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/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
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.

Beer and cider (per 300ml/1/2 pint)

• Beer or bitter 85
• Sweet cider 120
• Dry cider 100
• Lager 85
• Low-alcohol lager 35
• Strong lager 170

Liqueurs (per 25ml pub measure)

• Advocat 65
• Cointreau 78
• Grand Marnier 78
• Irish cream 81
• Tia Maria 65

Spirits (per 25ml pub measure)

• Brandy 50
• Gin 50
• Rum 50
• Vodka 50
• Whisky 50

Sherry (per 50ml pub measure)

• Dry and medium sherry 60
• Sweet sherry 80

Wine (per 150ml)

• Red 100
• Dry white 100
• Sparkling white 120
• Sweet white 140

BARBECUE CHICKEN

Eat leaner red meat & poultry.

3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed
1 large onion, thinly sliced
3 Tbsp vinegar
3 Tbsp Worcestershire sauce
2 Tbsp brown sugar to taste black pepper
1 Tbsp hot pepper flakes
1 Tbsp chili powder
1 C chicken stock or broth, fat skimmed from top

Directions:
1. Place chicken in 13- by 9- by 2-inch pan. Arrange onions over top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.

3. Pour mixture over chicken and bake at 350 °F for 1 hour or until done. While cooking, baste occasionally.

Yield: 8 servings
Serving size: 1 chicken part with sauce
Each serving provides: Calories: 176, Total fat: 6 g, Saturated fat: 2 g, Cholesterol: 68 mg, Sodium: 240 mg, Total fiber: 1 g, Protein: 24 g, Carbohydrates: 7 g, Potassium: 360 mg

CORN CHOWDER

Directions:
1. Heat oil in medium saucepan. Add celery, onion, and green pepper and sauté for 2 minutes.
2. Add corn, potatoes, water, salt, pepper and paprika. Bring to boil, and then reduce heat to medium. Cook covered for about 10 minutes or until potatoes are tender.
3. Place ½ cup of milk in jar with tight fitting lid. Add flour and shake vigorously.
4. Gradually add milk-flour mixture to cooked vegetables. Then add remaining milk.

5. Cook, stirring constantly, until mixture comes to boil and thickens. Server garnished with chopped, fresh parsley.

Yield: 4 servings
Serving Size: 1 Cup
Each serving provides: Calories: 186, Saturated fat: 1 g, Cholesterol: 5 mg, Sodium: 205 mg, Total fat: 5 g, Total fiber: 4 g, Protein: 7 g, Carbohydrates: 31 g, Potassium: 455 mg

Use vegetable oils over solid fats.

Makes: 4 servings
Serving Size: 3/4 cup

Ingredients:
1 lb fresh or frozen green beans, cut in 1-inch pieces
1 Tbsp vegetable oil
1 large yellow onion, halved lengthwise and thinly sliced
1/2 tsp salt
1/8 tsp black pepper
1 Tbsp fresh parsley, minced

Directions:
1. If using fresh green beans, cook green beans in boiling water for 10-12 minutes or steam for 2-3 minutes until barely fork tender. Drain well. If using frozen green beans, thaw first.

2. Heat oil in a large skillet. Sauté onion until golden.
3. Stir in green beans, salt and pepper. Heat through.
4. Toss with parsley before serving.

Makes: 4 servings
Serving Size: 3/4 cup
Each serving provides: Calories: 64, Total fat: 4 g, Saturated fat: less than 1 g, Cholesterol: 0 mg, Sodium: 282 mg.