Veggie

  • Time: 10 minutes, plus chilling time
  • Complexity: very easy
  • Origin: Italian

Italian tricolore kebabs

Ingredients

20 cherry tomatoes | 20 fresh basil leaves | 113 g/4 oz reduced-fat mozzarella cheese, drained (14 Sins) | salt and freshly ground black pepper

These mini kebabs are perfect for entertaining at any time of the year. They are quick and easy to prepare, can be made in advance, require no cooking and taste wonderful.

Beany Shepherds Pie

Ingredients

113g/4 oz aduki beans | 57g/2 oz brown rice | Fry Light, for spraying | 1 onion, peeled & finely chopped | 2 sticks celery, diced | 227g/8 oz carrots, diced | 1 tsp Vecon | soy sauce | 2 tbsp tomato puree | 1 tsp dried mixed herbs | salt & ground black pepper | 454g/1 lb potatoes, peeled | 3 tbsp skimmed milk
  • Complexity: medium
  • Origin: Italian

Basil Spaghetti & Cherry Tomatoes

Ingredients

227g/8 oz dried spaghetti | 170g/6 oz red cherry tomatoes | 170g/6 oz yellow cherry tomatoes | 2 level tbsp very low fat natural Greek yogurt | 1 garlic clove, crushed | 4 spring onions, chopped | 1 bunch fresh basil leaves, torn | salt & ground black pepper | 1 tbsp olive oil

Arrabbiata Sauce 'n' Pasta

Ingredients

Fry Light, for spraying | 1 small onion, sliced thinly | 3 garlic cloves, crushed | pinch dried mixed herbs | 1 tsp dried chilli flakes | 454g/1 lb passata | salt & ground black pepper | 454g/1 lb dried pasta

Vegetarian Fried Rice

Ingredients

142g/5 oz rice | 3 tbsp soy sauce | 1 tsp olive oil | 1 small onion, chopped | 28g/1 oz bamboo shoots | 1 jar bean sprouts, drained | 1 can water chestnuts, drained | 6 whole baby sweetcorn | 1 small green pepper, deseeded & chopped | 1 small red pepper, deseeded & chopped | 28g/1 oz sugar snap peas | 284ml / 1/2 pt stock made with Vecon

Cheese & mushroom souffles

Ingredients

50 g (2 oz) butter | 175 g (6 oz) closed cup mushrooms, finely chopped | 50 g (2 oz) plain flour | 300 ml (1/2 pint) milk | 3 eggs, separated | 2 tablespoons chopped fresh parsley | 75 g (3 oz) Edam cheese, finely grated | 1/2 teaspoon made mustard | salt and freshly ground black pepper
  • Complexity: easy
  • Origin: Indian

Tomato Rice

Ingredients

Fry Light for spraying | 2 medium onions, chopped | 1 tsp ginger root, finelly chopped | 1 garlic clove, crushed | 1/2 tsp dried turmeric | 1 tsp chilli powder | 1 1/2 tsp salt | 397 g/14 oz can chopped tomatoes | 454g/1 lb basmati rice | 568ml/1 pt water | fresh parsley, to garnish
  • Complexity: medium
  • Origin: Italian

Spicy Vegetable Risotto

Ingredients

227g/8 oz brown rice | 113g/4 oz potato, diced | 1 large carrot, chopped | 1 head broccoli, cut into florets | 1/2 small cauliflower, cut into florets | 1 large onion, chopped | 1 leek, chopped | 6 mushrooms, chopped | 1 red chilli, seeds removed & finely chopped | 1 green chilli, seeds removed & finely chopped | pinch of dried paprika | salt & ground black pepper

Nice Rice

Ingredients

1 yellow pepper, deseeded & finely chopped | 113g/4 oz mushrooms, sliced | 284ml / 1/2 pt stock made with Vecon | salt & ground black pepper | 42g / 1 1/2 oz rice | 1 onion, finely chopped | 1 red pepper, deseeded & finely chopped | 1 orange pepper, deseeded & finely chopped
  • Complexity: medium
  • Origin: Italian

Mushroom Risotto

Ingredients

14g / 1/2 oz dried mushrooms | 852ml / 1 1/2 pt boiling water | Fry Light, for spraying | 1 small red onion, finely chopped | 1 garlic clove, crushed | 227g/8 oz arborio rice | 113g/4 oz mushrooms, sliced | salt & ground black pepper | 1 level tbsp freshly chopped parsley | 28g/1 oz parmesan cheese, grated

Egg Fried Rice

Ingredients

57g/2 oz frozen peas | 1 tbsp Worcestershire sauce or soy sauce | 2 eggs, beaten | 113g/4 oz rice | Fry Light, for spraying | 1 onion, finely chopped | 57g/2 oz mushrooms, chopped | 2 garlic cloves, crushed
  • Complexity: medium
  • Origin: Chinese

Chinese Fried Rice 2

Ingredients

Fry Light, for spraying | 2 large eggs, beaten | 227g/8 oz long grain rice | 1 pepper, deseeded & finely chopped | 6 spring onions, finely chopped | 1 large carrot, cut into matchsticks | 12 mangetout, cut into diagonal slices | 113g/4 oz garden peas | 1 small can water chestnuts, drained | 8-10 button mushrooms | 1 garlic clove, crushed (to taste) | 1 small piece root ginger, peeled & grated or 1 tsp dried ginger | 1/2 tsp dried paprika | 1/2 tsp soy sauce

Chilli Risotto

Ingredients

Fry Light, for spraying | 1 onion, chopped | 113g/4 oz mushrooms, sliced | 2 tsp dried paprika | 3 tsp chilli powder | dash of Worcestershire sauce | 397g/14 oz can chopped tomatoes | 113g/4oz frozen peas | 397g/14 oz can sweetcorn | 397g/14 oz can kidney beans, drained | 2 tsp artificial sweetener | 284ml / 1/2 pt stock made with Vecon | 1 packet Batchelors Savoury Rice, any variety | salt & ground black pepper

Arborio Rice 'n' Peppers

Ingredients

227g/8 oz arborio/risotto rice | 568ml/1 pt stock made with Vecon | 1 onion, diced | 1 green pepper, deseeded & finely chopped | 1 red pepper, deseeded & finely chopped | 1 yellow pepper, deseeded & finely chopped | 2 tbsp lemon juice | 85g/3 oz mushrooms, sliced | salt & ground black pepper | fresh parsley, to garnish (optional)

Vegetable Dip

Ingredients

2 red peppers, deseeded | 2 onions, halved | 3 garlic cloves, unpeeled | Fry Light, for spraying | 113g/4 oz Sainsbury's Be Good To Yourselt Onion & Chive Cottage Cheese | 227g/8 oz quark skimmed milk soft cheese | salt & ground black pepper | handful freshly chopped parsley | large pinch cumin seeds

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