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

Spice Cake

Serves: 9
Calories/serving: 218
WW points per serving: 4
Fat 15.6g
Protein 8g
Fibre 1.9g

• 6 eggs
• 60g/5 1/2oz soy flour
• 110g/4oz granular sugar substitute
• 1 1/2 teaspoons ground ginger
• 1 1/2 teaspoon ground cinnamon
• 1 1/4 teaspoon ground allspice
• 1 1/8 teaspoon ground cloves
• 12og/4 1/2oz butter, melted and cooled
• 6oml/2floz water

1. Preheat the oven to 18o°C/350°F/gas 4.
2. Grease a 23-cm/9-inch square baking tin.
3. In a large bowl, beat the eggs for 5 minutes, until they form a ribbon when the beater is lifted from the bowl.
4. Meanwhile, in another bowl whisk the soy flour, sugar substitute, ginger, cinnamon, allspice and cloves together. Stir in the butter and water and mix well.
5. Stir one-third of the eggs into the spice mixture to lighten and combine. In two additions, fold the remaining eggs into the spice mixture then pour the cake mix into the prepared tin. Bake for 20 minutes, until a metal skewer inserted into the centre comes out clean. Serve either warm or at room temperature, cut into squares.

Green Beans Almandine

Serves : 4
Calories/serving: 230
WW points per serving: 4
Fiber 3.8g, fat 18g, protein 3.4g

• 450g/1 lb fresh or frozen stringless green been
• 60g/2 1/2 oz butter
• 225g/8oz shiitake mushroom, sliced
• 1/2teaspoon salt
• 30g/1oz sliced almonds

1. Top and tail the beans, if needed. Simmer in a small amound of water water for 6 to 7 minutes.
2. Melt the butter in a frying pan and saute the mushrooms until brown. Add the salt and almonds.
3. Add the beans to the frying pan and toss well. Simmer 4 minutes and add more salt if needed. Serve hot.

Grilled lobster

SERVES: 1
CALORIES/SERVING: 228
WW POINTS PER SERVING: 4
FAT: 3.4G
PREPARATION TIME: 10 MINUTES
COOKING TIME: 15 MINUTES

You can use cooked lobsters to save preparation time.

• 1 cooked lobster (approx. 500g)
• 14 tsp mustard powder
• Vt tsp cayenne pepper
• 1 tbsp chopped fresh chives
• 150ml (1/2 pint) low-fat natural yogurt
• 25g (1oz) low-fat mature Cheddar cheese, grated
• salt and freshly ground black pepper

1 Using a sharp knife, split the lobster in half lengthways by placing the point of the knife into the centre and pressing down through the shell. Remove the dark vein-like canal which runs along the length of the tail. Take out the meat from the main shell and place on a chopping board. Remove the stomach, which is under the head, and throw away. Throw away also the spongy material between the shell and the meat.
2 Chop the lobster meat and place in a small mixing bowl. You can add the liver, a soft creamy mass, to the meat.
3 Add the mustard, cayenne pepper, chives and yogurt. Season with salt and black pepper and mix the ingredients together. Carefully spoon the meat mixture back into the lobster shell
and sprinkle with the cheese.
4 Place under a hot grill until golden brown and piping hot.
5 Just before serving, crack the claws, using lobster crackers or a rolling pin to make it easier to remove the claw meat. Serve hot.

SERVES: 4
CALORIES/ SERVING: 234
WW POINTS PER SERVING: 4
PREPARATION TIME: 15 MINUTES
COOKING TIME: 25 MINUTES

For extra flavour, you can add / tsp red chilli paste along with the canned tomatoes.

• 1 X 400g pack low-fat sausages
• 1 onion, chopped
• 1 garlic clove, crushed
• 1/2 red and 1/2 green pepper, seeded and chopped
• 1/2 medium courgette, chopped
• 1 X 415g can baked beans
• 1 X 400g can chopped tomatoes
• 1 tsp red chilli paste (optional)
• 2 tsps Worcester sauce
• 1 tsp tomato puree
• 1 tsp mixed herbs
• freshly ground black pepper

1 Grill the sausages until brown and cooked through.
2 Meanwhile, preheat a non-stick frying pan. Add the onion and garlic and dry-fry for 1 minute. Add the peppers and courgette, cover and continue cooking for a further 2 minutes.
3 When the vegetables are soft, add the baked beans, chopped tomatoes, chilli paste (if using), Worcester sauce, tomato puree and herbs and mix well. Simmer over a low heat for 10 minutes.
4 When cooked, cut the sausages into chunks and add to the vegetable mixture. Simmer for a furder 5 minutes, and add ground black pepper to taste.

Ginger and Apricot Pork Tenderloin

Serves: 4
Calories/serving: 218
WW points per serving: 4
Fibre: 0.5g
Protein: 36.5g
Fat:6g

• 2 whole pork tenderloins, about
• 675g/1 1/2lb in total 50oml/16floz Chicken Stock
• 3 tablespoons grated ginger root
• 2 tablespoons no-sugar-added apricot jam or no-sugar-added marmalade
• 2 tablespoons soy sauce
• 2 cloves garlic, peeled and finely chopped

1. Combine all the ingredients in a large bowl and marinate in the refrigerator for at least 2, and up to 6, hours.
2. Preheat the oven to 200°C/40o°F/gas 6.
3. Place the pork in a roasting tin, discarding the marinade, and roast for 20 minutes or until a meat thermometer registers 8oDC/16o°F. When cooked, leave the pork to stand for 10 minutes before slicing, for easier carving.

Crispy White Radish

Serves:2
Fibre o.1g
Protein og
Fat 14g
Calories/serving 121
WW points per serving 3

• 1 medium daikon (white radish)
• garlic oil for frying
• salt

1. Using the large holes on a four-sided grater, shred the radish. Fill a 23-cm/9-in frying pan one-quarter full with garlic oil. Heat the oil until very hot and fry the radish until golden brown. 2. Remove from the oil with a slotted spoon and drain on kitchen paper, then sprinkle with salt.

Ratatouille mushrooms

Serves: 2
Calories/serving 148
WW points per serving 3
Preparation time: 10 minutes
Cooking time: 25minutes

• 4 large open mushrooms
• 2 medium onions, sliced
• 225g (8oz) courgettes, sliced
• 1 small aubergine, sliced
• 1 large red pepper, seeded and finely sliced
• 1X400g can chopped tomatoes
• 2 garlic cloves, crushed
• 2 tablespoons chopped fresh thyme
• olive oil spray
• salt and freshly ground black pepper
• fresh basil to garnish

1. Place the mushrooms on a baking tray and lightly spray with olive oil spray. Place under a hot grill and cook for 3-4 minutes on each side.
2. Preheat a non-stick frying pan or wok. Add the onions and dry-fry until soft. Add the courgettes, season with salt and black pepper, and cook for a further 2-3 minutes. Pour into
a saucepan.
3. Add the aubergine and red pepper to the frying pan, season and dry-fry for 4-5 minutes. Transfer to the saucepan. Pour the tomatoes into the frying pan, add the garlic, and
thyme, bring to the boil, and then pour over the vegetables. Place the saucepan on the heat and simmer for 10 minutes.
5. Spoon the vegetables on to the mushrooms. Just before serving, sprinkle with fresh basil.

Strawberry Parfait

Serves: 1
Fibre 3g
Protein 6.5g
Fat 9g
Calories/serving: 160
WW points per serving 3

• 6og/2 1/2oz ripe strawberries sliced
• 2 teaspoons granular sugar substitute
• 125ml/4floz plain whole milk yogurt
• 1/8 teaspoon almond or coconut essence
• 1 tablespoon lightly toasted sliced natural almonds, lightly crushed

1. Sprinkle the strawberries lightly with V8 of a teaspoon of sugar substitute. 2. Mix the yogurt, remaining sugar substitute and almond or coconut essence together in bowl. 3. Spoon one-third of the yogurt mixture into the bottom of a tall glass. Top with half of the strawberries. Cover with most of the remaining yogurt, reserving about 2 tablespoons. Add the remaining strawberries, drizzle the remaining yogurt over the top and sprinkle with the almonds.

Special Pate

Slices: 20
Fibre 0.3g
Protein 12.3g
Fat 7.8g
Calories/slice: 130
WW points per slice: 3

• 4 rashers bacon
• 45og/1lb chicken livers
• 2 tablespoons butter
• 6oo-7oog/1lb 5oz-1lb 907 skinless chicken breast fillets, pounded flat
• 2 tablespoons white wine
• 11og/4oz water chestnuts, drained
• 2 hard-boiled eggs
• 4 teaspoons salt
• 1 Boursin cheese, about 90g/3 1/2oz
• 3 tablespoons basil freshly ground black pepper

1. Preheat the oven to 14o°C/275°F/gas 1.
2. Fry the bacon until crisp, then drain and reserve the fat.
3. Heat 2 tablespoons of the bacon fat in a frying pan and saute the chicken livers for about 5 minutes over a medium heat, then remove from the pan and set aside.
4. Add the butter to the pan and melt over a medium heat, then add the chicken breasts and saute for 3 minutes on each side. Add the wine and simmer for a further 3 minutes.
Place the cooked bacon, chicken livers, chicken breast, water chestnuts and eggs into a large bowl or food processor and chop finely. Add the salt, the rest of the bacon fat, the Boursin cheese, basil and pepper to the bowl and mix well.
5. Pack the mixture into a large buttered deep dish or loaf tin, cover with foil and place a heavy weight on top to keep the pate from rising. Bake for 2 hours then turn the oven off and allow the pate to cool in the oven. Unmould and cut into slices.

Tossed Salad with Tomato Dressing

• 2 heads lettuce (any variety)
• 2 tomatoes, peeled, chopped and deseeded
• 6 spring onions, finely chopped
• 1 tablespoon Dijon mustard
• teaspoon salt
• tablespoons olive oil
• 2 tablespoons tarragon vinegar
• 1 tablespoon mayonnaise

1. Wash the lettuce, dry thoroughly, tear into bite-size pieces and refrigerate.
2. To make the dressing, mash the tomatoes with the spring onions until they almost form a paste. Add the remaining ingredients, except for the lettuce, and beat with a whisk. Refrigerate until needed.
3. To serve the salad, place the lettuce in a large salad bowl, pour the dressing on top and toss well. Serve immediately.

Beef Stock

Serves 8 ( 10X250ml/ 8floz serving)
Fibre 0.8g
Protein 15.2g
Fat 4.9g
Calories/serving: 117
WWpoints per serving: 3

• 900g/2lb stewing steak
• 1 teaspoon salt
• 3 litres/5 pints cold water
• 8og/3oz diced onion
• 6og/2 1/2oz diced carrot
• 6og/2 1/2oz diced celery
• 11og/4oz diced tomato
• 15g/1/2 oz chopped green pepper
• 1/4 teaspoon freshly ground black pepper
• 1 teaspoon chopped parsley

1. Place the meat and salt in a saucepan with the cold water and bring to the boil over a low heat. Skim any foam off the top, then cover and simmer for 2 1/2 hours.
2. Add the vegetables and seasonings and cook slowly for an additional 1 1/2 hours. Remove the meat and serve with Mustard Sauce. Strain the stock and use as directed in recipes.