Peach Slices with Raspberry
Dip
Serves 8
Core recipe
Points per
serving: ½
Cut 4 fresh
peaches or nectarines into 8 wedges. Serve with a dip made with 100g
crushed raspberries stirred through 200g low fat fromage frais, sweetened with
granulated sweetener if you like.
Chicken & Chickpea Satay
Chicken Satay
usually contains a sauce made from peanuts and oil, which is extremely high in
fat. Try this low-fat version packed with lots of flavour.
Core points
per recipe: 3
Points per
recipe: 6½
225g skinless
chicken breast
2 tsp curry
powder
1 x 225g can
chick peas, drained
1 tsp ground
coriander
juice of 1
lemon
2 garlic
cloves, crushed
½ tsp salt
2-3 drops Tabasco (or to taste)
150ml fresh
orange juice
2 tbsp
chopped fresh coriander
Slice the
chicken into thin strips and lightly coat with curry powder. Thread onto
cocktail sticks and place on a baking tray. Season with salt & black
pepper.
Place chick
peas, ground coriander, lemon juice, garlic and salt into a food processor and
blend until smooth. Add Tabasco
to taste.
Using a
knife, spread the mixture over the chicken, coating both sides.
Cook under a
preheated medium/hot grill for 5-6 mins each side, turning regularly.
Once cooked,
drizzle the chicken with orange juice and place on a serving plate.
Sprinkle with chopped fresh coriander and serve.
Smoked Salmon & Avocado Wraps
Makes 8
Core points
per wrap: ½
Points per
wrap: 1
Slice a small
ripe avocado into 8 pieces. Wrap 15g slice smoked salmon around each
piece, then top with half tsp 0% greek yogurt mixed with a little horseradish
& garnish with a sprig of dill.
Stuffed Baby Vegetables
An
interesting and tasty way of serving sweet tasting baby vegetables. Patty
pan gourds are a member of the squash family with a sweet nutty flavour.
Core Recipe
Points per
recipe: 6
6 patty pan
gourds
2 baby
courgettes
4 rashers of
lean smoked bacon, diced
2 garlic
cloves, finely chopped
6-8 large
basil leaves
2 tbsp red
wine vinegar
salt &
pepper
2 tomatoes,
skinned, seeded & diced
1 tbsp
chopped fresh parsley
Preheat oven
to Gas 4/180ºC/350ºF
Slice the
tops off the patty pan and a thin slice off the sides of the courgettes, then
scoop out the cebtres with a small teaspoon, taking care not to break the
shell. Place the veg shells in a shallow ovenproof dish and chop the
flesh from the insides finley.
Prehat a
non-stick pan. Dry fry the bacon and garlic for 2-3 mins. Add the
chopped veg and continue cooking for 5 mins. Add remaining ingredients
and remove from the heat.
Press the
mixture into the veg shells. Season and place in the oven for 15-20 mins
until soft.
Serve hot or
cold.
Spiked Melon & Parma Ham
Makes 20
Core recipe
Points per
serving ½
1 medium
Galia melon, halved and deseeded
20 seedless
red grapes
60g Parma ham, cut into thin
strips
Scoop out the
melon flesh using a melon baller or cut it into chunks.
Thread the
melon onto cocktail sticks, alternating the pieces with red grapes and thin
strips of ham. Chill until ready to
serve
Prawns Wrapped in Courgette Strips
Makes 18
Core points
per recipe: 1
Points per
recipe: 2½
2 med
courgettes
18 whole
cooked jumbo prawns
9 large black
seedless grapes, halved
4 tbsp
freshly squeezed orange juice
1 tbsp light
soy sauce
1 tbsp
chopped fresh chives
2 small red
chillis, finely sliced
2 garlic
cloves, crushed
1 tsp sesame
seeds
Trim away the
top & bottom of the courgettes and using a potato peeler, cut 18 thin
strips along the length of the courgettes.
Remove head
and peel away the shell of the prawns, leaving a little shell near the tail and
the tail still attached.
Wrap each
prawn with a strip of courgette and secure in palce with a cocktail stick, add
half a black grape and place in a shallow container.
Combine
remaining ingredients in a small bowl and spoon over the prawns. Marinate
for 20 mins.
Preheat oven
to Gas 5/190ºC/375ºF.
Place the
prawns in the oven for 8-10 mins. Remove from the oven, sprinkle with
sesame seeds. Arrange on a serving plate & serve
Chilli Garlic Mussels
Green lipped
mussels are much larger in size than typical farmed mussels. They can be
purchased raw or pre-cooked. If purchased cooked, simply loosen them from
their shell using a sharp knife and sprinkle with the wine and other
ingredients.
Makes 18
Core points
per recipe: 3
Points per
recipe: 7½
18 large
green lip mussels
2 tsp veg
stock
300ml white
wine
2 garlic
cloves, finely chopped
2 red
chillis, seeded and finely chopped
2 tbsp chopped
fresh coriander
Scrape and
wash the mussels well. Remove the beard on the side of the shell and any
grit or sand. Discard open shells. If in doubt, tap the mussel of
it's side, it if remains open discard it. If it closes it is Ok to
use. Once cleaned, check the mussels over and remove any with broken
shells.
Place in a
large pan with the stock, wine and garlic. Cover with a tight fitting lid
and cook over high heat for 3-4 mins until the shells start to open.
Remove the mussels with a slotted spoon and allow to cool.
Snap off the
top shell and loosen the mussel from its shell with a sharp knife.
Arrange on a serving plate and sprinke with chilli and coriander.
Curry Dip
Core recipe
1 tin baked beans
1 clove garlic, crushed
1 heaped tblsp very low fat cottage cheese
curry powder to taste
1 tin baked beans
1 clove garlic, crushed
1 heaped tblsp very low fat cottage cheese
curry powder to taste
Using either
a food processor or hand blender, blend all ingredients together.
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