Blueberry syllabub

Serves: 4
Calories/serving:103
WW points per serving: 2
PREPARATION TIME: 10 MINUTES
COOKING TIME: 15 MINUTES
Choose a creamy low-fat yogurt for a smoother, luxurious finish.

• 225g (8oz) blueberries
• 1 tablespon Madeira wine
• 2 tablespoons golden caster sugar
• zest and juice of 1 lime
• 225g (8oz) low-fat Greek yogurt
• 2 tablespoons Amaretto liqueur
• 1 fresh egg white

1. Place the blueberries, Madeira wine, sugar and lime into a small saucepan. Bring to the boil and simmer gently until the blueberries are soft and the liquid has become syrupy. Remove from the heat and allow to cool completely.
2. Place the yogurt in a mixing bowl and stir in the Amaretto and the cooled blueberries.
3. Whisk the egg white into stiff peaks and gently fold into the blueberry and yogurt mixture. Spoon into individual glasses and chill until required.

Mexican bean bites with red pepper sauce

SERVES 4
PREPARATION TIME: 20 MINUTES
COOKING TIME: 10 MINUTES
Calories/serving: 109
WWpoints per serving: 2
Fat: 3.4g

• 1 red pepper
• 1 X400g can red kidney beans, rinsed and drained
• 1/2 small red onion, chopped
• 1 garlic clove, crushed
• 2 tablespoons chopped fresh coriander
• 1/2-1 tbsp jalapeno chillies in brine, drained and chopped
• 1/2 x 200g can chopped tomatoes
• 1/4 tablespoons smoked paprika
• salt and freshly ground black pepper
• sunflower oil spray

1. Place the red pepper under a hot grill and cook, turning it, until blackened and blistered all over.
2. Meanwhile, put the beans in a food processor and blend for about 20 seconds or untilThopped and chunky but not pureed. Tip into a bowl and fold in the onion, garlic, coriander and jalapenos and season with salt and black pepper. Mix well and then form into 24 balls. They can be
refrigerated at this point.
3.Place the grilled pepper in a plastic bag to steam for 10 minutes. Remove the skin and seeds from the pepper, roughly chop the pepper and put into a food processor with the tomatoes and paprika and blend until smooth. Pour into a small pan, season with salt and black pepper, and heat gently.
4. Spray a large non-stick frying pan with a little sunflower oil spray, add the bean bites and warm for 3-4 minutes, rolling them gently over in the pan to heat through. Repeat if necessary with the remaining balls and serve with the sauce.

Roasted Mediterranean Tartlets

SERVES: 6
PREPARATION TIME: 15 MINUTES
COOKING TIME: 30 MINUTES
Calories/serving: 100
WWpoints per serving: 2

• 1 aubergine
• 1 red and 1 yellow pepper, seeded
• 1 small red onion, peeled
• 2 courgettes, wiped
• 2 garlic cloves, finely chopped
• 2 sprigs of rosemary
• 1 tbsp balsamic vinegar
• 175g (6oz) cherry tomatoes, halved
• 3 sheets filo pastry
• sunflower oil spray
• salt and freshly ground black pepper

1. Preheat the oven to 400F, 200C, Gas Mark 6. Trim the aubergine and cut into dice. Cut the peppers into dice and the red onion into thin wedges. Trim and slice the courgettes. Place in a bowl and add the garlic, rosemary and balsamic vinegar. Season with salt and black pepper and toss well.
2. Transfer the vegetables to a non-stick baking tray and spray evenly with a little sunflower oil spray. Place in the oven and roast for 20 minutes. Add the cherry tomatoes and cook for a
further 5 minutes. Take a sheet of filo and spray with a little sunflower oil spray.
3. Cut into six squares measuring approx. 10cm (4in) across. For each tartlet, use three squares of pastry. Ease the base squares into either Yorkshire pudding tins or tartlet tins. Place the remaining squares on top at different angles (the edges may need to be pushed in slightly to make an even- shaped case).
4. Line each tartlet with a little scrunched-up foil and bake for 8 minutes. Remove the foil and cook for a further 2-3 minutes until the pastry is golden and crispy. Fill the tartlets with the roasted vegetables. Serve warm or cold.

Creamy Pumpkin Soup

Serves: 6
Fibre 2.8g
Protein 2.6g
Fat: 1o.6g
Calories/serving: 130
WW points per serving: 2

• 2 tablespoons butter
• 1 small onion, peeled and chopped
• 1 small clove garlic, peeled and crushed
• 2 teaspoons curry powder
• 1/2 teaspoon salt
• 1/4teaspoon freshly ground black pepper
• 75oml/1 1/4 pints Chicken Stock
• 1 x 425 -g/15oz can pumpkin puree
• 177ml/6floz coconut milk

1. Melt the butter in a large saucepan over a medium heat. Add the onion and cook for 5 minutes, until softened. Add the garlic, curry powder, salt and pepper and cook for i minute more.
2. Add the Chicken Stock, water and pumpkin puree. Mix well, then reduce the heat to low. Cook, stirring occasionally, for 20 minutes. Stir in the coconut milk.
3. Puree the soup in a blender in batches until smooth. Gently heat through before serving. 3. Puree the soup in a blender in batches until smooth. Gently heat through before serving. .

Lemon and mustard seed humous

SERVES: 4
Calories/serving: 148
ww pointe per serving: 2
PREPARATION TIME : 10 MINUTES
COOKING TIME: 15 MINUTES

• 1x 425g can chickpeas with no added salt or sugar
• 300ml (1/2 pint) soya milk
• 2 garlic cloves, crushed
• 2 tsps mustard seed
• juice of 1 lemon
• salt
• cayenne pepper to taste

1. Drain and rinse the chickpeas and place in a food processor.
2. Pour in the milk, garlic and mustard seed and process until sijiooth. Season with salt and pepper, add the lemon juice, then blend again to combine. Adjust the consistency with a little extra milk if required and adjust the seasoning to taste.

Oven-baked nachos

Calories/serving: 128
WW points per serving: 2
PREPARATION TIME: 5 MINUTES
COOKING TIME: 20 MINUTES
These crunchy nibbles make a tasty Weight Watchers Recipe alternative to crisps.

• 4 corn tortillas

1. Preheat the oven to 150C, 300F, Gas Mark 2.
2. Place the tortillas on a chopping board. Using a heavy chopping knife, cut each one in half. Cut the halves into quarters and place on a non-stick baking tray.
3. Bake in the centre of the oven for 20 minutes. Remove from the oven and allow to cool and crisp up.

Cheesy Potatoes Skins

SERVES: 8
CALORIES/SERVING: 89
WW POINTS per bringing: 2
SODIUM: 47m

• 4 Biggest potatoes
• 2 tablespoons butter — liquid
• 1 tomato — finley chopped
• 1/2 cup cheese — colby-jack
• 1/2 cup fat-free dry elite
• 5 spring onion — sliced

1. Warmth oven to 375º. Scrubbing potatoes; president potatoes to give steam to negligence. Bake nigh 45 proceedings or until delicate. Let place until chilly enough to palm.
2. Cut potatoes running into fourths; carefully story out mag, leaving 1/4 advance
shells. Expend tater mass for other use.
3. Set oven interact to broiling. Item tater shells, tegument sides downward, on support in broiler pan. Encounter with butter.
4. Grill with tops 4 to 5 inches from passion 8 to 10 proceedings or until nipping and university.
Discharge herb and cheese over potatoes. Grill nigh 30 seconds or until mallow is molten.
Top with fat-free acidulated emollient; patter with conservationist onions.

Pork Loin with Mustard

Serves 6
Calories/serving: 255
WW points per serving: 5
Fibre: og
Protein: 24g
Fat: 15g

• 6 x 1-cm/1/2-in slices of boneless pork loin
• salt and freshly ground black pepper to taste
• 1 tablespoon olive oil
• 30g/1oz shallots, peeled and chopped
• 6oml/2floz dry white wine
• 185ml/6floz Chicken Stock
• 2 teaspoons granular sugar substitute
• 1 tablespoon Dijon mustard

1. Season the pork well with salt and pepper.
2. Heat the oil in a large frying pan over a medium heat but do not allow it to smoke. Fry the pork until cooked and brown, then transfer to a plate and cover to keep warm. Lower the heat, add the shallots to the pan and cook for about 3 minutes.
3. Pour in the wine and simmer until the liquid has reduced by half. Add the Chicken Stock and sugar substitute and whisk the mixture as it boils until the liquid is reduced by half. Add the pork and simmer for about 2 minutes until it is warm and has absorbed some of the sauce. Remove the pork to a serving plate then whisk the mustard into the sauce, adjust the seasoning, and spoon the remaining sauce over the pork.

Pastrami hotpot

SERVES: 4
CALORIES/ SERVING: 259
WW POINTS PER SERVING: 5
PREPARATION TIME :10 MINUTES
COOKING TIME: 50 MINUTES

• 8 slices pastrami
• 8 long shallots, peeled
• 300ml (1/2pint) red wine
• 300ml (1/2pint) water
• pinch of fresh thyme
• 2 tbsps gravy granules
• 4 large potatoes, peeled and sliced very thin
• olive oil spray

1 Preheat the oven tol 80C, 350F, Gas Mark 4.
2 Wrap a slice of pastrami around each shallot and place in the bottom of an ovenproof dish.
3 Pour the wine and water into a saucepan. Add the thyme and bring to the boil. Stir in the gravy granules and allow to thicken. Pour the gravy over the meat, cover with the sliced potatoes and lightly spray with olive oil spray.
4 Place in the oven for 40 minutes until the potatoes are cooked through.

Salmon pasta salad

SERVES: 6
CALORIES/SERVING: 280
WW POINTS PER SERVING: 5
FAT: 8.9G
PREPARATION TIME: 10 MINUTES
COOKING TIME: 25 MINUTES

• 2 X175g (2 X 6oz) fresh salmon fillets, skinned and boned
• 1 tsp vegetable bouillon stock powder
• 225g (8oz) [uncooked weight] pasta shapes
• 1 vegetable stock cube
• 300ml (1/2 pint) virtually fat free fromage frais
• juice of 1/2lemon
• 1 small red onion, finely chopped
• 1 tbsp chopped fresh chives
• pinch of sweet paprika
• fresh dill to garnish

1 Cook the salmon by poaching in a little water containing the stock powder for 8-10 minutes over a low heat. Lift the salmon from the pan and allow to cool.
2 Cook the pasta in a large saucepan of boiling water with the stock cube. Drain the pasta thoroughly and transfer to a mixing bowl. Add the fromage frais, lemon juice, onion, chives and paprika.
3 Carefully flake the salmon into the bowl, removing any bones and skin. Combine all the ingredients with a large metal spoon, taking care not to over-mix and break up the fish too
much.
4 Spoon into a serving dish and chill until required. Garnish with fresh dill.

Prawn and mushroom pasta

SERVES 4
CALORIES/SERVING: 281
WW points per serving: 5
PREPARATION TIME: 20 MINUTES
COOKING TIME: 30 MINUTES

• 225g (8oz) [uncooked weight] pasta
• 1 vegetable stock cube
• 1 red onion, finely chopped
• 2 garlic cloves, crushed
• 1 red pepper, seeded and finely diced
• 115g (4oz) mushrooms, sliced
• 1 X 400g can chopped tomatoes
• 1 red chilli, finely sliced
• 2x160g packs cooked jumbo prawns
• salt and freshly ground black pepper
• 1 tbsp finely chopped fresh chives to garnish

1 Cook the pasta in boiling salted water with vegetable stock cube.
2 Meanwhile, preheat a non-stick frying pan or wok. Add the onion and dry-fry for 2-3 minutes until soft. Add the garlic, red pepper and mushrooms and cook for a further 2-3
minutes.
3 Add the tomatoes and chilli. Bring the sauce to a gentle simmer and add the prawns to heat through. Season to taste with salt and black pepper.
4 Drain the pasta and pour into a serving dish. Spoon the sauce over and sprinkle with the chives.

Spinach and leek pie

SERVES: 4
CALORIES/ SERVING: 257
WW points per serving: 5
PREPARATION TIME: 20-25 MINUTES
COOKING TIME: 45 MINUTES

• 1 medium onion, chopped
• 50g (2oz) leeks, trimmed and chopped
• 1 vegetable stock cube
• 250g(10oz) spinach
• 1 tsp dried oregano
• 1 egg, beaten
• 1 X 250g carton low-fat cottage cheese
• 200g filo pastry
• sunflower oil spray
• salt and freshly ground back pepper

1. Put the onion and leeks into a large pan. Stir the stock cube into 100ml (3 1/2fl oz) hot water, and add to the pan. Cook over a medium heat, uncovered, for about 10 minutes until
the vegetables are tender and the liquid has evaporated.
2. Meanwhile, trim the stalks from the spinach. Wash and shake off the excess water, then shred. Add to the pan and cook for 2 minutes until wilted. Tip into a colander and press out any
excess liquid.
3. Preheat the oven to 200C, 400F, Gas Mark 6.
4. Put the vegetables into a bowl. Add the oregano, beaten’egg and cottage cheese, season with salt and black pepper and mix well.
5. Spray a shallow rectangular tin (approx. 20 X 25cm/ 8 X10 in) with a little sunflower oil spray. Add a layer of filo pastry, allowing some pastry to hang over the edge. Spray with sunflower oil spray. Repeat three more layers of filo, spraying between each layer. Spoon the filling into the tin.
6. Top with three layers of filo pastry. Cut the pastry to fit within the tin but allow it to ruffle, and spray each layer. Fold in the overhanging pastry to make an edge and finally spray the folded edges.
7. Bake in the oven for about 30 minutes until golden. Cut into four portions and serve immediately.

Mustard Vinaigrette

Serves : 10
Fibre 0g
Protein 0g
Fat 24g
Calories/serving: 216
WW points per serving: 4

• 1 teaspoon Dijon mustard
• 1/4 teaspoon dry mustard
• 2 tablespoons balsamic vinegar
• 1/2 teaspoon salt
• 25oml/8floz extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1/4 teaspoon freshly ground black pepper

1. Whisk all the ingredients together in a small bowl until well blended. Refrigerate for 30 minutes before using.

Mediterranean fish stew

SERVES: 4
CALORIES/ SERVING: 255
WW POINTS PER SERVING: 5
PREPARATION TIME: 15 MINUTES
COOKING TIME: 30 MINUTES

• 12 fresh mussels
• 1 onion, thinly sliced
• 1 garlic clove, crushed
• 450g (1 lb) tomatoes, skinned, seeded and chopped
• 150ml(1/4 pint) dry white wine
• 150ml (1/4 pint) fish stock
• 1 tbsp chopped fresh dill
• 2 tbsps chopped fresh rosemary
• 1 tbsp tomato puree
• 450 ( 1lb) monkfish fillet, skinned and cut into large chunks
• 8 jumbo prawns, peeled
• 225g (8oz) squid, cleaned and cut into rings
• salt and freshly ground black pepper

1. To clean the mussels, put in a large bowl and scrape well under cold running water (discard any that are open). Rinse until there is no trace of sand in the bowl. Preheat a large non-stick saucepan, add the onion and dry- fry for 3-4 minutes. Add the garlic and tomatoes and cook
for a further 3-4 minutes.
2. Add the white wine, fish stock, herbs, tomato puree and season with salt and black pepper. Bring to the boil, then lower the heat and simmer for a further 5 minutes. A Add the monkfish and simmer for 5 minutes. Add the prawns and squid and simmer for a further 5 minutes. Add the prepared mussels, cover the pan, and cook for 3-4 minutes until the shells open. Discard any mussels that do not open. Ladle the stew into a bowl and serve at once.

Stuffed Aubergine

Serves: 8
Calories/serving: 294
WW points per serving: 6
Fibre: 7.5g
Protein: 19.3g
Fat: 16.2g

• 4 aubergines
• 3og/1oz butter
• 40g/1 1/2oz chopped onion
• 1clove garlic, peeled and finely chopped
• 450g/1 lb minced beef or lamb
• 250ml/8floz prepared tomato sauce or passata
• 1 teaspoon ground cumin
• 1 teaspoon chopped parsley
• 1 teaspoon salt freshly ground black pepper
• 1 tablespoon water
• 1 tablespoon fresh lemon juice
• 30g/1oz Parmesan cheese, grated

1. Preheat the oven to i8o°C/35O°F/gas 4.
2. Wash the aubergines but do not peel them. Parboil the whole aubergines in salted boiling water for 5 minutes. Remove from the water and cut in half lengthways. Spoon ou( the centre pulp carefully and chop, leaving about a 5-mm/1/4-in shell.
3. Melt the butter in a saucepan. Add the onion and garlic and saute for 3 minutes. Add the meat and aubergine pulp and cook, stirring continuously. Brown lightly, then add the tomato sauce or passata, cumin, parsley, salt and pepper. Cook over a low heat until all the liquid has been absorbed.
4. Place the aubergine shells in a lightly oiled roasting tin or large casserole dish and stuff with the meat mixture.
5. Beat the egg, water and lemon juice together and pour over the aubergines. Sprinkle with Parmesan cheese and bake for 20 minutes until lightly browned.

Blueberry Creme Anglaise

2. Meanwhile, beat the egg yolks with the sugar substitute, cinnamon and nutmeg until thick and lemon-coloured.
3. Slowly beat half of the hot cream into the egg yolks. Then add the yolk mixture to the rest of the cream in the saucepan and cook over a medium heat, stirring constantly, until thickened to a thin batter consistency. Immediately pour the sauce into a bow! and cool completely, then refrigerate in an airtight container until cold.
4. To serve, share the blueberries equally between six cocktail glasses and pour the Creme Anglaise over the top.

Porcini Mushrooms

• 4oog/14oz porcini mushrooms
• 30g/ 1oz butter
• 3oml/1floz garlic oil
• 30ml/1floz white wine
• 4 tablespoons mascarpone cheese
• 2 tablespoons soy sauce
• 2 tablespoons roughly chopped
• parsley

1. Rinse the mushrooms and dry on kitchen paper. Slice each mushroom lengthways into 4 pieces.
2. Heat the butter and garlic oil in a large frying pan. Add the mushrooms and cook for 3 minutes over a medium heat until golden, turning once. Add the wine to the pan and turn the mushrooms again.
3. Add the mascarpone and soy sauce to the mushrooms and mix well. Cook for 1minute more and serve hot with the sauce. Sprinkle with parsley before serving.

Cajun turkey with cherry tomato and roasted pepper salad

Calories/serving: 212
WW points per serving: 4
PREPARATION TIME: 15 MINUTES
PLUS MARINATING TIME 1 HOUR
COOKING TIME: 30 MINUTES

• 3 thick turkey fillets (675g/1 1/2lb total)
• 1 tsp dried thyme
• 1 tsp dried marjoram
• 1 tsp curry powder
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/4 tsp chilli powder
• olive oil spray
• for the salad
• 2 red peppers
• 250g (lOoz) cherry tomatoes, quartered
• 1 small red onion, thinly sliced
• 1 red chilli, seeded and finely chopped (optional)
• 1 tsp red wine vinegar
• salt and freshly ground black pepper

1 Thickly cut each turkey fillet to make 16 medallions in total. Mix together the herbs and spices and sprinkle over both sides of the turkey pieces. Cover and set aside for 1 hour.
2. For the salad, place the peppers under a hot grill and allow to blacken and blister all over. Transfer to a plastic bag to cool for 20 minutes, then peel off the skin and discard the seeds. Cut into dice and mix with the tomatoes, red onion, chilli (if using) and vinegar. Season with salt and black pepper.
3. Spray the turkey with a little olive oil spray on each side. Place a large heavy frying pan over a medium heat, add the turkey and cook for 4-5 minutes on each side. Serve with the tomato and pepper salad.

Tomato and baked cod

SERVES 4
CALORIES/SERVING: 219
WW POINTS PER SERVING: 4
PREPARATION TIME: 1 5 MINUTES
COOKING TIME: 15 MINUTES

• 1 kg (2lb) thick cod fillet, skinned, boned and cut into 4 steaks
• 1 large red onion, finely chopped
• 1 garlic clove, crushed
• 4 ripe tomatoes, diced
• 1 tsp paprika
• 1 tsp ground turmeric
• 1 tsp saffron
• 1 tbsp chopped fresh parsley
• juice of/6 lemon
• salt and freshly ground black pepper

1. Preheat the oven to 200C, 400F, Gas 6.
2. Season the fish well on both sides and place, skin-side down, in an ovenproof dish. Preheat a non-stick pan, add the onion and dry-fry until soft. Add the garlic, tomatoes and spices and cook briskly for 4-5 minutes. Add the parsley and lemon. Season well with salt and black pepper.
3. Spoon equal amounts on to each cod steak and place, uncovered, in the hot oven for 12-15 minutes or until just cooked. When just cooked, the cod should flake easily when teased with a fork.

Thai fish cakes with dill sauce

SERVES 4
Calories/ SERVING (2 FISH CAKES) :221
WW points per serving: 4
PREPARATION TIME 30 MINUTES
COOKING TIME 10 MINUTES

• 450g (1 lb) boiling potatoes
• 450g (1 lb) white fish, skinned and boned
• 4 spring onions, finely chopped
• 3 tsps Thai red curry paste
• 1 tbsp chopped fresh dill
• 50g (2oz) fresh breadcrumbs
• olive oil spray
• salt and freshly ground black pepper
• for the dill sauce
• 4 tbsps virtually fat free fromage frais
• 1/2tsp ground turmeric
• 1 tbsp chopped fresh dill
• 2 tsps lemon juice
• 1 tbsp chopped fresh parsley
• salt and freshly ground black pepper

1. Peel the potatoes and chop into small pieces. Place in a saucepan, cover with boiling water and cook until tender. Drain well and mash until smooth. Place in a mixing bowl. Cook the fish either in a steamer above the potatoes or poach for 10 minutes in a little milk.
2. Allow the fish to cool, then flake the fish into the potatoes. Add the spring onions and red curry paste, mix well and season with salt and black pepper.
3. Divide the mixture into eight portions. Mix together the dill and breadcrumbs. Roll each fish cake in the breadcrumbs and dill mixture and shape with a palette knife. Lightly spray a non-stick pan with olive oil spray. Add the fish cakes and dry-fry for 6 minutes on each side.
4. Place the sauce ingredients in a small bowl and mix well.
5. Serve the fish cakes hot with the dill sauce