Hash brown brunch
Zero on F&H or 5pp per serving, Serves 4, takes 30 minutes
Low fat cooking spray (1pp)
3 rashers lean back bacon medallions chopped roughly (4pp)
275g cooked green vegetables (such as broccoli, leeks)
400g boiled potatoes mashed (9pp)
1 teaspoon wholegrain mustard
1 tablespoon white wine vinegar
4 medium eggs (7pp)
Salt and freshly ground black pepper
Heat a non stick frying pan and spray with low fat cooking spray. Gently cook the bacon for 5 minutes until crispy. Remove and drain on kitchen paper. Roughly p the green vegetables and put into a large bowl. Add the mashed potato, mustards and cooked bacon. Season and mix together.
Using wet hands, divide the mixture into four and then shape each quarter into a large patty or burger shape. Heat the frying pan you cooked the bacon in and spray again with low fat cooking spray. Gently fry the potato cakes for 10 minutes, turn once (do not attempt to turn until after 5 minutes). Once cooked, transfer to a plate and keep warm.
Meanwhile, bring a pan of water to the boil. Add vinegar to help make the perfect eggs. Crack in four eggs and poach for 5 minutes until opaque. Remove with a slotted spoon and place on top of the hash browns. Season with freshly ground black pepper.
Middle East salad - Try something different for lunch!
Zero on F&H or 5pp per serving, takes 15 minutes, Serves 2.
125 g bulgur wheat (10pp)
boiling water, to cover
2 chopped spring onions
2 diced plum tomatoes
1/4 diced cucumber
2 tbsp chopped fresh mint
3 tbsp chopped fresh parsley
juice of 1/2 lemon
1 tsp whole grain mustard
salt and freshly ground black pepper
Place the bulgur wheat in a bowl and pour over enough boiling water just to cover. Leave to soak for 15 minutes. Mix around with a fork to break up any lumps.
Mix in all the remaining ingredients and serve.
Chicken fricassee
Serves 2, 9pp each or 1pp each on F&H
100g brown rice (10pp)
Low fat cooking spray
2 x 125g skinless boneless chicken breasts (6pp)
300ml chicken stock (use 1½ chicken oxo cubes) (1pp)
110g carrots peeled and cut into thick chunks
150g button mushrooms, sliced
1 garlic clove, crushed
75g low fat soft cheese (2pp)
Bring a pan of water to the boil and cook the rice according to the packet instructions. Drain well and leave to cool. Meanwhile, lightly coat a deep, lidded, non-stick frying pan with low fat cooking spray and heat until hot. Add the chicken and cook for 3-4 minutes until browned all over. Add the stock and carrots. Bring to the boil, cover and simmer for 10-15 minutes until tender. Meanwhile, lightly coat another small non-stick frying pan with low fat cooking spray. Add the mushrooms and cook, stirring, for 5 minutes until the juices have been released and evaporated. Add the garlic and rice and cook for a further minute, until hot. Divide between two plates. Remove the chicken and carrots with a slotted spoon, reserving the stock. Place the chicken and carrots on top of the rice. Keep warm. Return the pan with the stock to the hob. Boil quickly for 1 minute. Remove from the heat. Stir in the soft cheese. Pour the sauce over the chicken.
Pepper houmous
Great as a dip or with a salad, or on toast mmm
Zero on F&H or 10pp per recipe
1 large red pepper, halved and de-seeded
300 g canned chick peas (10pp)
1 garlic clove, crushed
juice of ½ lemon
salt and freshly ground black pepper
Grill pepper halves skin side up for 15-20 minutes, remove when skin has blistered & charred. Wrap in a plastic bag and set aside until cook enough to handle. Then peel away the skin and chop roughly.
Drain the chick peas, reserving the liquid and put into a food processor with the peeled and roughly chopped pepper, garlic, lemon juice and seasoning. Add some of the chick pea liquid to allow to process the houmous to a smooth puree. Serve.
Cheese and tomato bread pudding
Great way to use up leftover bread and it's a cheap filling family meal.
Serves 4,takes 10 mins to prepare, 35 minutes to cook
Uses 3pp of yr 49 weeklies on a F&H day or 8pp per serving
low fat cooking spray (1pp)
400 g can chopped tomatoes
2 tablespoons chopped fresh thyme or 1 teaspoon dried thyme
100 g (3½oz) mature cheese, grated (11pp)
4 eggs (7pp)
400 ml (14 fl oz) skimmed milk (4pp)
150 g (5½oz) Weight Watchers calorie controlled bread (preferably stale) (9pp)
Salt and freshly ground black pepper
1 Preheat the oven to Gas Mark 4/180°C/fan oven 160°C. Lightly spray an ovenproof dish with thecooking spray.
2 Mix the tomatoes with half of the thyme, then spoon half of the tomatoes into the base of the dishand scatter with about a quarter of the cheese.
3 In a large bowl, beat the eggs with milk and seasoning. Dip the slices of bread in the eggy mixture, letting them soak in it briefly. Arrange the bread slices on top of the tomatoes and cheese,overlapping slightly.
4 Spoon on the rest of the tomatoes and scatter with the remaining cheese and thyme. Pour theremaining egg mixture all over the dish. Cover with foil and bake for 20 minutes.
5 Remove the foil. Bake for a further 15 minutes until the mixture is puffed up and golden brownon top.
Chilli and bacon pasta
Zero on F&H or 13pp per serving, takes just 15 minutes, Serves 4
450g wholemeal spaghetti (42pp)
low fat cooking spray
2 red chillies, de-seeded and chopped finely
8 rashers of smoked bacon medallions, chopped (5pp)
325g very low fat fromage frais (4pp)
2 tbsp fresh shredded basil
salt and freshly ground black pepper
Cook the spaghetti in a large pan of boiling salted water for as long as packet says. Heat the low fat cooking spray in a frying pan and add thechillies and bacon. Cook for 5-6 minutes or until the bacon iscrispy. Drain pasta and return to the pan with the chilli, bacon fromage frais, and seasoning. Toss together and serveimmediately.
Chicken (or turkey) chow mein
Zero on F&H or 7pp per serving, serves 4.
2 tsps soy sauce
juice of 1 lime
125 g chicken or turkey breast meat cut into thin strips (3pp)
225g wholewheat noodles (or use wholewheat spaghetti) (21pp)
low fat cooking spray (1pp)
3 garlic cloves, chopped finely
50 g mange tout, shredded
50 g ham, shredded (2pp)
3 teaspoons soy sauce
6 sliced spring onions
salt and freshly ground black pepper
Mix together the 2 teaspoons of soy sauce, the lime juice and seasoning in a small bowl. Add the chicken strips and leave to marinate for 10 minutes.
Cook the noodles in a large pan of boiling water for 3-5 minutes. Drain and then refresh under cold water. Drain again and reserve.
Heat a wok over a high heat with low fat cooking spray. Add the chicken strips and stir fry for about 2 minutes then transfer them to a plate. Wipe the wok clean.
Reheat the wok with low fat cooking spray, add the garlic and stir fry for 10 seconds before adding the mange tout and ham. Stir fry for 1 minute.
Add the noodles, soy sauce and spring onions and stir fry for 2 minutes.
Return the chicken to the wok and stir fry for another 3-4 minutes until the turkey is cooked. Serve immediately.
Fruity chicken curry
Zero on F&H or 8pp per serving, takes just 20 minutes, Serves 4
low fat cooking spray (1pp)100 g (31/2 oz) diced gammon
1 onion, chopped4 chicken breasts, diced (16pp)
1 tsp curry powder1 tsp ground cumin
1 apple, cored and sliced1 banana, sliced
4 plum tomatoes, chopped250 ml chicken stock
Heat a large saucepan with low fat cooking spray and add the gammon and onion. Cook for 2-3 minutes before adding the chicken. Brown the chicken and then sprinkle in the spices. Stir to coat the chicken. Add the remaining ingredients and bring to a simmer for 15-20 minutes and serve.
Tuna with spring veggies
Zero on F&H or 4pp per serving, takes 20 minutes, serves 4.
4 tuna steaks (19pp)
3 tablespoons soy sauce (1pp)
juice of 1 lemon
1 teaspoon ground ginger
low fat cooking spray
3 shallots, peeled and diced
150g green beans, trimmed
100g baby carrots, peeled
50g baby courgettes, halved lengthways
50g cherry tomatoes
150ml vegetable stock
salt and freshly ground black pepper
Place the tuna steaks in a non metallic bowl. Mix together the soy sauce, lemon juice, pepper and ground ginger and pour this over the tuna steaks. Cover and leave tomarinate for 10-15 minutes. Meanwhile heat a wok or large frying pan with low fat cooking spray and add the vegetables, except the cherry tomatoes.
Stir fry for 5-6 minutes until they start to brown in places. Add the tomatoes and pour in the vegetable stock. Cook overa very high heat so the stock is bubbling well. Season and cookfor 6-8 minutes, stirring occasionally. Meanwhile, heat a griddle (or frying pan) with low fat cooking spray andcook the drained tuna for 5-6 minutes on each side, dependingon how well cooked you like your fish. Serve the tuna steaks on a bed of the vegetables with a littleof the sauce poured over the top.
Ham & Cabbage Hash
Zero on F&H or 9pp per serving, serves 4.
1kg Potatoes, unpeeled & cut into cubes
25g Low Fat Spread
1/2 Savoy Cabbage, Shredded
1 Medium Onion, Roughly Diced
100ml Vegetable Stock
175g Boiled Gammon Joint
Baked Beans To Serve (extra ProPoints)
Cook the potatoes in a large pan of salted water until tender, drain then allow to steam dry for about 3 minutes. Meanwhile, melt half of the butter in a large non-stick frying pan, then throw in the cabbage and onion and fry for 2 minutes.
Add the stock and cook for 5 minutes more until the veg is starting to soften.
Stir in the ham and potatoes and stir well. Cook for 8 minutes until softened.
Heat you grill to high.Place your mixture in a grill-able bowl or pot and dot the remaining butter on top of the hash (you can give them a spray with low-fat cooking oil too for extra colour), then flash under the grill until golden and crisp.
Serve with baked beans and brown sauce or ketchup.
One pot chicken pasta
Zero on F&H or 7pp per serving, takes 25 minutes, serves 1.
Low fat cooking spray
125g skinless boneless chicken breast, diced (3pp)
½ onion, chopped
1 small courgette, diced
1 garlic clove, crushed
210g can chopped tomatoes
½ tbsp fresh chopped rosemary or 1/2tsp dried
40g dried wholewheat pasta (4pp)
150ml boiling water
Salt & pepper
Heat a lidded, non stick saucepan until hot and spray with cooking spray. Brown chicken and onion for 2 mins, add the courgette & garlic and cook for 2mins more.
Add the tomatoes, rosemary, pasta and boiling water to the pan and season to taste. Bring to the boil and cook, partially covered for 15mins or until the pasta is tender.
Chicken chilli fried rice(use quorn instead of chicken for veggie version)
Zero on F&H or 9pp per serving, takes 30 minutes, serves 1.
60g brown rice (6pp)
Low fat cooking spray
125g skinless boneless chicken breast, diced (3pp)
1 red pepper, deseeded and diced
½ red or green chilli, deseeded and diced
3 spring onions, sliced
1 garlic clove, crushed
Juice of ½ lime
2 tbsp fresh coriander.
Cook rice according to instructions until tender, drain and rice well in cold water.
Heat non-stick frying pan until hot & spray with cooking spray, add chicken and stir fry for 2 mins over high heat. Add pepper & cook for another 3 mins. Scatter in the chilli, garlic & spring onions. Stir fry for 1 min then stir in the rice and the lime juice. Stir fry for 2 mins until the rice is heated through. Mix in coriander before serving.
Veggie fried rice
Zero on F&H or 7pp per serving, takes 30 minutes, serves 2.
120g brown rice (12pp)
Low fat cooking spray
1 courgette diced
150g mushrooms, sliced
6 spring onions, sliced
1tsp grated root ginger
1 garlic clove, crushed
1 red chilli, deseeded and chopped
100g frozen peas (2pp)
Finely grated zest and juice of ½ lemon
Cook rice in boiling water for 25mins until tender.
After 20mins, heat a wok until hot and spray with cooking spray, add courgettes and mushrooms and stir fry for 3-4mins, then add spring onions, ginger, garlic & chilli, and cook for 1 minute whilst stirring. Mix in the frozen peas and cook for 1 minute more.
Drain the rice and rinse in cold water, drain again. Add to wok with lemon zest and juice, stir fry for 2 minutes or until piping hot, then serve in warmed bowls.
Tuna and sweetcorn rosti cake
Zero on F&H (as long as the oil is from yr daily allowance) or 8pp per serving, takes 30 minutes, serves 4.
750g floury or waxy potatoes, unpeeled and left whole (16pp)
Low fat cooking spray
1 large onion, sliced thinly
150g frozen sweetcorn (5pp)
2 x 200g cans of tuna in spring water, drained (6pp)
1 tbsp sunflower oil (4pp)
Salt & pepper
Bring a lidded pan of water to the boil andthe potatoes. Cover and cook for 12 minutes. Drain then cover with cold water and cool for 2 minutes. Drain again and when cool enough to handlescrape off the skins using a table knife. Coarsely
grate the potatoes into a bowl.
Meanwhile, spray a lidded, non stick frying panwith the cooking spray and cook the onion for 3-4minutes until starting to colour. Add 6 tablespoonsof water to the pan. Cover and cook gently for 5minutes until the onions are softened and the liquidhas evaporated.
Place the sweetcorn in a bowl, cover with boilingwater and leave to defrost for 2 minutes then drain.
Using a couple of forks, mix the onion, sweetcornand tuna into the grated potato.Heat half the oil ina non stick frying pan then add the rosti mixture tomake one large rosti, pressing down firmly. Cook for7 minutes over a medium heat.
Slide the rosti on to a plate. Add the remainingoil to the frying pan. Upturn the plate over thefrying pan to cook the other side of the rosti for afurther 7 minutes. Cut into four wedges and serve.
Chicken & Bacon Casserole
serves 4, Zero on F&H or12pp per serving
calorie controlled cooking spray (for F&H use your daily allowance of oil)
4 x 200 g (7 oz) skinless chicken legs
1 large onion, chopped
1 tablespoon chopped fresh rosemary
4 rashers Weight Watchers Extra Trimmed Unsmoked Back Bacon, chopped (use bacon medallions for F&H meal)
250 g (9 oz) carrots, peeled and chopped
300 g (10 ½oz) parsnips, chopped
150 g (5½oz) dried brown rice
500 ml (18 fl oz) chicken stock (make using 3 oxo cubes)
salt and freshly ground black pepper
Put oven on gas mark 4ish
Spray a lidded ovenproof casserole dish with the cooking spray and place over a high heat. Season the chicken legs, add to the dish and fry for 5 minutes, turning, until browned. You may need to do this in batches. Remove with a slotted spoon and set aside.
Spray the dish again with the cooking spray, add the onion, rosemary and bacon and fry for 5 minutes until starting to soften. Return the chicken to the dish with the carrots, parsnips, rice and stock. Cover and pop in oven until the chicken is cooked through and the rice and vegetables are tender. Divide between four warmed plates, and serve. Freezes well too.