SERVES: 1
CALORIES/SERVING: 228
WW POINTS PER SERVING: 4
FAT: 3.4G
PREPARATION TIME: 10 MINUTES
COOKING TIME: 15 MINUTES

You can use cooked lobsters to save preparation time.

• 1 cooked seafood (approx. 500g)
• 14 tsp mustard powder
• Vt tsp cayenne pepper
• 1 tbsp chopped fresh chives
• 150ml (1/2 pint) low-fat natural yogurt
• 25g (1oz) low-fat mature Cheddar cheese, grated
• salt and freshly ground black pepper

1 Using a sharp knife, split the lobster in half lengthways by placing the point of the knife into the centre and pressing down through the shell. Remove the dark vein-like canal which runs along the length of the tail. Take out the meat from the main shell and place on a chopping board. Remove the stomach, which is under the head, and throw away. Throw away also the spongy material between the shell and the meat.
2 Chop the seafood meat and place in a small mixing bowl. You can add the liver, a soft creamy mass, to the meat.
3 Add the mustard, cayenne pepper, chives and yogurt. Season with salt and black pepper and mix the ingredients together. Carefully spoon the meat mixture back into the lobster shell
and sprinkle with the cheese.
4 Place under a hot grill until golden brown and piping hot.
5 Just before serving, crack the claws, using lobster crackers or a rolling pin to make it easier to remove the claw meat. Serve hot.

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: 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: 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: 8
Fibre: 0.9g
Protein: 3g
Fat: 19g
Calories/serving: 202
WW Points: 4

• 1 medium swede, peeled
• 1 teaspoon granular sugar
• 1 tablespoon fresh lemon juice
• 60g spring onions, finely chopped
• 1 medium dill pickle, chopped
• 120g celery with leaves, finely chopped
• 1 ½ teaspoons salt dash paprika
• 180g mayonnaise
• 4 hard-boiled eggs, chopped

1. Cut the swede into four pieces.
2. Drop into a saucepan of boiling water and boiling until tender, which should take about 30 minutes. Drain well and cool.
3. After the swede has cooled, finely chop it and place in a salad bowl.
4. Sprinkle with the sugar substitute, if using, and the lemon juice.
5. Add trie spring onions, pickle, celery, salt, paprika and mayonnaise.
6. Toss weil, then fold in the eggs.

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: 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 1g, protein 1.2g, fat 8.3g
Calories/serving 91
WW points per serving 2

* 450 g cooked lamb
* 1/2 teaspoon sald
* freshly ground black pepper to taste
* 45 ml olive oil
* 1 tablespoon balsamic vinegar
* 1 teaspoon Dijon mustard
* 2 heads little gem lettuce, cored, washed and dried
* 30g Parmesan cheese shavings

1. Thinly slice the lamb
2. Whisk together the salt, pepper, oil, rosemary, vinegar and mustard until well combined.
3. Place the salad leaves in a bowl with the Parmesan shavings and toss with the dressing. Arrange the meat on top and serve immediately.

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 4
Fibre 0.9g, protein 11.7g, fat 17.8g
Calories/serving 217
WWpoints per serving 4

* 1 tablespoon olive oil
* 1 tablespoon butter
* 30 g finley chopped onion
* 1 garlic clove, peeled and finley chopped
* 2 slices prosciutto, diced
* 140 g cooked spinach, well drained and chopped
* 5 eggs
* 45 ml double cream
* pinch of freshly ground black pepper
* 20g Parmesan Cheese, grated

1. Preheat the oven 180C/350F/gas4
2. Heat the olive oil and butter in a frying pan, then add the onion, garlic and prosciutto. Fry slowly until the onion is light brown, then add the onion mixture to the spinach and place in a baking dish.
3. Beat the eggs with the cream and pepper. Pour the mixture over the spinach and sprinkle with Parmesan cheese .
4. Bake for 30 minutes, or until set.