Fast Days and Feast Days: 5:2 Diet Recipe – Herb and Spice Crusted Baked Chicken Breasts (180 calories)

Herb and Spice Crusted Baked Chicken Breasts

Herb and Spice Crusted Baked Chicken Breasts

Fast Days and Feast Days: 5:2 Diet Recipe

Herb and Spice Crusted Baked Chicken Breasts

(180 calories)

Yes you CAN have lovely, tasty and exciting meals when following the 5:2 diet and on your fast days! Fast days on the 5:2 diet aren’t “no food” days, as many of you will know, but they are VERY low-calorie days, where the total calories allowed for women is 500 calories and the blokes get a better deal as they are allowed 600 calories! So, over the last week I have been interspersing my daily posts with some low-calorie meal ideas, as well as my usual recipes too of course. My recipe idea today would make a GREAT main meal on a fast day, as it is ONLY 180 calories, as seen served with some salad leaves and 200 calories when served with a sliced tomato too. The chicken breast is poached and baked with a herb and spice crust in the oven, and is tender and succulent and FULL of flavour; for me, all that is needed is a simple undressed salad to accompany it, and it’s hard to believe that is is diet food. If you serve this with salad AND a sliced tomato, the total will be 200 calories, which allows you 300 calories (400 calories for men) left for the day, so it’s a super meal to treat yourself to if you eat meat. The great thing is,  if you are a vegetarian, you can also have this by using a Quorn “chicken style” fillet, and the calories will be reduced by 20 calories for the meal, so a real WIN WIN situation! The spices and herbs add a real oomph and the oven baked-poaching method results in a VERY tender chicken breast!

Herb and Spice Crusted Baked Chicken Breasts

Herb and Spice Crusted Baked Chicken Breasts

You can use any herbs or spices of your choice, and curry powder is also a great idea for the seasoned crust too, in fact, I have been experimenting, and the chicken breast shown in my photos was a curried chicken version, with no herbs, but JUST as tasty and totally delicious! I do eat Quorn, and I do have some “chicken style” fillets on the freezer, so I am going to try that next time for a lower calorie change. I served my salad sans dressing, but you can add salad dressing of your choice and just add the calories on of course. There is a VERY hand Salad Dressings calorie count chart here: The good salad dressing guide For example, a fat-free Italian vinaigrette with garlic is only 6 calories! 

Herb and Spice Crusted Baked Chicken Breasts

Herb and Spice Crusted Baked Chicken Breasts

I am sharing the recipe below and this recipe is part of my Fast Day today, you can see the rest of my meal plan here: 5:2 Diet, Feast Days & Fast Days, Monday Meal Plan and Halloumi & Tomato Salad Platter Recipe. I had a boiled egg for breakfast with a peach, which was a total of 134 calories, this chicken recipe for lunch, making a total of 314 calories and I have 186 calories left for the rest of the day, and I plan to have Caprese Crispbreads: Mozzarella and Tomato Basil on Ryvita Dark Rye (122 calories) and another peach, which brings the total to 492 calories! I was recently sent some packets of Ryvita, and I will be sharing this recipe along with several more Ryvita recipe ideas in a separate post.

Caprese Crispbreads: Mozzarella and Tomato Basil on Ryvita Dark Rye

Caprese Crispbreads: Mozzarella and Tomato Basil on Ryvita Dark Rye

And, for those of you have made and enjoyed my Roast Tomato & Garlic Soup Recipe (70 Calories), I am posting a VERY handy Calorie Count Chart of accompaniments that go with soup below.…..I printed it and have it stuck to my fridge and I hope you will find it as handy as I do, for a little extra inspiration on Fast days!

5:2 Diet, Fast Days & Feast Days and Roast Tomato & Garlic Soup Recipe (70 Calories)

Calorie Count Chart – Accompaniments for Soups:

Breads:

2 extra-thin crispbreads = 50 cals

A slice of low-calorie bread = 30 cals

A slice of medium-size bread, toasted and cut into croutons = 40 cals

6 small Melba toasts = 90 cals

1 mini pitta bread = 80 cals

3 rice cakes = 90 cals

1/2 medium size naan bread = 185 cals

1 medium size bread roll, soft or crusty = 110 cals

5cm (2″) slice of baguette = 100 cals

5cm (2″) slice garlic bread = 145 cals

1 heaped tablespoon croutons = 85 cals

Creams – per tablespoon:

Low-fat plain fromage frais = 7 cals

Single cream = 25 cals

Double cream or crème fraîche = 55 cals

Half fat double cream or crème fraîche  = 25 cals

Yoghurt – per 2 tablespoons:

Low-fat bio = 7 cals

Greek-style = 55 cals

Low-fat plain = 25 cals

Quark = 25 cals

Miscellaneous:

Rasher of grilled streaky bacon, grilled, and crumbled = 115 cals

1 teaspoon Parmesan cheese = 10 cals

5 cashew nuts or hazelnuts, chopped and toasted = 50 cals

1 tablespoon pumpkin, sunflower or sesame seeds = 80 cals

1 teaspoon desiccated coconut = 10 cals

5 green olives, sliced = 12 cals

Herb and Spice Crusted Baked Chicken Breasts (180 calories)

Herb and Spice Crusted Baked Chicken Breasts (180 calories)

 That’s all for now, I’m sorry about the flurry of post lately, but I have QUITE a few review posts due, as well as some blog challenge posts to do this week, before the deadlines expire – but I HOPE you are finding my 5:2 diet ideas helpful and tasty, if you try them!  I will see you later with a FABULOUS Random Recipe, some Ryvita recipe ideas, as well as a Meals on Wheels review courtesy of Gousto – so keep checking back! Have a wonderful mid-week, Karen

Herb and Spice Crusted Baked Chicken Breasts

Serves 2
Prep time 5 minutes
Cook time 25 minutes
Total time 30 minutes
Meal type Lunch, Main Dish, Salad
Misc Pre-preparable, Serve Cold, Serve Hot
By author Karen S Burns-Booth
A quick and easy dinner or lunch idea which is perfect for 5:2 diet fast days as well as Weight Watchers, and is packed with flavour. Serve at room temperature with a salad, which will be 180 calories; or serve hot with the cooking juices, vegetables, pasta, rice or potatoes, but you must add the extra calories if served that way.

Ingredients

  • 2 x 150g skinless and boneless chicken breast fillets
  • a few sprigs of parsley, basil or oregano (very finely chopped)
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • low fat cooking spray
  • 250ml vegetable stock
  • salt and pepper to taste

Optional

  • a little chilli powder

Note

A quick and easy dinner or lunch idea which is perfect for 5:2 diet fast days as well as Weight Watchers, and is packed with flavour. Serve at room temperature with a salad, which will be 180 calories; or serve hot with the cooking juices, vegetables, pasta, rice or potatoes, but you must add the extra calories if served that way.

Directions

Step 1 Pre-heat oven to 200C/400f/Gas Mark 6. Make shallow cuts in the chicken with the tip of a sharp knife and place the chicken breasts in a non-stick baking tray/tin.
Step 2 Mix the herbs and spices together in a small bowl and then spread the mixture all over the chicken breasts with your hands, patting the mixture in to the cuts on the chicken. Spray a little low-fat spray over the top and then pour the stock into the tray around the chicken, but NOT over the top.
Step 3 Bake for 20 to 25 minutes, or until the chicken is cooked through and the herb and spice mix is golden brown and slightly crispy. Cut the chicken into slices, and serve with salad. Or, serve with the juices poured around the chicken with seasonal vegetables, rice or pasta.

Herb and Spice Crusted Baked Chicken Breasts

Herb and Spice Crusted Baked Chicken Breasts

 Links to my other 5:2 Diet Recipes:

5:2 Diet, Fast Days & Feast Days and Roast Tomato & Garlic Soup Recipe (70 Calories) 

5:2 Diet, Fresh Fruit Salad Recipe, Meal Plan Ideas and Calorie Counters

Fish on Friday with Pink Grapefruit and Prawn Salad suitable for 5:2 Diet and Weight Watchers 

A Hot Day,The Lavender Harvest and Barbecued Peaches with Honey and Lavender (5:2 Diet)

5:2 Diet, Feast Days & Fast Days, Monday Meal Plan and Halloumi & Tomato Salad Platter Recipe

Comments

  1. says

    Oh my goodness Karen, I am soooo impressed, how on earth an you manage on so few calories? And will I recognize you next time we get together? You look so lovely, make sure you don’t lose too much weight!
    This is a delicious sounding meal. Well done. Jude x

    • says

      AW thanks Jude! I am still the same, I seem to look no different, it’s just my clothes fit me better now! LOL! I only do a low calorie day twice a week and then eat and enjoy my food as normal then! Karen :-) xx

  2. says

    great stuff Karen, this is a great way to eat well and lose weight… and I love the poaching in the oven idea too as it really does make it so moist!… love the crust too, that always makes everything taste a little naughty!

    • says

      Thanks Dom! This is a lovely light meal and I am sure you could substitute your chicken thighs for the breasts, and it would just add a few extra calories on it!

  3. says

    Karen, I applaud your commitment to this menu plan, I don’t think I could do it. I’m trying for 1500 calories per day . . .

    Your chicken looks fabulous! I can’t wait to try it out!

    • says

      Thanks Mary! I ONLY do two days a week on 500 calories, and the secret is to cook tasty food like this, that makes me feel that I am not being deprived!

  4. Meredith says

    That looks appetizing and I like the seasonings! And it is low cal and delicious sounding and looking is a boon! Thanks! Will be saving this one as I have lots of home grown chicken breasts and always looking for new ways to interest Kevin! :)

  5. says

    Another winner for me to bookmark, thank you.

    I’m making your halloumi recipe today for my fast day (my third and I’ve lost 3lbs!). Looking forward or lunchtime!

  6. Mike B says

    Thank you for this: chicken was beautifully moist, spicing was perfect. I’m just at the beginning of the 5:2 diet and have already found it’s better to have a small portion of something tasting good like this than trying to fill up by using a plateful of (next to no-calorie) green beans. So far lost 4lbs in 2 weeks. Keep the recipes coming – I’ll certainly be trying them out.

    • says

      GREAT news Mike and well done on your 4lbs weight loss too, that is a good, steady and healthy weight loss over two weeks. Glad you liked the chicken and I agree that is is MUCH better to have something that appears to be a treat, than eating fruit and vegetables all day! I have a lovely fish recipe I am posting later on today, as well as a super lower calorie burger recipe too, NO bun but lots of lovely flavours! Karen

  7. Monika says

    Everything sounds so delicious! I have started to do the fast and feast days. Would love to know if you have a 5:2 receipe book?

    Thanks

    • says

      Thanks Monika! My friend and I are JUST in the process of compiling/writing a 5:2 diet eBook, and I will let you know when it is finished and ready to buy on-line! NOT long now! Karen

  8. Sue says

    I’m trying to find out what I’m suppose to do on the 5:2 plan I’m wanting to try it but carnt find any meal plan , a friend told me about it but didn’t realy give me good information any help appreciated

  9. Susan says

    I’m starting this diet today, need to lose 10 pounds, I don’t know where to start. I think I need a meal plan for the two days…Can you help please???

    Susan

    • says

      Hi Susan, If you got to this link here: Meal Plans you will see some ideas for two day a week meal plans for the 5:2 diet! I hope that helps! Karen

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