Warm Spinach & Bacon Salad

 Serves 2-3 so sin value depends on how many you share it with!

Fresh Spinach (I prefer baby leaves-S'burys)
1/2 lb bacon
1 tablesp olive oil
hard boiled egg/s
(chopped)

Fry bacon in oil. Be careful not to burn,but you want the crunchy bit on the bottom of the pan.
Once fried remove from pan and drain off all oil except for one tablesp - keep crunchy bacon bits at bottom of pan. To the hot pan add 2-3 tablesps Balsamic vinegar. Use this to deglaze pan and mix wih oil and "crunchy bits". While still hot toss into fresh spinach. Top with chopped bacon and hard boiled egg.
Absolutely delicious.

Yogurt Dip

(Ushdev, Letchworth)

Free Red and Green

VFF natural yogurt

Mint, chopped

Salt to taste

Green chillies, chopped

Method;

Mix well – ready to serve

Bean & Barley Casserole

Bean & Barley Casserole

Serves 4

Full Choice 3½ pts per serving

No Count Recipe

2 leeks, sliced

2 carrots, sliced

1 large parsnip, chopped

2 sticks celery, sliced

200g potato, chopped

2 cloves garlic, crushed

frylight

110g pearl barley (dry weight)

1.1 litre veg stock

1 tsp dried thyme

250g button mushrooms, halved if large

1 x 400g can kidney beans or butter beans

salt & pepper

Spray a largepan with frylight.  Add all of the veg and garlic(except mushrooms), cover and cook gently for 10 mins, shaking the pan from time to time.  Add the barley, stock, thyme, mushrooms and seasoning.  Cover and cook gently for 30 mins then uncover, add the beans and their liquid and simmer for another 30 mins.

Serve sprinkled with chopped parsley.

Butternut Squash & Kidney Bean Tagine

Butternut Squash & Kidney Bean Tagine

Serves 4

Full Choice 1 pt per serving

No Count: you need to count the points for the sultanas/raisins (1pt per 25g)

spray oil

450g butternut squash or pumpkin

1 red pepper, sliced

1 tsp ground ginger

1 tsp ground cumin

1 tsp ground cinnamon

1 dried red chilli or 1 tsp chilli flakes

salt & pepper

1 x 400g tin chopped tomatoes

1 x 400g tin red kidney beans, drained & rinsed

25g sultanas or raisins

300ml stock

Spray a non-stick pan with spray oil.  Cook the veg for 5-10 mins then add the remaining ingredients.  Bring to the boil, reduce heat and simmer for 20-25 mins until the veg are tender.

Use more veg if you wish...courgettes, aubergine......

Omit the raisins if you want but they do add a lovely sweetness.

Crispy Peking Mock-Duck

Crispy Peking Mock-Duck

Serves 2

Points per serving 6

1 can Mock-Duck (from Holland & Barratt or chinese supermarkets) (3½ pts)

10 chinese paper thin pancakes (5pts)

4 tbsp Hoi Sin or Plum Sauce (4pts)

finely shredded spring onions & cucumber

Drain the mock duck and cut into small pieces.  Place on a griddle, over a medium heat for 30-45 mins, turning halfway through.  This makes it really dry out & turn crispy.

Meanwhile, slice the onions & cucumber & place sauce in a dish.

Warm the pancakes for 10-20 seconds in the microwave.

Serve Chinese restaurant style, assembling the pancakes yourself at the table.

From the WW boards.

Lebanese-Style Lentil Cakes with Lemon and Herbs

Lebanese-Style Lentil Cakes with Lemon and Herbs

Servings | 4
Estimated POINTS® value per serving | 3 full choice

No Count recipe

250 g green & brown whole dried lentils
45 g Sainsbury's Ground Rice
1 medium onion(s) (chopped)
2 clove garlic
1 teaspoon ground cumin
1 teaspoon ground coriander
4 tablespoon fresh coriander
1 lemon(s)
1 teaspoon lemon juice
1 serving pepper

Cover the lentils with cold water and bring to the boil (do not add salt at this stage). Cook fast for 10 minutes and then turn the heat down, cover the pan and simmer for another 15/20 minutes or until the lentils are soft.

Drain the lentils in a colander, return to the pan, mix in the ground rice, cover and set aside for about 20 minutes to cool and absorb the remaining moisture.

Meanwhile, heat some frylight in a frying pan and add the chopped onion. Fry gently for 5-6 minutes until soft then add the crushed garlic, cumin and coriander.

Tip the onion mixture into the lentils and whizz with a hand blender until smooth.

Add the chopped herbs, season with the lemon juice, salt pepper and mix well.

Divide the mixture into 8 the roll each portion into a ball.

Flatten slightly to make a small burger. Lay on a baking tray and chill for AT LEAST 30 minutes, longer if you can

When ready to cook, fry in frylight 2 minutes on each side or until golden and warmed through.

Serve with lemon wedges and a salad

These are from the beyond baked beans cookbook.

Curried Lentil and Quorn Burgers

Curried Lentil and Quorn Burgers

Serves 4

Full Choice 1½ pts per serving

No Count Recipe

1 medium onion

small bunch fresh coriander

425g can green lentils, drained and rinsed

1 tbsp mild curry powder

salt & pepper

113g carrots, grated

113g quorn mince

Peel the onion and place in a food processor with the coriander, lentils, curry powder and seasoning.  Blend a few seconds until lightly textured.  Transfer to a bowl.

Add the carrot and Quorn mince to the bowl.

Divide the mixture into 4 equal portions and with wet hands, press each into a burger shape approx 2.5cm (1") thick.  Gently transfer to a plate lined with baking parchment and chill for 30 mins.

Grill the burgers for about 5 mins each side.  Alternatively cook in the oven approx 15 mins at Gas 5

Note: These have a crumbly texture.

Dolma Stuffed Vine Leaves

Dolma   Stuffed Vine Leaves    

No Count

1 x 8 oz pack vine leaves
4 oz long grain rice
1 bunch spring onions, finely chopped
1 tsp fennel, chopped
1 tsp fresh mint, finely chopped
Fry Light Olive
salt and pepper

1. Drain the vine leaves of the brine from the packet, boil for 5 minutes in unsalted water then rinse in cold water.
2. Cook the rice in 8floz water until tender.
3. Sauté the onions and fennel in Fry light for 3-4 minutes, stirring occasionally.
4. Add the rice and mint and season with salt and pepper.
When the mixture is cool use ltsp to fill each vine leaf.
5. Roll it up tightly, turning in the ends to make a parcel.
6. Place them in a pan and cover with water.
Lay a plate on top of the rolls so that they do not unroll during cooking.
7. Simmer for 1 hour and serve hot or cold with yoghurt.

Macaroni Cheese Stuffed Peppers

Macaroni Cheese Stuffed Peppers

Serves 4

Full Choice 3½ pts per serving

No Count 1 pt per serving (parmesan)

4 large red peppers, halved and de-seeded

salt & pepper

170g dry weight macaroni or other small pasta shapes

1 garlic clove, crushed

4 spring onions, chopped finely

170g quark

4 tbsp very low fat fromage frias

1 tsp mild chilli powder

2 level tbsp parmesan cheese, grated

2 tbsp finely chopped fresh chives

Preheat grill to medium.  Place the pepper halves on th grill pan and cook for 7-8 mins on each side until tender and lightly charred.

Meanwhile, cook the pasta as directed on the packet, drain and return to the pan.

Mix the qurk and fromage frias with the spring onions, garlic and chilli powder.  Mix into the drained macaroni in the pan and season well.

Pile into the pepper halves, making sure they are properly and well filled.

Return to the grill and sprinlkle with parmesan.  Grill for 3-4 mins and serve sprinkled with chives.

Mung Bean Pie

Mung Bean Pie 

No Count

Servings | 4
Estimated POINTS® value per serving | 3.5

2 sprays low fat cooking spray
1 onion, finely chopped
2 carrots finely chopped
3 sticks celery, diced
8 oz mung beans cooked
2 tsp cayenne pepper
1tsp chopped fresh marjoram
1 tsp dried sage
1tbsp tom puree
1tsp yeast extract
1/2pt veg stock
salt and pepper
2lb potatoes, peeled and diced

60ml skimmed milk

Heat oil in large pan and fry onion, carrots and celery for 5 mins.

Add the cooked mung beans, cayenne pepper, marjoram, sage, tomato puree, yeast extract and stock. Cover and simmer for 10-15 mins. Adjust seasoning.

Meanwhile boil pots until cooked, drain and mash with milk.

Put the bean mixture into base of large casserole dish and top with potato.

Place in moderate over for 20 mins. If neccessary finish under grill till potato crisp and golden.

Butternut & Chilli Risotto

Butternut & Chilli Risotto 

No Count

Serves 4

1 red onion, finely chopped

2 garlic cloves, crushed

2-3 red chillis, deseeded & sliced

300g risotto rice

400g butternut squash, peeled and cut into 1½ cm cubes

1.2 litres boiling veg stock

salt & pepper

chopped fresh parsley

Spray a non-stick pan with frylight and saute the onion, garlic and chilli gently for 3-4 mins. Add the rice and stir for 1-2 mins.  Mix in the squash and cook for 2-3 mins stirring often.  Add enough boiling stock to just cover the rice mixture.  Stir and cook gently until most of the stock is absorbed before adding another ladleful of stock.  Continue like this until all the stock is used up and the rice is creamy and al dente (cooked but still firm to the bite) Remove from the heat, season and fold in the parsley.

Serve immediately.  Top with parmesan cheese if you like but remember to count the points....1½ pts per tbsp

Couscous with Grilled Mixed Vegetables No Count

For two servings soak 125g/4oz couscous in just enough boiling hot water to cover. Grill 2 seeded and halved red peppers under a hot grill until the skin is blackened. Seal in a plastic bag for a few minutes, then peel off the skin and cut the flesh into slices. Next char grill slices of courgette and aubergine and trimmed asparagus spears. Fluff up the prepared couscous, adding fresh lemon juice and salt and pepper to taste. Fork in the grilled vegetable slices. Sprinkle the salad with lots of fresh parsley or coriander. Serve with natural yogurt, if liked.

Sweet & Sour Mixed Vegetables

Sweet & Sour Mixed Vegetables

Serves 2

3 pts per serving

Free on no count

1 Tin weight watchers tomato soup
4 rings unsweetened pineapple
1 tblespoon sweetner
1 onion
1 clove garlic
fry lite spray
handful mushrooms
mixed veg as much as liked, cooked until just tender
salt and pepper
dash of soy sauce
pineapple juice out of tin
mixed sliced peppers
boiled rice to serve

Spray frylite in frying pan
Add garlic,onion,mushrooms and peppers
Cook vegetables until soft

When onion etc are browned add tomato soup, sweetener, soy sauce and plenty of salt and pepper
Add a good splash of pineapple juice to taste
Add drained mixed veg
If needed slightly thicken with a little cornflour (pts on no count)
Serve with boiled rice or noodles

Liz’s Spinach and Cheese Cannelloni

Liz’s Spinach and Cheese Cannelloni 

no count

This recipe appeared in the April 05 issue of Good Food Magazine as Jamie Oliver’s Awesome Spinach and Ricotta Cannelloni.   Unfortunately the original recipe had a massive 27 points per serving!   Here is my version of it, a much lighter one.

Full Choice 5 ½ points per serving
No Count 1 point per serving
Vegetarian

Serves 4

2 cloves of garlic, peeled and finely sliced
A large handful of fresh oregano, roughly chopped
¼ of a nutmeg, grated
8 large handfuls of spinach, thoroughly washed
A handful of fresh basil, stalks chopped, leaves ripped
2 x 400g tins of chopped tomatoes
Sea salt and freshly ground black pepper
400g low-fat plain cottage cheese
200g Quark
2 tablespoons freshly grated Parmesan
16 cannelloni tubes


For the white sauce

3 tubs of elf cheese
1 egg
3 tablespoons freshly grated Parmesan


Heat the oven to 180°C/fan160°C/gas 4.   Then find a metal baking tray or ovenproof dish that will fit the cannelloni in one layer so that it is nice and snug.  
Take the metal tray (or a saucepan) and spray with Fry-Lite, add one of the sliced garlic cloves, a handful of oregano and the grated nutmeg.   By the time the pan is hot the garlic should be soft.   Put as much spinach as will fit into the pan.   Keep turning it over; it will wilt quickly so you will be able to keep adding more spinach until it is all in.   After 5 minutes, put the spinach into a large bowl and leave to cool.   Place the pan back on the heat, spray with Fry-Lite and add the other clove of sliced garlic, the basil stalks and the tomatoes, then fill one of the empty tomato tins with cold water and add this too.   Bring to the boil then turn the heat down, add a pinch of salt and pepper and simmer for about 10 minutes, until you get a loose tomato sauce consistency.   Then take the pan off the heat and add the basil leaves.

By now the spinach will have cooled down, so squeeze any excess liquid out of it and pour this back into the bowl.   Finely chop the spinach and put it back into the bowl.   Mix it with the liquid, add the cottage cheese, quark and 2 tablespoons of Parmesan, then use a piping bag to squeeze the mixture into the cannelloni.   You can make your own piping bag by getting a sandwich bag and putting the spinach mix into the corner of it.   Then twist the bag up and cut the corner off.   Carefully squeeze the filling into the cannelloni tube so each one is filled right up.  

Lay the cannelloni over the tomato sauce in the tray (or you can pour the tomato sauce into an ovenproof dish) and lay the cannelloni on top.
To make the white sauce; beat the egg, beat in the elf cheese and 1 tablespoon of the Parmesan.   Add a little milk until it will spoon over the cannelloni.   Sprinkle with the remaining Parmesan and bake for about 25 to 30 minutes until golden and bubbling.

SPINACH & CHEESE CANNELLONI

SPINACH & CHEESE CANNELLONI

NO COUNT

300 g spinach, frozen, thawed or 1 large bag fresh spinach, washed and cooked
150 g garlic and herb extra light philly type cheese
salt & pepper, season to taste
1 spray low-fat cooking spray
8 cannelloni tubes or
8 sheet lasagne sheet, soaked in boiling water for 10 mins until soft
1 medium onion(s), finely chopped
2 clove garlic, crushed
1 carrot, grated
½ green pepper, chopped
3 large mushrooms, chopped
400 g canned chopped tomatoes
1 tablespoon tomato puree
20 g basil roughly torn
1 teaspoon dried mixed herbs
1 vegetable stock cube
100 mls passatta

Preheat oven to Gas Mark 4/350ºF/180ºC.
In a medium bowl, combine spinach, cheese and seasoning.
Spray a 23cm ( 9 inch ) square baking dish with non-stick cooking spray. Stuff the cannelloni with the spinach and cheese mixture or lay the lasagne sheets one by one on a board and place the spinach mixture on one end ; roll up, then place, seam-side down, in the baking dish.
In a medium non-stick saucepan. Sauté onion and garlic until softened, about 3 minutes, add other vegs and cook for further 5 minutes. Stir in tomatoes, pureed tomato, herbs, stock cube, passata and seasoning. Cook, uncovered, stirring as needed, until thickened, about 15 minutes, then add the basil; Pour over cannelloni.
Bake until   bubbling, about 20 minutes.

SPICY MEXICAN RICE

SPICY MEXICAN RICE

no count

Source: The Low-Fat Way to Cook

2/3 cup long-grain brown rice, uncooked
1/2 cup chopped onion
1/3 cup chopped green pepper
1 cup tomato
1/2 tsp chili powder
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp ground red pepper
1 1/2 cups beef stock

Coat pan with cooking spray; place over medium-high heat until hot. Add rice, onion, and green pepper; saute until rice is lightly browned and vegetables are crisp-tender. Stir in tomato and remaining ingredients. Bring to a boil; cover, reduce heat, and simmer 20-25 minutes or until rice is tender and liquid is absorbed

Courgette Muffins

Courgette Muffins

For No Count these are 4 pts for the whole recipe.

Make with spray oil and they are just 1½ pts for the whole recipe

  

2 large courgettes
1 Spanish onion
Ground black pepper
A few springs of rosemary and thyme (fresh or dried)
4 eggs
1 tbsp green pesto  (1½ pts)
2-3 tbsp quark
1 tbsp olive oil (2½ pts)

1. Slice the courgettes into 4mm circles and finely slice the onion into circles.

2. Put into a baking tray and pour over the olive oil and season with ground black pepper, rosemary and thyme. Put in the oven at 180°C for 30 minutes or until the onion and courgettes have browned nicely.

3. While the courgette and onion is cooking, beat the eggs with the tbsp of pesto and add the quark. Season to taste.

4. Once the courgettes and onion are cooked, add to the egg mixture and ladle into a greased muffin tin and cook for 12-15 minutes at 180°C.

5. For an extra special treat, you can dry fry some pine nuts (28g is 3 points) and sprinkle over the muffins half way through cooking.

GINGERED VEGETABLE FILO PARCELS

GINGERED VEGETABLE FILO PARCELS

Serves 4

Full Choice 2 pts each  (7½pts total)

No Count 1½ pts each  (6pts total)

1 large carrot, coarsely grated or cut into shreds

170g celeriac, coarsely grated or cut into shreds

1" (2.5cm) piece fresh ginger, finely grated

2 spring onions, finely chopped

1 tsp sesame oil  (1pt)

2 tsp dark soy sauce

2 large sheets filo pastry  (Jusrol 2pts a sheet)

1 egg, beaten

2 tsp sesame seeds  (1pt)

Preheat oven to 200ºC/400ºF/Gas 6.

Mix the carrot, celeriac, ginger and spring onions together.  Add the soy sauce and sesame oil, mix well.

Cut each sheet of pastry into 4 squares.

Brush 4 pieces of pastry with egg and lay another piece on top at an different angle to form a cross shape.  brush with more egg.

Divide the veg between the pastry sheets and bring up the pastry edges, scrunching them up at the top to form a purse shape.

Transfer to a baking sheet lined with baking parchment, brush with more egg, sprinkle with sesame seeds and bake for 15-20 mins until golden and cooked through.  Best served hot.

SPINACH ROULADE WITH RED PEPPER SAUCE

SPINACH ROULADE WITH RED PEPPER SAUCE

No Count

Adapted from Slimming World Food Optimising

Serves 4-6

450g chopped frozen spinach, thawed

4 large eggs, separated

½ tsp ground nutmeg

salt & pepper

170g roasted red pepper in brine, drained

284ml passata

227g quark skimmed milk soft cheese

4 tbsp very low fat fromage frais

2 tbsp chopped fresh cives

Preheat oven to 220ºC/425ºF/Gas 7.  Line a 13" x 9" (32 x 23cm)swiss roll tin with baking parchment.

Drain the spinach well by pressing against a sieve to remove excess water and then pat dry with kitchen paper.  Transfer to a bowl and mix with the egg yolks, nutmeg and seasoning.

In another bowl, whisk the egg whites until very frothy but not too stiff and fold into the spinach mixture.  Spread into the prepared tin and smooth the top.  Bake 12-15 min until firm and golden.

Meanwhile, blend the pepper and passata together until smooth, season and set aside.

Beat the quark cheese to soften and mix in the fromage frais, seasoning and chives.

Turn the spinach base on to a clean sheet of baking parchment and peel away the lining paper carefully.  Spread the cheese ixture over to cover completely.

Holding the end of the paper, carefully roll up the spinach base like a swiss roll.  Press gently to seal the edge.

Transfer the pepper and tomato mixture to a small pan ans heat through.  Slice the roulade thinly and serve with the sauce.

You could mix 2 tbsp grated parmesan into the filling mixture.  This would cost 3 pts for the whole recipe.

Pasta alla Vodka

Pasta alla Vodka

POINTS® value | 3.5
Servings | 4

Put this creamy classic back on your dinner menu by cutting fat while upping flavour. Bon Appétit!

5 spray low-fat cooking spray
2 clove garlic, minced
1/2 teaspoon tarragon, dried
400 g canned tomatoes, chopped
225 g tomato puree
60 ml vodka
1 level tablespoon cornflour
120 ml skimmed milk
30 g basil, fresh, chopped
225 g dried pasta, any type, preferably fusilli, cooked and kept hot

Spray low fat cooking spray in a large frying pan over medium-high heat. Add garlic and sauté 1 minute. Add tarragon and stir to coat. Add chopped tomatoes, tomato puree and vodka; simmer 10 minutes.

Dissolve cornflour in milk and whisk until blended. Add mixture to frying pan and simmer 1 minute, until sauce thickens. Remove from heat and stir in basil.

Transfer pasta to four individual shallow bowls. Pour vodka sauce over top and serve hot.

I adapted a Campbells Soup Recipe and thought you might like it. Have to say it was rather yummy.

Spicy Chickpea Stew

Spicy Chickpea Stew

POINTS® value per serving | 3 full choice  ½ pt no count
Servings | 4

Adapted from Madhur Jaffrey's Invitation to Indian Cooking

240 g tinned Chickpeas
1 large can canned tomatoes
1 medium onion(s)
1 tablespoon sunflower oil  USE spray oil for no count
1 clove garlic
1 tablespoon tomato puree
1/4 teaspoon cumin seeds
1 teaspoon garam masala
1 teaspoon ground coriander
2 tablespoon fresh coriander
1/4 teaspoon cayenne pepper
1 tablespoon lemon juice

Heat the oil in a heavy bottomed sauce pan over a medium-high flame. When hot, put in the whole cumin seeds. As soon as they begin to darken (after a few seconds) add the onion (peeled and sliced). Stir and fry for 7 – 8 minutes or until onion begins to turn golden brown.

Turn heat to low and add the garam massala, ground coriander and garlic (peeled and minced) and fry stirring for 2 – 3 minutes. Add the tomato puree and stir again.

Drain the chickpeas and add them to the pan with the cayenne (or paprika for milder taste) and lemon juice. If you want a ‘sloppier’ stew, add a tin of tomatoes (chopped). Cover and cook for about 30 minutes over a low heat, stirring gently from time to time.

Serve with lots of chopped fresh coriander.

Onion Bloom

Onion Bloom

No Count recipe

1 large onion

10g cornflakes, crushed

pinch paprika

salt & pepper

1 egg white

Preheat the oven to 350ºF/180ºC/Gas 4.  Spray an ovenproof dish with frylite.  Trim the root end of the onion so the it stands upright.  Slice off about ½" from the top and remove the peel.

With a sharp knife, cut triangle slices to the centre of the onion, slicing from the top down and stopping ½" from the bottom.  Work your way around to make several "petals". Spray with oil and place in a microwave safe bowl.  Cover and microwave on high for 3-4 minutes until the onion is slightly tender and the petals have begun to separate. 

In a small bowl, mix the crumbs, salt, and pepper.

Whip egg white until foamy, dip the onion into the egg white and then sprinkle evenly with the crumbs.  Bake until lightly browned and crisp, about 10-12 mins.

Could use polenta (dry) instead of cornflakes

Free on NC 

HOT BUTTER BEANS

HOT BUTTER BEANS  

No Count
Source - The meatless Gourmet

1  finely chopped onion
1 finely chopped green  pepper
2 cloves garlic, finely chopped
1 x 400g can butter beans, rinsed, drained
1 x 400g can diced tomatoes, undrained
3 tbsp Splenda
2 tsp chili powder
1/16 tsp ground allspice
1/16 tsp ground cloves
Salt to taste

Spray oil a large nonstick pan. Add onion,  pepper, and garlic. Cook, stirring frequently, 5 minutes or until onion is lightly browned.

Add remaining ingredients and when mixture boils, reduce heat to medium-low, cover, and simmer 15 minutes. Stir occasionally while cooking.

Serve over brown rice.

Nori sushi rolls with dipping sauce

Nori sushi rolls with dipping sauce

Core recipe

Makes 20 pieces

  2 small ripe avocados, halved, stoned, peeled and roughly chopped

  2 spring onions

  ½ garlic clove, peeled

  ¼ tsp ground coriander

  freshly squeezed juice of 1 lime or half a lemon

  1 pack nori sheets (5 sheets in each pack)

  2-3 tbsp chopped fresh dill or parsley

dipping sauce

  1 tbsp wheat-free tamari soy sauce

  1 tbsp water

  ½ clove garlic, peeled and sliced (optional)

  spring onion, sliced, to garnish

  red pepper, finely diced, to garnish fillings

Prepare a selection of different fillings in separate bowls, eg peeled and finely grated carrots, alfalfa or mung beansprouts, finely shredded savoy cabbage or Chinese leaf, thin sticks of cucumber and cooked brown rice. About 1 cup of each.

Method

Place the avocado, onions, garlic, coriander and lemon or lime juice in a food processor or liquidiser and blend until smooth (you can also use a stick blender for this job).

Place a sheet of nori, shiny side down on a board. Spread with roughly a fifth of the avocado mixture, leaving a large gap at the top. Place narrow rows of raw vegetable filling, starting from the bottom of the nori, across just over half the sheet. Sprinkle with the dill.

Roll up the nori from the bottom, squeezing tightly to hold the filling. When rolled it should be firm and strong. Trim ends then cut into 4-5 rolls with a very sharp knife and put on a serving plate. Repeat the method using the remaining 4 sheets of nori, avocado paste and fillings.

Mix all the ingredients for the dipping sauce in a small bowl and serve with the sushi.

Tip
If you don't have a liquidiser or food processor, you can chop the onions and garlic finely, add to the other ingredients and mash really well with a potato masher. Or simply use well-mashed plain avocado for the filling paste.

Roast loin of pork with winter vegetables

Roast loin of pork with winter vegetables

POINTS® Value: 7 Servings:  4

You can't beat a roast dinner in the winter months...

	2 lb pork tenderloin, lean
	2 portion parsnip(s), sliced lengthways
	2 medium carrot(s), thickly sliced
	1 small swede, cut into chunks
	2 tablespoon olive oil
	1 sprig fresh rosemary
	1 pinch salt, and freshly ground pepper
	300 g broccoli, broken into florets
	4 small portion potato(es)
	4 teaspoon gravy powder
	4 clove garlic, cut into slivers

·        Preheat the oven to Gas Mark 6/200°C/400°F. Put the pork into a roasting pan, cover loosely with foil and roast for 1 hour.

·        Put the parsnips, carrots and swede into another large roasting pan or baking dish. Add the olive oil, garlic and rosemary. Season with salt and pepper and toss together. Place in the oven on a shelf above the meat, after it has cooked for 1 hour. Remove the foil from the pork.

·        Cook the pork for a further 45 minutes, then remove from the oven and cover with foil. Let it rest for 15 minutes whilst the vegetables finish roasting. At the same time, put the broccoli on to cook in lightly salted boiling water for 10 minutes.

·        Make the gravy according to pack instructions.

·        Carve the pork, allowing 100 g (3 1/2 oz) per portion. Serve with the roasted vegetables, broccoli and gravy.

Mango-Roasted Pork with Oriental Vegetables

Mango-Roasted Pork with Oriental Vegetables

POINTS® Value: 4 Servings:  4

This makes a change from a traditional Sunday roast, served with roasted oriental vegetables on a bed of mango.

	225 g carrot(s), (8oz)
	225 g mooli, (8oz) white radish
	225 g spinach, preferably use pak choi, quartered
	175 g broccoli, (6oz) florets
	125 g baby sweetcorn, halved lenghtways
	300 g Mango(s), without stone, ripe, peeled and cut into 2.5cm (1 inch) pieces
	2 portion fresh red chilli(s), de-seeded and chopped
	1 juice from 1/2 lime(s), and grated zest from 2 limes
	4 tablespoon rice wine vinegar, or sherry vinegar
	1 tablespoon caster sugar
	150 ml sherry, dry
	2 tablespoon fresh coriander, chopped
	1 tablespoon soy sauce, light
	450 g pork tenderloin, fillet

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

·        Cut the carrot and mooli lengthways into 8 cm (3-inch), narrow strips. Bring a large saucepan of lightly salted water to the boil and add the carrot, mooli, pak choi, broccoli and sweetcorn. Cook for 4-5 minutes. Drain and refresh under cold water. Drain until required.

·        In a bowl, mix together the mango, chillies, lime zest and juice, rice vinegar, sugar, sherry, coriander and soy sauce.

·        Place the mango and the chilli mixture in a small roasting tin. Lay the pork fillet on top. Roast for 30 minutes, turning half-way through cooking. Remove from the oven, mix in the vegetables and coat them well with the juices. Cook for a further 10-15 minutes.

·        Slice the pork fillet and arrange on a bed of assorted vegetables. Serve immediately, with plain rice.

Tomato & Honey Chicken

Tomato & Honey Chicken

Servings | 4
Estimated POINTS® value per serving | 4

For No Count: ½ pt for the whole recipe

4 medium Chicken Breasts
1 medium onion
300gms mushrooms
500gms Passatta
3 cloves of garlic
salt & pepper to taste
1 tablespoon dark soya sauce
2 heaped teaspoons honey
1 tablespoon fresh coriander

brown chicken breasts in pan with 4 sprays of light spray oil
soften onions with chicken
add rest of ingredients
bring to the boil
either-
cover pan with lid and simmer gently until chicken is thoroughly cooked
or
preheat oven
transfer to oven proof dish with lid and cook at gas mark 5 (or in a medium heat oven)for approx. 30 minutes or until the chicken is cooked all the way through.

Deliciously exotic!
Serve with lots of no point vegetables or salad.
Add chilli to spice it up if you wish....

Savoury Mash Bake

Savoury Mash Bake

Servings | 2
Estimated POINTS® value per serving | 5.5

2 medium jacket potatoes
3 smoked turkey rashers
half a green cabbage
4 spring onions
1/6 pack of Asda lite Garlic and Herb Cream Cheese
1 egg
1 tablespoon parmesan
2 pts worth of mature cheddar
teaspoon low fat spread
pinch Garlic powder

Peel and chop potatoes into cubes and boil until softened
Meanwhile melt spread and add chopped spring onions and finely shredded cabbage. Cook until softened, and the cabbage has reduced in size
Add chopped rashers and cook until they have changed colour.
Drain and mash cooked potatoes, adding garlic powder (or fresh), cream cheese, egg, and cheeses. Salt and pepper to taste (although it probably won't need much salt).
Combine with veg and rashers mix and spoon into an ovenproof dish. Cook at gas 5 for 25 minutes until nicely browned and heated through

This can be prepared in advance and reheated the next day for quickness.

leave in the cheese although it adds points as it makes it lovely and tangy.

No Peek Oriental Foil-Wrapped Chicken

No Peek Oriental Foil-Wrapped Chicken

Serves 4

For no count you need to count the Hoisin sauce.  I think this is ½pt per tbsp, so the whole recipe is 1½ pts

10oz frozen baby carrots, defrosted

4 skinless boneless chicken breasts

1 small can whole mushrooms,drained

1 small red pepper, cut into strips

3 tbsp Hoisin sauce (1½pts?)

2 cloves garlic, crushed

1 tsp grated ginger root

pinch paprika

spring onions, sliced

Heat oven to 425ºC 225ºF Gas 7

If the carrots are large, part cook them first for about 5 mins in boiling water then drain.

Take 4 x 18"x12" pieces foil.  On each piece place carrots, mushrooms and peppers.  Top with chicken breast.  Mix the hoisin, garlic, ginger and paprika and drizzle over the chicken & veg. 

Seal the foil parcels and place on a baking tray.  Bake for 30 mins until the chicken is tender.

Open foil packets very carefully.  Sprinkle with spring onion and serve.

Good with rice.

Chicken & Vegetables a la King

Chicken & Vegetables a la King 

No Count

Serves 4

3 boneless, skinless chicken breasts, cut into 1"pieces

1 lb frozen mixed veg, thawed & drained

1 x 10 oz can 98% fat free chicken soup eg Campbells

250 ml skimmed milk

1 crumbled chicken oxo

Spray a large non-stick pan with frylight spray.  Heat until hot.  Add the chicken and cook for 3 mins, stirring.

Add the rest of the ingredients, bring to a boil, reduce the heat, cover and simmer for 10-15  mins or until the veg are tender and the chicken is cooked.  Season to taste and serve.

West African Chicken Yassa

West African Chicken Yassa

A popular Senegalese dish, lemon-and-chilli-marinated chicken grilled and topped with caramelised onions and a sharp lemon sauce

Serves 4

4 chicken breast fillets, skin on
2 garlic clove, finely chopped
1 mild chilli, chopped
a little vegetable oil (1tsp or use frylight to make it completely no count)
2 large sweet onions, such as Spanish or Vidalia
½ tsp chopped thyme
3 Lemons
350ml chicken stock
salt and fresh ground black pepper

1. Place the chicken in a bowl and squeeze in the juice of 1½ lemons. Add the garlic and chilli. Mix to coat the chicken well and leave to marinate in the refrigerator for at least 1 hour.

2. Preheat a hot barbecue, grill, griddle or dry frying pan. Remove the chicken from the marinade and brush it with oil. Place the chicken, skin-side towards the heat, on the barbecue, under the grill, on the griddle or in the pan, and cook for about 4-5 minutes on each side, until well coloured and cooked through, but be careful not to let it dry out.

3. While the chicken cooks, cut the onions into medium-thin slices. Heat a few drops of oil in a deep frying pan and fry the onions with the thyme for about 5-8 minutes until nice and brown, allowing their sweetness to come out. Remove the onions from the pan and set aside on a warm plate.

4. Pour the juice of 1 lemon and the chicken stock into the pan, bring to the boil and season with salt and pepper to taste. Allow it to reduce slightly, stirring and scraping the bottom of the pan to get up all the taste.

5. Arrange the chicken on a plate, top with the onions and pour the lemon sauce over it. Garnish with the remaining lemon half and serve with Roasted Sweet Plantains and Sautéed Spring Greens with Okra.

Cooks Notes:
If you prefer your food not too hot, you can deseed the chilli. Serve the yassa with couscous, roasted sweet plantain or rice.

Bacon-wrapped Chicken Breasts on Roasted Squash and Shallots with Roasted Vine Tomatoes

Bacon-wrapped Chicken Breasts on Roasted Squash and Shallots with Roasted Vine Tomatoes

No Count

Serves 4

1 portion butternut squash, medium, deseeded and cut into chunks
12 portion shallots, peeled and halved
5 spray low-fat cooking spray
1 teaspoon cumin seeds, (optional)
1 pinch salt
1/8 teaspoon pepper, freshly ground black pepper
4 medium chicken breast, uncooked, skinless
8 large leaf basil, or sage leaves
4 medium rasher lean back bacon
4 portion cherry tomatoes, on the vine
4 large leaf basil, or sage leaves, to garnish

1. Preheat the oven to Gas Mark 6 / 200°C / fan oven 180°C.
2. Put the butternut squash into a roasting pan with the shallots. Spray with low fat cooking spray and sprinkle with cumin seeds, if using. Season. Roast for 15 minutes.
3. Place 2 sage or basil leaves on top of each chicken breast, then wrap a bacon rasher around each one, securing them with cocktail sticks.
4. Remove the roasting tin from the oven and turn the vegetables over. Arrange the chicken breasts on top. Return to the oven and roast for a further 25-30 minutes, adding the vine tomatoes 5 minutes before the end of cooking time. Check that the chicken is cooked, by using a sharp knife to pierce the thickest part - the juices run clear. If there are traces of pink, cook for a little longer.
5. Serve, garnished with a few more sage or basil leaves.
6. Try using 2 medium red or white onions, thickly sliced, instead of the shallots.

Silken Chicken

Silken Chicken

Servings | 2
Estimated POINTS® value per serving | 4

No Count Recipe

2 chicken breasts
1 teaspoon chilli powder
2 teaspoons of curry powder
1 tablespoon of ginger
A small tin of tomatoes
3 tablespoons of fat free natural greek yogurt
1 red onion, peeled and finely chopped
2 teaspoons garlic
1 tablespoon ground coriander
Half a teaspoon ground turmeric
Half a teaspoon pepper
2 teaspoons of paprika
10 fl oz chicken stock
1/4 teaspoon of garam masala
3-4 tablespoons of chopped coriander leaves

Cook the chicken at 180o for 30-40 minutes or until golden brown.
In a non-stick saucepan cook the onions in boiling water, add the garlic and ginger and cook for 2 minutes.
Add the coriander, turmeric, pepper,curry powder, paprika and chilli powder (add according to taste) Stir in for 1 minute.
Add a tablespoon of the yogurt and stir in until it is absorbed. Then add the remaining yogurt a tablespoon at a time. Add the tomatoes and stock, then leave it to simmer. Cover, reduce the heat and simmer gently for 15-20 minutes. The sauce should thicken.
Remove the chicken from the oven and cut into bite size pieces and stir into the sauce.
Then add the garam masala and corriander leaves.

Serve with rice, or vegetables.

Citrus Chicken with Plums

Citrus Chicken with Plums  

No Count

Serves 4

200g couscous

300ml veg stock

juice of 2 lemons

300g cooked chicken, shredded

150g cherry tomatoes, quartred

4 plums, halved, stoned & sliced

1 small red onion, thinly sliced

fresh parsley chopped

fresh coriander chopped

fresh mint chopped

Put couscous into a dish, pour over the stock, cover and set aside for 10 mins.  Add the lemon juice and fluff the grains up with a fork.  Gently stir through the rest of the ingredients and serve.

Nice hot or cold.   Add a finely chopped chilli for a bit more spice.