The basics of the 5:2 diet are that you eat 'normally' for 5 days of the week and don't count calories but for 2 days of the week you restrict your diet to just 500 kcals. At first I found this fairly challenging but after doing some research and discovering that there are lots of interesting and varied salad recipes out there, I have gradually found it a lot easier. I will generally enjoy a 200 kcal meal for lunch (salad or soup) and then a 300 kcal meal for dinner (salad, soup or a small jacket potato).
Restricting your calorie intake doesn't mean you have to be boring with your food choices. Today I thought I would share one of my favourite salad recipes.
Duck and Orange Salad
Serves 4 - 350 kcals per serving
2 small duck breasts
4 tangerines, peeled
1 tbsp olive oil
1 large garlic glove, finely chopped
1 bag of Florette salad (I like Lambs lettuce and Ruby Chard)
90g seeded baguette torn into small pieces
For the rub
1/2 tsp pink peppercorns
1/2 tsp ground nutmeg
For the dressing
Juice of 2 tangerines
2 tsp dijon mustard
1/2 tsp runny honey
2 tbsp red wine vinegar
2 tbsp olive oil
1 - Grind the peppercorns and nutmeg together in a pestle and mortar to make the rub and then press the spices onto the duck breasts until they are covered.
2 - To render the fat from the duck, put the breasts skin side down into a cold pan and bring up to a medium heat. Fry for approximately 8 minutes on either side (longer if you prefer your duck to be well done).
3 - Whilst the duck is cooking, break the tangerines into segments and put to one side. To make the dressing boil the tangerine juice for 5 minutes then add the other ingredients and stir well. (Don't be alarmed that there isn't much dressing - a little goes a long way)
4 - When the duck is done, remove from the pan and wrap in foil as it rests. Discard the duck fat from the pan and add the pieces of bread with a tablespoon of olive oil. Fry for 3-4 minutes and then add the garlic and cook for another minute or so.
5 - Remove the duck from the foil and season. Cut into slim slices and toss with the salad leaves and warm dressing in a big bowl. Add the tangerine slices and garlic croutons and divide between 4 plates. Serve warm.
Salad's don't have to be boring! This is definitely one of my favourite low calorie dinner recipes.
This post was written in collaboration with Florette Salad.