Chick Pea Pastry

Chick Pea Pastry   

No Count

1 can of Chick Peas

1 egg

pinch of salt

Canderel if using pastry for a sweet dish (Optional)

Blitz all ingredients in a blender or food processor.



This makes a wet mixture that cannot be rolled out, but is easily spread into a flan or pie dish sprayed with Frylight or lined with Baking Parchment. Once you have added a filling of your choice, carefully spread remaining mixture over the top, taking care to seal the edges. Bake at 200C for about 20 minutes, until firm and golden. You might need to bake it for longer depending on your choice of filling.

The quantity given was sufficient for a covered pie in a 5-6" dish. You can easily double the ingredients for a larger family sized pie

Valentines rose pavlova

Valentines rose pavlova

From the kitchen of SHIRALEECOOKE

Servings | 4
Estimated POINTS® value per serving | 3

3 egg whites
4 tbs castor sugar
1 tsp sifted corn flour
1 tsp white wine vinegar
300g strawberries
4 tbl elmlea light double cream
4 tbsp rose water


Keep 1 tsp rose water and add the rest to the washed quartered strawberries,leave to soak.

Whisk egg whites till soft peaks..add sugar in stages whisking for 5 minutes.

Once firm peaks fold in corn flour and white wine vinegar

Place on parchment paper and bake for around 45 mins-1 hr

Whisk cream adding the rose water

Spread on top of the cooled pavlova and arrange strawberries.
A few rose petals can be sprinkled on for decoration!

Shimmies (Indian beef burgers)

Shimmies (Indian beef burgers)

From the kitchen of KARANO

Servings | 5
Estimated POINTS® value per serving | 7

2 lb mince beef
2 onions
2 cloves of garlic
fresh coriander
curry powder
flour for making burger shapes
garam masala
cumin
1 tbsp mango chutney
2 red or green chillies
salt & ground black pepper

Place onions, chillies, garlic, curry powder, cumin, garam masala, mango chutney & seasoning in blender. Add to minced beef and mix well. Make into small burger shapes approx 2 inches diameter. Use a little flour to stop sticking. Dry fry in a large frying pan. Serve either hot or cold with salad & bio yogurt with mint sauce (yogurt extra points)


These are great hot or cold. Ideal for picnics or packed lunches. Serve with small cube chopped mix of cucumber, tomato & red onion. Try these with raita or make your own with bio yogurt and mint sauce for a healthy alternative.

Sea Bream wrapped in Parma Ham with Roast New Potatoes

Sea Bream wrapped in Parma Ham with Roast New Potatoes

Serves 1

Points per serving 5

1 fillet of sea bream
1 slice of parma ham
100g of new potatoes
half a lemon
teaspoon of flora light
rosemary
sea salt
low cal spray
salt and pepper
low cal mayonnaise
1 clove of garlic

Boil the potatoes till nearly done, then add to a roasting tin, thoroughly cover with spray oil, sprinkle alot of sea salt over them and add rosemary, put in the oven for half an hour.
For the fish, squeeze lemon jouice over it and season, add knob of butter and wrap the ham around it, place in a foil parcel and when ready add to the oven for 15 mins.
For the mayo, stir in pureed garlic and some lemon juice, serve altogether with a green salad

Can use any white fish.

Potato and Tuna Bake

Potato and Tuna Bake

Serves 2

6 pts per serving

1 Medium Potato
1 Large Leek
2 Tbsp Sweetcorn
2 Smal cans of Tuna Drained
1/2 pt skim milk
2 eggs hardboiled
1 tsp french mustard
50g grated cheddar
Salt and Pepper
1 tbsp Cornflour
1/4 tsp olive oil (optional)

* Peel the potato and cut into medium slices. Par boil in slightly salted water, drain and set aside.
* Clean and slice the leek, blanch in boiling water, drain and place in a bowl.
* Add to the bowl the tuna, sweetcorn and chopped eggs.
* In a small saucepan make a white sauce from the milk and cornflour, by continualy whisking the two over a low heat.
*When the sauce has thickened add the mustard and cheese.
*Add the sauce to the tuna mix and combine.
*Place the mixture in the bottom of a oven proof dish and top with the potato slices.
* Brush with 1/4 tsp olive oil if desired and bake at 200 degrees for 30 - 40 mins.
*Enjoy with no point vegetables and maybe a point of chilled white wine!

Substitute red onion for the leek if desired (no need to blanch), or change the fish to smoked haddock for a delicious variation

CAJUN GRIDDLED COD

CAJUN GRIDDLED COD  

No Count

Serves 4

Full Choice 2 pts per serving

No Count recipe

1 tbsp paprika

½ tsp dried onion powder

½ tsp garlic salt

½ tsp cumin powder

½ tsp cayenne pepper

½ tsp black pepper

1 tsp dried thyme

4 x 170g fillets of cod

juice of 1 lime or ½ small lemon

frylight

lime wedges and fresh thyme to garnish

Mix together the paprika, onion powder, garlic salt, cumin, cayenne, pepper and thyme.

Wash and pat dry the fish fillets and sprinkle with lime or lemon juice. Spread a layer of the spice mixture over the fish, making sure they ar completely covered.

Spray a non stick pan with fry light or use a griddle pan.  Cook the fish for 2 mins until golden and slightly blackened.  Turn and cook for a further 2 mins until tender and cooked through.

Serve with lime wedges and fresh thyme sprigs to garnish.

Nice with a crisp salad.

Can use any fish fillets.  Can be cooked on a George Foreman....2-3 mins

Greek Fish Wrapped in Vine Leaves

Greek Fish Wrapped in Vine Leaves 

No Count

Serves 4

Full Choice 2 pts per person

No Count recipe

4 x 140g firm white fish fillets eg, cod, monkfish, halibut

1 garlic clove, crushed

1 red onion, finely chopped

4 tbsp lemon juice

½ tsp lemon rind finely grated

28g pitted black olives in brine, finely sliced

1 tbsp freshly chopped oregano or 1 tsp dried

salt & pepper

approx 16 arge preserved vine leaves, drained and rinsed

Place fish in a shallow dish and sprinkle with the garlic, onion, lemon juice and rind, olives, oregano and seasoning.  Cover and chill 30 mins.

Drain fish and place each pievce on 2 overlapping vine leaves.  Wrap up using 2 more vine leaves to cover completely (you may need more)  Secure with string if necessary.

Place the fish in a wire barbecue basket over hot colas for 15-20 mins.  Alternatively place on a grill rack under a medium grill and cook 15-20 mins.

Note:

If you can't get vine leaves, use cabbage leaves.  Blanch them first for 4-5 mins in boiling water until just tender.  Drain and cool in cold water then drain and use as vine leaves.

PLAICE AND SALMON ROLLS

PLAICE AND SALMON ROLLS  

No Count

Serves 4

4 x 113g skinless plaice fillets

113g smoked salmon slices

60g extra light Philly with garlic & herbs

1 tbsp finely chopped fresh dill

4 tbsp lemon juice

salt & freshly ground black pepper

170g very low fat fromage frais

30g watercress

2 tbsp finely chopped fresh parsley

1 tsp finely greated lemon rind

watercress & chopped dill to garnish

Preheat oven to Gas 5/190ºC/375ºF  Halve the plaice fillets lengthways and lay strips of smoked salmon over the skinned side of each fillet, trimming as necessary.

Soften the cheese by lightly beating it and spread it over the smoked salmon, sprinkle with dill and carefully roll up from the narrow tail end.

Plaice them side by side seam side down in a shallow baking dish and sprinkle with 2 tbsp lemon juice.  Season and cover with foil.  Bake for 15-20 mins.

Meanwhile place the fromage frais, watercress, remaining lemon juice, parsley and half the lemon rind into a food processor or blender and blend until smooth.  Cover and chill until required.

To serve, drain the fish and place on serving plates, sprinkle with the reserved lemon rind.  Season ans garnish with watercress and chopped dill.  Serve with the sauce.

Salmon Florentine

Salmon Florentine

Serves 4

Full Choice  5 pts per serving

No Count ½ pt per serving

4 x 150g fillets salmon

2 bay leaves

150 ml dry white wine (1½ pts)

salt & pepper

450g baby spinach leaves

2 large leeks

100g very low fat fromage frais

½ tsp ground nutmeg

Wash & pat dry the salmon fillets. Place in a shallow frying pan with a lid.  Add the bay leaves and pour over the wine and 150 ml cold watr.  Season and bring to the boil.  Cover and simmer very gently for 7-8 mins until just cooked through.  Turn off the heat and leave to stand until required.

Rinse the spinach and pack into a large pan while still wet.  Trim the leeks and split lengthways, rinse well and shred finely.  Reserve a little finely shredded leek for garnish, mix the rest into the spinach.

Cover and place on a medium heat for 4-5 mins until the veg are wilted. Drain well, pressing against the side of the colander or sieve to remove as much water as possible.

Transfer the spinach and leeks to a blender or food processor and add the fromage frias and plently of seasoning.  Blend until smooth.

To serve, divide the spinach mixture between the plates, top with the drained salmon fillet.  Dust with ground nutmeg and sprinkle with the reserved leek.

Note: Replace the wine with stock if you prefer.

Mediterranean Baked Fish

Mediterranean Baked Fish

No Count Recipe

Serves 2

5 spray low-fat cooking spray
1 large onion(s), red, thinly sliced
4 medium tomato(s), quartered
1 teaspoon dried mixed herbs, Italian
2 medium rasher lean back bacon, trimmed of all fat
300 g cod, (5 1/2oz) skinless cod loin or haddock fillets
2 level teaspoon tomato puree
1 teaspoon lemon(s), finely grated rind
6 portion olives, in brine, pitted black or green, sliced
8 large leaf basil, or flat leaf parsley leaves
1 pinch salt
1/8 teaspoon pepper, freshly ground black
1 large leaf basil, fresh or flat leaf parsley leaves, to garnish

Preheat oven to 190°C / 375°F / Gas Mark 5. Mist a baking dish with low-fat cooking spray. Add the onion, tomatoes and mixed herbs.

Lay out the rashers of bacon. Gently stretch them length-wise and place a fish fillet at one end of each rasher. Spread tomato puree over the fish, sprinkle with lemon rind and add the olives and basil or parsley leaves. Roll up the bacon.

Place the bacon-wrapped fish on top of the onion and tomatoes. Season with salt and pepper. Cover with foil and bake for 20-25 minutes. Garnish with basil or parsley leaves and serve with lightly cooked fresh green vegetables.

Prawn & Tomato Curry

Prawn & Tomato Curry

No Count recipe

Serves 4

1 med onion, chopped

300g courgettes, cut into batons

450g cooked tiger prawns

3 cloves garlic, crushed

5 tbsp fresh chopped coriander

1 tsp chilli powder

1 fresh green chilli, chopped

½ tsp ground turmeric

1½ tsp ground cumin

200g tin chopped tomatoes

2 tbsp grated root ginger

1 tbsp lemon juice

frylight spray oil

Spray a large pan with frylight and add the onion & garlic.  Fry gently for 3-4 mins.  Add the courgettes, chilli powder, cumin, ginger, lemon juice, green chilli, turmeric and tomatoes & mix well.  Cover pan and cook over medium heat for 8-10 mins.  Remove lid and add the prawns.

Increase the heat to high and cook for 5 mins until the sauce thickens and then add the coriander & stir in.

Serve with basmati rice.

Smoked Salmon Pasta

Smoked Salmon Pasta

No Count

Serves 4

Full Choice 6½pts per serving

1 red pepper, deseeded & cut into chunks

1 yellow pepper, deseeded & cut into chunks

2 courgettes, sliced

10 mushrooms, halved

low fat cooking spray

350g pasta shapes

20 mangetout

250g smoked salmon pieces

200g low fat fromage frias

salt & pepper

fresh basil leaves to garnish

Preheat grill to high and line grill pan with foil.

Place peppers, courgettes and mushrooms in the grill pan and spray with low fat spray.  grill 8-10 mins until browned, turning at least once.

Meanwhile cook the pasta in lightly salted, boiling water for 7-8 mins.  Add the mangetout to the pasta and cook until the pasta is cooked to your taste.

Drain pasta & mangetout, then return to the pan on a gentle heat.  Add the salmon pieces and grilled veg.  Stir gently to warm through.

Remove pan from heat and mix in the fromage frias.  Season to taste and serve, immediately, garnished with basil leaves.

Note: Works equally well with halibut

Sweet & Sour Cod

Sweet & Sour Cod

Serves 4

Full Choice 3 pts per serving

No Count: you need to count the points for the margarine,orange juice, sugar and cornflour.

1 tbsp polyunsaturated margarine (2pts)

1 onion, sliced thinly

150 ml stock, fish or veg

150 ml orange juice

2 tbsp wine vinegar

1 tbsp soy sauce

2 tsp soft brown sugar

4 x 150g cod steaks

1½ tbsp cornflour

strips of orange zest & shredded spring onions to garnish

To make the sauce: melt the margarine in a pan and saute the onion for 5-7 mins until soft, but not brown.  add the stock, orange juice, vinegar, soy sauce, and sugar.  stir and gently heat through.

Meanwhile place the cod in a single layer in a large lidded frying pan.  Pour over just enough cold water to cover and bring to the boil.  Once simmering, cover and poach for 5 mins or until the fish is cooked.

Blend the cornflour with a little water to make a smooth paste and add this to the sauce, stirring.  bring to the boil, stirring constantly until the sauce is thickened. Simmer 5-8 mins.

When everything is ready, lift the fish from the pan onto warmed plated and pour the sauce over.  Garnish with strips of orange zest and shredded spring onions.  serve.

Spicy Tomato Prawns

Spicy Tomato Prawns

No Count

Serves 4

Full Choice 1 pt per serving

low fat cooking spray

2 onions, finely chopped

2-3 garlic cloves, crushed

5-6 tomatoes, peeled & chopped (or 5-6 canned plum tomatoes, chopped without juice)

2 tbsp tomato puree

125 ml fish or veg stock

½ tsp ground cumin

½ tsp ground cinnamon

450g tiger prawns, cooked & peeled

juice of 1 lemon

salt & pepper

Spray a large wok or non-stick pan with low fat cooking srpay and fry the onions until soft.  add the garlic and stir fry for a further 1-2 mins.

Stir in the remaining ingredients, except the prawns, lemon juice and seasoning.  Simmer, covered for 15 mins.

Add the prawns and lemon juice, season to taste and simmer for 5 mins.  Serve immediately

Snack-a-Jack topped with Smoked Salmon & Green Pea Guacamole

Snack-a-Jack topped with Smoked Salmon & Green Pea Guacamole

Serves 6

Full Choice 2 pts per serving

No Count Recipe (free at mealtimes)

250g frozen peas

½ onion, chopped

1 garlic clove, chopped

½ fresh red chilli, chopped

8 mint leaves

75g low fat plain yogurt

½ tsp ground cumin

6 Jumbo Cheese Snack a Jacks

200g sliced smoked salmon

Defrost the peas & drain any water thoroughly.

Put the peas in a food processor with the onion, garlic, chilli, mint and yogurt and puree lighlty. Add the cumin and season to taste.

Place the pea guacamole onto the top of the Snack-a-jacks and top with the smoked salmon.

Serve with some salad leaves & a wedge of lemon

Monkfish in Vine Leaves

Monkfish in Vine Leaves

Serves 4

Full Choice 4½ pts per serving

No Count 1½ pts for the whole recipe

low fat cooking spray

4 x 150g pieces monkfish tail

4 vine leaves

finely grated zest and juice of 1 med orange (½pt)

175g long grain rice

100g mushrooms, chopped

1 small onion, chopped

1-2 cloves garlic, crushed

25g raisins or sultanas (1pt)

salt & pepper

Preheat oven to Gas 5/190ºC/375ºF  Spray a shallow ovenproof dish with the low fat spray.

Put each piece of fish onto a vine leaf.  Sprinkle with orange juice & rind.  Season.  Wrap the leaves around the fish and place in the dish.  Cover with foil and bake for 15 mins.

Meanwhile cook the rice in plenty of lightly salted boiling water for around 12 mins until tender.

Spray a non-stick pan with low fat spray and fry the mushrooms, onion and garlic until soft, around 10 mins.  Add the raisins or sultanas.  Drain the rice, add the mushroom mixture stir through.  Pile onto warmed serving plates and top each with a serving of fish.

Quick Kedgeree

Quick Kedgeree

Serves 4

Full Choice  4½ pts per serving

No Count you need to count the points for the mango chutney (1pt)

450g cooked long grain rice , hot (190g dry)

1 x 200g can tuna in brine

handful of coriander leaves, chopped

2 tbsp Geetas Premium mango chutney (1pt)

1 tsp cumin seeds

4 hard boiled eggs

Mix all the ingredients, apart from the eggs.  Top with the eggs.

Baked Halibut

Baked Halibut

Serves 2

Full Choice 2½ pts per serving

No Count recipe

spray oil

3 cloves garlic, crushed

1 large onion, finely sliced

1 x 400g can chopped tomatoes

salt & pepper

1 x 15g flat leaf parsley, chopped

1 x 15g pack fresh dill, chopped

2 x 175g halibut fillets

Preheat oven to 200ºC/400ºF/ Gas 6

Spray  a pan with spray oil and fry onion and garlic until softened & golden.  Add the tomatoes and reduce everything until it is a thickish paste.  This will take about 10 mins, but be careful it doesn't catch on the bottom of the pan.

Add the herbs and stir well.

Place the fish into an ovenproof dish and top with the sauce.  Place in the oven for 15-20 mins.

Serve with rice (add points) and wedges of lemon. Can sprinkle with 1 tbsp flaked almonds per portion, but this will cost 1pt (both plans)

Chunky Cod & Chickpea Stew

Chunky Cod & Chickpea Stew 

No Count Recipe

Serves 4

3 medium potaotes, peeled and cut into chunks

1 x 400g tin chopped tomateos

1 tsp mixed dried herbs

2 garlic cloves, crushed

1 x 400g tin chickpeas, drained & rinsed

4 frozen cod steaks, defrosted

10 olives in brine, halved

Boil the potaotes for 10 mins, until nearly done.  drain and return to the pan. Add the tomatoes and 200ml water or fish stock.  Bring to the boil, reduce the heat and simmer for 5 mins until the sauce begins to thicken.

Stir in the garlic, chickpeas, fish and olives and simmer gently 3-5 mins, until the fish begins to flake. Season well and serve.

Cod and Coriander Crispy Salad

Cod and Coriander Crispy Salad

No Count Recipe

Serves 2

1 x 200g pack crispy salad leaves

2 cod steaks, approx 175g each

2 egg noodle blocks

3 tbsp soy sauce

2.5cm (1") fresh ginger, grated

1 clove garlic, crushed

juice & finely grated rind of 1 lime

juice of ½ lemon

1 bunch spring onions, trimmed 7 cut lengthways into strips

salt & pepper

bunch fresh coriander, chopped

Place cod steaks onto 2 squares of foil big enough to hold then and make a parcel.  Season the cod and sprinkle with lemon juice and some of the chopped coriander, divide half of the spring onion strips between them.  wrap the foil around to seal the parcel and cook in a hot oven for 10-15 mins until lightly cooked through.

Drop noodles into a large pan of boiling water, return to the boil simmer 4 mins then drain well.

Meanwhile mix the rest of the coriander, soy sauce, ginger, garlic, lime juice and rind.

Divide the salda leaves between 2 plates. Top with noodles.  Open foil parcels carefully, top the noodles with the cod and pour over any juices.  Now pour over the coriander dressing and scatter with the remaining spring onions.  Serve immediately.

Smoked Haddock Lasagne

Smoked Haddock Lasagne

Serves 4

Full Choice 5 pts per serving

No Count  ½ pt per serving

160g lasagne, green or plain, no pre cook

300g smoked haddock

1 large onion, chopped

2 hard boiled eggs

1 x 300g tin campbells 99% fat free mushroom soup

salt & pepper

40g half fat cheddar, grated

Cook haddock by simmering in ¾ pt water.  reserve this liquid when cooked.  Skin and flake the fish, discarding any bones.

Saute the onion until just tender in a non-stick pan sprayed with frylight spray.  Mix together with the chopped hard boiled eggs and fish.

In an ovenproof dish, put layers of soup, lasagne fish mixture, ending with a layer of soup.  Sprinkle with cheese and bake for 30 mins at  Gas 5/375ºF/190ºC until golden brown.

Tuna Provencale

Tuna Provencale

Serves 4

Full Choice ½ pt per serving

No Count ½ pt the whole recipe

1 x 185g tuna chunks in brine, drained

1 onion, finely chopped

1 clove, garlic, crushed

1 x 400g tin chopped tomatoes

1 tbsp tomato puree

4 tbsp (60ml) white wine  (½pt)

1 tbsp fresh chopped basil or 1 tsp dried

1 tbsp freshly chopped parsley

salt & pepper

frylight

Spray a pan with frylight and saute the onion and garlic until tender but not browned.  Add the tomatoes, puree, wine, herbs and seasoning to the pan.  Bring to the boil and simmer, uncovered for 10 mins.  Add the tuna and simmer for 5 mins.

Serve over pasta, rice or couscous. (Counting the points as necessary)

Seafood Cheesecake

Seafood Cheesecake

An adaption of a recipe which was the winner of a WW competition held in 1986. 

Serves 8

Full Choice 3½ pts per serving

No Count 2 pts per serving

Base

4 tbsp polyunsaturated margarine, melted

16 water biscuits, crushed

grated rind of 1 lemon

2 tbsp natural yogurt

Topping

200g extra light philadelphia

150ml natural yogurt

2 tbsp tomato puree

2 tbsp lemon juice

1 x 180g can tuna in brine, drained and flaked

200g peeled prawns

4 tsp gelatine

3 fl oz hot water

1 tbsp chopped fresh parsley

1 lemon, sliced

Base:  Mix the crushed biscuits, lemon rind, margarine and yogurt thoroughly.  Press into the base of a loose bottomed 8" cake tin, place in fridge until chilled.

Topping: beat the philadelphia, yogurt, tomato puree and lemon juice together until well mixed.  Stir in the tuna and most of the prawns, reserving 8 for garnish.  Sprinkle the gelatine onto the hot water and stir until dissolved.  Pour into the cheese mixture and stir thoroughly until well combined.  Pour the topping over the basde and smooth the top.  Chill until set.

Garnish with the reserved prawns, parsley and lemon slices.

Note: To make this more no count friendly, it may be worth trying to use krisprolls (approx 8), or ryvitas (approx 6-8) or other cripsbreads for the base.  You could mix these with a mix of the yogurt and extra light philadelphia instead of margarine. 

Italian Plaice

Italian Plaice

No Count Recipe

Serves 1

150g plaice fillet

15g Parma Ham, all visible fat removed

45ml stock or water

115g canned sweetcorn

2 tbsp natural yogurt

Pre-heat oven to Gas 6/200ºC

Remove skin from plaice and cut fillet in two lengthways.  Cut the Parma Ham and put it on top of the plaice fillets.  Roll up and place in an ovenproof dish.

Blend the sweetcorn and stock to a puree and pour over the fish.  Cover and bake for 10 mins or until the fish flakes easily.  Mix the yogurt into the sauce and serve.

Spaghetti with Tuna Sauce

Spaghetti with Tuna Sauce

Serves 4

No Count  1 pt the whole recipe

Full Choice 4pts per serving

frylight

240g spaghetti (dried weight)

1 clove garlic, crushed

480 ml stock

2 level tbsp tomato puree

6 tbsp white wine 90ml  (1pt)

2 x 180 g tins tuna in brine, drained

salt and pepper

Cook the spaghetti as directed on the pack.

Meanwhile, spray a large pan with frylight, and cook the garlic for 2 mins.  Add the stock, tomato puree and wine and continue boiling until the mixture is reduced by half.  Add the tuna, heat through, and check seasoning.

Serve over spaghetti.

Fishermans Salad

Fishermans Salad

Serves 2

Full Choice 10½ pts per serving

No Count 3 pts per serving

150g smoked mackerel fillets

2 oranges

1 red pepper, sliced

40g dry weight pasta shapes, cooked

150ml natural yogurt

2 level tbsp peanut butter

Skin & flake the mackerel and put into a bowl.  grate the rind from the oranges and reserve.  Cut the oranges into segments and stir them into the fish with the pepper and cooked pasta.  Mix the yogurt, orange rind and peanut butter together and toss the salad with it.

Serve.

Ceviche

Ceviche

This method of "cooking" fish originates in Peru.

No Count Recipe

Full Choice 1pt per serving

Serves 4

500g lemon sole fillets, skinned

60 ml lemon juice

60 ml lime juice

1 tsp sea salt

½ tsp ground black pepper

1 large onion, thinly sliced

2 cloves garlic, finely chopped

lettuce

In a medium sized, shallow dish, put a layer of fish, spoon over the juices, seasonings and some onion, then repeat the layers until allof the ingredients have been used up.  Cover with cling film and leave in the fridge for at least 24 hours.  During this time, occasionally turn the fillets in the marinade.

Serve on a bed of lettuce.

Cod Parcel

Cod Parcel

Take a cod fillet, place on a piece of foil.  Top with grated carrot & chopped spring onions.  Sprinkle with chilli powder or use a chopped fresh chilli.  Season and sprinkle with some soy sauce.

Close the parcel & bake in the oven for 30 mins, about Gas 5

Sicilian-spiced Sea Bass with Grilled Tomatoes and Baby Fennel

Sicilian-spiced Sea Bass with Grilled Tomatoes and Baby Fennel

No Count Recipe

Serves 4

270cal 1g sat fat

Tuna or swordfish steaks are just as good here.

4 small sea bass (300-350g each), gutted & descaled

250g cherry tomatoes

200g pack baby fennel

1 tsp fennel seeds

1 tsp dried oregano

¾ tsp cumin seeds

½ tsp green or black peppercorns

¼ tsp crushed chillies

frylight spray

2 lemons

bay leaves

sea salt

You also need:

pestle & mortar

wooden skewers

Soak 4 wooden skewers in water for ½ hr before you need them.  Crush the fennel seeds, oregano, cumin seeds, peppercorns, chillis and ¾ tsp salt in the pestle & mortar.  Make 3 slashes on each side of the fish with a sharp knife.  Spray the fish with frylight and rub the pounded spices over the fish and into the slits.

Cut a lemon in half vertically then into thin slices.  Cut the bay leaves into halves or thirds.  Place a slice of lemon and a piece of bay leaf into each slit.

Cut each fennel bulb into half lengthways and thread the cherry tomatoes onto the skewers.  Spray the fish, tomatoes and fennel with  frylight and BBQ over moderate heat until charred, removing them as they are cooked.

Serve with wedges of lemon.

Note: you can cook this under a conventional grill or if using steaks, in a non-stick frying pan.

Baked Salmon with Tomato & Balsamic Dressing

Baked Salmon with Tomato & Balsamic Dressing

Serves 4

No Count Recipe

Full Choice 4½ pts per serving

8 whole gherkins

2 large tomatoes, finely chopped

1 small red onion, finely chopped

4 tbsp balsamic vinegar

4 x 175g slamon fillets

salt & pepper

Heat oven to Gas 6/200ºC/400ºF

Mix gherkins, tomatoes and onion and season well.

Divide the mixture into 4 and place each portion onto the centre of a foil square.

Place a salmon fillet on top of each and sprinkle with the balsamic vinegar.

Wrap the foil loosely round the fish and bake for 8-10 mins until the fish is cooked.

Prawn Nasi Goreng

Prawn Nasi Goreng

Serves 4

Full Choice 3 pts per serving

No Count ½ pt per serving

frylight

2 medium eggs, beaten

6 spring onions, sliced

1 carrot, peeled and finely diced

300g white cabbage, thinly sliced

1 garlic clove, crushed

300g cooked rice (use 130g dry weight)

200g cooked prawns

1½ tbsp soy sauce

1 tbsp tomato ketchup

1 tbsp brown sugar

1 tsp sesame oil

1 tbsp chilli sauce

fresh chives to garnish

Spray a non-stick pan with frylight and heat over a medium heat.  Add the eggs and swirl to pread the mixture thinly over the surface of the pan.  Cook for 30 secs then flip over.  Cook for 10 secs then remove to a chopping board, roll up and slice into thin ribbons.  Set aside.

Heat a large pan or wok and spray with frylight.  Add the spring onions, carrot and cabbage and cook for 3 mins until tender.  Add garlic, rice and prawns and toss with the veg.  Combine soy sauce, ketchup, sugar, sesame oil and chilli sauce.

Stur through the rice and serve topped with the egg and chives.

Alternatively, serve this with a fried egg on top, adjusting the points as necessary.

Smoked Haddock with Plum Tomatoes

Smoked Haddock with Plum Tomatoes

Serves 4

No Count Recipe

225g plum tomatoes, sliced

450g smoked haddock

150ml hot fish or veg stock

Place tomatoes in an ovenproof dish.  Top with the haddock and pour over the stock.  Bake at gas 6/200ºC/400ºF  for 25 mins

Thai Banana Fish Cakes

Thai Banana Fish Cakes

Serves 4

Full Choice 2 pts per serving

No Count ½ pt per serving

frylight

small piece fresh ginger, grated

2 cloves garlic, crushed

1-2 green chillies, deseeded & chopped, finely

4 spring onions, finely chopped

2 med bananas, peeled and chopped

225g tin white crab meat, drained & flaked

25g fresh white breadcrumbs

1 tbsp fresh chopped coriander

1 tbsp finely grated lime rind

1 med egg, beaten

1 tbsp plain flour

Dipping Sauce

1 small green chilli, deseeded & finely chopped

1 tsp dark soft brown sugar

2 tbsp light soy sauce

1 tbsp red wine vinegar

In a non-stick pan, sprayed with frylight, cook the ginger, garlic and chillis for 3 mins until softened.  Remove from the heat and stir in the spring onions, bananas, crab meat, breadcrumbs, chopped coriander and lime rind.

Mix in the egg and then with floured hands, form into 8 patties, place on a plate and chill for 30 mins.

Mix ingredients for dipping sauce and reserve.

Spray a frying pan with frylight and fry the cakes lightly on bothe sides for 2-3 mins until golden.

Garnish with coriander sprigs and serve with the dipping sauce

Tuna and chickpea burgers

Tuna and chickpea burgers

NO COUNT

Servings | 2

Full choice 4 pts per serving

1 can chickpeas
1 can of tuna in brine
1 handfull of chopped coriander
1 handfull of chopped spring onion
1 handfull of chopped tomato
1heaped tsp curry powder

1.Blend the tuna and chickpeas till smooth (no whole chickpeas).
2.Mix in the vegetables and seasoning
3.Dust a chopping board with cornflour, make mixture into 4 burgers, and cover in cornflour.
4.Cover the burgers in clingfilm, and chill for at least an hour.
5.Fry the burgers for 8 mins on each side in some 0-point spray

Baked Smoked Salmon & Vegetables

Baked Smoked Salmon & Vegetables

No Count Recipe

serves 2

2 Asda finest smoked salmon fillets.
new potatoes,
red onions,
garlic,
tin chopped tomatoes with herbs,
fry light spray,

Preheat the oven to 200 gas 7
Thinly slice the new potatoes and onions, mix with the finely chopped garlic and scatter on the bottom of a casserole dish or baking tray, spray with frylight and mix all together. Pour the tinned tomatoes over the top and put in the oven for about 30 mins.

Now lay the salmon fillets on top of the veg and put back in the oven for another 25 to 30 mins until the salmon is cooked.

From the WW boards

Winter Salad

Winter Salad

No Count

white cabbage

onions

cucumber

beetroot

carrot

vff cottage cheese, or vff fromage frais

salt and black pepper (fresly ground is best)

Method

Shred cabbage finely

Grate carrot

Chop other ingredients (size to your preference)

Mix in vff cottage cheese or fromage frais (or both - experiment!)

Season to taste

Lunchbox noodles

Lunchbox noodles 

No Count

Servings | 1
POINTS® value per serving | 2.5 full choice

*1/2 block of dried egg noodles
*3 turkey rashers
*Salad of your choice (I use grated carrot, lettuce, cucumber and spring onion)
*Tesco HE Sweetfire Pepper dressing

Cook the noodles the night before you want them and leave to cool. Cook turkey rashers and cut up. Mix with noodles and salad, then add dressing to taste.

Spicy chickpea salad

Spicy chickpea salad

No Count

Servings | 2
POINTS® value per serving | 3

2 x 300g tin chickpeas, drained and rinsed
6 spring onions, finely sliced
4 medium tomatoes, chopped
1 tsp channa masala
1 tsp garam masala
pinch of mango powder
2 tsp ground cumin
3 tbsp lemon juice
handful chopped fresh coriander

- mix together all the ingredients and season to taste

Baked Tomato Salad

Baked Tomato Salad

Servings | 1
POINTS® value per serving | 2

3 Tomatoes
1 Slice of Bread (Made into Breadcrumbs)
1 tbl Chopped Parsley
2 Shallots
1 tsp parmesan
Green Salad
Balsamic Vinaigrette

1. Preheat Oven to 180 deg C / 350 Deg F.
2. Finely chop shallots and mix with Breadcrumbs and Parsley.
3. Chop Tomatoes in Half and place in small Ovenproof Dish, cut side up and season.
4. Spread Breadcrumb mixture on top each tomato & sprinkle a little on the parmesan over each one.
5. Bake for 20 mins.
6. Serve alongside Green Salad drizzled with Balsamic Vinaigrette

The hot juices of the Tomatoes mixes with the Balsamic Vinaigrette for a wonderful flavour.