Serves: 4
Preparation time: 10 minutes
Coking time: nil

Calories/serving 35, 3.5g protein, 4.5 carbohydrete, 1g dietary fibre, 50mg sodium, 155kJ.

A source fo vitamin C and calcium.

* 3 Lebanese (short) cucumbers
* 1 garlic clove, crushed
* 200g low-fat natural yoghurt
* 1 large handful mint, finley chopped

1. Grate the cucumber and souceze as much liqued as posible.
2. Combine the cucumber with the remaining ingrdients.
3. Serve as a dip or a delicios topping for papatos, or as an accompaniament to grill lamb.

40 cookies
Fibres 0.4g, protein 1g, fat 4.2g
Calories/cookie 48
WWpoints per cookie 1

* 125g chunky, suga- free peanut butter
* 185ml double cream
* 75g chopped pecans
* 2 teaspoon vanilla essence
* 2 1/2 tablespoon granular sugar substitute
* 2 tablespoons soy flour
* 1 teaspoon baking powder

1. Preheat the oven to 190C/375F/gas5
2. Spray a baking tray with oil.
3. Mix all the ingredients together in a bowl and blend well.
4. Place teaspoonfuls of the cookie mixture onto the tray and bake for about 10 minutes or until lightly browned.

Serves 10
Fibre 0g, protein 8g, fat 18g
Calories/serving 198
WWpoints per serving 4

• 180ml/6floz double cream
• 80ml/2 1/2floz water
• 335g/11 1/2oz Cheddar cheese, diced
• 1 teaspoon Dijon mustard
• 1 teaspoon salt
• 1/2 teaspoon paprika

1. Combine all the ingredients in the topof a double boiler.
2. Simmer slowly over hot water, stirring constantly until smooth.

Serves 8
Calories/serving: 438
WWpoints per serving: 9
Fibre 2g, protein 1o.2g, fat 40g

• 6og/21/2oz sliced almonds
• 5og/2oz plus 2 tablespoons
• granular sugar substitute
• 45og/1lb cream cheese, softened
• 8og/3oz unsweetened chocolate, melted and cooled
• 3 eggs
• 12oml/4floz double cream
• 1/2 teaspoon almond essence
• 3/4 teaspoon vanilla essence

1. Preheat the oven to 16o°C/325°F/gas 3.
2. Butter eight i8o-g/6-oz ramekins or custard cups.
3. In a food processor process the almonds with 2 tablespoons of the sugar substitute until finely ground. Coat the prepared ramekins with the almond crumbs, then place the ramekins in a roasting tin.
4. Beat the cream cheese until soft and smooth then add the chocolate and beat until incorporated. Add the remaining sugar substitute, mixing until well incorporated, then add the eggs, one at a time, beating until combined. Add the cream, almond and vanilla essences and beat until it is very smooth.
5. Pour the mixture into the prepared ramekins, then pour enough boiling water into the roasting tin to come halfway up the sides of the dishes. Bake for 20 minutes until puffed and the middle is just set. Remove from the oven and cool in a water bath for 10 minutes, then place on a wire rack to cool to room temperature. Refrigerate until well chilled and serve cold.

Seves:6
Fibre 0.5g, protein 2.4g, fat11g( per 2-tablespoons serving)
Calories/per 2-tablespoons serving: 108
WWpoints per 2-tablespoons serving: 2
1 clove garlic, peeled and crushed
6og/ 2 1/2 fresh parsley
30g/1oz Parmesan cheese, grated
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
6oml/2floz olive oil
In a food processor fitted with a steel blade, pulse the garlic until coarsely chopped. Add the basil, parsley, Parmesan cheese, salt and pepper; process until the herbs are finely chopped. While the processor is running, add the olive oil and process until just blended.

Serves: 8
Fibre 0.93,p rotein 3,fat 28.4g
Calories/serving: 297
WW points per serving: 5

• 225g/ 8oz shiitake mushrooms, sliced thinly
• 1/2 medium onion, peeled and finely chopped
• 12og/4 1/2oz butter
• 75oml/1 1/4 pints Chicken Stock
• 75oml/1 1/4 pints Beef Stock
• 2 tablespoons toasted sesame seeds,crushed
• 1/2 teaspoon salt
• 250 ml/8floz double cream
• 1 tablespoon finely chopped chives, to garnish

1. Saute the mushrooms and onions in half the butter for 5 minutes over a medium heat. Mix the stocks together then add the mushrooms and onions to the stock.
2. Add the sesame seeds and remaining butter to the stock and heat, stirring continuously, until the butter meits. Add the salt then cook over a low heat for 10 minutes. Cool slightly then stir in the cream and mix until well blended. Do not allow the soup to boil.
3. Serve the soup warm or cold, garnished with chives, if desired.

SERVES: 4

Calories/serving: 128
WW points per serving: 2
PREPARATION TIME: 5 MINUTES
COOKING TIME: 20 MINUTES
These crunchy nibbles make a tasty Weight Watchers Recipe alternative to crisps.

• 4 corn tortillas

1. Preheat the oven to 150C, 300F, Gas Mark 2.
2. Place the tortillas on a chopping board. Using a heavy chopping knife, cut each one in half. Cut the halves into quarters and place on a non-stick baking tray.
3. Bake in the centre of the oven for 20 minutes. Remove from the oven and allow to cool and crisp up.

SERVES: 4
CALORIES/SERVING: 166
WW points per serving: 3
PREPARATION TIME: 10 MINUTES
COOKING TIME: 10 MINUTES
Make up these garlic toasts just before required and reheat in a low oven, as they will go soggy if left for more than 30 minutes.

• 1/3 French stick
• 2 garlic cloves
• 6 spring onions, finely chopped
• 1 small red and 1 small yellow pepper, seeded and finely diced
• 225g tomato passata
• 3-4 fresh basil leaves, finely shredded
• 4 cherry tomatoes, sliced
• salt and freshly ground black pepper
• salad leaves to garnish

1. Slice the bread diagonally into eight thick pieces and toast lightly under a hot grill on both sides. Slice 1 garlic clove in half. Rub both sides of the bread with the cut side and place
on a baking tray.
2. Preheat a non-stick frying pan. Add the onions and dry-fry for 2-3 minutes until soft. Crush the remaining garlic clove and add to the pan along with jhe peppers. Cook until soft. Add the passata and simmer over a low heat until most of the moisture has evaporated to leave a paste-like consistency. Allow to cool, then stir in the basil and season to taste.
3. Spread the mixture on to the toasted bread and top with the sliced cherry tomatoes. Place under the hot grill to brown.
4. Garnish with the salad leaves and serve warm.

12 egg halves
Fibre 0g, protein 5g, fat 5.7g
Calories/serving: 74
WW points per serving: 1

• 6 eggs
• 3 tablespoons mayonnaise
• 12og/4 1/2oz boneless cooked flaked salmon, canned or smoked (plus extra for garnish if desired)
• 1/2 teaspoon fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon Worcestershire sauce
• 1/2 teaspoon salt
• dash freshly ground black
• pepper sprigs dill, to garnish (optional)

1. Place the eggs in a saucepan, cover with cold water and bring to the boil. Cover the pan, remove from the heat and leave to stand for 18 minutes, then run the eggs under cold water and remove the shells.
2. Slice the eggs in half lengthways and remove the yolks.
Mash the yolks and mayonnaise together until smooth, then add all the remaining ingredients, except for the dill, and mix well.
3. Spoon the mixture into the egg whites and garnish with additional pieces of salmon and sprigs of dill, if desired. Refrigerate for at least 30 minutes before serving.

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.