ON NON-FASTING DAYS...
By nutritionist Amanda Ursell
Add a handful of small chunks
of butternut squash with the
onion and increase the amount
of quinoa to 80g, then serve with
a slice of crusty bread. This will
lift the calories to around 500
per serving.
Amanda is the nutrition editor of
our sister magazine Healthy
Food GuideTHE 5:2 RECIPE
Feel nourished on a fasting or lighter-eating day with this cheering bowlful
LESS THAN
250 CALORIES
PER SERVINGRECIPE: LOTTIE COVELL. PHOTOGRAPH: STUART WEST. FOOD STYLING: ROSIE RAMSDEN. STYLING: MORAG FARQUHAR
Prawn, vegetable and
quinoa broth
SERVES 2. HANDS-ON TIME 30 MINMAKE
AHEADThis makes enough for
2 fasting days. The second
portion will keep for up
to 3 days, covered in the fridge.
FOOD
TEAM’S
TIPFor the second portion,
liven things up by stirring
through finely chopped red
chilli, a handful of fresh coriander
and a splash of fish sauce.- 1 tsp rapeseed oil for frying
- 100g onion, finely chopped
- 2 garlic cloves, crushed
- 35g quinoa
- 80g carrots, finely diced
- 1 litre fresh chicken or
vegetable stock - 150g sustainable raw
shelled prawns - 100g baby leaf spinach
- Grated zest and juice 1 lemon
- Bunch fresh flatleaf parsley,
roughly chopped
1 Heat the oil in a large saucepan
and gently fry the onion for
5 minutes until starting to
soften. Add the garlic, quinoa
and carrots, then gently fry for
5 minutes more, stirring.
2 Pour in the stock, turn up the
heat and bring to the boil, then
reduce the heat and simmer for15 minutes until the quinoa is tender.
3 Stir in the prawns, spinach,
lemon zest and juice and most of
the parsley. Simmer for 2-3 minutes
more until the prawns are cooked
through and opaque. Taste, season
with salt and pepper, then serve
straightaway, sprinkled with the
remaining parsley.
PER SERVING 248kcals, 11.9g fat (3g
saturated), 18.8g protein, 15g carbs
(13g sugars), 0.5g salt, 6g fibredeliciousmagazine.co.uk 89eat well for life.