Eat, Fast and Live Longer. A 5-2 Fast Diet Recipe Idea Under 300 Calories. Oven Baked Sweet Potato And Carrot Rosti.

A new week, another fast day recipe idea. Inspired, yet again, by my favourite new kitchen gadget, a mint green handheld spiraliser. This time around sweet potato and carrot simply and easily transformed into long thin strands in mere moments. The process no more complicated than sharpening a pencil. Combined with Moroccan flavours and spices they are baked in a hot oven, rosti style, to crisp and crunchy perfection.

I will confess while the rosti baked, I couldn’t resist whipping out  the spiraliser again. This time shredding cucumber into delicate curls for a salad topper to accompany my Sunday brunch offering. Perhaps it’s I who has a new obsession, but I’m loving how this little gadget has managed to up the ante on my family’s vegetable consumption. Long may the novelty value continue. In the meantime I’m using any excuse to squeeze in as many vegetarian meals as I reasonably can without inciting a rebellion. After all my family does love to eat meat.

Happily, everyone in our house always loves a rosti. Who would dare turn up their nose at this sweet potato and carrot version? Topped with a layered rocket, cucumber and cherry tomato salad. Dressed with a lemon yoghurt drizzle. Accompanied by freshly poached free range eggs for the feasters in our midst. Eggs aside, it’s a generous 5-2 fast day meal that can enjoy by the plateful. At just 292 calories for a substantial serve sans egg, I left the brunch table happy and satisfied not thinking about food until much, much later that evening. For the curious, and those who can’t go past the delicious idea of a poached egg, just be aware each egg will add 75 calories to the meal. Happy fasting.

Oven Baked Sweet Potato And Carrot Rosti With Rocket, Cucumber, Tomato And Lemon Yoghurt Dressing.

Oven Baked Sweet Potato And Carrot Rosti.
Serves 2 generously (292 calories per serve)
Quantities suitable to double, just use a slightly larger pan

2 medium (300g) sweet potatoes, peeled (258 calories)
2 medium (150g) carrots, peeled (62 calories)
4 long green spring onions (scallions), thinly sliced (20 calories)
2 tablespoons chopped parsley (2 calories)
1/2 teaspoon ground cumin (4 calories)
1/4 teaspoon ground coriander (2 calories)
1/4 teaspoon chilli flakes (1 calorie)
1 tablespoon olive oil, plus 1 teaspoon for the frying pan (160 calories)
sea salt and freshly ground pepper, to taste
1/2 cup fresh rocket leaves, to garnish (3 calories)
1/2 punnet cherry tomatoes, halved, to (27 calories)
1 cucumber, shredded or spiralised into long strips (24 calories)

Lemon Yoghurt Dressing
1 tablespoon Greek yoghurt (12 calories)
2 tablespoons freshly squeezed lemon juice (6 calories)
1/2 small clove garlic, grated (2 calories)
sea salt and freshly ground pepper, to taste

PREHEAT oven to 200 C.
USING a vegetable peeler, box grater or spiraliser, shred the sweet potato and carrot into long strips.
SQUEEZE as much of the moisture out of the shredded carrot and sweet potato, a handful at a time as you can. If you have time, sprinkle with salt and leave in a colander to drain for up to an hour before squeezing. The more moisture that is removed the crispier the rosti will be.
PLACE shredded sweet potato and carrot into a large bowl with spring onions, parsley, cumin, coriander and chilli. Drizzle over olive oil. Toss well to combine. Season with sea salt and pepper.
HEAT a heavy based frying pan over a medium flame. Add one teaspoon oil and swirl over the base of the pan to prevent sticking.
SCATTER mixture in a thin, even layer over the base of the pan. Cook for 5 minutes or so over medium heat, pressing down with an egg lifter to flatten, until bottom is just beginning to turn golden brown.
TRANSFER pan to a hot oven and roast for 30-35 minutes until crisp and golden on top.
MEANWHILE whisk together all the dressing ingredients in a small bowl.
REMOVE rosti from oven, allow to cool a little before layering with rocket, cucumber and cherry tomatoes. Finish with a good drizzle of lemon yoghurt dressing. Serve.

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5 Responses to Eat, Fast and Live Longer. A 5-2 Fast Diet Recipe Idea Under 300 Calories. Oven Baked Sweet Potato And Carrot Rosti.

  1. theautismdoodle says:

    Looks wonderful. Just ordered a spiralizer. Can’t wait. Thanks for the post

  2. Feast Wisely says:

    A low calorie recipe that looks like a real meal – thanks for sharing!

  3. Nancy says:

    Where do I order the Spiraliser? Love the recipe, very versatile. Nancy

    • I bought mine through a local homewares store (King of Knives) here in Sydney. It’s a GEFU brand handheld spiraliser. I do know they are also available through on line sites like Amazon and similar.

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