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. …

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 …

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 …

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 …

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 …

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 …

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, …

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 …

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, …

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 …

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 …

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 …

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 …

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 …

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 …

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 …

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 …

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 …

Clam Chowder
Serves: 6
Fibre o.4g
Protein 36.8g
Fat 41.2g
Calories/serving: 561
WW points per serving: 11

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 …

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 …