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.

Choose fruit for dessert.

Ingredients:
1 C mashed ripe bananas
1/3 C low-fat buttermilk
1/2 C packed brown sugar
1/4 C margarine
1 egg
2 C sifted all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 C chopped pecans

Directions:
1. Preheat oven to 350º F. Lightly oil two 9×5-inch loaf pan.
2. Stir together mashed bananas and buttermilk; set aside.
3. Cream brown sugar and margarine together until light. Beat in egg. Add banana mixture; beat well.
4. Sift together flour, baking powder, baking soda, and salt; add all at once to liquid ingredients. Stir until well blended.
5. Stir in nuts and turn into prepared pan.

6. Bake for 50-55 minutes or until toothpick inserted in center comes out clean. Cool 5 minutes in pan.
7. Remove from pan and complete cooling on a wire rack before slicing.

Makes: One loaf
Serving Size: 1/2-inch slice
Each serving provides: Calories: 133, Total fat: 5 g, Saturated fat: 1 g, Cholesterol: 12 mg, Sodium: 138 mg.

Substitute vegetables for other ingredients in your sandwich.

Ingredients:
2 can (6 oz each) tuna, water pack
1/2 C raw celery, chopped
1/3 C green onions, chopped
6 1/2 Tbsp mayonnaise, reduced fat

Directions:
Rinse and drain tuna for 5 minutes. Break apart with fork. Add celery, onion, and mayonnaise, and mix well.

Makes: 5 servings
Serving Size: 1/2 cup
Each serving provides: Calories: 146, Total fat: 7 g, Saturated fat: 1 g, Cholesterol: 25 mg, Sodium: 158 mg, Total fiber: 1 g, Protein: 16 g, Carbohydrates: 4 g, Potassium: 201 mg

Ingredients:
1/2 tsp ground cinnamon
1 Tbsp vanilla extract
2 Tbsp cornstarch
1 C peach nectar
1/4 C pineapple juice or peach juice (if desired, use juice reserved from canned peaches)
2 can (16 oz each) peaches, packed in juice, drained, (or 13/4 lb fresh) sliced
1 Tbsp tub margarine
1 C dry pancake mix
2/3 C all-purpose flour
1/2 C sugar
2/3 C evaporated skim milk as needed nonstick cooking spray
1/2 tsp nutmeg
1 Tbsp brown sugar

Directions:
1. Combine cinnamon, vanilla, cornstarch, peach nectar, and pineapple or peach juice in saucepan over medium heat. Stir constantly until mixture thickens and bubbles.
2. Add sliced peaches to mixture.
3. Reduce heat and simmer for 5-10 minutes.
4. In another saucepan, melt margarine and set aside
5. Lightly spray 8-inch-square glass dish with cooking spray. Pour hot peach mixture into dish.
6. In another bowl, combine pancake mix, flour, sugar, and melted margarine. Stir in milk. Quickly spoon this over peach mixture.
7. Combine nutmeg and brown sugar. Sprinkle on top of batter.
8. Bake at 400 °F for 15-20 minutes or until golden brown.
9. Cool and cut into 8 pieces.

Makes: 8 servings
Serving Size: 1 piece
Each serving provides: Calories: 271, Total fat: 4 g, Saturated fat: less than 1 g, Cholesterol: less than 1 mg, Sodium: 263 mg, Total fiber: 2 g, Protein: 4 g, Carbohydrates: 54 g, Potassium: 284 mg

Directions:
1. Scrub potatoes and cut into 1/2-inch strips.
2. Place potato strips into ice water, cover, and chill for 1 hour or longer. 3. Remove potatoes and dry strips thoroughly.
4. Place garlic powder, onion powder, salt, white pepper, allspice, and pepper flakes in plastic bag.

5. Toss potatoes in spice mixture.
6. Brush potatoes with oil.
7. Place potatoes in nonstick shallow baking pan.
8. Cover with aluminum foil and place in 475 °F oven for 15 minutes.
9. Remove foil and continue baking uncovered for additional 15-20 minutes or until golden brown. Turn fries occasionally to brown on all sides.

Yield: 5 servings
Serving size: 1 cup
Each serving provides: Calories: 238, Total fat: 4 g, Saturated fat: 1 g, Cholesterol: 0 mg, Sodium: 163 mg, Total fiber: 5 g, Protein: 5 g, Carbohydrates: 48 g, Potassium: 796 mg

Directions:

1. Preheat oven to 450 °F.
2. In medium bowl, combine flour, baking powder, baking soda, salt, and sugar.
3. In small bowl, stir together buttermilk and all of the oil. Pour over flour mixture and stir until well mixed.
4. On lightly floured surface, knead dough gently for 10-12 strokes. Roll or pat dough to 3/4-inch thickness. Cut with 2-inch biscuit or cookie cutter, dipping cutter in flour between cuts. Transfer biscuits to an ungreased baking sheet.
5. Bake for 12 minutes or until golden brown. Serve warm.

lowfat recipe.
Yield: 15 servings
Serving Size: 1, 2-inch biscuit
Each serving provides: Calories: 99, Total fat: 3 g, Saturated fat: less than 1 g, Cholesterol: less than 1 mg, Sodium: 72 mg, Total fiber: 1 g, Protein: 2 g, Carbohydrates: 15 g, Potassium: 102 mg