5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe (2024)

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

5:2 Diet Fasting and Feasting!

Lemon Chicken with Cannellini Beans and Rosemary Recipe

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

Feasting and fasting, that’s what the 5:2 Diet is mostly about, and one of the reasons I have stuck to it for so long; let’s just put this into context, when I say feasting, I don’t mean a table laden with banquet style food and pewter jugsoverflowingwithwineand ale.No, it’s simply a term used for eating as normal in between fast days, which, are NOT fast days with no food, but days of low-calorie meals with a daily allowance of 500 calories for women and 600 calories for men. The reason that this intermittent style of dieting has proved sosuccessfulfor me is the lack of “forbidden” food, a very negative term that makes me feel instantly rebellious! It’s also another reason why I have always liked the Weight Watchers diet, I am a life-long member, and I try slot theprinciplesof WeightWatchersin andalongsidemy 5:2 diet wherever possible, as there are no “forbidden” foods there either, just sensible calorie counting albeit by points.

Lemon and Rosemary

In my weekly meal plan yesterday,Meal Planning Monday, 5:2 Diet Fast Days and Pesto Pasta with Parmesan Recipe,I mentioned that I had created a new recipe, for those wanting to eat fewer calories or for those of you who are following the 5:2 diet; and here it is, a delectable light casserole,Lemon Chicken with Cannellini Beans and Rosemary.I am rather pleased with this recipe, not just because it is very filling and extremely flavoursome, but because my husband, who is NOT following any diet, asked if he could have some for his lunch, as the aromaticfragrance of the lemons,cuminand garlicinfusedthe kitchen and apparently titillated histaste buds! And, it comes in at a rather low and surprising 275 calories a portion,that’s one steaming bowl of beans with chicken, herbs and tomatoes – perfect for a main meal on a fast day, as well as for anyone not on a diet when served with crustybread.

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

This easy recipe is on the table in under half an hour and makes use of some handy store cupboard and pantry ingredients, such as cannellini beans, lemon, cumin and of course fresh herbs from the garden.Think of it as a lightened-up version of a cassoulet or a simple casserole, but with lean chicken and fresh cherry tomatoes; the addition of low-fat yoghurt makes it creamy and the cumin seeds add an aromatic bite to the dish. I am sure that this dish would also be wonderful with other beans, such as butter beans, but DO check the calories as not all beans are the same. As a quick comparison and example, 400g of Butter Beans is 375 calories whilst 400g of Cannellini Beans is 338 calories – there isn’t much difference,butis all adds up in a recipe.

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

This was my lunch for today and I am feeling replete, as well as feeling as if I have not eaten “diet food”, a term I hate to see and hear! I hope that if you try this recipe, you will enjoy it as much as we did, it’s back to feasting and normal food tomorrow as well as some bread baking! That’s it for today, see you later, Karen

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

As this uses a goodly amount of herbs in the recipe, I have entered it into Herbs onSaturday, amonthlyherbal challenge that I run, which is being guest hosted by the lovely Vanesther this month over at Bangers and Mash!

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

Lemon Chicken with Cannellini Beans and Rosemary

Print recipe

Serves	2
Prep time	5 minutes
Cook time	15 minutes
Total time	20 minutes
Meal type	Lunch, Main Dish, Snack
Misc	Child Friendly, Serve Hot
Occasion	Casual Party, Valentines day
Region	Italian
By author	Karen S Burns-Booth

A tangy, light bean casserole that is made in a pan on top of the hob and is on the table in under half an hour. Succulent chicken breasts are cooked with fragrant cumin, garlic, lemon and cherry tomatoes for a delightfully filling and tasty meal with only 275 calories per portion. (This recipe serves two people, so a total of 550 calories on the recipe, 275 calories per person)

Ingredients

low-fat cooking spray
2 tablespoons low-fat plain Bio-yoghurt
100ml vegetable stock (I used Marigold Swiss Vegetable Bouillon Powder)
200g cherry tomatoes, halved
1 x 400g tin of cannellini beans, drained and rinsed
juice and zest of 1 small lemon
1 tablespoon rosemary leaves, finely chopped and woody stem discarded
1/2 teaspoon cumin seeds
2 cloves garlic, peeled and finely chopped
200g chicken breast fillets, skinless and cut into small pieces
salt and freshly ground pepper

Note

Directions

Step 1	Heat a large frying pan that has a lid, or a wok and then spray with low-fat cooking spray. Season the chicken breast pieces and then fry for 5 minutes until golden brown and cooked through.
Step 2	Add the garlic and cumin seeds and stir around the pan until the spices smell fragrant, then add the rosemary, lemon juice and zest, beans, tomatoes, stock and seasoning and stir to combine them all.
Step 3	Bring to the boil, then turn down the heat, cover and simmer for 5 minutes.
Step 4	Remove from the heat and allow to cool for a minute or two before adding the yoghurt, stir well and serve in warmed bowls.
Step 5	Serve with crusty bread on a non-fast or diet day.

Link:

The Lavender and Lovage Cookbook of 5:2 Recipes

French 5:2 Diet Fast Day Recipe and Monday Meal Plan: Provençal Chicken and Fennel Braise
Chutney Chicken and Vegetable Parcels
Tasty Low-Calorie 5:2 Diet Recipe: Garlic, Herb and Parmesan Crusted Chicken Schnitzels

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe (2024)