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:8 ( 10X250ml/8floz servings)
Fibre 1.2g, protein 25g, fat 12.5g
Calories/serving: 237
WWpoints per serving 5

• 1 chicken, about 2kg/4 1/2lb, rinsed
• 3 litres/5 pints cold water
• 1 teaspoon salt
• 2 celery sticks, chopped
• 1 small onion, peeled and chopped
• 1 parsnip, peeled and diced
• 1 tablespoon chopped parsley
• 1 bay leaf
• 1/2 teaspoon dried thyme or 1 1/2 teaspoons fresh thyme
• 1 chicken stock cube (preferably Knorr)

1. Place the chicken in the cold water in a large saucepan and bring to the boil over a medium heat. Skim off any foam that forms on top of the water as the chicken cooks.
2. When the water is boiling add the remaining ingredients, cover and simmer until the chicken is tender, which should take about 1 1/2 hours.
3. Leave the liquid to cool, then remove the chicken and strain the stock. Chill the stock in a covered container in the refrigerator; once thoroughly chilled remove the layer of fat that will rise to the top.
4. Use as directed in recipes. The chicken and vegetables may be returned to the stock for a chicken soup meal or you can use the chicken to make Chicken Salat.

825ml/8floz serving
Fibre 1g, protein o.5g, fat 3.8g
Calories/serving: 48
WW points per serving: 1

• 30g/1oz butter
• 1 targe onion, peeled and sliced
• 1 large carrot, peeled and sliced
• 3 celery sticks, sliced
• 2 liters/3 1/2 pints water
• 2 sprigs fresh parsley, or 1 teaspoon dried parsley
• 6 whole peppercorns
• 2 whole cloves
• bay leaf
• 2 tablespoons wine vinegar

1. Melt the butter in a deep saucepan over a medium heat. Add the vegetables and saute for 5 minutes. Add the water and seasonings, cover tightly, and simmer for 30 minutes.
2. Strain, cool and store in the refrigerator until needed. Use as directed in recipes.

825ml/8floz serving
Fibre 0.5g, protein 19g, fat 1.3g
Calories/serving: 97
WW points per serviong: 1

• 900g/2lb fish and fish bones
• 2 litres/3 1/2 pints water
• 2 cloves
• 1 /2 teaspoon mace blades
• 3 celery sticks, with tops, diced
• 1 sprig parsley, chopped
• 1 bay leaf
• 5 peppercorns
• 1 tablespoon salt

1. Place all the ingredients in a deep saucepan. Cover tightly and bring to the boil, then turn down the heat and simmer gently for 45 minutes. Strain, cool and store in the refrigerator until needed. Use as directed in recipes.