Welcome to The Fast Diet The official Fast forums Food Recipes

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  • Hello

    (I would normally extend that greeting to – All Ladies Of A Certain Age – but obviously anyone might look in here for some culinary inspiration)

    Below you will find the recipes submitted to THE LOACA THREAD which you would have a hard time finding because they are hidden all over the place!

    So a few of our more organised LOACA’s (….Cheeseplease!) suggested it would be a good idea to put them all in the one thread and then they can be easily accessed.


    (Please note: there will be a short hiatus whilst we organise this task!)

    BooBoo, that’s brilliant, thank you! I think some of the longer serving members of the LOACA forum/thread (sorry, that lesson clearly went in one ear and out the other) should rummage about in their awards cupboard and should dig out some silverware to recognise your efforts in the cause of bringing delicious food to LOACAs.


    Well done, Boo
    A silver star for delivering as requested! 🙂 🙂 B

    It is quite late here and most of us would be in bed. Will see what I can do about a recipe tomorrow. B

    Veggie Balti, from the 5:2 app by Woman. Here’s the recipe:

    Serves 4, just 215 cal per portion
    Prep time 10 mins and coking time 25 mins

    1 cal spray
    2 onions, chopped
    1 tbspn curry paste
    350g butternut squash and sweet potato, diced
    400g tin chopped tomatoes
    400g tin chickpeas, drained
    1/2 cauliflower OR 200g green beans
    250ml water

    Fry onions in 1 cal spray for 5 minutes, then add the curry paste and cook for another minute. Add the water, tomatoes, butternut squash, sweet potato and cauliflower or runner beans then cook for 15 minutes. Finally add the chickpeas and warm through for 5 more minutes. Enjoy.

    Chicken, corn and Vegetable soup

    2 carrots, sliced how you like
    2 sticks celery, plus some tops, sliced
    3 spring onions/ shallots, sliced
    1 leek sliced
    1 dessertspoonful vegetable stock powder (or equivalent to your taste)
    salt, pepper, fresh ginger
    Water (to your desire for crunch or consommé)

    Simmer in saucepan for 10 minutes. Then add
    Sweet corn (either 1 cup frozen niblets, or take cleaver to one fresh cob of corn = feel like a chef)

    Simmer 10 minutes, then raise to medium heat, and add
    1 chicken breast or equivalent thigh etc, sliced thinly.

    Cook to your taste. Enjoy 🙂

    OMIT corn on a fast day.


    Large mushroom
    2 teaspoons of ricotta
    Shaved Parmesan cheese
    1 lean slice of ham
    Chopped shallot (spring onion)
    Freshly ground pepper and salt
    Parsley and chives
    Spray olive oil

    1. Cut off stalk and chop and set aside
    2. Lightly spray the cap of the mushroom with oil and place open side down on a sheet of foil
    3. Place under a grill at 150° C for 5 minutes
    4. Mix stalk and other ingredients together in a small bowl
    5. Spread into open side of mushroom, press in to compact
    6. Spray sides of mushroom with oil
    7. Place on aluminium foil under griller (at 150° C) for 5 minutes.
    8. Turn griller off and leave mushroom for a few more minutes
    9. Serve with more ground pepper, a couple of sherry tomatoes and a sprinkling of parsley and chopped chives

    Excellent low-cal breakfast, entre or side dish

    Serves 1

    330 calories per serving when using Shiritaki noodles
    • 200g blue-eye trevalla/ swordfish or any firm white fish, cut into 3cm cubes
    • 1/2 tbsp vegetable oil
    • 1 small knob ginger, peeled and finely sliced
    • 2 stalks celery, sliced on the diagonal
    • 2 green (spring) onions, cut into 4cm batons
    • 1 long red chillies, cut into 1cm rounds (can leave the seeds in)
    • 1/4 cup cashews, roasted
    • 2 tbsp chicken or veg stock
    • steamed rice or Shiritaki noodles for a fast day, to serve

    • Marinade
    • 1 1/2 tsp shaoxing wine (Chinese rice wine)CAN LEAVE OUT
    • 1/2 tsp vegetable oil
    • 1 tsp light soy sauce
    • 1/2 tsp finely chopped ginger
    • 1/2 tsp sea salt


    For the marinade, mix together the rice wine, oil, soy sauce, ginger, sea salt and sugar.
    Add the fish cubes and leave to marinate for 20 minutes.

    1. Heat a wok until just smoking.
    2. Add the vegetable oil and, when hot, add the ginger and stir-fry for 10 seconds or until fragrant.
    3. Add the fish with its marinade, spreading it evenly around the wok.
    4. Cook undisturbed for 1 minute, allowing the fish to start to brown, then stir-fry until the fish is lightly browned all over.
    5. Add the celery, onions, chillies and cashews and stir-fry for 1 minute.
    6. Swirl in the stock and continue stir-frying until the fish is just cooked through and the sauce has thickened slightly.
    7. Transfer to a plate and serve with steamed rice. If using Shiritaki noodles, rinse them well and stir into the pan just before serving.

    This dish is fabulous on a fast day if you are reserving all your calories for dinner. Serves 2.


    Please remember to state the calorie count for recipes, Ali x

    Smoked Salmon and Noodles. Serves 2

    Small amount olive oil in pan
    Add 3 spring onions / shallots chopped finely
    Sweat the onions for a little

    Add 100 gr smoked salmon chopped in bite size pieces and stir for a minute
    Add ground pepper and squeezed lemon or lime to taste

    Add prepared noodles of choice to pan

    Stir in. Serve with steamed green vegetable, eg, broccoli.

    Enjoy! Favourite Fast Day evening meal. 🙂

    Some great recipes on here. Purple Vegi Easter, I particularly like the look of your chili fish with cashews. I happen to have two swordfish steaks in the freezer right now. Can you possibly give some idea of the calorie count? For me, if it exceeds 300 it’s for a non-fast day. Lower than that, it could be a fast-day treat.

    When the day job quietens down a bit, I’ll be happy to contribute. Meanwhile, as well as Mimi’s Fast Cook Book and Fast Diet Receipe Book, an excellent source of recipes is You can set your calorie limit, e.g. you might decide you want a recipe using one or more specific ingredients and specify that it mustn’t exceed 250 cals. You will be amazed at some of the brilliant dishes you can have under 250 – 300 cals, even under 200. And for non-fast days when you can be a little less strict, there are plenty at between 400 and 600, depending on what you can allow yourself.

    Hi P,

    Actually, I did respond to your recipe on the new LOACA recipe thread(excellent idea BTW) rather than on the main one. In return I put up the link to the Beeb Good Food site where there are scores of recipes to suit 5:2. I’m sure I can work out the calorie count for your lovely fish recipe, but I can’t recall having seen Shiritaki noodles in this part of the world. Would they be rice noodles rather than egg ones?


    Total Calories 331 per serve


    1 100 gram packet of smoked trout
    1 brown onion
    2 shallots
    1 clove of garlic
    1 stick of celery
    1 carrot
    1 long fresh red chilli (optional, but tasty)
    1/2 a leek
    Fresh basil/oregano/thyme/rosemary (whatever you have, or dry)
    300ml passata
    Shiritaki/magic/zero yam noodles (spaghetti shape)
    A dash of spray oil


    1. Chop onion, shallots, garlic, celery, carrot and leek
    2. Spray a wok with a little oil and heat
    3. Gradually add the vegetables, tossing them around quickly in the heat
    4. Add the herbs and passata and lower the heat for about 5 minutes
    5. Chop the fish into small pieces and stir in
    6. Rinse the Shiritaki noodles well in fresh water
    7. Add to the wok and stir in
    8. Heat through thoroughly and serve in a bowl with a glass of soda water
    This can also be sprinkled with a tablespoon of grated Parmesan cheese….add 22 calories.

    Serves 2. Enjoy!

    Baked Italian Style Cauliflower with Meat Sauce ( a huge favorite of mine)

    Cooking Light NOVEMBER 2011
    Yield: Serves 4 (serving size: about 2 cups)

    1 tablespoon olive oil
    1 cup chopped onion
    4 garlic cloves, minced
    6 ounces lean ground sirloin or can use Italian sausage
    1/4 teaspoon kosher salt
    1/4 teaspoon crushed red pepper
    1/4 teaspoon black pepper
    1 1/2 cups lower-sodium marinara sauce (such as McCutcheon’s)
    2 ounces pitted kalamata olives, coarsely chopped
    1 1/2 pounds cauliflower, cut into florets
    Cooking spray
    (1 ounce French bread baguette, torn into 1-inch pieces- omit for low carb)
    1/4 cup (1 ounce) grated fresh pecorino Romano cheese
    1. Heat a large skillet over medium-high heat. Add oil to pan; swirl. Add onion; sauté 4 minutes. Add garlic; sauté for 30 seconds, stirring constantly. Stir in beef. Sprinkle with salt and peppers, and sauté 3 minutes or until browned, stirring to crumble. Stir in sauce and olives.
    2. Preheat broiler.
    3. Steam cauliflower 4 minutes or until crisp-tender. Place cauliflower in an 11 x 7-inch broiler-safe baking dish coated with cooking spray; top with sauce mixture.
    4. Place bread in a mini chopper; pulse until coarse crumbs form. Combine crumbs and cheese; sprinkle over cauliflower mixture. Broil 4 minutes or until browned.

    Amount per serving

    Calories: 306 Fat: 14.9g Saturated fat: 4.3g Monounsaturated fat: 7.8g Polyunsaturated fat: 1.2g Protein: 16.3g Carbohydrate (lower if bread crumbs omitted): 46.8g Fiber: 5.3g Cholesterol: 33.9mg Iron: 2.3mg Sodium: 667mg Calcium: 145mg

    Greek Baked Chicken

    Since I do low carb, I actaully prefer a dish with more fat in it. If you want to reduce overall calories/fat, skin chicken first and use less olive oil

    Serves 4

    3 pounds chicken thighs (or leg quarters)
    3 TBS olive oil (less if you are restricting fats)
    12 cloves garlic, unpeeled
    2 TBS chopped fresh rosemary, crushed or 2 tsp dried
    1 tsp lemon peel
    4 TBS lemon juice (divided)
    ¾ tsp salt
    ½ tsp freshly ground black

    Preheat over to 375 F

    Arrange garlic cloves in shallow roasting pan.
    Place chicken over gariic
    In a cup, combine oil, 2 tsp lemon juice and the rosemary
    Brush evenly over chicken
    Season with salt and pepper

    Bake 50-55 min.

    Transfer chicken to serving platter

    Squeeze roasted garlic cloves from skins back into pan juices, discard skins
    Add remaining 2 TBS of lemon juice. Place pan over burner and cook over med heat , mashing garlic and scrape up browned bits.

    Pour sauce over chicken and sprinkle with lemon peel.
    Tip: tuck a few lemon slices between chicken pieces before roasting.

    Lemony Chicken Saltimbocca

    Rated 5 STARS by 79 readers

    Saltimbocca means “jump in the mouth”–apt for a fast dish that marries woodsy sage, bright lemon, and salty prosciutto.

    Cooking Light NOVEMBER 2012
    Yield: 4 servings (serving size: 1 cutlet and 2 tablespoons sauce)

    4 (4-ounce) chicken cutlets
    1/8 teaspoon salt
    12 fresh sage leaves
    2 ounces very thinly sliced prosciutto, cut into 8 thin strips
    4 teaspoons extra-virgin olive oil, divided
    1/3 cup fat-free, lower-sodium chicken broth
    1/4 cup fresh lemon juice
    1/2 teaspoon cornstarch
    Lemon wedges (optional)

    1. Sprinkle the chicken evenly with salt. Place 3 sage leaves on each cutlet; wrap 2 prosciutto slices around each cutlet, securing sage leaves in place.

    2. Heat a large skillet over medium heat. Add 1 tablespoon oil to pan, and swirl to coat. Add chicken to pan; cook for 2 minutes on each side or until done. Remove chicken from pan; keep warm.

    3. Combine broth, lemon juice, and cornstarch in a small bowl; stir with a whisk until smooth. Add cornstarch mixture and the remaining 1 teaspoon olive oil to pan; bring to a boil, stirring constantly. Cook for 1 minute or until slightly thickened, stirring constantly with a whisk.

    Spoon sauce over chicken. Serve with lemon wedges, if desired.

    Nutritional Information

    Amount per serving

    Calories: 202 Fat: 7.5g Saturated fat: 1.5g Monounsaturated fat: 4.3g Polyunsaturated fat: 0.9g Protein: 30.5g Carbohydrate: 2.3g Fiber: 0.2g Cholesterol: 77mg Iron: 1.1mg Sodium: 560mg Calcium: 18mg

    Seared Ginger Miso Striped Bass in Shiitake Mushroom Broth

    Yield: Makes 2 servings

    2 cups water
    4 tablespoons red miso, divided
    4 large shiitake mushrooms (about 4 ounces), stemmed, thinly sliced
    3 green onions, dark and pale green part thinly sliced, white part minced

    zero noodles

    1 tablespoons vegetable oil
    1 tablespoon minced peeled fresh ginger
    2 6-ounce skinless striped bass fillets or other firm white fish (Tilapia would work)
    Chopped fresh cilantro

    Rinse zero noodles well and cut into 2 inch lengths.
    Whisk 2 cups water and 2 tablespoons red miso in medium saucepan. Add shiitake mushrooms and simmer over medium heat until mushrooms are soft, about 5 minutes.
    Add zero noodles and heat through.
    Stir in dark and pale green onion tops. Turn off heat to pan. Cover to keep warm and set aside.
    Meanwhile, mix 2 tablespoons red miso, minced white part of green onion, 1 tablespoons vegetable oil, and minced fresh ginger in small bowl.

    Season both sides of the fish with a bit of salt and pepper. Then spread ginger mixture over “top” side only of bass fillets, pressing to adhere.
    Hear a broiler proof frying pay over medium high heat (and pre-heat the broiler)
    Add a bit of oil to the hot pan. Lay the fish in the pan ginger side up. Cook the bottom side of the fish in the pan about 2 -3 minutes. Then move the entire pan under the broiler. Sear the top of the fish under the broiler for about 2 minutes to get some color on the top and sizzle the ginger mixture a bit until fish is just barely cooked through.

    Divide the warm shiitake mushroom broth and zero noodle /shiitake mushrooms between 2 shallow bowls. Place 1 fish fillet in center of each bowl. Sprinkle chopped fresh cilantro over and serve.

    Calories: 200 – 300 depending on what fish you use, plus 50 cal for the oil

    Asian Zero Points Soup

    A Weight Watcher Zero Points Soup
    Makes 6 servings

    • 2 cups chopped bok choy, or other Chinese cabbage (or mixture)
    • 1-2 cloves garlic, minced
    • 2 TBS fresh ginger root, thinly sliced and julienned
    • 2 small oyster mushrooms, chopped
    • 1 cups scallion, chopped
    • 1/2 cup canned water chestnuts, sliced (8 oz can)
    • 1/4 cup red pepper, thinly sliced
    • 1/8 tsp red pepper flakes
    • 3 cups vegetable broth (or 3 TBS miso paste mixed in with 3 cups water)
    • 1/2 cup bean sprouts, optional
    • 1 cups snow peas, stringed
    • 1 Tbsp low-sodium soy sauce
    • 1/4 cup cilantro, finely chopped
    • Put bok choy, Chinese cabbage, garlic, ginger root, oyster mushrooms, scallions, water chestnuts, red bell pepper, red pepper flakes and vegetable broth into a large soup pot; stir to combine. Cover and bring to a boil over high heat. Reduce heat to low and simmer, partly covered, for about 10 minutes. Toss in bean sprouts, if using, and snow peas during the last 3 to 4 minutes of simmering.
    • Add soy sauce and cilantro. Serve.
    • Serving Size: about 1 cup
    Variations : count about 50 calories for each addition of 1 Point value
    • 2 oz cooked shrimp, POINTS value: 1
    • 2 oz scallops, POINTS value: 1
    • ¼ cup firm tofu, POINTS value: 1
    • 2 oz shredded or cubed white meat chicken, POINTS value: 1
    • 2 oz Chinese roast pork, POINTS value: 2
    • ½ tsp hot/spicy oil, POINTS value: ½

    A Simple Tomato Soup

    4 tablespoons unsalted butter, olive oil, or coconut oil

    2 medium yellow onions, thinly sliced

    1 teaspoon fine grain sea salt, plus more to taste

    3 teaspoons curry powder

    1 teaspoon ground coriander

    1 teaspoon ground cumin

    1/2 teaspoon chile flakes

    2 (28-ounce) cans whole tomatoes (pref. fire-roasted)

    1 14-ounce can coconut milk

    In a large pot over medium heat melt the butter. Add the onions and salt, and cook, stirring occasionally, until the onions really soften up – 10 minutes or so. Not so much that they brown, just until they’re completely tender and unstructured.

    Stir in the curry powder, coriander, cumin, and chile flakes, and cook just until the spices are fragrant and toasty – stirring constantly at this point. Just 30 seconds or so.

    Stir in the tomatoes, the juices from the cans, and 6 cups / 1.5 L of water. Simmer for fifteen minutes or so, then puree with a hand blender until smooth. This is the version you see up above (minus the toppings).

    That said, at this point you can decide if you’d like your soup even a bit thinner – if so, you can thin it with more water, or if you like a creamy version, with some coconut milk. Taste and adjust with more salt to taste.

    This soup is great served simply with a dollop of cream from the top of a can of coconut milk (a little goes a long way) and a toasted wedge of good bread. That said, I love it most with the coconut cream, served over a scoop of brown rice with a squeeze of lemon, some toasted almonds, and a jolt of herbs (fresh, or the sort of oregano drizzle I used here).

    From Heidi Swanson, Inspired/Adapted from the Curried Coconut Tomato Soup in Melissa Clark’s Cook This Now.


    You are a star! I shall be trying out all of those, apart from tomato soup which for reasons I don’t understand I just don’t like. On the other hand, the chicken saltimbocca and Greek chicken – I can’t wait to try them. And to everyone who tried to help with the zero noodles, I’ve just found two different sorts in the local health food shop. Thanks for your excellent advice.

    Makes 9 cups

    6 cups broth …chicken, beef or vegetable
    1 TBS oil (my addition not WW)
    2 carrots, peeled and diced
    1 large onion, diced
    4 teaspoons garlic (from a jar or substitute four cloves minced garlic)
    1/2 cabbage, chopped (or use a bag of slaw, the biggest chunks you can find vs the fine, don’t skip the cabbage for it somehow makes the soup)
    1/2 pound frozen green beans
    2 tablespoons tomato paste
    1 teaspoon dried basil
    1 teaspoon dried oregano
    1 teaspoon kosher salt

    1 large zucchini, halved lengthwise and sliced in half moons

    Heat 1 TBS oil in a med pot. Add the carrots, onion and garlic and cook for about 5 minutes. Add all the remaining ingredients EXCEPT the zucchini and bring to a boil. Cover, reduce the heat to MEDIUM and simmer for about 15 minutes or until the beans are tender. Add the zucchini and cook until the zucchini are tender. Serve and enjoy!

    We all have different tastes. Hope some of them work for you.

    If anyone is looking for anything particular, please note it. One of us may have just want you want. LTC

    Vietnamese Chicken Salad

    Bill Granger

    Yield: 4 servings

    Vietnamese dressing :
    • 3 red Asian shallots or 1/2 red onion, thinly sliced
    • 2 cloves garlic, minced, optional
    • 2 small red chilies, finely chopped
    • Juice of 2 limes (about 1/4 cup)
    • 1/4 cup fish sauce
    • 2 tablespoons rice wine vinegar
    • 1 tablespoon caster sugar (superfine)…(use sugar substitue if watching sugar LTC)

    Chicken Salad:
    • 3 (7-ounce) cooked boneless chicken breasts (grill them, poach them, saute them, use
    leftover chicken….what ever works for you)
    • 2 tablespoons vegetable or olive oil
    • Sea salt and ground white pepper
    • 4 cups finely shredded Chinese cabbage (or any cabbage will work)
    • 1 cup Asian basil leaves or basil leaves
    • 1 cup bean sprouts (I leave these out as I can never use them up before they go bad)
    • 1 cup finely julienned carrot,
    • 1 cup mint leaves
    • optional: chopped peanuts

    I like white pepper in this salad, but you can substitute freshly ground black pepper instead. 

If you prefer a milder dish, remove the seeds from the red chilies before adding to the dish. Alternatively, add a few seeds if you like a little more heat. To make it even faster, you can use leftover cooked chicken instead of cooking the chicken breasts.

    To make the Vietnamese dressing: In a small bowl, combine the sliced shallots, garlic, chilies, fresh lime juice, fish sauce, rice vinegar and sugar, and stir until the sugar is completely dissolved, about 30 seconds. 

    Shred cooled chicken it into thin strips using your hands. In a large bowl, add the shredded chicken, cabbage, basil, bean sprouts, carrots, and mint. Pour the Vietnamese dressing over the chicken mixture, and toss gently to coat. Divide the chicken salad among 4 serving plates or bowls and serve. 

    Add chopped peanuts on top if you like.

    Serves: 4

    Calories: 238; Total Fat: 7 grams; Saturated Fat: 1 gram; Protein: 38 grams; Total carbohydrates: 17 grams; Sugar: 7 grams; Fiber: 4 grams; Cholesterol: 86 milligrams; Sodium: 1525 milligrams

    This is a great fast CHEAP meal to throw together after work if you like Chinese take out (or take away if you are on that other side of the Atlantic). Great over zero noodles. Just rinse the zero noodles very well first and cut them into 2 in. lengths to make eating easier.

    This is very low calorie, very filling, can make as spicy or not as you like. Do not omit the green onions….they make add the final touch.


    1/2 pound ground beef (or ground pork or groud lamb ….all work)
    2 cloves garlic, minced
    half a cabbage, cut in 1″ pieces
    4 ounces fresh mushrooms, sliced
    2 tablespoons soy sauce
    1 tablespoon sesame oil
    Pinch ginger, optional
    Pinch cayenne, optional
    Salt and pepper, to taste
    2 teaspoons granular Splenda, optional
    ½ – 1 bunch green onions, cut on the bias, about 8 onions or 3 ounces after trimming

    In a very large skillet or wok, brown the ground beef with the garlic and a little salt and pepper. Drain most of the fat off ( or just leave it in if you are doing LCHF).

    Add the cabbage and mushrooms and stir-fry until the cabbage is tender-crisp.

    Add the remaining ingredients and heat through. Adjust the seasoning to your taste.

    Makes 2-3 servings does not do as well with larger batches

    Last one: also easy and cheap, filling, low calorie

    Light and Easy Moussaka

    1 lb lean ground beef (or lamb)
    1 med onion, chopped (1/2 cup)
    5 cups peeled and cubed eggplant
    1 8 oz can tomatoes, cut up
    1 6 oz can of chopped mushrooms, drained (or fresh sliced and cooked)
    ¼ cup chopped fresh parsley
    1 clove garlic, minced
    ½ tsp dried oregano
    ½ tsp crushed dried rosemary
    ¼ tsp ground cinnamon
    salt and pepper
    2 eggs
    1 8 oz pkg Neufchatel cheese, cubed
    1 cup plain yogurt

    In a skillet brown the ground meat. Drain off excess fat.

    Stir in vegetables and seasoning. Cook uncovered 15 min. stirring occasionally.

    Turn into a baking dish (about 12 X 7 in).

    Mix/blend eggs, Neufchatel and yogurt with ¼ tsp salt well.

    Pour mixture over the casserole.

    Bake 350 F 15 – 20 min.

    Sprinkle a little more chopped parsley (or mint) over the top for color.

    Cal: 248 per serving, 10 g carbohydrates

    Tried the ricotta stuffed mushrooms….outstanding. I bet these would be good make bigger with portobellos and served on a bed of marinara sauce. I would call that lunch and be thrilled.

    Spicy Saag Aloo from Woman 5:2 app

    Serves 5
    Prep time 10 mins. Cook time 30 mins. Calories per portion 132

    30ml vegetable oil or use low calorie spray
    1 onion, peeled and diced
    1 cove garlic, crushed
    1 red chilli, de-seeded and diced or 3/4 teaspoon chilli flakes
    1 tablespoon grated ginger
    1 teaspoon Black Mustard seed
    1 teaspoon Cumin seed
    1 teaspoon Turmeric
    500g potatoes, diced finely
    250g spinach

    Heat oil in non stick pan and cook onion for 5 minutes until soft. Add the garlic, chilli, spices and ginger, cook for another minute. Add the diced potatoes and cook for 15 – 20 minutes, stirring occasionally. Once the potatoes are cooked add the spinach and heat until wilted. Stir thoroughly and serve.

    You can serve this with half a Sharwoods mini plain naan bread for an extra 57 calories.

    Note: I cook this for one by using 1/4 teaspoon of each spice, 1/4 onion, 100g potatoes, 50g spinach etc.
    It’s very delicious.

    Quick Chorizo and Bean Stew

    This is tasty, quick and so easy to make, great for a fasting day when you don’t want to spend ages cooking.

    Serves 1 Prep time 5 mins. Cook time 7 mins. Calories per portion 242

    150g mixed beans (Kidney, Pinto, Cannellini etc) drained and ready to eat
    10g Chorizo, thinly sliced
    1 tablespoon Tomato purée
    1/2 teaspoon chilli flakes, adjust to taste
    1 tablespoon Red Wine Vinegar
    2 tablespoon water
    Dash Worcestershire sauce, to taste

    Heat a non stick frying pan until hot. Cook the chorizo until browned (1 – 2 minutes) and oil has been released.
    Reduce the heat and add remaining ingredients. Mix thoroughly, then heat until simmering and continue cooking for 5 more minutes until all ingredients are hot.

    Spiced Tomato Dal/Soup – from Telegraph newspaper UK

    This makes a huge bowl and is really filling on its own. You might have guessed I like spicy food!

    Serves 1. Prep time 10 mins. Cook time 30 mins. Calories per portion 248

    vegetable oil
    80g red onion, diced
    1/4 teaspoon turmeric
    1/2 teaspoon black mustard seeds
    1/2 teaspoon cumin seeds
    Pinch chilli flakes, optional
    1 clove garlic, crushed
    20g Red lentils
    3 tablespoons coriander leaves, chopped
    1 tablespoon low fat greek yoghurt
    500g chopped tomatoes
    500ml water

    Heat the oil in a saucepan, then cook then onion until softened. Add the spices and cook for another minute to release the flavours. Add the garlic, tomatoes, lentils and water. Stir thoroughly, heat until simmering, stirring occasionally, then reduce heat and cook for 30 minutes until the lentils are soft. Add extra water if it gets too thick. Check seasoning then serve with yoghurt drizzled on the top and coriander scattered over it.

    Lucky guys can eat this with a poppadum for an extra 37 calories.

    Here is another light soup recipe as everyone seems to be looking for something filling on fast days. Disclosure: I have not made this one yet, plan on making it tomorrow with some Thai larb in lettuce cups. But it was rated well by home cooks and I can’t see how it could be anything but yummy. Will let you know if it doesn’t live up to its billing.

    *Looks like a good candidate for leftover chicken (or even shrimp or fish) in a pinch.


    Ginger Chicken Soup with Spinach
    from Fine Cooking

    Serves four as a light main course.

    1 1-inch piece fresh ginger
    2 medium cloves garlic, unpeeled
    *10 to 12 oz. boneless, skinless chicken thighs, trimmed of excess fat (about 3 medium)
    2 cups low-salt chicken broth
    1 Tbs. soy sauce
    2 tsp. fresh lemon juice
    1/4 tsp. Asian chile paste, like sambal oelek or Sriracha
    1/4 cup packed fresh cilantro
    2 Tbs. thinly sliced scallion (green tops only)
    Kosher salt
    1 Tbs. mild vegetable oil, like canola or safflower oil
    1 cup packed baby spinach (about 2 oz.)

    Peel the ginger and slice it into four 1/4-inch coins. Using the flat side of a chef’s knife or a meat pounder, smash the coins. Smash the garlic and remove the skin.

    In a medium saucepan, com­bine the ginger, garlic, chicken, broth, soy sauce, lemon juice, chile paste, and 1 cup water. Bring to a boil over medium-high heat. Reduce the heat to low and gently simmer until the chicken is cooked through, about 10 minutes. Using a pair of tongs, transfer the chicken to a plate. Use a slotted spoon to remove the ginger and garlic and discard. Keep the broth warm.

    Finely chop the cilantro and scallion. Put them in a mortar, add a pinch of salt and 2 tsp. of the oil, and pound and mash with the pestle. (or throw the lot into a zip lock bag and bash it with a rolling pin or a heavy pan). Once the mixture begins to blend, add the remaining teaspoon of oil. Continue to grind the pestle into the cilantro mixture until it is aromatic and has the consistency of a paste.

    Once the chicken is cool, slice it thinly (or just rip in into shreds with your fingers) and portion it into four soup bowls. Return the broth to a simmer and season with salt to taste. Add the spinach to the broth and continue to simmer until it’s wilted, 1 to 2 minutes more. Ladle the broth and spinach evenly over each portion of chicken. (I bet it would be fine to put the baby spinach in the bowl with the chicken and just laddle to hot broth over. Should wilt up just fine).

    Top each serving with a dollop of the cilantro paste.

    nutrition information (per serving):
    Size : based on four servings; Calories (kcal): 160; Fat (g): 10; Fat Calories (kcal): 80; Saturated Fat (g): 2; Protein (g): 16; Monounsaturated Fat (g): 4; Carbohydrates (g): 4; Polyunsaturated Fat (g): 3; Sodium (mg): 700; Cholesterol (mg): 45; Fiber (g): 0;

    Scallops and Pancetta

    2 paper-thin 8g slices of pancetta or bacon (70 cals)
    85g scallops (three medium- sized ones) (75 cals)
    50g sliced, washed leeks (30 cals)
    80g peas (fresh or frozen) (62 cals)
    fronds from six sprigs of dill (1 cal)
    30g wild rocket leaves (9 cals)
    Total: 247 calories

    • Cut the pancetta slices in half and cook in a non-stick frying pan over a medium-high heat until the fat runs and the pancetta browns and crisps. Scoop out on to a plate and keep to one side.
    • Cut each scallop into two discs and pat dry on kitchen paper. Cook in the pan with the pancetta fat for a couple of minutes on each side, until browned. Lift them on to the pancetta plate.
    • Add the leeks to the pan and cook in the last of the scallop and pancetta juices until soft. Add the peas and cook, stirring, until the peas are hot through. Stir in most of the dill, then taste and season with salt and pepper.
    • Put the rocket in the middle of a plate and arrange the scallops around. Mound the leeks on top of the rocket and lay the pancetta pieces on top. Scatter with a few fronds of dill and eat straight away.

    A variation on STUFFED MUSHROOMS
    Prepare a large Portabella mushroom as described in the above recipe.

    Alternative filling (about 290 calories):
    Chopped mushroom stalk
    1/4 of a ripe avocado
    a few slices of salami, chopped
    1 oz/ 30gms of blue vein cheese (King Island, Tasmanian the best!)
    1 tsp light sour cream
    some chives and parsley chopped
    ground pepper
    Mix all these and stuff the grilled mushroom.
    Sprinkle with a few pieces of shaved Parmesan on top.
    Pop under the grill for a further 5 minutes.
    Serve with a few Snow peas (whole pods) and a couple of cherry tomatoes.

    OVEN BAKED EGG (195 calories)
    slice of wholemeal bread, crusts removed
    spray oil
    1 medium egg
    1/2 tomato
    1 slice ham
    a little shaved Parmesan

    Preheat the oven to 180 deg C
    Cut the crusts off the bread and roll it very thin with a rolling pin
    Spray the bread lightly with oil on both sides
    Press into a small ramekin or muffin tray (one that fits the particular piece of bread (I find GF bread is much smaller) to form a cup shape. Press firmly.
    Place the chopped tomato and ham in the base of the bread cup.
    Break the egg into a cup and pour, whole, on top of the tomato and ham.
    Sprinkle the Parmesan on top and pop in the oven.
    Bake for 12-15 minutes and use a knife to free from the tin. If serving in a ramekin, serve as is.
    This can also be kept to cool, refrigerated and used as take away food with a salad.

    Variation: Leave the bread out and cook directly in the ramekin. (138 cals)

    For all those with a SWEET TOOTH:

    here’s a very simple recipe for BANANA ICE CREAM – it really is delicious and only 150 calories per serving (makes 2 servings); and also it’s one of our ‘five-a-day’ foods

    All you need is:

    2 frozen bananas
    75 ml greek yogurt
    20 ml runny honey
    15 ml milk

    Blend altogether, keeping back half the yogurt, and when smooth add the remaining yogurt and give another quick whiz – put in a freezer proof container and freeze for 10 minutes – yes, it’s ready in only 10 minutes!


    Hamburgers (low cal, low carb)

    500g very lean beef mince (I mince my own but the best quality supermarket stuff is OK)
    50g almond meal
    1 60g egg
    60g grated beetroot or carrot (20C each)or any other grated veg like zucchini but can be hard to hold together if you add too much – I use a Tu******ware hamburger press.
    20ml Worcester sauce
    20ml HP sauce

    Mix well,form into 8 patties and grill. 140 calories each. I serve them with grilled tomato and a side of lettuce and lightly steamed asparagus.

    These are deliberately mild because my OH hates spicy/hot foods but could easily be perked up with chilli/cayenne pepper/tabasco.

    Serves 2 200 cals per person

    1 carrot – cut into ribbons with a peeler or mandolin
    1 baby bok choy – bite-sized chunks
    baking paper – cut into 2 squares
    1 thinly sliced spring onion
    1 sliced lemongrass stem
    1 kaffir lime leaf each parcel
    coriander and fish sauce
    100g fish fillet x 2
    1 tbs coconut milk each parcel

    Divide the carrot, bok choy, onions and lemongrass between the paper squares and top each with 1 lime leaf. Add a few sprigs of coriander and a sprinkle of fish sauce.
    Place 100g fish fillet and a tbs coconut milk on each.
    Fold two edges into the centre, then pull the remaining edges together. Roll the parcel over tightly to secure the edges.
    Bake for 15 minutes or until the fish is cooked.
    Serve with lettuce or miracle noodles


    I was having a browse through this very varied and interesting list and read LUVTCOOK’s Greek Baked Chicken suggestion.

    This was not a fast day but we wanted something different to our usual fare; I regularly get stuck in a culinary rut. LUV2’s recipe above reminded me of a long lost recipe I used to have and mislaid. Threw it together and it was delicious and scarily easy; even for those of us who aren’t delirious about cooking.

    However, by carefully counting the calories; this could easily be a fast day meal if having most calories at one sitting.

    I’m not going to approximate calories because it depends on the size of your chicken fillets (that sound faintly rude; or is that just me?), the type of yoghurt you use and how much (full fat is the version now recommended as being best for you).

    How many it serves depends on how many fillets you include.

    2 Chicken breasts or legs (leave skin on if more tasty ’full fat’ version required or simply skin before placing in dish)
    At least 250g yoghurt (if serving more; use more!)
    One diced onion
    Juice of half a lemon
    Zest of whole lemon
    As many sliced garlic cloves as preferred (I used about 3 large ones)
    Liberal pinch of sea salt
    Ditto grind of black pepper
    Cornflour to thicken at end

    Mix all the ingredients into the yoghurt; pour over chicken in a casserole dish with lid (you could actually marinade the chicken if you were suitably organised and even more of the flavours would permeate the chicken; if opting for this – skin chicken) .

    Cook in preheated oven at 180 degrees for at least an hour with lid on.
    During the cooking time; baste the chicken with the yoghurt mix several times (don’t worry if the mixture looks strange; it will have ‘separated’ but the cornflour at the end will bind it together again).
    Check the chicken is properly cooked by piercing with a prong; if the juices run clear the chicken is cooked.

    I added some sliced chestnut mushrooms ten minutes before we were due to eat. It occurred to me; you could add new potatoes (for those of us still eating potatoes!) to the mixture too and they would taste divine.

    When cooked; remove chicken from dish and add the cornflour to thicken the sauce. If by any chance the sauce has reduced too much; just simply add some more yoghurt or hot water. Pour sauce over chicken.

    You could really serve this with whatever you like: garlic bread – if not a fast day – my husband had baked potatoes with his and I had vegetables.


    Re-recipe above

    Forgot to state the obvious but cognisant not everyone is a cook;

    BEFORE adding the cornflour – add a little water to it to make a runny paste.

    Chicken Meatball and Escarole Soup

    This quick spin on Italian wedding soup makes a satisfying dinner. Handle the chicken mixture gently; packing the meat too tightly will make the meatballs tough.

    Serves 4 220 calories very filling

    3 Tbs. plain fresh breadcrumbs
    1/4 cup finely grated Parmigiano-Reggiano; more for serving
    2 Tbs. chopped fresh flat-leaf parsley
    Kosher salt and freshly ground black pepper
    1/2 lb. ground chicken
    1 large egg
    1 Tbs. extra-virgin olive oil
    1 small yellow onion, cut into small dice
    1 small carrot, cut into small dice
    1 medium celery stalk, cut into small dice
    1 quart lower-salt chicken broth
    1 3- to 4-inch sprig fresh rosemary
    * pinch of crushed red pepper (for those that like a hint of zip LTC)
    5 cups thinly sliced escarole (or other greens of your choice….leaf spinach would work)

    Put the breadcrumbs in a medium bowl and moisten with 1/2 Tbs. water. Mix in the Parmigiano, parsley, 3/4 tsp. salt, and 1/2 tsp. pepper. Add the ground chicken and egg and mix until just combined. Scoop out 1 Tbs. of the chicken mixture and, with damp hands, roll it into a 3/4-inch meatball. Transfer to a plate and shape the remaining meatballs.

    Heat the oil in a 5-quart pot over medium heat. Add the onion, carrot, celery, and 1 tsp. salt; cook until tender, 3 to 4 minutes. Add the chicken broth, rosemary, and 2 cups of water; bring to a boil over medium-high heat. Gently add the meatballs, reduce the heat to medium low to maintain a gentle simmer, and cook for 10 minutes.

    Add the escarole and continue to simmer until the meatballs are cooked through and the escarole is wilted, about 5 minutes. Discard the rosemary and season to taste with salt and pepper. Serve sprinkled with grated Parmigiano.
    nutrition information (per serving):

    Calories (kcal): 220; Fat (g): 12; Fat Calories (kcal): 110; Saturated Fat (g): 3.5; Protein (g): 20; Monounsaturated Fat (g): 6; Carbohydrates (g): 10; Polyunsaturated Fat (g): 2; Sodium (mg): 730; Cholesterol (mg): 100; Fiber (g): 3;

    From Fine Cooking

    Salmon Chowder
    Gourmet Magazine | June 2007

    Bacon and a little cream give this chowder lashings of decadence — but, because there are no thickeners, it’s surprisingly light.

    This would also be easy to modify for those cutting carbs (use half the amount of potatoes) or cutting fat (use half and half instead of heavy cream…or even all milk no cream)

    Yield: Makes 6 servings

    1/2 pound red potatoes
    1/2 pound sliced bacon, cut crosswise into 1/4-inch-wide strips…use ham if wanting to cut fat
    2 cups chopped scallions (from 2 bunches)
    1 cup fresh or frozen corn
    1 tablespoon finely chopped garlic (3 cloves)
    1 teaspoon finely chopped fresh thyme
    1 Turkish or 1/2 California bay leaf
    1/8 teaspoon dried hot red-pepper flakes
    3 cups whole milk
    2/3 cup heavy cream
    1 (1 1/2-pound) piece salmon fillet (preferably wild), skin discarded and fish cut into 1-inch pieces
    1/2 teaspoon salt
    1/4 teaspoon black pepper
    2 teaspoons fresh lemon juice

    Garnish: chopped fresh chives

    Cut potatoes into 1/2-inch cubes, then cook in a 1- to 1 1/2-quart heavy saucepan of boiling salted water until just tender, 8 to 10 minutes. Drain in a colander and set aside.

    Cook bacon (or ham) in a 5-quart heavy pot over moderate heat, stirring occasionally, until crisp, about 8 minutes. Transfer with a slotted spoon to paper towels to drain. Pour off all but 2 tablespoons fat from pot, then cook scallions, corn, garlic, thyme, bay leaf, and red-pepper flakes in fat in pot over moderately low heat, stirring occasionally, until scallions are tender, about 5 minutes.

    Add milk and cream and bring just to a boil. Reduce heat to moderately low, then add cooked potatoes, salmon, bacon, salt, and pepper and cook, gently stirring occasionally, until salmon is just cooked through and begins to break up as you stir, 5 to 8 minutes.

    Stir in lemon juice and salt and pepper to taste. Discard bay leaf before serving.

    Bonjour – as promised here’s my recipe for


    To make 2 servings:

    200g potatoes
    200g leeks
    Stock Pot/cube
    fresh/dried thyme

    All you do is peel the potatoes and clean the leeks; cut them into small pieces, add the stockpot, and a pint/600 ml of water. I would wait until cooked before adding any salt/pepper as the stock pot can be quite salty. Simmer for 20/30 mins until the potatoes are soft, then whizz in a blender until the consistency you like. I usually leave a few pieces whole which adds to the hearty texture.

    You could use another herb if you prefer, say oregano, for a different flavour.

    Do give it a try, so simple to make, delicious and ONLY 100 CALORIES a bowl – 1/2 pint/300 ml.

    AND the leeks especially are full of lots of goodness:

    Leeks are an excellent source of vitamin K, manganese, vitamin B6, copper, iron, folate, vitamin A, vitamin C, vitamin E, fibre, magnesium, calcium, and omega-3 fatty acids.

    What could be better!

    Femme x

    Thought this would be a great FD meal: courtesy of My Fitness Pal

    Portobello Baked Eggs with Sun Dried Tomatoes


    2 Portobello Mushroom Caps (3 1/2″ in diameter)
    3 ounces Soft Goat Cheese
    4 Sun-dried Tomatoes, diced (8g)
    2 large eggs
    2 dashes salt
    Fresh cracked pepper
    2 torn Basil leaves for garnish

    Preheat oven to 400F.

    Remove the stems from the mushroom caps and scrape out the gills with a spoon. Spray both sides of the mushroom with cooking spray or a light brush of olive oil on a paper towel and set the mushrooms onto a baking sheet.

    Spread half of goat cheese, and sprinkle half of the sun-dried tomatos into each mushroom cap. Crack one egg into each, centering the yolk in the cavity where the stem was to prevent it from moving around.

    Carefully transfer the baking sheet to the oven and bake until whites are cooked through and the eggs are done to your liking, about 15 minutes. Season with salt and pepper and top with basil before serving.

    Try to pick out portobellos with a wide lip to hold in the fillings.

    If your egg yolk breaks or runs slightly off the mushroom while cooking, just reduce cooking time by a few minutes to avoid overcooking the yolk.

    Nutrition Information

    Serves: 2 | Serving Size: 1 mushroom cap

    Per serving: Calories: 167; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 196mg; Sodium: 303mg; Total Carbohydrate: 5g; Dietary Fiber: 2g; Sugars: 1g; Protein: 14g

    Nutrition Bonus: Potassium: 459mg; Vitamin A: 10%; Vitamin C: 0%; Calcium: 5%; Iron: 5%

    WW Vegie Soup is 65 calories by the way.

    Pumpkin Pie Almond Meal Muffins (low carb)

    Makes 6 large Bundt muffins

    1 1/2 cup canned pure pumpkin (not pumpkin pie filling)…this is the full
    can less ¼ cup
    2 1/4 cups blanched almond meal/flour
    1/2 teaspoon salt
    3/4 tsp teaspoon baking soda
    1 ½ tsp ground cinnamon*
    1 tsp ground nutmeg*
    1/2 tsp ground ginger*
    ¼ tsp ground cloves*
    3 TBS oil
    3/4 cup sugar or sugar substitute equivalent ( I use ½ cup measurable
    Splenda and 2 TBS of Truvia)
    2 Tbs coconut milk, regular full fat milk or heavy cream
    3 large eggs
    1 tsp vanilla (and I throw in ¼ tsp of bourbon as well for deeper flavor)

    *could probably skip all the separate spices and just do 1 TBS pumpkin pie spice.

    Mix all the ingredients in a large bowl and mix well.

    Spray mini-bundt muffin pan with Baker’s spray

    Divide batter between the 6 mini-bundt muffin cups.

    Bake at 350°F for 45 -50 minutes (25 min for regular muffins size)
    Cool for 15 min. DO NOT OVERBAKE….they taste like carboard if they get too dry

    Makes 8 large Bundt muffins

    CAL 302 CARBS 7.3 w. Splenda /Truvia

    CHEESE BLINTZ CREPES great for weekend brunch or for a dessert

    Sugar Free Blender Crepes Cooking Light JUNE 2000
    Yield: 8 servings (serving size: 1 crepe)

    2/3 cup all-purpose flour
    3/4 cup 2% milk
    1 teaspoon “sugar equivalent” sugar free substitute
    1 large egg

    Mix above together well with wisk or put in blender. Cook as you would any crepe one at a time in a 7-9″ skillet, or crepe pan if lucky enough to have one. Stack cooked and cooled crepes each seperated by a square of waxed paper. These freeze very nicley in a zip lock bag.

    Cheese Filling….per serving
    1/2 oz cream cheese…warm in microwave 3-5 seconds
    ¼ cup ricotta
    drop of almond extract (or coconut extract, vanilla fine too, even drop of boubon fine)
    ½ envelope of Truvia or Splenda

    Mix above together till well blended

    Per Serving:

    Lay out 1 crepe. Spread ricotta mixture over half of the crepe. Fold unfilled half over the filled half, and then fold again into a quarter wedge.

    Sprinkle with a tiny bit of real or lite powdered sugar.

    Add ¾ cup of Truvia sweetened fruit on top/ around filled crepe.

    Add a dab/squirt of whipped cream (2 Tbs).

    Calories: 283 plus 15 cal for whipped cream, total 298

    Carbs: 12 plus 1 for whipped cream, total 13


    from “Low Carb Gourmet” by Karen Barnaby.

    1/2 cup golden flaxseed meal
    1/2 cup almond meal (hazelnut meal if fabulous here too)
    1/2 cup walnut pieces…finely chopped by hand or done in food process so still chunky
    2 tsp cinnamon
    1/4 tsp salt
    1/4 cup Splenda ( I use 2 TBS Splenda plus 1 TBS Truvia)
    4 large eggs
    1 cup milk, plain soy milk or almond milk ….or even kefir
    1 tsp baking powder
    2 TBS light olive oil (not Extra Virgin) or other light flavored oil
    ¼ tsp bourbon or rum (or vanilla extract)

    Mix all ingredients in a med-large bowl with a whisk.
    Cover and refrigerate for at least 1 hour or up to overnight.
    Cook the waffles until light brown according to the manufacturer’s directions.

    RICOTTA “CLAFOUTIS” low carb great for breakfast or for dessert

    SERVES 4

    1/2 cup Greek yogurt
    1/2 cup ricotta
    4 eggs
    3 TBS Truvia….or 1 TBS Truvia and 4 TBS of Splenda
    1/2 teaspoon pure vanilla extract
    1/4 teaspoon lemon or orange extract (or almond, or brandy)
    1 Tbs flour
    pinch salt
    fruit….1/4 c blueberries, sliced plums, peaches, etc
    sliced almonds

    coconut oil to grease pan (adds a great flavor to the clafoutis)

    optional topping after baked….sprinkle on top and broil for 2 min:
    1 tsp sugar

    Preheat oven to 350 degrees F. Put oven rack on second rest from the top.

    Heat a 6-inch oven proof skillet on the stove.

    Mix above ingredients thru “salt”, adding the eggs one a time and whisking in between.

    Add 2 tsp of coconut to hot skillet, pour in egg mixture. Let cook on stove top 2 minutes.

    Sprinkle fruit over the top while egg mixture continues to cook for about 1 min more.

    Top that with the sliced almonds (reserve the butter and sugar for broiling).

    Put in oven and bake for 12 minutes

    Change bake setting to BROIL and remove clafoutis.

    Pour 1 tsp of butter over top of clafoutis and sprinkle with 1 tsp of real sugar.

    Return skillet to oven and brown the top under broiler for 2 – 2 ½ minutes

    Let cool 5 minutes. Cut into 4 wedges (I put a small cutting board over the pan and flip over, then remove pan…then cut while upside down. Then serve flipping the wedge upright on the plate. Easier to cut).

    Serves 4


    These may be of interest to all LOACAs interested in making “flourless” goodies. I’ve made the orange cake many, many times to delighted audiences, but the chocolate cake I’ve still to try. BTW it will probably work just as well without the very naughty ganache. Try serving with dollop of half-fat crème fraîche or Greek yogurt instead. More details on main LOACA thread.

    Claudia Roden’s Orange Cake.

    3 medium oranges
    6 eggs separated
    225g (7oz) castor sugar
    200g (61/2 oz) ground almonds (known as almond flour in the USA)
    1 tsp baking powder

    1) Place the whole unpeeled oranges in boiling water. Cover and bring to the boil. Simmer for 2 hours or until soft, adding more water when necessary.
    2) Drain the oranges, cut into quarters, discard any pips and whizz the rest in a food processor, then cool.
    3) Heat the oven to 180 ° C (gas mark 4).Grease a 23cm ring (9inch) spring form cake tin and line the base with baking paper.
    4) Beat the egg yolks and sugar together in a large bowl until pale. Beat in the oranges, almonds and baking powder. In a separate bowl beat the egg whites until they form soft peaks and fold gently into the mixture.
    5) Pour into the cake tin and bake for about 60min, until firm to the touch. Cover with a loose sheet of foil if it is over-browning. Cool in the tin and dust with icing sugar to serve.

    Claudia Roden’s Gâteau au Chocolat


    250g dark chocolate (70% or above recommended)
    6 large free range eggs, separated
    75g caster sugar
    100g ground almonds (known as almond flour in the USA)
    Flour or matzo meal for dusting

    GANACHE (optional – serving the cake with a dollop of half-fat crème fraîche or Greek yogurt would work just as well)

    150ml double cream
    150g dark chocolate


    Preheat your oven 180 deg C (Gas mark 4) Grease a 23cm (9 inch)cake pan and dust with your flour / matzo.
    Melt the chocolate in a pan over another (slightly larger) pan of water, or a double boiler.
    Whisk the egg whites in a clean mixing bowl until white and fluffy with dense peaks, as you would for meringue. Set aside.
    Refill your mixer bowl with sugar and butter and beat until light and fluffy (they will be pale and creamy).
    Add the ground almonds and melted chocolate and butter and mix thoroughly. Gently fold in the whisked egg whites, taking care not to knock out the air. At this point you can stir in the finely grated zest of one orange, if you like
    Pour into your cake tin and make for 30 – 45 minutes. Test it by sticking a metal skewer or knife through it, when it comes out dry, it’s done.

    Just as the cake is cooled, melt your chocolate as before. Stir through the cream and spread all over the cake once it’s cooled and out of the cake tin.

    PS I haven’t a clue about either calorie count. In any case, I think these should be reserved for special occasions, especially if your guests include young relatives who can hoover up vast quantities and stay whippet-thin.

    Dear Hermaj
    Haven’t spoken to you for a while, but seeing the Claudia orange cake, which I have long wished to cook, you will be able to answer my question – when you say “discard the pips and whizz the rest” does that include the skins? Sorry to sound stupid, but I saw a similar recipe in Cuisine and it also didn’t clarify!
    Cold and miserable (7c & driving rain) in Hobart today.
    best wishes


    I am a great experimenter with food and this is one of my favourite breakfasts on a non-fast day, or as its only 200 calories makes a delicious and filling meal on a FD:

    Basic Recipe:

    30g Oats (I use porridge oats, but you could use jumbo, etc)
    30g dried Cranberries (here you could use any dried fruit)
    10g almonds (bash into small pieces)
    5ml of maple syrup or runny honey
    75ml half-fat milk (you could use skimmed/soya, etc.)

    Prepare the above ingredients the evening before you want to eat it – place in a small bowl, stir, cover with clingfilm.

    When you want to eat add fresh fruit of your choice – this morning I added a slice of melon (cut into small pieces) and half a passion fruit;
    add 10g of creme fraiche (30% less fat – only 30 cals)
    and then sprinkle ground cinnamon on top (or spice of your choice).

    This is a recipe you can adapt to your taste using a little fresh fruit; instead of creme fraiche you could use greek yog.

    My breakfast today was only 200 CALS.

    As well as delicious its very nutritious – oats and almonds being one of the ‘superfoods’ and full of protein.


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