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: 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
CALORIES/SERVING: 82
WW POINTS PER SERVING: 1
PARATION TIME: 10 MINUTES
COOKING TIME: 20 MINUTES

• 2 small heads fennel, finely sliced
• 2 large oranges, peeled and segmented
• 2 tbsps fruit vinegar
• 115g (4oz) Quark low-fat soft cheese
• 1 garlic clove, crushed
• 1 tbsp chopped fresh basil
• 1 romaine or crisp lettuce
• 1/2 cucumber, peeled and diced
• 1 small red onion, finely sliced
• 1 beef tomatoes, cut into chunks
• a few black grapes
• salt and freshly ground black pepper
• chopped fresh flat-leaf parsley to garnish

1. Place the fennel in a bowl with the oranges and the fruit vinegar.
2. Mix together the Quark, garlic and basil, and season with salt and pepper. Using a teaspoon, take small amounts of the cheese mixture and roll into balls.
3 Arrange the salad leaves on a serving plate. Add the cucumber, onion, tomato and grapes. Arrange the cheese balls on the leaves and spoon the marinated fennel and oranges on top.
4. Sprinkle with parsley and serve.

Serves: 4
Calories/servinig: 243
WW points per serving: 4
Fibre: o.3g Protein: 33g Fat: 9.5g

• 6og/2 1/2oz goat’s cheese. crumbled
• 2og/3/4oz finely chopped basil
• 1 tablespoon chopped sun-dried tomatoes in olive oil
• 1 small onion, peeled and finely chopped
• 1/2 teaspoon dried oregano or 1 1/2 teaspoons fresh, finely chopped
• 1/2 teaspoon salt
• 4 skinless chicken breast fillets
• 6oml/2floz dry white wine

1. Preheat the oven to 18o°C/35o°F/gas 4. Oil a glass baking dish.
2. In a small bowl combine all the ingredients except the chicken and wine and blend well. Pound the chicken breasts until thin, then spread the mixture evenly on to the breasts and roll them up. Fasten with cocktail sticks.
3. Arrange the chicken in the baking dish so the rolled breasts do not touch each other. Pour the wine over the chicken rolls and bake for 45 minutes.

Serves 4
Fibre 0.5g, protein 42g, fat 18g

Calories/serving: 345
WWpoints per serving: 7

• 2 tablespoons rated lime zest
• 2 teaspoons coarse salt
• 2 teaspoons roughly ground coriander seds
• 1 1/2 teaspoons freshly ground black peppre
• 1 1/2 teaspoons ginger
• 4 tablespoons olive oil
• 4 ( 2.5 cm) tuns steaks ( about 675g)
• 280g rocket leaver
• 1 teaspoons red wine vinegar
• salt and freshly ground pepper

1. Rinse the fish and dry on kitcken paper.
2. Mix the lime zest, salt, coriander, ginger and pepper together in a small bowl. Add 1 teaspoon of the olive oil and mix well to form a paste . Spread the paste on both of the tuna steak.
3. Heat 1 tablespoon of olive oil in a large frying pan over a high heat. Sear the steack for 2-3 minutes on each side for rare doneness. If you preffer your fish well done, increare the cooking time by 2 minutes per side.
4. While the fish is cooking, toss the rocket with the remaining olive oil and the vinegar. Add salt and pepper. To serve, cut the tuna into 0.5 cm ( 1/4 in) slice and lay over the rocket salad.

Serves: 4
Preparation time: 10 minutes
Coking time: nil

Calories/serving 35, 3.5g protein, 4.5 carbohydrete, 1g dietary fibre, 50mg sodium, 155kJ.

A source fo vitamin C and calcium.

* 3 Lebanese (short) cucumbers
* 1 garlic clove, crushed
* 200g low-fat natural yoghurt
* 1 large handful mint, finley chopped

1. Grate the cucumber and souceze as much liqued as posible.
2. Combine the cucumber with the remaining ingrdients.
3. Serve as a dip or a delicios topping for papatos, or as an accompaniament to grill lamb.

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: 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: 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.