A 5:2 Fast Day Delicious Dinner
Am I the only one who indulged extensively over the holiday period? Ate well, drank well (I really have mastered the Lychee Martini – both the recipe AND the drinking!) and despite the extra time to exercise, there is more of me to love in 2018. How much more? Well, a “lady” doesn’t tell! But when you are 5’2″ there is a tendency to look a little like a salami in slim fitting clothes. So I am in my active wear as I type, ready to hit the gym with Neety, which will be our regular Thursday gig instead of eating and shopping. Well, there may be some shopping still involved. And we have to sustain ourselves right?? Okay, so you can see how perhaps I need more than just a little time at the gym.
This week 5:2 made a come back. In a pretty delicious way too with this Thai Beef Salad. Whilst I usually go meatless on a fast day, Ted has joined me, so I like to add in the extra protein hit for him. This Thai Beef Salad comes in at under 300 calories, is a HUGE portion and ticks all the boxes. Crunch – tick. Freshness – tick. Flavour – triple tick! Easy and fast to put together too which is an added bonus.
I adapted the Thai Beef Salad has been adapted from a recipe in the Women’s Weekly “2 Day a Week Diet” Book. They have some great ideas, but sadly do not itemise the calorie value of each ingredient, so if you are swapping things out (as I did) you have to do some figuring. Luckily I have done that for you. As I have previously mentioned, I use the Calorie King ap to work out the calories. This week, I found that the MyFitnessPal ap has a recipe section. You ad in your recipe and each ingredient, and the calories are added for you. Very easy and convenient! (NB if the calorie values were not the same in each ap, I have noted the larger amount to err on the side of caution).
I prepared the salad ahead of time. As I had to prepare an alternate meal for the children this worked best (they got steak, baked potato and steamed veg – easy option and never any complaints from boys!) Select your plates and salad greens. Cook your rice noodles – you actually get quite a lot for a fast day! Cool them and add on, along with the chopped vegetables of your choice. If there is something here you don’t like, leave it off. Something you want, add it in but be mindful that the calorie count will alter.
Pop the salad into the fridge while you prepare what really makes this salad work so well. The zingy dressing! A couple of garlic cloves, a green chilli, coriander root and half an eschallot, along with lime juice, a touch of brown sugar and some sesame oil. Divine! (Sorry no photo – please realise I was getting quite hungry by this stage!)
I used eye fillet steak – lets face it, if you are eating such a small portion you can splurge! The boys thought it was hilarious that we were splitting a steak that was half the size of the ones they were eating! I seasoned the steak and cooked on the heated barbecue for 2 minutes per side, then rested for 5 minutes. This gave us beautifully rare slivers of beef – if you prefer, please cook longer. Place beef strips over salad and drizzle with dressing and any meat juices that have been left through the resting period. Delicious!
- 120 g eye fillet steak (267)
- 1 cup rice stick noodles , cooked and cooled (87)
- 1 med cucumber (100g), halved and sliced diagonally (12)
- 4 cups salad greens (20)
- 100g cherry or grape tomatoes , halved(18)
- I med cob corn, steamed and kernels removed (94)
- 30g snow peas (about 10) Sliced diagonally (12)
- ½ small red onion, sliced thinly (15)
- ½ cup bean sprouts (10)
- 4 tbs fresh mint leaves (10)
- 4 tbs fresh coriander leaves (2)
- pinch dried chilli flakes (1)
- 2 cloves of garlic, crushed (12)
- 1 fresh long green chilli, deseeded and finely chopped (2)
- 1 coriander root, cleaned and chopped (2)
- ½ red onion, chopped finely (calories counted above)
- ½ tbs fish sauce (3)
- 1 tsp brown sugar (16)
- 1 tbs lime juice (6)
- ½ tsp sesame oil (20)
- Place dressing ingredients (excpet oil) in a mortar and pestle and mix til combined. Place in a dish, add oil and set aside for about 10 minutes to let the flavour infuse
- Season beef with salt pepper and chilli flakes. Cook beef on heated BBQ for about 2 minutes per side or until cooked to your liking. Set aside to rest for 5 minutes. Slice thinly on the diagonal.
- Place salad greens, noodles and salad ingredients into a large bowl and toss to combine. Place serving plates, top with beef and drizzle with dressing.
The salad (minus the lettuce and beef) could be served as a lunch in lettuce cups as a lunch option on a fast day