Garnishes

  • Time: Cooking time: 1 - 1 1/4 hours; Microwave cooking time: 4-5 minutes
  • Complexity: very easy
  • Origin: Eastern Europe

Baked jacket potatoes

Ingredients

sea salt and freshly ground black pepper | 1 x 227g/8oz baking potato (6 Sins on Original) | 2 tablespoons very low fat natural yogurt

Baked potatoes can make a versatile light meal to serve for a TV supper curled up in front of the fire. In fact, they are the ultimate in quick and easy snack meals — just pop them in a conventional or microwave Oven for the specified time and then add your favourite topping.

  • Time: 2-3 minutes
  • Complexity: very easy
  • Origin: North Europe

Scrambled eggs

Ingredients

3 eggs | salt and freshly ground black pepper | few snipped chives (optional) | Fry Light, for spraying

A snack meal of scrambled eggs is real comfort food. Quick and easy to make, perfectly scrambled eggs should have a soft, creamy texture — they should never be watery or starting to catch and brown. The secret is to cook them very slowly, stirring all the time. If you want a change from plain scrambled eggs, experiment with different flavourings as listed below.

Mushroom & raisin pilaff

Ingredients

25 g (1 oz) butter | 1 tablespoon sunflower oil | 1 large onion, finely chopped | 1 garlic clove, crushed | 250 g (8 oz) long-grain brown rice | 125 g (4 oz) burton mushrooms, thinly sliced | 1/2 teaspoon dried dill | 1/2 teaspoon turmeric | 600 ml (1 pint) chicken stock | 50 g (2 oz) raisins | salt and freshly ground black pepper | To garnish: | baked cherry tomatoes cooked broccoli florets

Yangchow fried rice

Ingredients

3 dried Chinese mushrooms | 4 tablespoons sunflower oil | 2 onions, finely sliced | 2 slices of root ginger, peeled and diced | 125 g (4 oz) minced pork | 1 tablespoon light soy sauce | 1 teaspoon sugar | 500 g (1 lb) cooked long-grain rice | 2 eggs, beaten | 2 tablespoons cooked green peas | 2 tomatoes, chopped | salt and freshly ground black pepper

Crispy noodles with mushrooms & ham

Ingredients

1.2 litres (2 pints) lightly salted boiling water | 375 g (12 oz) chow mein noodles (thin Chinese egg noodles) | 50 g (2 oz) butter | 2 tablespoons sunflower oil | 250 g (8 oz) oyster mushrooms | 250 g (8 oz) cooked ham, shredded | 1 bunch spring onions, finely chopped
  • Complexity: very easy

Lemon & Herb Pasta

Ingredients

113g/4 oz dried pasta shapes | pinch of salt | 3 tbsp very low fat natural fromage frais | ground black pepper | celery salt | 1/2 tsp grated lemon rind | 1 tbsp lemon juice | 2 spring onions, finely chopped | 1 tbsp freshly chopped basil | 1 tbsp freshly chopped chives

Farfalle with mushrooms

Ingredients

250-300 g (8-10 oz) farfalle (pasta bows) | 25 g (1 oz) butter | 2 tablespoons olive oil | 500 g (2 lb) button or small closed cup mushrooms | 2 garlic cloves, crushed | 50 g (2 oz) can anchovies in oil, drained and roughly chopped | 6 tablespoons fresh chopped parsley | 300 ml (1/2 pint) soured cream | salt and freshly ground black pepper
  • Time: 6 minutes
  • Complexity: very easy
  • Origin: Chinese

Oriental stir-fried beans

Ingredients

1 teaspoon sesame oil (2 Sins) | 2 garlic cloves, crushed | 1 x 2.5 cm/1 in piece fresh root ginger, peeled and chopped | 1 red chilli, deseeded and chopped | 2 tablespoons black bean sauce (1 1/2 Sins) | 340 g/12 oz thin green beans or runner beans, cut in 5 cm/2 in lengths | 113 ml/4 fl oz chicken stock made with Bovril or vegetable stock

Vegetarians can substitute vegetable stock in this recipe instead of chicken stock made with Bovril.

  • Time: 12 minutes
  • Complexity: easy
  • Origin: Chinese

Stir-fried mushrooms and noodles

Ingredients

227 g/8 oz dried egg noodles (44 Sins on Original) 1 teaspoon oil (2 Sins) | 1 bunch spring onions, diagonally chopped | 2 garlic cloves, crushed | 1 x 2.5 cm/1 in piece fresh root ginger, peeled and chopped | 1 green pepper, deseeded and chopped | 113 g/4 oz button mushrooms, quartered | 170 g/6 oz bean shoots | 2 level tablespoons oyster sauce (1 Sin) | 1 tablespoon soy sauce | 1 teaspoon oil (2 Sins)

Stir-fries are so quick and easy to cook when you haven't a lot of time. You can even prepare the vegetables in advance and store them in an airtight container in the refrigerator until needed.

  • Complexity: medium
  • Origin: African

Couscous with Courgette, Cherry Tomatoes & Feta Cheese

Ingredients

100g / 3 1/2 oz couscous | 170ml/6 fl oz boiling water | pinch of salt | 1 small courgette, finely chopped | juice of 1/2 lime | freshly chopped mint | 127g/4 1/2 oz cherry tomatoes, halved | 85g/3 oz feta cheese, cubed
  • Complexity: very easy

Colourful Rice Salad

Ingredients

57g/2 oz white rice | 57g/2 oz brown rice | 28g/1 oz black rice | 1/2 green pepper, deseeded & chopped | 1/2 red pepper, deseeded & chopped | 1/2 yellow pepper, deseeded & chopped | 2 sticks celery, chopped | 6 cherry tomatoes, halved | 1/4 cucumber, diced | 1/2 red onion, chopped | 6 mangetout, chopped | 6 radishes, chopped | Dressing: | 1 tbsp extra virgin olive oil | 2 tbsp balsamic vinegar | salt & ground black pepper
  • Complexity: medium
  • Origin: African

Colourful couscous

Ingredients

Fry Light, for spraying | 2 large red peppers, deseeded & halved | 6 baby courgettes, halved lengthways | 2 red onions, quartered | 5 large mushrooms, thickly sliced | 227g/8 oz couscous | 426ml / 3/4 pt boiling water | 3 large plum tomatoes, halved | freshly chopped coriander, to garnish | salt & ground black pepper | Dressing: | 3 garlic cloves, unpeeled | 4 tbsp very low fat natural yogurt | 2 tbsp lemon juice | 2 tbsp lime juice | 2 tbsp freshly chopped coriander
  • Complexity: very easy

Crispy stir-fried mushrooms

Ingredients

1 egg | 1 egg yolk | 1/2 tablespoon finely chopped parsley | 500 g (1 lb) open cup mushrooms, thickly sliced | 5 tablespoons dry white breadcrumbs | 25 g (1 oz) butter | 1 garlic clove, halved | salt and freshly ground black pepper

Pasta shapes with cottage cheese

Ingredients

340 g/12 oz dried pasta shapes (60 Sins on Original) | 1 level tablespoon whole-grain Dijon mustard (1 1/2 Sins) | 340 g/12 oz very low fat natural cottage cheese | salt and freshly ground black pepper | 1 tablespoon chopped fresh parsley or tarragon

This may sound a bizarre combination but, in fact, the marriage of hot pasta and chilled cottage cheese works very well. Try it and see for yourself! It is a particularly quick and easy recipe.

Pasta shells with salmon and caviare

Ingredients

340 g/12 oz dried pasta shells (60 Sins on Original) | 113 g/4 oz smoked salmon, cut into strips (8 Sins on Green) | 1 tablespoon chopped fresh dill | 283 g/10 oz very low fat natural yogurt | salt and freshly ground black pepper | grated zest and juice of 1 lemon | 28 g/1 oz drained red caviare (1 1/2 Sins on Green)

To reduce the costs of making this luxurious pasta dish, some buy smoked salmon offcuts. Although you can use black "caviare" lumpfish roe, the red salmon roe looks much prettier.