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 
Tzatziki

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.

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.

Tzatziki

Makes approx 6 tablespoons (20 calories per tablespoon)

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.