Middle East

Ingredients

1 large onion, finely sliced in half rings | 1/4 tsp cayenne pepper | 1/2 tsp allspice | 1 tsp ground cumin | 2 garlic cloves, crushed | 454g/l lb fine green beans, cut into 3cm lengths | 198g/7 oz can chopped tomatoes | salt & ground black pepper

Ingredients

1 large onion, chopped | 2 garlic cloves, crushed | 1 green pepper, deseeded & sliced | 2 x 397g/14 oz cans chick peas, drained | 397g/14 oz can chopped tomatoes | 1 tsp ground cumin | 1 tsp dried oregano | 1 tsp cayenne pepper | salt & ground black pepper to taste | l98g/7 oz can sweetcorn

Ingredients

Fry Light, for spraying | 113g/4 oz onion, chopped | 2 garlic cloves, crushed | 227g/8 oz potatoes, diced | 1/4 tsp ground cumin | 1 red pepper, deseeded & chopped | 170g/6 oz courgettes, sliced | 397g/14 oz can chopped tomatoes | 397g/14 oz can chick peas, drained | 1 level tbsp tomato puree | 1/4 tsp yeast extract | 2 tbsp cold water | 1 tbsp freshly chopped parsley | salt & ground black pepper

Ingredients

4 chicken quarters | dried oregano and ground paprika, for seasoning | 2 tablespoons olive oil | 1 tablespoon plain flour | 425 g (14 oz) closed cup mushrooms, quartered | 300 ml (1/2 pint) chicken stock | 1/2 onion, grated | 1 green pepper, cored, seeded and cut into fine strips | 150 ml (1/4 pint) double cream | 50 ml (2 fl oz) Cognac | cayenne pepper (optional) | salt and freshly ground black pepper

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

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

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

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

Ingredients

1/2 x 560 g (20 oz) packet bread mix | Filling: | 2 tablespoons olive oil | 2 garlic cloves, crushed | 1 large onion, chopped | 500 g (1 lb) lean minced beef | 2 tablespoons ground coriander | 1 tablespoon chilli powder | 325 g (11 oz) can sweetcorn, drained | 375 g (12 oz) mozzareila cheese, sliced | 1 teaspoon dried marjoram | 1/2 teaspoon chopped dried thyme | salt and freshly ground black pepper

Ingredients

75 g (3 oz) cornmeal | 25 g (1 oz) plain flour | 2 eggs | 300-450 ml (1/2-3/4 pint) milk | oil or butter, for cooking | salt and freshly ground black pepper | Filling: | 1 green pepper, cored, deseeded and diced | 1 large onion, finely chopped | 1 garlic clove, crushed | 2 tablespoons peanut oil | 250 g (8 oz) lean minced beef | 250 g (8 oz) lean minced pork | 150 ml (1/4 pint) boiling beef stock | 400 g (13 oz) can chopped tomatoes | 1 teaspoon chilli powder (optional) | Topping: | 2 large ripe avocado pears, peeled, stoned and diced | juice of 1/2 lemon | 1 gariic clove, crushed | 150 ml (1/4 pint) soured cream | 2 tablespoons chopped coriander leaves

Ingredients

125 g (4 oz) plain flour | 75 g (3 oz) butter or margarine | 125 g (4 oz) mashed potato | 1 tablespoon sunflower oil | 1 onion, chopped | 250 g (8 oz) lean minced beef | 1 teaspoon dried mixed herbs | 1 tablespoon Worcestershire sauce | 250 g (8 oz) can chopped tomatoes | 1 tablespoon tomato puree | salt and freshly ground black pepper

Ingredients

10 sheets filo pastry | 5 tablespoons olive oil | 1 onion, finely chopped | 250 g (8 oz) lean minced lamb | 1 teaspoon ground cumin | 1 teaspoon ground coriander | 2 teaspoons peeled and chopped fresh root ginger | 125 g (4 oz) no-soak dried apricots, chopped | 1 egg, beaten | 75 ml (3 fl oz) Greek-style yogurt | salt and freshly ground black pepper

Ingredients

1 kg (2 lb) minced pork | 1 onion, finely chopped | 2 tablespoons chopped fresh sage | 1 tablespoon juniper berries, finely crushed | 4 tablespoons brandy or dry sherry | beaten egg, to glaze | salt and freshly ground black pepper | Hot-water crust pastry: | 500 g (1 lb) plain flour | 1/2 teaspoon salt | 175 g (6 oz) lard or block margarine | 5 tablespoons milk | 5 tablespoons water

Ingredients

250 g (8 oz) lean minced lamb | 1 small onion, finely chopped | 2 tomatoes, skinned and chopped | 2 teaspoons ground coriander | 3 tablespoons finely chopped unsalted peanuts | 8 sheets filo pastry | soya or sunflower oil, for brushing | poppy seeds, for sprinkling | salt and pepper