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Cooking Some Bonus Fasting Calorie-Restricted Recipes

The following include some calorie-controlled recipes if you’re following the 5:2 Diet, which limits the amount of calories you can consume in one day, or the Warrior Diet, which allows you to overeat healthful foods for your evening meal. The first two recipes are geared for a 600-calorie a day regime with the following three geared for a 500-calorie a day regime. Those recipes for the 600-calorie fast, meant for men, constitute 300-calorie per portion foods to be eaten in two separate meals.

The same is true of the 500-calorie a day recipes, meant for women. The 500-calorie recipes constitute 250-calorie per portion foods to be eaten in two separate meals.

You can eat the meals for lunch or dinner interchangeably as you wish.

Sweet and Saucy Turkey Cutlets with Barbeque Sauce and Romaine Salad

Prep time: 20 min

Cook time: 10 min

Yield: 2 servings

1 boneless and skinless turkey breast cutlet (about 8 ounces)

1 teaspoon cold-pressed, extra-virgin olive oil

Sauce

1/4 cup minced onion

1/4 cup water

2 tablespoons apple-cider vinegar

2 tablespoons tomato paste

1 tablespoon honey

1 teaspoon dried mustard

1 teaspoon minced garlic

1/4 to 1/2 teaspoon ground cayenne pepper to taste

Salad

4 cups chopped Romaine lettuce

2 tablespoons shredded carrots

1/3 cup chopped fresh tomatoes

1 tablespoon cider vinegar

1 teaspoon cold-pressed, extra-virgin olive oil

Fine sea salt and fresh ground pepper to taste

Directions

  1. Combine all the sauce ingredients in a small saucepan and stir or whisk well. Bring to a boil over medium-high heat. Reduce the heat to simmer and cook for about 8 minutes, until slightly thickened. Remove from the heat and cool.

  2. Brush the turkey cutlets with oil, season lightly with salt and pepper, and place on the hot grill. Grill for about 5 minutes on the one side and then 2 to 3 minutes on the other side. Remove from the grill and set aside for 3 minutes. Cut the cutlets into strips.

  3. Combine the salad ingredients and toss well.

  4. Immediately serve the turkey with the salad and barbeque sauce on the side.

Per serving: Calories 256; Total fat: 6g; Saturated fat: 1g; Cholesterol: 74mg; Sodium: 363mg; Carbohydrates: 20g; Fiber: 4g; Sugar: 13g; Protein: 30g.

(Recipe by Annabel Cohen)

Asian Cabbage Salad with Turkey and Almonds

Prep time: 5 min

Cook time: none

Yield: 2 servings

2 tablespoons rice vinegar

1 tablespoon olive oil

1 tablespoon coconut aminos

1 tablespoon coconut sugar

Salad

3 cups shredded Napa or Chinese cabbage

1 cup shredded bok choy

1 cup chopped, cooked turkey breast

1/2 cup shredded carrots

1/4 cup chopped scallions, white and green parts

3 tablespoons chopped cilantro

2 tablespoons slivered almonds

Directions

  1. Whisk together the dressing ingredients in a small bowl.

  2. Combine the salad ingredients in a large bowl, add the dressing, and toss well.

Per serving: Calories 281; Total fat: 11g; Saturated fat: 1g; Cholesterol: 59mg; Sodium: 268mg; Carbohydrates: 21g; Fiber: 4g; Sugar: 13g; Protein: 25g.

(Recipe by Annabel Cohen)

Flank Steak Fajitas with Salsa

Prep time: 20 min (plus marinating time)

Cook time: 20 min

Yield: 2 servings

2 tablespoons fresh lime juice

1/4–1/2 teaspoon red pepper flakes

1/2 teaspoon chili powder

1 teaspoon fresh minced garlic

1/4 teaspoon ground cumin

1/4 teaspoon fine sea salt

6 ounces lean, fat-trimmed, flank steak

1/2 cup sliced onions

1/2 small bell pepper, sliced

1 small zucchini, unpeeled, cut into thin rounds

1 teaspoon cold-pressed, extra-virgin olive oil

Salsa

1/2 cup chopped tomato

1/2 cup chopped cucumber

1 tablespoon chopped red or Bermuda onions

2 tablespoons fresh chopped cilantro leaves (optional)

1–2 tablespoons fresh lemon or lime juice to taste

Directions

  1. Place the lime juice, pepper flakes, chili powder, garlic, cumin, salt, and pepper in a medium nonreactive bowl and whisk well to combine. Add the beef and turn to coat well. Cover with plastic wrap and chill for 2 to 6 hours, turning once or twice. One hour before cooking, remove the meat from the refrigerator.

  2. To make the salsa, combine the tomatoes, cucumber, onions, cilantro (optional), and lemon or lime juice in a small bowl and mix well. Set aside.

  3. Preheat the oven to 425°F. Prepare two large sheets of foil, stacked one on top of the other, shiny side down. Place the onions, zucchini, and bell pepper on the foil and drizzle with oil. Sprinkle with salt and pepper and coat with your fingers. Bring up the sides of the foil and form a package. Place it on the grill and cook for 10 to 15 minutes.

  4. 4Preheat the grill to high heat and move the beef from the marinade to the grill, and discard the marinade. Grill 4 to 5 minutes on each side (more for medium-rare), turning a couple of times until just cooked through. Remove, let stand for 5 minutes, and cut across the grain into thin strips.

  5. 5To serve, arrange the hot vegetables on a serving dish (warmed in the oven if possible). Fan the beef slices over the vegetables. Serve with salsa.

Per serving: Calories 174; Total fat: 8g; Saturated fat: 3g; Cholesterol: 49mg; Sodium: 111mg; Carbohydrates: 8g; Fiber: 2g; Sugar: 4g; Protein: 18g.

(Recipe by Annabel Cohen)

Shrimp Tomato Stew

Prep time: 30 min

Cook time: 30 min

Yield: 2 servings

2 teaspoons olive oil

1/2 cup chopped onions, any variety

1/4 cup diced carrots

1/4 cup diced celery

1/2 teaspoon minced garlic

1 can (14 ounces) diced tomatoes in juice

1/2 cup water or white wine

Fine sea salt and pepper to taste

Pinch dried red pepper flakes

12 ounces large peeled and deveined shrimp

2 tablespoons chopped fresh parsley

2 tablespoons fresh chopped cilantro

Directions

  1. Combine the oil, onions, carrot, celery, and garlic in a pot or Dutch oven over medium-high heat. Sauté until tender, about 5 minutes.

  2. Add the tomatoes and juice, water or wine, and pepper flakes. Bring to a boil.

  3. Reduce heat and cook for 10 more minutes. Add the salt and pepper. Cover and cook for 10 more minutes. Add the shrimp and parsley and cook for 5 more minutes.

  4. Serve, hot in a bowl, sprinkled with cilantro.

Per serving: Calories 214; Total fat: 5g; Saturated fat: 1g; Cholesterol: 203mg; Sodium: 1025mg; Carbohydrates: 16g; Fiber: 3g; Sugar: 8g; Protein: 28g.

(Recipe by Annabel Cohen)

Chili-Rubbed Grilled Chicken with Roasted Tomatillos

Prep time: 15 min

Cook time: 30 min

Yield: 2 servings

2 small (4 ounces each) boneless and skinless chicken breasts or tenders, visible fat removed (or 8 ounces of chicken breast, sliced through horizontally into 2 butterflied pieces)

1 tablespoon lime juice

1 teaspoon coconut oil, melted

1 teaspoon chili powder

1/2 teaspoon ground cumin

1 teaspoon coconut sugar

1/2 teaspoon fine sea salt

Pinch cayenne pepper

2 cups shredded iceberg lettuce

1/2 cup chopped fresh tomatoes

2 lime wedges

Tomatillos

8 ounces tomatillos, papery husks removed and chopped

1 teaspoon cold-pressed, extra-virgin olive oil

2 teaspoons chopped garlic

Fine sea salt to taste

Fresh ground pepper to taste

Directions

  1. Preheat the oven to 425°F.

  2. Combine the juice, coconut oil, chili powder, cumin, sugar, salt, and cayenne pepper in a bowl and stir well. Rub the mixture over the chicken breasts. Set aside.

  3. Combine the ingredients for the tomatillos in a medium bowl and toss well. Arrange in a baking dish. Cook for 20 minutes.

  4. Preheat the grill to medium-high. Grill the chicken on both sides until just cooked through, about 7 to 8 minutes total (don’t overcook). Let stand for 3 minutes before slicing into thin strips.

  5. Make a bed of lettuce on individual dinner-size plates. Arrange the chicken over the lettuce and serve with the tomatillo mixture and fresh tomatoes spooned over and garnished with the lime wedges.

Per serving: Calories 236; Total fat: 9g; Saturated fat: 3g; Cholesterol: 63mg; Sodium: 960mg; Carbohydrates: 15g; Fiber: 4g; Sugar: 10g; Protein: 26g.

(Recipe by Annabel Cohen)

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