1 slice WW bread toasted 1 low fat sausage, grilled 1 medium poached egg 2 rashers lean back bacon Grilled tomatoes and mushrooms
LUNCH Chicken and Barley Broth Cheese and Onion Sandwich 2 slices WW bread, 1 teaspoon low fat spread, 50g low fat cheese, sliced red onion Salad Tinned peaches in juice ½ Low Fat yogurt
DINNER Paella Chocolate, banana and meringue dessert
TUESDAY'S RECIPES CHICKEN AND BARLEY BROTH Serves 4 This freezes well, divide into four portions and freeze individually.
500ml stock from boiling chicken carcass 1 chicken Oxo 1 Medium Onion, Sliced 1 large carrot, diced 1 courgette, diced 100g mushrooms, sliced 1 tablespoon pearl barley 1 tablespoon cornflour Salt and freshly ground pepper to taste Chopped fresh parsley
Put stock (with pieces of chicken from carcass) into a large pan and add the vegetables, stock cube, barley and seasonings. Bring to the boil, reduce heat, and simmer for 30-35 minutes (or until barley tender). Mix together the cornflour with a drop of water and stir into the soup; add the parsley and simmer for a further 5 minutes – add more water if needed. Serve.
PAELLA Serves 4
10 PP per serving 1/4 teaspoon saffron threads (alternately use turmeric) 1 chicken or fish stock cube 750ml water 2 large raw squid, cleaned and chopped 4 sprays low fat spray 150g chicken breast chopped 2 large garlic cloves, crushed 1 large onion, finely chopped 1/2 teaspoon paprika 1 large red pepper, seeded and chopped 3 large mushrooms, chopped 250g long-grain or paella rice 4 spring onions, chopped 12 mussels, scrubbed and beards removed 200g raw tiger prawns Salt and freshly ground pepper to taste 3 tablespoons finely chopped parsley to garnish
If using saffron place it in a saucepan and stir over a gentle heat just until it gives off a distinctive aroma. Add the water and stock cube (add turmeric to stock if using) Add the stock and bring to the boil, if using saffron let stand to infuse.
Spray a large frying pan or wok with the spray, add the chicken and cook on all sides until lightly browned. Remove and set aside. Add the garlic, onion, spring onion, mushrooms and paprika and cook over medium heat for 2 minutes, stirring occasionally. Stir in the red pepper and cook for about 3 minutes or until softened but not brown.
Stir in the remaining stock, stir, then bring to the boil. Reduce the heat to low and simmer for 5 minutes or until the liquid is almost all absorbed.
Stir in the chicken and prawns and then arrange the mussels on the top. Simmer for about 5 minutes. Gently stir in the prawns and squid, then simmer for a further 15 minutes or until the rice is tender and all the liquid has been absorbed. Season to taste.
Remove the pan from the heat, cover and leave to stand for 5 minutes. Discard any mussels that have not opened. Sprinkle the top of the paella with the parsley and serve.
CHICKEN, BANANA AND MERINGUE DESSERT Serves 2 1 tub WW Chocolate Dessert 4 small meringues 1 banana sliced 2 strawberries (optional) Slice banana and divide between two plates. Top with half chocolate dessert and finish of with meringues. Garnish with strawberry if desired.
LUNCH Mussels and Pasta WW Baguette Sugar Free Jelly and yogurt
DINNER Banana Stuffed Chicken Boiled New Potatoes (150g) Steamed Sprouts and carrots 2 teaspoon low fat spread for potatoes
Baked Apple and Custard
WEDNESDAY RECIPES MUSSELS AND PASTA Serves 2 400g live mussels 1 can chopped tomatoes 1/2 lemon, zested and juiced 2 tablespoons parsley, chopped 200g penne pasta, cooked and drained (cooked weight) Salt and pepper to taste
Wash mussels, remove beards, discard any mussels that are open. Place mussels in a drop of water in a large saucepan. Cover and steam until shells open, about 4 to 5 minutes. Discard any shells that do not open. Remove mussels from shells, reserving 4 to 6 shells for garnish. Cook pasta according to package directions. Meanwhile, make sauce by frying onion and garlic in low fat spray in a saucepan, add tomatoes, stir in lemon zest and juice, water from mussels and parsley. Season with salt and pepper. Combine mussels, sauce and pasta. Toss lightly. Garnish with reserved mussels in shells and sprigs of parsley.
BANANA STUFFED CHICKEN Serves 2 2 medium chicken breasts 1 small banana 2 turkey rashers Preheat the oven to Gas Mark 6/200°C/400°F/fan oven 180°C. Lay the chicken breasts on a work surface covered with a piece of cling film. Cover them with another piece of cling film, with a rolling pin beat them out, gently but firmly, until flattened. Peel banana and cut in half, place one half in each breast and roll the chicken around it. Slice the turkey rashers in half lengthwise and wrap around the chicken rolls. Spray a baking tray with low fat spray and place chicken rolls on it. Bake for 25 – 30 minutes until chicken is cooked through. You can use bacon instead of turkey rashers but will be an extra point per serving
BAKED APPLES AND CUSTARD Serves 2 2 medium eating apples 15g raisins or sultanas 1 small tub low fat Ambrosia custard Preheat the oven to Gas Mark 6/200°C/400°F/fan oven 180°C. Core each apple and place them in an oven proof dish. Stuff centre with raisins or sultanas Add a drop of water to dish and cover with foil. Bake for 15 – 20 minutes until apples are soft. Serve each apple topped with half the tub of custard
THURSDAY BREAKFAST
Grapefruit Segments 2 crumpets ½ 410g tin spaghetti in tomato sauce
LUNCH Covent Garden Minestrone Soup (½ carton) Ham and Salad Sandwich 30g ham 2 WW bread 1 teaspoon spread Salad Jelly, custard & tinned peaches Sugar free jelly, ½ tub Ambrosia low fat custard, tinned peaches in juice - drained WW cereal bar
DINNER Monkfish in Parma Ham Cheesy Lyonnaisse Potatoes Steamed baby leeks, cauliflower and runner beans Strawberry Delight
THURSDAY'S RECIPES MONKFISH IN PARMA HAM Serves 2
300g monkfish 2 x 10g slices Parma Ham Zest and juice of ½ lemon Preheat the oven to 200C/400F/Gas 6. Cut the fish into rap the Parma ham slices around the monkfish. Heat the oil in an ovenproof frying pan, place the monkfish into the pan, squeeze over the lemon juice and cook for a few minutes on each side, until the ham is beginning to brown. Place on a baking tray sprayed with low fat spray and bake for around 12 minutes, or until the fish is cooked.
CHEESY LYONNAISE POTATOES Serves 2
300g potato, peeled and sliced very thinly 60g half fat cheddar, grated 1 small or ½ medium onion, thinly sliced 50ml water 1 vegetable or chicken Oxo 1 teaspoon English mustard (optional) Salt and freshly ground pepper to taste Preheat the oven to 200C/400F/Gas 6. Spray a small oven proof dish with low fat spray. Arrange half the potatoes in a layer on bottom of dish, sprinkle on half the grated cheese and all the onion; top with remaining layer of potatoes and sprinkle cheese all over. Season with salt and pepper. Mix together the stock cube, mustard and water and pour over the potatoes. Bake for 45 minutes to an hour, until potatoes are soft.
1 strawberry sugar free jelly
150g 0% fat Greek yogurt
6 sponge fingers
Fresh strawberries
Make up the jelly with 400ml hot water.
Line a dish with cling film and arrange sponge fingers on the bottom.
Slice a few strawberries (amount depending on size – between 2 or 5) and place on top of fingers, cover with about ¼ of the jelly and put in the refrigerator to set.
When the remaining jelly is cool, whisk in the yogurt and add some finely chopped strawberries.
When the jelly on the sponge fingers is set pour over the jelly and yogurt mix, put in refrigerator to set.
When set turn out onto a plate and garnish with fresh strawberries
FRIDAY BREAKFAST ½ banana and blueberries 30g bran flakes 1 boiled egg 1 slice WW bread
LUNCH
Karahi Chicken Pitta Bread Salad Fruit Sorbet
DINNER Cajun Halibut Vegetables and Boiled Rice Jam Doughnu
FRIDAY RECIPES KARAHI CHICKEN Serves 1 3 spring onions, chopped 1 clove garlic, chopped 90g cooked chicken, cubed 1 tsp fresh ginger, shredded ½ tsp dried, crushed red chillies 3 tomatoes, roughly chopped 1 tbsp chopped fresh mint
Fry the onions and garlic for 3 minutes until soft. Add the chicken and cook for a couple of minutes to heat through. Add the ginger and chillies and cook for another minute, before adding the tomatoes and herbs. Cook for a few minutes until the tomatoes have softened. Serve
FRUIT SORBET Serves 1 100g frozen Summer Fruits Juice of ½ orange
Put the fruit in a blender add orange juice and blend. Spoon out and serve immediately.
CAJUN HALIBUT Serves 4
4 (150g) halibut steaks 1/4 teaspoon garlic powder 1/4 teaspoon paprika 1/4 teaspoon ground red pepper 1/4 teaspoon salt 1 teaspoon black pepper
In a small bowl, combine the ground red pepper, garlic powder, paprika, salt and black pepper; 1 tbsp chopped fresh coriander Spray a non-stick pan with "Frylite" spray oil and gently cook the garlic and onions for a few mix well and rub evenly over both sides of the fish. Preheat a large non-stick frying pan over medium-high heat and spray with cooking spray. Add the fish, and cook for about 3-4 minutes on each side (or until the fish is cooked through and flakes easily with a fork).
FRIED RICE & VEGETABLES Serves 4 5 PP per serving Cooking oil spray 8 small mushrooms, sliced 5 spring onions, ends trimmed, sliced 400g cooked long grain rice (cold) 1 clove garlic, crushed 1 red & 1 green pepper, diced
Heat a wok over medium-high heat. Lightly spray with cooking oil, add the mushrooms, garlic, peppers, spring onions and peppers and stir-fry for a further 3 - 4 minutes or until the vegetables are tender.
HEALTHY BAKED JAM DOUGHNUTS Makes 10 doughnuts
250g white plain flour ½ teaspoon salt 25g caster sugar 1 sachet dried yeast 1 egg, beaten 50ml skimmed milk 75ml hand hot water Low Fat spray 200g strawberry jam 2 tablespoons caster sugar
1. Sift the flour and salt together in a large bowl. Stir in the sugar and yeast. Make a well in the middle and add the beaten egg. 2. Mix together the milk and water to give a warm liquid, then pour into the well. Mix to a soft dough. 3. Turn out onto a lightly floured surface and knead the dough until smooth and elastic – about 6-8 minutes. Divide into 10 equal pieces and shape into rounds. 4. Spray baking sheets with low fat cooking spray. Arrange the doughnuts on them, well-spaced apart to allow for rising. Cover with cling film or clean, damp tea towels until almost doubled in size. This will take about 40 minutes. 5. Preheat the oven to 220°C / fan oven 200°C / Gas Mark 7. Bake for 12-15 minutes until risen and golden. Cool. 6. Make a small incision into each doughnut and fill with 1 tsp of jam. Brush each doughnut with water and roll in caster sugar.
LUNCH Out for lunch at Harvester pub! Salad, half chicken, piri piri sauce and jacket potato
EVENING MEAL Prawn Jambalaya Melon and raspberry basket
SATURDAY RECIPES PRAWN JAMBALAYA
Serves 4 4 lean bacon slices, chopped 1 large onion, chopped 2 cloves garlic, minced 2 sticks celery, chopped 1 red pepper, cored, seeded, and chopped 2 sprigs of fresh thyme leaves or 1/3 teaspoon dried thyme 2 teaspoons salt 6 drops Tabasco Sauce or to taste 1 teaspoon cayenne pepper 1/4 teaspoon ground cloves 1 bay leaf 1 can chopped tomatoes 500ml water 200g uncooked long-grain rice 500g large raw prawns 2 teaspoons chopped fresh parsley leaves
To add flavour, place the shells of the prawns in a saucepan and cover with water. Simmer over low heat approximately 7 to 10 minutes. remove from heat and strain the stock; discarding shells. Substitute prawn stock for the water in the recipe. In a large heavy pot over medium heat, fry the bacon until it begins to turn brown. Add onion, garlic, celery, and pepper; sauté 8 to 10 minutes or until vegetable are soft. Stir in thyme, salt, Tabasco Sauce, cayenne pepper, cloves, bay leaf, and tomatoes. Bring mixture to a boil. Add rice, cover, and turn heat to low; cook 30 minutes or until the rice has absorbed almost all of the liquid and is cooked through. Gently turn the jambalaya and then add prawns and parsley, tossing lightly to distribute them evenly; cook 6 to 7 minutes until prawns turn pink. Remove from heat and serve immediately.
SUNDAY BREAKFAST Bacon and tomato sandwich (2 slices WW bread, 2 rashers lean bacon and 1 tomato, sliced and grilled)
LUNCH Roast pork Stuffing Roast potatoes Cauliflower cheese (Using 1 packet cheese sauce and ½ pint skimmed milk between 4 people) Mashed carrot and swede Steamed spinach Gravy Yogurt
4 thin slices fresh pineapple
1 medium egg
1 dessertspoon sweetener
½ teaspoon cinnamon
few drops of vanilla essence
low fat cooking spray
Spray a frying pan with the cooking spray, meanwhile whisk together the egg with the cinnamon, sweetener and vanilla essence then add the fruit and mix it all up, pour into the frying pan and coat the pan evenly, cook both sides then serve, sprinkle a little sweetener over the top
LUNCH 1/2 tin macaroni cheese 2 crumpets toasted with Grilled tomatoes Melon & fruit cocktail
DINNER Chicken and Vegetable Tikka Masalla 100g Boiled Rice Healthy onion bhajee Fresh fruit salad and yogurt
MONDAY RECIPES CHICKEN TIKKA MASALA 4 chicken breast fillets Fry light Salt and Pepper 2 large shallots 2 garlic cloves ½ tsp crushed cardamom seeds ½ tsp turmeric 1 tablespoon tandoori spice powder 4 tablespoon passata 150ml chicken stock 1 courgette, sliced 1 red pepper, seeded and sliced 150g mushrooms 100g low fat natural yoghurt
Spray the chicken with fry light season and place under a hot grill and cook for 15 minutes turning once until cooked through. Remove and when cool cut into bite-sized pieces. Set aside Using a fine grater grate the shallots and garlic into a bowl Spray a large non-stick frying pan with low fat spray and place over a medium heat. Add the prepared vegetables and shallot and garlic mixture with the crushed cardamom seeds turmeric and tandoori powder. Stir-fry for 1 minute before adding passata and Add the chicken and stock and cook for 4-5 minutes stirring often. Add the yoghurt, season to taste and remove from the heat.
Healthy Onion Bhajees
1 onion, thinly sliced 75g SR flour. Cold water to mix Pinch of salt & black pepper. ½ teaspoon cumin powder. ½ teaspoon coriander, fresh or ground. ½ teaspoon mild chilli powder.
Sieve the flour and add enough cold water to mix into a batter which should not be too runny. Add onion to the mixture with the spices, mix well. Spray a frying pan with low fat spray and fry eight spoonfuls of the mixture, turning for about 4 minutes each side.