5:2 Diet – Fast Days & Feast Days, Monday Meal Plan
Salad Niçoise Recipe
Welcome to another Monday Meal Plan and a new week…..and, a Bank Holiday for those of you in the UK, late August Bank holiday, the last one before schools start back at the beginning of September, and where has the summer gone too? It seems to have passed by in a flash, once the warm weather arrived that is – prior to the sunny days we have been enjoying, summer was REALLY dragging! And, yes, I am STILL on my Weight Watchers diet as well as practising my two weekly fast days on the 5:2 diet too….last week, I lost 3 lbs, so I was really pleased, plus, I didn’t feel deprived at all, as I have had a HUGE amount of fun developing new recipes, and they have been tasty and interesting – not your usual stale crisp-bread and a plate of rabbit food! My Roast Tomato & Garlic Soup Recipe (70 Calories) has been and absolute BOON to my diet, and we have also enjoyed it on NON fasting days with baguette and home-made bread. The soup has been all the more enjoyable as it is the season for tomatoes, and many a kilo of home-grown tomatoes have found themselves in my weekly batch of this tasty soup! Another recipe that has been enjoyed several times is my Halloumi & Tomato Salad Platter, and with this in mind, I set out to develop a NEW salad recipe to share with you this week, and I am delighted to offer you my Salad Niçoise recipe, which is posted at the end of the meal plan, and it is an amazing 2013 calories only! With lots and lots of delicious ingredients, whilst retaining the core classics of a Salad Niçoise, with the addition of green beans, olives, eggs and tuna fish. It’s time to share my meal plan for the week ahead now, and I hope that you find some recipe inspiration, whether you are dieting or not! With thanks as always to At Home with Mrs M, who is kind enough to host the Meal Planning Monday event, and see you later today with a SECRET RECIPE! Karen
Menu Plan for Week Beginning 27th August 2012
Monday 27th August
(5:2 Fast Day – 500 calories):
Breakfast: fat-free natural yoghurt and small fresh peach = 75 cals
Lunch: Salad Niçoise = 203 calories
Tea: Small (100g) grilled fillet of chicken with a low-calorie BBQ sauce and salad leaves = 140 cals
1 small fresh peach = 30 cals
Daily: 150ml milk allowance = 51 cals
TOTAL: 494 calories
Breakfast: Toast and home-made lemon curd
Lunch: Ragu Lasagne with Beef and Peppers (recipe to follow)
Tea: Salad with cheese and home-made sour-dough bread
(5:2 Fast Day – 500 calories):
Breakfast: Small peach with zero fat fruit yoghurt = 80 cals
Lunch: Low-Fat Steak Burger with Artichokes and Olives (NEW 5:2 recipe to follow) = 290 cals
Tea: 4 Surimi crab sticks (60g) with salad leaves, 1 tablespoon Hellmans Dijonnaise & splash Tabasco = 100 cals
Daily: 75ml milk allowance = 26 cals
TOTAL: 496 calories
Breakfast: Two boiled eggs and home-made bread
Lunch: Cheese and Herb Omelette
Tea: Picnic at the bottom of the garden – Poulet Nomade ~ Nomad’s Chicken (Herb Poached Chicken in a Jar)
Breakfast: Honey, Banana & Blueberry Breakfast Buns
Lunch: Salad with Fantastique Jam Jar French Dressing
Tea: Fish on Friday – NEW salmon recipe to be posted!
Weekend Baking and Cooking:
Sepia Saturday – Mystery bake from my one of my Be-Ro cookbooks
Last of the summer BBQ’s for Sunday probably and BREAD making!
And now to my latest 5:2 recipe……below is the printable recipe for my latest low-calorie meal, Salad Niçoise – I hope you enjoy it as much I did, and keep stopping by for MORE new 5:2 recipes, as well as my usual FEASTING recipes too! Karen
Niçoise salad (French pronunciation: [niˈswaz]), is a mixed salad consisting of various vegetables topped with tuna and anchovies. The salad is displayed on a flat plate or platter and arranged on a bed of lettuce. Ripe tomato wedges, wedges of hard-boiled eggs, are topped with canned tuna (tinned in oil), and Niçoise Cailletier olives. Finally the salad is garnished with tinned anchovies. The salad is served with vinaigrette.
The original version of the salad always included raw red peppers, shallots, and artichoke hearts, never potatoes. The French, especially in the Nice area, will clearly state no cooked vegetables are to be used. “…… la salade Niçoise ne contient pas de légumes cuits.”
Rumours suggest the famous choreographer Balanchine may have influenced the creation of this dish during his tenure in Monte Carlo. Others claim it is a Provençal dish. This salad was made famous in America by “the French Chef”, Julia Child.
Salade Niçoise and its ingredients are often debated by purists. A common debate is the use of lettuce, which differs from village to village.
Salad Niçoise – Low calorie Version
|Prep time||5 minutes|
|Meal type||Lunch, Main Dish, Side Dish, Snack, Starter|
|Misc||Pre-preparable, Serve Cold|
|By author||Karen S Burns-Booth|
- 60g fresh green beans, steamed (or tinned green beans, 10 calories)
- 1 small egg, hard boiled (cut into quarters, 60 calories)
- 1 tablespoon black olives (10 calories)
- 85g (1/2 x 165g) tinned tuna fish (in spring water, drained 92 calories)
- 50g cherry tomatoes (halved, 10 calories)
- 3 sprigs of fresh oregano leaves (3 calories)
- 1 tablespoon Weight Watchers low calorie/low fat salad cream style dressing (18 calories)
MY light and tasty version of a classic Salad Niçoise - this salad omits the anchovies and potatoes, which add to the calorie count in this rustic French salad. The total calorie count for this large salad, made my way, is only 203 calories, or 200 calories sans oregano! It's tasty and nutritious and leaves you feeling full, which is essential when dieting. This salad is EXCELLENT for anyone following the 5:2 diet for fast days, as well as those on Weight Watchers. The points for this salad on WW is only 3 1/2 points, (pre pro-points) making it an ideal salad for the lunch box, as well as for an indulgent salad at home.
|Step 1||Arrange the cooked green beans in a salad bowl, or on a plate. Add the quartered egg, olives, cherry tomatoes and chunks of tinned tuna fish.|
|Step 2||Scatter the oregano leaves over and then drizzle the salad cream style dressing over the whole salad. Season to taste before eating.|
The salad looks amazing! Im interested trying the fasting diet, Keep hearing about it x
I have LOTS of 5:2 recipes on my blog Emma, so lots to try when you start!
Can’t wait to see the steak burger recipe. That looks tasty and like something my 11 year old might like.
Thanks Julie, will post tomorrow, it is a GREAT recipe and packed with LUSH ingredients to give it lots of flavour! Karen
Love Salad Nicoise, and your low cal version is a winner.
Thanks Janice, low cal and still with bags of flavour! Karen
Looks great, tasty and simple – any suggestions as to what would make a good substitution for the tomato, as eating them raw gives me tummy ache 🙁 haha, thanks!
NO problem there Gemma, just add cucumber instead, or maybe a couple of tinned artichoke hearts.
Food Stories says
Looks amazing 🙂
Wow! Low calorie salad Niçoise sounds & looks fabulous! I’m actually on diet & this will really help me to plan my meal ! Great low calorie menu & looks utterly yummy too! Thanks for sharing . Have a nice day 🙂
THANKS Kit! I am planning on sharing lots more low calorie recipes over the nest few weeks, so keep tuned! 🙂 Karen
Hi, I wonder if you’ve got your calories reckoning correct? In my calorie counter site I use, it says that 300 ml of fully skimmed milk is 102 calories, but you’ve got it down as 52. I just thought you might be eating more calories than you think you are.
AH! I meant to say 150ml!! I only have 1/4 pint of milk a day and got the metric conversion wrong – 150mls (1/4 pint) is 52 cals! THANKS for pointing it out – I am STILL on track just wrote down wrong Imperial to Metric conversion! Karen