Veggie

  • 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
  • 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
  • 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
  • Time: 1 hour, with microwave – 18 minutes
  • Complexity: easy
  • Origin: Mediterranean

Tunaburgers

Ingredients

2 x 142g/5oz baking potatoes (10 Sins on Original) | 1 level tablespoon reduced-calorie mayonnaise (2 1/2 Sins) | 1 level tablespoon Dijon mustard (1 1/2 Sins) | 1 teaspoon white wine vinegar | 1/2 small onion, grated | 7 black olives, stoned and finely chopped (1 Sin) | 1 teaspoon capers, finely chopped | 3 tablespoons finely chopped parsley | salt and freshly ground black pepper | 340 g/12 oz canned tuna in brine, drained and flaked (18 Sins on Green) | Fry Light for spraying

These unusual burgers are delicious served with a crisp salad and some sliced ripe red tomatoes in the Mediterranean style.

  • Time: 30 minutes
  • Complexity: advanced

Tex-Mex veggie burgers

Ingredients

57 g/2 02 long-grain rice (10 Sins on Original) | 1 x 397g/14oz can sweetcorn (24 1/2 Sins on Original) | 1 small red onion, finely chopped | 1 red pepper, deseeded and finely diced | grated zest of 1/2 lemon or lime | 1 red chilli, deseeded and finely chopped | 3 tablespoons chopped fresh coriander | salt and ground black pepper | 1 egg, beaten (optional) | Fry Light for spraying | salsa and very low fat natural fromage frais, to serve

Burgers are easy to make and very filling and nourishing. Although they taste sensational cooked over hot coals on a barbecue, they are still delicious when grilled conventionally in the kitchen. To keep the Sin count low, take care what sauces or condiments you serve with them.

Mushroom fondue

Ingredients

25 g (1 oz) butter | 2 shallots or small onions, finely chopped | 125 g (4 oz) chestnut mushrooms, chopped | 300 ml (1/2 pint) dry white wine | 250 g (8 oz) Gruyere cheese, grated | 250 g (8 oz) Jarlsberg cheese, grated | 3 teaspoons cornflour | 4 tablespoons single cream | pinch of mustard powder | freshly ground black pepper
  • 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
  • Complexity: advanced

Spinach & mushroom roulade

Ingredients

250 g (8 oz) frozen chopped spinach, thawed, or 500 g (7 lb) fresh spinach | knob of butter | 4 eggs, separated | 25 g (7 oz) Parmesan cheese, grated | salt and freshly ground black pepper | oak leaf lettuce, to garnish | Filling: | 15 g (1/2 oz) butter | 175 g (6 oz) closed cup mushrooms, sliced | 1 tablespoon plain flour | 150 ml (1/4 pint) milk | pinch of nutmeg

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

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.

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