Easy 5:2 Fast Day Recipe: Chinese Garlic,Ginger & Honey Chicken with Noodles (200 Calories)
Easy 5:2 Fast Day Recipe:
Chinese Garlic,Ginger & Honey Chicken with Noodles
(200 Calories)
Easy 5:2 Fast Day Recipe: Chinese Garlic,Ginger & Honey Chicken with Noodles (200 Calories)
Hello 2013! Post New Year’s Eve and post rich food with more than a few tipples of the sparkling boozy stuff, and I am already planning and creating some new 5:2 recipes for my 5:2 Fast and Feast day diet. I love fish, and often reach for a nice piece of fish for my main meal, especially when “fasting” on my low-calorie day, but, a change is as good as a rest as they say, and chicken breasts (skinned) are a dieter’s friend. I am also craving spicy and “fresh” flavours right now; the rich, creamy and fruity food I cooked and ate over the festive period was delicious, but I am wanting cleaner flavours now, and this recipe, Chinese Garlic,Ginger & Honey Chicken with Noodles, is perfect, as well as being super low in calories too. Believe it or not, one portion of this tasty Asian inspired chicken dish is only 200 calories with the egg noodles, and 98 calories per portion without.
Easy 5:2 Fast Day Recipe: Chinese Garlic,Ginger & Honey Chicken with Noodles (200 Calories)
For those of you who are curious about the 5:2 diet, here is some more information from my first post about it, several months ago, 5:2 Diet, Fast Days & Feast Days and Roast Tomato & Garlic Soup Recipe (70 Calories).
The “Fast Days” aren’t fast days as we might perceive them, but they are days when you eat considerably less calories than normal, and you need to have TWO of them a week, hence the title of The 5:2 Diet. The total calories allowed on the so-called fast days are: 600 calories for men and a suggested 400 to 500 for women.
To talk more about the benefits of the 5:2 diet, here is some information that I found on the BBC Health News website:
Scientists are uncovering evidence that short periods of fasting, if properly controlled, could achieve a number of health benefits, as well as potentially helping the overweight, as Michael Mosley discovered.
I’d always thought of fasting as something unpleasant, with no obvious long-term benefits. So when I was asked to make a documentary that would involve me going without food, I was not keen as I was sure I would not enjoy it.
But the Horizon editor assured me there was great new science and that I might see some dramatic improvements to my body. So, of course, I said, “yes”.
I am not strong-willed enough to diet over the long-term, but I am extremely interested in the reasons why eating less might lead to increased life span, particularly as scientists think it may be possible to get the benefits without the pain.
How you age is powerfully shaped by your genes. But there’s not much you can do about that.
Calorie restriction, eating well but not much, is one of the few things that has been shown to extend life expectancy, at least in animals. We’ve known since the 1930s that mice put on a low-calorie, nutrient-rich diet live far longer. There is mounting evidence that the same is true in monkeys.
Growth hormone:
The world record for extending life expectancy in a mammal is held by a new type of mouse which can expect to live an extra 40%, equivalent to a human living to 120 or even longer.
It has been genetically engineered so its body produces very low levels of a growth hormone called IGF-1, high levels of which seem to lead to accelerated ageing and age-related diseases, while low levels are protective. Professor Longo has investigated growth hormone deficiency in humans A similar, but natural, genetic mutation has been found in humans with Laron syndrome, a rare condition that affects fewer than 350 people worldwide. The very low levels of IGF-1 their bodies produce means they are short, but this also seems to protect them against cancer and diabetes, two common age-related diseases.
The IGF-1 hormone (insulin-like growth factor) is one of the drivers which keep our bodies in go-go mode, with cells driven to reproduce. This is fine when you are growing, but not so good later in life.
There is now evidence suggesting that IGF-1 levels can be lowered by what you eat. Studies on calorie restrictors suggest that eating less helps, but it is not enough
As well as cutting calories you have to cut your protein intake. Not entirely – that would be a very bad idea. It’s about sticking to recommended guidelines, something most of us fail to do.
The reason seems to be that when our bodies no longer have access to food they switch from “growth mode” to “repair mode”.
As levels of the IGF-1 hormone drop, a number of repair genes appear to get switched on according to ongoing research by Professor Valter Longo of the University of Southern California.
Intermittent fasting:
One area of current research into diet is Alternate Day fasting (ADF), involving eating what you want one day, then a very restricted diet (fewer than 600 calories) the next, and most surprisingly, it does not seem to matter that much what you eat on non-fast days.
Dr Krista Varady of the University of Illinois at Chicago carried out an eight-week trial comparing two groups of overweight patients on ADF.
“If you were sticking to your fast days, then in terms of cardiovascular disease risk, it didn’t seem to matter if you were eating a high-fat or low-fat diet on your feed (non-fast) days,” she said.
I decided I couldn’t manage ADF, it was just too impractical. Instead I did an easier version, the so-called 5:2 diet. As the name implies you eat normally 5 days a week, then two days a week you eat 500 calories if you are a woman, or 600 calories, if you are a man.
There are no firm rules because so far there have been few proper human trials. I found that I could get through my fast days best if I had a light breakfast (scrambled eggs, thin slice of ham, lots of black tea, adding up to about 300 calories), lots of water and herbal tea during the day, then a light dinner (grilled fish with lots of vegetables) at night.
On my feed days I ate what I normally do and felt no need to gorge.
I stuck to this diet for 5 weeks, during which time I lost nearly a stone and my blood markers, like IGF-1, glucose and cholesterol, improved. If I can sustain that, it will greatly reduce my risk of contracting age-related diseases like cancer and diabetes.
Current medical opinion is that the benefits of fasting are unproven and until there are more human studies it’s better to eat at least 2000 calories a day. If you really want to fast then you should do it in a proper clinic or under medical supervision, because there are many people, such as pregnant women or diabetics on medication, for whom it could be dangerous.
I was closely monitored throughout and found the 5:2 surprisingly easy. I will almost certainly continue doing it, albeit less often. Fasting, like eating, is best done in moderation.
Michael Mosley presented Horizon: Eat, Fast and Live Longer on BBC Two last year.
How you age is powerfully shaped by your genes. But there’s not much you can do about that.
Easy 5:2 Fast Day Recipe: Chinese Garlic,Ginger & Honey Chicken with Noodles (200 Calories)
Anyway, now I have brought you up to speed, here is my latest 5:2 diet recipe, JUST for fast days and low-calorie does not have to be low in taste. That’s all for today, see you later………Karen
Chinese Garlic,Ginger & Honey Chicken (5:2)
Print recipe
| Serves | 1 to 2 |
| Prep time | 5 minutes |
| Cook time | 15 minutes |
| Total time | 20 minutes |
| Meal type | Lunch, Main Dish |
| Misc | Serve Hot |
| Region | Chinese |
| By author | Karen S Burns-Booth |
Ingredients
- 1 x 125g chicken breast fillet (boned and skinless, diced)
- 4 teaspoons sweet chilli stir fry sauce (I used Sainsbury's)
- 1 1/2 teaspoons runny honey
- 3 cloves fresh garlic (peeled and finely diced)
- 1" (2.7cms) fresh ginger root (peeled and grated)
- 1 tablespoon water
- 1 medium spring onion (trimmed and cut into slanted slices)
Optional
- Medium Egg Noodles (I used Sharwoods - 30g precooked rice noodles per portion)
Note
This is a recipe I have been making for ages.......I first devised it about 20 years ago, when I was following the Rosemary Conley "Hip & Thigh Diet". It's a very easy low-fat, low-calorie chicken dish, which can be pan fried or baked in the oven. Serve it with a medley of gently steamed vegetables or some egg noodles. (200 calories per portion WITH the egg noodles and only 98 calories without the egg noodles. Serves two, but recipe is suitable for one person at only 196 calories for the chicken plus a little extra for fresh vegetables, such as broccoli or carrots.) GREAT for anyone following the 5:2 diet or Weight Watchers.
Directions
| Step 1 | Preheat the oven to 180C/350F. Select a sturdy oven dish - preferably non-stick. |
| Step 2 | Place the diced chicken breast into the baking dish. Mix the honey, sweet chilli stir-fry sauce, water, grated ginger & crushed garlic together in a measuring jug. |
| Step 3 | Pour the honey mixture over the chicken breasts, stirring them around in the cooking sauce. Season with salt and freshly ground black pepper to taste and bake in the oven for 10 to 15 minutes. You can also stir-fry them in a wok instead if baking: Heat up a wok and add the diced chicken breast - dry fry them briefly to give them a bit of colour and then add the cooking sauce, mix well and cook for about 10 minutes over a medium heat.) |
| Step 4 | Garnish with the sliced spring onions and serve with egg noodles or steamed fresh vegetables, or stir-fry vegetables. |
| Step 5 | 200 calories per portion WITH the egg noodles and only 98 calories without the egg noodles. |
Easy link to all my other 5:2 Low-Calorie Recipes:
Lavender and Lovage 5:2 Diet Recipes
Rachel K (@MarmadukeS) says
This is my favourite kind of healthy eating – you don’t feel as if you’re denying yourself!
And Happy 2013 – I look forward to reading more!
Karen Booth says
Thanks Rachel! I agree, it is hard to believe that this is diet food, and it is one of my favourite low-cal meals! Happy New Year to you too…….Karen
Vanesther - Bangers & Mash says
Love the look of this, Karen. Definitely going on next week’s meal plan! Vx
Karen Booth says
Stir-frying is quick and easy, but when I double up on this recipe, I often oven bake it Vanesther! Karen
Restaurant London says
Oh good God, all the huge photos of yummy food is making my mouth water! Can’t they just pop out of the screen for me? I could go for a plate of them for this evening.Thanks for the recipes! I saved all of them for future reference!
Karen Booth says
Thanks so much for your lovely comments, this recipe tastes as good as it looks too! Karen
Dominic says
looks fab Karen… and with the amount of food i’m piling on out here in California I am going to need to get on the 5:2 diet asap on my return… love the idea that one can eat lovely tasting food without having to compromise on taste… all good… and Happy New Year!
Karen Booth says
Oh LUCKY LUCKY you for being in California! Have a ball there and thanks for stopping by to comment Dom!
kellie@foodtoglow says
Once again you have amazed me by your creative and balanced approach to 5:2. This looks a stunner I could definitely try with tofu. After the excesses of Christmas I am having another stab at 5:2 starting next week, after I have perused your 5:2 section that is. You will be a valuable resource for me. Thanks for this post. Have you pre-ordered Michael Mosley’s book yet?
Karen Booth says
Thanks Kellie! I have ordered the Michael Mosely book, for curiosity more than support ad I am looking forward to seeing what it contains!
Mary says
Ohhh that looks tooooooo good – and only 200 calories – scrumptious!
Mary x
Karen Booth says
JUST 200 calories WITH noodles! Thanks Mary!
Jennifer says
I’ve just ordered the book (although it isn’t available just yet) so I have printed off your recipe (which looks so tempting) – must get myself prepared – if fast days include food like this I shall be looking forward to them. Thanks Karen.
Karen Booth says
I am delighted that this recipe may help you get started Jennifer! I have many more 5:2 recipes here: https://www.lavenderandlovage.com/category/posts/general/5-2-diet
Roxanne says
Hello
Love the site and all the recipes! I just made this honey and chilli chicken tonight on my fast day but the calories via my fitness pal is coming out as 270 and I used courgette for noodles which is only 40 ish calories. Not sure where I went wrong?
Karen Burns-Booth says
Thanks Roxanne. I used some software that a company sent me, so will check again, but I am sure the calorie count was WITHOUT the noodles? I will check again…..Karen
Karen Burns-Booth says
Yes, the calories (200) are ONLY for the chicken and NOT the noodles which are listed as OPTIONAL! So, with your courgetti, the count will be 240 calories in total.
Roxanne says
Thanks Karen, it was delicious either way! Although I am confused it says in the recipe –
“Believe it or not, one portion of this tasty Asian inspired chicken dish is only 200 calories with the egg noodles, and 98 calories per portion without.”
That tells me it’s 200 with the noodles and 98 without…i am probably reading it wrongly! First fast day has probably given me a light head hehe!
Karen Burns-Booth says
No – think you are right – will see if I can make it clearer! Lol! Thanks and good luck – I lost over 2 stone on the 5:2 diet with these recipes and still use them on WW too! Karen
Jane says
Just made this tonight (just polished it off actually) and wanted to let you know it was delicious! It is so tasty and good, and so easy – I used the oven. I will definitely be adding this to my rotation. Thanks for sharing.
Karen Booth says
Thanks for letting me know Jane, I am so pleased that it was a BIG hit! Karen
Zoe Howarth says
This looks so simple and tasty!
Paul Wilson says
This looks interesting, light and fragrant.
Alan C says
I love recipes with ginger in. Will have to try this one
Beverley says
Looks very nummy!
Lynthia says
This looks fabulous,
I can’t wait to try it!
Fiona Matters says
Mmmm – hungry for dinner already! I don’t know what it is about sweet chilli sauce – but it’s just fabulous!
Maya Russell says
Love your low cal recipes. This one looks tasty.
Avvie Cunnington says
Looks fantastic!
Judith Luscombe says
All my favourite ingredients in one meal, garlic chicken noodles and veg, perfect for the ‘Chinese New Year
Lisa Williams says
This looks so delicious and really simple to make too 🙂 Thanks for the post !
Lisa Williams says
tweeted to share
Jessica Dawson says
Hi Karen
I have been doing the 5:2 diet for a few weeks now but was beginning to find it a bit tedious eating the same foods over and over so thought I’d browse the internet to see what other people were doing and came across your website yesterday.
I cannot wait to make some of these recipes as there are some many amazing ones to choose from!
I’m thinking of trying this one tomorrow night and thought I’d share a link to some noodles that are 4 calories per 100g!!!!
I’m sure there’s plenty of people who have already come across these but for those of you that haven’t http://www.hollandandbarrett.com/pages/product_detail.asp?pid=4632&prodid=5524&cid=586
Although I haven’t tried them myself yet the reviews all seem positive and if you can get them in the holland and barrett penny sale they’ll be great value for money.
Thanks for all this new inspiration!
Jessica
Karen says
Hi Jessica!
I am so pleased you have discovered me and my 5:2 diet recipes, as I am sure you will enjoy them as much as I do, and my husband!
Thanks so much for the link to the noodles, I already know about these, although I have not tried them myself…..I am tempted to try them now though!
I hope you continue to enjoy my recipes and site, do let me know and watch out for new recipes every week too!
Karen
Gwen says
I just made this for my fast day dinner and I have to say it was absolutely delicious, I’m not a big fan of Ginger so I probably only used half the Ginger you said to use but even then I could still taste it and it added something really nice to the dish so thank you for creating this 🙂
Belinda Berry says
Hi Karen,
gave this a go tonight as I was looking for something different to do with chicken. I used some squeezed orange juice instead of the water, which worked really well. Thanks for the idea!
Karen Burns-Booth says
Thanks so much Belinda, love the orange juice idea too! Karen
Julie Hooker says
I can’t wait to try this recipe for 5.2. To be sure though, it is 200 calories for half the portion of this recipe if you use the noodles?
Karen Burns-Booth says
It’s 200 calories WITH the noodles and 98 calories WITHOUT the noodles Julie! That’s for HALF the recipe, Karen
Becka says
Looks delicious cant wait to try in the new year! Just to double check that’s 30g of noodles? I can’t find any with that small a portion in my supermarket 🙁
Karen Burns-Booth says
You just buy a bigger bag of 100g, cook it all and allot a third to each person, or portion it beforehand Becka – it’s the only way a calorie controlled diet works is to weight everythiong and portion it all – hope that helps?
Becka says
Looks delicious cant wait to try in the new year! Just to double check that’s 30g of noodles? I can’t find any with that small a portion in my supermarket 🙁
Karen Burns-Booth says
Buy a 100g and split it into thirds Becka! 😉 Karen