5:2 Diet Winter Meal Plan Ideas: Low-Calorie Turkey & Kale Scotch Broth Recipe

5:2 Diet Winter Meal Plan Ideas: Low-Calorie Turkey & Kale Scotch Broth Recipe

5:2 Diet Winter Meal Plan Ideas:

Low-Calorie Turkey & Kale Scotch Broth Recipe

5:2 Diet Winter Meal Plan Ideas: Low-Calorie Turkey & Kale Scotch Broth Recipe

5:2 Diet Winter Meal Plan Ideas: Low-Calorie Turkey & Kale Scotch Broth Recipe

Hello to my first 5:2 Meal Plan and Recipes post of the New Year! I would like to tell you about my lows and highs on the diet first, and tell you JUST how much weight I have lost, and not just me, but also my husband too…….I started the 5:2 diet in August of 2012 and lost 1 stone (7 kilos) by Christmas, which was great; I then fell off the wagon over Christmas and well into the new year of 2o13 and piled all of my lost weight back on again. It was after looking at some photos of myself last summer that I realised I had to get back on to the diet, seriously and so I started again in earnest last June. So, in June of 2013, both my me and my husband started the diet again, and just over six months later I am delighted to report that I have lost a whopping 13 kilos, and my husband has lost an amazing 18 kilos!! I have decided to share a photo of both of us, something I have always been loath to do, and I think you will all agree, we both scrub up quite nicely!

Karen and Malcolm Booth

Karen and Malcolm Booth

We had a GREAT Christmas and New Year, and with careful planning management and the odd “fast day” here and there, we only put on half a kilo each over the holidays, which is great news. But now that 2014 and well and truly here and all of the decorations are down and packed away, plus MOST of the chocolate and biscuits have been eaten, it’s time to get back on the 5:2 diet in order for both of us to lose those last few kilos……I need to lose another 3 kilos (about half a stone) and Malcolm also needs to lose another 3 kilos too; once we have reached this goal, we will review how we look and feel and we may decide to go a bit further. The other news about me and the 5:2 diet, is that I have been featured in the latest Sainsbury’s Magazine, as one of the “Foodies following the 5:2 Diet”……

February 2014 Sainsbury's Magazine

February 2014 Sainsbury’s Magazine

…………I haven’t seen the feature yet, as I am still in France, but I have had a sneak preview of the article, and the photo of me with the article is shared below. 

Karen Burns-Booth in The Sainsbury's Magazine February 2014

Karen Burns-Booth in The Sainsbury’s Magazine February 2014

But enough about me, although I hope that I have inspired any readers to start the 5:2 diet, which was my objective, it’s time to share some meal plan ideas and a delectable low-calorie recipe for Turkey & Kale Scotch Broth, my latest 5:2 diet recipe, which is comforting and filling and a VERY low 110 calories per bowl (based on one serving with the lowest measurement of turkey used) and a meal that is perfect for all of this wet and windy weather we have been having latelyIt’s a BIG warm hug in a bowl, and not only is it low-calorie and filling, but you can make this in a slow cooker/crock pot whilst you are out or at work, so it’s a low-maintenance recipe too!

5:2 Diet Winter Meal Plan Ideas: Low-Calorie Turkey & Kale Scotch Broth Recipe

5:2 Diet Winter Meal Plan Ideas: Low-Calorie Turkey & Kale Scotch Broth Recipe

This hearty soup uses leftover turkey and home-made turkey stock as it’s base, but you can also use leftover chicken and chicken stock too, but you will have to adjust the calories slightly, or you can make this a veggie soup and omit the turkey and the turkey stock – that will take the calories downs by about 25 calories a bowl, bringing it down to a VERY low 85 calories a bowl, which means you could have TWO bowls for 170 calories and a VERY filling fast day meal!

Turkey and Kale Scotch Broth

5:2 Diet Winter Meal Plan Ideas: Low-Calorie Turkey & Kale Scotch Broth Recipe

On to a few meal planning ideas now, and as it is winter and wet, I have based all of my fast day plans around soups, stews and casseroles…..and, I hope you enjoy today’s recipe, which is also shared below! See you all soon and PLEASE do leave any comments if you need to know MORE about the 5:2 diet and how it works, as well as some meal ideas if you are stuck, Karen 

Crock Pot Soup

Crock Pot Soup

Slow Cooker Turkey & Kale Scotch Broth

Serves 6 to 8 servings
Prep time 10 minutes
Cook time 6 hours
Total time 6 hours, 10 minutes
Meal type Lunch, Main Dish, Snack, Soup, Starter
Misc Child Friendly, Pre-preparable, Serve Hot
Occasion Casual Party, Christmas, Easter, Formal Party, Halloween, Thanksgiving
Region British
By author Karen S Burns-Booth
A tasty low-calorie soup in the style of Scotch Broth that is packed with vegetables, lean turkey meat and pearl barley. This can be cooked in a slow cooker if you are out all day, or can be simmered on the stove top. Makes between 6 and 8 generous servings and each serving is only 110 to 150 calories per person, depending on how much turkey you use and how many people it serves.

Ingredients

  • 2 litres homemade turkey stock (100 calories)
  • 1 large onion, peeled and finely diced (60 calories)
  • 4 carrots, peeled and sliced (100 calories)
  • 1 stick of celery, cut into slices (5 calories)
  • 1 leek, trimmed and finely diced (50 calories)
  • 100g curly kale, finely chopped (50 calories)
  • 150g to 200g cooked turkey meat, skin and fat free, shredded (150 to 200 calories)
  • 100g pearl barley (350 calories)
  • salt and white pepper

Note

A tasty low-calorie soup in the style of Scotch Broth that is packed with vegetables, lean turkey meat and pearl barley. This can be cooked in a slow cooker if you are out all day, or can be simmered on the stove top. Makes between 6 and 8 generous servings and each serving is only 110 to 150 calories per person, depending on how much turkey you use and how many people it serves.

Directions

Step 1 Put the diced onion, carrots, celery and leek into a large sauce pan, big enough to hold 2 litres of liquid with ease, and add a little of the turkey stock. Put the lid on the pan and simmer the vegetables for 5 to 8 minutes, or until JUST soft.
Step 2 Put all of the cooked vegetables into the slow cooker and add the remaining ingredients. Set the slow cooker to auto or medium, and cook for 4 to 6 hours. If using a conventional method, keep the cooked vegetables in the sauce pan, add the remaining ingredients and simmer for 30 minutes.
Step 3 Serve the soup in warm bowls with crusty bread.

Monday 6th Janurary

Fast Day (500 calories)

Breakfast: Low-fat and low-calorie vanilla yoghurt = 45 calories

Lunch: Smoky Mexican Bean Soup = 170 cals

Smoky Mexican Bean Soup (170 Calories a Bowl)

Tea: Turkey Salad Sandwiches – recipe to follow = 169 calories

5:2 Diet Turkey Salad Sandwiches

Skimmed milk allowance of 150mls = 50 cals

TOTAL:  495 calories

Tuesday 7th January

Traditional Cottage Pie with Cheesy Mash

Traditonal Cottage Pie with Cheesy Mash
Traditonal Cottage Pie with Cheesy Mash

Wednesday 8th January

Fast Day (500 calories)

Breakfast: 1 small Clementine and low-fat yoghurt = 80 cals

Lunch:  Roasted Red Pepper Soup = 120 cals

Go Hot or Cold with this 5:2 Diet and Weight Watchers Recipe: Roasted Red Pepper Soup

Roasted Red Pepper Soup

Tea:   5:2 Diet “Turkey Red Flannel Hash with Beans” = 260 cals

Using Festive Turkey Leftovers: 5:2 Diet "Turkey Red Flannel Hash with Beans" Recipe

TOTAL: 460 calories

Thursday 9th January

Bonfire Chilli with Beef, Chocolate and Pumpkin

Bonfire Chilli with Beef, Chocolate and Pumpkin

Bonfire Chilli with Beef, Chocolate and Pumpkin

Friday 10th January:

Low-Calorie Day (800 to 1000 calories)

Breakfast: Porridge made with skimmed milk = 250 cals

Lunch: Poached Eggs and Smoked Haddock with Spinach (300 cals with 2 eggs)

Poached Eggs and Smoked Haddock with Spinach
Poached Eggs and Smoked Haddock with Spinach

Tea: Harvest Festival Minced Beef & Vegetable Casserole (5:2 Diet) = 270 cals

Harvest Festival Minced Beef & Vegetable Casserole
Harvest Festival Minced Beef & Vegetable Casserole

Cauliflower Mash = 30 cals

Faux Mashed Potatoes – Cauliflower Mash
Cauliflower Mash

Total  = 850 calories

The Lavender and Lovage 5:2 Diet Soups and Stews Recipe Book:

Smoky Carrot & Coriander Soup with Croutons

Using Christmas Dinner Leftover Carrots for a 5:2 Diet Soup: Smoky Carrot & Coriander Soup with Croutons

Butter Bean & Chorizo Stew with Tomatoes

Butterbean and Chorizo Stew

Curried Leek and Apple Soup Recipe (5:2 Diet)

Windfalls, September Harvest and Comforting Soups: Curried Leek and Apple Soup Recipe (5:2 Diet)

Roasted Red Pepper Soup

Go Hot or Cold with this 5:2 Diet and Weight Watchers Recipe: Roasted Red Pepper Soup

“100 Calorie” Gazpacho Soup Recipe

Flamenco "100 Calorie" Gazpacho Soup

Green Goddess “50 Calorie” Soup Recipe – A Green Smoothie in a Soup Bowl!

Green Goddess "50 Calorie" Soup Recipe - A Green Smoothie in a Soup Bowl!

Smoky Mexican Bean Soup (170 Calories a Bowl)

Smoky Mexican Bean Soup (170 Calories a Bowl)

Provençal Chicken and Fennel Braise

French 5:2 Diet Fast Day Recipe and Monday Meal Plan: Provençal Chicken and Fennel Braise

Curried Carrot Soup (85 calories)

Weekly Meal Plan, 5:2 Diet Recipes and Curried Carrot Soup (85 calories)

Lemon Chicken with Cannellini Beans and Rosemary Recipe

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

Low Calorie Highland Stew Recipe

A 5:2 Fast Day Diet Winter Meal Plan with Low Calorie Highland Stew Recipe

Hungarian Savoury Minced Beef Recipe

Mid-Week Meal Plan, 5:2 Diet and Hungarian Savoury Minced Beef Recipe

Meat-Free Scotch Broth Recipe (5:2 Fast and Feast Diet)

Mid-Week Meal Plan: Meat-Free Scotch Broth Recipe for the 5:2 Fast and Feast Diet

Autumn Broth Recipe (5:2 Diet)

Elderberries, Stormy Days and Meal Planning: Autumn Broth for the 5:2 Diet Fast Days

Roast Tomato & Garlic Soup Recipe (70 Calories)

5:2 Diet Recipes

For all my other 5:2 Diet recipes, and I have over SEVENTY recipes, please click on the link below:

Lavender and Lovage 5:2 Diet Recipes

As this soup was made in a slow cooker, I am adding to my friend Janice’s (Farmersgirl Kitchen) NEW cooking event, Slow Cooker Challenge, as the theme is SOUP for January

Crock Pot Soup

Crock Pot Soup

Comments

  1. Heather says

    Looks ideal for a slow cooker.

    Another one to try in a slow cooker is the WW steak & guiness casserole. I leave it all in the pot, probably on medium, and go to work.

    It’s not a Fast Day recipe, but lovely at this time of year. Just make sure you brown the meat and onions before putting it in the slow cooker, as it makes a huge difference to the flavour. Oh, and halve the amount of liquid otherwise you’ll have to thicken it!

    Thanks for all the brilliant ideas for menus. I’ve tried several already and they’re all really tasty!

  2. says

    You both look fantastic, Karen! Congratulations on the Sainsbury’s article…well deserved! I have you to thank for discovering the 5:2 diet (kept seeing your recipes on Twitter and had to google “5:2 recipe”) ;) I have almost reached my goal weight (a trip to Germany and the holidays put a spanner in the works) but so have my friend and my mother! Thank you!

  3. says

    You’ve done brilliantly with the 5:2 and congratulations on being featured by Sainsbury’s magazine. Your soup looks fantastic and so healthy, thank you for adding it to the linky for the Slow Cooker Challenge, I hope it will inspire others.

  4. says

    Congratulations to you both! I love this diet, it’s worked well for me also though I have to say I was wondering what it would be like to get back on track in the winter months so I’m really pleased to have found your site and these recipes.

  5. Tracy Nixon says

    This looks lovely and I wouldn’t feel so bad dunking a butter topped hunk of crusty loaf into it knowing it has less calories lol!

  6. Tracy K Nixon says

    Shared on Twitter today – I have some chicken left over from yesterday so I am going to use this recipe but use chicken rather than turkey (and eat it with a hunk of bread and butter lol!)

  7. Elizabeth Sarah says

    Hubby and I had this tonight, it was very tasty and just right for a cold evening with the added bonus of using Christmas turkey and stock (both had been in the freezer!). we halved the recipe and still had ample for 3 servings.

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