The 5-2 Challenge. A Fast Day Roast. Frenched Rack of Lamb With Dijon Mustard and Mint.

Roast Rack of Lamb

What to serve when you have unexpected company for dinner on a fast day? This is the dilemma I faced yesterday. With the end of the week looming and a full diary I didn’t have the luxury of swapping my fast day for another day of the week. The solution? A fast day roast.

Here is a rather impressive, even if I do say so myself, 380 calorie dinner party menu:

Frenched Rack of Lamb With Dijon Mustard and Mint
Smashed Pea and Rocket Purée 

The secret is in portion control and the selection of a lean cut of meat. Frenched racks of lamb, trimmed of fat and sliced into double rib cutlets when roasted, lent themselves perfectly to this particular challenge. Big on flavour they didn’t need any fancy preparation. Just a lick of mustard and a coating of fresh herbs. Of course there were seconds for my appreciative guests.

I may have exceeded my 500 calorie limit for the day but only by a little. Another fast day. More improvisation and innovation.

1 cup  tea
Soft Boiled Egg and Slice of Toast
Roasted Frenched Rack of Lamb
Smashed Pea and Rocket Puree
1 tablespoon Tzatziki
1 cup tea
Total Calories

Frenched Rack of Lamb With Dijon Mustard and Mint

 Serves 4-6 (272 calories per 2 ribs)

2 racks of lamb (6 ribs per rack), frenched (135 calories per rib)
sea salt and freshly ground pepper
2 tablespoons fresh mint, chopped (2 calories)
1 tablespoon Dijon mustard (12 calories)

PREHEAT oven to 220 C.
HEAT a cast-iron griddle pan over medium-high heat until very hot. Season lamb with with salt and pepper. Sear on all sides until golden brown.  Remove from heat and stand until cool, about 20 minutes.
SMEAR the fleshy side of the rack of lamb with Dijon mustard making sure the entire surface is covered. Press finely chopped mint over the mustard in an even layer. Return rack of lamb to the griddle pan and roast in a hot oven for 20 to 25 minutes. Let stand 5 minutes before carving into individual chops.

Smashed Pea and Rocket Purée 

 Serves 6 (88 calories per serve)

1/2 tablespoon olive oil (60 calories)
250g frozen peas (425 calories)
50g rocket leaves (12 calories)
1/2 small red onion, finely chopped (15 calories)
1 cup vegetable or chicken stock (20 calories)
sea salt and pepper

HEAT the oil in a medium  saucepan over medium heat.
ADD onion and cook until transparent and soft, about 5 minutes.
ADD peas and rocket, cook until rocket has wilted.
ADD the stock, bring to the boil.
REDUCE heat and simmer for 10 minutes.
COOL slightly, then pulse to a chunky puree using a stick blender or food processor.
SEASON with sea salt and pepper.


Makes approx 6 tablespoons (20 calories per tablespoon)

1/2 cup thick Greek yoghurt, strained (70 calories)
1 lebanese cucumber, grated and excess moisture squeezed out(45 calories)
1/2 clove garlic, grated (2 calories)
1/2 teaspoon salt

PLACE yoghurt, cucumber, garlic and salt in a small bowl. Stir well to combine.

To Strain Yoghurt

LINE a colander or strainer with a brand new dish cloth ( chux superwipes or similar), and place over a bowl
ADD 3/4 cup plain Greek yogurt. Cover with plastic wrap and refrigerate for at least 2 hours. Makes approximately half a cup.

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11 Responses to The 5-2 Challenge. A Fast Day Roast. Frenched Rack of Lamb With Dijon Mustard and Mint.

  1. You are a miracle worker. Looks delicious.

  2. It looks so yummy!!!!! We nominated you for the Vintage Reel Award 🙂 To see the rules go here …can’t wait to read you! Alessia

    • Thankyou again. I really should do something about acknowledging these awards properly. Perhaps a page. I love your blog and am still dreaming about a trip to Italy.

      • We know what you mean…we still can’t catch up with all of them! If you’re still dreaming about Italy, I can suggest you we have a 500$ discount on all our 2014 tours…but only until September 30th! 😉 Can’t wait to read you! Alessia

  3. DJ says:

    You are a star! It really helps having a selection of ‘fast day’ possible meals. We have certainly moved forward from subsisting on one meal and being hungry till the next day!
    It is amazing how many combos are possible within the 500cal range..Knowing tomorrow you can have wine / chocolate/ dessert is a great psychological boost.
    Thank you for the inspiration your posts bring 🙂

    • Thank you. Once you figure out fast day friendly food combinations the possibilities are endless. I can’t believe I actually entertained on my fast day.i wouldn’t have even contemplated it 6 weeks ago.

  4. Vinny Grette says:

    Love your lamb! Not so sure about the mushy peas…

    • Thety’re a British institution. Traditionally served with fish and chips or on top of meat pies as a pea floater. An acquired taste perhaps with roots in our convict past.

  5. Kate says:

    NOM. There’s tonight’s dinner right there. Thanks

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