North Europe

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

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)

Baked beans and pepperami topping for baked jacket potatoes

Ingredients

113 g/4 oz canned baked beans in tomato sauce | 28 g/1 oz chopped pepperami

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

Cheesy grilled pepper topping for baked jacket potatoes

Ingredients

1/2 red pepper | 1/2 yellow pepper | 28 g/1 oz very low fat natural cottage cheese | 1 teaspoon chopped oregano or coriander | salt and pepper
  • 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.

Flaky mushroom roll

Ingredients

25 g (1 oz) butter or margarine | 1 onion, chopped | 250 g (8 oz) chestnut mushrooms, chopped | 2 tablespoons chopped fresh parsley | 75 g (3 oz) brown rice, cooked | 250 g (8 oz) packet frozen puff pastry, thawed | egg yolk, to glaze | 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
  • Time: 7 minutes
  • Complexity: very easy
  • Origin: Chinese

Stir-fried cabbage with bacon

Ingredients

1 teaspoon oil (2 Sins) | 113 g/4 oz lean diced bacon, all fat removed (8 Sins on Green) | 2 garlic cloves, crushed (optional) | 454 g/1 lb green cabbage, finely shredded | salt and freshly ground black pepper | 1 teaspoon caraway seeds

Although we have suggested that you use green cabbage in this unusual stir-fry, you could substitute spring greens, curly kale, white cabbage or even red cabbage for a totally different appearance and flavour. Serve, if wished, topped with a spoonful of very low fat natural fromage frais.

  • 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
  • Time: 60 minutes
  • Complexity: easy
  • Origin: Italian

Peppered Beef Pizza

Ingredients

1/2 x 275 g (9 oz) packet bread mix | Topping: | 500 g (1 lb) lean minced beef | 1 garlic clove, crushed | 1 small onion, grated | 2 tablespoons tomato puree | 1 teaspoon paprika | 125 g (4 oz) button mushrooms, sliced | 1 red pepper, cored, deseeded and sliced into rings | 1 green pepper, cored, deseeded and sliced into rings | 250 g (8 oz) mozzareila cheese, thinly sliced | 50 g (2 oz) can anchovy fillets, cut in half lengthways | a few black olives | salt and freshly ground black pepper

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
  • Time: 50 minutes
  • Complexity: medium
  • Origin: Italian

Chilli Calzone

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

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