Veggie

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

Roasted vegetable topping for baked jacket potatoes

Ingredients

1/4 red pepper, deseeded | 1/4 yellow pepper, deseeded | 1/2 courgette | 1/4 aubergine | 1 unpeeled garlic clove | thyme, rosemary and oregano, chopped
  • 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.

Wild mushroom feuillete

Ingredients

500 g (1 lb) packet frozen puff pastry, thawed | 15 g (1/2 oz) butter or margarine | 500 g (1 lb) closed cup mushrooms, sliced | 375 g (12 oz) oyster mushrooms, sliced | 300 ml (1/2 pint) soured cream | 300 ml (1/2 pint) single cream | 1 garlic clove, crushed | salt and freshly 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
  • 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

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

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
  • Complexity: advanced

Mushroom ravioli

Ingredients

Filling: | 1 onion, finely chopped | 1-2 garlic cloves, crushed | 2 tablespoons olive oil | 500 g (1 lb) chestnut mushrooms, finely chopped | 200 g (7 oz) ricotta cheese | 1 egg, beaten | 2-3 tablespoons fresh white breadcrumbs | 75 g (3 oz) butter | 50 g (2 oz) Parmesan cheese, grated | salt and freshly ground black pepper | Egg pasta dough: | 500 g (1 lb) strong plain flour | good pinch of salt | 4 eggs | 1 teaspoon olive oil | 1-2 tablespoons water
  • Complexity: medium
  • Origin: Italian

Mushroom & pepper pizza

Ingredients

Topping: | 2 tablespoons sunflower oil | 250 g (8 oz) onions, sliced | 425 g (14 oz) can chopped tomatoes | 2 tablespoons tomato puree | 125 g (4 oz) mozzarella cheese, grated | 1/2 red pepper, cored, seeded and sliced | 1/2 orange pepper, cored, seeded and sliced | 1/2 green pepper, cored, seeded and sliced | 1 garlic clove, crushed | 125 g (4 oz) mixed mushrooms, such as oyster, shiitake and chestnut, sliced | salt and freshly ground black pepper | Dough: | 250 g (8 oz) strong plain flour | 1/2 teaspoon salt | 7 g (1/4 oz) sachet fast-action dried yeast | pinch of sugar | 150 ml (1/4 pint) tepid water

Hot stir-fried broccoli

Ingredients

1 teaspoon oil (2 Sins) | 1 small onion, finely chopped | 1 garlic clove, crushed | 1 hot red chilli, deseeded and finely chopped | 1 x 2.5 cm/1 in piece fresh root ginger, peeled and chopped | 1 yellow pepper, deseeded and very thinly sliced | 454 g/1 lb broccoli, broken into florets | dash of soy sauce | salt and freshly ground black pepper

You can ring the changes with this recipe by using cauliflower instead of broccoli — it is equally delicious!

  • 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.

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