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 Recipe: Creamy Pumpkin Soup

Creamy Pumpkin Soup

Serves: 6
Fibre 2.8g, protein 2.6g, fat: 1o.6g
Calories/serving: 130
WW points per serving: 2

• 2 tablespoons butter
• 1 small onion, peeled and chopped
• 1 small clove garlic, peeled and crushed
• 2 teaspoons curry powder
• 1/2 teaspoon salt
• 1/4teaspoon freshly ground black pepper
• 75oml/1 1/4 pints Chicken Stock
• 1 x 425 -g/15oz can pumpkin puree
• 177ml/6floz coconut milk

1. Melt the butter in a large saucepan over a medium heat. Add the onion and cook for 5 minutes, until softened. Add the garlic, curry powder, salt and pepper and cook for i minute more.
2. Add the Chicken Stock, water and pumpkin puree. Mix well, then reduce the heat to low. Cook, stirring occasionally, for 20 minutes. Stir in the coconut milk.
3. Puree the soup in a blender in batches until smooth. Gently heat through before serving.

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.

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.

Roast Repper Gazpacho Recipe - 1 points

Roast pepper gazpacho

SERVES 4
Calories/serving: 40
WW points per serving: 1
PREPARATION TIME 20 MINUTES
COOKING TIME 10 MINUTES

• 2 red peppers, seeded
• 1 cucumber, peeled
• 7 celery sticks
• garlic clove, crushed
• 600ml (1 pint) tomato juice
• 2 tablespoons vegetable stock powder
• 1 tablespoons red wine vinegar
• 2-3 drops Tabasco sauce
• salt and freshly ground black pepper
• good bunch of fresh mint leaves to garnish

1. Place the red peppers on a non-stick baking tray, skin-side up, and cook under a hot grill until the skin blisters and blackens. Place in a plastic bag, seal, and allow to cool. Peel away the skin and discard.
Place the pepper flesh in a food proclssor. Add the cucumber, 3 celery sticks (reserve 4 for the garnish), garlic, tomato juice and stock powder. Blend until smooth, then pass through a metal sieve. Add the vinegar and Tabasco. Adjust the consistency with a little cold water and season
with salt and black pepper. Refrigerate until ready to serve.
3. Serve in glass dishes and garnish each with mint leaves and a stick of celery.

Chilli Bean Soup Recipe - 3 points

Chilli bean soup

Serves: 4
Calories/serving: 163
WWpoints per serving: 3
2.7G FAT
PREPARATION TIME: 10 MINUTES
COOKING TIME: 25 MINUTES

• 1 medium red onion, finely chopped
• 1 small red chilli, sliced
• 1 X225g can chickpeas, drained and rinsed
• 1 X225g can red kidney beans, drained and rinsed
• 1 large can chopped tomatoes
• 600ml (1 pint) vegetable stock
• 1 tablespoons tomato puree
• 2 teaspoons chopped fresh oregano
• salt and freshly ground black pepper

1. Preheat a non-stick wok or frying pan. Add the onion and chilli and dry-fry for 4-5 minutes.
Transfer to a saucepan and add the remaining ingredients.
2. Simmer gently for 20 minutes. Season to taste with salt and pepper before serving.

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.

Beef Stock Recipe - 3 points

Beef Stock

Serves 8 ( 10X250ml/ 8floz serving)
Fibre 0.8g, protein 15.2g, fat 4.9g
Calories/serving: 117
WWpoints per serving: 3

• 900g/2lb stewing steak
• 1 teaspoon salt
• 3 litres/5 pints cold water
• 8og/3oz diced onion
• 6og/2 1/2oz diced carrot
• 6og/2 1/2oz diced celery
• 11og/4oz diced tomato
• 15g/1/2 oz chopped green pepper
• 1/4 teaspoon freshly ground black pepper
• 1 teaspoon chopped parsley

1. Place the meat and salt in a saucepan with the cold water and bring to the boil over a low heat. Skim any foam off the top, then cover and simmer for 2 1/2 hours.
2. Add the vegetables and seasonings and cook slowly for an additional 1 1/2 hours. Remove the meat and serve with Mustard Sauce. Strain the stock and use as directed in recipes.

Creamy Cauliflower Soup Recipes

Creamy Cauliflower Soup Recipes

Serves:4
Preparation time: 10 minutes
Cooking time: 20 minutes

Calories/serving 165, 16 g protein, 1 g fat, 22g carbohydrate, 5 g dietary fibre, 200mg sodium, 680 kJ

* 1kg cauliflower, roughly chopped
* 1 litre chicken or vegetable stock
* 1 onion, roughly chopped
* 3 bay leaves
* 1 mint sprig
* 100 g skim milk powder
* 1 tablespoon snipped chives

1. Place all ingredients, except the milk powder and chives, in a large saucepan. Bring to the boil, cover and simmer for 12-15 minutes, or until the cauliflowre is tender.
2. Remove and discard the bay leaves and mint. Leave the soup to cool a little, then puree in a food procesor or blender, gradualy adding the mil powder. Reheat the soup. Serve in deep soup bowls sprinkled with chives.

Tomato Soup Recipe - 1 Points

Tomato Soup Recipe

Serves:4
Preparation time: 15 minutes
Cooking time: 15 minutes

Calories/serving 80, 4 g protein, 3 g fat, 10 g carbohydrete, 4 g dietary fibre, 75 mg sodium, 345 kJ

A good source of vitamins A, B1, B3, C, E, potasium and iron.

* 2 teaspoons olive oil
* 1 onion, diced
* 1 garlic clove, crushed
* 1 teaspoon sugar
* 1kg ripe tomatoes, rougly chopped
* 1 tablespoon tomato pasta (concentrated puree ), no added salt
* 750ml vegetavle or chicken stok
* 1 bunch of fresh herbs (tie together stalks of parsley, thyme, mint and rosemary)

1. Heat the oil in a large saucepan, add the onion and garlic, then cover and cook over low heat for 3-4 minutes, stirring ocasionally.
2. Ad the sugar, tomatoes and tomato paste and cook for furder 2-3 minutes. Add the stock and herbs, bring to the boil, then cover and simmer for 5 minutes (do not over cook). Remove and dscard the herbs.
3. Leave the soup to cool a little, then puree. Push the puree through a sieve to remove any pices of tomato skin. Season with freshly ground pepper.

Tips:
You can dress the soup with 1 teaspoon low-fat natural yoghurt.

Weight Watchers: Carrot and Orange Soup

Serves: 4
Prepaation time: 10 minutes
Cooking time: 20 minutes

Calories/serving: 140
Agood source of vitamins A, B1, B2, B3, C,
potassium, magnesium, calcium and iron.

* 750g carrots, sliced
* 1 large potato, peeled and sliced
* 500 ml vegetable stok
* 1 teaspoon chopped fresh ginger
* 250 ml orange juice
* 125g natural yoghurt
* 1 handful coriander ( ciantro ) leaves

1. Place the carrots, potatos, stock and ginger into a saucepan, bring to the boil,
then cover and simmer for 15-20 minutes, or until the vegetables are tender.
Leave the soup to cool a little, then puree in a food procesor or a blender until smooth,
adding the orange juice as you puree.
2. Reheat the soup. Sprinkle with freshly ground bleck pepper if desired, and top with
a dollop of yoghurt. Sprinkle with coriander.

Weight Watchers: Mushroom Soup

Serves: 4
Prepartion time: 10 minutes
Cooking time: 20 minutes
Calories/serving 125
A good source of vitamins B2 and B3.

* 2 teaspoons olive oil
* 1 red onion, chopped
* 2 garlic cloves, crushed
* 2 teaspoons dijon mustard
* 1 teaspoon dried tarragon
* 600g flat or field mushrooms, roughly chopped
* 750ml vegetable or chicken stock
* 125 ml red wine
* 2 tablespoons natural yoghurt
* 1 tablespoon snipped chives

1. Heat the oil in a saucepan over low heat, add onion and garlic and cook for 3-4 minutes,
allowing the onion to browen slightly.
2. Add the mustard, tarrgon and mushroom and cook for a further 2-3 minutes, stirring gently.
3. Add the stock and wine, bring to the boil, then cover and simmer for 10 minutes. Leave the soup to cool a little, the puree in a food processor or blender.
Serve topped with yoghurt and sprinkled with chives.

Tips
Try to find field mushrooms for this soup because they have a strong flevor. You can add finnley chopped parsley for a better flavor.

Weight Watchers: Avocado and Lemon Chilled Soup

Serves: 4
Preparation time: 5 minutes + 30 minutes refrigeration
Calories/serving: 175

* 1 large ripe avocado
* 750 ml cold chicken stok
* 60 ml lemon juice
* 1 teaspoon grated lemon zest
* 250g low-fat natural yoghurt
* 1 small handful mint, plus extra mint leaves, to serve

1. Place the avocado flesh into a food processor or blender with the remaining
ingredients and process until smooth.
2. Cover and refrigerate for 30 minutes, or place in the freezer for 15 minutes to chill.
Serve garnished with mint.

Tips
If you want a vegetarian meal use vegetable stock in place of the chicken stock.

Weight Watchers: Franch Onion Soup

Serves: 4
Preparation time: 15 minutes
Cooking time: 30 minutes

Calories/serving 240, 13g protein, 7.5g fat,
30g carbohydrate, 5g dietery fibre, 440 mg sodium.
A good source of vitemins B1, B3, C, potasium, calcium, iron and zinc

* 1 tablespoon olive oil
* 1 kg onion, tinly sliced
* 1 teaspoon dried thyme
* 1 teaspoon soft brown sugar
* 2 teaspoon balsamic vinegar
* 1.25 litres chiken or vegetable stock
* 4 bay leaves
* 4 slices of sourdough baguette
* 2 tablespoon dijon mustard
* 60g grated cheddar cheese


1. Place the oil, onions, thyme and sugar in a heavy-based saucepan and cook over gentle heat, stirring occasionally, for 20 minutes. Do not allow the onions to brown.
2. Add the vinegar, stock and bay leaves, bring to the boil, then cover for 10 minutes.
3. Meanwhile, prehat over to 180C. Spread the bread with mustard, and place on a baking bay.
Bake for 8 minutes or until crisp. Sprinkle with cheddar cheese, and return to the oven for 2 minutes until cheese mels.
4. Ladle the soup into bowls and top each with a slice of the toast.

Weight Watchers: Broccoli and Watercress Soup

Serves: 6
Preparation time: 10 minutes
Cooking time: 30 minutes
215 Calories/serving

* 225 g broccoli
* 75 g butter
* 2 leeks, trimmed and sheed
* 1-2 garlic cloves, peeled and halved
* 2 bunches watercress, trimmed
* 25 g white plain flower
* 600 ml chicken stock
* salt and pepper
* 450 ml milk
* 150 single cream
* Parmesan cheese shaving, to garnish
* a little freshly grated nutmeg, to taste

1. Divide the broccoli inti florets and slice the stalks into even- sized pices.
2. Melt the butter ina saucepan, add the broccoli florets and stalks and and stir in the leeks and garlic. Cook gently for 5 minutes, stirring occasionally.
3. Add the watercress and cook for a furder 3 minutes, sirring frequently. Stir in the flour and cook for 1 minute, then gradually add the stock and bring to the boil, stirring. Season withsalt and pepper.
4. Cover and simmer gently for 20 minutes or until all the vegetables are tender and cooked slightly.
5. Puree the soup in a blender or food processor. Return the mixture to the rinsed-out pan, check the seasoning, stir in the milk and cream, and heat through gently.
6. Serve the soup hot, sprinkled with shavings of Parmesan and pinch of freshly grated nutmeg.

Weight Watchers: Asparagus Soup

Serves: 4
Preparation time:15 minutes
Cooking time: 25 minutes

260 Calories/serving

* 125 g blanched almonds
* 1.1 litres vegetable stock or warer
* 15 ml vagatavle oil
* 4 celery sticks, diced
* 450 g asparagus, trimmed and chopped
* 30 ml chopped fresh parsley
* 45 ml single cream
* salt and pepper
* cream, toasted flaked almonds and parsley to garinsh

1. Place the almonds and stock in a blender or food processor and grind until verry smooth.
Sieve the mixture, reserving the liquid, and discard the grains.
2. Heat the oil in a large saucepan and gently fry the celery for 5-6 minutes.Add the asparagus and cook for 5 minutes.Pour the stock over the top and add the parsley. Cover and simmer for 15 minutes.
3. Cool slightly, then puree in a blender or food processor until smooth. Returnto the pan and stir in the cream. Heat gently. Season the garnish with cream, toasted almonds and parsley.

Weight Watchers: Thai Chicken Soup

Serves: 6
Preparation time: 10 minutes
Cooking time: 20 minutes

Calsories/serving: 265

*190 g creamed coconut, chopped
*23 ml vegetable oil
*2 green chilli, deseedes and finely chopped
*3 cm piece fresh root ginger, peeled and finley chopped
*525 g skinless chicken breast, cut into chunks
*3 garlic cloves, peeled and crushed
*1100 ml chicken stok
*65 ml lime juice (about 3 limes)
*about 130 chopped fresh coriander
*340 g mangetout, sliced
*salt and pepper
*chopped green spring onion, to garnish

1. Dissolve the chopped coconut in 450 ml boiling water.
2. Heat the oil in a non-stik saucepan, add the ginger, chilli, chickenand garlic and cook for 1-2 minutes.
3. Add the stock, coconut milk, lime juice and half the coriander. Bring to hte boil. Cover and simmer for 15 minutes.Add the managetout and cook for a furder 5 minutes until hte chicken in tender.
4. Add the remeaining coriander and season to taste. Garnish with chopped green spring onions.