Laurie
MM addict
Middle Eastern aubergine dip
½ point value – serves 4 - not freezable
Ingredients
1kg aubergines
½ small onion, chopped coarsely
2 garlic cloves
juice of 1 lemon
a small bunch of flat bed parsley, chopped
150g/5 1/2 oz low fat plain yogurt
salt and freshly ground pepper
a pinch of cayenne pepper or paprika to serve
Instructions
Preheat the oven to 220’c. Stab the aubergines with a fork and lay them on a baking tray. Sprinkle with salt, and then roast for 35-45 minutes or until charred and soft. Leave to cool.
Slit the cooled aubergines open and spoon the flesh out of them and put them in a food processor with the onion, garlic, lemon juice, parsley and yogurt to blend.
Taste and adjust the seasoning and then serve sprinkled with a pinch of cayenne pepper or paprika.
Banana cake
Serves 10 – 2 ½ points per serving – freeze up to a month
Ingredients
150g low fat soft cheese
4 tbsp artificial sweetener
3 medium eggs, separated
2 soft bananas, mashed with fork
200g polenta, cooked according to packet instructions
½ tsp baking powder
low fat cooking spray
For the filling
150g/5 ½ oz low fat soft cheese
1 ½ tsp artificial sweetener
grated zest of 1 orange
1 banana
juice of ½ lemon
Instructions
Preheat the oven to 180’c.
Cream together the low fat soft cheese and the sweetener and then whisk in the egg yolks and mashed bananas.
Fold in the polenta and baking powder. Whisk the egg whites in a separate bowl, until stiff. Fold them into the polenta mix.
Spray two 18cm/7” tins with low fat spray and line the bases with greaseproof paper. Divide the mix between two tins and bake for 30 minutes or until firm to touch.
Allow the cakes to rest for 5 minutes and then remove them from the tins. Leave to cool on a rack.
For the filling, cream together the low fat cheese, sweetener and orange zest and spread over one of the cakes.
Slice the banana and toss in the lemon juice before placing on top of the creamy filling. Place the other cake on top and serve.
Chilli and bacon pasta
9 points value – serves 4 – freeze up to a month
Ingredients
450g tagliatelle
low fat cooking spray
2 red chillies, de-seeded and chopped finely
8 rashers of rind less smoked lean bacon, chopped
325g low fat fromage frais
2 tbsp fresh ground black pepper
Instructions
Cook the tagliatelle in a large pan of boiling salted water for 10 minutes or until cooked.
Heat the low fat cooking spray in a frying pan and add the chillies and bacon. Cook for 5-6 minutes or until the bacon is crispy.
Drain the pasta and return to the pan with the chilli, bacon, fromage frais, basil and seasoning.
Toss together and serve immediately.
Prawn and tomato curry
7 ½ points – serves 4 – freeze up to 1 month
Ingredients
400g can of chopped tomatoes
1 medium onion, diced
1 garlic clove, chopped
4 tbsp chopped, fresh coriander
100g frozen peas
200g fish stock
1 tsp ground coriander
2 tsp ground cumin
2 tbsp tomato puree
400g brown or long grain rice
2 pints veg stock
½ tsp ground cumin
500g tiger prawns
4 tbsp low fat fromage frais
salt and freshly black pepper
Instructions
Place the tomatoes, onion, garlic, half the chopped coriander, peas and stock into a saucepan and simmer for 5 minutes.
Mix the spices with the tomato puree and add to the tomato mixture in the pan. Simmer for another 5 minutes.
Meanwhile place the rice, stock and spices in a large saucepan, bring to the boil and simmer for 2 minutes before stirring in the fromage frais and retain chopped coriander.
Season the curry well and serve with the drained spicy rice.
Chicken korma
3 ½ points- serves 4 – freeze up to 1 month
Ingredients
6 garlic cloves – peeled and chopped
4cm fresh ginger, peeled and chopped
2 tbsp chicken stock
low fat cooking spray
1 onion, diced finely
1 bay leaf
8 cardamom pods, cracked
4 cloves
cinnamon stick
1 tbsp ground cumin
1 tbsp ground coriander
½ tsp cayenne pepper
1 tbsp tomato puree
4 x chicken breasts cut into bite size pieces
3 tbsp low fat fromage frais
3 tbsp low fat natural yogurt
150ml chicken stock
2 tsp garam masala
Ingredients
Place the garlic, ginger and chicken stock into a blender and blend to a paste.
Heat a large non stick frying pan with the low fat cooking spray and add the onion, bay leaf, cardamom, clove and cinnamon stick. Cook 3-4 minutes, stirring occasionally.
Add the ground cumin and coriander, cayenne pepper and tomato puree. Stir to combine. Stir in the chicken to coat with all spices.
Stir in the remaining ingredients and bring to a simmer for 25 minutes or until the chicken is cooked through.
Spicy veg chilli
1 ½ point value – serves 4 – freeze up to 1 month
Ingredients
low fat cooking spray
1 onion, chopped
1 garlic clove, crushed
2 red pepper, de-seeded and chopped
1 tsp chilli powder
2 carrot, diced
150g frozen sweetcorn
400g can of kidney beans, drained and rinsed
400g can of chopped tomatoes
shredded ice berg lettuce, to serve
Instruction
Heat a large saucepan with low fat spray. Fry the onion for 2-3 minutes until starting to soften.
Add the garlic and peppers and cook for another 4-5 minutes.
Stir on the chilli powder then add the remaining ingredients.
Simmer for 20 minutes. Serve on a bed of shredded lettuce.
1 Pan Turkey Bolognese
4 ½ points – serves 1 – do not freeze
Ingredients
low fat cooking spray
1 small onion, chopped finely
1 clove garlic, crushed
100g turkey mince
100ml chicken stock
1 tsp tomato puree
1 tsp soy sauce
200g can chopped tomatoes
50 g dried spaghetti, broken into short lengths
100g mixed zero veg, chopped finely
salt and freshly ground pepper
Instructions
Heat a non stick saucepan and spray with cooking spray, then stir fry the onion and garlic for a few minutes until softened, adding a few tbsp of stock if necessary to prevent sticking.
Add the turkey mince, season and stir fry for a further 3 minutes until it is brown and crumbly. Add all the other ingredients except for the veg and bring to the boil. Reduce the heat and simmer, covered, for 10 minutes.
Add the veg and stir in, the simmer for 5 minutes and serve.
Spaghetti bolognaise
5 ½ points – serves 4 – freeze sauce only
Ingredients
low fat cooking spray
2 onion, chopped finely
300g extra lean beef mince
2 garlic cloves, chopped finely
2 carrot, chopped finely
2 celery sticks, chopped finely
400g can of chopped tomatoes
3 tbsp tomato puree
leaves from 2 fresh thyme sprigs or 1 tsp dried thyme
100ml red wine
2 tbsp Worcestershire sauce
225g dried spaghetti
a small bunch if parsley, chopped
salt and freshly ground pepper
Instructions
Spray a large frying pan with the low fat cooking spray and put on a medium heat. Fry the onion and garlic for about 5 minutes or until softened. Add the mince, breaking it up with the back of the wooden spoon, and cook until it is browned all over.
Add the carrots, celery, tomatoes, tomato puree, thyme, seasoning, red wine and Worcestershire sauce. Stir together and leave to simmer for 30 minutes.
Meanwhile, cook the spaghetti in plenty of boiling, salted water for 10 minutes. Drain and add to the sauce.
Season to taste. Stir in the parsley before serving.
Pasta and roasted tomato sauce
6 points – serves 4 – freeze for 1 month
Ingredients
24 ripe plum tomatoes, halved
6 garlic cloves, peeled
2 red chillies, de-seeded and chopped
1 tbsp oregano leaves
low fat cooking spray
2 onions, chopped
500g penne
1 tbsp basil leaves, torn
salt and pepper
Instructions
Preheat the oven to 160’c
Place the tomatoes, garlic, red chillies and oregano in a roasting tin and spray with low fat spray. Roast for 45 minutes or until the tomatoes are finely chopped.
Heat a large pan with spray and saut! the onion for 5-6 minutes.
Cook the pasta in a large pan of boiling salted water for 10 minutes until cooked.
Add the tomato mix, basil leaves and seasoning to the onion and cook for a further 5 minutes
Drain the pasta, place in a serving dish and pour over the tomato sauce. Toss gently and serve immediately.
Steak and ale pie
7 points – serves 1 – do not freeze
Ingredients
low fat cooking spray
1 small onion, chopped finely
1 carrot, chopped
1 celery, chopped
1 fresh sage sprig, shopped
100ml chicken stock
100g mushrooms
75g lean sirloin steak, fat removed & meat cubed
1 tsp flour
2 tbsp ale
salt and freshly ground black pepper
For pastry
50g ready rolled puff pastry
1 tsp skimmed milk, to glaze
Instructions
Heat a non stick saucepan and spray with low fat cooking spray. Fry the onion, carrot, celery and sage for 5 minutes or until soft, adding a little stock if necessary to prevent them from sticking.
Add mushrooms, season and stir fry for a further 2 minutes; then remove all the veg to a plate.
Spray the pan again, season and fry the meat until browned all over, the sprinkle with flour, return the veg to the pan and stir it all together.
Pour over the remaining stock and ale and bring to the boil. Reduce the heat, cover and simmer for 30 minutes on a low heat.
Meanwhile, roll out the puff pastry to fit an individual pie dish. Preheat the oven to 180’c. Spoon the cooked filling into the dish and lay the pastry on top, pressing down at the edges.
Brush with a little skimmed milk and cut a slit in the middle. Bake for 20-25 minutes or until golden.
Spaghetti carbonara
5 ½ points – serves 1 – do not freeze
Ingredients
75g dried spaghetti
2 turkey rashers
50g low fat soft cheese with garlic and herbs
a few fresh basil and parsley sprigs, finely chopped
salt and freshly ground pepper
Instructions
Cook the spaghetti in plenty of boiling, salted water, for 8-10 minutes until just cooked but still a little al dente
Meanwhile, grill the turkey rashers as instructed on the pack, until crisp, and then chop into small pieces
Drain the pasta and return it to the hot saucepan. Immediately add the soft cheese seasoning, turkey rashers and basil or parsley. Toss together until the cheese has melted and serve at once.
Courgette and cherry tomato pasta
6 points value – serves 1 – freeze up to a month
Ingredients
100g tagliatelle
low fat cooking spray
2 spring onions, sliced
1 small courgette, sliced thinly into ribbons with a veg peeler
125g cherry tomatoes, halved
50g low fat fromage frais
½ tbsp chopped fresh parsley
½ tbsp chopped fresh mint
½ tbsp chopped fresh chives
salt and freshly ground pepper
Instructions
Cook the pasta in a large pan of boiling, salted water until al dente.
Meanwhile, heat the low fat cooking spray in a frying pan. Add the spring onion and courgette ribbons and cook over a medium heat, stirring occasionally, 3-4 minutes.
Add the cherry tomatoes and cook for a further 2-3 minutes before stirring in the fromage frais. Season well
Drain the pasta and return to the pan.
Stir the herbs into the courgette and cherry tomatoes and pour onto the pasta. Toss together gently and serve.
Prawn and saffron gumbo
2 ½ points value – serves 4 – do not freeze
Ingredients
low fat cooking spray
3 garlic cloves, crushed
3 shallots, chopped finely
2 carrot, diced
½ tsp dried chilli flakes
2 tsp coriander seeds
600ml chicken or veg stock
400g frozen prawns
250g frozen sweet corn
200g cherry tomatoes, halved
200g okra, green beans or snow peas or mange tout, topped and sliced thinly
½ tsp ground Cajun spice mix (optional)
juice of ½ lime
salt and freshly ground pepper
a small bunch of parsley or coriander, chopped, to serve
Instruction
Heat a large non-stick saucepan and low fat cooking spray. Fry the garlic and shallots for 5 minutes or so, adding a little water if necessary to prevent sticking, until golden and softened.
Add the carrots, stir fry for a further 5 minutes and then add the chilli flakes, coriander seeds and stock and bring to the boil. Simmer for 5 minutes.
Add the prawns and sweet corn bring to the boil and then simmer for a final 2 minutes and then check the seasoning. Add the Cajun spice and mix, if using. Pour over the lime juice and scatter with herbs. Serve.
Lasagna
5 points value – serves 4 – freezes for up to 1 month
Ingredients
low fat cooking spray
1 small onion, chopped finely
2 unsmoked bacon rashers, chopped finely
1 garlic clove, crushed
200g extra lean beef mince
1 tsp dried basil
400g can of chopped tomatoes
2 tbsp tomato puree
150ml beef stock
200g low fat fromage frais
50ml Soya milk
50g
low fat soft cheese
a pinch of nutmeg
225g lasagna sheets
salt and freshly ground pepper
Instructions
Preheat the oven to 180’c.
Heat a frying pan with low fat cooking spray and cook the onion, bacon and garlic for 5 minutes.
Add the beef and brown, stirring constantly.
Stir in the basil, chopped tomatoes, tomato puree, beef stock and seasoning. Bring to a simmer. Cover and cook for 15-20 minutes.
Mix together fromage frais, soya milk and soft cheese to smooth white sauce. Add the nutmeg and seasoning.
Spread about a quarter of the beef sauce over the base of an oven proof dish. Cover with sheets of lasagne and a few spoonfuls of white sauce. Bake in the oven for 30-35 minutes until the sauce is bubbling and golden.
Chilli con carne
4 points value – serves 8 – freezable
Ingredients
low fat cooking spray
2 large onion, chopped finely
4 garlic cloves, crushed
600g extra lean beef mince
4 red peppers, de-seeded and chopped finely
450g mushrooms, sliced
1 small red chilli, de-seeded and chopped finely or 1 tsp dried chilli flakes
1kg carrots, chopped finely
2 tbsp dried oregano
1 tsp paprika
2 bay leaves
1 tbsp fennel seeds
1 tsp ground cinnamon
800g canned chopped tomatoes
2 tbsp Worcestershire sauce
800g canned kidney beans, drained and rinsed
300ml veg stock
salt and freshly ground pepper
a small bunch of fresh coriander or parsley, chopped, to serve
Instructions
Heat a very large non stick pan or casserole, spray with low fat cooking spray. Stir fry the onion and garlic for 5 minutes, or until softened, adding a little water if necessary.
Add the mince and stir fry, breaking it up with a wooden spoon, for 10 minutes, until browned all over. Season and add all the other ingredients.
Bring to the boil and then simmer gently with a lid on for 1 ½ hours, stirring occasionally. Remove the bay leaves. Serve with the coriander or parsley scattered over the top.
Raspberry tart
2 points – serves 6 – do not freeze
Ingredients
For the pastry
50g polyunsaturated margarine, chilled
75g plain flour
a pinch of sugar
For the filling
200g fresh raspberries
4 tsp reduced sugar, high fruit content raspberry jam
Instructions
Make the pastry by rubbing the margarine into the flour and sugar into a mixing bowl, until the mix resembles fresh breadcrumbs; then add 1-2 tbsp of cold water and bring together quickly with your hands into a ball. Wrap in cling film and chill for 20 minutes.
Preheat the oven to 200’c. Roll out the pastry straight on to and slightly bigger than the base of a 19cm loose bottomed cake tin or flan dish. Place the base back into the ring, so that the pastry edge comes slightly up the sides. Push into the corners with your fingers and up the edge. Line with foil or backing paper and fill with baking beans.
Bake blind for 10 minutes. Then remove the beans and lining and bake for a further 10 minutes or until evenly golden brown.
Allow the pastry to cool, then arrange the raspberries on top.
Heat the jam in a small saucepan with 4-5 tsp of water and brush over the raspberries to glaze.
½ point value – serves 4 - not freezable
Ingredients
1kg aubergines
½ small onion, chopped coarsely
2 garlic cloves
juice of 1 lemon
a small bunch of flat bed parsley, chopped
150g/5 1/2 oz low fat plain yogurt
salt and freshly ground pepper
a pinch of cayenne pepper or paprika to serve
Instructions
Preheat the oven to 220’c. Stab the aubergines with a fork and lay them on a baking tray. Sprinkle with salt, and then roast for 35-45 minutes or until charred and soft. Leave to cool.
Slit the cooled aubergines open and spoon the flesh out of them and put them in a food processor with the onion, garlic, lemon juice, parsley and yogurt to blend.
Taste and adjust the seasoning and then serve sprinkled with a pinch of cayenne pepper or paprika.
Banana cake
Serves 10 – 2 ½ points per serving – freeze up to a month
Ingredients
150g low fat soft cheese
4 tbsp artificial sweetener
3 medium eggs, separated
2 soft bananas, mashed with fork
200g polenta, cooked according to packet instructions
½ tsp baking powder
low fat cooking spray
For the filling
150g/5 ½ oz low fat soft cheese
1 ½ tsp artificial sweetener
grated zest of 1 orange
1 banana
juice of ½ lemon
Instructions
Preheat the oven to 180’c.
Cream together the low fat soft cheese and the sweetener and then whisk in the egg yolks and mashed bananas.
Fold in the polenta and baking powder. Whisk the egg whites in a separate bowl, until stiff. Fold them into the polenta mix.
Spray two 18cm/7” tins with low fat spray and line the bases with greaseproof paper. Divide the mix between two tins and bake for 30 minutes or until firm to touch.
Allow the cakes to rest for 5 minutes and then remove them from the tins. Leave to cool on a rack.
For the filling, cream together the low fat cheese, sweetener and orange zest and spread over one of the cakes.
Slice the banana and toss in the lemon juice before placing on top of the creamy filling. Place the other cake on top and serve.
Chilli and bacon pasta
9 points value – serves 4 – freeze up to a month
Ingredients
450g tagliatelle
low fat cooking spray
2 red chillies, de-seeded and chopped finely
8 rashers of rind less smoked lean bacon, chopped
325g low fat fromage frais
2 tbsp fresh ground black pepper
Instructions
Cook the tagliatelle in a large pan of boiling salted water for 10 minutes or until cooked.
Heat the low fat cooking spray in a frying pan and add the chillies and bacon. Cook for 5-6 minutes or until the bacon is crispy.
Drain the pasta and return to the pan with the chilli, bacon, fromage frais, basil and seasoning.
Toss together and serve immediately.
Prawn and tomato curry
7 ½ points – serves 4 – freeze up to 1 month
Ingredients
400g can of chopped tomatoes
1 medium onion, diced
1 garlic clove, chopped
4 tbsp chopped, fresh coriander
100g frozen peas
200g fish stock
1 tsp ground coriander
2 tsp ground cumin
2 tbsp tomato puree
400g brown or long grain rice
2 pints veg stock
½ tsp ground cumin
500g tiger prawns
4 tbsp low fat fromage frais
salt and freshly black pepper
Instructions
Place the tomatoes, onion, garlic, half the chopped coriander, peas and stock into a saucepan and simmer for 5 minutes.
Mix the spices with the tomato puree and add to the tomato mixture in the pan. Simmer for another 5 minutes.
Meanwhile place the rice, stock and spices in a large saucepan, bring to the boil and simmer for 2 minutes before stirring in the fromage frais and retain chopped coriander.
Season the curry well and serve with the drained spicy rice.
Chicken korma
3 ½ points- serves 4 – freeze up to 1 month
Ingredients
6 garlic cloves – peeled and chopped
4cm fresh ginger, peeled and chopped
2 tbsp chicken stock
low fat cooking spray
1 onion, diced finely
1 bay leaf
8 cardamom pods, cracked
4 cloves
cinnamon stick
1 tbsp ground cumin
1 tbsp ground coriander
½ tsp cayenne pepper
1 tbsp tomato puree
4 x chicken breasts cut into bite size pieces
3 tbsp low fat fromage frais
3 tbsp low fat natural yogurt
150ml chicken stock
2 tsp garam masala
Ingredients
Place the garlic, ginger and chicken stock into a blender and blend to a paste.
Heat a large non stick frying pan with the low fat cooking spray and add the onion, bay leaf, cardamom, clove and cinnamon stick. Cook 3-4 minutes, stirring occasionally.
Add the ground cumin and coriander, cayenne pepper and tomato puree. Stir to combine. Stir in the chicken to coat with all spices.
Stir in the remaining ingredients and bring to a simmer for 25 minutes or until the chicken is cooked through.
Spicy veg chilli
1 ½ point value – serves 4 – freeze up to 1 month
Ingredients
low fat cooking spray
1 onion, chopped
1 garlic clove, crushed
2 red pepper, de-seeded and chopped
1 tsp chilli powder
2 carrot, diced
150g frozen sweetcorn
400g can of kidney beans, drained and rinsed
400g can of chopped tomatoes
shredded ice berg lettuce, to serve
Instruction
Heat a large saucepan with low fat spray. Fry the onion for 2-3 minutes until starting to soften.
Add the garlic and peppers and cook for another 4-5 minutes.
Stir on the chilli powder then add the remaining ingredients.
Simmer for 20 minutes. Serve on a bed of shredded lettuce.
1 Pan Turkey Bolognese
4 ½ points – serves 1 – do not freeze
Ingredients
low fat cooking spray
1 small onion, chopped finely
1 clove garlic, crushed
100g turkey mince
100ml chicken stock
1 tsp tomato puree
1 tsp soy sauce
200g can chopped tomatoes
50 g dried spaghetti, broken into short lengths
100g mixed zero veg, chopped finely
salt and freshly ground pepper
Instructions
Heat a non stick saucepan and spray with cooking spray, then stir fry the onion and garlic for a few minutes until softened, adding a few tbsp of stock if necessary to prevent sticking.
Add the turkey mince, season and stir fry for a further 3 minutes until it is brown and crumbly. Add all the other ingredients except for the veg and bring to the boil. Reduce the heat and simmer, covered, for 10 minutes.
Add the veg and stir in, the simmer for 5 minutes and serve.
Spaghetti bolognaise
5 ½ points – serves 4 – freeze sauce only
Ingredients
low fat cooking spray
2 onion, chopped finely
300g extra lean beef mince
2 garlic cloves, chopped finely
2 carrot, chopped finely
2 celery sticks, chopped finely
400g can of chopped tomatoes
3 tbsp tomato puree
leaves from 2 fresh thyme sprigs or 1 tsp dried thyme
100ml red wine
2 tbsp Worcestershire sauce
225g dried spaghetti
a small bunch if parsley, chopped
salt and freshly ground pepper
Instructions
Spray a large frying pan with the low fat cooking spray and put on a medium heat. Fry the onion and garlic for about 5 minutes or until softened. Add the mince, breaking it up with the back of the wooden spoon, and cook until it is browned all over.
Add the carrots, celery, tomatoes, tomato puree, thyme, seasoning, red wine and Worcestershire sauce. Stir together and leave to simmer for 30 minutes.
Meanwhile, cook the spaghetti in plenty of boiling, salted water for 10 minutes. Drain and add to the sauce.
Season to taste. Stir in the parsley before serving.
Pasta and roasted tomato sauce
6 points – serves 4 – freeze for 1 month
Ingredients
24 ripe plum tomatoes, halved
6 garlic cloves, peeled
2 red chillies, de-seeded and chopped
1 tbsp oregano leaves
low fat cooking spray
2 onions, chopped
500g penne
1 tbsp basil leaves, torn
salt and pepper
Instructions
Preheat the oven to 160’c
Place the tomatoes, garlic, red chillies and oregano in a roasting tin and spray with low fat spray. Roast for 45 minutes or until the tomatoes are finely chopped.
Heat a large pan with spray and saut! the onion for 5-6 minutes.
Cook the pasta in a large pan of boiling salted water for 10 minutes until cooked.
Add the tomato mix, basil leaves and seasoning to the onion and cook for a further 5 minutes
Drain the pasta, place in a serving dish and pour over the tomato sauce. Toss gently and serve immediately.
Steak and ale pie
7 points – serves 1 – do not freeze
Ingredients
low fat cooking spray
1 small onion, chopped finely
1 carrot, chopped
1 celery, chopped
1 fresh sage sprig, shopped
100ml chicken stock
100g mushrooms
75g lean sirloin steak, fat removed & meat cubed
1 tsp flour
2 tbsp ale
salt and freshly ground black pepper
For pastry
50g ready rolled puff pastry
1 tsp skimmed milk, to glaze
Instructions
Heat a non stick saucepan and spray with low fat cooking spray. Fry the onion, carrot, celery and sage for 5 minutes or until soft, adding a little stock if necessary to prevent them from sticking.
Add mushrooms, season and stir fry for a further 2 minutes; then remove all the veg to a plate.
Spray the pan again, season and fry the meat until browned all over, the sprinkle with flour, return the veg to the pan and stir it all together.
Pour over the remaining stock and ale and bring to the boil. Reduce the heat, cover and simmer for 30 minutes on a low heat.
Meanwhile, roll out the puff pastry to fit an individual pie dish. Preheat the oven to 180’c. Spoon the cooked filling into the dish and lay the pastry on top, pressing down at the edges.
Brush with a little skimmed milk and cut a slit in the middle. Bake for 20-25 minutes or until golden.
Spaghetti carbonara
5 ½ points – serves 1 – do not freeze
Ingredients
75g dried spaghetti
2 turkey rashers
50g low fat soft cheese with garlic and herbs
a few fresh basil and parsley sprigs, finely chopped
salt and freshly ground pepper
Instructions
Cook the spaghetti in plenty of boiling, salted water, for 8-10 minutes until just cooked but still a little al dente
Meanwhile, grill the turkey rashers as instructed on the pack, until crisp, and then chop into small pieces
Drain the pasta and return it to the hot saucepan. Immediately add the soft cheese seasoning, turkey rashers and basil or parsley. Toss together until the cheese has melted and serve at once.
Courgette and cherry tomato pasta
6 points value – serves 1 – freeze up to a month
Ingredients
100g tagliatelle
low fat cooking spray
2 spring onions, sliced
1 small courgette, sliced thinly into ribbons with a veg peeler
125g cherry tomatoes, halved
50g low fat fromage frais
½ tbsp chopped fresh parsley
½ tbsp chopped fresh mint
½ tbsp chopped fresh chives
salt and freshly ground pepper
Instructions
Cook the pasta in a large pan of boiling, salted water until al dente.
Meanwhile, heat the low fat cooking spray in a frying pan. Add the spring onion and courgette ribbons and cook over a medium heat, stirring occasionally, 3-4 minutes.
Add the cherry tomatoes and cook for a further 2-3 minutes before stirring in the fromage frais. Season well
Drain the pasta and return to the pan.
Stir the herbs into the courgette and cherry tomatoes and pour onto the pasta. Toss together gently and serve.
Prawn and saffron gumbo
2 ½ points value – serves 4 – do not freeze
Ingredients
low fat cooking spray
3 garlic cloves, crushed
3 shallots, chopped finely
2 carrot, diced
½ tsp dried chilli flakes
2 tsp coriander seeds
600ml chicken or veg stock
400g frozen prawns
250g frozen sweet corn
200g cherry tomatoes, halved
200g okra, green beans or snow peas or mange tout, topped and sliced thinly
½ tsp ground Cajun spice mix (optional)
juice of ½ lime
salt and freshly ground pepper
a small bunch of parsley or coriander, chopped, to serve
Instruction
Heat a large non-stick saucepan and low fat cooking spray. Fry the garlic and shallots for 5 minutes or so, adding a little water if necessary to prevent sticking, until golden and softened.
Add the carrots, stir fry for a further 5 minutes and then add the chilli flakes, coriander seeds and stock and bring to the boil. Simmer for 5 minutes.
Add the prawns and sweet corn bring to the boil and then simmer for a final 2 minutes and then check the seasoning. Add the Cajun spice and mix, if using. Pour over the lime juice and scatter with herbs. Serve.
Lasagna
5 points value – serves 4 – freezes for up to 1 month
Ingredients
low fat cooking spray
1 small onion, chopped finely
2 unsmoked bacon rashers, chopped finely
1 garlic clove, crushed
200g extra lean beef mince
1 tsp dried basil
400g can of chopped tomatoes
2 tbsp tomato puree
150ml beef stock
200g low fat fromage frais
50ml Soya milk
50g
low fat soft cheese
a pinch of nutmeg
225g lasagna sheets
salt and freshly ground pepper
Instructions
Preheat the oven to 180’c.
Heat a frying pan with low fat cooking spray and cook the onion, bacon and garlic for 5 minutes.
Add the beef and brown, stirring constantly.
Stir in the basil, chopped tomatoes, tomato puree, beef stock and seasoning. Bring to a simmer. Cover and cook for 15-20 minutes.
Mix together fromage frais, soya milk and soft cheese to smooth white sauce. Add the nutmeg and seasoning.
Spread about a quarter of the beef sauce over the base of an oven proof dish. Cover with sheets of lasagne and a few spoonfuls of white sauce. Bake in the oven for 30-35 minutes until the sauce is bubbling and golden.
Chilli con carne
4 points value – serves 8 – freezable
Ingredients
low fat cooking spray
2 large onion, chopped finely
4 garlic cloves, crushed
600g extra lean beef mince
4 red peppers, de-seeded and chopped finely
450g mushrooms, sliced
1 small red chilli, de-seeded and chopped finely or 1 tsp dried chilli flakes
1kg carrots, chopped finely
2 tbsp dried oregano
1 tsp paprika
2 bay leaves
1 tbsp fennel seeds
1 tsp ground cinnamon
800g canned chopped tomatoes
2 tbsp Worcestershire sauce
800g canned kidney beans, drained and rinsed
300ml veg stock
salt and freshly ground pepper
a small bunch of fresh coriander or parsley, chopped, to serve
Instructions
Heat a very large non stick pan or casserole, spray with low fat cooking spray. Stir fry the onion and garlic for 5 minutes, or until softened, adding a little water if necessary.
Add the mince and stir fry, breaking it up with a wooden spoon, for 10 minutes, until browned all over. Season and add all the other ingredients.
Bring to the boil and then simmer gently with a lid on for 1 ½ hours, stirring occasionally. Remove the bay leaves. Serve with the coriander or parsley scattered over the top.
Raspberry tart
2 points – serves 6 – do not freeze
Ingredients
For the pastry
50g polyunsaturated margarine, chilled
75g plain flour
a pinch of sugar
For the filling
200g fresh raspberries
4 tsp reduced sugar, high fruit content raspberry jam
Instructions
Make the pastry by rubbing the margarine into the flour and sugar into a mixing bowl, until the mix resembles fresh breadcrumbs; then add 1-2 tbsp of cold water and bring together quickly with your hands into a ball. Wrap in cling film and chill for 20 minutes.
Preheat the oven to 200’c. Roll out the pastry straight on to and slightly bigger than the base of a 19cm loose bottomed cake tin or flan dish. Place the base back into the ring, so that the pastry edge comes slightly up the sides. Push into the corners with your fingers and up the edge. Line with foil or backing paper and fill with baking beans.
Bake blind for 10 minutes. Then remove the beans and lining and bake for a further 10 minutes or until evenly golden brown.
Allow the pastry to cool, then arrange the raspberries on top.
Heat the jam in a small saucepan with 4-5 tsp of water and brush over the raspberries to glaze.
