Weight Watchers Recipes: Lemon-basted Roast Chicken

Lemon-basted Roast Chicken

Serves: 4
Calories/serving: 331
WW points per serving: 8
Fat: 17g
Protein: 0.2g

• 4 chicken portions (legs or breasts with wings)
• 1/2 teaspoon dried oregano, or 1 1/2 teaspoons fresh, finely chopped
• 1/4teaspoon garlic powder
• 6og/2 1/2oz butter
• salt and freshly ground black pepper to taste
• 9oml/3floz fresh lemon juice

1. Preheat the oven to 2oo°C/40O°F/gas 6.
2. Sprinkle the chicken with the oregano and garlic powder. Melt the butter in a roasting tin or casserole dish, add the chicken and turn to coat. Sprinkle with salt and pepper.
3. Roast the chicken skin-side up, uncovered, for 30 minutes or until golden brown. Turn the pieces over and continue roasting until brown, about 30 more minutes. Squeeze the lemon juice over the chicken.
4. Cover and leave the chicken to rest in the turned-off oven for 15 minutes. Remove to a platter and serve.

Weight Watchers Recipes: Chicken Cacciatore

Chicken Cacciatore

Serves: 6
Calories/serving: 402
WW points per serving: 9

• 1 2.2kg/5 lb chicken, jointed into 8 pieces
• 125ml/4floz olive oil
• 6og/2 1/2oz butter
• 6og/2 1/2oz chopped onion
• 225g/8oz shiitake mushrooms, sliced
• 3 cloves garlic, peeled
• 185ml/6floz dry white wine
• 2 bay leaves
• 1 teaspoon chopped basil
• 1/2 teaspoon freshly ground black pepper
• 8oml/2 1/2floz prepared tomato sauce or passata
• salt to taste

1. In a large frying pan, saute the chicken in the olive oil until light golden brown - this should take about 20 minutes.
2. Melt the butter in a separate frying pan, then add the onion and mushrooms and saute until golden. Add the garlic and cook for 4 more minutes.
3. Spoon the mushrooms, onions and garlic over the chicken and pour on the wine. Add the bay leaves, basil and pepper. Simmer for about 15 minutes, partially covered, then stir in the tomato sauce or passata and add salt to taste. Cook, uncovered, over a low heat for about 15 more minutes then serve.

Weight Watchers Recipes: Lamb chasseur

Lamb chasseur

SERVES: 4
CALORIES/ SERVING: 328KCAL
WW POINTS PER SERVING: 6
PREPARATION TIME: 15 MINUTES
COOKING TIME: 40 MINUTES

Allow the meat to stand for 10 minutes after cooking. This aLlows the joint to relax and makes it easier to carve.

• 450g (1 lb) leg of lamb, fat removed
• 2 medium red onions, sliced
• 2 garlic cloves, crushed
• 150ml (1/4pint) vegetable stock
• 1 tbsp plain flour
• 150ml (1/4 pint) red wine
• 1 X 400g can chopped tomatoes
• 1 tbsp chopped fresh tarragon
• 115g (4oz) button mushrooms
• salt and freshly ground black pepper

1 Preheat the oven to 180C, 350F, Gas Mark 4.
2 Preheat a non-stick frying pan until very hot. Add the lamb and quickly brown on all sides, then transfer the meat to an earthenware dish.
3 Add the onions and garlic to the frying pan and cook until lightly coloured. Add 2-3 tbsps of stock and sprinkle the flour over. Cook briefly then gradually mix in the remaining stock, wine and chopped tomatoes. Bring to the boil and stir in the tarragon and mushrooms. Season with salt and black pepper. Pour the sauce over the lamb and cover with a lid.
4 Place in the oven and bake for 40 minutes until tender.
5 Before serving, scoop any fat from the top of the dish with a small ladle, then remove the meat from the sauce and place on a serving plate. Adjust the consistency of the sauce by
reducing in a saucepan over a high heat. Serve the lamb with the sauce.

Chicken Stuffed with Goat's Cheese

Chicken Stuffed with Goat's Cheese

Serves: 4
Calories/servinig: 243
WW points per serving: 4
Fibre: o.3g Protein: 33g Fat: 9.5g

• 6og/2 1/2oz goat's cheese. crumbled
• 2og/3/4oz finely chopped basil
• 1 tablespoon chopped sun-dried tomatoes in olive oil
• 1 small onion, peeled and finely chopped
• 1/2 teaspoon dried oregano or 1 1/2 teaspoons fresh, finely chopped
• 1/2 teaspoon salt
• 4 skinless chicken breast fillets
• 6oml/2floz dry white wine

1. Preheat the oven to 18o°C/35o°F/gas 4. Oil a glass baking dish.
2. In a small bowl combine all the ingredients except the chicken and wine and blend well. Pound the chicken breasts until thin, then spread the mixture evenly on to the breasts and roll them up. Fasten with cocktail sticks.
3. Arrange the chicken in the baking dish so the rolled breasts do not touch each other. Pour the wine over the chicken rolls and bake for 45 minutes.

Spanish Chicken

Spanish Chicken

Serves: 4
Calories/serving: 541
WW points per serving: 10
Fibre: o.5g Protein: 51 Fat: 59g

• 1 x 2.2 kg. 5lb chicken, jointed into 8 pieces
• 6oml/2ftoz sunflower oil
• 2 cloves garlic, peeled
• 3 tablespoons fresh lemon juice
• 1 teaspoon grated orange zest
• 2 bay leaves
• 125ml/4floz vinegar
• 25oml/8floz white wine
• 250ml/8floz Chicken Stock
• 1/2 teaspoon freshly ground black pepper
• salt to taste

1. Rinse the chicken and dry with kitchen paper.
2. Heat the oil in a frying pan and lightly brown the chicken over a medium heat. Transfer the chicken to a saucepan.
3. Combine the remaining ingredients and pour over the chicken. Simmer, covered, for 1 hour. Add more Chicken Stock, if necessary, to keep the chicken covered.
Serve warm or chilled.

Weight Watchers Recipes: Stuffed Leg of Lamb

Stuffed Leg of Lamb

Serves: 8
Calories/serving: 436
WW points per serving: 8
Fibre: o.5g Protein: 37g Fat: 21g

• 3og/1oz butter
• 45og/1lb minced veal or beef
• 3og/1oz onion, peeled and chopped
• 1 clove garlic, peeled and finely chopped
• 125ml/4floz white wine
• 25oml/8floz prepared tomato sauce or passata
• 1 tablespoon chopped dill
• 1 tablespoon chopped parsley
• 50g/2oz grated Parmesan cheese
• salt and freshly ground black
• pepper to taste
• 1 leg of lamb, boned and flattened

1. Preheat the oven to 15o°C/3oo°F/gas 2.
2. Melt half the butter in a heavy frying pan. Add the minced meat, onion and garlic and brown lightly. Pour the wine into the pan slowly and cook for 2 minutes. Add the tomato sauce or passata, dill and parsley and cook over a medium heat for 10 minutes, or until the liquid has been absorbed. Remove from the heat, then sprinkle with Parmesan cheese, salt and pepper.
3. Wipe the lamb with damp kitchen paper and sprinkle with salt and pepper. Spread the minced meat mixture on to the lamb and roll up carefully with the minced meat inside. Use skewers to fasten the lamb securely or tie with string.
4. Melt the remaining butter in a medium-size roasting tin. Add the lamb and brown over a medium heat.
5. Bake for 2 hours or until the meat is tender. (If the tin gets dry, add 2 or 3 tablespoons water.)

Spicy Spare Ribs

Spicy Spare Ribs

Serves: 4
Calories/servinig: 644
WW points per serving: 12
Fibre: 1g Protein: 51g Fat:54g

• 1.8 kg/4lb pork spare ribs, or beef ribs
• 1 tablespoon paprika
• 2 teaspoons chilti powder
• 3/4 teaspoon salt
• 1/2 teaspoon dry mustard
• 1/4 teaspoon garlic powder
• 1/8 teaspoon freshly ground black pepper

1. Preheat the oven to 230°C/450°F/gas 8.
2. Place a single layer of ribs, meaty side down, in a shallow roasting tin. Roast for 30 minutes, then drain off the fat.
3. Combine the rest of the ingredients and sprinkle evenly over the ribs.
4. Turn the oven down to 18o°C/350°F/gas 4. Roast the ribs, meaty side up, for a further 30 minutes to 1 hour for pork spare ribs. Beef ribs will take about 1 to 1 1/2 hours.

Weight Watchers Recipes: Japanese Egg Custard

Japanese Egg Custard

Serves: 6
Calories/serving: 126
WW points per serving: 2
Fibre: 1g Protein: 13g Fat 5g

• 140g/ 5oz cooked chicken, finely chopped, or raw prawns, peeled and finely chopped
• 3 water chestnuts, finely chopped
• 6 mushrooms, finely chopped
• 2 spring onions, chopped
• 1 tablespoon sherry
• 4 eggs, beaten
• 1 teaspoon salt
• 75oml/1 1/4 pints Beef Stock
• 12 spinach or lettuce leaves

1. Preheat the oven to 15o°C/3oo°F/gas 2.

2. Combine the chicken or prawns, water chestnuts, mushrooms, spring onions and sherry in a bowl. Mix well, then divide the mixture evenly between six ramekins.
Beat the eggs, salt and Beef Stock together. Pour into the ramekins and cover with the spinach or lettuce leaves.
3. Place in a large roasting tin and pour in enough boiling water to come halfway up the sides of the ramekins. Cover the tin with foil and bake for 30 minutes or until the mixture is set. Serve in the ramekins.

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: Ginger and Apricot Pork Tenderloin

Ginger and Apricot Pork Tenderloin

Serves: 4
Calories/serving: 218
WW points per serving: 4
Fibre: 0.5g Protein: 36.5g Fat:6g

• 2 whole pork tenderloins, about
• 675g/1 1/2lb in total 50oml/16floz Chicken Stock
• 3 tablespoons grated ginger root
• 2 tablespoons no-sugar-added apricot jam or no-sugar-added marmalade
• 2 tablespoons soy sauce
• 2 cloves garlic, peeled and finely chopped

1. Combine all the ingredients in a large bowl and marinate in the refrigerator for at least 2, and up to 6, hours.
2. Preheat the oven to 200°C/40o°F/gas 6.
3. Place the pork in a roasting tin, discarding the marinade, and roast for 20 minutes or until a meat thermometer registers 8oDC/16o°F. When cooked, leave the pork to stand for 10 minutes before slicing, for easier carving.

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: Seafood Ceviche

Seafood Ceviche

Serves: 4
Calories/serving: 380
WW points per serving: 7

• 450g/1lb whitefish (or trout) cut into bite-size pieces
• 45og/1lb medium prawns, shelled and deveined
• 45og/1lb queen scallops
• 185ml/6floz fresh time juice
• 185ml /6flo2 fresh lemon juice
• 1 teaspoon finely chopped garlic
• 6 slices root ginger, peeled
• 1 medium red onion, peeled and thinly sliced
• 2 tablespoons chopped coriander

1. Rinse and dry the fish and shellfish on kitchen paper.
2. Mix all the remaining ingredients together and place in a glass baking dish just large enough to hold the fish, prawns and scallops.
3. Add the fish, prawns and scallops to the baking dish and toss well. Refrigerate for 4 to 6 hours until the fish and shellfish are opaque and appear to have been cooked. This can be drained and kept in the refrigerator for one day. Serve cold.

Weight Watchers Recipes: Quick sausage

Quick sausage

SERVES: 4
CALORIES/ SERVING: 234
WW POINTS PER SERVING: 4
PREPARATION TIME: 15 MINUTES
COOKING TIME: 25 MINUTES

For extra flavour, you can add / tsp red chilli paste along with the canned tomatoes.

• 1 X 400g pack low-fat sausages
• 1 onion, chopped
• 1 garlic clove, crushed
• 1/2 red and 1/2 green pepper, seeded and chopped
• 1/2 medium courgette, chopped
• 1 X 415g can baked beans
• 1 X 400g can chopped tomatoes
• 1 tsp red chilli paste (optional)
• 2 tsps Worcester sauce
• 1 tsp tomato puree
• 1 tsp mixed herbs
• freshly ground black pepper

1 Grill the sausages until brown and cooked through.
2 Meanwhile, preheat a non-stick frying pan. Add the onion and garlic and dry-fry for 1 minute. Add the peppers and courgette, cover and continue cooking for a further 2 minutes.
3 When the vegetables are soft, add the baked beans, chopped tomatoes, chilli paste (if using), Worcester sauce, tomato puree and herbs and mix well. Simmer over a low heat for 10 minutes.
4 When cooked, cut the sausages into chunks and add to the vegetable mixture. Simmer for a furder 5 minutes, and add ground black pepper to taste.

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: Duck in Red Wine

Duck in Red Wine

Serves: 4
Calories/serving: 440
WW points per serving: 8
Fibre: 1.3g Protein: 31g Fat: 22g

• 3og/1oz butter, or rendered duck or chicken fat
• 1 2.2-2.6kg/5lb-5lb 12oz duck, skin removed, jointed into 8 pieces
• a cloves garlic, peeled and finely chopped
• 5ooml/16floz dry red wine
• 5og /2 1/2oz mushrooms, thinly sliced
• 2 sprigs parsley, chopped
• 2 small bay leaves
• 1 teaspoon fresh thyme or 1/4 teaspoon dried
• 1 teaspoon salt
• 8 small white pickling onions, peeled
• 2 carrots, peeled and quartered

1. Preheat the oven to 18o°C/35o°F/gas 4.
2. Melt the butter or fat in a large frying pan. Add the pieces of duck and brown over a medium heat, then remove the duck with a slotted spoon to a casserole dish.
3. Add the garlic to the fat and cook for 1 minute.
4. Add the red wine, mushrooms, parsley, bay leaves, thyme and salt. Bring to the boil, stirring constantly, and cook until the sauce thickens.
5. Place the pickling onions and carrots into the casserole dish with the duck and pour over the sauce. Cover and bake for 1 hour.

Weight Watchers Recipes: Seafood pizza

Seafood pizza

SERVES: 4
CALORIES/SERVING: 340
WW POINTS PER SERVING: 6
PREPARATION TIME :10 MINUTES
COOKING TIME: 15 MINUTES

for the dough

• 225g (8oz) strong white bread flour
• 1 tsp salt
• 15g (1/2oz) fresh yeast or 2 tsps dried
• 150ml (1/4 pint) warm skimmed milk

for the topping

• 300ml (1/2 pint) tomato passata
• 1 red pepper, seeded and finely chopped
• 1-2 fresh red chillies, sliced
• 1 tbsp chopped fresh oregano
• 450g (1Lb) mixed cooked seafood (prawns, mussels, squid)
• 2 tbsps low-fat salad dressing
• 50g (2oz) low-fat Cheddar cheese, grated a few basil leaves, shredded

1 Preheat the oven to 200C, 400F, Gas Mark 6.
2 Place the flour and salt into a large mixing bowl and make a slight well in the centre.
3 Dissolve the yeast in the milk, add to the flour and mix together with the blade of a round-ended knife, adding more liquid if required.
4 Turn out on to a floured surface and knead well to form a soft dough. Cover with a damp cloth for 10 minutes.
5 Knead the dough again. Divide into four equal parts. Roll out into four small circles and place on a non-stick baking tray.
6 For the topping, spoon the passata over the pizza bases, leaving a border around the edge of each one. Scatter with the red pepper, chillies and oregano and arrange the cooked seafood on top.
7 Mix together the salad dressing and the cheese and blob on top.
8 Bake the pizzas near the top of the oven for 10-15 minutes.
9 Just before serving scatter with the shredded basil. Serve hot.

Weight Watchers Recipes: Grilled lobster

Grilled lobster

SERVES: 1
CALORIES/SERVING: 228
WW POINTS PER SERVING: 4
FAT: 3.4G
PREPARATION TIME: 10 MINUTES
COOKING TIME: 15 MINUTES

You can use cooked lobsters to save preparation time.

• 1 cooked lobster (approx. 500g)
• 14 tsp mustard powder
• Vt tsp cayenne pepper
• 1 tbsp chopped fresh chives
• 150ml (1/2 pint) low-fat natural yogurt
• 25g (1oz) low-fat mature Cheddar cheese, grated
• salt and freshly ground black pepper

1 Using a sharp knife, split the lobster in half lengthways by placing the point of the knife into the centre and pressing down through the shell. Remove the dark vein-like canal which runs along the length of the tail. Take out the meat from the main shell and place on a chopping board. Remove the stomach, which is under the head, and throw away. Throw away also the spongy material between the shell and the meat.
2 Chop the lobster meat and place in a small mixing bowl. You can add the liver, a soft creamy mass, to the meat.
3 Add the mustard, cayenne pepper, chives and yogurt. Season with salt and black pepper and mix the ingredients together. Carefully spoon the meat mixture back into the lobster shell
and sprinkle with the cheese.
4 Place under a hot grill until golden brown and piping hot.
5 Just before serving, crack the claws, using lobster crackers or a rolling pin to make it easier to remove the claw meat. Serve hot.

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: 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: Turnips

Turnips

Serves: 4
Calories/serving: 114
WW points per serving: 2
Fibre: 2.2g, protein: 2.6g, fat: 8.5g

• 4 medium-size turnips, trimmed
• salt to taste
• 3og/1oz unsalted butter
• 3 rashers streaky bacon

1. Boil the turnips in salted water until fork-soft. Drain well and, using a potato masher, mash the turnips with the butter until smooth.
2. Fry the bacon in a non-stick frying pan. Remove the bacon but leave the fat in the pan. Spoon the turnips into the pan and saute until they are crispy. Remove to a bowl, crumble the bacon on top and serve.