5:2 Fast Day Dinner – Greek Night! Low Fat Hummus, Lean Lamb Stir-Fry with Feta

For a change I thought of having lamb for our last fast day dinner in February. One thing led to another, and our meal became greek inspired….

Low fat Hummus and Crudités

I’ve been making hummus since my sister showed me how when I was a teenager. Usually I would be more generous with the tahini paste and olive oil, but when it came to eating it, I don’t think either of us noticed anything missing! If you left out the tahini altogether, it would save 20kcals per serving – personally I love that sesame flavour that it adds, which sets apart home made from so many of the shop bought ones.

Low-fat Hummus

Makes 8 servings of 70kcals each. With crudités – 100kcals.

  • 1 can of chickpeas, drained (265g drained weight)
  • 25g tahini (about 2 level tblsp)
  • Juice of 1 lemon
  • 1 clove of garlic, crushed
  • cold water
  • sea salt and freshly ground black pepper
  • 1/2 tsp cayenne pepper, plus a sprinkle to garnish
  • a drizzle of olive oil (1/2 tsp max)
  • optional garnish: finely chopped mint or coriander

Put the chick peas, lemon juice and garlic into a blender and process until almost smooth, adding water as necessary to keep the blender going and to get the consistency the way you like it – firm is good for scooping up with crudités, then you can make it slightly more sloppy for a normal day when you can dip toasted pita bread into it! Mix in the cayenne pepper and season to taste. I rarely use salt when cooking these days, but on a fast day it feels like a need a bit to help with hydration.

This amount makes 8 fast day sized helpings of 50grams weight (approx 2 tbsp).

Serve in individual dishes (to avoid fighting!) and sprinkle with a little cayenne pepper and a tiny drizzle of olive oil (remembering that 1 tsp of olive oil = 40 kcals….)

Serve with crudités. I used 100g celery, 50g carrot, 30g radish, 50g cucumber and 50g fennel between the 2 of us – 30kcal each.

(Leftovers will go with some wholewheat pitta bread tomorrow and be followed by lamb kebas…)

Lean Lamb Stir-Fry with Feta

I had 3 lean leg steaks in the freezer. After trimming them to remove all separable fat, I had enough meat for our main fast day dish, plus a slightly larger amount for kebabs the following day. (Saves £s as well as lbs, this way of eating!)

Lean Lamb Stir-Fry with Feta

Serves 2, His and Hers portions – 340/240 kcals

  • 165g lean leg of lamb, cubed
  • 1/2 tsp cumin seeds, toasted and ground
  • 1/2 tsp coriander seeds, toasted and ground (I usually have a jar of these two spices mixed together, which I use often!)
  • 1 medium onion, sliced
  • 1 clove garlic, finely chopped
  • 50g carrots (3 small)
  • 100g celery (3 sticks)
  • 120g cauliflower florets
  • 180g tomatoes (2 large)
  • 80g mushrooms (2 large)
  • 135g spinach
  • 80g savoy cabbage (about a 1/4 of a whole head)
  • 1/2 tbsp extra virgin olive oil
  • seasoning to taste
  • 25g feta cheese

Rub the spices over the lamb and set aside while you prepare the vegetables.

If the spinach has large leaves, discard the stalks and tear the leaves into a few pieces. Halve the tomatoes and cut each half into 4. Slice the mushrooms. Slice the carrots diagonally. Cut the celery into diagonal chunks. Cut the cabbage into wide strips.Lean Lamb Stir-Fry with Feta

Heat half the olive oil in a wok over medium heat. Cook the lamb until nicely browned on all sides. Remove and set aside. Add the onions and garlic and stir fry for a couple of minutes. Next add the carrots, celery and cauliflower and cook a few more minutes. Add the mushrooms and tomatoes. Continue to stir fry as the tomatoes break down and start to release their liquid. You may need to add a little water if they are not particularly juicy, but try not to dilute the luscious flavours too much! Next add the cabbage and give that a minute or so before you add the spinach. Before the spinach has completely wilted down, return the lamb to the pan and mix together well.

Divide into two (unequal!) portions and add sliced or crumbled feta to the top. This makes such a difference to the overall enjoyment of the dish, don’t be tempted to omit it!

His portion

340 kcal portion

We would really have relished a bit more of the cheese on top, but no calories to spare, as we finished our meal with a small helping of 0% fat fromage blanc, topped with a sprinkling of toasted almonds. Maybe it was lacking a drizzle of honey, but hey, it’s a fast day, and you know what?

Her portion

240 kcal portion

We were both happily satiated by our greek inspired dinner.

After a breakfast of porridge with blackberries for me and porridge with prunes for him, that came in for the day just under our targets of 500/600 kcals.

These recipes can be used as part of any weight loss programme or as part of a normal healthy diet. A little carbohydrate in the form of pitta bread and rice, or even oven baked jacket fries, would go well with this meal on a non-fasting day.

These recipes use seasonal ingredients for Februrary :  Cauliflower,  Cabbage and Carrots

If you try these recipes and have any suggestions for improvements, or any comments, I’d love to hear from you.

Jerusalem Artichoke and Goat’s Cheese Gratin

This is what we had for lunch today – totally delicious and lovely textures. This makes a great feature of Jerusalem Artichokes, which are in season now.  Not entirely plant-based proteins, because of the goat’s cheese….

_MG_3253 Jerusalem Artichoke and Goat's Cheese Gratin _MG_3309 Jerusalem Artichoke and Goat's Cheese Gratin

Jerusalem Artichoke and Goat’s Cheese Gratin

for 2 people (but we couldn’t finish it!). 490 kcals, 12.6g protein per serving

  • 450 grams peeled or scrubbed artichokes (keep under water to stop them going brown)
  • 3 small leeks
  • a grating of fresh nutmeg and black pepper
  • 1/2 tbsp olive oil
  • 40g shelled walnut pieces
  • 2 rounds of fresh young goat’s cheese (called Cabecou here)
  • A couple of sprigs of fresh thyme

Heat oven to 200C.

Slice the artichokes into rounds, about 5mm (1/4″) thick. Cook in boiling lightly salted water for about 3 minutes, until slightly soft. Drain.

Toast the walnuts in a dry frying pan until slightly coloured, then chop finely.

Trim, wash and slice the leeks finely. Heat the oil in a saucepan, add the leeks and spices, stir fry for a minute or two, then add about 100ml of water. Put the lid on and lower the heat to minimum and cook for about 10 minutes until soft and luscious.

Put the leeks in the bottom of an ovenproof dish. If they have dried out, add a couple of tablespoons of water, then layer the artichokes on top. Sprinkle the nuts over and then crumble the goats cheese on top. Sprinkle with fresh thyme leaves.

Bake in the oven for 20 – 25 minutes, until the cheese is starting to brown.

Serve with a rocket and orange salad (half an orange), dressed with the squeezed orange juice and a few drops of aged balsamic vinegar.

_MG_3307

We finished our meal with Vanilla Soya Custard with Banana.

Vanila Soya Custard with Banana

Entered in At Home with Mrs M’s Recipe Link PartyMade with Love Mondays hosted by javelin warrior and Simple and in Season which is hosted this month by Caroline at Cake, Crumbs and Cooking