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.

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

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe (7)

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

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) Perfect for those following the 5:2 Diet for Fast Days or Weight Watchers. Can be eaten with crusty bread for those not watching their weight!

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.

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

Link:

The Lavender and Lovage Cookbook of 5:2 Recipes

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe (13)

Related Posts

  • Tasty Low-Calorie 5:2 Diet Recipe: Garlic, Herb and Parmesan Crusted Chicken Schnitzels

  • French 5:2 Diet Fast Day Recipe and Monday Meal Plan: Provençal Chicken and Fennel Braise

  • Chutney Chicken and Vegetable Parcels

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

References

Top Articles
Latest Posts
Article information

Author: Golda Nolan II

Last Updated:

Views: 5640

Rating: 4.8 / 5 (78 voted)

Reviews: 85% of readers found this page helpful

Author information

Name: Golda Nolan II

Birthday: 1998-05-14

Address: Suite 369 9754 Roberts Pines, West Benitaburgh, NM 69180-7958

Phone: +522993866487

Job: Sales Executive

Hobby: Worldbuilding, Shopping, Quilting, Cooking, Homebrewing, Leather crafting, Pet

Introduction: My name is Golda Nolan II, I am a thoughtful, clever, cute, jolly, brave, powerful, splendid person who loves writing and wants to share my knowledge and understanding with you.