Archives for posts with tag: 100-200 calories

Spring omelette

Egyptian walking onionsThe first vegetable I get from my garden in the Spring is the intriguingly-named Egyptian Walking Onion. This plant was given to me by a neighbour about six years ago and it (or its offspring) has been a permanent feature of my front garden bed ever since. (Indeed, I think it is one of those plants that is quite difficult to get rid of, once established – but I’m not complaining!)

Here I’ve used my first harvest of the year to make a very easy omelette. I had two leftover egg whites to use up, so this one has two eggs and two whites, bringing it to 220 calories in all. If I’d just used two eggs it would have been 185 calories. I suppose I could have just used the egg whites and brought the whole dish down to under 100 calories – but there’s something a bit too Hollywood about egg white omelettes, somehow!

Spring omelette (serves 1)

Ingredient Calories per serving
5g butter 36
5 spring onions/scallions, trimmed of roots and sliced into short lengths 24
2 eggs, beaten 126
2 egg whites (optional) 34
salt and pepper to taste 0

Total calories per serving: 220 (185 without the egg whites)

Method: Melt the butter in a frying pan over a medium heat and add the sliced onions. Cook for a minute, then pour over the eggs. Season with salt and pepper, to your taste and continue cooking until the top of the omelette is set. Fold in half and serve.

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Green lentil and tomato salad

I had an over-indulgent day yesterday which resulted in me waking up with indigestion at 4am. Not nice, so I resolved to have a fasting day today to give my system a break. This salad is about as simple a meal as you can get, but it was an easy, filling lunch and soothed my guilty conscience about abusing my body yesterday!

Green lentil and tomato salad (serves 1)

Ingredient Calories per serving
100g/½ cup cooked green lentils 116
40g (5) cherry tomatoes, halved 7
60g iceberg lettuce leaves 8
1 tsp olive oil 40
2 tsp balsamic vinegar 2
salt & pepper 0

Total calories per serving: 175

Method: Arrange lettuce leaves on a plate, then mix the remaining ingredients together and pile on top. If you have some fresh herbs available, it would be good to add some to this dish. Still winter here, so unfortunately not an option for me!

Egg saladA very simple lunch dish.

Egg salad (serves 1)

Ingredient Calories per serving
1 egg, hard-boiled 63
25g iceberg lettuce, shredded 3
25g carrot, grated 10
2 tsps sliced sundried tomatoes in oil 54

Total calories per serving: 130

I’d stopped posting here because I’d mostly stopped fasting, believing that just not eating breakfast and eating sensibly was going to be enough to maintain my post-fasting-diet weight.

Turns out I was wrong about that, and my weight and waistline have been gradually increasing, to the point where I have to be honest with myself and get back to ‘proper’ fasting. I notice from the stats on this blog that a lot of other people are in the same situation after the festive season, so welcome if this is your first visit here and I wish you good luck in your fasting!

So, back to it. I plan on making egg fried rice for supper, and I need something light for lunch just to keep me going. This lentil dal should do the trick. There are two portions here, so I’ll keep one in the fridge for my second fasting day of the week. It’s not the most exciting-looking dish, but it’s warming and comforting on a cold winter’s day like this one (-22°C with the windchill right now!).

Lentil dal

Lentil dal (serves 2)

Ingredient Calories per serving
1 tsp oil 20
1 onion, diced 22
1 clove garlic, crushed 2
1 red chilli pepper, sliced 1
¼cup red lentils 85
1 tsp ground ginger 3
1 tsp ground cumin 4
salt and pepper to taste 0

Total calories per serving: 137

Method: Heat the oil in a saucepan, then stir in the onion and cook until softened. Add the garlic and chilli, cook briefly, then stir in the spices. Add the lentils and a cup of water, then bring to a simmer and cook, covered, for about half an hour to 40 minutes, stirring occasionally. Toward the end of the cooking time, remove the lid and stir, raising the heat if necessary to thicken the dal to your desired texture. Season to taste, allow to cool a little, then serve.

Roasted tomato and garlic soup

This is such a simple soup and tastes so good for so few calories. Both my teenagers assert that this is their second favourite soup – and their favourites are different, so this is a good way to please everyone. I’ve made four batches of it today (still having a bit of a tomato glut!).

Roasted tomato and garlic soup (serves 3)

Ingredient Calories per serving
2 tbsp olive oil 80
750g heirloom tomatoes, cut into chunks if large 45
4 cloves garlic, peeled 6
salt and pepper 0
Handful of basil leaves 1

Total calories per serving: 130

Method: Heat your oven to 350°F/180°C. Arrange the tomatoes and garlic in a single layer on a baking sheet and drizzle the oil over the top. Sprinkle some salt and fresh pepper over and then roast for about 45 minutes. Remove from the oven and using a slotted spoon, transfer the tomatoes and garlic to a blender or food processor. Pour the juices from the pan in with them and add the basil leaves. Blitz until smooth and serve immediately (or cool the soup and freeze it for later use).

Pea Pesto

Just at the end of the fresh pea season here. I spent an hour this morning shelling my last harvest.

Shelling peas

I ended up with a pound and a half (700g) of peas and used some of them to make this easy but lovely bright green pesto. I served this on some toasted sourdough bread for supper, but it would be good with pasta or just as a side dish or dip, too.

Pea pesto (serves 4)

Ingredient Calories per serving
1 cup/6oz/180g fresh peas 36
2 tbsp lemon juice 2
2 cloves garlic 2
¼cup/60ml sunflower oil 120
salt and pepper 0

Total calories per serving: 160

Method: Steam the peas for five minutes, or until tender. Put them in a blender with the other ingredients and blitz until smoothish.

Pea Pesto on Sourdough Toast

Chocolate gelatoAs I’ve said before, you probably won’t be wanting to use up 175 calories on a dessert on a fasting day, but this is another low-calorie iced milk dish which might be useful when you’re not fasting. The recipe is from Kitty Travers and was originally published in the Telegraph in 2011. I’ve renamed it, as ‘Chocolate Pudding Ice Cream’ seemed a bit of a misnomer for a dessert without cream. I’ve also simplified the method a bit.

Recipe for Chocolate gelato (serves 4)

Ingredient Calories per serving
450 ml/2 cups milk (2% fat) 61
15g/½oz cornflour 13
50g/2oz cocoa powder 28
75g/3oz sugar 73

Total calories per serving: 175

Method: Mix together the cornflour and about a quarter of the milk in a saucepan. Stir in the cocoa powder and sugar and slowly add the rest of the milk. Stir the ingredients over a medium heat until the cornflour starts to thicken and the mixture turns glossy. Remove from the heat and allow to cool, then put in the refrigerator for an hour or two to chill. Pour the cold mixture into an ice-cream maker and churn until frozen.

Omelette muffins

I found this recipe here and immediately thought that these low-carb muffins would make a good brunch for a fasting day, or even as breakfast-on-the-hoof if you made a batch at the weekend and ate them over the course of a week, either cold or reheated in a microwave. You can use whatever you have to hand as a filling, just like regular omelettes.

I had some sausages to use up, which raises the calorie content quite a bit, but if you replaced the sausages with the same weight of mushrooms (and a bit of butter to cook them in), these would be very respectable 210 calories for three vegetarian muffins, or 70 each.

Recipe for Omelette muffins (serves 4)

Ingredient Calories per serving
200g sausages, cut into 1cm pieces 106
50g sugar snap peas, chopped into small pieces 10
25g kale, sliced 3
8 eggs 126
¼ cup milk 8
½ tsp baking powder 1
salt and pepper, to taste 0
1 tsp oil 10
25g Parmesan, grated 22

Total calories per serving (3 muffins): 285 (95 per muffin)

Method: Pre-heat the oven to 375°F/190°C/Gas mark 5. Cook the sausage pieces over a medium heat for 5 minutes, or until cooked (do the same with 200g chopped mushrooms, in a tablespoon of butter, if doing the vegetarian version). Stir in the peas and kale (or whichever other vegetables you have to hand) and cook for another minute or two, until the kale is soft.

Grease a 12-muffin tin with the oil and distribute the sausage pieces and vegetables among them. Beat the eggs, milk, seasoning and baking powder together and pour into the muffin tin. Sprinkle the grated Parmesan over the top and bake for 15 minutes.

Dark green leafy vegetables seem to be doing very well in the garden at the moment. They are high in vitamins A and C and also in calcium. This calorie-light lunch packs an impressive 250% of your daily requirement of vitamin A and 166% of vitamin C!

Kale, chard and feta salad

Recipe for Kale, chard and feta salad (serves 1)

Ingredient Calories per serving
1 tsp butter or oil 34
80g Swiss chard and Tuscan kale leaves, washed and sliced into strips 34
30g feta cheese, diced 79
1 tsp lemon juice 1
salt and pepper, to taste 0

Total calories per serving: 150

Method: Heat the butter or oil in a pan and stir in the sliced leaves, cooking them for a minute or two until wilted. Season to taste and add the lemon juice. Arrange the leaves on a plate and scatter the feta over the top.

Chickpea and asparagus salad

Just coming to the end of asparagus season, so this might be my last asparagus recipe for a while!

Recipe for Chickpea and asparagus salad (serves 1)

Ingredient Calories per serving
150g asparagus, cut into inch-long lengths 30
100g chickpeas (cooked weight) 119
1 tbsp lemon juice 4
1 tsp olive oil 40
salt and freshly ground pepper 0

Total calories per serving: 190

Method: Steam the asparagus until tender and rinse with cold water to cool down. Combine with the other ingredients and enjoy!