Sprouts with Parmesan

Serves: 4
Calories/serving: 114
WW points per serving: 2
Fat 8g
Fibre 2.7g
Protein 3.7g

• 20 Brussels sprounds, washed and trimmed
• 2 tablespoons garlic oil
• 2 tablespoons grated Parmesa cheese

1. Boil the Brussels sprouts in lightly salted water for 5 minutes, until barely tender. Drain well and pat dry with kitchen paper. Heat the oil in a frying pan and saute the sprouts until golden on both sides.
2. Remove the sprouts with a slotted spoon and allow to drain on kitchen paper. Place in a bowl and sprinkle with Parmesan cheese. Serve immediately.

Cauliflower Cheese

Serves: 6
Calories/serving: 191
WW points per serving: 3
Fibre 1.4g
Ffat 14g
Protein 11.7g

• 30g/1oz butter
• 1/2 onion, peeled and finley chopped
• 4 garlic cloves, peeld and finley chopped
• 225g/8oz cauliflower, chopped
• 2 eggs, beaten
• 110g/4oz Parmesan cheese grated
• 5 rashers streaky bacon, cooked until crisp the crumbled

1. Preheat the oven to 180C/35o°F/gas 4.
2. Heat the butter in a frying pan. Add the onion and garlic and saute until the onion turns golden. Add the cauliflower and continue to saute for 1 minute more. Transfer to a bowl and add the eggs, Parmesan cheese and crumbled bacon.
2. Mix well then spoon into a buttered baking dish and bake for 1 hour or until brown.

Turkey Sausages

• 2 tablespoons garlic oil
• 1 small onion, peeled and finely chopped
• 1 clove garlic, peeled and finely chopped
• 450g/1lb minced turkey
• 3 tablespoons sour cream
• 11og/4oz breadcrumbs made from low carbohydrate bread
• 1 /2 teaspoon finely chopped sage
• 1/2 teaspoon salt
• 1 tablespoon walnut oil

1. Heat the garlic oil in a non-stick frying pan. Add the onion and garlic and saute until the onions are golden.
2. Mix all the other ingredients except the walnut oil together in a bowl. Add the onions and garlic and shape into 8 balls. Roll the balls into long sausages.
3. Heat the walnut oil in a frying pan and saute the sausages until brown on both sides and cooked through.

Soft-boiled Eggs

Serves: 1
Calories/serving: 156
WW points per serving: 3
Fibre: og
Protein: 12.6g
Fat: 1o.6g

• 2 large eggs, at room temperature

1. With an ‘egg pricker’ or skewer make a small hole in the large end of the egg. This stops the egg from cracking during cooking.
2. Place the eggs in a saucepan full of cold water and bring to the boil. Boil for 3 minutes for loose eggs, 4 minutes for runny yolks and firm whites, and 5 minutes for firm yolks and whites. Run under cold water to stop the eggs from cooking further, then crack open the tops and serve in egg cups.

Sunny-side Up and Over Easy Eggs

2. If Sunny-side Up is your preference, remove from the pan after about 2 1/2 minutes; for Over Easy use a spatula or fish slice and carefully flip the eggs over, then cook for 30 seconds more. Sprinkle with salt and pepper to taste.

Hard-boiled Eggs

Serves: 1
Calories/serving: 156
WW points per serving: 3
Fat 10.6g
Protein 12.6g

• 2 large eggs, at room temperature

1. With an ‘egg pricker’ or skewer make a small hole in the large end of the egg.
2. Place the eggs in a saucepan of cold water and bring to the boil. Cover the pan and turn off the heat. Allow the eggs to remain in the water for 20 minutes, then drain and cool.

Poached Eggs

Serves:1
Calories/serving: 156
WW points per serving: 3
Fibre: og
Protein: 12.6g
Fat: 1o.6g

• 1 teaspoon vinegar
• 2 eggs, at room temperature
• salt and pepper to taste

1. Fill a saucepan half full with cold water, add the vinegar and heat the water to a simmer. Break the eggs, one at a time, into a flat saucer and slide into the simmering water. Allow to simmer for 3 minutes until the whites are no longer transparent, then remove from the water with a slotted spoon. Place on a plate and season with salt and pepper.

Pesto Sauce

Serves: 6
Calories/serving: 108
WW points per serving: 2
Fibre: o.5g
Protein: 2.4g
Fat: 11g

• 1 clove garlic, peeled and crushed
• 6og/2 1/20z fresh basil
• 2og/2/3oz fresh parsley
• 30g/1oz Parmesan cheese, grated
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 6oml/2floz olive oil

1. In a food processor fitted with a steel blade, pulse the garlic until coarsely chopped. Add the basil, parsley, Parmesan cheese, salt and pepper; process until the herbs are finely chopped. While the processor is running, add the olive oil and process until just blended. 1. In a food processor fitted with a steel blade, pulse the garlic until coarsely chopped. Add the basil, parsley, Parmesan cheese, salt and pepper; process until the herbs are finely chopped. While the processor is running, add the olive oil and process until just blended. .

Tartare Sauce

Serves: 7
Calories/serving: 164
WW points per serving: 3
Fibre: og
Protein: og
Fat:18g

• 16oml/5floz mayonnaise
• 1 tablespoon tarragon vinegar
• 1teaspoon finely chopped onion
• 1 teaspoon capers, drained
• 1 teaspoon finely chopped cornichons
• 1teaspoon finely chopped olives
• 1 teaspoon finely chopped parsley

1. Combine all the ingredients together and mix well.
2. Store in a covered jar in the refrigerator. This will keep for several weeks.

Calories/serving: 164
WW points per serving: 3
Fibre: og Protein: og Fat:18g

• 16oml/5floz mayonnaise
• 1 tablespoon tarragon vinegar
• 1teaspoon finely chopped onion
• 1 teaspoon capers, drained
• 1 teaspoon finely chopped cornichons
• 1teaspoon finely chopped olives
• 1 teaspoon finely chopped parsley

1. Combine all the ingredients together and mix well.
2. Store in a covered jar in the refrigerator. This will keep for several weeks.

Raspberry Shake

Serves: 2
Calories/serving: 158
WW points per serving: 3
Fibre: og
Fat: 9.9g
Protein: 1.5g

• 2 scoops Vanilla Ice Cream
• 25oml/8ftoz diet ginger ale
• 45ml/1 1/2 floz double cream
• 1-2 teaspoons raspberry flavouring

1. Place all the ingredients in a blender and blend for i minute at medium speed, then pour into a tall glass.

Cream Sauce

Serves: 10
Calories/serving: 121
WW points per serving: 2
Fat 13
Protein 1g
Fibre 0g

• 120g,4 1/2oz unsalted butter
• 3 egg yolks
• 6oml/ 2floz water
• 6oml/2ftoz double cream
• dash nutmeg, to garnish

1. Place the butter in the top of a double boiler over hot (but not boiling) water. Add the egg yolks one at a time, beating constantly with a rotary or hand electric beater. Add the water and cream and continue to beat until the sauce thickens, which should take about 7 to 10 minutes. Sprinkle with nutmeg as a garnish, if desired.

Ratatouille

Serves: 8
Calories/serving: 111
WW points per serving: 2
Fibre: 3.1g
Protein: 2.3g
Fat:7.8g

• 6oml / 2floz olive oil
• 3 courgettes, unpeeled, quartered and cut into 2.5-cm/1-in lengths
• 1/2 aubergine, unpeeled, cut into 4cm/1 1/2in cubes
• salt and freshly ground black pepper to taste
• 1 onion, peeled and chopped
• 5 cloves garlic, peeled and finely chopped
• 2 green peppers, deseeded and chopped
• 25oml /8floz prepared tomato sauce or passata
• 1/2 teaspoon dried thyme, or 1 1/2 teaspoons fresh, finely chopped
• 1 tablespoon basil, chopped
• 4 tablespoons finely chopped parsley
• lemon wedges

1. Preheat the oven to 18o°C/350°F/gas 4.
2. Heat half the olive oil in a large frying pan and add the courgettes, aubergine, salt and pepper. 3.Cook, stirring occasionally, for about 10 minutes.
4. Heat the remaining olive oil in another frying pan. Add the onions, garlic and peppers, and cook until lightly browned. Add the tomato sauce or passata and simmer, stirring occasionally, for about 10 minutes.
5. Add the courgette and aubergine to the tomato mixture, then mix in the thyme, basil and parsley. Pour into a casserole dish, cover, and bake for about 20 minutes or until the vegetables are tender.
6. This can be served warm, or cold with lemon wedges.

Turnips

Serves: 4
Calories/serving: 114
WW points per serving: 2
Fibre: 2.2g
Protein: 2.6g
Fat: 8.5g

• 4 medium-size turnips, trimmed
• salt to taste
• 3og/1oz unsalted butter
• 3 rashers streaky bacon

1. Boil the turnips in salted water until fork-soft. Drain well and, using a potato masher, mash the turnips with the butter until smooth.
2. Fry the bacon in a non-stick frying pan. Remove the bacon but leave the fat in the pan. Spoon the turnips into the pan and saute until they are crispy. Remove to a bowl, crumble the bacon on top and serve.

Japanese Egg Custard

Serves: 6
Calories/serving: 126
WW points per serving: 2
Fibre: 1g
Protein: 13g
Fat 5g

• 140g/ 5oz cooked chicken, finely chopped, or raw prawns, peeled and finely chopped
• 3 water chestnuts, finely chopped
• 6 mushrooms, finely chopped
• 2 spring onions, chopped
• 1 tablespoon sherry
• 4 eggs, beaten
• 1 teaspoon salt
• 75oml/1 1/4 pints Beef Stock
• 12 spinach or lettuce leaves

1. Preheat the oven to 15o°C/3oo°F/gas 2.
2. Combine the chicken or prawns, water chestnuts, mushrooms, spring onions and sherry in a bowl. Mix well, then divide the mixture evenly between six ramekins.
Beat the eggs, salt and Beef Stock together. Pour into the ramekins and cover with the spinach or lettuce leaves.
3. Place in a large roasting tin and pour in enough boiling water to come halfway up the sides of the ramekins. Cover the tin with foil and bake for 30 minutes or until the mixture is set. Serve in the ramekins.

Coq au Vin

Serves: 6
Fibre 1.5g protein 49g
Fat40g
Calories/seving: 629
WW points per serving: 12

• 4 rashers thick-sliced bacon
• 1oog/4oz butter
• 1X1.8kg/4lb chicken, jointed into 8 pieces
• 1 teaspoon salt
• 25oml/8floz red wine

• 1/4teaspoon garlic powder
• 3/4 teaspoon chopped thyme
• 1 bay leaf
• 4 medium-size onions, peeled and sliced
• 225g/8oz button mushrooms
• sliced chopped chives, to garnish

1. Dice the bacon and saute in 6og/2 1/2oz of the butter in a large frying pan until brown. Remove the bacon from the frying pan and reserve.
2. Rinse and thoroughly dry the chicken with kitchen paper. Brown in the bacon fat, then drain off the fat and season the chicken with salt. Place in a large saucepan.
3. Add the bacon, wine, Chicken Stock, garlic powder, thyme and bay leaf to the chicken, cover and simmer for 45 minutes. Remove the chicken and keep warm. Boil the liquid in the saucepan until it reduces by half.
4. In a separate frying pan, saute the onions and mushrooms in the remaining butter until the onions are golden.
Put the chicken back into the saucepan. Cover with the mushrooms and onions and simmer for 5 minutes. Garnish with chives, if desired.

Pizza Burgers

Serves: 4
Fibre 0.7
Protein 49g
Fat 51g
Calories/serving: 670
WWpoints per serving: 12

• 9oog/2lb minced beef
• 1 teaspoon salt
• 1 tablespoon chopped parsley
• 1/2 teaspoon dried basil, or 1 1/2 teaspoons fresh, finely chopped
• 1/2 teaspoon dried oregano or 1 1/2 teaspoons fresh, finely chopped
• 3 tablespoons olive oil
• 6 slices mozzarella cheese
• 175ml/6floz prepared tomato sauce or passata
• 30g/1oz grated Parmesan cheese

1. Preheat the oven to 2oo°C/40o°F/gas 6.
2. Mix the beef with the salt, parsley, basil and oregano and shape into 6 burgers each 1cm/1/2in thick.
3. Heat the oil in a frying pan and cook the burgers until well browned on both sides. Arrange in a shallow baking dish, making sure they are not touching each other. Top each burger with a slice of mozzarella cheese. Pour on the tomato sauce or passata, sprinkle with Parmesan cheese and bake for 15 minutes.

Two-cheese Omelette

Serves: 2
Fibre o.3g
Protein 2
Fat 56.5g
Calories/serving : 615
WW points per serving: 12

• 30g/1oz unsalted butter
• 2 tablespoons finely chopped onion
• 4 eggs
• 2 tablespoons double cream
• 12og/ 4 1/2oz soft cheese, mashed or chopped
• 6og/ 2 1/2oz firm cheese, grated
• 1 tablespoon chopped parsley, to garnish

1. Heat the butter in a non-stick frying pan over a medium heat. Add the onion and cook until transparent.
2. Beat the eggs together with the cream and soft cheese. Cook following the Basic Omelette instructions until the eggs set.
3. Sprinkle the grated hard cheese over the eggs and cook for i minute. Slice the omelette in two and fold each semicircle in half. Flip over to melt the cheese and brown both sides. Serve hot and crisp. Garnish with parsley, if desired.

Spicy Spare Ribs

Serves: 4
Calories/servinig: 644
WW points per serving: 12
Fibre: 1g
Protein: 51g
Fat:54g

• 1.8 kg/4lb pork spare ribs, or beef ribs
• 1 tablespoon paprika
• 2 teaspoons chilti powder
• 3/4 teaspoon salt
• 1/2 teaspoon dry mustard
• 1/4 teaspoon garlic powder
• 1/8 teaspoon freshly ground black pepper

1. Preheat the oven to 230°C/450°F/gas 8.
2. Place a single layer of ribs, meaty side down, in a shallow roasting tin. Roast for 30 minutes, then drain off the fat.
3. Combine the rest of the ingredients and sprinkle evenly over the ribs.
4. Turn the oven down to 18o°C/350°F/gas 4. Roast the ribs, meaty side up, for a further 30 minutes to 1 hour for pork spare ribs. Beef ribs will take about 1 to 1 1/2 hours.

Salmon Salad Recipe

Serves: 2
Fibre 3.1
Protein 40g
Fat 33.5g
Calories/serving 488
WWpoints per serving 10

* 2 salmon fillets
* whole leaves of 1 chicory head
* 1 small tomato, peeled and quartered
* 1 small ripe avocado, stoned pelled and diced
* 1/4 small onion, peeled and diced
* 6 stoned black olives
* 2 tablespoons/servings Lime Dill Dressing

1. Place the salmon fillets in a saucepan, cover with wateh and add seasoning ( such as fresh parsley, slice of lemon or black pepper). Cover the pan and simmer the fish for 7 to 10 minutes,
until cooked. Remove the fish from the pan. allow to cool, then cut into 2.5cm/1 in wide stips.
2. Wash and dry the chicory leaves. Chop the tomato, avocado, onion and olives and mix together in a bowl.
3. place the chicory leaves in a daisy formation in a round, shallow salad bowl.
Place strips of the salmon in each of the chicory leaves and dot with Lime Dill Dressing.

Chicken and spinach lasagne

Serves: 4
Calories/serving 508
WWpoints per serving 10
Preparation time 25 minutes
Cooking time 25 minutes

• 4 chicken breasts, skinned and boned
• 1 small onion, chopped
• 1 small red pepper, seeded and diced
• 1 X 500g jar tomato pasta sauce
• 1 tablespoon chilli paste or powder
• lOOg (3 1/2oz) fresh spinach
• 6 lasagne sheets
• 400g low-fat white sauce
• 50g (2oz) low-fat Cheddar cheese, grated

1. Preheat the oven to 180C, 350F, Gas Mark 4. Preheat a non­ stick frying pan or wok.
2. Cut the chicken into strips and dry-fry in the non-stick pan for 5-6 minutes, until cooked. Add the onion and cook for 2 minutes. Add’the red pepper and cook for a further 2 minutes. Add the pasta sauce and chilli. Simmer, uncovered, for 10 minutes, stirring occasionally. Remove from the heat.
3. Wash and roughly chop the spinach and add to the tomato and chicken mixture.
4. Place half the tomato and chicken mixture in a medium-sized lasagne dish and arrange three lasagne sheets on top. Add the remaining mixture and then the remaining lasagne sheets and top with the white sauce. Sprinkle the grated cheese on top.
5. Place in the oven and bake for 20-25 minutes.