Herb and Spice Crusted Baked Chicken Breasts
Fast Days and Feast Days: 5:2 Diet Recipe
Herb and Spice Crusted Baked Chicken Breasts
(180 calories)
Yes you CAN have lovely, tasty and exciting meals when following the 5:2 diet and on your fast days! Fast days on the 5:2 diet aren’t “nofood”days, as many of you will know, but they are VERY low-calorie days, where the total calories allowed for women is 500 calories and the blokes get a better deal as they are allowed 600 calories! So, over the last week I have beeninterspersingmy daily posts with some low-calorie meal ideas, as well as my usual recipes too of course. My recipe idea todaywouldmake a GREAT main meal on a fast day, as it is ONLY 180 calories, as seen served with some salad leaves and 200 calories when served with a sliced tomato too. The chicken breast is poached and baked with a herb and spice crust in the oven, and is tender and succulent and FULL of flavour; for me, all that is needed is a simple undressed salad to accompany it, and it’s hard to believe that is is diet food. If you serve this with salad AND a sliced tomato, the total will be 200 calories, which allows you 300 calories (400 calories for men) left for the day, so it’s a super meal to treat yourself to if you eat meat. The great thing is, if you are avegetarian, you can also have this by using a Quorn “chicken style” fillet, and the calories will be reduced by 20 calories for the meal, so a real WIN WINsituation! The spices and herbs add a real oomph and the oven baked-poachingmethodresults in a VERY tender chicken breast!
Herb and Spice Crusted Baked Chicken Breasts
You can use any herbs or spices of your choice, and curry powder is also a great idea for the seasoned crust too, in fact, I have been experimenting, and the chicken breast shown in my photos was a curried chicken version, with no herbs, but JUST as tasty and totally delicious! I do eat Quorn, and I dohavesome “chickenstyle”filletson thefreezer, so I amgoingtotrythat next time for a lower calorie change. I served my salad sans dressing, but you can add salad dressing of your choice and just add the calories on of course. There is a VERY hand Salad Dressings calorie count chart here:The good salad dressing guideFor example, a fat-freeItalian vinaigrette with garlic is only 6 calories!
Herb and Spice Crusted Baked Chicken Breasts
I am sharing the recipe below and this recipe is part of my Fast Day today, you can see the rest of my meal plan here:. I had a boiled egg for breakfast with a peach, which was a total of 134 calories, this chicken recipe for lunch, making a total of 314 calories and I have 186 calories left for the rest of the day, and I plan to have Caprese Crispbreads: Mozzarella and Tomato Basil on Ryvita Dark Rye (122 calories) and another peach, which brings the total to 492 calories!I was recently sent some packets of Ryvita, and I will be sharing this recipe along with several more Ryvita recipe ideas in a separate post.
Caprese Crispbreads: Mozzarella and Tomato Basil on Ryvita Dark Rye
And, for those of you havemadeand enjoyed my, I am posting a VERY handy Calorie Count Chart of accompaniments that go with soup below.…..I printed it and have it stuck to my fridge and I hope you will find it as handy as I do, for a little extra inspiration on Fast days!
Calorie Count Chart – Accompaniments for Soups:
Breads:
2 extra-thin crispbreads = 50 cals
A slice of low-calorie bread = 30 cals
A slice of medium-size bread, toasted and cut into croutons = 40 cals
6 small Melba toasts = 90 cals
1 mini pitta bread = 80 cals
3 rice cakes = 90 cals
1/2 medium size naan bread = 185 cals
1 medium size bread roll, soft or crusty = 110 cals
5cm (2″) slice of baguette = 100 cals
5cm (2″) slice garlic bread = 145 cals
1 heaped tablespoon croutons = 85 cals
Creams – per tablespoon:
Low-fat plain fromage frais = 7 cals
Single cream = 25 cals
Double cream orcrèmefraîche= 55 cals
Half fatdouble cream or crème fraîche = 25 cals
Yoghurt – per 2 tablespoons:
Low-fat bio = 7 cals
Greek-style = 55 cals
Low-fat plain = 25 cals
Quark = 25 cals
Miscellaneous:
Rasher of grilled streaky bacon, grilled, and crumbled = 115 cals
1 teaspoon Parmesan cheese = 10 cals
5 cashew nuts or hazelnuts, chopped and toasted = 50 cals
1 tablespoon pumpkin,sunfloweror sesame seeds = 80 cals
1 teaspoon desiccated coconut = 10 cals
5 green olives, sliced = 12 cals
Herb and Spice Crusted Baked Chicken Breasts (180 calories)
That’s all for now,I’m sorry about the flurry of post lately, but I have QUITE a few review posts due, as well as some blog challengepoststo do this week, before the deadlines expire – but I HOPE you are finding my 5:2 dietideashelpfulandtasty, if you try them!I will see you later with a FABULOUS Random Recipe, some Ryvita recipe ideas, as well as a Meals on Wheels review courtesy of Gousto – so keep checking back! Have a wonderful mid-week, Karen
Herb and Spice Crusted Baked Chicken Breasts
Print recipe
| Serves | 2 |
| Prep time | 5 minutes |
| Cook time | 25 minutes |
| Total time | 30 minutes |
| Meal type | Lunch, Main Dish, Salad |
| Misc | Pre-preparable, Serve Cold, Serve Hot |
| By author | Karen S Burns-Booth |
A quick and easy dinner or lunch idea which is perfect for 5:2 diet fast days as well as Weight Watchers, and is packed with flavour. Serve at room temperature with a salad, which will be 180 calories; or serve hot with the cooking juices, vegetables, pasta, rice or potatoes, but you must add the extra calories if served that way.
Ingredients
- 2 x 150g skinless and boneless chicken breast fillets
- a few sprigs of parsley, basil or oregano (very finely chopped)
- 1/4 teaspoon ground cumin
- 1/4 teaspoon ground coriander
- low fat cooking spray
- 250ml vegetable stock
- salt and pepper to taste
Optional
- a little chilli powder
Note
A quick and easy dinner or lunch idea which is perfect for 5:2 diet fast days as well as Weight Watchers, and is packed with flavour. Serve at room temperature with a salad, which will be 180 calories; or serve hot with the cooking juices, vegetables, pasta, rice or potatoes, but you must add the extra calories if served that way.
Directions
| Step 1 | Pre-heat oven to 200C/400f/Gas Mark 6. Make shallow cuts in the chicken with the tip of a sharp knife and place the chicken breasts in a non-stick baking tray/tin. |
| Step 2 | Mix the herbs and spices together in a small bowl and then spread the mixture all over the chicken breasts with your hands, patting the mixture in to the cuts on the chicken. Spray a little low-fat spray over the top and then pour the stock into the tray around the chicken, but NOT over the top. |
| Step 3 | Bake for 20 to 25 minutes, or until the chicken is cooked through and the herb and spice mix is golden brown and slightly crispy. Cut the chicken into slices, and serve with salad. Or, serve with the juices poured around the chicken with seasonal vegetables, rice or pasta. |
Herb and Spice Crusted Baked Chicken Breasts
Links to my other 5:2 Diet Recipes:
5:2 Diet, Fresh Fruit Salad Recipe, Meal Plan Ideas and Calorie Counters
Fish on Friday with Pink Grapefruit and Prawn Salad suitable for 5:2 Diet and Weight Watchers
A Hot Day,The Lavender Harvest and Barbecued Peaches with Honey and Lavender (5:2 Diet)
Related Posts
French 5:2 Diet Fast Day Recipe and Monday Meal Plan: Provençal Chicken and Fennel Braise
A Special 5:2 Diet Recipe for Fast Days: Luxury Steak Burger with Artichokes and Olives
The 5:2 Diet, Latest News and Recipes to Inspire on Fast Days
