5:2 Diet – Fast Days & Feast Days, Monday Meal Plan and a LOW CALORIE Salad Niçoise Recipe

5:2 Diet – Fast Days & Feast Days, Monday Meal Plan and a LOW CALORIE Salad Niçoise Recipe

5:2 Diet – Fast Days & Feast Days, Monday Meal Plan

LOW CALORIE

Salad Niçoise Recipe

5:2 Diet – Fast Days & Feast Days, Monday Meal Plan and a LOW CALORIE 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

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

5:2 Diet – Fast Days & Feast Days, Monday Meal Plan and a LOW CALORIE Salad Niçoise Recipe

Tea: Small (100g) grilled fillet of chicken with a low-calorie BBQ sauce and salad leaves = 140 cals

1 small fresh peach = 30 cals

fresh peaches

Daily: 150ml milk allowance = 51 cals

TOTAL: 494 calories

Tuesday 28th:

Breakfast: Toast and home-made lemon curd

 Lunch: Ragu Lasagne with Beef and Peppers (recipe to follow)

Ragu Beef and Pepper Lasagne

Tea: Salad with cheese and home-made sour-dough bread

Sour dough starter

Wednesday 29th

(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

Low-Fat Steak Burger with Artichokes and Olives

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

Thursday 30th:

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)

 Friday 31st:

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

Salad Niçoise

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

Print recipe

Serves	1
Prep time	5 minutes
Allergy	Fish
Meal type	Lunch, Main Dish, Side Dish, Snack, Starter
Misc	Pre-preparable, Serve Cold
By author	Karen S Burns-Booth

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.

Ingredients

• 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)

Note

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.

Directions

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.

Salad Niçoise