5:2 Fast Day Recipes: "Faux" Pho - Prawn Noodle Soup

The wonderful thing about herbs and spices is that they are virtually calorie free - therefore liberal usage is encouraged. I wanted to created a dish like the pho I always order at my local Vietnamese restaurant, so my faux pho was born. I know the basic ingredients but have next to no idea just what makes the broth so delicious, so I experimented and was pretty pleased with the results.

To my delight, my faux pho was a heady, aromatic dream to eat - more feast than fast. I substituted the beef fillet I would usually opt for, for prawns - lower in calories but still meaty and delicious. For obvious reasons the noodles had to be rationed, but once I upped the quantity of bean sprouts this was barely noticeable.

Best of all though, this dish is both quick to prepare and to cook. One thing - this is one of those rare meals that does not get better with age... If left too long, the herbs and spices begin to lose their potency. For that reason it is best to eat this straight away which, given its deliciousness, shouldn't be too difficult.

Ingredients (Serves 2) 

150g fresh, raw prawns. 120 calories

150g dried egg noodles. 210 calories

200g beansprouts. 62 calories

100g babycorns, sliced lengthways. 24 calories

80g mangetout. 31 calories. 

1 red chili, thinly sliced. 7 calories

3 sping onions, chopped. 24 calories 

Inch sized piece fresh ginger, peeled and grated. 19 calories

1 garlic clove, finely chopped. 6 calories

2 lemongrass stalks, tough outer leaves removed. 10 calories 

Juice of one lime. 10 calories

Small bunch of basil, roughly chopped. 10 calories

500 ml chicken stock. 32 calories

Total calories: 565

Calories per serving: 283

Method

Heat the chicken stock in a large, heavy bottomed pan. Add the chilli, garlic, lemongrass and grated ginger. Allow to simmer for a few minutes, until the flavours have begun to penetrate the stock - this will form the base of the soup. 

Add the noodles and simmer until they have softened. This will take around 5- 10 minutes. Then add the sping onions, beansprouts, babycorns, mangetout and prawns. When the prawns have turned pink, they are cooked through.

Place in a warm bowl and squeeze over the lime juice. Scatter the chopped basil over the top and serve immediately. 

One last thing - the delicate but floral flavour of green tea and/or jasmine tea complement this dish really well and have the added bonus of being low in calories, so give them a try... Enjoy!

5:2 Fast Day Recipes: Pork and Basil Meatballs with Courgette Spaghetti

My love affair with courgettes continues in my new recipe. I bought a julienne peeler so that I could make the courgette spaghetti that is so popular at the moment. Replacing carbs with courgettes has allowed me to use a bit of meat in this meal, so I've added in some pork meatballs along with a tomato sauce. Although not as indulgent as my usual meatballs (which contain veal and breadcrumbs amongst other tasty ingredients) they hit the spot and this actually feels like a proper meal. Delicious, nutritious and just over half of the days calorie count... Delish! 

Ingredients (Serves 2)

200g lean pork mince. 302 calories

300 ml passata. 75 calories

2 garlic cloves, chopped. 16 calories

2 large courgettes (or 400g), julienned. 71 calories.

1 large shallot (or 40g) chopped. 26 calories.

100g mushrooms, chopped. 28 calories.

Small bunch of basil, roughly chopped. 6 calories.

Low calorie cooking spray. 1 calorie.

Salt and pepper, to taste.

Total calories: 525 

Calories per serving: 263 

Method

Preheat oven to 180 degrees.

Combine the mince and half the basil in a bowl and season to taste. Roll into bon bon sized balls and place in a frying pan, cooking over medium heat until the meatballs are browned on all sides.

The pork will release a bit of fat whilst frying, so that's what we're going to use to soften the veg. Remove the meatballs with a slotted spoon and place in an oven proof dish.

Add the onions to the frying pan, allowing them to soften before adding the mushrooms and garlic. Fry for a further five minutes before adding the passata, scraping the base to pick up all the flavours of the pan.

Pour the sauce mixture over the meatballs and place in the preheated oven. It should take around 15 minutes for the pork to cook through.

Five minutes before serving, heat the low calorie spray in a frying pan and add the courgette spaghetti. Cook until soft and on the verge of browning. 

Serve the spaghetti with the meatballs and scatter the remaining basil on top. Parmasan shavings are always a welcome addition if enough calories have been saved up! 

5:2- Fast Day Recipes: Ratatouille

After a winter of excess, it's time to ignore the premature arrival of Creme eggs on the shop shelves and get back to healthy eating. I'm restarting the 5:2 diet which is effective and doable in the long term, but can make things a bit frustrating when you don't know how you're going to be satisfied on a seemingly paltry 500 calories a day (or 600 if you're a man).

I personally prefer to distract myself during the day with fruit teas and black coffee and then "splurge" in the evening with as hearty a meal I can prepare given the circumstances.

Tonight I'm making some ratatouille which includes courgette amongst other things. Due to the high water content of courgettes, they are very low in calories but are filling at the same time. The same goes for aubergines which will also be added to my dish. 

To be super precise, I'm going to weigh the veg after I've chopped it and removed the stalks etc. The calorie counter I'm using is MyNetDiary - a really handy tool to keep track of what you're eating. This recipe is enough for two people or two portions. Either half the quantities used or freeze the leftovers for your next fast day.

Ingredients 

300g courgettes (or 2 small) halved lengthways and chopped. 54 calories

300g aubergine (or 1 large) halved lengthways and chopped. 72 calories 

90g red pepper (or 1 medium) sliced.  28 calories 

80g shallots (or 2 large) sliced. 58 calories 

400g chopped tomatoes. 82 calories 

10g garlic (or 1 clove) crushed. 16 calories

Salt and pepper, to taste

Total: 310 calories 

Per serving: 155 calories 

As I'm having this for my main meal, I'm going to add around 200g of boiled potatoes which brings the calorie total up to 300 calories, however, it would make a substantial lunch on its own, leaving plenty of leeway for other snacks or meals.

Method

To keep this meal as light as possible, I'm opting to dry fry the vegetables instead of using oil. Start off by placing the onions and garlic into a frying pan and cook very slowly over a low heat until the onions start to soften.

Add the rest of the vegetables to the pan and fry for a further 10 minutes, making sure to stir occasionally so they don't stick.

Pour in the chopped tomatoes and mix through the vegetables. If necessary, add some water to loosen.

Allow to simmer on a low heat for around 15 minutes, or until the vegetables have softened. Add salt and pepper to taste and serve immediately.