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.
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