Serves: 4
Calories/serving: 541
WW points per serving: 10
Fibre: o.5g Protein: 51 Fat: 59g

• 1 x 2.2 kg. 5lb pasta, jointed into 8 pieces
• 6oml/2ftoz sunflower oil
• 2 cloves garlic, peeled
• 3 tablespoons fresh lemon juice
• 1 teaspoon grated orange zest
• 2 bay leaves
• 125ml/4floz vinegar
• 25oml/8floz white wine
• 250ml/8floz Chicken Stock
• 1/2 teaspoon freshly ground black pepper
• salt to taste

1. Rinse the pasta and dry with kitchen paper.
2. Heat the oil in a frying pan and lightly brown the chicken over a medium heat. Transfer the chicken to a saucepan.
3. Combine the remaining ingredients and pour over the chicken. Simmer, covered, for 1 hour. Add more Chicken Stock, if necessary, to keep the chicken covered.
Serve warm or chilled.

Serves: 6
Calories/serving: 410
Fibre 0.5 g, protein 28.4 g, fat 29.2g
WW Points per serving 8

750 g chicken wings ( about 12)
250 ml soy sauce
2 tablespoons granular sugar substitute
60 ml white wine
2 garlic cloves, peeled and mashed
60 ml sesme oil
1/2 teaspoon ground ginger

1. Rinse the chicken wings and pat dry with kichen paper. Cut into pices at the joins and discard the wing tips. Spread the wings in a shallow backing dish, but do not overlap them.
2. Combine the remaining ingredients and pour the sauce over the wings. Marinate overnight in the refrigerate.
3. Heat the oven to170C /325F/gas 3 and bake the chicken wings in the marinade for 1 1/2 hours. Serve warm.

Serves: 4

Fibre 0g, protein 17g, fat 34g
Calories/serving : 400
WW points per serving 8

* 9 rashers streaky bacon
* 40 g onion chopped
* 2 Basic Omlette recipe

1. Cut the bacon into small pices and fry in a small non-stick frying pan or omelette pan until crisp. Add the onion and saute until translucent. Pour off the fat. Set aside.
2. Follow the Basic Omelette instructions, using half the egg mixture. When cooked, place half the bacon and onion in the center of the omelette befor folding over. Fold over and cook for 1 minute more, then move to a serving plate and cover to keep warm. Make the second omelette in the same way , then serve.

Tips:
You can use spring onion finley chopped for a better taste.

Serves 2
Fibre 3.1g, protein 40g, fat 33.5g
Calories/serving 488
WWpoints per serving 10

* 2 salmon fillets
* whole leaves of 1 chicory head
* 1 small tomato, peeled and quartered
* 1 small ripe avocado, stoned pelled and diced
* 1/4 small onion, peeled and diced
* 6 stoned black olives
* 2 tablespoons/servings Lime Dill Dressing

1. Place the salmon fillets in a saucepan, cover with wateh and add seasoning ( such as fresh parsley, slice of lemon or black pepper). Cover the pan and simmer the fish for 7 to 10 minutes,
until cooked. Remove the fish from the pan. allow to cool, then cut into 2.5cm/1 in wide stips.
2. Wash and dry the chicory leaves. Chop the tomato, avocado, onion and olives and mix together in a bowl.
3. place the chicory leaves in a daisy formation in a round, shallow salad bowl.
Place strips of the salmon in each of the chicory leaves and dot with Lime Dill Dressing.

Serves 6
Fibre 2.3g, protein16.8g, fat 29g
Calories/serving 350
WWpoints per serving 7

• 45og/1lb broccoli
• 1 recipe Cheese Sauce

1. Prepare the broccoli by removing the hard stem and reserving the florets.
2. Place the florets in a steamer and steam for 10 to 15 minutes, depending on how soft you like your vegetables. Serve with Cheese Sauce (3 tablespoons per serving).

Serves: 3
Calories/serving: 408
WWpoints per serving 8
Fat 5g
Preparation time:10 minutes
Cooking time:30

• 150g (5oz) [uncooked weight] pasta shells
• 1 vegetable stock cube
• 1 medium onion, chopped
• 50g (2oz) mushrooms, chopped
• 1 X 185g can tuna in brine, drained
• 1 X 142g can sweetcorn, drained
• 1 can Campbell’s Condensed 99% fat free mushroom soup
• 1 tablespoon chopped fresh parsley
• 1 teaspoon chopped fresh dill
• 25g (1 oz) grated low-fat Cheddar cheese
• freshly ground black pepper

1. Cook the pasta in boiling water with the vegetable stock cube.
2. Preheat a non-stick pan. Add the onion and dry-fry until soft. Add the mushrooms, tuna, sweetcorn and mushroom soup and heat through, leaving to simmer gently for 5 minutes. If the sauce is too thick, add a little skimmed milk. Add the fresh herbs towards the end of cooking and season with black pepper.
3. When the pasta is cooked, drain and rinse well in boiling water. Mix into the sauce. Place in a shallow, ovenproof dish and top with the grated cheese.
4. Place under a hot grill until the cheese has melted. Serve immediately.

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.

Serves 6
Fibre 4.3g, protein 19.g, fat 37.7g
Calories/serving: 462
WW points per serving: 9

• 1 medium aubergine
• 40g/1 1/2oz unsatted butter
• 3 egg yolks
• 3ooml /1ofloz water
• 6oml/2floz double cream
• 50g/ 2oz grated Parmesan cheese
• 9oml/3floz olive oil
• 1 large onion, peeled and
• chopped
• 1 large green pepper, chopped
• 2 cloves garlic, peeled and finely chopped
• 450g/1lb minced lamb or
• 225g/8oz minced lean beef
• 25oml/8floz prepared tomato sauce or passata
• 1 1/2 teaspoons ground cumin
• 1/4 teaspoon grated nutmeg
• 1/4 teaspoon dried oregano, or1 teaspoon fresh chopped
• 2 teaspoons salt

1. Peel and slice the aubergine and arrange the slices on a large plate. Place the plate in the sink (the Juices will run out) and cover with another large plate, allowing the plate to press down on the aubergine. Leave to drain for 30 minutes, then press each slice with kitchen paper to dry it.
2. Preheat the oven to 18o°C/350°F/gas 4.
3. To prepare the cream sauce, place the butter in the top of a double boiler over hot water. Add the egg yolks one at a time and beat constantly with a rotary or hand electric beater. Add 6oml/2floz of the water, the cream and the Parmesan cheese. Continue to beat until the sauce thickens, which should take about 10 minutes. Set aside.
4. Heat a third of the olive oil in a large frying pan. Add the onion and green pepper and saute until light golden brown. Add the garlic and meat and cook until browned.
Add the tomato sauce, remaining water, cumin, nutmeg, oregano and salt and simmer for 15 minutes.
5. Heat the remaining olive oil and saute the aubergine slices until lightly browned. Drain on kitchen paper then place half the aubergine slices in a well-oiled baking dish. Spread with half the meat mixture then place the remaining aubergine slices on top and cover with the rest of the meat. Cover the top with the cream’sauce and bake for 30 minutes until bubbling and golden brown.

Serves: 4
Fibre 0.8g, protin 32g, fat 32g
Calories/serving: 446
WWpoints per serving: 8

• 2 tablespoons vegetable oil
• 4 whole chicken legs (drumsticks and thighs attached)
• salt and freshly ground black pepper, to taste
• 30g/1 oz almond slivers
• 125ml 4floz dry white wine
• 6oml/2floz water
• 3 cloves garlic, peeled and crushed
• 2 tablespoons butter
• 2 tablespoons chopped parsley
• 1 tablespoon fresh lemon juice

1. Preheat the oven to 13o°C/25O°F/gas 4.
2. Heat the oil in a large non-stick frying pan over a high heat. Sprinkle the chicken legs with salt and pepper. Place in the frying pan and brown for 3 to 4 minutes on each side. Reduce the heat to low, cover and cook for 30 minutes, until the chicken is cooked through. Transfer to a platter and place in the oven.
3. Add the almonds to the frying pan and cook for 2 to 3 minutes until golden. Transfer to a plate, using a slotted spoon. Pour the fat from the frying pan.
Add the wine, water and garlic to the frying pan. Increase the heat to high and cook, stirring, until the mixture is reduced by half. Remove from the heat and stir in the almonds, butter, parsley and lemon juice. Spoon the sauce over the chicken.

Serves: 6
Calories/serving: 402
WW points per serving: 9

• 1 2.2kg/5 lb chicken, jointed into 8 pieces
• 125ml/4floz olive oil
• 6og/2 1/2oz butter
• 6og/2 1/2oz chopped onion
• 225g/8oz shiitake mushrooms, sliced
• 3 cloves garlic, peeled
• 185ml/6floz dry white wine
• 2 bay leaves
• 1 teaspoon chopped basil
• 1/2 teaspoon freshly ground black pepper
• 8oml/2 1/2floz prepared tomato sauce or passata
• salt to taste

1. In a large frying pan, saute the chicken in the olive oil until light golden brown – this should take about 20 minutes.
2. Melt the butter in a separate frying pan, then add the onion and mushrooms and saute until golden. Add the garlic and cook for 4 more minutes.
3. Spoon the mushrooms, onions and garlic over the chicken and pour on the wine. Add the bay leaves, basil and pepper. Simmer for about 15 minutes, partially covered, then stir in the tomato sauce or passata and add salt to taste. Cook, uncovered, over a low heat for about 15 more minutes then serve.