5:2 Diet Recipes – Mushroom Goulash:
Mushroom Goulash is rightly a mainstay of those following the 5:2 diet. Despite having a rich, earthy meaty taste, mushrooms are naturally low in calories and so long as you avoid frying them in too much butter or oil, perfect for a 5:2 diet fast day. I love homemade soup for the 5:2 diet. I’ve made so many varieties of low calorie homemade soup 5:2 diet recipes that I am beginning to wonder if I should set up a soup kitchen. But, unlike champagne, diamonds and loubotins, a girl can only have so much soup. To be honest, I’d hoped that by now, the middle of April, the weather would be perfect for salads. Maybe it is for the hardy folk out there, but I still want comfort food on my 5-2 fast days. Warming, substantial, spicy dishes that fill me up. This Mushroom Goulash is a very lightly adapted version of a simple mushroom goulash which is one of my favourite vegetarian meals – to make a very low-calorie version I simply replaced the oil with 1cal spray. And, because spice is good on fast days (it helps speed up the metabolism), I added a few chilli flakes too, though you could easily leave those out. And, I didn’t have fresh tomatoes or a red pepper, if you have one or both, then they do add to the overall flavour.
The recipe makes enough for two good servings. And the dish is lovely with rice, very fresh soft bread or a small jacket potato. Here I’ve served it with an 80g portion of white rice (about 85 calories) and I was so keen to eat that I forgot to take a photo once I’d dolloped on a teaspoon of low fat creme fraiche.
- 250 g Mushrooms
- 1 can Chopped Tomatoes
- 2 Banana Shallots
- 2 stalks Celery
- 1 teaspoon Caraway Seeds
- 1 heaped teaspoon Smoked Sweet Paprika
- 1 pinch Chilli Flakes
- 4-5 shots 1cal oil spray
- 2 teaspoons Low Fat Creme Fraiche
- 1 handful Fresh Parsley
- 2 cloves Garlic
- Slice the mushrooms into thickish slices, trimming off any woody stems.
- Finely dice the shallot and garlic. Spray a heavy pan with 1cal and gently soften the shallot and garlic over a low heat for 5 minutes.
- Slice the celery into 1cm lengths and add to the pan. Cook for a further 5 minutes over a low heat
- Add the caraway seed, paprika and chilli to the pan and cook for 1 minute more
- Now add the mushrooms and cook for 2-3 minutes, stirring constantly.
- Finally add the tinned tomatoes and cook for 15 minutes so that the mixture reduces down and thickens. Adjust the seasoning to taste.
- Serve garnished with fresh chopped parsley and low fat creme fraiche. I like mine with rice, but it works well with a small jacket potato or just a slice of bread if you prefer.
Calories are ridiculously low. The entire meal is under 200 calories including rice and creme fraiche. So I will be making this again for a 5-2 diet fast day. At least until the weather cheers up a bit! And next time I will try with brown rice or possibly pearled spelt because both of those have lower GI than white rice or potatoes and in theory should help to keep me feeling full for longer. Not that I was in any way hungry after this meal.
If you’d like to try this mushroom goulash for yourself, why not pin this post for later