Serves: 4
Calories/servinig: 243
WW points per serving: 4
Fibre: o.3g Protein: 33g Fat: 9.5g

• 6og/2 1/2oz goat’s cheese. crumbled
• 2og/3/4oz finely chopped basil
• 1 tablespoon chopped sun-dried tomatoes in olive oil
• 1 small onion, peeled and finely chopped
• 1/2 teaspoon dried oregano or 1 1/2 teaspoons fresh, finely chopped
• 1/2 teaspoon salt
• 4 skinless chicken breast fillets
• 6oml/2floz dry white wine

1. Preheat the oven to 18o°C/35o°F/gas 4. Oil a glass baking dish.
2. In a small bowl combine all the ingredients except the chicken and wine and blend well. Pound the chicken breasts until thin, then spread the mixture evenly on to the breasts and roll them up. Fasten with cocktail sticks.
3. Arrange the chicken in the baking dish so the rolled breasts do not touch each other. Pour the wine over the chicken rolls and bake for 45 minutes.

Serves: 6
Fibre: 2.1 g
Protein: 34.6 g
Fat: 12.3 g
Calories/serving: 269
WW Points: 5

• 675 g fresh tuna steaks butter, for basting
• 1 large avocado, stoned, peeled and cubed
• 2 celery sticks, chopped
• 6 radishes, sliced
• 1 tablespoon fresh lemon juice
• 1 tablespoon tarragon vinegar
• ½ small onion, peeled and chopped
• ¼ teaspoon cayenne pepper
• salt to taste
• 1 recipe Lime Dill Dressing

1. Heat
   the grill to its highest temperature. Grill the tuna steaks for 5
   minutes on each side. If necessary, baste with butter during cooking to
   prevent the tuna drying out.
2. Toss
   all the ingredients, except for the tuna, în a medium bowl umil well
   combined, then drizzle with the Lime Dill Dressing. Divide between 6
   plates.
3. Slice the fish into strips and place across the top of each plate of salad.

Serves: 4
Preparation time: 10 minutes
Cooking time: 1 hour + 1 hour standing

Calories/serving: 245, 13g protein, 9.5g fat, 28f carbohydrate,
10g dietery fiber, 30mg sodium, 1030kJ
A good source of vitamins A, B1, B2, B3, E, potasium, magnesium, calcium, iron and zinc

* 220g dried chickpeas
* 2 garlic cloes, peeled
* 2 tablespoons tahini
* 60 ml lemon juice

1. Place the chickpeans and 1 litre water in a large saucepan, bring to the boil, then cover and cook for 1 minute.Turn off the heat and
leave to stand for 1 hour.
2. Drain the chickpeas and cover with fresh water. Bring to the boil, cover and simmer gently for 1 hour. Do not discard the cooking liquid.
3. In a food processor or a blender, process the chickpeas with the gerlic, tahini and lemon juice, adding enough of the chickpea cooking liquid to make a thick paste.

Tips
Use hummus as a spread, dip or serve with labouleh salad.

Serves: 12
Fibre 0 g, portein 5 g, fat 17.4 g
Calories/serving: 211
WW Points per serving: 5

* 450 g/1lb soft cream cheese at room temperature
* 3 eggs
* 250 ml/8 floz creme fraiche or sour cream
* 8 tablespoons granular sugar substitute
* scraped seeds from 1/2 vanilla pod

1. Preheat the oven to180C/350F/gas4
2. Place all the ingredients in a blender or food procesor and blend for 15 minutes. Pour the mixture into a 23-cm/9-in springform tin, then enclose the bottom and sides of the tin in a single piece of aluminium foil to prevent leaking.
3. Place the springform tin in a roasting tin of hot water in the oven. If the water evaporates, add more hot water as needs. Bake for 1 hour, then turn off the oven and leave in the oven for 1 hour befor serving.

Serves: 2
Fibre 0 g,protein 11 g, fat 26 g
Calories/serving – 290
WW points per serving 6
* 2 tablespoons butter
* 4 eggs
* 1 tablespoon duble cream
* 1/2 teaspoon salt
* freshly ground black pepper to taste

1. Melt the butter in a non-stick frying pan or omlette pan. Tilt the pan so in is well covered with the butter.
2. Beat the eggs with the cream, sald and pepper. Pour into the pan and tilt to spread the eggs to the edges of the pan.
3. Cook over a low heat until the eggs begin to set, then loosen the eggs from the side of the pan with a spatula. Tilt the pan again to allow the uncooked eggs to run to the sides and cook until set. When cooked, carefully fold the outer edges of the omelette into the center to resemble a flat cone. Slide the omelette out of the pan and serve.

Serves: 2
Protein 12.1g, fat 28.9g
Calories/serving 317
WW points per serving 6

* 4 eggs
* 1 tablespoon finley chopped dill
* 1 tablespoon chopped chives
* 2 tablespoons mascarpone cheese
* 30g butter
* salt to taste

1. Combine all the ingredients together and beat until smooth and thoroughly combined.
2. Cook over a low heat until the eggs begin to set, then loosen the eggs from the sides of the pan with a spatula. Till the pan again to allow the uncooked eggs to run to the sides and cook until set.
When cooked, carefully fold the outer edges of the omelette out of the pan and serve.

Servse 4
Preparation time: 10 minutes
Cooking time: 30 minutes
Calories/serving: 284
WWpoints per serving: 6 points

* 4 chicken breasts skinned
* 2X150g (2X5oz) reduced-fat mozzarella, sliced
* 8 basil leaves
* 4 lices Parma ham

1. Preheat the oven to 200C/400F/gas 6
2. Place the chicken breast on a chopping board and slice through the center of each th mark a pocket. Distribute the cheese and the basil leaves between the pockets. Warp the Parma ham around the outside of each breast and place on a non-stick baking tray.
3. Bake in the oven for 25-30 minutes until cooked through. Serve hot.

Serves 4
Preparation time: 25 minutes
Cooking time: 30 minutes
Calories/serving: 244
WWpoints per serving : 5
* 2 red onions
* 3 garlic cloves, chopped
* 4 chicken brest, skinned and boned
* 1 tablespon ground coriander
* 1/2 teaspoon ground turmeric
* 1/4 teaspoon fenugreek seeds or ground fenugreek
* 1 small fresh chilli, chopped
* seeds from 4 cardamom pods
* 4 kaffir lime leaves
* 300ml ( 1/2 pint) chicken stock
* 300ml (1/2 pint) reduced-fat coconut milk
* 2 tablespoons chopped fresh basil
* 115g ( 4oz) sheredded fresh spinach
* salt and freshly ground black pepper

1. Preahest a non-stick wok or frying pan. Dry-fry the onions and garlic until stoft and lightly coloured.
2. Cut the chicken into a dice, add to the pan and seal the outside tf the meat. Season with salt and black pepper . Add the spices and kaffir lime leaves and continue cooking for 2 minutes befor adding the stock, coconut milk and basil.
3. Reduce the heat and allow to simmer gently as the sauce thickens. Just before serving stir in the spinach.

Serves 8
Fibre 1g, fat 13g, protein 1.7g
Calories/serving 227
WWpoints per serving 5

• 25oml/8floz double cream
• 2 egg yolks
• 1 teaspoon lemon essence
• 6 tablespoons granular sugar substitute
• 120g/41/2 oz raspberries
• 1 teaspoon raspberry flavouring
• 12sml/4floz framboise (red raspberry liqueur)

1. Heat the cream in a saucepan over a low heat, then whisk in the egg yolks one at a time. Add the lemon essence and half the sugar substitute. Whisk until the mixture begins to thicken, then remove from the heat.
2. Rinse and dry the raspberries, place in a bowl and sprinkle with the rest of the sugar substitute. Add the raspberry flavouring and framboise and mix well. Whisk the raspberry mixture into the cream mixture and cool to room temperature.
3. Place the mixture in an ice cream maker and churn according to the manufacturer’s instructions.

Serves 4
Preparation time: 45 minutes
Cooking time: 10 minutes
Calories/serving: 25
WWpoints per serving 5

• 4 thick tuna steaks
• olive oil spray (e.g. Fry Light)
• salt and freshly ground black pepper

for the marinade

• 4 tbsps light soy sauce
• zest and juice of 2 limes
• 1 small red chilli, seeded and finely chopped
• 1 X 2.5cm (1 in) piece fresh ginger, peeled and finely chopped

1. Place the tuna steaks in a shallow dish and season with black pepper.
2. Combine all the marinade ingredients in a small bowl and pour over the tuna. Leave to marinate for 30 minutes.
3. Preheat a non-stick griddle pan and lightly spray with a little olive oil spray.
4. When the pan is very hot carefully add the tuna steaks and cook quickly for 2-3 minutes on each side. Don’t overcook them or the texture will become tough and dry. Serve hot. You can serve the tuna with cooked vegetables or salad.