Weight Watchers Recipes: Pork Loin with Mustard

Pork Loin with Mustard

Serves 6
Calories/serving: 255
WW points per serving: 5
Fibre: og Protein: 24g Fat: 15g

• 6 x 1-cm/1/2-in slices of boneless pork loin
• salt and freshly ground black pepper to taste
• 1 tablespoon olive oil
• 30g/1oz shallots, peeled and chopped
• 6oml/2floz dry white wine
• 185ml/6floz Chicken Stock
• 2 teaspoons granular sugar substitute
• 1 tablespoon Dijon mustard

1. Season the pork well with salt and pepper.
2. Heat the oil in a large frying pan over a medium heat but do not allow it to smoke. Fry the pork until cooked and brown, then transfer to a plate and cover to keep warm. Lower the heat, add the shallots to the pan and cook for about 3 minutes.
3. Pour in the wine and simmer until the liquid has reduced by half. Add the Chicken Stock and sugar substitute and whisk the mixture as it boils until the liquid is reduced by half. Add the pork and simmer for about 2 minutes until it is warm and has absorbed some of the sauce. Remove the pork to a serving plate then whisk the mustard into the sauce, adjust the seasoning, and spoon the remaining sauce over the pork.

Weight Watchers Recipes: Pastrami hotpot

Pastrami hotpot

SERVES: 4
CALORIES/ SERVING: 259
WW POINTS PER SERVING: 5
PREPARATION TIME :10 MINUTES
COOKING TIME: 50 MINUTES

• 8 slices pastrami
• 8 long shallots, peeled
• 300ml (1/2pint) red wine
• 300ml (1/2pint) water
• pinch of fresh thyme
• 2 tbsps gravy granules
• 4 large potatoes, peeled and sliced very thin
• olive oil spray

1 Preheat the oven tol 80C, 350F, Gas Mark 4.
2 Wrap a slice of pastrami around each shallot and place in the bottom of an ovenproof dish.
3 Pour the wine and water into a saucepan. Add the thyme and bring to the boil. Stir in the gravy granules and allow to thicken. Pour the gravy over the meat, cover with the sliced potatoes and lightly spray with olive oil spray.
4 Place in the oven for 40 minutes until the potatoes are cooked through.

Weight Watchers Recipes: Salmon pasta salad

Salmon pasta salad

SERVES: 6
CALORIES/SERVING: 280
WW POINTS PER SERVING: 5
FAT: 8.9G
PREPARATION TIME: 10 MINUTES
COOKING TIME: 25 MINUTES

• 2 X175g (2 X 6oz) fresh salmon fillets, skinned and boned
• 1 tsp vegetable bouillon stock powder
• 225g (8oz) [uncooked weight] pasta shapes
• 1 vegetable stock cube
• 300ml (1/2 pint) virtually fat free fromage frais
• juice of 1/2lemon
• 1 small red onion, finely chopped
• 1 tbsp chopped fresh chives
• pinch of sweet paprika
• fresh dill to garnish

1 Cook the salmon by poaching in a little water containing the stock powder for 8-10 minutes over a low heat. Lift the salmon from the pan and allow to cool.
2 Cook the pasta in a large saucepan of boiling water with the stock cube. Drain the pasta thoroughly and transfer to a mixing bowl. Add the fromage frais, lemon juice, onion, chives and paprika.
3 Carefully flake the salmon into the bowl, removing any bones and skin. Combine all the ingredients with a large metal spoon, taking care not to over-mix and break up the fish too
much.
4 Spoon into a serving dish and chill until required. Garnish with fresh dill.

Weight Watchers Recipes: Prawn and mushroom pasta

Prawn and mushroom pasta

SERVES 4
CALORIES/SERVING: 281
WW points per serving: 5
PREPARATION TIME: 20 MINUTES
COOKING TIME: 30 MINUTES

• 225g (8oz) [uncooked weight] pasta
  
• 1 vegetable stock cube
• 1 red onion, finely chopped
• 2 garlic cloves, crushed
• 1 red pepper, seeded and finely diced
• 115g (4oz) mushrooms, sliced
• 1 X 400g can chopped tomatoes
• 1 red chilli, finely sliced
• 2x160g packs cooked jumbo prawns
• salt and freshly ground black pepper
• 1 tbsp finely chopped fresh chives to garnish

1 Cook the pasta in boiling salted water with vegetable stock cube.
2 Meanwhile, preheat a non-stick frying pan or wok. Add the onion and dry-fry for 2-3 minutes until soft. Add the garlic, red pepper and mushrooms and cook for a further 2-3
minutes.
3 Add the tomatoes and chilli. Bring the sauce to a gentle simmer and add the prawns to heat through. Season to taste with salt and black pepper.
4 Drain the pasta and pour into a serving dish. Spoon the sauce over and sprinkle with the chives.

Weight Watchers Recipe: Porcini Mushrooms

Porcini Mushrooms

Serves : 4
Calories/serving: 268
WW points per serfving: 5
Fat 26.2g, protein 5.3g, fibre 0.7g

• 4oog/14oz porcini mushrooms
• 30g/ 1oz butter
• 3oml/1floz garlic oil
• 30ml/1floz white wine
• 4 tablespoons mascarpone cheese
• 2 tablespoons soy sauce
• 2 tablespoons roughly chopped
• parsley

1. Rinse the mushrooms and dry on kitchen paper. Slice each mushroom lengthways into 4 pieces.
2. Heat the butter and garlic oil in a large frying pan. Add the mushrooms and cook for 3 minutes over a medium heat until golden, turning once. Add the wine to the pan and turn the mushrooms again.
3. Add the mascarpone and soy sauce to the mushrooms and mix well. Cook for 1minute more and serve hot with the sauce. Sprinkle with parsley before serving.

Weight Watchers Recipes: Blueberry Creme Anglaise

Blueberry Creme Anglaise

Serves: 6
Calories/serving: 270
WW points per serving: 5
Fat 24g, protein 2.8g, fibre 1g

• 375ml/12floz double cream
• 3 egg yolks
• 50g/2oz granular sugar substitute
• 1/8 teaspoon ground cinnamon
• 1/8 teaspoon freshly ground nutmeg
• 35og/12oz fresh blueberries

1. Heat the cream in a saucepan to the point where bubbles star appearing around the edges.

2. Meanwhile, beat the egg yolks with the sugar substitute, cinnamon and nutmeg until thick and lemon-coloured.
3. Slowly beat half of the hot cream into the egg yolks. Then add the yolk mixture to the rest of the cream in the saucepan and cook over a medium heat, stirring constantly, until thickened to a thin batter consistency. Immediately pour the sauce into a bow! and cool completely, then refrigerate in an airtight container until cold.
4. To serve, share the blueberries equally between six cocktail glasses and pour the Creme Anglaise over the top.

Weight Watchers Recipe: Mediterranean fish stew

Mediterranean fish stew

SERVES: 4
CALORIES/ SERVING: 255
WW POINTS PER SERVING: 5
PREPARATION TIME: 15 MINUTES
COOKING TIME: 30 MINUTES

• 12 fresh mussels
• 1 onion, thinly sliced
• 1 garlic clove, crushed
• 450g (1 lb) tomatoes, skinned, seeded and chopped
• 150ml(1/4 pint) dry white wine
• 150ml (1/4 pint) fish stock
• 1 tbsp chopped fresh dill
• 2 tbsps chopped fresh rosemary
• 1 tbsp tomato puree
• 450 ( 1lb) monkfish fillet, skinned and cut into large chunks
• 8 jumbo prawns, peeled
• 225g (8oz) squid, cleaned and cut into rings
• salt and freshly ground black pepper

1. To clean the mussels, put in a large bowl and scrape well under cold running water (discard any that are open). Rinse until there is no trace of sand in the bowl. Preheat a large non-stick saucepan, add the onion and dry- fry for 3-4 minutes. Add the garlic and tomatoes and cook
for a further 3-4 minutes.
2. Add the white wine, fish stock, herbs, tomato puree and season with salt and black pepper. Bring to the boil, then lower the heat and simmer for a further 5 minutes. A Add the monkfish and simmer for 5 minutes. Add the prawns and squid and simmer for a further 5 minutes. Add the prepared mussels, cover the pan, and cook for 3-4 minutes until the shells open. Discard any mussels that do not open. Ladle the stew into a bowl and serve at once.

Weight Watchers Recipe: Spinach and leek pie

Spinach and leek pie

SERVES: 4
CALORIES/ SERVING: 257
WW points per serving: 5
PREPARATION TIME: 20-25 MINUTES
COOKING TIME: 45 MINUTES

• 1 medium onion, chopped
• 50g (2oz) leeks, trimmed and chopped
• 1 vegetable stock cube
• 250g(10oz) spinach
• 1 tsp dried oregano
• 1 egg, beaten
• 1 X 250g carton low-fat cottage cheese
• 200g filo pastry
• sunflower oil spray
• salt and freshly ground back pepper

1. Put the onion and leeks into a large pan. Stir the stock cube into 100ml (3 1/2fl oz) hot water, and add to the pan. Cook over a medium heat, uncovered, for about 10 minutes until
the vegetables are tender and the liquid has evaporated.
2. Meanwhile, trim the stalks from the spinach. Wash and shake off the excess water, then shred. Add to the pan and cook for 2 minutes until wilted. Tip into a colander and press out any
excess liquid.
3. Preheat the oven to 200C, 400F, Gas Mark 6.
4. Put the vegetables into a bowl. Add the oregano, beaten'egg and cottage cheese, season with salt and black pepper and mix well.
5. Spray a shallow rectangular tin (approx. 20 X 25cm/ 8 X10 in) with a little sunflower oil spray. Add a layer of filo pastry, allowing some pastry to hang over the edge. Spray with sunflower oil spray. Repeat three more layers of filo, spraying between each layer. Spoon the filling into the tin.
6. Top with three layers of filo pastry. Cut the pastry to fit within the tin but allow it to ruffle, and spray each layer. Fold in the overhanging pastry to make an edge and finally spray the folded edges.
7. Bake in the oven for about 30 minutes until golden. Cut into four portions and serve immediately.

Weight Watchers Recipe: Cream of Shiitake Mushroom Soup

Cream of Shiitake Mushroom Soup

Serves: 8
Fibre 0.93,p rotein 3,fat 28.4g
Calories/serving: 297
WW points per serving: 5

• 225g/ 8oz shiitake mushrooms, sliced thinly
• 1/2 medium onion, peeled and finely chopped
• 12og/4 1/2oz butter
• 75oml/1 1/4 pints Chicken Stock
• 75oml/1 1/4 pints Beef Stock
• 2 tablespoons toasted sesame seeds,crushed
• 1/2 teaspoon salt
• 250 ml/8floz double cream
• 1 tablespoon finely chopped chives, to garnish

1. Saute the mushrooms and onions in half the butter for 5 minutes over a medium heat. Mix the stocks together then add the mushrooms and onions to the stock.
2. Add the sesame seeds and remaining butter to the stock and heat, stirring continuously, until the butter meits. Add the salt then cook over a low heat for 10 minutes. Cool slightly then stir in the cream and mix until well blended. Do not allow the soup to boil.
3. Serve the soup warm or cold, garnished with chives, if desired.

Crepes with Strawberry Coulis Recipe - 5 points

Crepes with Strawberry Coulis

Serves 5
Fibre 1.6g, protein 46g, fat 24g
Calories/serving: 268
WW pointe per serving: 5

• 125ml/4floz double cream
• 3 tablespoons water
• 1 1/2 tablespoons granular sugar substitute
• 1 egg
• 1 egg white
• 2 tablespoons unsalted butter, melted
• 3 tablespoons soy flour
• 2 tablespoons wholewheat flour

Strawberry Coulis:

• 125g/4 1/2oz sliced strawberries
• 3 tablespoons water
• 1 tablespoon granular sugar substitute
• 125ml/4floz double cream, whipped to soft peaks

1. In a blender, mix the first six ingredients until smooth, then add the flours, blending until smooth. Transfer to a bowl and leave to stand for 10 minutes. To make the coulis, clean the blender and puree the strawberries, water and sugar substitute until smooth.
2. Spray a15-cm/6-inch non-stick frying pan with oil and heat over a medium-low heat. Spoon 2 tablespoons of batter into the frying pan and immediately tilt to coat the bottom. Cook until the bottom of the crepe is evenly browned and the top is dry and set, which should take 40 to 60 seconds. Loosen around the edge and then under the creonto the first), spraying the pan each time. Cover the crepes loosely with foil to keep warm.
3. To serve, fold two warm crepes in half with the browned side facing out and arrange slightly overlapping. Spoon 2 tablespoons of the sauce over the top and add a dollop of cream in the centre.

Spicy Chickpea Burgers Recipe - 5 points

Spicy chickpea burgers

SERVES:4
PREPARATION TIME: 20 MINUTES
COOKING TIME: 10 MINUTES
Calories/serving: 265
WWpoints per serving: 5
Fat: 73g
Make these burgers in advance and refrigerate for 2 hours to allow them to hold together during cooking.

• 2 X 400g cans chickpeas
• 8 spring onions, chopped
• 1 garlic clove, crushed
• 1 tablespoons finely chopped fresh ginger
• 2 tablespoons ground coriander
• 2 tablespoons garam masala
• 1 red chilli, finely chopped
• 1 egg, beaten
• 1 -2 tablespoons vegetable stock powder
• 5-8 large basil leaves
• freshly ground black pepper

1. Place all the ingredients in a food processor and blend, using a regular pulse motion, until coarsely chopped.
2. Scrape the mixture into a bowl and add plenty of freshly ground black pepper
3. Divide the mixture into four large balls. Using wet hands, mould into burger shapes by pressing the mixture well between both hands. Cover with food wrap and refrigerate until ready to use.
4. Cook the burgers under a hot grill for 5 minutes on each side until hot through to the centre.

Fresh Tuna and Avocado Salad Recipe - 5 points

Fresh Tuna and Avocado Salad

Serves: 6
Fibre 2.1g, protein 34.6g, fat 12.3g
Calories/serving: 269
WWpoints per serving: 5

• 675g/1 1/2 lb fresh tuna steaks butter, for basting
• 1 large avocado, stoned, peeled and cubed
• 2 celery sticks, chopped
• 6 radishes, sliced
• 1 tablespoon fresh lemon juice
• 1 tablespoon tarragon vinegar
• 1/2 small onion, peeled and chopped
• 1/4 teaspoon cayenne pepper
• salt to taste
• 1 recipe Lime Dilt Dressing

1. Heat the grill to its highest temperature. Grill the tuna steaks for 5 minutes on each side. If necessary, baste with butter during cooking to prevent the tuna drying out.
2. Toss all the ingredients, except for the tuna, in a medium bowl until well combined, then drizzle with the Lime Dill Dressing. Divide between 6 plates.
3. Slice the fish into strips and place across the top of each plate of salad.

Chicken Mascarpone Recipe - 5 points

Chicken Mascarpone

Serves: 4
Fibre 0.g, protein 28g, fat13.5g
Calories/serving: 268
WWpointa per serving: 5

• 4 skinless chicken breast fillets
• 1 tablespoon butter
• 1 tablespoon vegetable oil
• 1 clove garlic, peeled and finely chopped
• 1/2 teaspoon dried tarragon, or 1 1/2 teaspoons fresh, finely chopped
• 3 tablespoons dry white wine
• 3 tablespoons mascarpone cheese

1. Preheat the oven to 18o°C/350°F/gas 4.
2. Place the chicken breasts in a glass baking dish.
3. Heat the butter and oil together in a frying pan and saute the onions until golden. Add the garlic and tarragon and place on top of the chicken.
4. Swirl the wine in the frying pan and add the mascarpone cheese. Allow the cheese to melt (about 30 seconds), stir well to combine the flavours and spoon over the chicken. Cover and bake for 1 hour.

Salmon Souffle Recipe - 5 points

Salmon Souffle

Serves 6
Fibre 0.5g, protein 13.6g, fat 23g
Calories/serving: 273
WW points per serving: 5

• 3og/1oz butter
• 3 tablespoons soy flour
• 1 teaspoon salt
• 25oml/9floz double cream,
• heated
• 250g/ 9oz salmon fillet.
• poached and flaked, or canned, drained and boned
• salt and cayenne pepper to taste
• 3 eggs, separated
• 4 teaspoons fresh lemon juice

1. Preheat oven to 2oo°C/4oo°F/gas 6.
2. Prepare the souffle dish by greasing the bottom and sides with half the butter. Place in the refrigerator until ready to use.
3. Melt the remaining butter in a saucepan over a low heat and stir in the flour and salt. Whisk vigorously for i full minute to cook it and avoid a floury taste. Add the heated cream and continue cooking, whisking constantly until thickened. Remove from the heat and cool, then add the salmon, salt and cayenne.
4. Beat the egg yolks and blend them carefully into the salmon mixture. Whisk the egg whites until stiff and fold them into the salmon mixture along with the lemon juice. Pour the mixture into the prepared souffle dish.
5. Set the dish in a roasting tin filled with hot water and bake for about 35 minutes until firm. Serve immediately.

Crab and Mushroom Omelette Recipe - 5 points

Crab and Mushroom Omelette

Serves: 4
Fibre 0.6g, protein 15g, fat 18g
Calories/serving: 243
WW points per serving: 5

• 3og/1oz butter
• 6 shiitake mushrooms, thinly sliced
• 2 tablespoons chopped spring onion
• 11og/4oz white crabmeat
• 1 tablespoon sherry
• 6 eggs
• 45ml/1 1/2floz double cream

Melt the butter in a non-stick frying pan or omelette pan. Add the mushrooms and onion and saute until light brown. Stir in the crabmeat and simmer for 3 minutes. Add the sherry and simmer for i minute more. Remove half of the crab mixture from the pan.
Beat the eggs and cream together, then pour carefully over the crab mixture in the pan. Cook until set, fold in half, then place the reserved crab mixture over the top of the omelette.

Chicken Stock

Chicken Stock

Serves:8 ( 10X250ml/8floz servings)
Fibre 1.2g, protein 25g, fat 12.5g
Calories/serving: 237
WWpoints per serving 5

• 1 chicken, about 2kg/4 1/2lb, rinsed
• 3 litres/5 pints cold water
• 1 teaspoon salt
• 2 celery sticks, chopped
• 1 small onion, peeled and chopped
• 1 parsnip, peeled and diced
• 1 tablespoon chopped parsley
• 1 bay leaf
• 1/2 teaspoon dried thyme or 1 1/2 teaspoons fresh thyme
• 1 chicken stock cube (preferably Knorr)

1. Place the chicken in the cold water in a large saucepan and bring to the boil over a medium heat. Skim off any foam that forms on top of the water as the chicken cooks.
2. When the water is boiling add the remaining ingredients, cover and simmer until the chicken is tender, which should take about 1 1/2 hours.
3. Leave the liquid to cool, then remove the chicken and strain the stock. Chill the stock in a covered container in the refrigerator; once thoroughly chilled remove the layer of fat that will rise to the top.
4. Use as directed in recipes. The chicken and vegetables may be returned to the stock for a chicken soup meal or you can use the chicken to make Chicken Salat.

Turkey Spaghetti Recipe - 5points

Turkey spaghetti

Serves: 1
Calories/serving 228
WWpoints per serving 5
Preparation tim: 5 minutes
Cooking time: 30 minutes

• 3turkey rashers
• 50g (2oz) [uncooked weight] spaghetti
• 1 vegetable stock cube
• 1 small can chopped tomatoe
• 25g (1oz)button mushrooms
  
• 1 small can sweetcorn
• 1 tablespoon Branston pickle
• 2 teaspoons cornflour
• salt and freshly ground black pepper
  

1. Grill the turkey rashers on both sides.
2. Cook the spaghetti in boiling water for 10 minutes with the vegetable stock cube. While the spaghetti is cooking, place the tomatoes in a saucepan and add the mushrooms, sweetcorn and pickle. Cook on a moderate heat, then allow to simmer.
4. Snip the turkey rashers into bite-sized pieces and add to the tomato mixture.
5. Dissolve the cornflour in a little cold water and gradually add to the turkey and tomato mixture so that it thickens it as it simmers. Season to taste.
6. Drain the spaghetti, place on a serving plate and top with the turkey and tomato mixture.

Marinated GriddleTuna Reicpe - 5 points

Marinated griddled tuna

Serves 4
Preparation time: 45 minutes
Cooking time: 10 minutes
Calories/serving: 25
WWpoints per serving 5

• 4 thick tuna steaks
• olive oil spray (e.g. Fry Light)
• salt and freshly ground black pepper

for the marinade

• 4 tbsps light soy sauce
• zest and juice of 2 limes
• 1 small red chilli, seeded and finely chopped
• 1 X 2.5cm (1 in) piece fresh ginger, peeled and finely chopped

1. Place the tuna steaks in a shallow dish and season with black pepper.
2. Combine all the marinade ingredients in a small bowl and pour over the tuna. Leave to marinate for 30 minutes.
3. Preheat a non-stick griddle pan and lightly spray with a little olive oil spray.
4. When the pan is very hot carefully add the tuna steaks and cook quickly for 2-3 minutes on each side. Don't overcook them or the texture will become tough and dry. Serve hot. You can serve the tuna with cooked vegetables or salad.

Raspberry Sorbet Recipe - 5 points

Raspberry Sorbet

Serves 8
Fibre 1g, fat 13g, protein 1.7g
Calories/serving 227
WWpoints per serving 5

• 25oml/8floz double cream
• 2 egg yolks
• 1 teaspoon lemon essence
• 6 tablespoons granular sugar substitute
• 120g/41/2 oz raspberries
• 1 teaspoon raspberry flavouring
• 12sml/4floz framboise (red raspberry liqueur)

1. Heat the cream in a saucepan over a low heat, then whisk in the egg yolks one at a time. Add the lemon essence and half the sugar substitute. Whisk until the mixture begins to thicken, then remove from the heat.
2. Rinse and dry the raspberries, place in a bowl and sprinkle with the rest of the sugar substitute. Add the raspberry flavouring and framboise and mix well. Whisk the raspberry mixture into the cream mixture and cool to room temperature.
3. Place the mixture in an ice cream maker and churn according to the manufacturer's instructions.

Green Thai Chicken Curry Recipe - 5 points

Green Thai Chicken Curry

Serves 4
Preparation time: 25 minutes
Cooking time: 30 minutes
Calories/serving: 244
WWpoints per serving : 5
* 2 red onions
* 3 garlic cloves, chopped
* 4 chicken brest, skinned and boned
* 1 tablespon ground coriander
* 1/2 teaspoon ground turmeric
* 1/4 teaspoon fenugreek seeds or ground fenugreek
* 1 small fresh chilli, chopped
* seeds from 4 cardamom pods
* 4 kaffir lime leaves
* 300ml ( 1/2 pint) chicken stock
* 300ml (1/2 pint) reduced-fat coconut milk
* 2 tablespoons chopped fresh basil
* 115g ( 4oz) sheredded fresh spinach
* salt and freshly ground black pepper

1. Preahest a non-stick wok or frying pan. Dry-fry the onions and garlic until stoft and lightly coloured.
2. Cut the chicken into a dice, add to the pan and seal the outside tf the meat. Season with salt and black pepper . Add the spices and kaffir lime leaves and continue cooking for 2 minutes befor adding the stock, coconut milk and basil.
3. Reduce the heat and allow to simmer gently as the sauce thickens. Just before serving stir in the spinach.