Vegetables

  • 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: 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.

  • 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.

  • 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.

Wild West burgers

Ingredients

454 g/1 lb extra lean minced beef (40 Sins on Green) | 2 garlic cloves, crushed (optional) | 1 small onion, grated | 2 level teaspoons Dijon mustard (1 Sin) | 1 teaspoon Worcestershire sauce | 2 tablespoons chopped fresh parsley | salt and freshly ground black pepper | Fry Light, for spraying

For many people, nothing beats a traditional burger of ground lean beef cooked over charcoal in the time-honoured way.

Curried chicken burgers

Ingredients

1 tablespoon mustard seeds | 85 g/3 oz very low fat natural yogurt | 4 level tablespoons mango chutney (8 Sins) | 2-3 teaspoons curry powder | 1/4 teaspoon cayenne pepper | 4 spring onions, finely chopped | salt and freshly ground black pepper | 454 g/1 lb boned, skinned chicken (or turkey) breast (24 Sins on Green) | Fry Light for spraying

Chicken or, indeed, turkey can be ground up in a food processor make delicious burgers. You could vary the flavourings by using a different spice mixture, such as cumin, coriander and turmeric.

  • 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: 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

FDRPolls

Your best fast-food restaurant is