Vegetables

  • Time: 2-5 minutes
  • Complexity: very easy
  • Origin: Italian

Bruschetta snacks

Ingredients

4 x 57 g/2 oz slices wholemeal bread (24 Sins) | 2 garlic cloves, peeled and halved | 1 ripe tomato, skinned | salt and freshly ground black pepper | For the grilled pepper topping: | 1 red pepper, grilled, deseeded and sliced | 1 yellow pepper, grilled, deseeded and sliced | 1 tablespoon chopped parsley | For the cheese and pear topping: | small bunch rocket or watercress | 170 g/6 oz very low fat natural cottage cheese | 1 ripe pear, cored and thinly sliced | paprika, for dusting

The ultimate Italian snack — grilled garlic bread using bread from your Healthy Extras allowance, with ravishing Sin-free toppings. Each of the suggested toppings below serves 4 people.

  • Time: 4-5 minutes
  • Complexity: medium
  • Origin: African

Tunisian chicken liver kebabs

Ingredients

567 g/1 lb 4 oz chicken livers (25 Sins on Green) | 1 red pepper, deseeded and cut into small chunks | 1 yellow pepper, deseeded and cut into small chunks | 4 bay leaves | 1 tablespoon finely chopped parsley | 1 tablespoon chopped coriander leaves (optional) | lemon wedges, to serve | For the spice mixture: | 1 teaspoon ground cumin | 1 teaspoon cinnamon | 2 teaspoons paprika | 1/4 teaspoon chilli powder | 1 garlic clove, crushed | good pinch of salt

Chicken livers are not everybody's cup of tea, but they taste wonderful grilled with spices as in this recipe. Ideally, they should be served golden brown but still slightly pink inside, in the French style.

  • Time: 16 minutes
  • Complexity: medium
  • Origin: Italian

Char-grilled chicken breasts

Ingredients

4x113 g/4 oz chicken breasts, boned and skinned (24 Sins on Green) | snipped chives, to garnish | For the Italian tomato sauce: | Fry Light, for spraying | 454 g/1 lb ripe tomatoes, skinned and chopped | 2 garlic cloves, crushed | salt and ground black pepper | 1 tablespoon balsamic vinegar | a few basil leaves, shredded

A quick and easy way to cook chicken is to grill ft in a cast iron grill pan. You can serve it with one of the quick sauces suggested below.

  • Complexity: medium
  • Origin: Italian

Creamy Stuffed Conghiglie

Ingredients

20 dried giant pasta shells | 2 rashers lean bacon | 511g/1 lb 2 oz spinach, boiled, drained & chopped | 737g/1 lb 10 oz quark skimmed milk soft cheese | 1 tsp dried mixed herbs | salt & ground black pepper | 57g/2 oz mozzarella cheese, grated | Tomato Sauce: | Fry Light, for spraying | 1 medium onion, finely chopped | 1 clove garlic, crushed | 284ml / 1/2 pt passata

Chilli Bean Cottage Pie

Ingredients

Fry Light, for spraying | 1/2 onion, chopped | 1/4 tsp dried oregano | 1/4 tsp chilli powder | 198g/7 oz can chopped tomatoes | 198g/7 oz can red kidney beans, drained | 113g/4 oz swede, peeled | 113g/4 oz parsnips, peeled | 198g/7 oz potatoes, peeled | 2 tbsp skimmed milk | salt & ground black pepper | 28g/1 oz reduced fat cheddar cheese, grated

Chick Peas with Tomatoes

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
  • Complexity: easy
  • Origin: Indian

Chick Pea & Pepper Curry

Ingredients

1 yellow pepper, deseeded & sliced | 1 green pepper, deseeded & sliced | 1 onion, chopped | 2 carrots, chopped | 2 garlic cloves, crushed | 397g/14 oz can plum tomatoes, chopped | 1 tsp freshly chopped coriander | 3 level tbsp curry powder | 1 vegetable stock cube, crumbled | salt & ground black pepper | 397g/14 oz can chick peas, drained

Antipasto snack plate

Ingredients

227 g/8oz asparagus spears, trimmed | 8 quails' eggs | 12 cherry tomatoes | 8 crisp radicchio leaves | 1 head chicory, separated into leaves | 1 teaspoon grated fresh root ginger | 8 radishes, trimmed | 8 stuffed olives (2 Sins) | For the spicy dip: | 142 g/5 oz very low fat natural fromage frais | 1 garlic clove, crushed | 1 tablespoon chopped coriander leaves | 1/2 teaspoon ground cumin

An antipasto platter of tender, fresh vegetables and a creamy dip is a familiar sight in bistros, trattorias and tavernas around the Mediterranean shore. Here's a gourmet antipasto plate which you can enjoy at home. Although you can buy quails' eggs in most supermarkets and delicatessens, you could use ordinary hens' eggs instead, in which case use 4 eggs (1/2 egg per person).

Grilled vegetables on rosemary skewers

Ingredients

1 red pepper | 1 yellow pepper | 4 slim courgettes, sliced | 1 red onion, cut into chunks | 1 fennel bulb, sliced (optional) | 2 garlic cloves, crushed | 1 sprig fresh rosemary | 2 sprigs fresh thyme | salt and ground black pepper | 2 teaspoons olive oil (4 Sins)

These succulent grilled vegetable skewers can be served hot or cold - either way they are equally delicious. They taste especially good with the Italian basil and tomato dip. For a special party when you want to impress your guests, you could thread the vegetables on to thick fresh rosemary stems, just remove most of the green leaves so that only a small sprig is left at the end and then push the woody pointed end through the vegetables.

  • Time: 15 minutes, plus marinating time
  • Complexity: advanced
  • Origin: African

North African spiced lamb kebabs

Ingredients

454 g/1 lb lean lamb fillet, fat removed (36 Sins on Green) | 1 large green pepper, deseeded and cut into small chunks | Fry Light for spraying | For the spice paste: | 1/2 teaspoon ground cumin | 1/2 teaspoon paprika | 1 garlic clove, crushed | 2 tablespoons finely chopped parsley | 2 tablespoons finely chopped fresh coriander | 1/2 small onion, grated | salt and freshly ground black pepper | juice of 1/2 lemon

In most North African countries, a paste is made out of freshly ground spices and then used to marinate meat or fish. In this recipe, miniature party-sized kebabs are made from lean lamb fillet flavoured with an authentic spice paste.

Green onion and ginger dip

Ingredients

283 g/10 oz very low fat natural fromage frais | 4 spring onions, finely sliced | 1 green pepper, deseeded and finely diced | 1/4 cucumber, peeled and diced | 1 garlic clove (optional) | 1 x 2.5 cm/1 in piece fresh root ginger, peeled and finely chopped | 1 teaspoon curry powder | 1 level tablespoon tomato puree (1/2 Sin) | freshly ground sea salt | chopped fresh coriander or thinly sliced spring onions, to garnish

This dip is the perfect accompaniment to the Spicy Indonesian chicken kebabs. Like all the other dips featured here, it is very low in Sins and goes down well at parties.

  • Time: 10-15 minutes
  • Complexity: easy
  • Origin: Mexican

Dazzling peach salsa

Ingredients

Fry Light, for cooking | 2 garlic cloves, in their skins | 2 peaches, peeled, stoned and diced | 1 yellow pepper, deseeded and diced | 1 bunch spring onions, finely chopped | 1 hot chilli, deseeded and finely chopped | 227 g/8 oz ripe tomatoes, skinned, deseeded and chopped | 227 g/8 oz boiled black or red kidney beans, dried or canned (12 Sins on Original) | 1 small bunch fresh coriander, chopped | juice of 2 lemons or limes

A salsa makes a wonderful dip for vegetable crudites, grilled chicken or party kebabs. It also doubles up as a quick and easily made sauce for grilled meat and fish. This version is particularly colourful as diced peaches and cooked beans are added to the traditional Mexican ingredients.

  • Complexity: medium
  • Origin: Indian

Bombay Bhajis & Cucumber Raita

Ingredients

Raita: | 1/2 cucumber, chopped | salt | 113g/4 oz very low fat natural yogurt | 4 spring onions, chopped | Bhajis: | Fry Light, for spraying | 1 medium onion, chopped | 170g/6 oz potato, cooked & chopped | 227g/8 oz canned chick peas, drained | 1 egg, beaten | 1/2 tsp baking powder | 2 tsp dried Bombay mixed spice | 1 tsp dried mixed herbs | salt & ground black pepper

Mushroom ketchup

Ingredients

1 kg (2 lb) large open mushrooms, chopped | 50 g (2 oz) salt | 15 g (1/2 oz) ground allspice | 1 small piece of root ginger, roughly chopped | 2 mace blades | 1 shallot, finely chopped | 600 ml (1 pint) red wine vinegar

Herby cheese and pepper roll-ups

Ingredients

4 peppers (red, yellow or green) | 57 g/2 oz very low fat natural fromage frais | 57 g/2 oz low-fat soft cheese (4 Sins) | 57 g/2 oz sun-dried tomatoes, chopped (1 Sin) | 1 small red chilli, deseeded and finely chopped (optional) | 1 teaspoon finely chopped parsley | 1 teaspoon finely chopped coriander | few sprigs of watercress, chopped | salt and freshly ground black pepper | 24 long fresh chives

If wished, you can use a mixture of red, yellow and green peppers to make these colourful party canapes. They can be made in advance and stored for several hours in the refrigerator until you are ready to serve them. Because they are good "finger food", these pepper rolls would be prefect for popping into your packed lunch box, too.

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