5:2 Grilled Chicken with lentils and feta

Posted on August 22, 2013 by Malin

So it’s been a while since I posted any recipes but I guess things has just been crazy lately. But tonight I made my 5:2 diet dinner with 500 calories and I was surprised how much food I actually ended up eating. This is my fifth week doing this and it supposedly it has a lot of health benefits (www.thefastdiet.co.uk). And with that being said I do feel great but I will admit that the first two weeks I was constantly thinking about food on my fasting days and could not wait until it was over but I don’t anymore…

1 portion

Grilled chicken (479 calories)

250 gram Chicken breast 187.5 cal

salt

Pepper

cayenne pepper

Garlic powder

Tomato Lentil sauce

1/4 cup green lentils 140 cal

4 oz / 114 grams tomato sauce 12 cal

5 fresh chopped basil leaves 4 cal

salt

pepper

Chili flakes

Feta Salad

30 grams arugula 12 cal

100 gram cucumber 12 cal

2 slices of red onion 12 cal

10 cocktail tomatoes 30 cal

28 grams Feta cheese 70 cal

1/2 tablespoon Champagne vinegar 2.5 cal

How to: This is dead easy, season the chicken and grill it on the bbq. Boil the lentils for 5 minutes, rinse and add them into the tomato sauce. Season the sauce and let it heat up serve your dinner with the salad and feta cheese!

Turkey Burger with a Feta Cheese Creme

Posted on August 6, 2013 by Malin

Today is my first fast day of the week and when I think eating soup is a great way to fill yourself up with limited calories I wanted to explore what else I can come up with within the 500 calorie limit…and I have to say it was not too shabby…;)

Turkey Burger 3 servings (222 calories/serving)

1 lbs (500 grams) grounded turkey

3.5 oz (100 grams) sliced Black Olives

10 leaves of chopped Basil

1 Egg

2 Cloves of chopped Garlic

2 teaspoons paprika powder

Season with Salt and Pepper

Feta Cheese Creme (92 calories/serving)

7 oz (200 grams) Turkish Yogurt 2%

2 oz (60 grams) Feta Cheese (reduced fat)

10 leaves Basil

1 Chopped Garlic Clove

Salt and pepper

How to:

Mix all the ingredients together burgers and form them into 3 patties and grill them on the grill until thoroughly cooked.

Meanwhile mix the ingredients for the Feta Cheese Cream. Serve the patties with Salad, cucumber, red onion and tomatoes!

Broccoli and Spinach soup

Posted on July 31, 2013 by Malin

Twice a week I eat less than 500 cal/day (will write more about it later) so this is the first low-calorie recipes I am posting…The soup is really delicious, full of vitamins, it will fill you up and only has 198 cal!!!

1 liter/ 34 oz water

1 cube vegetables bouillon

500 grams/ 1 lbs Broccoli

100 grams/ 3.5 oz Spinach

1-2 cloves of chopped garlic

app. 5 tablespoons shallots

Salt, Pepper and Chili flakes

1/4 cup shredded parmesan cheese/ person (120kal)

Bring the water to a boil and add the broccoli for about 10 minutes together with the vegetable bouillon. Meanwhile fry the onion and garlic in a frying pan. Add the spinach together with the onion mix. Mix everything together till a smooth soup and seasoning with salt, pepper and chili flakes.