Veal Stew

Serves: 4
Calories/serving480
WW points per serving 10
Fibre o.2g
Protein 49g
Fat 29g

• 3 rashers back bacon, diced
• 4og/1 1/2 oz butter
• 1 tablespoon chopped onion
• 4og/1 1/20z mushrooms, sliced
• 90og/2lb cubed stewing veal
• 125ml/4floz water or Chicken Stock
• 225g/8oz sour cream, plus extra for garnish
• 1 teaspoon salt1/4 teaspoon paprika, plus extra for dusting

1. Preheat the oven to 12o°C/250°F/gas3/4
2. Place the bacon, butter, onion and mushrooms in a frying pan and saute slowly until the onion and bacon are lightly browned. Remove the mixture with a slotted spoon and place in an ovenproof serving dish.
3. Leave the bacon fat and butter in the frying pan, then add the veal. Brown the meat on all sides then remove, leaving the fat in the pan. Place the meat in the baking dish with the bacon mixture and mix well.
4. Add the water or Chicken Stock, sour cream, salt and paprika to the frying pan. Heat until just boiling then pour over the meat mixture. Cover the dish and bake for i hour, or until the veal is tender when pierced with a fork. If you wish, serve with a dollop of sour cream and dust with paprika.

Calf’s Liver in Red Wine

Serves: 4
Fibre o.9g
Protein 34
Fat 41g
Calories/serving: 572
WWpoins per serving: 10

• 3 shallots or 1 small onion, peeled and finely chopped
• 125ml/4floz red wine
• 2 tablespoons fresh lemon juice
• 6oml/2floz olive oil
• 1/2 teaspoon dried oregano, or 1 1/2 teaspoons fresh, finely chopped
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground
• black pepper
• 45og/1lb calf’s liver, sliced
• 6og/21/20z butter

1. Combine the shallots, wine, lemon juice, oil, oregano, salt and pepper in a large bowl to make a marinade. Marinate the liver for i hour, then turn the meat and marinate for another hour.
2. Remove the liver from the marinade. Discard the marinade.
3. Melt the butter in a frying pan and saute the liver for 5 minutes on each side.

Enchiladas

Serves: 6
Fibre 2.1g
Protein 35g
Fat 35g
Calories/serving: 490
WW points per serving: 10

• 1 recipe Pasta Crepes
• 675g/1 1/2lb minced pork
• 3 cloves garlic, peeled and finely chopped
• 3 teaspoons chilli powder
• 45ml/1 1/2floz cider vinegar
• 1 tablespoon olive oil
• 30g/1oz chopped onion
• 25oml/8floz prepared tomato sauce or passata
• 25oml/8floz water
• 1/2 teaspoon ground cumin
• 6 drops Tabasco sauce, or to taste
• 1 teaspoon salt, or to taste
• 18og/6oz Cheddar cheese, grated

1. Prepare 12 Pasta Crepes and set aside.
2. In a bowl combine the minced pork, garlic, 2 teaspoons of the chilli powder and the vinegar.
3. Heat the oil in a frying pan and saute the onion over a medium heat for 3 or 4 minutes until soft.
4. Add the pork mixture to the onion, and fry until brown. Cook thoroughly, then pour off all the fat and set the pork aside.
5. In a saucepan make the sauce by combining the tomato sauce or passata, water, cumin, the rest of the chilli powder, the Tabasco sauce and salt. Simmer for 30 minutes.
6. To make the enchiladas place i tablespoon of the sauce, i tablespoon of cheddar cheese and one-twelfth of the pork mixture down the centre of each crepe. Fold the sides over the centre and place, seam-side down, in a baking dish. Pour the remaining sauce over it all and bake for 15 minutes. Cover with the remaining cheese and bake for 5 minutes more or until the cheese is hot and bubbling.

Parmesan Prawns

Serves: 2
Fibre 1.3g
Proetin 59g
Fat 24g
Calories/serving: 510
WWpoints per serving: 10

• 3oml/1ftoz olive oil
• 8og /30z finely chopped onion
• 2 cloves garlic, peeled and finely chopped
• 900g/2lb raw prawns, shelled and deveined
• 225g/8oz prepared tomato sauce or passata
• 1/4 teaspoon dried oregano, or
• 3/4 teaspoon fresh, finely chopped
• 1 tablespoon finely chopped basil
• alt and freshly ground black
• pepper to taste
• 225g/8oz mozzarella cheese, shredded
• 2og/1 1/2oz Parmesan cheese, grated

1. Preheat the grill.
2. Heat i tablespoon of the oil in a frying pan. Saute the onion until golden, add the garlic, and saute for i minute. Add the prawns and saute for 3 minutes, then remove from the pan and place in a baking dish.
3. Heat the remainder of the oil in the frying pan and add the tomato sauce or passata, oregano and basil. Simmer for 15 minutes. Add salt and pepper. Pour the sauce over the prawns and add the shredded mozzarella cheese on top. Top with Parmesan and grill until bubbling.

Spicy Burgers

Serves: 2
Fibre 0.5g
Protein 33g
Fat 40g
Calories/serving: 498
WWpoints per serving: 10

• 350g/12oz minced beef
• 6 drops Tabasco
• 1/2 teaspoons cumin
• 1/2 teaspoon chilli powder
• 1/4 teaspoon garlic powder
• 2 tablespoons butter

1. Mix all the ingredients together except the butter and shape into burgers.
2. Melt the butter in a frying pan and cook the burgers for 5 minutes on each side.

Clam Chowder

Serves: 6
Fibre o.4g
Protein 36.8g
Fat 41.2g

• 36 clams
• 4 rashers bacon, diced
• 1 small onion, chopped
• 2 tablespoons chopped parsley
• 5ooml/16floz clam stock and
• fish stock
• 1 bay leaf
• 1 teaspoon salt freshly ground black pepper to taste
• 5ooml/16floz double cream

1. Wash the clams thoroughly. Place in a deep saucepan, cover with 10 to 15cm/4 to 6in of boiling water, cover with a lid and steam until the shells open (no longer than 5 minutes). Strain and reserve the clam stock and use with-the fish stock.
2. Chop the clams coarsely, then follow the directions for Fish Chowder, substituting the clams for the cod fillets.

Prawn and Cheese Omelette

Serves: 2
Fibre o.3g
Protein 14g
Fat 54.8g
Calories/serving: 550
WW points per serving: 10

• 8 raw prawns, shelled
• 4 tablespoons garlic oil
• 4 eggs
• 6og/ 2 1/2oz herbed goat’s cheese, crumbled
• 30g/1oz unsalted butter
• 4 sun-dried tomato halves softened in olive oil, finely chopped

1. Butterfly the prawns by cutting three-quarters of the way through each prawn along the back vein. Remove the vein. Open the prawn to resemble a butterfly.
2. Heat the garlic oil in a non-stick frying pan or omelette pan and sear the prawns in the hot oil, which should take about 2 minutes on each side. Remove the prawns from the pan and drain on kitchen paper.
3. Beat the eggs together with the goat’s cheese.
Wipe the oil from the pan and add the butter to the pan, then add the beaten egg mixture and cook following the Basic Omelette instructions .
When the eggs are set, add the prawns and sun-dried tomatoes and fold over before serving.

Tandoori Chicken

Serves: 4
Calories/serving: 569
WW points per serving: 10

• 1 x 2.2kg/ 5lb chicken, jointed into 8 pieces
• 4 cloves garlic
• 5-cm/2-in piece ginger root, peeled
• 2 bay leaves
• 2 teaspoons chilli powder
• 1 teaspoon salt
• 2 teaspoons turmeric
• 1 teaspoon ground coriander
• 2 teaspoons ground cumin
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground cloves
• 125ml /4floz olive oil
• 350g/12oz whole milk yogurt
• 9oml/3floz fresh lemon juice
• fresh lemon wedges, to serve

1. Place the chicken in a covered glass baking dish large enough for the pieces to lie side by side.
2. Place the next 11 ingredients in a blender or food processor and blend to a paste.
Combine the paste with the yogurt and lemon juice.
3. Dip each piece of chicken into the mixture and coat it completely. Return the chicken to the baking dish and place in the refrigerator to marinate overnight.
4. Preheat the oven to 18o°C/350°F/gas 4.
5. Wipe most of the marinade off the chicken with kitchen paper, then bake the chicken, covered, for 30 minutes in a large dish. Uncover the chicken, coat with a little more marinade and cook for a further 15 to 20 minutes until golden. Serve with lemon wedges

Spanish Chicken

Serves: 4
Calories/serving: 541
WW points per serving: 10
Fibre: o.5g
Protein: 51
Fat: 59g

• 1 x 2.2 kg. 5lb chicken, jointed into 8 pieces
• 6oml/2ftoz sunflower oil
• 2 cloves garlic, peeled
• 3 tablespoons fresh lemon juice
• 1 teaspoon grated orange zest
• 2 bay leaves
• 125ml/4floz vinegar
• 25oml/8floz white wine
• 250ml/8floz Chicken Stock
• 1/2 teaspoon freshly ground black pepper
• salt to taste

1. Rinse the chicken and dry with kitchen paper.
2. Heat the oil in a frying pan and lightly brown the chicken over a medium heat. Transfer the chicken to a saucepan.
3. Combine the remaining ingredients and pour over the chicken. Simmer, covered, for 1 hour. Add more Chicken Stock, if necessary, to keep the chicken covered.
Serve warm or chilled.

Chicken Cacciatore

Serves: 6
Calories/serving: 402
WW points per serving: 9

• 1 2.2kg/5 lb chicken, jointed into 8 pieces
• 125ml/4floz olive oil
• 6og/2 1/2oz butter
• 6og/2 1/2oz chopped onion
• 225g/8oz shiitake mushrooms, sliced
• 3 cloves garlic, peeled
• 185ml/6floz dry white wine
• 2 bay leaves
• 1 teaspoon chopped basil
• 1/2 teaspoon freshly ground black pepper
• 8oml/2 1/2floz prepared tomato sauce or passata
• salt to taste

1. In a large frying pan, saute the chicken in the olive oil until light golden brown – this should take about 20 minutes.
2. Melt the butter in a separate frying pan, then add the onion and mushrooms and saute until golden. Add the garlic and cook for 4 more minutes.
3. Spoon the mushrooms, onions and garlic over the chicken and pour on the wine. Add the bay leaves, basil and pepper. Simmer for about 15 minutes, partially covered, then stir in the tomato sauce or passata and add salt to taste. Cook, uncovered, over a low heat for about 15 more minutes then serve.

Lemon-basted Roast Chicken

Serves: 4
Calories/serving: 331
WW points per serving: 8
Fat: 17g
Protein: 0.2g

• 4 chicken portions (legs or breasts with wings)
• 1/2 teaspoon dried oregano, or 1 1/2 teaspoons fresh, finely chopped
• 1/4teaspoon garlic powder
• 6og/2 1/2oz butter
• salt and freshly ground black pepper to taste
• 9oml/3floz fresh lemon juice

1. Preheat the oven to 2oo°C/40O°F/gas 6.
2. Sprinkle the chicken with the oregano and garlic powder. Melt the butter in a roasting tin or casserole dish, add the chicken and turn to coat. Sprinkle with salt and pepper.
3. Roast the chicken skin-side up, uncovered, for 30 minutes or until golden brown. Turn the pieces over and continue roasting until brown, about 30 more minutes. Squeeze the lemon juice over the chicken.
4. Cover and leave the chicken to rest in the turned-off oven for 15 minutes. Remove to a platter and serve.

Cantaloupe Granita

Serves: 6
Fibre og
Protein 1g
Fat og
Calories/serving: 70
WW points per serving: 1

• 1 medium cantaloupe melon, peeled, deseeded and chopped
• 25oml/8floz water
• 1 teaspoon grated lime zest
• 6oml 2floz fresh lime juice
• 5og/20z granular sugar substitute

1. Puree the melon in a food processor fitted with a steel blade.
2. In a small saucepan bring the water, lime zest, lime juice and sugar substitute to the boil. Stir in the cantaloupe.
3. Pour into a 33-cm/13-inch by 3.5-cm/9-inch cake tin. Place in the freezer and scrape often with a fork to break up the layers of ice as they form.

Guacamole

Serves: 8
Fibre 1.9g
Proetin 0.8g
Fat 4.2g
Calories/serving: 54
WWpoints per serving: 1

• 1 avocado, peeled and chopped
• 8og/30z onion, peeled and chopped
• 1 tomato, chopped
• 1/3 cucumber, peeled and chopped
• 1/2 teaspoon salt
• 1 jalapeno pepper, finely chopped
• 1/8 teaspoon hot chilli flakes
• 1 tablespoon sour cream
• 1 tablespoon chopped parsley or coriander

1. Place the avocado, onion, tomato and cucumber in a food processor and process for 10 seconds.
2. Season with the salt, jalapeno pepper and chilli flakes. Add the sour cream and parsley or coriander and process for 5 more seconds, then tip into a serving bowl and refrigerate until needed. Use as a dip with cucumber sticks

Summer berry smoothie

Serves : 4
Calories/serving: 66
WWpoint per serving: 1
PREPARATION TIME 10 MINUTES

• 150g (5oz) fresh blueberries
• 150g (5oz) fresh raspberries
• 150g (5oz) fresh strawberries, hulled
• 150ml (1/4 pint) ice-cold skimmed milk
• 150ml (1/4 pint) low-fat natural yogurt
• 1 -2 tablespoons runny honey to taste

1. Rinse the blueberries and raspberries and place in a food processor or liquidiser.
2. Slice the strawberries and place in the food processor with the other fruits.
3. Pour in the milk and yogurt and process for a few seconds until fully combined. Stir in the honey. Pour into glasses and serve

Kiwi and mango salad with lime maple syrup

Serves : 4
Calories/serving: 86
WW points per serving: 1
PREPARATION TIME: 10 MINUTES

• 4 ripe kiwi fruits
• 1 ripe mango
• zest and juice of 2 limes
• 1 tablespoon maple syrup
• fresh mint to decorate

1. Using small serrated knife, trim both ends off the kiwi and peel away the skin. Slice the fruits and set aside.
2.Cut away the skin from the mango, using a sharp knife, then slice away the fruit from around the centre stone. Cut the sections of mango into long slices and arrange with the kiwi in alternate layers on a serving plate.
4 Mix the lime zest and juice with the maple syrup and drizzle over the fruits. Decorate with fresh mint and serve immediately.

Vegetable Stock

825ml/8floz serving
Fibre 1g
Protein o.5g
Fat 3.8g
Calories/serving: 48
WW points per serving: 1

• 30g/1oz butter
• 1 targe onion, peeled and sliced
• 1 large carrot, peeled and sliced
• 3 celery sticks, sliced
• 2 liters/3 1/2 pints water
• 2 sprigs fresh parsley, or 1 teaspoon dried parsley
• 6 whole peppercorns
• 2 whole cloves
• bay leaf
• 2 tablespoons wine vinegar

1. Melt the butter in a deep saucepan over a medium heat. Add the vegetables and saute for 5 minutes. Add the water and seasonings, cover tightly, and simmer for 30 minutes.
2. Strain, cool and store in the refrigerator until needed. Use as directed in recipes.

Fish Stock

825ml/8floz serving
Fibre 0.5g
Protein 19g
Fat 1.3g
Calories/serving: 97
WW points per serviong: 1

• 900g/2lb fish and fish bones
• 2 litres/3 1/2 pints water
• 2 cloves
• 1 /2 teaspoon mace blades
• 3 celery sticks, with tops, diced
• 1 sprig parsley, chopped
• 1 bay leaf
• 5 peppercorns
• 1 tablespoon salt

1. Place all the ingredients in a deep saucepan. Cover tightly and bring to the boil, then turn down the heat and simmer gently for 45 minutes. Strain, cool and store in the refrigerator until needed. Use as directed in recipes.

Roasted red pepper couscous

SERVES: 2
CALORIES/SERVING: 96
WW points per serving: 1
PREPARATION TIME: 20 MINUTES
COOKING TIME: 5 MINUTES
This sweet-flavoured Weight Watchers Recipe can be made in advance and stored in the refrigerator. Reheat by steaming over a pan of boiling water or simply cover with foil in a moderate oven.

• 1 large red pepper
• 50g (2oz) [uncooked weight] couscous
• 1 tsp vegetable bouillon powder
• 1 tsp ground coriander
• 1 tbsp finely chopped fresh chives
• 1 tbsp chopped fresh coriander
• salt and freshly ground black pepper

1. Preheat the oven to 200C, 400F, Gas Mark 6.
2. Place the red pepper on a baking tray and roast uncovered for 15-20 minutes until soft. Remove from oven and place immediately into a plastic food bag and seal. Allow to cool completely then remove from the bag and peel away the skin. Slice the pepper in half and remove the seeds.
3. Chop the flesh into dice and set aside. Measure the couscous in a cup. Place the same amount of water in a saucepan and bring to the boil. Add the bouillon powder anrfcoriander and gradually pour in the couscous, stirring well. Cover with a lid, remove from the heat and allow to stand for 1 minute.
4. Remove the lid and, using two forks, fluff up the couscous grains. Add the herbs, if desire, mix well and season to taste. Add the chopped pepper and arrange on serving plates.

Compote of summer fruits with vanilla yogurt

SERVES: 4
CALORIES/ SERVING: 99
WW points per serving: 1
PREPARATION TIME: 15 MINUTES
COOKING TIME: 10 MINUTES

• 115g (4oz) fresh raspberries
• 115g (4oz) fresh strawberries, hulled
• 115g (4oz) fresh blueberries
• 115g (4oz) fresh blackberries
• 1 tbsp flavoured honey (heather or sunflower)
• 300ml (1/2pint) low-fat set yogurt
• 1 vanilla pod
• mint leaves to decorate

1. Place all the fruits in a large colander and rinse well with cold water.
2. Transfer the fruit to a large saucepan so the fruit can spread out. Add the honey and heat gently over a low heat, carefully stirring the fruits to coat with the honey. As soon as the fruits have warmed through, turn off the heat and allow to cool. Spoon into individual glasses.
2. Make the vanilla yogurt by splitting the vanilla pod lengthways. Scrape out the seeds and add to the yogurt. Mix lightly and place in a serving bowl.

Devilled-salmon Eggs

12 egg halves
Fibre 0g
Protein 5g
Fat 5.7g
Calories/serving: 74
WW points per serving: 1

• 6 eggs
• 3 tablespoons mayonnaise
• 12og/4 1/2oz boneless cooked flaked salmon, canned or smoked (plus extra for garnish if desired)
• 1/2 teaspoon fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon Worcestershire sauce
• 1/2 teaspoon salt
• dash freshly ground black
• pepper sprigs dill, to garnish (optional)

1. Place the eggs in a saucepan, cover with cold water and bring to the boil. Cover the pan, remove from the heat and leave to stand for 18 minutes, then run the eggs under cold water and remove the shells.
2. Slice the eggs in half lengthways and remove the yolks.
Mash the yolks and mayonnaise together until smooth, then add all the remaining ingredients, except for the dill, and mix well.
3. Spoon the mixture into the egg whites and garnish with additional pieces of salmon and sprigs of dill, if desired. Refrigerate for at least 30 minutes before serving.