Turkey Breast with a Herb Crust

Turkey Breast with a Herb Crust

For this, I mixed breadcrumbs made from WW bread with cottage cheese and fresh chopped herbs.  

Season it with salt and pepper and mix so it sticks together.  Press this mixture onto your turkey breast and bake in the oven 200ºC/Gas 6 for about 20 minutes.

Stuffed Aubergine

Stuffed Aubergine

Serves 1

25g split red lentils (dry weight)
cooking spray
1 medium aubergine
½ onion, finely chopped
½ red pepper, finely chopped
2 medium tomatoes, skinned, de-seeded and finely chopped
1 clove garlic, crushed
1 tsp curry powder
½ tsp ground coriander
½ tsp chilli powder
1 tbsp tomato puree
salt and pepper

Put lentils i a small saucepan and cover with water.  Bring to the boil and simmer for 10 minutes.  Drain.

Heat a non-stick pan, spray with cooking spray.  stir fry the aubergine (whole) turning frequently for 8 minutes until soft and covered with brown patches.

Remove the aubergine from the pan and set aside to cool.

Heat the pan again and spray with oil. Stir fry the onion and red pepper for about 5 minutes until starting to go soft.

Meaanwhile cut the aubergine in half lengthways.  Scoop out the flesh using a spoon.  Spray each hollowed out half with oil.  Grill for about 6-8 minutes until they start to blacken.

Roughly chop the aubergine flesh ad add to the onion and pepper with the rest of the ingredients and the lentils. Stir to mix and heat gently until the aubergine shells are ready.

Season the mixture and spoon into the aubergine shells, grill 2 minutes and serve with a sprinkling of paprika.

Mushroom and Chilli Pate

Mushroom and Chilli Pate

Serves 4

200g mushrooms, chopped finely
1 small onion, chopped finely,
1 medium red chilli, de-seeded and chopped finely
2 tbsp fat free fromage frais or quark
salt and pepper

Place all ingredients except the fromage frais/quark in a pan.  Stir gently while bringing to a medium heat.

Cover pan and leave to cook for 10 minutes.

Remove lid and heat 2-3 minutes until the juices have reduced to virtually nothing.

Remove from heat and stir in fromage frais/quark.

Spoon into individual dishes or one large one.  Cover and chill for at least 1 hour before serving.


You could blitz this until smooth if you prefer a smooth pate.

Another variation is to add green chilli instead of red and replace 50g mushrooms with spinach.

MUSHROOM & CHILLI PATE

Serves 4

Points per recipe 1½

Points per serving ½

200g button mushrooms, chopped finely

1 small onion, finely chopped

1 medium red chilli, deseeded and finely chopped

2 tbsp half fat creme fraiche

salt & pepper

Place all ingredients into a large pan.  Stir gently while bringing up to a medium heat.  Cover with a tight fitting lid and cook for 10 mins over gently heat.

Remove lid and continue to cook, stirring continuously for 2-3 mins until the  juices have rediced and thickened slightly.

The right consistency is when the juices do not run back when the spoon uncovers the bottom of the pan.

Spoon into 4 individual dishes, cover with cling film and chill for at least 1 hour before serving.

Spiced Tuna

Spiced Tuna

For 1

cooking spray
½ tsp black mustard seeds
½ small onion cut into rings
½ medium green chilli, de-seeded and cut into rings
½ tsp curry powder
juice of 1 lemon
50g - 100gcanned tuna in brine, drained and roughly flaked
1 medium tomato, cut into 6 wedges
½ tbsp chopped fresh coriander
pinch of chilli powder
pinch of sugar
salt and pepper

Heat a non stock pan, spray with oil.  Add mustard seeds and heat until they begin to pop.

Add the onion rings, green chilli and curry powder.  Stir fry for 1 minutes the add half the lemon juice, which will sizzle and evaporate.

Remove pan from heat and add remaining ingredients, stirring gently to mix.  Season to taste and serve.

Nice in a WW pitta bread or as topping for a jacket potato.

Roasted Tomato, Prawn and Bulgur Wheat Salad

Roasted Tomato, Prawn and Bulgur Wheat Salad

Serves 4

200g dried bulgur wheat
400g cherry vine tomatoes
1 red pepper, deseeded and cut into bite-sized pieces
2-3 garlic cloves, peeled and finely chopped
spray oil
salt and pepper
6 spring onions, thinly sliced
300g cooked, peeled prawns
small handful of roughly chopped parsley
juice of 1 lemon

Put the bulgur into a large bowl and pour over boiling water to just cover the grains.  Cover ad leave for 15-20 mins until the water is absorbed.

Preheat the oven to Gas 6/200ºC.  Put the tomatoes and red pepper on a non stick baking sheet and scatter over the garlic.  Spray with oil. Season and roast for 15-20 minutes.  Remove from the oven and transfer to a bowl, along with any juices.

Fluff up the bulgur with a fork and add the tomatoes, peppers, spring onions, prawns, parsley and lemon juice.  Season and mix well.  Serve immediately.

Tuna and Sweetcorn Fritters with Salsa

Tuna and Sweetcorn Fritters with Salsa

Serves 4

400g can sweetcorn, drained
200g can tuna in brine, drained
3 medium potatoes, unpeeled and whole
salt and pepper
4 tbsp each fresh chopped coriander, chives and parsley
1 egg, lightly beaten
spray oil

Salsa
4 plum tomatoes, finely chopped
½ cucumber, finely diced
½ red onion finely chopped
3 tbsp chopped fresh mint
juice of 1 lemon

Preheat the oven to Gas 4/180ºC.

Place the tuna and sweetcorn into a large mixing bowl.

Put potatoes into a pan of lightly salted water, bring to the boil and cook for 15 minutes making sure they are not fully cooked. Drain, allow to cook slightly then peel using a sharp knife.  Coarsely grate the potatoes into the sweetcorn mixture.  Add the herbs and egg and season well.

Combine the ingrediets ad divide into 12 portions.  Shape each portion into a flat "cake" and place on a non-stick baking tray lined with baking parchment. Spray with oil and cook in the oven for 15-20 minutes or until lightly golden.

While the fritters are cooking, make the salsa by combining all the ingredients and chill until required.
Serve with the fritters.

Could also make these with tinned salmon.

Cake in a cup

Cake in a cup

Saw this on the WW boards.

Not strictly filling and healthy as the options are pointed, but only 1 propoint, so good for a sweet fix.

Whisk a chocolate options sachet with 4 tbsp sweetener and and egg.  Whisk really well then cook in a cup in the microwave for 1 min 30 seconds. 

Nice with fruit and natural yogurt.

Vegetable Balti

Vegetable Balti

Serves 4

2 leeks, chopped

2 garlic cloves, crushed

2 large red peppers, de-seeded and diced

1 aubergine, diced

1 tbsp balti curry powder

2-3 curry leaves (optional)

1 green chilli, finely chopped

100g dry weight red lentils

1 x 400g can chopped tomatoes

300ml vegetable stock

3 tbsp tomato puree

100g frozen peas

salt and pepper

Preheat a large non-stick pan. Add the leeks and garlic and dry fry for 1-2 mins until soft.  Add the red pepper, aubergine and curry powder and cook for a further 5 minutes to, soften the aubergine.

Add the remaining ingredients except for the peas and simmer gently for 20 minutes until the lentils are fully cooked, topping up with extra stock or water if required.

Just before serving, add the peas and heat through.

Serve with brown rice.

Cod Mornay

Cod Mornay

Serves 4

400g fresh spinach
salt and pepper
spray oil
200g cherry tomatoes, halved
3 garlic cloves, crushed
200g Quark
100g fat free natural fromage frais
1 tbsp mustard powder
4 skinless cod fillets
8 slices WW danish brown bread made into crumbs
fresh dill, chopped

Heat the oven to Gas 6/200ºC. Cook the spinach for 2-3 minutes the drain thoroughly and season well.

Spray 4 individual dishes or one large one with oil and spread the spinach over the bottom, followed by the tomatoes.

Whisk the garlic, mustard powder, quark ad fromage frais together.  Season and spoon half over the tomatoes and spinach. Place the cod fillets on top and spoon the remainder of the quark mixture over the cod.

Season well.  Sprinkle over the breadcrumbs and bake for 20-25 mins until the top is lightly golden and the fish is cooked. 

Sprinkle with dill and serve.

Blueberry and Oat Bars

Blueberry and Oat Bars

400g porridge oats 
1½ teaspoon baking powder 
½ teaspoon salt 
180ml skimmed milk 
2 eggs 
100g apple sauce 
4 tablespoon sweetener 
½ punnet fresh blueberries OR 100g frozen
Zest of 1 lemon
1 teaspoon vanilla extract 

Preheat oven to 200C/400F/Gas Mark 6. Line a 20cm (8 in) square cake tin with baking parchment. 

Combine all the wet ingredients and add to dry ingredients. 

Pour into a prepared tin and bake for 35-45 min.   

This is nice made with raspberries instead of blueberries, or use a mixture of both.
Cut into 10 portions. Leave to cool.

Baked Eggs in a Spicy Sauce

Baked Eggs in a Spicy Sauce

Serves 4

cooking spray
1 small red onion, finely chopped
1 red pepper, deseeded and roughly chopped
1 courgette chopped
¼ tsp chilli powder (or to taste)
300ml veg stock
400g can chopped tomatoes
25g jalapenos, roughly chopped
handful of fresh coriander, roughly chopped
4 large eggs
salt and pepper

Heat the oven to Gas 3/160ºC

Spray a large pan with oil and fry the vegetables for 5 minutes until softened.  Stir in the chilli powder, stock and tomatoes.  Cook for 10-15 minutes.  Stir in the jalapenos and coriander.

Spoon into a baking dish and make 4 hollows in the sauce.  Break an egg into each hollow.  Season and cook for 15-20 minutes until the eggs are done to your liking.

Serve.

Spiced Chicken with Dahl

Spiced Chicken with Dahl

Serves 4

For the chicken
½ tsp turmeric
½ tsp garam masala
½ tsp chilli powder
4 x skinless, boneless chicken breasts

For the dahl
½ onion, diced finely
100g red lentils
½ tsp turmeric
½ tsp garam masala

spray oil
2 x 150g pots 0% greek yogurt
diced red onion and cucumber
175g brown rice, dry weight, cooked
1 lime quartered

Preheat the oven to Gas6/200ºC.  Spray a baking tray with oil anjd set aside.

Mix the yogurt with the red onion and cucumber, season and chill until ready to serve.

For the dahl.
Heat a small pan, spray with oil and cook the onion for 3 mins to soften.  Add the lentils, spices and 400ml water.  Bring to the boil, cover and simmer, stirring occasionally, for about 35 minutes until the mixture is thick and creamy.  Season to taste.

For the chicken
Mix the spices with some salt and pepper.  Rub this into the chicken breasts to coat.  Heat a frying pan, spray with oil and fry the chicken, 2 minutes on each side.  Transfer to the baking tray and cook in the oven for 10 minutes or until the chicken is cooked through.  Remove from the oven and let them rest for 2 minutes.

Serve the chicken with the dahl and rice with the yogurt and lime wedges on the side.

Chicken, Lemon and Garlic Casserole

Chicken, Lemon and Garlic Casserole

Serves 4

500g skinless, boneless chicken thighs cut into chunks
2 onions, chopped
2 large carrots cut into batons
1 bulb garlic
700ml chicken stock
200g green beans, halved
1 lemon, thinly sliced
freshly chopped tarragon, or a pinch dried

Brown the chicken in a large non-stick pan, sprayed with oil.

Add the onions carrots, whole garlic bulb and stock. Season, bring to the boil, reduce the heat to a simmer and cook for 25 minutes, covered.

Add the green beans and lemon slices and dried tarragon if using.  Cook for 10 minutes or until the green beans are cooked. (Cook without a lid at this point)

Remove from the heat and remove the garlic bulb.  You can throw this away or squish out the garlic and add to the pan.  Sprinkle with fresh tarragon if using and serve.

Lemony Gingery Chicken & Spinach Dahl

Lemony Gingery Chicken & Spinach Dahl

Core recipe
Makes about 6 portions.


2 skinless chicken breasts, diced into bite-size chunks
Dry red lentils, measured in a measuring jug up to the 400ml mark, and then washed in cold water
Two thick slices of root ginger
1” chunk of root ginger, finely grated
A big bag of ready-washed spinach
5-6 cloves of garlic, crushed
Two medium onions, halved and sliced
¼ tsp turmeric
1 tsp ground coriander
1 tsp ground cumin
½ -1 tsp chilli powder (optional)
Juice of one lemon
Juice of one lime
Spray oil
Chopped fresh coriander (optional)


Put the lentils in a big pan. Add approx 2 pints cold water and the ginger slices. Bring to boil, stirring now and then. When boiling, skim off the scum.
Keep on a low boil (higher than a simmer) and add the chicken and the turmeric.

When the chicken has gone white all over, lower the heat, half-cover the pan and let it simmer for about half an hour, checking and stirring to make sure it doesn't stick or boil too dry (add water if necessary).

After half an hour, chuck in the spinach and keep simmering for another ten mins or so.

Meanwhile get a smallish non-stick frying and heat some spray oil in it. Fry the onions until they start to go brown round the edges. Add the grated ginger and crushed garlic and fry for another couple of minutes. Add the ground coriander, ground cumin and chilli powder and stir around for a few seconds.

Tip the contents of the frying pan into the dahl and stir. Get the consistency of the dahl how you want it by either adding water or boiling it down.

Add the lemon and lime juice and, if using, the chopped fresh coriander. Add salt to taste.

Chicken Chaat

Chicken Chaat

Serves 4

From the WW Kickstart Booklet

Points per recipe: 8½

Points per serving: 2 (original points)

Crush 2 cloves garlic into a bowl and add 1 tsp salt.  Mix to a pulp.  Heat 1 tsp sunflower oil in a non-stick pan and add the garlic.  Fry for 3 mins until lightly browned.  Add 3 chicken breasts cut into cubes and stir fry 5-6 mins until sealed and lightly coloured.

Sprinkle on 1 tsp ground coriander, ¼ tsp turmeric and ¼ tsp chilli powder and stir fry for  3-4 mins.  Removes from heat and add 2 tbsp lemon juice and 2 tbsp chopped fresh coriander.

Serve with brown rice, green beans and broccoli.

Chicken Chaat

No Count Recipe

Serves 4

Full Choice 2 pts per serving

Indian food can be either laboriously long to prepare and cook or, like this recipe, quick and simple, without compromising on flavour. Serve with a crisp green salad or with a yogurt dip or chutney and a jacket potato, as a change from the traditional boiled rice.

1 teaspoon salt
2 clove garlic, chopped
10 spray low-fat cooking spray
1 teaspoon ground coriander
1/4 teaspoon turmeric, ground
2 tablespoon fresh coriander, chopped fresh
1/4 portion fresh green or red chilli(s), flaked
3 medium chicken breast, uncooked, skinless, cut into 2.5 cm
2 tablespoon lemon juice

1. On a board, use a round-bladed knife to crush the salt and garlic together until they form a pulp. Heat the oil in a non-stick frying-pan. Add the garlic and fry for 3 minutes, or until lightly browned.
2. Add the chicken and stir-fry for 5-6 minutes, until sealed and lightly coloured.
3. Sprinkle on the ground coriander, turmeric and chilli powder and stir-fry for a further 3-4 minutes.
4. Remove from the heat and sprinkle on the lemon juice and chopped coriander.

Chicken Chasseur

Chicken Chasseur

Servings: 4
Points per serving: 2½ (Original points)
No count

This classic chicken dish combines chicken breasts with onions and mushrooms in a tasty tomato sauce.

5 spray low-fat cooking spray
600 g chicken breast, uncooked, skinless, boneless
2 medium onion(s), sliced
2 clove garlic, chopped finely
100 g mushrooms, sliced
1 medium carrot, sliced
400 g canned tomatoes, chopped
2 tbsp tomato puree
1 tbsp parsley, chopped fresh plus 1 sprig to garnish
1  stock cube, chicken, made up with 300 ml  hot water
1 pinch salt, or to taste
1/8 teaspoon pepper, freshly ground black, or to taste

Preheat oven to 190°C / 375°F / Gas Mark 5.

Spray a large non-stick frying pan with low fat cooking spray. Heat, add chicken breasts and sauté for 3 - 4 minutes on each side, until browned. Transfer to ovenproof casserole.
Sauté onions and garlic in frying pan for 3 - 4 minutes until softened. Add to casserole with mushrooms, carrot, tomatoes, tomato puree and parsley.
Pour stock into frying pan and bubble it up, stirring to absorb pan juices. Add to casserole and stir well. Season with salt and pepper.

Cook casserole for 1 hour, until chicken and vegetables are tender. Garnish with parsley.

Serve with jacket potatoes, rice or pasta. 

Chicken Chasseur

Points plan: 2½ per serving

Serves 2

Core 1 pt per whole recipe

250 g chicken breast, uncooked, skinless
1/2 medium onion(s)
2 clove garlic
2 tablespoon white wine
200 g mushrooms
2 medium tomato(s)
1 tablespoon tomato puree
2 teaspoon Heinz Tomato Ketchup
1 portion Oxo Chicken Cubes
2 teaspoon tarragon
1 teaspoon salt
1 teaspoon pepper
1 teaspoon olive oil


1. Preheat oven to 220C/425F/Gas7.
2. Preheat a griddle pan.
3. Season the chicken.
4. Griddle the chicken for 2-3 minutes on each side until well charred.
5. Transfer the griddle pan to the oven and continue to cook until the chicken is cooked through.
6. Meanwhile, heat the oil in a medium saute pan.
7. Saute the onion for 1-2 minutes, to soften.
8. Stir in the garlic, mushrooms and tomatoes. Fry for 2-3 minutes or until the mushrooms begin to turn golden. season.
9. Pour in the white wine and cook off for 30 seconds.
10. Add the tomato puree, ketchup and stock.
11. Gently simmer until reduced by a third. Stir in the tarragon.
12. Serve the chicken with the mushroom sauce poured over the top. 

Chicken Chasseur

Serves 4

1 garlic, sliced 
1 medium onion finely chopped 
2 400g cans of chopped tomato  
500g chicken thigh fillets, chopped into cubes 
6 smoked bacon, chopped into small pieces & fat removed 
150g baby button mushrooms, sliced 
1tsp Worcester sauce 
1tsp basil herb
1tbsp tomato puree 
Knorr Chicken stockpot 
Knorr Herb stockpot
225g long grain rice 

Cook in a frying pan sprayed with Fry Light, the onion, bacon & mushrooms until they are soft, add garlic, chopped tomato, Worcester sauce, basil herb, tomato puree & chicken stockpot.

In another pan, cook the chicken until it has browned, ensure it’s cooked all the way through, add the herb stockpot and stir until dissolved. 

Cook rice in a saucepan filled with water as per instructions on the packet, when cooked drain in a sieve, place the sieve on top of the saucepan, cover with a lid and allow to steam for a few minutes.

Add the cooked chicken to the frying pan & mix with the other ingredients, simmer for 20 mins.

 

Lemon-spiced Chicken with Chickpeas

Serves 4

1 tbsp sunflower oil from allowance or frylight

1 onion, halved and thinly sliced
4 skinless chicken breasts, cut into chunks
1 cinnamon stick, broken in half
1 tsp each ground coriander and cumin
zest and juice 1 lemon
400g can chickpeas, drained
200ml/7fl oz chicken stock
250g bag spinach 

Heat the oil in a large frying pan, then fry the onion gently for 5 mins. Turn up the heat and add the chicken, frying for about 3 mins until golden. 

Stir in the spices and lemon zest, fry for 1 more min, then tip in the chickpeas and stock. Put the lid on and simmer for 5 mins. 

Season to taste, then tip in spinach and re-cover. Leave to wilt for 2 mins, then stir through. Squeeze over the lemon juice just before serving.  

Spicy Chilli Bean Soup

Spicy Chilli Bean Soup

6oz kidney beans, canned and drained 
400 g can chopped tomatoes
1 onion, chopped
1 clove garlic, crushed
2 teaspoons olive oil or frylight
2 stalks of celery, chopped
2 carrots, chopped
1 red pepper, chopped
1 teaspoon chili powder (or to taste)
1 teaspoon oregano
salt and pepper
1 1/2 pints chicken stock
4 tablespoons plain yoghurt
Freshly chopped parsley

Heat the olive oil in a large saucepan and add all the vegetables. Stir to combine, pop on the lid and allow to 'sweat' for about 10 minutes, stirring occasionally

Add the kidney beans, chopped tomatoes, chili powder, oregano and chicken stock. Bring to the boil, cover and simmer for about 25 minutes

Remove from the heat and blend with a hand-held blender. Add more stock or a little water if it looks too thick

Check the seasoning and serve with a tablespoon of plain yoghurt swirled in the top and a little chopped parsley. 

Gammon & Pineapple Stir Fry

Gammon & Pineapple Stir Fry

From the GI Hip and Thigh Diet book 

Serves 4
Per serving 181 calories, 7.3g fat
prep time 5 minutes, cook time 15 minutes.

350g gammon steak, all visible fat and rind removed
8 spring onions, finely sliced
1 red pepper, seeded and sliced
115g chestnut mushrooms, sliced
1 small can pineapple chunks in natural juice,drained
1 tbsp cider vinegar
2 tbsps tomato purée
225g beansprouts
freshly ground black pepper

Cut the gammon into thin strips.


Heat a non-stick wok. Add the gammon and cook over a high heat for 2-3 minutes.


Add the sliced spring onions, red pepper and mushrooms and cook for 1 minute.
Mix the vinegar and tomato purée with 2-3 tbsp water.


Add the pineapple chunks and beansprouts to the wok and pour the sauce over them. Toss well and bring to the boil. Serve straight from the pan. 

Spiced Tomato Baked Cod

Spiced Tomato Baked Cod

Serves 1 

1 x 200g cod steak, skinned
1/2 small red onion, finely chopped
1/2 garlic clove, crushed
1 large ripe tomato, diced
pinch of paprika
pinch of ground turmeric
pinch of saffron
2 tsps chopped fresh parsley
1 tsp fresh lemon juice
freshly ground black pepper


Preheat the oven to 200C, 400F, Gas Mark 6.


Season the fish well on both sides and place, skin-side down, in an ovenproof dish.


Heat a non-stick frying pan, add the onion and dry-fry until soft. Add the garlic and diced tomato and cook briskly for 4–5 minutes. Add the chopped parsley and lemon juice. Season with black pepper.


Spoon the mixture onto the cod steak and place, uncovered, in the oven for 12–15 minutes or until just cooked. The cod should flake easily when teased with a fork. 

Spiced Turkey Meatballs

Spiced Turkey Meatballs  Servings:  4

	500 g turkey breast mince, lean
	1 clove garlic, crushed
	1 tablespoon grated ginger root, fresh
	1 teaspoon curry powder, mild
	1 tablespoon soy sauce
	1 teaspoon salt
	2 tablespoon fresh mint, chopped
	2 tablespoon fresh coriander, chopped
	2 medium courgette
	4 tablespoon lemon juice, (juice of 1 lemon)

Heat the oven to 190°C/375°F/Gas Mark 5. Mix together the mince, garlic, ginger, curry powder, soy, salt and a tablespoon each of mint and coriander. Using clean hands, dipped in cold water, shape into 12 even size balls.

Line a shallow roasting tin with a sheet of non-stick baking paper and place the meat balls on top.

Top and tail the courgettes then cut into sticks. Arrange in another roasting tin or dish, season and sprinkle with half the lemon juice.

Bake both dishes together for 15-20 minutes until the meatballs feel firm when pressed. Turn the courgette slices once or twice in the oven and remove when just softened. Place on a platter, scatter over the remaining chopped herbs and serve alongside the meatballs.

Notes

Bake sliced courgettes (to serve) in the oven at the same time.

Pork & Chickpea Casserole

Pork & Chickpea Casserole

Servings 2

300g pork escalope

1 leek
1 stick celery
2 carrots
2 courgettes
1 red pepper
1 400g can tomatoes
1 400g can chckpeas
tsp chilli flakes
tsp pimenton(smoked/or/sweet paprika)
Salt& black pepper to taste

Quickly fry pork until slightly browned, remove from pan. 

Fry leeks gently adding a little stock until softened, add remaining stock, chopped vegetables, tomatoes, pimenton (paprika), seasoning, chilli flakes allowing veg too soften.

Add pork and chickpeas.

Allow to thicken and cook through on low heat.(30-60mins)

Moroccan Chick Peas with Spinach

Moroccan Chick Peas with Spinach

Serves 4

3 pts per serving

Core recipe

2 medium onions, chopped

frylight

1 tsp cumin seeds

2 cloves garlic, crushed

½ tsp ground ginger

½ tsp ground cinnamon

1 tsp ground coriander

300ml veg stock

2 x 400g cans chick peas, drained

4 ripe tomatoes, skinned and chopped

250g fresh spinach, washed ( or defrosted frozen)

Spray a deep saute pan with frylight and heat on a medium heat.  Add the onions and cook, stirring for 5 mins until turning brown.  Stir in the cumin seeds and garlic and cook 1 min.

Add rest of spices and mix well. Pour int the stock, bring to a simmer and add the chick peas and tomates.  Simmer uncovered for 20 mins.

Meanwhile roughly shred the spinach, put into a large pan and cook 2-3 mins until wilted, drain well.  Add to the chick peas and cook 2-3 mins.  Season if required and serve.

Chick Pea and Vegetable Bake

Chick Pea and Vegetable Bake

Serves 4

2 x 400g tins chick peas, drained & mashed with a potato masher

½ butternut squash, cooked and mashed

1 carrot, grated

½ onion, finely sliced

1 small shallot, finely chopped

150 ml veg stock

1 tbsp garlic puree or 2 crushed cloves

40g uncooked brown rice

Mix all ingredients together and spread evenly over the bottom of a large casserole dish.  Bake for 30-40 mins at Gas 6/200ºC until browned and rice is cooked.

Mushroom & Lentil Bake

Mushroom & Lentil Bake

Serves 4

From Tesco Healthy Living Magazine

10 points for whole recipe. Serves 4 so 2.5 points per serving

Core recipe

1 tsp olive oil
2 chopped shallots
2 cloves crushed garlic
500g mushrooms
2 tsp sweet paprika
75g green lentils (not clear if this is dried or canned)
500ml veg stock
625g finely sliced potatoes

Heat oven to 160 (fan 140). Gently cook shallots & garlic in oil in a large, shallow, ovenproof dish, until soft.

Slice half the mushrooms & cut the remainder in half. Add the mushrooms to the pan for 5 mins.

Add the paprika, lentils & stock & bring to a simmer.

Arrange the finely sliced potatoes on top of the mushroom mixture. Cover loosely with foil & cook in oven for 30 mins.

Remove foil & cook for further 20 mins until the potatoes are golden.

Liver & Noodle Casserole

Liver & Noodle Casserole

Serves 1

30g small pasta like macaroni

1 carrot cut up small

1 onion, sliced

1 clove garlic, crushed

150g liver, sliced into strips

1-2 tbsp tomato puree

1 oxo cube

mixed herbs

100ml water

Cook the macaroni and carrot, together in boiling salted water until tender.

Meanwhile, in a non stick pan, cook the onion and garlic until soft.  Add the liver and stir until browned.  Add herbs, oxo cube, tomato puree and water.  Bring to a boil and simmer gently for 5 mins until the liver is cooked.  Add the pasta and carrot to the pan and mix gently.  Serve.

Jacket Potato Fillings

Jacket Potato Fillings

Take a 225g potato, prick over with a fork and bake for approx 1 hour at Gas 6/200ºC/400ºF

Creamy Seafood and Shredded Leek Filling

Serves 2

Finely slice 1 large leek and cook in low fat cooking spray until soft and tender. Add 50g of cooked, peeled prawns, 25g cooked frozen peas and a 170g can of crab meat (drained). Add 4 tbsp very low fat fromage frais, season and stir gently. Serve on top of jacket potato.  Also good on pasta.

Garlicky Mushroom Filling

Serves 1

Quarter 50g button mushrooms and fry in 1 tsp olive oil with 1 clove garlic, crushed.  Add 1tsp chopped fresh parsley and seasoning.  Spoon into potato and serve.  

Cottage Cheese Filling

Serves 1

Mix 100g cottage cheese (2pts) with 2 chopped spring onions, 1 stick celery, chopped and a 1" (2.5cm) piece of cucumber, chopped.  Season well and spoon into the potato.

Lentil Filling

Serves 2

5 medium mushrooms
2 courgettes
4 oz dried split red lentils
1 pint water
1/2  stock cube
1/3 tbsp curry powder or to taste

Stir fry mushrooms and courgettes in a little water.
Add the lentils, water, stock cube and curry powder.
Cook for 15 - 20 minutes.

Breakfast-style Filling

Serves 2

Fry chopped bacon medallions in a non-stick pan together with finely chopped onion, using a spray of oil.
Slice potatoes in half and scoop out mashed potato filling, taking care to leave skin intact.
In bowl mixed potato with 1 beaten egg, chopped cooked bacon, onion, halved cherry tomatoes, salt and pepper to taste.

Return filling to each shell and bake at Gas 4, 180ºC for 20-25 minutes, until potato shell is nice and crispy and topping browned.
Serve two halves of potato per person

To make more filling serve with beans.

Curried Vegetable Filling

Finely chop ½ onion, a small courgette and 4 button mushrooms. Place in a saucepan with ½pt/284ml chicken stock made with Bovril, then cover the pan and bring to the boil. Boil for 5-10 minutes then uncover the pan, reduce the heat and simmer for about 20 minutes, until the vegetables are tender and syrupy. Stir in 1 tsp curry powder. Cook for 1­2 minutes, then stir in 4 tbsp very low fat natural yogurt. Heat through gently over a low heat. Bake the potato in the usual way, scoop out the flesh, mash with 2 tbsp very low fat natural yogurt and pile back into the potato shell. Serve topped with the curried vegetable mixture and some freshly chopped coriander.

Grilled Spicy Chicken Filling

Mix together 2 tbsp very low fat natural yogurt, 1 crushed garlic clove, ½ chopped and deseeded red chilli, ½ tsp each of turmeric, cumin and ground coriander seeds. Put a 110g skinned, boneless chicken breast into this mixture and marinate in a cool place for at least 30 minutes. Remove the chicken from the marinade and cook under a preheated hot grill until cooked, brushing with the marinade and turning occasionally. Cut the chicken into small cubes and mix with some chopped tomato and fresh coriander. Bake the potato in the usual way, scoop out the flesh, mash with 2 tbsp very low fat natural yogurt and pile back into the shell. Top with the spicy chicken. 

Prawns and Basil Filling

Bake the potato in the usual way and mash the flesh with 2 tbsp very low fat natural yogurt and a small handful of chopped basil leaves. Pile back into the shell. Mix 5oz/142g shelled prawns with 2 tbsp very low fat natural fromage frais and some chopped basil and use to top the baked potato.

Curried Mushroom Filling

Serves 1

Frylight spray oil

1 small onion, finely chopped

60g mushrooms, sliced

½ tsp curry powder

1 tsp tomato puree

1 tbsp low fat natural yogurt

1 tsp chopped fresh mint or ½ tsp dried

salt & pepper

Heat a pan and spray with Frylight.  Cook onion for about 5 mins until softened.  Add mushrooms and cook for 2 more mins.  Add curry powder and stir well.

Blend tomatoe puree with the yogurt.  Add mint if using and season.  Stir into mushroom mixture and heat gently for 1-2 mins.

Use to top the cooked jacket potato.

Bean Salad Filling

Serves 1

Mix 50g red kidney beans, 50g cannelini beans and 25g chick peas with 3 tbsp fat free dressing.

Tuna and Sweetcorn Filling

Serves 1

Mix together 1 small can (100g) tuna in brine or water, drained with 30g canned sweetcorn and 1 tbsp extra light mayonnaise.

Cottage Cheese and Pineapple Filling

Serves 1

Mix 1 small tub (approx 100g) of diet cottage cheese with 50g pineapple pieces, canned in fruit juice, drained.

Salmon and Cucumber Filling

Serves 1

Mix a small can of salmon, drained with 50g chopped cucumber.  Top your potato.

Sweetcorn and Spring Onion Filling

Serves 1

Mix 70g sweetcorn with 2 chopped spring onions and ½ red pepper, chopped.

Chicken and Pepper Filling

Serves 1

60g cooked chicken, chopped, mixed with ½ chopped pepper (any colour), ½ small red onion, chopped and your favourite fat free salad dressing.

Macaroni Cheese

Remove cooked potato from skin and mix with Heinz/Asda tinned macaroni cheese. Return to skin and bake until golden brown.

Jacket Potato with Cranberry & Mozzarella SW

serves 4

7 syns per serving   

ingredients

2 tbsps cranberry sauce

2 oz mozzarella cheese thinly sliced

Cook potato and scoop out centre.

Spoon cranberry sauce into each potato skin, mix with potato and cover with mozzarella cheese.

Pop under preheated grill until golden brown or cheese is melted.

Jacket Potato Topping

3 Medium Onions
5 Tomatoes
ground black pepper and some salt
Artificial Sweetener (2 teaspoons - estimate)
Fry Light

note - you can use as many onions or tomatoes as you like and as much black pepper and sweetener to your required taste.

1. Chop onions and fry in fry light in medium size pot. Fry for 3-4 minutes until soft

2. Chop tomatoes up and add to onions, add salt, pepper and sweetner

3. Put the lid on and simmer for 30-40 minutes untill it looks like a chunky type of sauce, make sure to stir it often though.

Enjoy!! It saves well. So make a big batch and place in a container in the fridge. 

Tuna, Bean and Corn Toppings

Serves 1/prep and cooking time = 5 mins

Points per recipe and serving  = 2

 

Don't forget to add the points for a jacket potato. A med one  = 2 1/2 points

 

100g tin of tuna in brine, drained

1 heaped tbsp of cooked or canned kidney beans

1 tbsp of sweetcorn

Salt n pepper

 

Put all the ingredients into a small pan and cook gently until hot. Spoon onto a jacket potato. Serve with a large salad or lots of no point vegetables.

 

Chilli Bean Topping

Serves 1/prep and cooking time = 10 mins

Points per recipe and serving = 2

 

A small can chopped tomatoes

2 tbsps Chilli Beans

2 tbsps minced Quorn

Salt n pepper

 

Put all the ingredients into a small pan and simmer gently for 10 mins. Spoon onto a potato. Serve with a large salad or lots of no point vegetables.

Remember to add 2 1/2 points for a med jacket potato.

Prawns with Thousand Island Topping

Serves 1/ prep and cooking time = 5 mins

Points per recipe and serving  = 2

 

60g prawns

1/2 small red pepper, diced

2 spring onions, sliced

1 tbsp of thousand island dressing

Salt n pepper

 

Place all the ingredients in a basin, mix and season with salt n pepper to taste. Spoon onto a potato. Serve with salad or no point vegetables.

Remember to add 2 1/2 points for a med potato.

Waldorf Topping

Serves 1/ prep and cooking time = 5 mins

Points per recipe and serving = 2

 

2 med slices of roast chicken, diced

An apple, chopped

2 sticks of celery, sliced

2 tbsps of WWFH 90% fat free Mayonnaise style dressing

Salt n pepper

 

Mix all the ingredients together in a small bowl and spoon onto the potato. Serve with salad or  no point vegetables.

Remember to add 2 1/2 points for a med potato.