Prawn taglitelli

Prawn taglitelli

This dish is amazing and completely free on green if you use prawns as a healthy extra (142g).


Low cal spray
two small courgettes
tin toms
salt & pepper
chilli flakes
taglitelli
284g prawns (serves 2)
Basil.

1. In a wok, fry the sliced courgettes in fry lite until golden. Season with salt and pepper. Add 3/4 pint of water and stir and mash a little, leave on the heat for ten mins.
2. Add a tin of chopped toms and as many hot chilli flakes as you like. I usually use about a teaspoon and a half. Heat for about another 5-10.
3. In the meantime boil a pan of taglitelli pasta.
4. Now add the prawns to the dish and cook for just 5 mins and add some chopped basil.
5. Drain and add the pasta to the mix, turning the pasta into the sauce and prawns.

Practically syn-free hummus

Practically syn-free hummus

Green day:

1 cup dry chickpeas
5 cups water
6 bay leaves; or so
¾ cup Chopped onion
1 Clove garlic
1 level tablespoon Tomato puree (0.5syns)
2 tablespoons Lemon juice
¾ teaspoon Ground cumin
¼ teaspoon Paprika
⅛ teaspoon Cayenne
¼ teaspoon Black pepper
¾ teaspoon Salt

Soak chickpeas overnight in loads of water.

Drain and put in large saucepan, add the five cups of water and bayleaves. Bring to boil then put on medium heat for 1.5 hours or so until chickpeas are soft.

Drain and then puree with all other ingredients. Add a little water if mixture seems to thick.

Sausage, Bean & Potato Casserole

Sausage, Bean & Potato Casserole

This was inspired from Donnie46, so thank you very much! I love how versatile this is and you can literally throw anything in the pan (I used the leftovers from my fridge)!

1 HEX A for whole thing.

This variation contained:

1 orange pepper, chopped
4 mushrooms, chopped
2 small sticks celery, chopped
1 tin Heinz Mean Beanz - Smokey BBQ
1 tin Heinz Mean Beanz - Sweet Chilli
1 pack Quorn Cumberland sausages
few glugs of Worcester sauce
1 tsp american style mustard
5 large new potatoes, sliced thinly
42g reduced fat cheddar, grated

Cook the Quorn sausages until brown, then slice thickly. In the meantime, saute the pepper, mushrooms and celery for about 10 mins. Add the beans and sausages, worcester sauce & mustard. Mix thoroughly and pour into casserole dish. Top with sliced potato and spray with Frylight. Sprinkle with salt & pepper.

Bake (although I put my oven on the bake & grill setting) for about 10 mins, until potatoes are nearly cooked. Top with the cheese and grill or bake for a further 5-10 mins until golden.

Broccoli in red wine

Broccoli in red wine

Recipe by anneearlybird

Calories per serving: 300 - 450 

Servings: Would serve 2 - 3 people depending on size of the broccoli ! Enjoy. 

1 tbs olive oil
1 red onion
1 head of broccoli cut into small florets
1 small glass of red wine
Juice of 1/2 lemon
2 tsp of capers
Salt and pepper
About 5 slices of mozzarella (the type used for pizza)
French Compte is also very good

In a large lidded frying pan put the olive oil, spread the chopped onion evenly over the base of the pan. Arrange the broccoli florets (head over stalk) in decreasing circles starting at the edge of the pan and finishing in the middle. Spoon over the capers. Pour in the wine and lemon juice. Season with salt and pepper. Put the lid on the pan, bring to the boil then turn the heat right down and simmer for 15 minutes. Then place the slices of cheese on top of the broccoli and simmer for another 5 minutes.
I would normally serve this on a bed of rice, but it is just as nice without, or you could use quinoa or even try cauliflower rice. Add calories accordingly.

Diot sausages

Diot sausages

Recipe by SueT

Time needed: About 10 minutes prep and 45 minutes to cook 

Calories per serving: 240 •

Servings: 4 

A delicious meal for entertaining that easily caters for those following the BSD diet and whose guests/family are not

4 good quality pork sausages

1 large onion - sliced
4 large tomatoes - finely chopped
2 cloves garlic (mashed)
2 tsp thyme (dried) oregano, or herbs de provence also work
100ml dry white wine 

Fry the onion for 5 minutes.
Add the sausages and brown them.
Add the garlic and thyme and continue to cook for a couple of minutes.
Add the tomatoes, bring to the boil and then simmer for 15 minutes.
Add the wine and bring to the boil and simmer for another 15 minutes.
Serve with fried cauliflower rice, (or crusty bread for your guests)

Garlic, herb and smoked ham tagliatelle

Garlic, herb and smoked ham tagliatelle


Points per recipe 11
Points per serving 5.5
Serves 2

125g tagliatelle
2 medium garlic cloves crushed
1 medium leek chopped
250g mushrooms, sliced
1 tbsp dried mixed herbs
125ml veg stock
125g low fat soft cheese
125g wafer thin smoked ham
2 tbsp skimmed milk
salt and freshly ground black pepper

1. Cook tagliatelle according to instructions on packet
2. Meanwhile place the garlic, leek, mushrooms and herbs in a large saucepan with the stock and bring to the boil. Turn down heat and simmer for 10 minutes until the leeks are soft.
3. Add cheese, ham and milk and seasoning to the vegitables and mix together.
4. Drain pasta and add to the sauce tossing everything together well. server immediately.

Spicy Chicken and Pasta with Apricots

Spicy Chicken and Pasta with Apricots

5 points per serving
Serves 4
Freezing not recommended

4 teaspoons vegetable oil
1 onion sliced
480g boneless chicken breast cut into strips
2 tablespoons mild curry powder
1 teaspoon finely chopped root ginger
450ml chicken stock
60g ready to eat apricots, chopped
120g small wholemeal pasta shapes
4 tablespoons low fat natural yoghurt
2 tablespoons chopped coriander
salt and pepper

Heat the oil in a large frying. Saute the onion for 5 - 8 minutes until softened and golden, stirring frequently.
Add the chicken, curry powder and ginger to the pan and stir fry over a moderate heat for 2 - 3 minutes. Stir in the chicken stock and bring to the boil.
Reduce the heat and add the apricots and pasta shapes. Season with salt and pepper. Cover and simmer gently for 20 minutes until the chicken and pasta are tender.
Remove from the heat and stir in the yoghurt and chopped coriander. Serve immediately.

Garlic and Mushroom Pasta

Garlic and Mushroom Pasta


Points per serving 1½ (plus the pasta)
Freezing not recommended

2 teaspoons olive oil (I used the spray oil)
1 onion, sliced finely
3 garlic cloves, chopped finely
240g mushrooms - wiped and chopped
½ teaspoon paprika
60g low fat soft cheese
salt and pepper

Heat the oil in a large saucepan and saute the onion and garlic over a medium heat until golden. Add the mushrooms and cook gently for 10 minutes, stirring occasionally, until the mushrooms are soft.
Remove the saucepan from the heat and stir in the paprika and soft cheese. Season well with salt and pepper
Toss the sauce in with your favourite pasta and serve hot.

Spinach Garlic Pasta

Spinach Garlic Pasta
Points per serving 6
Serves 4
Freezing not recommended

350g pasta
500g sprinach, fresh or frozen and defrosted
2 tablespoons pine kernels (optional)
100g Roule Light with garlic and parsley
salt and pepper

Cook the pasta in plenty of boiling, salted water. Drain.
Remove any thick stems from fresh spinach and chop. If using frozen spinach, chop it.
Toast the pine kernels under the grill
Add the spinach and cheese to the hot pasta and toss. Season and sprinkle with pine kernels.

Chili & Pepper Pasta

Chili & Pepper Pasta


Serves 4
Points per serving: 3½
Freezing not recommended

240g Spaghetti, rigatoni, Penne or conchiglie
60g low fat vegetarian cheddar cheese, grated

For the Sauce
1 tablespoon olive oil
1 large onion, chopped finely
2 garlic cloves, crushed
1-2 large red chillis, de-seeded & chopped very finely
1 red pepper, de-seeded and chopped
2 yellow peppers, de-seeded & chopped
2 courgettes, chopped
420g canned chopped tomatoes
210g canned chopped tomatoes
2 tablespoons tomato puree
2 tablespoons shredded fresh basil
salt and pepper

Heat the oil in a pan & fry the onion, garlic and chilli for 5 minutes until softened. Add the peppers, cover, and cook for 5 minutes, stirring occasionally. Add the courgettes & cook covered for a further 10 minutes.

Add both cans of tomatoes and tomato puree, bring to the boil, then reduce the heat and simmer gently for 20 minutes. Season to taste and stir in the basil.

Meanwhile, bring a large pan of salted water to the boil and cooke the pasta for 10 - 12 minutes until al dente. Drain well.

Divide the pasta between 4 warm plates or bowls and top with the sauce. Sprinkle with the cheese and serve immediately.

Salmon & pasta

Salmon & pasta

1 tin red salmon
8 tbsps half fat creme fraiche
1 clove garlic
Pasta shells (i have about 225g cooked = 3pts)
Frozen chopped spinach (as much as you want, it's free!)

Cook the pasta

Take skin off salmon, remove large bones and dice.

Very gently heat creme fraiche, garlic, spinach and salmon in large pan (leave it too long or overboil and it curdles!)

Once it's piping hot, drain pasta and mix through sauce!

I add lemon juice for a bit of zing too. 

This recipe serves 2 and is 7.5 points each. Very filling! 

Blackened Tuna Steak with Garlic Mash

Blackened Tuna Steak with Garlic Mash

6 points per serving


Tuna Steak (approximately 2 points worth)
1 teaspoon of oil - preferably chilli oil (1 point)
Cajun spices
Black (or mixed) pepper
Salt
Paprika
Garlic cloves
Potatoes (enough for produce 3 scoops of mash at 3 points)
(low fat marg & skim milk for mash)
Vegetables of your choice - cooked as you like them

1. Marinate a tuna steak in 1 teaspoon of chilli oil (or any other kind of oil if you don't have this) mixed with Cajun spices, black (or mixed) pepper, salt, paprika and any other spices you fancy depending on your taste. Make sure the fish is well coated with the mixture on both sides. Ideally the fish is best left to marinate over night but a couple of hours would suffice if you don't have the time.
2. Cook the tuna steak by either using a griddle pan (gives that lovely chargrilled look) or by grilling it or baking it in the over. Keep basting the fish with any left over mixture while cooking.
3. While the fish is cooking - bake a few garlic cloves in their skins in the oven.
4. Meanwhile cook some potatoes and mash with a little margarine and milk.
5. Once the garlic is cooked split the skins and squeeze out the garlic pulp into the mashed potato (use as much garlic as desired according to your taste), mix some fresh chopped parsley or cooked onion through the mash potato too (or as an alternative).
6. Once the fish is cooked serve it on top of the mash potato and surround the mash with your choice of vegetables - personally I like to serve this with stir-fried vegetables or roasted vegetables. 

HOT BANANA MERINGUES

HOT BANANA MERINGUES  

3 ½ POINTS EACH

1 teaspoon low fat spread
1 teaspoon soft brown sugar
1 small banana (sliced lengthways)
meringue nest
scoop of low fat Ice Cream - (preferably toffee flavoured)

Melt together the low fat spread and sugar in a small frying pan
Add the sliced banana and cook until softened
Place a meringue nest on a plate, top with the scoop of Ice Cream
spoon on the hot banana
Serve immediately

Stuffed Mushrooms

Stuffed Mushrooms

Take 2 large flat mushrooms remove the stalks. 

Chop up the stalks and place in a pan with spray oil, one chopped red onion, a chopped garlic clove and a chopped rasher of bacon. 

Cook for a few minutes. Mix with 1.5 points worth of cream cheese, I use phili extra light as you get more for your points, and add a squeeze of lemon juice. Spread cheese mix over mushrooms. 

Top with breadcrumbs - 0.5 points worth. 

Bake in a low oven for approx 20 mins. Serve on a bed of green salad drizzled with balsamic vinegar.

Variation

You could stuff them with a small portion of rice (1.5pts) mixed with chopped peppers and onion and the stalk of the mushroom also chopped and all fried in pan with spray oil (0pts). Once stuffed you could top with some low fat cheese (if you have the points and can allow for it - can't remember how many points for low-fat chedder per 40g, think it's about 2.5pts) and then bake in the oven. I've done this before and they taste YUM! Mix in spices or garlic or chilli if desired for 0 points.

 

Stuffed mushrooms made with a small tin of butter beans mashed with the mushroom stalks removed chopped and fried with an onion (in spray oil),a few herbs and a clove of garlic. Top with 30g half fat cheese and bake in oven for about 20 mins. Serve with a green salad

Tuna Pasta Salad

Tuna Pasta Salad
If you are mega hungry at lunchtime (like me!) and can be bothered to put in a tiny bit of effort the night before, here is a v. satisfying lunch for 5 points!!

120g (dry weight) of pasta shapes (6 points)
1 small can Tuna in brine (100g can yields 70g tuna) (1 point)
Dollop Kraft Fat Free 1000 Island dressing (0 point)
Free Veg (e.g. chopped radishes, spring onions) (0 point)
Black Pepper (to taste)

Just boil & drain the pasta. Mix tuna, dressing & veg in a bowl & mix into pasta. I don't bother waiting 'til the pasta cools as I find the tuna mixes in easier when the pasta is warm. Just bung it in a container & put it in the fridge overnight.

CHEESY MUFFIN

CHEESY MUFFIN

Serves 1

Points 3

1 English muffin, plain (2pts)

½ tbsp sun-dried tomato puree ½pt

1 laughing cow lite ½pt

1 tomato , sliced

Cut muffin in half.  Spread one half with the sun-dried tomato puree and the other half with the laughing cow.  Put the tomato slices on top of one half and top with the other half.

Cook 3 mins, max power. (Or grill)

You can reduce the points by using "normal" tomato puree which is 0 points.  Or you could use 1 tsp Pesto sauce for the same points.

Quick & Easy Southwest Chicken

Quick & Easy Southwest Chicken

Serves 4

4 pts per serving

Core recipe

4 boneless, skinless chicken breasts

1 tsp cumin

1 tsp chilli powder

pinch cayenne pepper

½ tsp garlic salt

2 tbsp olive oil

Combine all the ingredients and mix well.  (A plastic bag is a good way to do this)  Leave to marinade until ready to cook.  Cook on the George until cooked through.

Chicken & Ham Pate

Chicken & Ham Pate

Core recipe

Blitz in blender the following ingredients:

1 chicken breast (cooked and diced),

a small handful of wafer thin ham,

1 large tub very low fat cottage cheese,

1 tsp garlic,

1 tbsp chopped parsley.

Salmon Dip

Salmon Dip

Core recipe

6oz can red salmon
1 tsp Worcester sauce
salt and pepper
4 oz very low fat cottage cheese
1 level tsp horseradish sauce
1 tsp lemon juice
1 small onion, chopped as fine as possible or grated

Drain the salmon, remove any bones or skin. Flake into a bowl.
Rub the cottage cheese through a sieve [or use a blender].
Add this and the remaining ingredients to the fish.
Mix well.
Chill before serving.

[from SW Sin Free Original book]

Crab Pate

Crab Pate

Core recipe

1 packet of 16 crab sticks

1 tin of princess mackerel spicy tomato sauce

3 tbsp very low fat natural yogurt

Blend together and chill

Avocado & Tomato Dip

Avocado & Tomato Dip

Serves 1

Core recipe

½ red onion, finely chopped

1 clove garlic, crushed

pinch ground cumin

1-2 tsp olive oil

1 tomato chopped

½ avocado chopped

freshly ground black pepper

Place the red onion, garlic, cumin and olive oil in a shallow pan over a low heat.  Warm for about 5 mins to allow the flavours to infuse and the onion to soften.

Add the tomato & avocado.  Season and serve.

Spicy Mexican spread

Spicy Mexican spread

Serves: 1
Core recipe

Mash 200g kidney beans with 2 tbsp very low fat natural fromage frais and half a tsp mild chilli powder. Mix in half a 100g can of sweetcorn, half a finely chopped red pepper and 1 finely chopped spring onion.

Broad Bean Pate

Broad Bean Pate

3 points

Core recipe

200g Frozen or Fresh Broad Beans
Juice of 1 Lemon
Celery Salt
Lemon Pepper
Salad Seasoning
or other spices to suit!

Cook broad beans as per instructions and drain
Add all ingredients and blitz in a food processor.
Alternatively, you can mash them for a chunkier version.

Great as as dip served with crudites or as a sandwich filling.

Faux Starbucks Sugar Free Gingerbread syrup

Faux Starbucks Sugar Free Gingerbread syrup

2 cups water
1 1/2 cups splenda
2 1/2 teaspoons ginger
1/2 teaspoon cinnamon
1/2 teaspoon vanilla extract

Combine all ingredients and bring to a boil. Store in an airtight container. Use to sweeten your coffee or make Faux Gingerbread Lattes like Starbucks

Baileys

Baileys

Total points for recipe 26

1 medium egg
2 tsp coffee
15g silver spoon treat sauce - milk chocolate
1 pot elmlea light whipping cream
1 tin light condensed milk
5 pub measure whiskey

Dissolve coffee in 1fl oz hot water, combine all ingredients in a blender, blend and pour into a container, store in refrigerator

Note: 1 tot is 25ml

Butternut Squash & Potato Salad with Roast Turkey

Butternut Squash & Potato Salad with Roast Turkey

Serves 4

Points plan: 5 pts per serving

Core recipe

900g butternut squash peeled 7 cut into chunks

600g new potatoes, halved

2 tbsp olive oil

black pepper

6 spring onions, sliced

275g sugar snap peas

1 tbsp freshly shredded mint

2 tbsp balsalmic vinegar

8 roast turkey breast slices

Preheat oven to Gas 6/200ºC/180ºC fan oven

Place squash, potatoes, oil and pepper into a bowl, mix well.

Place in a roasting tin and cook for 20 mins.

Add spring onions and cook 8-10 mins.

Remove from oven and allow to cool a little before "crushing" slightly with a potato masher.

Place sugar snap peas in a bowl with the mint and gently toss with the roasted veg.

Serve with the roast turkey and drizzle with a little balsalmic vinegar.

Quinoa, Feta & Pomegranate Salad

Quinoa, Feta & Pomegranate Salad

Serves 4

Points plan 7½ pts per serving

Core 4½ pts per serving

200g quinoa

200g orange pepper, diced

75g sunflower seeds (7pts)

seeds of 1 pomegranate

125g feta cheese, crumbled (10 pts)

1 tbsp freshly chopped coriander

1 tsp harissa paste

Cook the quinoa according to pack instructions.

Meanwhile place remaining ingredients except coriander and harissa in a large bowl and mix well.

When the quinoa is cooked, drain well and refresh under cold water.  Drain well again.

Add quinoa to the bowl and stir in the coriander and harissa.  Serve.

Note: Using light feta cheese will reduce the points by 1½ per serving (both plans)

Italian Chicken & Grape Salad

Italian Chicken & Grape Salad

Core recipe

Points per serving 4½

Serves 1

140g/5oz cold cooked chicken breast, boned and skinned

113g/4oz seedless grapes

5cm/2 in piece cucumber, cubed

Mixed salad leaves, to serve

Sprigs of basil, to garnish

Creamy herb dressing;

3-4 tbsps very low fat natural yoghurt

1 tsp lemon juice

1 tbsp chopped basil leaves

2 tbsps chopped flat-leaf parsley

1. Cut the boned, skinned chicken meat into bite- sized chunks and place in a bowl with the grapes and cucumber.

2. Make the creamy herb dressing, in another bowl, mix together the yoghurt, lemon juice and chopped basil and parsley. Blend well, then spoon over the chicken and cucumber mixture and mix well so that the ingredients are coated with the dressing.

3. Arrange a bed of salad leaves on a serving plate and pile the chicken and grape salad on top. Sprinkle with basil and serve.

To make the salad more colourful you could add some cherry tomatoes or yellow peppers.

Summer Nicoise

Summer Nicoise

Serves 4

Points plan 3 pts per serving

Core 1pt the lot (pumpkin seeds)

In a large bolw whisk together 1½ tsbp olive oil, 1½ tbsp lemon juice and 1 tsp wholegrain or Dijon mustard.

Add 175g lightly cooked fine green beans, 100g shelled frozen broad beans, 2 large sliced tomatoes, 15g (1tbsp) pumpkin seeds and 50g green or black olives.

Season and toss together.

Arrange cos or Romaine lettuce leaves on 4 plates and share out the bean mixture.

Top each plate with 50g drained, canned tuna in brine and half a hard boiled egg.  Add chopped mint or parsley and serve.

Romaine Salad with Smoked Mackerel & Parmesan

Romaine Salad with Smoked Mackerel & Parmesan

Serves 4

Points plan : 3½ per serving

Core: 1 pt per serving

1 Romaine or cos lettuce

120g smoked mackerel fillet, skinned

6 tbsp low fat plain yogurt

1 tsp wholegrain or dijon mustard

1 tsp horseradish sauce (optional)

salt & pepper

4 tbsp croutons (2pts)

4 tsp grated parmesan cheese (2pts)

Divide washed salad leaves between 4 serving bowls.  Break up the mackerel fillet into large chunks and remove any bones.  Divide between the salads.

Mix the yogurt with the mustard, horseradish and seasoning then drizzle over the salads.

Scatter over the croutons and sprinkle over the parmesan.

Mediterranean Asparagus Salad

Mediterranean Asparagus Salad

Serves 4

Core recipe

Points plan 1½ pts per serving

360g young asparagus spears

2 little gem lettuce

radicchio lettuce or red chard leaves

12 baby plum tomatoes quartered

1 small red pepper, chopped

12 pitted black olives

about 12 basil leaves

2 tbsp olive oil

few drops balsamic vinegar

1 tbsp lemon juice

salt & pepper

Lightly cook the asparagus spears in boiling salted water for about 3-4 mins.

Divide the lettuce between 4 bowls and add the tomatoes, pepper, olives and basil leaves.

Mix the olive oil, balsamic vinegar, lemon juice and seasoning to make the dressing.

Drain asparagus and divide between the salads.  Sprinkle dressing over and serve at once.

Curry Couscous with Turkey

Curry Couscous with Turkey

Serves 4

2 Tbsp. olive oil
1 lb. minced turkey
1 onion, finely chopped

½ tsp. curry powder
1 clove garlic, minced
500ml water
1 Tbsp. parsley, chopped
250g couscous dry weight

Heat the oil in a heavy non-stick frying pan over medium high heat. Sauté turkey and onion for 5-7 minutes until turkey is no longer pink. Drain and discard excess drippings. Stir in next 3 ingredients. Cook 1 minute. Stir in remaining ingredients, except couscous. Season with salt and pepper to taste, and bring to a boil. Stir in couscous. Cover tightly and remove from heat. Let stand 5-7 minutes until liquid is absorbed. Fluff with a fork and serve.

Chicken Drumstick & Chips

Chicken Drumstick & Chips

From the WW website

Serves 4

800 g potato(es), (use 4 potatoes) peeled and cut into thick chips
5 spray low-fat cooking spray
50 g polenta, instant
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon paprika, ground
1 pinch salt, and freshly ground black pepper
8 medium skinless chicken drumstick
1 portion lettuce, to garnish

Preheat the oven to Gas Mark 6/200°C/fan oven 180°C/400°F.

Tip the potato chips into a large roasting pan (preferably non-stick) and spray them 4 or 5 times with low fat cooking spray, to coat. Season with salt and pepper, then roast for 20 minutes.

Meanwhile, mix the polenta with the ground coriander, ground cumin and paprika in a large bowl or polythene bag. Season with salt and pepper. Add the chicken drumsticks, then toss to coat them in the spicy polenta. Arrange on a baking sheet.

Turn the chips over so that they brown evenly. Transfer the chicken drumsticks to the oven and bake below the chips for a further 25 minutes, turning them after 15 minutes. Serve with a green salad garnish.

As an alternative to spicy drumsticks, mix 2 tsp mixed dried herbs into the polenta instead of the ground spices.

QUEEN OF PUDDINGS

QUEEN OF PUDDINGS

From OLDCHEM

This is a really old-fashioned pudding that I have altered to NC.
It looks and tastes quite naughty and would be ideal to serve to visitors.

You can either use any left over couscous cake (I like to use left over steamed fruit pudding NC style ) or broken up Krisprolls.

Cake or Krisprolls
3 eggs - seperated
6 fl oz skimmed milk
Vanilla Essence
NC 'jam'
4 tablespoons sweetener
plus
2 heaped dessertspoons sweetener.

Put cake or Krisprolls in an oven proof dish.
Beat egg yolks, milk, vanilla essence and 2 dessertspons of sweetener together and pour over the cake.
Bake in a moderate oven (Gas Mark 4/180°C/fan oven 160°C.) for about 30 minutes until custard is set.
Allow to cool.
When cool spread some 'jam' over custard.
Whisk egg whites up until stiff, whisk in half remaining sweetener then fold in remaining sweetener.
pile meringue on top of jam and bake in a cool oven until meringue is set.
This can be served hot or cold but I prefer it cold as it looks more presentable when served.

QUEEN OF PUDDINGS

 

(3 sins – Green Day)

3 Eggs
4 Tablespoons dry Cous Cous
2 Tablespoons Strawberry Preserve (no added sugar)
Drop of vanilla essence
Canderel (about 6 tablespoons)

Preheat oven to Gas Mark 6
Cover cous cous with boiling water and stand for 10 mins until water
absorbed.
Mix in the yolks of the three eggs and about three tablespoons canderel and
drop of vanilla and put it in a casserole dish and place in the oven for about
15 mins or until has solidified enough to spread jam on.
Meanwhile whisk up the three whites from the eggs until standing in soft
peaks, and gently stir in 3 tablespoons canderel.
When cous cous and egg mix ready spread it with the jam and pile on the egg
white mix and put it back in the oven for about another 15 mins or until the

top has browned.

BAKED APPLES

BAKED APPLES

Adapted by Liz Howard from WW US Core message board, author unknown


20 apples or there about
100g Splenda
1½ tsp cinnamon
½ tsp nutmeg

Peel, core and slice the apples.
Spray a large, shallow glass baking dish with Fry-Lite.   Add the apple slices and sprinkle over the Splenda and spices.   Cover with foil and bake at gas mark 4/1800C for 45 minutes to an hour.   Stir the apples up in their own juices.   If they’re not completely cooked return to the oven for a few more minutes.

Baked apple

Core 1 baking apple and fill centre with a weightwatchers breakfast bar, eat with low fat custard! should be about 4 1/2 points 

SPINACH AND LEEK FRITTATA

SPINACH AND LEEK FRITTATA 

NO COUNT

5 spray low-fat cooking spray
250 g spinach, baby leaf
1 leek medium, about 200g, sliced thinly
6 medium eggs, free range, beaten
100 ml skimmed milk  
1 teaspoon salt, sea
1 teaspoon pepper, freshly ground black

Preheat the oven to 180°C, Gas 4. Spray a 20cm square or 21cm round non-stick cake tin with the cooking spray and line the base with non-stick baking parchment. Blanch the spinach in boiling water 2 minutes until wilted, then drain and squeeze dry (or cook in the microwave according to pack instructions). When cool, chop roughly.Blanch the leek in boiling water for 3 minutes, then drain and press dry also. Scatter both vegetables into the base of the cake tin.Beat the eggs with the   milk and seasoning then pour over the vegetables pressing them down with the back of a fork.   Bake for about 18-20 minutes until risen and golden brown.
Remove and cool for 10 minutes then turn out. Serve warm in wedges, or cool completely and cut into small squares.
For an extra point scatter top with grated parmesan before baking.

SAVOURY COUSCOUS CAKE

SAVOURY COUSCOUS CAKE 

NO COUNT

113g couscous
1 egg white
1 small tub natural yogurt
100 g extra light PHILLY cheese ( garlic & herb is good)
150ml boiling water
crushed garlic clove
small onion finely chopped
chopped green and red pepper
1 small courgette chopped
1 vegetable stock cube
salt & pepper
2 chopped spring onions

Pour the boiling water ( with added stock cube) over the couscous and leave it to sit until the water is completely absorbed.
Meanwhile mix all other ingredients well and the mix into the couscous.
Pour into a loaf tin that's been sprayed with fry light and bake at 180 degrees for 20 mins until firm to the touch.
Good hot or cold

MACARONI HOT POT

MACARONI HOT POT  

NO COUNT

(Serves 4)

Ingredients;
2 large onions sliced
2 garlic cloves crushed
1 red, 1 green and 1 yellow pepper deseeded and chopped
6 sticks celery chopped
113g (4oz) whole-wheat macaroni
227g (8oz) can chopped tomatoes
2 teaspoons dried mixed herbs
568ml (1 pint) vegetable stock
57g (2oz) split lentils rinsed
57g (2oz) canned chick peas drained
2 teaspoons light soy sauce
Freshly ground black pepper


Cook the onions, garlic, peppers and celery in 1 tablespoon water until they soften.

Add all the other ingredients and bring to the boil.   Cover the pan and simmer for approx 20 mins or until the vegetables and macaroni are cooked stirring occasionally

Chinese Mushroom Fragrant Rice

Chinese Mushroom Fragrant Rice 

No Count

Serves 1

Fry light, for spraying

1 small onion, finely chopped

1 garlic clove, crushed

85g/3oz Thai fragrant rice

426ml/ 3/4 pint of boiling chicken stock

made with bovril

28g/1oz dried porcini mushrooms, crumbled

85g/3oz chestnut mushrooms, sliced

85g/3oz oyster or shiitake mushrooms, sliced

1 tbsp soy sauce

Salt n pepper

1 spring onion, shredded

1. Spray a heavy frying pan with fry light and place over a med heat until hot. Add the onion and garlic and cook for 2-3 mins until soft and translucent. Add the rice and stir well.

2. Pour half  of the stock into the pan and then stir in the mushrooms. Bring to the boil, then turn down the heat and simmer gently, covered, for 5-6 mins. Add the remaining stock and continue cooking for 6-8 mins, until the rice is tender and all the stock is absorbed.

3. Stir in the soy sauce and season to taste with the salt and pepper. Cook for 1 more min and then serve garnished with shredded spring onion.

Spinach, Mushroom & Lemon Pilaf

Spinach, Mushroom & Lemon Pilaf

Core recipe

Ingredients

200g spinach, washed & roughly chopped
lemon, zested and juiced
2 garlic cloves, crushed
2 tsp Olive Oil
250g brown rice
150g chestnut mushrooms, sliced
2 onions, finely sliced
450ml made-up vegetable stock, made from fresh, cube or concentrate
1 cinnamon stick
4 whole cloves
4 bruised cardamom pods

Cook the onion and garlic in the oil in a large shallow pan until soft and golden. Add the mushrooms and cook until softened. Add the spices and cook for 2 minutes, then stir in the rice, lemon zest and stock. Cover. Cook on a gentle heat for about 15 minutes until the liquid has been absorbed. Stir through the spinach and lemon juice, cover for 2 minutes until wilted and serve.

(If following No Count omit oil and use Frylight and white rice can be used instead of brown)

Bengali Fish with a Mustard Rub

Bengali Fish with a Mustard Rub

Serves 8

No Count Recipe

Full Choice 1 pt per serving

2 tbsp wholegrain mustard

1 tsp turmeric powder

½ tsp chilli powder

8 fillets of cod or similar firm white fish.

Preheat oven to gas 5/190ºC

Mix the mustard with the turmeric and chilli powder and a little water to make a paste.

Smear the past over the fish fillets and place on a baking tray which has been sprayed with low fat cooking spray.

Bake for 10 mins.  Serve with rice or mash. (see masala mash recipe)

Note: Could use the paste to spread on chicken, in which case cook for 15 mins.

Cornish Crumble

Cornish Crumble

Serves 1

Full Choice 6½ pts

No Count 2pts

1 medium egg, hardboiled

1 small can pilchards in tomato sauce

1 tbsp white wine or cider vinegar

25g cucumber, peeled and diced

2 tomatoes, sliced

15g mature cheddar cheese, grated

15g fresh wholemeal breadcrumbs

¼ tsp dried basil

Heat oven to Gas 4/180ºC/350ºF.

Mash the pichards with the vinegar and place in an ovenproof dish.

Chop the egg and mix with the cucumber.  Place on top of fish.

Top with sliced tomatoes.  Mix cheese, basil and crumbs and top the tomatoes with it.

Bake for 20 mins and serve with veg of your choice.

Salmon & Spring Onion Burgers

Salmon & Spring Onion Burgers

Serves 4

Full Choice 3 pts per serving

No Count  ½ pt per serving

300g cooked salmon fillet

1 bunch spring onions, finely chopped

½ red chilli, finely chopped (or to taste)

2 tbsp fresh lemon juice

75g fresh white breadcrumbs

1 egg, lightly beaten

Gently flake the salmon into a bowl, leaving some quite large pieces.  Add spring onions, chilli, lemon juice, breadcrumbs and egg.  Season and gently mix together until thoroughly combined.

Shape into 4 burgers, cover and chill for 5-10 mins.

Spray a pan with frylight and cook the burgers for 4-5 mins each side until nice and golden.

Serve in a bun if you want (count the points)

Salmon Gnocchi bake

Salmon Gnocchi bake.

No Count Recipe

(Serves 4)

500g gnocchi
2 salmon fillets (or tin of salmon if on a budget), chopped into bite sized pieces
200g ELF philladelphia
1 small leek
2 tbsp tomato puree
grated zest of 1 lemon
2 tbsp parsley
1/2 tsp chilli flakes

Boil gnocchi for 2-3mins, drain and set aside (keep 250ml of water as stock)
Soften finely chopped leek in fry light
Stir in ELF, Tom puree, parsley, lemon, chilli flakes and stock till cheese melts
Add salmon to the mixture then stir in the gnocchi

Transfer to oven proof dish and cook 200 degrees for 20mins or until golden brown.

From the WW boards

Sticky Salmon

Sticky Salmon

Serves 4
6 Tbsp Soy Sauce
2 Tsp Ground Ginger
2 Tsp Clear Honey 1 point

Seasonings
4 Salmon Fillets

Mix marinade and add to salmon and leave for 10 mins. Bake for 10 mins covered in foil. Open foil and bake for further 5 mins.

Crab & Ginger Noodles

Crab & Ginger Noodles

Serves 2

5.5 points/serving

175g egg noodles

low fat cooking spray

1 garlic clove, sliced

200g bok choy, or spring greens, or spinach, rinsed, drained & sliced

120g can white crab meat, drained

2.5cm piece of fresh root ginger, peeled and grated coarsely

3 tbsp oyster sauce

0.5tsp dried chilli flakes

100g beansprouts

Cook noodles according to the packet instructions.

Meanwhile, heat a wok and spray with low fat cooking spray.  Fry garlic for 1 minute until turning golden, then add bok choy, crab, ginger, oyster sauce, chilli and beansprouts.

Stir fry together for a couple of minutes then serve with drained noodles.

Fish Curry

Fish Curry

Serves 4

6.5  points in total, 1½ pts per serving

Fry light
1 medium onion
1/2 medium red pepper
1 medium carrot
3 teaspoons curry powder
1 veg stock cube
1/2 pint water
1 teaspoon lemon juice
1 medium apple
1 heaped tablespoon sultanas
500g haddock
1 pinch salt
Black pepper
2 teaspoons parsley
 

Fry the onion, pepper, carrot and curry powder in fry light (or water) for 5 mins.
Gradually blend in stock cube, water and lemon juice. Cook for a few minutes.
Add apple, sultanas and haddock and season with salt and pepper. Cover and simmer for 20 - 25 mins

FISH CURRY

Serves 4

5 Syns per serving

700g skinned and boned fish - I use haddock - cut into 3cm chunks
1 tbsp. olive oil - 6 Syns
5 heaped tsp. mild curry powder
6 spring onions, finely chopped
3cm piece of ginger, grated
400ml Blue Dragon Light coconut milk - 14.5 Syns
250ml chicken stock or water
Half a cucumber, peeled, seeded and thickly sliced - optional
1 handful of fresh coriander, chopped

Heat a the oil in a pan over a low heat.
Add the curry powder and cook for 2 minutes, stirring.
Add the spring onions and ginger and cook for a further minute.
Pour in the coconut milk, stock or water and bring to the boil.
Add the fish and cucumber, if using, and continue to simmer gently for 3-4 minutes.
Add the chopped coriander and season with salt and black pepper.

Lovely served with boiled rice.

I have tried it without the oil, using Frylight instead, but it is too dry when stirring in the curry powder so you'll have to save the recipe for when you have Syns to spare.

Warm Broccoli and Walnut Salad with Grilled Salmon

Warm Broccoli and Walnut Salad with Grilled Salmon

Serves 4

Points plan 4 pts per serving

Core 1 pt per serving

400g broccoli, cut into florets

4 x 100g skinless salmon fillets

100g low fat natural yogurt

2 tsp horseradish cream

½ tsp honey

2 tbsp freshly chopped chives

25g walnut halves, toasted

Steam the broccoli for 8-10 mins until al dente.

Grill the salmon for 4-5 mins each side.

Mix yogurt with horseradish, honey and chives.

Add hot broccoli to the dressing. Break the salmon into large chunks and gently stir into the dressing.  Divide between 4 plates and sprinkle with the walnut halves.

VIETNAMESE PORK SALAD

VIETNAMESE PORK SALAD

Core recipe

FOR THE DRESSING
· juice of 2 limes
· 1 fresh red chilli, deseeded and finely chopped
· a handful of coriander stems or roots, chopped
· 1 tbsp each sesame oil, Thai fish sauce and light soy sauce
FOR THE SALAD
· 500g pork tenderloin, trimmed of fat
· vegetable oil, for brushing
· ¼ white cabbage, shredded
· 1 cucumber, cut into matchsticks
· 5 celery stalks, cut into matchsticks
· 3 spring onions, finely sliced
· 1 red chilli, seeded and finely chopped
· 2 trimmed stems of lemon grass, finely sliced
· zest of 1 lime
· a handful each of coriander and mint leaves, chopped 

The day before: make the dressing. Put the   lime juice in a pan with 1 tbsp water and bring to the boil . Add the chilli and coriander and stir well, then pulse in a blender until smooth. Tip into a bowl, then stir in the sesame oil, fish sauce, soy sauce   to make a dressing. Cover and chill until needed. Two hours before serving: heat a griddle pan. Preheat the oven to 200C/gas 6/fan 180C. Brush the pork with oil and griddle on all sides for a few minutes until seared. Transfer to a baking tray and put in the oven for about 10-12 minutes until cooked through. Cool, thinly slice against the grain of the meat. Tip into a bowl and pour over half the dressing. To serve: toss the remaining salad ingredients in a bowl with the remaining dressing. Pile on to a platter, top with the pork slices and spoon over any juices

Strictly sesame oil is not core, however on a one off basis I would count it as part of my daily oil allowance.  Alternatively use olive oil

Prawn and Quinoa Salad

Prawn and Quinoa Salad

Core recipe

Serves 4

If you've never tried quinoa before, it's time to expand your horizons. This grain-like food is rich in protein, becomes light and fluffy when cooked, and makes a wonderful substitute for rice in pilafs.

170 g quinoa, uncooked

480 ml water

1/4 teaspoon salt

125 g sugar snap peas, cut in 1 1/2-inch lengths, steamed

1 medium Pepper, red, cored, seeded and chopped

350 g peeled prawns, medium-size, cooked

3 tablespoon lemon juice, fresh

40 g Baxters Favourites Chicken Broth, (2 tbsp) fat-free

2 teaspoon fresh dill, minced

1/2 teaspoon salt, or more to taste

1/4 teaspoon pepper, or more to taste

Place quinoa in a fine mesh sieve and hold under cold, running water to rinse well; drain.

Bring 480ml water and 1/4 teaspoon of salt to the boil in a small saucepan; stir in quinoa and bring to a boil again. Reduce heat to low, cover and cook until tender, about 15 minutes. Uncover and remove pan from heat to cool.

Combine green beans, red pepper and prawns in a large salad bowl; stir in cooled quinoa.

Combine lemon juice, broth, dill, remaining 1/4 teaspoon of salt and black pepper; stir well. Pour mixture over salad and toss gently.

Capers can add a delightful tangy flavour to this salad. Skip the dill and add 2 tablespoons of capers to the recipe instead, if desired. Because capers are salty, taste the salad before adding the last 1/4 teaspoon of salt – you may not need it.

Aubergine salad

Aubergine salad

0 points & Core

1 aubergine
1 red onion
2 cloves of garlic
1/2 teaspoon of allspice
1/2 teaspoon of cumin seeds
pinch of dried chilli flakes
1 can chopped toms
chopped fresh coriander

Cut the aubergine into cube, spray with fry light and roast in the oven for about 20 minutes until browned and soft.
Fry the finely chopped onion in fry light with the garlic and add the rest of the ingredients finishing with the coriander. Slowly cook until it thickens.
Then keep in the fridge over night and Serve at room temp with a dollop of low fat yoghurt

Can be served with a pitta bread (2½ points for a medium one) and salad.

AUBERGINE SALAD

Serves 4

Points per recipe 4

Points per serving 1

1 aubergine

1 large fresh tomato, peeled and chopped

1 green pepper, finely sliced

1 large garlic clove, crushed

1 onion, chopped

salt & pepper

handful of chopped fresh parsley

juice of 1 lemon

1 tbsp olive oil

Wash the aubergine and prick all over with a fork.  Place into the oven on Gas 5 for about 20-25 mins until it is soft when tested with a fork. 

Hold the aubergine under cold running water to cool and then peel the skin, leaving the soft flesh.  Slice into a serving dish and add the tomatoes green pepper and garlic.

Place the onion into a dish, rub with a pinch of salt then wash and drain.  Add to the salad with the parsley.

Mix the lemon juice, olive oil and seasoning.  Drizzle over the salad and serve.

Oriental Chicken Salad

Oriental Chicken Salad

Serves 1

Full Choice 2 pts

No Count Recipe

¼ red pepper, cut into strips

50g water chestnuts, sliced

75g cooked chicken, no skin

75g beansprouts

½ tsp soy sauce

2 tbsp fat-free French dressing

Mix everything together and eat!

Cannellini Beans with Spinach, Feta & Orange

Cannellini Beans with Spinach, Feta & Orange

Serves 4

Full Choice 4 pts per serving

No Count 2 pts per serving

1 tbsp olive oil  (2½pts)

1 tbsp white wine or cider vinegar

2 medium oranges

1 small red onion, finely sliced

1 x 400g cannellini beans, rinsed

12 black or green olives (brine)

3 tbsp fresh chopped parsley

4 handfuls of baby spinach

75g feta cheese, crumbled

salt & pepper

Spoon the olive oil and vinegar into a large salad bowl.  Finely grate the zest from 1 orange and add it to the bowl.  use a serrated knife to peel and segment the oranges, removing all of the pith. Add to the salad bowl with the red onion.  Cover and marinate for about 15-20 mins.

Tip the cannellini beans and olives into the salad bowl. Add the parsley and spinach, then crumble in the feta.  Season to taste, toss and serve.