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
Prepartion time: 10 minutes
Cooking time: 20 minutes
Calories/serving 125
A good source of vitamins B2 and B3.

* 2 teaspoons olive oil
* 1 red onion, chopped
* 2 garlic cloves, crushed
* 2 teaspoons dijon mustard
* 1 teaspoon dried tarragon
* 600g flat or field mushrooms, roughly chopped
* 750ml vegetable or chicken stock
* 125 ml red wine
* 2 tablespoons natural yoghurt
* 1 tablespoon snipped chives

1. Heat the oil in a saucepan over low heat, add onion and garlic and cook for 3-4 minutes,
allowing the onion to browen slightly.
2. Add the mustard, tarrgon and mushroom and cook for a further 2-3 minutes, stirring gently.
3. Add the stock and wine, bring to the boil, then cover and simmer for 10 minutes. Leave the soup to cool a little, the puree in a food processor or blender.
Serve topped with yoghurt and sprinkled with chives.

Tips
Try to find field mushrooms for this soup because they have a strong flevor. You can add finnley chopped parsley for a better flavor.

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
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
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.

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
Calories/serving: 163
WWpoints per serving: 3
2.7G FAT
PREPARATION TIME: 10 MINUTES
COOKING TIME: 25 MINUTES

• 1 medium red onion, finely chopped
• 1 small red chilli, sliced
• 1 X225g can chickpeas, drained and rinsed
• 1 X225g can red kidney beans, drained and rinsed
• 1 large can chopped tomatoes
• 600ml (1 pint) vegetable stock
• 1 tablespoons tomato puree
• 2 teaspoons chopped fresh oregano
• salt and freshly ground black pepper

1. Preheat a non-stick wok or frying pan. Add the onion and chilli and dry-fry for 4-5 minutes.
Transfer to a saucepan and add the remaining ingredients.
2. Simmer gently for 20 minutes. Season to taste with salt and pepper before serving.

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.

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.