little*red
Don't worry, be happy :)
I have loads of recipes which i collected whilst i pregnant in preparatio for losing weight after i'd had my baby so i thought i'd share them with you all.
Garlic prawns: 2.5 points (per serving)
Serves 2
1 garlic clove, crushed
Juice and zest of half a lemon
225g cooked tiger prawns
1 tsp olive oil
1 tbsp chopped parsley
2 x 25g slices of French bread
Mix the garlic, lemon zest and juice. Add prawns and some black pepper. Leave to marinate for 15 minutes.
In a heavy based frying pan, cook the prawns and marinade over a high heat for two to three minutes. Divide prawns between two plates, drizzle remaining marinade over along with half a teaspoon of olive oil and parsley. Serve with the bread.
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Pitta pizzas: 3.5 points (in total)
One medium pitta bread
Tomato puree
20g of low fat cheddar cheese
Chopped tomatoes
Open up the pitta bread as a pocket and put in the tomatoes, tomato puree and cheese. Cook on a George Forman Grill for three minutes.
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Magic baked beans: 4 points (in total)
1 tin of baked beans
1 tin of chopped tomatoes
1 stock cube
1 small onion, chopped
Put all the ingredients in a pan, bring to the boil, remove from heat and blend!
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Tuna tomato bake - 5 points (per half)
Serves 2
2 points worth of cooked pasta (I use spirals)
1 tub of low fat plain cottage cheese
2 medium eggs
1 tin of tuna in brine, drained
1 tin chopped tomatoes, drained
1 onion, chopped
Mix the cottage cheese and eggs together then add the tuna, onion and tomatoes.
Place the pasta into a baking dish (a flan size dish is best) then pour the mixture over the top.
Bake in the oven for 25-30 minutes on Gas Mark 6/200°C/400°F (or until it starts to turn colour on the top).
It's nice to eat warm or cold. Enjoy!
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Herby chicken bake - 5.5 points (per serving)
Serves 4
600g potatoes, peeled and cut into chunks
1 spray of low-fat cooking spray
4 skinless boneless chicken thighs (85g uncooked), around 350g chicken in total
4 cloves of garlic
2 medium onions, quartered
3 tsp of fresh or dried herbs, fresh mixed eg parsley, mint, rosemary, thyme
150 ml skimmed milk
1 pinch salt
1/2 teaspoon pepper
Pre-heat the oven to Gas Mark 4/180°C/350°F.
Cook the potatoes in boiling water for five minutes. Drain, reserving 150ml (1⁄4 pint) of the liquid.
Spray an ovenproof dish with oil and arrange the potatoes and potato liquor, the chicken, garlic and onions in it.
Mix the chopped herbs and milk together and pour over the chicken. Season with salt and pepper to taste. Cover with greaseproof paper and bake for 45 minutes, taking off the paper for the last 20 minutes. Enjoy!
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Low-fat fish and chips: 7 points (per serving)
Serves 4
2 tbsp olive oil
700g unpeeled potatoes, scrubbed and cut into wedges
4 x 175g cod fillets
2 tbsp plain white flour
1 medium egg
50g dried breadcrumbs
Salt and pepper
Vinegar or lemon wedges to serve
Preheat the oven to Gas Mark 6/200°C/400°F.
Grease a roasting pan and a baking sheet with 1 tsp of oil. Heat the roasting pan in the oven for 5 minutes.
Put the potato wedges into the pan and sprinkle them with the remaining oil. Toss them together and season. Bake for about 30 minutes, until barely tender.
Rinse the fish fillets, pat dry with kitchen paper and coat in seasoned flour.
Beat the egg with two tbsp of cold water.
Dip the floured fish fillets into the egg and then into the breadcrumbs and put onto the oiled baking sheet. Reduce the oven temperature to Gas Mark 5/190°C/375°F.
Continue to bake the potatoes, along with the fish for a further 15-20 minutes until cooked.
Serve with vinegar or lemon wedges.
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Hungarian Chicken : 3.5 point (per serving)
Serves 4
4 medium chicken breast, uncooked, skinless
3 medium onion(s)
2 medium Pepper, green
4 medium tomato(s)
1 tablespoon paprika
25 g lard
1 clove garlic
Heat lard and saute chopped onions till golden. Add diced chicken breast, chopped garlic clove and paprika. Cook for 5 minutes. Add Chopped peppers and tomatoes. Cover and cook for 30 mins.
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Chicken Madras Curry: 5 points per serving
Serves 2
360 g chicken breast, uncooked, skinless
1 quantity water
1 can Campbells Chicken Soup
5 spray Fry Light Fry Light Sunflower Oil Spray
1 large onion(s)
17 g Pataks Madras Curry Paste
Fry the onion in the sunflower old spray until soft, add the chicken breast and fry until slightly browned. Add the Madras curry paste and fry for a little. When the chicken is covered with the curry paste add the tin of condensed soup and mix in. Fill the empty soup tin with water and gradually add the water to the chicken. Simmer the curry for about 15 minutes.
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Cheese fries: 1.5 points per serving
Serves 4
5 sprays low-fat cooking spray (one-second sprays, or enough to coat baking sheet)
2 large portions potato(es), red or white, peeled, cooked and cut into 1/2-inch thick strips
1 pinch salt, or to taste
65g WWFH Low-Fat Mild Cheese, grated
1/2 teaspoon pepper, or to taste
Preheat oven to 400ºF. Coat a large baking sheet with cooking spray
Arrange potatoes on prepared baking sheet and season to taste with salt and pepper. Bake until golden brown and fork-tender, about 40 minutes
Move potatoes so that they are close together on baking sheet; top with cheese
Bake until cheese melts, about 5 minutes more
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CREAMY CAJUN CHICKEN PASTA: POINTS PER SERVING 5
SERVES 2
1 chicken breast diced
250mil Lite evaporated milk (Carnation or Asda's own or similar)
1 large onion, diced
150g mushrooms, sliced
1 red pepper, diced
1 tablespoon light soy sauce
cajun spices, to taste
125g dry pasta -
Spray pan with low fat spray and add diced onion. Once soft add the chicken for around 3-5 minutes or until starting to brown.
Meanwhile cook pasta and put to side.
Add pepper and mushrooms to chicken and when soft add the soy sauce and cajun sprices (as much or as little as you like) Cook for around 5 minutes and then add the milk. Simmer on a low heat for a minute or so and then add the cooked pasta.
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VEGETABLE CHOW MEIN : 4.5points per serving
serves 1
1 x 150g pack Amoy Straight to Wok medium noodles
1/3 pouch Amoy Straight to Wok Stir-Fry Sauce - Sweet Soy Chow Mein flavour
1 red onion chopped roughly
4 baby sweetcorn, chopped
6 mange tout chopped
1 medium carrot chopped
1 stick celery chopped
handful of mushrooms, sliced
Spray wok with low fat spray and stir fry veg for about 4 mins. Add a third of the pouch of sauce and stir for a further minute. Then fling in the pouch of nooedles for yet another minute and then serve.
You can add prawns, chicken or quorn pieces but remember to add points. Can use any points free veg for this dish.
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CREAMY CAJUN CHICKEN PASTA: POINTS PER SERVING 5
SERVES 2
1 chicken breast diced
250mil Lite evaporated milk (Carnation or Asda's own or similar)
1 large onion, diced
150g mushrooms, sliced
1 red pepper, diced
1 tablespoon light soy sauce
cajun spices, to taste
125g dry pasta -
Spray pan with low fat spray and add diced onion. Once soft add the chicken for around 3-5 minutes or until starting to brown.
Meanwhile cook pasta and put to side.
Add pepper and mushrooms to chicken and when soft add the soy sauce and cajun sprices (as much or as little as you like) Cook for around 5 minutes and then add the milk. Simmer on a low heat for a minute or so and then add the cooked pasta.
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PORK STIR-FRY WITH CHILLI AND LIME: Points per serving 2.5
Serves 2
225g lean pork loin
1 clove garlic, crushed
100g radishes, sliced
1 head pak choi, sliced
100g beansprouts
1 teaspoon soy sauce
2 tablespoons sweet chilli sauce
juice of 1 lime
1 tablespoon fresh coriander, chopped
Cut pork into thin strips or medallion slices and dry fry in a hot non-stick pan for 3-4 mins, until browned. Add the garlic, radishes, pak choi and beansprouts and cook for a further 2-3 mins.
Mix together the soy sauce, sweet chilli sauce and the lime juice. Add to the pan and cook for a further minute, then sprinkle over the coriander.
Serve with rice or noodles or extra veg, remembering to add extra points.
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HEALTHY CHICKEN NUGGETS: Points per serving 4
Serves 4
low fat cooking spray
500g skinless, boneless chicken breast
110g instant polenta
1/2 teaspoon paprika
freshly ground black pepper
1 medium egg
2 tablespoons water
Preheat the oven to gas mark 6200*C/400*F. Spray 2 baking sheets with low fat cooking spray.
Cut the chicken into bite-sized pieces. Mix the polenta and paprika together in a bowl and season with pepper.
Beat the egg and water together in a bowl and then add a few chicken pieces. Lift them out and roll them in the polenta. Arrange on the baking sheets. Repeat with the remaining chicken pieces.
Bake for 15-20 mins until golden brown and crips. To check that they are cooked through, carefully insert a sharp knife into the middle, there should be no pink juices.
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TUNA CAKES WITH SPRING ONION SALSA: Points per serving 2
Serves 4400g potatoes, peeled and diced
185g can tuna chunks in brine or spring water, drained and flaked roughly
1 teaspoon lemon juice
1 teaspoon olive oil
salt and freshly ground black pepper
for the salsa
4 spring onions, chopped finely
2 inches cucumber, seeds removed and flesh diced finely
1 teaspoon lemon juice
Boil the potatoes in lightly salted boiling water for 15 - 2o mins until tender.
While the potatoes are cooking, in a small bowl, mix together all the salsa ingredients, then leave to marinate.
When the poptatoes are cooked, drain and mash, then stir in the tuna, the remaining lemon juice and season to taste. Divide the mixture into eight and shape into small cakes.
Heat the oil in a large non-stick frying-pan and fry the cakes for 3 mins. Then gently turn them over and cook for a further 2 mins.
Serve two tuna cakes per person with a helping of salsa.
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GRILLED CHOCOLATE PEACHES: Points per serving 2.5
Serves 4
2 fresh ripe peaches, halved and stoned
50g plain chocolate (70% cocoa solids) chopped into pieces
125g 0% fat Greek-style yogurt
4 teaspoons light or dark soft brown sugar
Preheat the gril to high. Place the peach halves in four ramekin dishes, cut side up
Evenly divide the chocolate and place inside the hollow in each peach. Spoon the yogurt over so that the peach flesh is completely covered. Evenly sprinkle the sugar over the surface.
Grill for 4-5 mins, until the usgar has dissolved and the surface is bubbling. Serve immediately
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STEAK FAJITAoints per serving 4
Serves 1
50g good quality steak, cut into thin strips
juice of 1/2 lime
1 small clove garlic, crushed
1/2 teaspoon olive oil
1/2 green or red pepper, de-seeded and cut into strips
1 mushroom sliced
1 small onion, sliced, red is best
1 tomato sliced
1 medium soft flour tortilla
salt and freshly ground black pepper
Put steak into a bowl with the lime juice, garlic and oil. Cover and refrigerate for about 1 hour.
Remove the steak from the marinade with a slotted spoon and place in a hot wok or large frying pan. Stir-fry the meat for 1-2 mins or until cooked to taste, then remove it and set to one side. Add the veg to the pan with the remaining marinade juices and stir-fry for 2-3 mins.
Meanwhile, warm the tortilla by microwaving on high for 10-15 secs, or heat in an oven according to the pack instructions.
Return the meat to the pan with the vegetables,stir well and season with the salt and peppr, then wrap the stir-fry in the warmed tortilla, and serve immediately.
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ONION BAHJEES : Points per bahjee 0.5
makes 4
low fat cooking spray
1 onion sliced finely
2 heaped tablespoons plain white flour (50g)
4 tablespoons water
1 crushed garlic clove
1/2 teaspoon turmeric
1/2 teaspoon cumin
1/2 teaspoon ground coriander
1/2 teaspoon chilli powder
salt and pepper
Preheat the oven to gas mark 7/220*C/425*F
Use a non stick pan and the cooking spray to fry the onion for about 8 mins until very soft and brown.
Mix together the other ingredients to form a thick paste. If it is more dough-like add a little more water.
Now mix in the onions and stir well.
Divide into 4 equal portions and place each in a non-stick muffin tin.
Bake in the oven for 20 mins.
Take bahjees out and turn them upside down before returning to the oven for another 5 mins. Serve Warm
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APRICOT MOUSSE: Points per serving 1
serves 4
150ml boiling water
1 sachet sugar free jelly - flavour of your choice
410g can of apricots in juice
200g low fat apricot or plain yogurt
Pour the boiling water into a measuring jug. Sprinkle over the sugar free jelly powder and stir until dissolved. Leave to cool slightly.
Drain the apricots and reserve one half of them for decoration. Blend the rest in a food processor until smooth.
Whisk together the apricot puree and yogurt. When the jelly is only warm, whisk it into the yogurt mixture.
Place in the firdge for 20 mins.
Take out and whisk again and divide between four glasses or small bowls.
Chill until ready to serve. Slice the remaining apricots in half and use them to decorate the mousses.
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BOSTON BEEF AND BAKED BEAN HOTPOT: Points per serving 6
Serves 4
350g extra-lean minced beef
2 teaspoons veg oil
2 onions, chopped
300ml beef stock
225g can plum tomatoes
415g can baked beans
110g pasta spirals
2 teaspoons Worcester sauce
2 teaspoons tomato puree
2 teaspoons BBQ sauce
a pinch of dried herbs
salt and freshly ground black pepper
chopped parsley to garnish (optional)
Saute the minced beef in a large non-stick frying pan, for 4-5 mins, until brownded. Drain off the fat.
Heat oil in a large saucepan then gently cook the onions, until soft. Stir in the mince along with all the remaining ingredients, except the parsley. Bring to the boil then reduce the heat and simmer, covered for 40 mins, until the meat and pasta are cooked and tender.
Check the seasoning, then sprinkle with lots of fresh chopped parsley before serving.
Use low fat cooking spray instead of the oil and save 1/2 point per serving.
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Chilli con Carne: points per serving 3
serves 4
225g extra lean minced beef
1 onion chopped
1 garlic clove chopped
175g carrots, diced
1 red pepper, diced
1 green pepper, diced
1 tablespoon mild chilli powder
1 teaspoon ground coriander
3 tablespoons tomato puree
4 tablespoons red wine (optional)
300ml beef stock
400g can chopped tomatoes
225g canned red kidney beans, drained
salt and freshly ground black pepper
Dry-fry mince in a large non-stick pan until browned. Add the onion, garlic, carrots, peppers, chilli powder and coriander. Stir well.
Cook for 5 minutes and then add the tomato puree, wine, stock and chopped tomatoes. Season to taste and bring to the boil. Cover, reduce the heat and simmer for 40 mins.
Remove the lid, stir in the kidney beans and cook uncovered for a further 10 mins. Serve hot.
Remember: add extra points for rice or garlic bread, etc
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BANANA & MALTESER CAKES: Estimated Points per serving 1
makes 20 cakes
210g packet of Greens low fat sponge mix (or other)
1 medium egg
1 small banana
2 x 37g bags of maltesers, crushed
Set over to Gas Mark 6 or equivalent
make up the sponge, add mashed nana and crushed maltesers
mix together and spoon into 20 cake cases. Bake until golden.
Cool and enjoy!
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Sweet Chilli Burgers: Points per serving 6
serves 4
350g lean minced beef
1 tablespoon sweet chilli sauce
2 teaspoons minced garlic
1 tablespoon fresh basil, finesly chopped
2 medium onions, sliced
4 bread rolls, toasted
lettuce leaves
2 tomatoes, sliced
cucumber, sliced
4 slices beetroot, if desired
4 tablespoons sweet chilli sauce, extra
Combine mince, sweet chilli sauce just the 1 tablespoon, garlic and basil in a bowl and mix well. Form into 4 burgers.
Barbecue, grill or pan fry the burgers and sliced onion until tender and the burgers are cooked through.
Serve the burgers on the rolls with the onions and salad and drizzle with the extra sweet chilli sauce
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Tandoori Chicken Kebabs: Points per serving 6
serves 4
800g chicken breast
15og mushrooms
1 green pepper
3 small onions
tandoori curry powder
cherry tomatoes
hot salsa (optional)
4 pitta breads
crisp mixed salad
Slice the onion and quarter the mushrooms. Add to a large frying pan with a little fry light spray. Meanwhile coat the chicken breastr in the tandoori powder and cut into large bite sized pieces. Add to the frying pan. Cook until chicken is cooked throughout.
Heat pitta breads and serve with the salad and tomatoes and some salsa if required.
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Chicken Enchiladas: Points per serving 6
Serves 4
8 flour tortillas
350g skinless chicken breasts, cut into thin strips
1 teaspoon chilli sauce
low fat cooking spray
1 red pepper, deseeded and sliced
1 green pepper, deseeded and sliced
1 red onion, cut into wedges
175g courgettes, cut into thin sticks
2 tablespoons chopped fresh coriander
50g half-fat cheddar cheese, grated
1 lime cut into wedges
Preheat oven to gas mark 6/200*C. Wrap the flour tortillas in foil and heat them in the oven for 10 mins.
Meanwhile, mix the chicken with the chilli sauce. Spray a pan with low fat cooking spray and heat until just smoking.
Cook the chicken strips for 2-3 mins, until they are sealed. Add the peppers, onion and courgettes and cook for a further 5 mins, until they are lightly charred. Scatter over the coriander.
To serve, unwrap the flour tortillas and scatter a little grated cheese over each one. Top with the cooked chicken mixture and squeeze of juice from a lime wedge. For the tortillas into quarters and eat while hot.
Fo a vegetarian version, use Quorn fillet instead of the chicken. The Points per serving will still be the same.
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Cottage Cheese, Pink Grapefruit and Melon Salad: Points per serving 1.5
Serves 2
2 generous handfuls mixed salad leaves (Bistro salad mix is ideal for this dish)
2 medium slices Cantaloupe melon, peeled
1 pink grapefruit (white would work too)
1/2 cucumber, thinkly sliced
200g plain low fat cottage cheese
freshly ground black pepper
Pile lettuce leaves onto two serving plates. Cut the melon inot chunks and share between the plates.
Use a sharp serrated knife to remove all the peel and pith from the grapefuit. Slice into segments, removing all the membrane. Add to the salads with the cucumber slices.
Share the cottage cheese between the salads. Serve sprinkled with a little freshly ground black pepper
Garlic prawns: 2.5 points (per serving)
Serves 2
1 garlic clove, crushed
Juice and zest of half a lemon
225g cooked tiger prawns
1 tsp olive oil
1 tbsp chopped parsley
2 x 25g slices of French bread
Mix the garlic, lemon zest and juice. Add prawns and some black pepper. Leave to marinate for 15 minutes.
In a heavy based frying pan, cook the prawns and marinade over a high heat for two to three minutes. Divide prawns between two plates, drizzle remaining marinade over along with half a teaspoon of olive oil and parsley. Serve with the bread.
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Pitta pizzas: 3.5 points (in total)
One medium pitta bread
Tomato puree
20g of low fat cheddar cheese
Chopped tomatoes
Open up the pitta bread as a pocket and put in the tomatoes, tomato puree and cheese. Cook on a George Forman Grill for three minutes.
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Magic baked beans: 4 points (in total)
1 tin of baked beans
1 tin of chopped tomatoes
1 stock cube
1 small onion, chopped
Put all the ingredients in a pan, bring to the boil, remove from heat and blend!
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Tuna tomato bake - 5 points (per half)
Serves 2
2 points worth of cooked pasta (I use spirals)
1 tub of low fat plain cottage cheese
2 medium eggs
1 tin of tuna in brine, drained
1 tin chopped tomatoes, drained
1 onion, chopped
Mix the cottage cheese and eggs together then add the tuna, onion and tomatoes.
Place the pasta into a baking dish (a flan size dish is best) then pour the mixture over the top.
Bake in the oven for 25-30 minutes on Gas Mark 6/200°C/400°F (or until it starts to turn colour on the top).
It's nice to eat warm or cold. Enjoy!
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Herby chicken bake - 5.5 points (per serving)
Serves 4
600g potatoes, peeled and cut into chunks
1 spray of low-fat cooking spray
4 skinless boneless chicken thighs (85g uncooked), around 350g chicken in total
4 cloves of garlic
2 medium onions, quartered
3 tsp of fresh or dried herbs, fresh mixed eg parsley, mint, rosemary, thyme
150 ml skimmed milk
1 pinch salt
1/2 teaspoon pepper
Pre-heat the oven to Gas Mark 4/180°C/350°F.
Cook the potatoes in boiling water for five minutes. Drain, reserving 150ml (1⁄4 pint) of the liquid.
Spray an ovenproof dish with oil and arrange the potatoes and potato liquor, the chicken, garlic and onions in it.
Mix the chopped herbs and milk together and pour over the chicken. Season with salt and pepper to taste. Cover with greaseproof paper and bake for 45 minutes, taking off the paper for the last 20 minutes. Enjoy!
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Low-fat fish and chips: 7 points (per serving)
Serves 4
2 tbsp olive oil
700g unpeeled potatoes, scrubbed and cut into wedges
4 x 175g cod fillets
2 tbsp plain white flour
1 medium egg
50g dried breadcrumbs
Salt and pepper
Vinegar or lemon wedges to serve
Preheat the oven to Gas Mark 6/200°C/400°F.
Grease a roasting pan and a baking sheet with 1 tsp of oil. Heat the roasting pan in the oven for 5 minutes.
Put the potato wedges into the pan and sprinkle them with the remaining oil. Toss them together and season. Bake for about 30 minutes, until barely tender.
Rinse the fish fillets, pat dry with kitchen paper and coat in seasoned flour.
Beat the egg with two tbsp of cold water.
Dip the floured fish fillets into the egg and then into the breadcrumbs and put onto the oiled baking sheet. Reduce the oven temperature to Gas Mark 5/190°C/375°F.
Continue to bake the potatoes, along with the fish for a further 15-20 minutes until cooked.
Serve with vinegar or lemon wedges.
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Hungarian Chicken : 3.5 point (per serving)
Serves 4
4 medium chicken breast, uncooked, skinless
3 medium onion(s)
2 medium Pepper, green
4 medium tomato(s)
1 tablespoon paprika
25 g lard
1 clove garlic
Heat lard and saute chopped onions till golden. Add diced chicken breast, chopped garlic clove and paprika. Cook for 5 minutes. Add Chopped peppers and tomatoes. Cover and cook for 30 mins.
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Chicken Madras Curry: 5 points per serving
Serves 2
360 g chicken breast, uncooked, skinless
1 quantity water
1 can Campbells Chicken Soup
5 spray Fry Light Fry Light Sunflower Oil Spray
1 large onion(s)
17 g Pataks Madras Curry Paste
Fry the onion in the sunflower old spray until soft, add the chicken breast and fry until slightly browned. Add the Madras curry paste and fry for a little. When the chicken is covered with the curry paste add the tin of condensed soup and mix in. Fill the empty soup tin with water and gradually add the water to the chicken. Simmer the curry for about 15 minutes.
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Cheese fries: 1.5 points per serving
Serves 4
5 sprays low-fat cooking spray (one-second sprays, or enough to coat baking sheet)
2 large portions potato(es), red or white, peeled, cooked and cut into 1/2-inch thick strips
1 pinch salt, or to taste
65g WWFH Low-Fat Mild Cheese, grated
1/2 teaspoon pepper, or to taste
Preheat oven to 400ºF. Coat a large baking sheet with cooking spray
Arrange potatoes on prepared baking sheet and season to taste with salt and pepper. Bake until golden brown and fork-tender, about 40 minutes
Move potatoes so that they are close together on baking sheet; top with cheese
Bake until cheese melts, about 5 minutes more
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CREAMY CAJUN CHICKEN PASTA: POINTS PER SERVING 5
SERVES 2
1 chicken breast diced
250mil Lite evaporated milk (Carnation or Asda's own or similar)
1 large onion, diced
150g mushrooms, sliced
1 red pepper, diced
1 tablespoon light soy sauce
cajun spices, to taste
125g dry pasta -
Spray pan with low fat spray and add diced onion. Once soft add the chicken for around 3-5 minutes or until starting to brown.
Meanwhile cook pasta and put to side.
Add pepper and mushrooms to chicken and when soft add the soy sauce and cajun sprices (as much or as little as you like) Cook for around 5 minutes and then add the milk. Simmer on a low heat for a minute or so and then add the cooked pasta.
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VEGETABLE CHOW MEIN : 4.5points per serving
serves 1
1 x 150g pack Amoy Straight to Wok medium noodles
1/3 pouch Amoy Straight to Wok Stir-Fry Sauce - Sweet Soy Chow Mein flavour
1 red onion chopped roughly
4 baby sweetcorn, chopped
6 mange tout chopped
1 medium carrot chopped
1 stick celery chopped
handful of mushrooms, sliced
Spray wok with low fat spray and stir fry veg for about 4 mins. Add a third of the pouch of sauce and stir for a further minute. Then fling in the pouch of nooedles for yet another minute and then serve.
You can add prawns, chicken or quorn pieces but remember to add points. Can use any points free veg for this dish.
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CREAMY CAJUN CHICKEN PASTA: POINTS PER SERVING 5
SERVES 2
1 chicken breast diced
250mil Lite evaporated milk (Carnation or Asda's own or similar)
1 large onion, diced
150g mushrooms, sliced
1 red pepper, diced
1 tablespoon light soy sauce
cajun spices, to taste
125g dry pasta -
Spray pan with low fat spray and add diced onion. Once soft add the chicken for around 3-5 minutes or until starting to brown.
Meanwhile cook pasta and put to side.
Add pepper and mushrooms to chicken and when soft add the soy sauce and cajun sprices (as much or as little as you like) Cook for around 5 minutes and then add the milk. Simmer on a low heat for a minute or so and then add the cooked pasta.
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PORK STIR-FRY WITH CHILLI AND LIME: Points per serving 2.5
Serves 2
225g lean pork loin
1 clove garlic, crushed
100g radishes, sliced
1 head pak choi, sliced
100g beansprouts
1 teaspoon soy sauce
2 tablespoons sweet chilli sauce
juice of 1 lime
1 tablespoon fresh coriander, chopped
Cut pork into thin strips or medallion slices and dry fry in a hot non-stick pan for 3-4 mins, until browned. Add the garlic, radishes, pak choi and beansprouts and cook for a further 2-3 mins.
Mix together the soy sauce, sweet chilli sauce and the lime juice. Add to the pan and cook for a further minute, then sprinkle over the coriander.
Serve with rice or noodles or extra veg, remembering to add extra points.
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HEALTHY CHICKEN NUGGETS: Points per serving 4
Serves 4
low fat cooking spray
500g skinless, boneless chicken breast
110g instant polenta
1/2 teaspoon paprika
freshly ground black pepper
1 medium egg
2 tablespoons water
Preheat the oven to gas mark 6200*C/400*F. Spray 2 baking sheets with low fat cooking spray.
Cut the chicken into bite-sized pieces. Mix the polenta and paprika together in a bowl and season with pepper.
Beat the egg and water together in a bowl and then add a few chicken pieces. Lift them out and roll them in the polenta. Arrange on the baking sheets. Repeat with the remaining chicken pieces.
Bake for 15-20 mins until golden brown and crips. To check that they are cooked through, carefully insert a sharp knife into the middle, there should be no pink juices.
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TUNA CAKES WITH SPRING ONION SALSA: Points per serving 2
Serves 4400g potatoes, peeled and diced
185g can tuna chunks in brine or spring water, drained and flaked roughly
1 teaspoon lemon juice
1 teaspoon olive oil
salt and freshly ground black pepper
for the salsa
4 spring onions, chopped finely
2 inches cucumber, seeds removed and flesh diced finely
1 teaspoon lemon juice
Boil the potatoes in lightly salted boiling water for 15 - 2o mins until tender.
While the potatoes are cooking, in a small bowl, mix together all the salsa ingredients, then leave to marinate.
When the poptatoes are cooked, drain and mash, then stir in the tuna, the remaining lemon juice and season to taste. Divide the mixture into eight and shape into small cakes.
Heat the oil in a large non-stick frying-pan and fry the cakes for 3 mins. Then gently turn them over and cook for a further 2 mins.
Serve two tuna cakes per person with a helping of salsa.
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GRILLED CHOCOLATE PEACHES: Points per serving 2.5
Serves 4
2 fresh ripe peaches, halved and stoned
50g plain chocolate (70% cocoa solids) chopped into pieces
125g 0% fat Greek-style yogurt
4 teaspoons light or dark soft brown sugar
Preheat the gril to high. Place the peach halves in four ramekin dishes, cut side up
Evenly divide the chocolate and place inside the hollow in each peach. Spoon the yogurt over so that the peach flesh is completely covered. Evenly sprinkle the sugar over the surface.
Grill for 4-5 mins, until the usgar has dissolved and the surface is bubbling. Serve immediately
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STEAK FAJITA
oints per serving 4 Serves 1
50g good quality steak, cut into thin strips
juice of 1/2 lime
1 small clove garlic, crushed
1/2 teaspoon olive oil
1/2 green or red pepper, de-seeded and cut into strips
1 mushroom sliced
1 small onion, sliced, red is best
1 tomato sliced
1 medium soft flour tortilla
salt and freshly ground black pepper
Put steak into a bowl with the lime juice, garlic and oil. Cover and refrigerate for about 1 hour.
Remove the steak from the marinade with a slotted spoon and place in a hot wok or large frying pan. Stir-fry the meat for 1-2 mins or until cooked to taste, then remove it and set to one side. Add the veg to the pan with the remaining marinade juices and stir-fry for 2-3 mins.
Meanwhile, warm the tortilla by microwaving on high for 10-15 secs, or heat in an oven according to the pack instructions.
Return the meat to the pan with the vegetables,stir well and season with the salt and peppr, then wrap the stir-fry in the warmed tortilla, and serve immediately.
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ONION BAHJEES : Points per bahjee 0.5
makes 4
low fat cooking spray
1 onion sliced finely
2 heaped tablespoons plain white flour (50g)
4 tablespoons water
1 crushed garlic clove
1/2 teaspoon turmeric
1/2 teaspoon cumin
1/2 teaspoon ground coriander
1/2 teaspoon chilli powder
salt and pepper
Preheat the oven to gas mark 7/220*C/425*F
Use a non stick pan and the cooking spray to fry the onion for about 8 mins until very soft and brown.
Mix together the other ingredients to form a thick paste. If it is more dough-like add a little more water.
Now mix in the onions and stir well.
Divide into 4 equal portions and place each in a non-stick muffin tin.
Bake in the oven for 20 mins.
Take bahjees out and turn them upside down before returning to the oven for another 5 mins. Serve Warm
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APRICOT MOUSSE: Points per serving 1
serves 4
150ml boiling water
1 sachet sugar free jelly - flavour of your choice
410g can of apricots in juice
200g low fat apricot or plain yogurt
Pour the boiling water into a measuring jug. Sprinkle over the sugar free jelly powder and stir until dissolved. Leave to cool slightly.
Drain the apricots and reserve one half of them for decoration. Blend the rest in a food processor until smooth.
Whisk together the apricot puree and yogurt. When the jelly is only warm, whisk it into the yogurt mixture.
Place in the firdge for 20 mins.
Take out and whisk again and divide between four glasses or small bowls.
Chill until ready to serve. Slice the remaining apricots in half and use them to decorate the mousses.
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BOSTON BEEF AND BAKED BEAN HOTPOT: Points per serving 6
Serves 4
350g extra-lean minced beef
2 teaspoons veg oil
2 onions, chopped
300ml beef stock
225g can plum tomatoes
415g can baked beans
110g pasta spirals
2 teaspoons Worcester sauce
2 teaspoons tomato puree
2 teaspoons BBQ sauce
a pinch of dried herbs
salt and freshly ground black pepper
chopped parsley to garnish (optional)
Saute the minced beef in a large non-stick frying pan, for 4-5 mins, until brownded. Drain off the fat.
Heat oil in a large saucepan then gently cook the onions, until soft. Stir in the mince along with all the remaining ingredients, except the parsley. Bring to the boil then reduce the heat and simmer, covered for 40 mins, until the meat and pasta are cooked and tender.
Check the seasoning, then sprinkle with lots of fresh chopped parsley before serving.
Use low fat cooking spray instead of the oil and save 1/2 point per serving.
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Chilli con Carne: points per serving 3
serves 4
225g extra lean minced beef
1 onion chopped
1 garlic clove chopped
175g carrots, diced
1 red pepper, diced
1 green pepper, diced
1 tablespoon mild chilli powder
1 teaspoon ground coriander
3 tablespoons tomato puree
4 tablespoons red wine (optional)
300ml beef stock
400g can chopped tomatoes
225g canned red kidney beans, drained
salt and freshly ground black pepper
Dry-fry mince in a large non-stick pan until browned. Add the onion, garlic, carrots, peppers, chilli powder and coriander. Stir well.
Cook for 5 minutes and then add the tomato puree, wine, stock and chopped tomatoes. Season to taste and bring to the boil. Cover, reduce the heat and simmer for 40 mins.
Remove the lid, stir in the kidney beans and cook uncovered for a further 10 mins. Serve hot.
Remember: add extra points for rice or garlic bread, etc
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BANANA & MALTESER CAKES: Estimated Points per serving 1
makes 20 cakes
210g packet of Greens low fat sponge mix (or other)
1 medium egg
1 small banana
2 x 37g bags of maltesers, crushed
Set over to Gas Mark 6 or equivalent
make up the sponge, add mashed nana and crushed maltesers
mix together and spoon into 20 cake cases. Bake until golden.
Cool and enjoy!
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Sweet Chilli Burgers: Points per serving 6
serves 4
350g lean minced beef
1 tablespoon sweet chilli sauce
2 teaspoons minced garlic
1 tablespoon fresh basil, finesly chopped
2 medium onions, sliced
4 bread rolls, toasted
lettuce leaves
2 tomatoes, sliced
cucumber, sliced
4 slices beetroot, if desired
4 tablespoons sweet chilli sauce, extra
Combine mince, sweet chilli sauce just the 1 tablespoon, garlic and basil in a bowl and mix well. Form into 4 burgers.
Barbecue, grill or pan fry the burgers and sliced onion until tender and the burgers are cooked through.
Serve the burgers on the rolls with the onions and salad and drizzle with the extra sweet chilli sauce
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Tandoori Chicken Kebabs: Points per serving 6
serves 4
800g chicken breast
15og mushrooms
1 green pepper
3 small onions
tandoori curry powder
cherry tomatoes
hot salsa (optional)
4 pitta breads
crisp mixed salad
Slice the onion and quarter the mushrooms. Add to a large frying pan with a little fry light spray. Meanwhile coat the chicken breastr in the tandoori powder and cut into large bite sized pieces. Add to the frying pan. Cook until chicken is cooked throughout.
Heat pitta breads and serve with the salad and tomatoes and some salsa if required.
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Chicken Enchiladas: Points per serving 6
Serves 4
8 flour tortillas
350g skinless chicken breasts, cut into thin strips
1 teaspoon chilli sauce
low fat cooking spray
1 red pepper, deseeded and sliced
1 green pepper, deseeded and sliced
1 red onion, cut into wedges
175g courgettes, cut into thin sticks
2 tablespoons chopped fresh coriander
50g half-fat cheddar cheese, grated
1 lime cut into wedges
Preheat oven to gas mark 6/200*C. Wrap the flour tortillas in foil and heat them in the oven for 10 mins.
Meanwhile, mix the chicken with the chilli sauce. Spray a pan with low fat cooking spray and heat until just smoking.
Cook the chicken strips for 2-3 mins, until they are sealed. Add the peppers, onion and courgettes and cook for a further 5 mins, until they are lightly charred. Scatter over the coriander.
To serve, unwrap the flour tortillas and scatter a little grated cheese over each one. Top with the cooked chicken mixture and squeeze of juice from a lime wedge. For the tortillas into quarters and eat while hot.
Fo a vegetarian version, use Quorn fillet instead of the chicken. The Points per serving will still be the same.
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Cottage Cheese, Pink Grapefruit and Melon Salad: Points per serving 1.5
Serves 2
2 generous handfuls mixed salad leaves (Bistro salad mix is ideal for this dish)
2 medium slices Cantaloupe melon, peeled
1 pink grapefruit (white would work too)
1/2 cucumber, thinkly sliced
200g plain low fat cottage cheese
freshly ground black pepper
Pile lettuce leaves onto two serving plates. Cut the melon inot chunks and share between the plates.
Use a sharp serrated knife to remove all the peel and pith from the grapefuit. Slice into segments, removing all the membrane. Add to the salads with the cucumber slices.
Share the cottage cheese between the salads. Serve sprinkled with a little freshly ground black pepper
