Salads

Cottage cheese with vegetables

Ingredients

200 g very low fat natural cottage cheese | 1 tomato | 1 cucumber | 1 bunch spring onions, finely chopped | dill | 1/2 tablespoon cream cheese | pinch of salt

Salad from the Beijing cabbage

Ingredients

1/2 heads of the Beijing cabbage | 400 g crabsticks cut into thin strips | 4 hard-boiled eggs, chopped | 1 level tbsp reduced-calorie salad cream | salt and freshly ground black pepper

Pepperonata

Ingredients

908g/2 lb mixed peppers | 2 onions, finely sliced | 4 garlic cloves, crushed | 2 x 397g/14 oz cans chopped tomatoes | 1 tsp Schwartz Mediterranean Mixed Herbs | 1/4 tsp paprika | salt & ground black pepper

Warm turkey & mixed mushroom salad

Ingredients

1 small head curly endive, leaves separated | 1 small head lollo rosso, leaves separated | 3 tablespoons olive oil | 2-3 rashers rindless smoked bacon, chopped | 500 g (1 lb) turkey breast fillets, cut into thin strips across the grain | 125 g (4 oz) mixed mushrooms, such as shiitake, chestnut, yellow and grey oyster, trimmed and sliced if large | 4 tablespoons lemon juice | salt and freshly ground black pepper | Dressing: | 4 tablespoons olive oil | 2 tablespoon wine vinegar (red or white) | 1 garlic clove, crushed | 1 teaspoon coarse grain or Dijon mustard | pinch of sugar

Tabbouleh

Ingredients

71g / 2 1/2 oz bulgar wheat | 4 tomatoes, chopped | 1/2 red onion, finely chopped | 1 bunch finely chopped fresh mint | 1 bunch finely chopped fresh flat-leafed parsley or coriander | lettuce leaves, to serve | Dressing: | 1 tsp extra virgin olive oil | 1 tbsp lemon juice | salt & ground black pepper

Potato, Bean & Apple Salad

Ingredients

227g/8 oz new potatoes in their skins, quartered | pinch of salt | 227g/8 oz canned red kidney beans, drained | 1 red dessert apple, diced & tossed in 1 tbsp lemon juice | 1 small yellow pepper, deseeded & diced | 1 shallot, sliced | 1/2 head fennel, sliced | mixed lettuce leaves | Dressing: | 1 tbsp red wine vinegar | 1 1/2 level tsp wholegrain mustard | 1 garlic clove, crushed | 2 tsp freshly chopped thyme

Luxury Potato Salad

Ingredients

454g/1 lb new potatoes in their skins, chopped | pinch of salt | 227g/8 oz very low fat natural cottage cheese | 1 bunch spring onions, finely chopped | 2 eating apples, chopped | 2 gherkins, chopped | 2 tsp dried dill | 57g/2 oz seedless grapes, halved | 3 hard-boiled eggs, chopped | 1 level tbsp reduced-calorie salad cream

Green Pasta Salad

Ingredients

57g/2 oz dried pasta shapes | 1 bunch watercress, chopped | 1 Little Gem lettuce, chopped | 6 cherry tomatoes, halved | 3" piece cucumber, diced | 6 radishes, sliced | 2 spring onions, sliced | 1/2 green pepper, deseeded & chopped | 1/2 red pepper, deseeded & chopped | 1/2 yellow pepper, deseeded & chopped | 1/2 level tbsp reduced-calorie mayonnaise | 113g/4 oz tuna canned in brine, drained | 1 stick celery, chopped | 85g/3 oz canned sweetcorn
  • Complexity: very easy
  • Origin: African

Couscous Salad

Ingredients

227g/8 oz couscous | 426ml / 3/4 pt boiling water | pinch of salt | 1 small green pepper, chopped | 2 spring onions, chopped | 3 tbsp freshly chopped parsley | 3 tbsp soy sauce | 6 tbsp felt-free French style dressing | 397g/14 oz can flageolet beans, drained (optional) | salt & ground black pepper

Chick Pea & Bulgar Wheat Salad

Ingredients

2Z7g/8 oz bulgar wheat | 568ml/1 pt stock made with Vecon | 113g/4 oz dried apricots (no-soak), chopped | 1 red onion, finely chopped | 397g/14 oz can chick peas, drained | salt & ground black pepper | 227g/8 oz cherry tomatoes, halved | 1 bunch spring onions, sliced | 2 tbsp freshly chopped mint | 2 tbsp freshly chopped coriander | juice of 1/2 lemon | 3 tbsp fat-free Vinaigrette dressing | fresh mint & coriander leaves, to garnish
  • Complexity: very easy

Bulgar Wheat Salad with Oranges

Ingredients

142g/5 oz bulgar wheat | 568ml/1 pt water | 1 small green pepper, deseeded & cubed | 1/2 cucumber, diced | 14g / 1/2 oz freshly chopped mint | 42g / 1 1/2 oz flaked almonds, toasted | juice & grated rind of 1 lemon | 2 seedless oranges, segmented, skin & pith removed | salt & ground black pepper | fresh mint sprigs, to garnish
  • Complexity: very easy

Beetroot & Orange Salad

Ingredients

6 small beetroot, peeled, cooked & quartered | 2 large oranges, segmented, skin & pith removed | 1 small red onion, sliced into rings | 4 tbsp very low fat natural fromage frais | 1 tsp clear honey | grated rind of 1 orange, to garnish

Basil & Mozzarella Salad

Ingredients

227g/8 oz long grain rice | 1 punnet mini plum tomatoes, halved | 1 green pepper, deseeded & diced or 1 bunch spring onions, chopped | 2 tbsp freshly chopped basil | 227g/8 oz light mozzarella cheese, cubed | 4 tbsp Get Dressed, Fat Free Dressing, Classic Italian

Italian tonno con fagiole

Italian-tonno-con-fagioleIngredients:
* 283 g/10 oz tuna chunks canned in brine, drained (15 Sins on Green)
* 1 large red onion, very thinly sliced
* 1 red pepper, deseeded and thinly sliced into rings
* 1 x 397-g/14-oz can butter beans or haricot beans, drained (21 Sins on Original)
* 4 tablespoons fat free vinaigrette dressing
* 3 tablespoons finery chopped flat-leaf parsley
* salt and ground black pepper
* salad leaves, e.g. lamb's lettuce, rocket, fresh herbs and watercress
* 8 red or yellow cherry tomatoes, halved

Quick prawn, melon and mint salad

Quick-prawn-melon-and-mint-salad_cIngredients:
* 454 9/1 lb frozen prawns, defrosted (24 Sins on Green)
* juice of 1 lemon
* 1 small melon, e.g. ogen or charentais
* 1 iceberg lettuce, trimmed, washed and shredded
* 142 g/5 oz very low fat natural yogurt
* 1 small bunch fresh mint, chopped
* salt and freshly ground black pepper
* 2 teaspoons snipped chives

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