Serves: 4
Prepartion time: 10 minutes
Cooking time: 20 minutes
Calories/serving 125
A good source of vitamins B2 and B3.

* 2 teaspoons olive oil
* 1 red onion, chopped
* 2 garlic cloves, crushed
* 2 teaspoons dijon mustard
* 1 teaspoon dried tarragon
* 600g flat or field mushrooms, roughly chopped
* 750ml vegetable or chicken stock
* 125 ml red wine
* 2 tablespoons natural yoghurt
* 1 tablespoon snipped chives

1. Heat the oil in a saucepan over low heat, add onion and garlic and cook for 3-4 minutes,
allowing the onion to browen slightly.
2. Add the mustard, tarrgon and mushroom and cook for a further 2-3 minutes, stirring gently.
3. Add the stock and wine, bring to the boil, then cover and simmer for 10 minutes. Leave the soup to cool a little, the puree in a food processor or blender.
Serve topped with yoghurt and sprinkled with chives.

Tips
Try to find field mushrooms for this soup because they have a strong flevor. You can add finnley chopped parsley for a better flavor.

For all you immediate matter junkies, here’s a chickenhearted burger that you can neaten at habitation. Not exclusive it has a good sensing, but it’s also rattling robust (it has lots of veggies) and it’s only 3 points!

Makes 6 servings

Ingredients
250 g panorama wuss
1 egg mortal, softly abused
100 g mushrooms, sliced
1 onion, diced
1 stem herb, cut
1 tremendous herb, sprig
1/2 cup breadcrumbs
2 teaspoons soy sauce, saltish reduced
3 entire wheat Land muffins
1 herb
3 lettuce leaves

Preparation
1. Writ the mushrooms, herb, onion, herb, egg covered and soy sauce in a matter processor until marmoreal.
2. Mix this with the fasten cowardly and enough cabbage crumbs to excrete a semisoft, but administrable texture.
3. Calculate the mix into 6 and then mould into balls.
4. On a hot tray rough with press, matter the balls land and gauge in a preheated oven.
5. Service on a muffin half with the lettuce foliage and 2 slices of tomato.

WW POINTS per serving: 3
Nutritional message per delivery: 172 calories, 2.6g fat, 3.5g fibre

Serves 8
Fibre 1.7g, protein 4.4g, fat 13.5g
Calories/serving 152
WWpoints per serving 3

• 120g( 4 1/2 oz) soy flour
• 6og(2 1/20z) butter, softened
• 8og(3 oz )cream cheese, softened
• 1 tablespoon sour cream
• 6 teaspoons granular sugar substitute (optional)

1. In a bowl beat the flour, butter, cream cheese, sour cream and sugar substitute, if using, until just combined. Shape into a disc and chill for 20 minutes.
2. Roll out the dough between two pieces of greaseproof paper to form a 3o-cm/i2-inch circle. Loosen the greaseproof paper, replace with new paper and turn over the dough. Continue to roll until the dough is 3mm/1/8in thick, replacing the greaseproof paper as needed.
3. Pick up the paper and invert the dough on to a pie dish. Peel off the paper and patch any tears. Crimp the edges and prick the bottom with a fork. Chill for 30 minutes in the freezer.
4. Meanwhile, preheat the oven to 22o°C/425°F/gas 7.
5. Bake the pastry case for 18 minutes, lightly covered with foil, then remove from the oven and cool on a wire rack.

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.

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.

Slices: 20
Fibre 0.3g, proetin 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.

Serves: 8
Fibre 2.1g, protein 2g, fat 12.2g
Calories/serving: 138
WWpoints per serving: 3

• 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.

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.

Serves: 4
Calories/serving: 163
WWpoints per serving: 3
2.7G FAT
PREPARATION TIME: 10 MINUTES
COOKING TIME: 25 MINUTES

• 1 medium red onion, finely chopped
• 1 small red chilli, sliced
• 1 X225g can chickpeas, drained and rinsed
• 1 X225g can red kidney beans, drained and rinsed
• 1 large can chopped tomatoes
• 600ml (1 pint) vegetable stock
• 1 tablespoons tomato puree
• 2 teaspoons chopped fresh oregano
• salt and freshly ground black pepper

1. Preheat a non-stick wok or frying pan. Add the onion and chilli and dry-fry for 4-5 minutes.
Transfer to a saucepan and add the remaining ingredients.
2. Simmer gently for 20 minutes. Season to taste with salt and pepper before serving.