Easy Light Lunch for a 5:2 Diet Day:
Salmon and Spring Onion Gratins (250 Calories)
Sometimes, when I am busy, it’s quite hard to think up new and easy recipes to make and enjoy on my 5:2 diet “fast days” where I have a limit of 500 calories to eat in one day – I do have well over eighty 5:2 diet recipes already posted on Lavender and Lovage, and I do use lots of them regularly, but I also like to try new recipes now and then, so this is my latest 5:2 diet (low-calorie) recipe creation, a quick and easy baked salmon and onion gratin that is on the table in half an hour and is filling and extremely tasty. The other GREAT thing about this recipe is that it is made with ingredients that most people will have to hand – tinned salmon, eggs and spring onions – although any other onions can be used in the absence of spring onions.
These individually baked salmon and spring onion gratins are only 250 calories per serving and when served with steamed broccoli as an accompaniment the total calorie value for this meal is only 285 calories, making it the perfect main meal to enjoy on a low-calorie fast day. These gratins puff right up and are very filling, and it is very comforting to have a hot meal with all of this awful winter (and stormy) weather we have been having lately. These delightful gratins would also make a fabulous starter for a dinner party – just bake them in four smaller ramekins and serve with salad and some crusty bread.
I am lucky enough to have my own chickens and even though it is still winter, they are in fill laying mode, and I am getting about 4 dozen eggs a week, so any recipes that use eggs are also welcome! You can use fresh cooked salmon for these gratins too, but curiously enough, I find that tinned salmon works better and the gratins are fluffy and light. On a non-fast or diet day, I like to serve these with acres of crusty bread, as well as steamed greens and salad, and I also add a little grated Cheddar cheese for a golden, melted topping too.
I hope you will enjoy these easy to make salmon and spring onion gratins if you make them, do be careful to drain your salmon well and I also like to take any dark skin off the tinned fish, as well as removing any of the bones. If you drain the salmon well as well as remove the skin, you should be left with 200g from a 213g tin. Also, if you use red salmon instead of pink salmon, don’t forget to add the extra calories, which will be an extra 50 calories per serving. (135 to 139 calories per 100g for pink salmon and 190 calories per 100g for red salmon) That’s it for today, see you soon with more new recipes, as well as a new giveaway. Karen
As this fabulous little dish is on the table in 30 minutes, I am entering it into Speedy Suppers, which is a new monthly challenge hosted by Sarah of Dinner with Crayons and Katie of Feeding Boys, the criteria being a dish must take 30 minutes or less to make.