SERVES 4
CALORIES/SERVING: 59
WW POINTS PER SERVING: 1
PREPARATION TIME: 15 MINUTES
COOKING TIME: 10 MINUTES

• 1 red onion, finely sliced
• 1 tsp lemon thyme
• 2 tbsps good-quality balsamic vinegar
• 4 ripe vine tomatoes
• 225g (8oz) young baby spinach or ruby chard

for the dressing

• 150ml (1/4 pint) vegetable stock
• 2 good handfuls fresh basil
• 1 garlic clove, crushed
• 1 tbsp cooked chestnuts, peeled and finely chopped
• salt and freshly ground black pepper

1 Preheat a non-stick frying pan or wok. Add the onion and dry-fry for 2-3 minutes until soft. Add the thyme and balsamic vinegar and allow to cool.
2 Place all the dressing ingredients in a blender or food processor and blend until smooth.
3 Assemble the salad by mixing the tomatoes, spinach and balsamic onions together. Serve the http://www.fewercalories.com/?s=/dressing%20recipe”>dressing separately.

Serves:4
Preparation time: 15 minutes
Cooking time: 15 minutes

Calories/serving 80, 4 g protein, 3 g fat, 10 g carbohydrete, 4 g dietary fibre, 75 mg sodium, 345 kJ

A good source of vitamins A, B1, B3, C, E, potasium and iron.

* 2 teaspoons olive oil
* 1 onion, diced
* 1 garlic clove, crushed
* 1 teaspoon sugar
* 1kg ripe tomatoes, rougly chopped
* 1 tablespoon tomato pasta (concentrated puree ), no added salt
* 750ml vegetavle or chicken stok
* 1 bunch of fresh herbs (tie together stalks of parsley, thyme, mint and rosemary)

1. Heat the oil in a large saucepan, add the onion and garlic, then cover and cook over low heat for 3-4 minutes, stirring ocasionally.
2. Ad the sugar, tomatoes and tomato paste and cook for furder 2-3 minutes. Add the stock and herbs, bring to the boil, then cover and simmer for 5 minutes (do not over cook). Remove and dscard the herbs.
3. Leave the soup to cool a little, then puree. Push the puree through a sieve to remove any pices of tomato skin. Season with freshly ground pepper.

Tips:
You can dress the soup with 1 teaspoon low-fat natural yoghurt.

Serves: 4
Preparation time: 5 minutes + 30 minutes refrigeration
Calories/serving: 175

* 1 large ripe avocado
* 750 ml cold chicken stok
* 60 ml lemon juice
* 1 teaspoon grated lemon zest
* 250g low-fat natural yoghurt
* 1 small handful mint, plus extra mint leaves, to serve

1. Place the avocado flesh into a food processor or blender with the remaining
ingredients and process until smooth.
2. Cover and refrigerate for 30 minutes, or place in the freezer for 15 minutes to chill.
Serve garnished with mint.

Tips
If you want a vegetarian meal use vegetable stock in place of the chicken stock.

Serves: 4
Prepaation time: 10 minutes
Cooking time: 20 minutes

Calories/serving: 140
Agood source of vitamins A, B1, B2, B3, C,
potassium, magnesium, calcium and iron.

* 750g carrots, sliced
* 1 large potato, peeled and sliced
* 500 ml vegetable stok
* 1 teaspoon chopped fresh ginger
* 250 ml orange juice
* 125g natural yoghurt
* 1 handful coriander ( ciantro ) leaves

1. Place the carrots, potatos, stock and ginger into a saucepan, bring to the boil,
then cover and simmer for 15-20 minutes, or until the vegetables are tender.
Leave the soup to cool a little, then puree in a food procesor or a blender until smooth,
adding the orange juice as you puree.
2. Reheat the soup. Sprinkle with freshly ground bleck pepper if desired, and top with
a dollop of yoghurt. Sprinkle with coriander.

Serves: 4
Calories/serving: 89
WWpoints per serving:2
Preparation time: 1 5 minutes
Cooking times: 45 minutes

• 450g (1 lb) potatoes
• 8 garlic cloves with skin intact
• 2-3 sprigs fresh rosemary
• 2-3 sprigs fresh thyme
• 2 tablespoons light soy sauce
• chopped fresh flat-leaf parsley to garnish
• salt

1. Preheat the oven to 200C, 400F, Gas Mark.
2. Cook the potatoes in lightly salted boiling water. Drain and place in a non-stick roasting tin.
3. Dot the garlic and herbs over the potatoes, pulling the herb leaves away from the stems. Drizzle with soy sauce and toss the potatoes to coat them with the mixture.
4. Place in the oven and roast for 35-45 minutes, shaking the pan occasionally to prevent sticking.
5. Transfer to a serving bowl and garnish with parsley.

SERVES: 4
PREPARATION TIME: 10 MINUTES
COOKING TIME: 35 MINUTES
Calories/seving: 218
WWpoints per servng: 4

• 2 medium onions, chopped
• 1 tablespoon cumin seeds
• 2 garlic cloves, crushed
• 1/2 tablespoon ground ginger
• 1/2 tablespoon ground cinnamon
• 1 tavlespoon ground coriander
• 30ml (1 1/2fl oz) vegetable stock
• 2 x400g cans chickpeas, drained
• 4 ripe tomatoes, skinned and chopped
• 250g (10oz) spinach, washed
• olive oil spray
• salt and freshly ground black pepper

1. Preheat a large frying pan or wok and spray with a little olive oil spray. Add the onions and cook for 5 minutes until browned. Stir in the cumin seeds and the garlic and cook for
a further minute.
2. Add the remaining spices and mix well. Pour in the vegetable stock, bring to simmer then stir in the chickpeas and chopped tomatoes. Simmer, uncovered, for 20 minutes. Meanwhile roughly shred the spinach, put into a large saucepan and cook for 2-3 minutes until wilted. Drain well through a sieve. Add to the chickpeas and cook for 2-3 minutes. Season with salt and black pepper, and serve.

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.

Serves: 6
Fibre 2.8g, protein 2.6g, fat: 1o.6g
Calories/serving: 130
WW points per serving: 2

• 2 tablespoons butter
• 1 small onion, peeled and chopped
• 1 small clove garlic, peeled and crushed
• 2 teaspoons curry powder
• 1/2 teaspoon salt
• 1/4teaspoon freshly ground black pepper
• 75oml/1 1/4 pints Chicken Stock
• 1 x 425 -g/15oz can pumpkin puree
• 177ml/6floz coconut milk

1. Melt the butter in a large saucepan over a medium heat. Add the onion and cook for 5 minutes, until softened. Add the garlic, curry powder, salt and pepper and cook for i minute more.
2. Add the Chicken Stock, water and pumpkin puree. Mix well, then reduce the heat to low. Cook, stirring occasionally, for 20 minutes. Stir in the coconut milk.
3. Puree the soup in a blender in batches until smooth. Gently heat through before serving.

SERVES: 4
Calories/serving: 300
WW points per serving: 6
PREPARATION TIME: 10 MINUTES
COOKING TIME: 30 MINUTES

• 175g (6oz) [uncooked weight] rigatoni pasta
• 2 vegetable stock cubes
• 225g (8oz) young spinach leaves, shredded
• 1 red onion, finely chopped
• 1 aubergine, diced
• 2 garlic cloves, crushed
• 1 red pepper, seeded and finely chopped
• 1 X 400g can chopped tomatoes
• 1 red chilli, seeded and finely chopped
• 8-10 basil leaves, shredded
• 115g (4oz) low-fat Cheddar cheese, grated
• salt and freshly ground black pepper

1. Preheat the oven to 190C, 375F, Gas Mark 5.
2. Cook the pasta in plenty of boiling water with 1 vegetable stock cube until al dente. Drain well, and stir in the shredded spinach leaves.
3. Meanwhile, preheat a non-stick frying pan or wok. Add the red onion and dry-fry for 2-3 minutes until soft. Add the aubergine, garlic and red pepper and cook for a further 6-8 minutes until the aubergine starts to colour.
4. Add the tomatoes, chilli and remaining stock cube and bring the sauce to a gentle simmer. Season to taste with salt and black pepper.
5. Pour the pasta into a large ovenproof serving dish. Cover with the sauce and then sprinkle with the shredded basil leaves and grated Cheddar cheese.
6. Bake in the oven for about 15-20 minutes until golden brown on top.