriander, chopped

1        Put the noodles in a heatproof bowl, cover with boiling water and leave to soak for 10-15 minutes until soft, then drain.

2        Heat the oil in a deep nonstick frying pan or wok over medium heat. Add the onion, garlic, ginger and chillies and cook for 3 minutes until soft. Add the tofu, coconut milk, lemongrass, baby corn, red pepper and broccoli. Bring to the boil over high heat, turn the heat down to medium and simmer for 10 minutes.

3        Add the noodles, soy sauce, lime juice and coriander and simmer for a further 2 minutes, then remove the lemongrass and discard. Serve immediately.

MINTED QUINOA FRUIT SALAD

Serves 1

80 g (1/3 cup) quinoa

2 tbsp chopped fresh mint

125 g (½ cup) reduced-fat plain yoghurt

70 ml (generous ¼ cup) apple juice

1 orange

50 g (1/3 cup) blueberries

1        Put 200 ml water in a saucepan and bring to the boil over high heat. Add the quinoa, turn the heat down to low and simmer for 15 minutes or until the quinoa is soft. Leave to cool.

2        Meanwhile put the mint, yoghurt and apple juice in a blender or food processor. Blend until smooth and creamy, then set aside.

3        Using a sharp knife, cut a thin slice of peel and pith from each end of the orange. Put on a plate, cut side down, and cut off the peel and pith in strips. Remove any remaining pith. Cut out each segment, leaving the membrane behind. Squeeze the remaining juice from the membrane into a bowl and reserve.

4        Put the segments in a serving bowl and pour in the reserved juice, then add the blueberries.

5        Pour the yoghurt mixture over the fruit and toss to coat, then mix in the quinoa and serve.

HEALTHY NO-BUN BURGERS

Serves 1

200 g lean beef mince

½ onion, finely chopped

1 small garlic clove, crushed

1 tbsp chopped fresh parsley

1 tbsp tomato ketchup

1 tbsp Worcestershire sauce

½ egg white

olive oil for brushing and for drizzling

6 cherry tomatoes, cut in half

handful of baby spinach leaves

balsamic vinegar for drizzling

1        Put the beef in a bowl and add the onion, garlic, parsley, tomato ketchup, Worcestershire sauce and egg white, then mix until well combined. Using your hands, divide the mixture into 2 equal pieces and roll each into a ball. Flatten slightly to shape into burger patties.

2        Meanwhile, preheat the grill to medium. Brush the grill rack with oil and cook the burgers for 5 minutes on each side or until cooked through.

3         Put the tomatoes and spinach on a plate, drizzle with oil and balsamic vinegar, then put the burgers on top and serve.

VEGETABLE CHILLI

Serves 4

220 g (heaped 1 cup) brown rice

4 tsp olive oil

1 onion, chopped

2 garlic cloves, crushed

4 tsp ground cumin

1 tsp chilli flakes

2 carrots, diced

4 celery sticks, diced

3 red peppers, deseeded and diced

400 g (2 cups) canned red kidney beans (no added salt), rinsed and drained

800 g (31/3 cups) canned chopped tomatoes

juice of 2 lemons

1        Rinse the rice under cold running water, put it in a saucepan and cover with cold water. Bring to the boil, turn the heat down to medium and simmer for 35 minutes until soft, or according to the packet instructions.

2        Heat the oil in a deep nonstick saucepan over medium heat. Add the onion and garlic and cook for 2-3 minutes until golden. Add the cumin and chilli flakes and cook for a further 30 seconds to release the flavours. Add the carrots, celery and peppers and fry for a further 2 minutes, stirring constantly.

3        Add the kidney beans and tomatoes. Bring to the boil over high heat, then turn the heat down and simmer for 15-20 minutes until all the vegetables are tender. Stir in the lemon juice. Serve the chilli on the rice.

ASIAN-STYLE CHICKEN NOODLE SOUP

Serves 4

200 g dried glass noodles

4 tsp olive oil

2 garlic cloves, crushed

8 cm piece of fresh root ginger, peeled and grated

2 onions, finely chopped

2 lemongrass stalks, crushed with the side of a knife

1,25 litres (5 cups) low-sodium chicken stock

650 g skinless, boneless chicken, cut into thin strips

1 carrot, cut into matchsticks

1 red pepper, deseeded and cut into matchsticks

small handful of fresh coriander, chopped

1½ red chillies, deseeded and finely chopped

1        Put the noodles in a heatproof bowl, cover with boiling water and leave to soak for 10-15 minutes, then drain. (If you are planning to freeze the soup, soak the noodles for 8-10 minutes so they still have plenty of “bite”.)

2        Heat the oil in a nonstick saucepan over a medium-high heat. Add the garlic, ginger, onions and lemongrass and fry, stirring frequently, for 3 minutes.

3        Pour the stock into the pan, add the chicken, carrot, red pepper and noodles. Bring to the boil over high heat, then turn the heat down to medium and simmer for 5 minutes or until the chicken is cooked through.

4        Remove the pan from the heat and stir in the coriander and chillies. Leave to stand for 5 minutes, then remove and discard the lemongrass.

GOAN FISH AND CHICKPEA CURRY

Serves 4

240 g (1¼ cups) brown rice

1 tbsp olive oil

2 onions, chopped

1½ tbsp mild Indian curry paste or to taste

1 red pepper, deseeded and sliced

480 g (2 cups) canned chickpeas (no added salt), drained and rinsed

320 ml (11/3 cups) reduced-fat coconut milk

580 ml (21/3 cups) low-sodium vegetable stock

400 g skinless and boneless white fish (such as cod, hake or haddock), cut into bite-size chunks

juice of 2 lemons

1        Rinse the rice under cold running water, then put it in a saucepan and cover with cold water. Bring to the boil, turn the heat down to medium and simmer for 35 minutes until soft, or according to the packet instructions. 2        Meanwhile, heat the oil in a nonstick saucepan over medium heat. Add the onions and cook for 30 seconds, then turn the heat down to low. Add the curry paste and cook for 2-3 minutes, stirring constantly, to release the flavour. Stir in the red pepper, chickpeas, coconut milk and stock, and bring to the boil over high heat. Add the fish, turn down the heat and simmer for 3-4 minutes until the fish is cooked. Stir in the lemon juice. Serve the curry with the rice. Share your thoughts:

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