Weight Watchers Recipes: Fried carrots and green chillies

Fried carrots and green chillies

SERVES: 4
CALORIES/SERVING: 59
WW POINTS PER SERVING: 1
PREPARATION TIME: 10 MINUTES
COOKING TIME: 10 MINUTES

• 450g (1lb) carrots, coarsely grated
• 1 red onion, sliced
• 2 small green chillies, sliced
• pinch of stock powder
• 1 tsp cumin seed
• 1 tsp ground coriander
• zest and juice of 1 lime

1 Using the coarse side of a cheese grater, grate the carrot into a large mixing bowl. Add the onion along with the remaining ingredients and mix well.
2 Preheat a wok or non-stick deep-sided frying pan. Add the carrot mixture and cook quickly over a high heat for 5-6 minutes, tossing well.
3 Serve hot as a vegetable accompaniment or cold as a spicy salad.

Weight Watchers Recipes: Garlic mushrooms

Garlic mushrooms

SERVES: 4
CALORIES/ SERVING: 74
WW POINTS PER SERVING: 1
PREPARATION TIME: 5 MINUTES
COOKING TIME: 15 MINUTES

• 225g (1oz) (8oz) baby button mushrooms, wiped
• 225g (l1oz) (8oz) open cap mushrooms, wiped and sliced
• 150g (5oz) shiitake mushrooms, wiped and halved
• 1 tsp medium sherry
• 1 tsp soy sauce
• Fry Light garlic spray
• for the topping
• 25g (loz) fresh white breadcrumbs
• 25g (1 oz) freshly grated Parmesan cheese

1 Preheat a large non-stick frying pan and spray with a little Fry Light garlic. Add the prepared mushrooms and stir-fry for 5 minutes.
2 Add the sherry and soy sauce to the pan, toss thoroughly and cook for a further 2-3 minutes.
3 Spoon the cooked mushrooms into four individual serving dishes.
4 For the topping, mix together the breadcrumbs and Parmesan and scatter over each dish. Spray the top of each one with a little Fry Light garlic and place under a medium hot grill for 3-4 minutes, until golden and crispy. Serve immediately.

Pecan Orange Macaroons

Pecan Orange Macaroons

30 macaroons

Calories per 2 macaroon: 62
WW points per 2 macaroon: 1

• 90g/3 1/2oz unsweetened flaked coconut
• 40g/1 1/2oz pecans, lightly toasted and finely chopped
• 2 tablespoons double cream
• 1/4 teaspoon pure orange extract
• 2 large egg whites, at room temperature
• 1/4 teaspoon cream of tartar
• 11og/4oz granular sugar substitute

1. Preheat the oven to 18o°C/35o°F/gas 4.
2. Mix the coconut, pecans, cream and orange extract together in a bowl.
3. Beat the egg whites until thick and foamy. Add the cream of tartar and the sugar substitute gradually, beating until stiff peaks form. Gradually fold in the coconut mixture.
Line two baking trays with parchment paper and drop slightly rounded teaspoonfuls (walnut size) onto the sheets. Bake for 10 to 12 minutes until the tops are lightly browned and the bottom is golden. Cool on a wire rack.

Weight Watchers Recipes: Orange and fennel Greek salad

Orange and fennel Greek salad

SERVES: 4
CALORIES/SERVING: 82
WW POINTS PER SERVING: 1
PARATION TIME: 10 MINUTES
COOKING TIME: 20 MINUTES

• 2 small heads fennel, finely sliced
• 2 large oranges, peeled and segmented
• 2 tbsps fruit vinegar
• 115g (4oz) Quark low-fat soft cheese
• 1 garlic clove, crushed
• 1 tbsp chopped fresh basil
• 1 romaine or crisp lettuce
• 1/2 cucumber, peeled and diced
• 1 small red onion, finely sliced
• 1 beef tomatoes, cut into chunks
• a few black grapes
• salt and freshly ground black pepper
• chopped fresh flat-leaf parsley to garnish

1. Place the fennel in a bowl with the oranges and the fruit vinegar.
2. Mix together the Quark, garlic and basil, and season with salt and pepper. Using a teaspoon, take small amounts of the cheese mixture and roll into balls.
3 Arrange the salad leaves on a serving plate. Add the cucumber, onion, tomato and grapes. Arrange the cheese balls on the leaves and spoon the marinated fennel and oranges on top.
4. Sprinkle with parsley and serve.

Weight Watchers Recipes: Tomato, spinach and balsamic onion salad

Tomato, spinach and balsamic onion salad

SERVES 4
CALORIES/SERVING: 59
WW POINTS PER SERVING: 1
PREPARATION TIME: 15 MINUTES
COOKING TIME: 10 MINUTES

• 1 red onion, finely sliced
• 1 tsp lemon thyme
• 2 tbsps good-quality balsamic vinegar
• 4 ripe vine tomatoes
• 225g (8oz) young baby spinach or ruby chard

for the dressing

• 150ml (1/4 pint) vegetable stock
• 2 good handfuls fresh basil
• 1 garlic clove, crushed
• 1 tbsp cooked chestnuts, peeled and finely chopped
• salt and freshly ground black pepper

1 Preheat a non-stick frying pan or wok. Add the onion and dry-fry for 2-3 minutes until soft. Add the thyme and balsamic vinegar and allow to cool.
2 Place all the dressing ingredients in a blender or food processor and blend until smooth.
3 Assemble the salad by mixing the tomatoes, spinach and balsamic onions together. Serve the dressing separately.

Weight Watchers Recipes: Cold Avocado Soup

Cold Avocado Soup

Serves: 6
Calories/serving: 97
WW points per serving: 1
Fibre: 1.7g Protein: 1.2g Fat: 9.2g

• 1 avocado (about 5oog/1lb 2oz), peeled, stoned and finely chopped
• 45ml/1 1/2 floz fresh lime juice
• 1/2 teaspoon salt
• pinch freshly ground black pepper
• pinch nutmeg
• 750ml/1 1/4 pints Chicken Stock
• 6oml/ 2floz double cream.
• whipped, to top nutmeg, to top

1. Place the avocado, lime juice, salt, pepper and nutmeg in a blender and add t25ml/4floz of the Chicken Stock. Blend for 30 seconds at high speed, then pour into a large bowl.

2. Whisk in the remaining stock and chill until icy cold.
3. Serve in soup bowls garnished with a spoonful of whipped cream and a sprinkle of nutmeg.

Weight Watchers Recipes: Griddled asparagus with fresh lemon

Griddled asparagus with fresh lemon

SERVES: 4
CALORIES/SERVING: 88
WW POINTS PER SERVING: 1
PREPARATION TIME: 15 MINUTES
COOKING TIME: 15 MINUTES

• 2 bunches (1 kg/2lb) fairly thick fresh asparagus
• 1 vegetable stock cube
• 1 lemon, cut into quarters
• 1 tsp cracked black pepper
• 2 tbsps Parmesan shavings

1 Trim or break the asparagus stems off. Using a vegetable peeler, shave away 5cm (2in) from the base of each stem. Blanch by placing in a pan of boiling water with the vegetable stock cube, and cook for 3-4 minutes.
2 Drain the asparagus (you can retain the cooking water to use in soup and sauces).
3 Preheat a griddle pan until hot. Add the asparagus and cook for 2-3 minutes on each side until slightly charred. Squeeze the lemon juice over and season with cracked black pepper.
Serve hot, sprinkled with a few Parmesan shavings

Weight Watchers Recipes: Swede Fries

Swede Fries

Serves: 6
Calories/serving: 91
WW points per serving: 1
Fibre: 2.6g • Protein: 1g Fat: 5.2g

• 1/2 large swede, peeled and quatered
• 30g/1oz unsalted butter
• 2 medium-size onions, peeled and thinly sliced
• 5 shiitake mushrooms, sliced thinly

1. Boil the swede in water until fork-soft. Drain and return to the pan. Heat the pan gently for 2 minutes to dry the swede, but do not let it stick. Slice the swede into coin-sized pieces, about 1 cm (1/3 inch) thick.
2. Melt the butter in a non-stick frying pan. Add the onions and saute until transparent, then add the mushrooms and continue sauteing until soft. Add the swede and saute until brown and crisp, then serve.

Weight Watchers Recipes: Wine-poached apricots

Wine-poached apricots

SERVES 4

CALORIES?SERVING: 75
WW POINTS PER SERVING: 1
PREPARATION TIMES: 5 MINUTES
COOKING TIME: 10-15 MINUTES

• 8 fresh apricots
• 300ml (1/2 pint) white wine
• 225g (8oz) low-fat natural yogurt
• mint leaves to decorate
• icing sugar for dusting

1 Using a small knife, cut the apricots in half, remove the centre stones and discard.
2 Place the apricots in a small saucepan and add the white wine. Place over a low heat and gently poach for 10-15 minutes until soft. Allow to cool.
3 Take four dessert glasses and spoon the yogurt in the bottom of each glassScat. Using a slotted spoon, remove the apricots from the pan and arrange on top of the yogurt. Decorate with mint leaves. Just before serving, dust with a little icing sugar

Weight Watchers Recipe: Coffee Yogurt Shake

Coffee Yogurt Shake

SERVES: 2
CALORIES/SERVING: 44
WW POINTS PER SERVING:1
Fat 2g, sodium 26mg

• 1 c -Mineral element
• 1/2 c Yoghourt, austere
• 1 ts iinstant coffee
• Simulated flavouring
• -equal 1 tsp edulcorate
• 1 ts sugar substitute
• 1/8 ts Ground cinnamon
• 6 -Ice cubes

1. Combine all ingredients eliminate ice cubes in blender container. Deliver, adding ice cubes 1 at a quantify, until silken. Operate immediately.

Weight Watchers Recipe: Mango and whisky mousse

Mango and whisky mousse

SERVES: 4
CALORIES/SERVING: 77
WW POINTS PER SERVING: 1
PREPARATION TIME: 10 MINUTES
COOKING TIME: 5 MINUTES

• 1 large fresh ripe mango
• 2 tbsps whisky
• lx6g sachet Vege gel
• 275g (10oz) virtually fat free fromage frais
• caster sugar to taste
• 2 egg whites
• fresh fruit or chopped fresh mint to decorate

1. Peel the mango and slice the flesh into a food processor. Blend until smooth, then transfer to a saucepan. Add the whisky and sprinkle the Vege gel on top. Heat slowly, stirring continuously, until the mixture starts to thicken.
2. Pour into a mixing bowl and whisk until smooth. Add the fromage frais and a little caster sugar and mix until combined. Whisk the egg whites until stiff and fold into the mixture.
3. Spoon into individual glasses and decorate with fresh fruit or chopped mint.

Weight Watchers Recipe: Devilled-salmon Eggs

Devilled-salmon Eggs

12 egg halves
Fibre 0g, protein 5g, fat 5.7g
Calories/serving: 74
WW points per serving: 1

• 6 eggs
• 3 tablespoons mayonnaise
• 12og/4 1/2oz boneless cooked flaked salmon, canned or smoked (plus extra for garnish if desired)
• 1/2 teaspoon fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon Worcestershire sauce
• 1/2 teaspoon salt
• dash freshly ground black
• pepper sprigs dill, to garnish (optional)

1. Place the eggs in a saucepan, cover with cold water and bring to the boil. Cover the pan, remove from the heat and leave to stand for 18 minutes, then run the eggs under cold water and remove the shells.
2. Slice the eggs in half lengthways and remove the yolks.
Mash the yolks and mayonnaise together until smooth, then add all the remaining ingredients, except for the dill, and mix well.
3. Spoon the mixture into the egg whites and garnish with additional pieces of salmon and sprigs of dill, if desired. Refrigerate for at least 30 minutes before serving.

Weight Watchers Recipe: Compote of summer fruits with vanilla yogurt

Compote of summer fruits with vanilla yogurt

SERVES: 4

CALORIES/ SERVING: 99
WW points per serving: 1
PREPARATION TIME: 15 MINUTES
COOKING TIME: 10 MINUTES

• 115g (4oz) fresh raspberries
• 115g (4oz) fresh strawberries, hulled
• 115g (4oz) fresh blueberries
• 115g (4oz) fresh blackberries
• 1 tbsp flavoured honey (heather or sunflower)
• 300ml (1/2pint) low-fat set yogurt
• 1 vanilla pod
• mint leaves to decorate

1. Place all the fruits in a large colander and rinse well with cold water.
2. Transfer the fruit to a large saucepan so the fruit can spread out. Add the honey and heat gently over a low heat, carefully stirring the fruits to coat with the honey. As soon as the fruits have warmed through, turn off the heat and allow to cool. Spoon into individual glasses.
2. Make the vanilla yogurt by splitting the vanilla pod lengthways. Scrape out the seeds and add to the yogurt. Mix lightly and place in a serving bowl.

Weight Watchers Recipe: Roasted red pepper couscous

Roasted red pepper couscous

SERVES: 2
CALORIES/SERVING: 96
WW points per serving: 1
PREPARATION TIME: 20 MINUTES
COOKING TIME: 5 MINUTES
This sweet-flavoured Weight Watchers Recipe can be made in advance and stored in the refrigerator. Reheat by steaming over a pan of boiling water or simply cover with foil in a moderate oven.

• 1 large red pepper
• 50g (2oz) [uncooked weight] couscous
• 1 tsp vegetable bouillon powder
• 1 tsp ground coriander
• 1 tbsp finely chopped fresh chives
• 1 tbsp chopped fresh coriander
• salt and freshly ground black pepper

1. Preheat the oven to 200C, 400F, Gas Mark 6.
2. Place the red pepper on a baking tray and roast uncovered for 15-20 minutes until soft. Remove from oven and place immediately into a plastic food bag and seal. Allow to cool completely then remove from the bag and peel away the skin. Slice the pepper in half and remove the seeds.
3. Chop the flesh into dice and set aside. Measure the couscous in a cup. Place the same amount of water in a saucepan and bring to the boil. Add the bouillon powder anrfcoriander and gradually pour in the couscous, stirring well. Cover with a lid, remove from the heat and allow to stand for 1 minute.
4. Remove the lid and, using two forks, fluff up the couscous grains. Add the herbs, if desire, mix well and season to taste. Add the chopped pepper and arrange on serving plates.

Weight Watchers Recipe: Fish Stock

Fish Stock

825ml/8floz serving
Fibre 0.5g, protein 19g, fat 1.3g
Calories/serving: 97
WW points per serviong: 1

• 900g/2lb fish and fish bones
• 2 litres/3 1/2 pints water
• 2 cloves
• 1 /2 teaspoon mace blades
• 3 celery sticks, with tops, diced
• 1 sprig parsley, chopped
• 1 bay leaf
• 5 peppercorns
• 1 tablespoon salt

1. Place all the ingredients in a deep saucepan. Cover tightly and bring to the boil, then turn down the heat and simmer gently for 45 minutes. Strain, cool and store in the refrigerator until needed. Use as directed in recipes.

Weight Watchers Recipe: Vegetable Stock

Vegetable Stock

825ml/8floz serving
Fibre 1g, protein o.5g, fat 3.8g
Calories/serving: 48
WW points per serving: 1

• 30g/1oz butter
• 1 targe onion, peeled and sliced
• 1 large carrot, peeled and sliced
• 3 celery sticks, sliced
• 2 liters/3 1/2 pints water
• 2 sprigs fresh parsley, or 1 teaspoon dried parsley
• 6 whole peppercorns
• 2 whole cloves
• bay leaf
• 2 tablespoons wine vinegar

1. Melt the butter in a deep saucepan over a medium heat. Add the vegetables and saute for 5 minutes. Add the water and seasonings, cover tightly, and simmer for 30 minutes.
2. Strain, cool and store in the refrigerator until needed. Use as directed in recipes.

Kiwi and Mango Salad with Lime Maple Syrup Recipe - 1points

Kiwi and mango salad with lime maple syrup

Serves : 4
Calories/serving: 86
WW points per serving: 1
PREPARATION TIME: 10 MINUTES

• 4 ripe kiwi fruits
• 1 ripe mango
• zest and juice of 2 limes
• 1 tablespoon maple syrup
• fresh mint to decorate

1. Using small serrated knife, trim both ends off the kiwi and peel away the skin. Slice the fruits and set aside.
2.Cut away the skin from the mango, using a sharp knife, then slice away the fruit from around the centre stone. Cut the sections of mango into long slices and arrange with the kiwi in alternate layers on a serving plate.
4 Mix the lime zest and juice with the maple syrup and drizzle over the fruits. Decorate with fresh mint and serve immediately.

Summer Berry Smoothie Recipe -1points

Summer berry smoothie

Serves: 4
Calories/serving: 66
WWpoint per serving: 1
PREPARATION TIME 10 MINUTES

• 150g (5oz) fresh blueberries
• 150g (5oz) fresh raspberries
• 150g (5oz) fresh strawberries, hulled
• 150ml (1/4 pint) ice-cold skimmed milk
• 150ml (1/4 pint) low-fat natural yogurt
• 1 -2 tablespoons runny honey to taste

1. Rinse the blueberries and raspberries and place in a food processor or liquidiser.
2. Slice the strawberries and place in the food processor with the other fruits.
3. Pour in the milk and yogurt and process for a few seconds until fully combined. Stir in the honey. Pour into glasses and serve.

Guacamole Recipe - 1 point

Guacamole

Serves: 8
Fibre 1.9g, proetin 0.8g, fat 4.2g
Calories/serving: 54
WWpoints per serving: 1

• 1 avocado, peeled and chopped
• 8og/30z onion, peeled and chopped
• 1 tomato, chopped
• 1/3 cucumber, peeled and chopped
• 1/2 teaspoon salt
• 1 jalapeno pepper, finely chopped
• 1/8 teaspoon hot chilli flakes
• 1 tablespoon sour cream
• 1 tablespoon chopped parsley or coriander

1. Place the avocado, onion, tomato and cucumber in a food processor and process for 10 seconds.
2. Season with the salt, jalapeno pepper and chilli flakes. Add the sour cream and parsley or coriander and process for 5 more seconds, then tip into a serving bowl and refrigerate until needed. Use as a dip with cucumber sticks.

Cantaloupe Granita Recipe - 1 point

Cantaloupe Granita

Serves: 6
Fibre og, protein 1g, fat og
Calories/serving: 70
WW points per serving: 1

• 1 medium cantaloupe melon, peeled, deseeded and chopped
• 25oml/8floz water
• 1 teaspoon grated lime zest
• 6oml 2floz fresh lime juice
• 5og/20z granular sugar substitute

1. Puree the melon in a food processor fitted with a steel blade.
2. In a small saucepan bring the water, lime zest, lime juice and sugar substitute to the boil. Stir in the cantaloupe.
3. Pour into a 33-cm/13-inch by 3.5-cm/9-inch cake tin. Place in the freezer and scrape often with a fork to break up the layers of ice as they form.