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A Spring Lamb Saute for the 5:2 Diet
I’m the proud owner of a brand new Saute Pan from Swiss Diamond. And, although I am only home for a few days before I set off on my travels again, I was itching to try it. Swiss Diamond pans are, by reputation, excellent quality. And for those of us trying to follow the 5:2 diet they have the advantage of being capable of frying without any additional oil or fat. Perfect for a 5:2 diet recipe like this spring lamb saute I thought!
Now, having been following the 5:2 diet on and off for the last seven months, I’ve learnt a few things about how to cook and prepare low calorie healthy dishes without compromising on taste.
- If you are using meat, use very good quality, lean meat and reduce the quantity you might normally anticipate needing by about a third. Add in plenty of green vegetables to bulk up your dish (in this case fennel and asparagus)
- Avoid too many high GI ingredients. That includes white rice, potato, white bread, pasta and dishes with a high sugar content. It’s not just about the calories. If you eat a rice or potato based meal as part of your 5:2 fast day, you will feel hungry faster because the food causes sugar spikes (please excuse my very non-scientific explanation). Of course that doesn’t mean NO rice or potato, just that you should consider the proportion of any high GI food to the other ingredients. There’s a very good explanation of why this might matter on the NHS site
- Avoid sugar, oil and fat where possible as they will simply ramp up the calorie content of your dish.
So, the idea of a pan that allows you to fry without oil is great for 5:2 diet recipes! You can see my rather messily trimmed shallots and fennel gently caramelising without a drop of oil in the pan!
This particular dish did come about partly because of a yearning for lamb. In my case, there were some tiny cutlets on special offer, but I think this 5:2 diet recipe would also work with lamb fillet cut into fine ribbons. Of course once you add in the meat there is a little fat, but, by using the saute pan without any extra oil this whole dish came in at well under 300 calories a portion
- 1 Lemon
- 1 handful Fresh Rosemary or Thyme
- 200 g lamb fillet or four small lean cutlets
- 2 Shallots peeled and finely sliced
- 250 g Asparagus trimmed
- 50 ml Dry white wine substitute stock or bouillon if you prefer
- 1 head Fennel trimmed and sliced finely
- Dry fry the shallots and fennel over a low heat until the edges start to caramelise and the vegetables are softened
- Add in the lamb and seal on all sides
- Add in the white wine and lemon juice and cover the saute pan
- Cook for 8-10 minutes on a gentle heat
- Add the asparagus, cover and cook for a further 2 minutes
On a non 5:2 diet fast day or even if I was very hungry and had some spare calories I might add in some new potatoes (77 calories for 100g – two or three of the tiny ones), but, I found this perfectly filling without. And those flavours of fennel, asparagus and lamb just sum up spring and early summer for me.
Are you still following the 5:2 Diet? Do you have any great tips to help us all along? Do leave me a comment and let me know. And remember you can win one of the Swiss Diamond Saute pans in my giveaway.