Sample low calories recipe on 5:2 or 16:8 plan

I thought I'd let you see an example of the sort of changes to the diet that using the plan has brought for me and to show that it does not involve only eating lettuce and carrots.

The following is a variation of the dish in the 5:2 Diet plan recipe book which I bought when I started and which I recommend you buy, or something similar, if you want to follow the plan . It is available here - http://www.amazon.co.uk/Fast-Diet-Recipe-Book-Calorie-controlled/dp/1780721870 and no, I am not on commission.

Note - a good non-stick pan is important with low fat cooking and don't use commercial fat free sprays as they are possibly harmful and anyway they taste rubbish. You can make your own oil spray by getting a cuisine level spray bottle and sterilising it. I got this nice, shiny stainless steel pump-action spray here - http://www.amazon.co.uk/dp/B0001IX1EI/ref=cm_sw_r_tw_dp_EnOxsb1HR903E  - and it looks so good it goes on the table with the S & P grinders. The real reason for using a sprayer is that in conjunction with a non-stick pan you use far less oil without it compromising the taste and cooking. NB, you do need to watch the cooking to prevent burning.


COTTAGE PIE

Just 1,000 calories in all and serves 4 with other veg or I eat it on its own on a fast day.

You need -

Olive or vegetable oil for spraying
A good non-stick pan
200 gms extra lean mince or blade steak minced
1 medium onion diced
2 medium carrots diced
2 sticks of celery chopped small
1 x 400gm can of chopped tomatoes
Small squirt of tomato puree
500 gms celeriac chopped into big chunks (or 250 gms celeriac & 250 gms swede.)
2 medium leeks chopped to the width of a £1 coin
100 ml (half a tub) half fat crème fraiche
Salt and pepper
1 beef stock cube
1 tsp mixed herbs
A few drops of Worcester Sauce
250 mls water
2 tbs Red Wine Vinegar (optional)


The Topping -

1. Boil the celeriac (& swede if using) until tender. Drain & return pan to low heat to steam dry. When dry mash roughly but not to a pulp, add crème fraiche, stir in gradually and without breaking down the celeriac too much and season with S&P.

2. Whilst the above is cooking spray the pan to cover the base and cook the leeks over a medium heat, stirring to prevent burning. Occasionally spray the leeks with one squirt of oil, say 3/4 times. When leeks are soft and have started to brown at the edges stop and tip them into the pan with the mashed celeriac.

2. Stir together. Don't overdo this as it will go gloopy.


The Sauce -

1. Spray bottom of a large casserole dish once to cover, then cook the mince or cook it with the Red Wine Vinegar and no oil until all the moisture goes. You need to keep stirring this constantly to stop it sticking and burning and don't do it over more than a medium medium/high heat.

2. Add onion, carrots and celery and cook over low/medium heat till they soften.

3. Add tomatoes and puree, stir in well.

4. Add stock cube, herbs, S&P and Worcester sauce, stir well then add the water and stir again.

5. Cover partially and simmer for about 20 mins stirring occasionally; you really want most of the liquid to have been absorbed because the pie topping is quite moist.

6. Put sauce in bottom of oven-proof dish, add topping and bake for c 20 mins at 200c or 180 for fan oven or until top is browning.


Mince - I like to use blade and mince it because I think it taste better and if you watch this link you can see that mincing (ooh er missus) can be fun -  http://youtu.be/JIJamYZQiSU