5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

5:2 Diet Fasting and Feasting!

Lemon Chicken with Cannellini Beans and Rosemary Recipe

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

Feasting and fasting, that’s what the 5:2 Diet is mostly about, and one of the reasons I have stuck to it for so long; let’s just put this into context, when I say feasting, I don’t mean a table laden with banquet style food and pewter jugs overflowing with wine and ale. No, it’s simply a term used for eating as normal in between fast days, which, are NOT fast days with no food, but days of low-calorie meals with a daily allowance of 500 calories for women and 600 calories for men. The reason that this intermittent style of dieting has proved so successful for me is the lack of “forbidden” food, a very negative term that makes me feel instantly rebellious! It’s also another reason why I have always liked the Weight Watchers diet, I am a life-long member, and I try slot the principles of Weight Watchers in and alongside my 5:2 diet wherever possible, as there are no “forbidden” foods there either, just sensible calorie counting albeit by points.

Lemon and Rosemary

Lemon and Rosemary

In my weekly meal plan yesterday, Meal Planning Monday, 5:2 Diet Fast Days and Pesto Pasta with Parmesan Recipe, I mentioned that I had created a new recipe, for those wanting to eat fewer calories or for those of you who are following the 5:2 diet; and here it is, a delectable light casserole, Lemon Chicken with Cannellini Beans and Rosemary. I am rather pleased with this recipe, not just because it is very filling and extremely flavoursome, but because my husband, who is NOT following any diet, asked if he could have some for his lunch, as the aromatic fragrance of the lemons, cumin and garlic infused the kitchen and apparently titillated his taste buds! And, it comes in at a rather low and surprising 275 calories a portion,that’s one steaming bowl of beans with chicken, herbs and  tomatoes – perfect for a main meal on a fast day, as well as for anyone not on a diet when served with crusty bread.

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

This easy recipe is on the table in under half an hour and makes use of some handy store cupboard and pantry ingredients, such as cannellini beans, lemon, cumin and of course fresh herbs from the garden. Think of it as a lightened-up version of a cassoulet or a simple casserole, but with lean chicken and fresh cherry tomatoes; the addition of low-fat yoghurt makes it creamy and the cumin seeds add an aromatic bite to the dish. I am sure that this dish would also be wonderful with other beans, such as butter beans, but DO check the calories as not all beans are the same. As a quick comparison and example, 400g of Butter Beans is 375 calories whilst 400g of Cannellini Beans is 338 calories – there isn’t much difference, but is all adds up in a recipe.

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

This was my lunch for today and I am feeling replete, as well as feeling as if I have not eaten “diet food”, a term I hate to see and hear! I hope that if you try this recipe, you will enjoy it as much as we did, it’s back to feasting and normal food tomorrow as well as some bread baking! That’s it for today, see you later, Karen 

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

As this uses a goodly amount of herbs in the recipe, I have entered it into Herbs on Saturday, a monthly herbal challenge that I run, which is being guest hosted by the lovely Vanesther this month over at Bangers and Mash!

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

Lemon Chicken with Cannellini Beans and Rosemary

Serves 2
Prep time 5 minutes
Cook time 15 minutes
Total time 20 minutes
Meal type Lunch, Main Dish, Snack
Misc Child Friendly, Serve Hot
Occasion Casual Party, Valentines day
Region Italian
By author Karen S Burns-Booth
A tangy, light bean casserole that is made in a pan on top of the hob and is on the table in under half an hour. Succulent chicken breasts are cooked with fragrant cumin, garlic, lemon and cherry tomatoes for a delightfully filling and tasty meal with only 275 calories per portion. (This recipe serves two people, so a total of 550 calories on the recipe, 275 calories per person)

Ingredients

  • low-fat cooking spray
  • 200g chicken breast fillets, skinless and cut into small pieces
  • 2 cloves garlic, peeled and finely chopped
  • 1/2 teaspoon cumin seeds
  • 1 tablespoon rosemary leaves, finely chopped and woody stem discarded
  • juice and zest of 1 small lemon
  • 1 x 400g tin of cannellini beans, drained and rinsed
  • 200g cherry tomatoes, halved
  • 100ml vegetable stock (I used Marigold Swiss Vegetable Bouillon Powder)
  • 2 tablespoons low-fat plain Bio-yoghurt
  • salt and freshly ground pepper

Note

A tangy, light bean casserole that is made in a pan on top of the hob and is on the table in under half an hour. Succulent chicken breasts are cooked with fragrant cumin, garlic, lemon and cherry tomatoes for a delightfully filling and tasty meal with only 275 calories per portion. (This recipe serves two people, so a total of 550 calories on the recipe, 275 calories per person) Perfect for those following the 5:2 Diet for Fast Days or Weight Watchers. Can be eaten with crusty bread for those not watching their weight!

Directions

Step 1 Heat a large frying pan that has a lid, or a wok and then spray with low-fat cooking spray. Season the chicken breast pieces and then fry for 5 minutes until golden brown and cooked through.
Step 2 Add the garlic and cumin seeds and stir around the pan until the spices smell fragrant, then add the rosemary, lemon juice and zest, beans, tomatoes, stock and seasoning and stir to combine them all.
Step 3 Bring to the boil, then turn down the heat, cover and simmer for 5 minutes.
Step 4 Remove from the heat and allow to cool for a minute or two before adding the yoghurt, stir well and serve in warmed bowls.
Step 5 Serve with crusty bread on a non-fast or diet day.
5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

Link:

The Lavender and Lovage Cookbook of 5:2 Recipes

Tiger Prawn Curry with Basmati Rice (5:2 Diet)

Comments

    • Claire Cadogan says

      Thanks si much for this recipe! I made this for lunch with a girlfriend today and it was completely delicious. I completely forgot to add the yoghurt at the end and it was yummy, though next time I’ll try it with it. Also I added a roughly shredded pak choi which was great.
      Claire C x

  1. says

    Bookmarked! My husband and are starting the 5:2 diet this week as we’ve heard such good things about it. And if we can eat dishes like this, it’s got to be worth a try. This looks so delicious, I’d never have guessed it was ‘diet’ food! And of course a perfect entry for Herbs on Saturday – thanks for sharing. Takes us up to 41 this month ;)

  2. says

    I love everything about this recipe! I do something similar often with sausages, but the chicken would provide a healthier option when calorie counting – Inspirational as always Karen – thank you! x

  3. Lesleyalva says

    Yum yum …lemon chicken with cannellini beans. Way to go for flavour….I smeared coconut oil to fry in as this is a great triglyceride fat good for the brain and weight loss .. Have to factor in the calories. I just about live off the food on this website and because I live a 5.2 lifestyle with great recipes that are already worked out for calories.. Thank-you for all your effort and time in making this a great website. Xx

  4. Amanda Oakley says

    I’ve had a tim of cannelleni beans hanging around in the back of my cupboard for ages – now i finally have a good reason to use them :-)

  5. says

    Hi Karen. Cooked this last night for supper and I just wanted to tell you we loved it! My husband said if diet food was always like that, he’d eat it everyday of the week for sure!! So thanks for this, it will be repeated in this house very soon as it’s so damn good :)

    • says

      Hi Karen. Cooked this last night for supper and I just wanted to tell you we loved it! My husband said if diet food was always like that, he’d eat it everyday of the week for sure!! So thanks for this, it will be repeated in this house very soon as it’s so damn good :)

      I added a courgette and some sweet corn as Hubbie is not a fan of tomatoes. All worked well too.

  6. katie skeoch says

    Great! Have just started the 5:2 diet after one of my workmates told me about it! Will be looking out for more recipes :)

  7. Valerie Sharp says

    That does look really tasy! I’d never have thought about putting cannellini beans with lemon. Definitely going to try this :)

  8. Mareth Aggasild says

    This is such a good recipe…My O H even ate it and loved it including the beans. It’s the first time I’ve managed to get him to eat beans like this. Thank you Karen.

  9. Beverley says

    Still not found the beans in this tuppeny-hapenny town. :( Thinking of substituting because I really want to try this.

  10. Marie says

    Hello!

    Just made this for the first time and was a bit too lemon-y for us – It was fragrant when I cooked it but we lost all the spices to the lemon flavour. I will try again with half or a third of the lemon zest & juice and see how we get on.

    I am nicely full though, and the recipe was quick and easy (a must on a Tuesday!) – many thanks for sharing it,
    Best wishes,
    m

  11. Jayne K says

    I’ve not seen a recipe similar to this before. It sounds delicious, and as I’m getting hooked on various beans and lentils I’ll have to try it next time I have chicken in.

  12. claire says

    Just discovered your blog while hunting for 5:2 recipes. Made this for dinner tonight – This was really delicious! Thanks – I’ll be back for more inspiration!

  13. Linda Stater says

    Hello Karen,

    I’m sure that you have heard this many times, but I just love what you put into your Website. I just wanted to thank you for all your hard work, it gives so many expats so much pleasure : )

    I would like to ask you if you wouldn’t mind giving me a few suggestions on low calorie snacks and breakfast recipes. I started the 5:2 Fast Food Diet last week and it would sure help. I did pretty well on my first FAST day (only 10calories over) will try planning better on Monday : )

    Thank you again Karen, and have a great day !
    Linda.

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