In the meantime, how is the shrinking going? don't worry if you miss the planned day to fast, you can do it the next day or today? that's the good thing about the 5:2 diet. And in case your thinking 'this woman's obsessed' or 'she must be on commission', or both, I'm not. This is the first diet in thirty years that has worked.
Thai-green-red-yellow-curry
Reduced-fat coconut milk helps, but it is not as rich, so you need to use more spices to compensate. You can buy frozen Thai herbs, or jars containing blends of lemon grass, garlic, chilli and basil if you don’t have time to chop and grate. And don’t stress too much if you’re missing an ingredient. The method below is for a veggie version made with tofu, but the variations at the end of the recipe for prawns (as in the picture) and chicken also work brilliantly. Experiment with your favourite veg and aim for a mix of colours and textures. I cook and chop at the same time, adding the densest vegetable first (broccoli or cauliflower) and tipping more veg into the pan when it’s ready. Keep any leftover curry covered in the fridge overnight to eat the next day.
SERVES 3 GENEROUSLY
Calories per serving: 170 for the basic recipe
Preparation time: 10 minutes, plus marinating
Cooking time: 18 minutes
200g king prawns170-370 cals
1 tsp light soy sauce (or fish sauce for non-veggies) 3 cals
1 lime 20 cals
2 tsp grated fresh root ginger 5 cals
2 kaffir lime leaves
1⁄2 stick lemon grass, bashed
2 tsp Thai curry paste (choose from green, red or massaman; check the label for fish sauce if you’re vegetarian and you can have tofu) ( I'd not bother, just have more veg.) about 16 cals
1 red chilli, 1⁄2 finely chopped, 1⁄2 sliced into rounds 4-8 cals
1-cal cooking spray
5 spring onions, sliced 6 cals
2 cloves garlic, crushed 8 cals
125g broccoli, broken into florets 40 cals
1 yellow or red pepper, deseeded and sliced 30 cals
1 courgette, sliced on the diagonal 34 cals
75g shiitake mushrooms, any larger ones sliced in half 19 cals
200ml reduced-fat coconut milk (check the label) about 150 cals
small handful fresh basil or coriander leaves, torn or roughly chopped 5 cals
● In a shallow bowl, mix together the soy or fish sauce, the juice from half the lime (save the other half for serving), the ginger, lime leaves, lemon grass, curry paste and the finely chopped chilli. Add the prawns and toss lightly to coat in the marinade. Leave in the fridge for an hour, or overnight, for the flavours to develop.
● Heat a few sprays of 1-cal cooking spray in a large nonstick saucepan (or you can use half a teaspoon of coconut oil, which will add 21 cals but goes well with the spices). Fry the spring onions
over a medium-high heat for 2 minutes, then reduce the heat, add the garlic and fry for a further minute. Add the tofu and marinade to the pan and fry for 2 minutes.
● Add the veg. Fry for 1-2 minutes to coat the veg in the marinade.
● Pour in the coconut milk and mix gently. Simmer for 10-12 minutes, until the vegetables are tender (you may prefer to cook them for a little longer, depending on how crunchy you like your veg). Remove the lime leaves and lemon grass.
● Serve the curry with the remaining lime half cut into wedges. Sprinkle with the remaining chilli slices and garnish with a little basil or coriander.
Variations
Replace the prawns with small chunks of chicken breast (240 cals). Prepare and cook as above, but fry the chicken for 4-5 minutes before adding the vegetables, and make sure it’s cooked through before serving.
- Posted using BlogPress from my iPad
No comments:
Post a Comment