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.

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: 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: Stir-fried mushrooms and peppers

Stir-fried mushrooms and peppers

SERVES: 4
CALORIES/SERVING: 46
WW POINTS PER SERVING: 0
PREPARATION TIME: 20 MINUTES
COOKING TIME: 10 MINUTES

For added flavour add 7-2 crushed garlic cloves to the pan during cooking.

• 2 red and 2 yellow peppers, seeded and diced
• 225g (8oz) button mushrooms, rinsed
• zest and juice of 1 lemon
• 1 tbsp light soy sauce
• 1 tbsp chopped fresh chives

1 Place the diced peppers in a bowl. Add the mushrooms, pour the lemon zest and juice and the soy sauce over and toss well to coat the vegetables.
2 Preheat a non-stick wok or pan. Add the vegetables and cook quickly over a high heat, tos cook evenly.
3 Pile into a serving dish and sprinkle with chopped chives.

Weight Watchers Recipes: Ratatouille

Ratatouille

Serves: 8
Calories/serving: 111
WW points per serving: 2
Fibre: 3.1g Protein: 2.3g Fat:7.8g

• 6oml / 2floz olive oil
• 3 courgettes, unpeeled, quartered and cut into 2.5-cm/1-in lengths
• 1/2 aubergine, unpeeled, cut into 4cm/1 1/2in cubes
• salt and freshly ground black pepper to taste
• 1 onion, peeled and chopped
• 5 cloves garlic, peeled and finely chopped
• 2 green peppers, deseeded and chopped
• 25oml /8floz prepared tomato sauce or passata
• 1/2 teaspoon dried thyme, or 1 1/2 teaspoons fresh, finely chopped
• 1 tablespoon basil, chopped
• 4 tablespoons finely chopped parsley
• lemon wedges

1. Preheat the oven to 18o°C/350°F/gas 4.
2. Heat half the olive oil in a large frying pan and add the courgettes, aubergine, salt and pepper. 3.Cook, stirring occasionally, for about 10 minutes.
4. Heat the remaining olive oil in another frying pan. Add the onions, garlic and peppers, and cook until lightly browned. Add the tomato sauce or passata and simmer, stirring occasionally, for about 10 minutes.
5. Add the courgette and aubergine to the tomato mixture, then mix in the thyme, basil and parsley. Pour into a casserole dish, cover, and bake for about 20 minutes or until the vegetables are tender.
6. This can be served warm, or cold with lemon wedges.

Weight Watchers Recipes: Green Beans Almandine

Green Beans Almandine

Serves : 4
Calories/serving: 230
WW points per serving: 4
Fiber 3.8g, fat 18g, protein 3.4g

• 450g/1 lb fresh or frozen stringless green been
• 60g/2 1/2 oz butter
• 225g/8oz shiitake mushroom, sliced
• 1/2teaspoon salt
• 30g/1oz sliced almonds
  

1. Top and tail the beans, if needed. Simmer in a small amound of water water for 6 to 7 minutes.
2. Melt the butter in a frying pan and saute the mushrooms until brown. Add the salt and almonds.
3. Add the beans to the frying pan and toss well. Simmer 4 minutes and add more salt if needed. Serve hot.

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: Penne with roasted vegetables

Penne with roasted vegetables

SERVES: 4
CALORIES/SERVING: 345
WW points per serving: 6
PREPARATION TIME :15 MINUTES
COOKING TIME: 40 MINUTES

• 1 medium aubergine, cut into chunks
• 3 medium courgettes, thickly sliced
• 3 red or yellow peppers, seeded and cut into chunks
• 1 tsp Italian dried herbs
• 250g (10oz) cherry tomatoes
• 1 X 400g can chopped tomatoes
• 1 or 2 garlic cloves, crushed
• zest of 1/2 lemon
• 1 vegetable stock cube
• 300g (11 oz) [uncooked weight] penne
• 1 vegetable stock cube
• 2 tbsps finely shredded basil
• olive oil spray
• salt and freshly ground black pepper

1. Preheat the oven to 200C, 400F, Cas Mark 6.
2. Put the aubergine, courgettes and peppers into a large roasting tin, spray with a little olive oil spray to coat the vegetables, then season with salt and black pepper and scatter the dried herbs on top. With your hands, toss the vegetables together. Place in the oven to roast for 20 minutes.
3. Meanwhile put the cherry tomatoes and the chopped tomatoes into a small pan with the garlic and lemon zest and allow to simmer, uncovered, for 20 minutes until thick and pulpy.
4. Season the tomatoes with salt and black pepper, then add to the roasting tin and mix into the other vegetables. Return to the oven for 10 minutes.
5. Cook the penne in boiling water with the vegetable stock cube until al dente, then drain. Gently fold in the roasted vegetables and tomatoes. Sprinkle with basil and serve.

Weight Watchers Recipe: Mixed pepper bruschetta

Mixed pepper bruschetta

SERVES: 4
CALORIES/SERVING: 166
WW points per serving: 3
PREPARATION TIME: 10 MINUTES
COOKING TIME: 10 MINUTES
Make up these garlic toasts just before required and reheat in a low oven, as they will go soggy if left for more than 30 minutes.

• 1/3 French stick
• 2 garlic cloves
• 6 spring onions, finely chopped
• 1 small red and 1 small yellow pepper, seeded and finely diced
• 225g tomato passata
• 3-4 fresh basil leaves, finely shredded
• 4 cherry tomatoes, sliced
• salt and freshly ground black pepper
• salad leaves to garnish

1. Slice the bread diagonally into eight thick pieces and toast lightly under a hot grill on both sides. Slice 1 garlic clove in half. Rub both sides of the bread with the cut side and place
on a baking tray.
2. Preheat a non-stick frying pan. Add the onions and dry-fry for 2-3 minutes until soft. Crush the remaining garlic clove and add to the pan along with jhe peppers. Cook until soft. Add the passata and simmer over a low heat until most of the moisture has evaporated to leave a paste-like consistency. Allow to cool, then stir in the basil and season to taste.
3. Spread the mixture on to the toasted bread and top with the sliced cherry tomatoes. Place under the hot grill to brown.
4. Garnish with the salad leaves and serve warm.

Weight Watchers: Lemon and mustard seed humous

Lemon and mustard seed humous

SERVES: 4
Calories/serving: 148
ww pointe per serving: 2
PREPARATION TIME : 10 MINUTES
COOKING TIME: 15 MINUTES

• 1x 425g can chickpeas with no added salt or sugar
• 300ml (1/2 pint) soya milk
• 2 garlic cloves, crushed
• 2 tsps mustard seed
• juice of 1 lemon
• salt
• cayenne pepper to taste

1. Drain and rinse the chickpeas and place in a food processor.
2. Pour in the milk, garlic and mustard seed and process until sijiooth. Season with salt and pepper, add the lemon juice, then blend again to combine. Adjust the consistency with a little extra milk if required and adjust the seasoning to taste.

Weight Watchers Recipe: Tofu noodle stir-fry

Tofu noodle stir-fry

SERVES: 4
Calories/serving: 317
WW points per serving: 6
PREPARATION TIME: 20 MINUTES
COOKING TIME: 10 MINUTES

• 225g (8oz) tofu
• 2 long shallots, peeled and sliced
• 2 orange peppers, seeded and sliced
• 1 X 2.5cm (1 in) piece fresh ginger, finely chopped
• 225g (8oz) pack baby corn, carrots and mangetout
• 225g (8oz) beansprouts
• 225g (8oz) straight-to-wok noodles
• 1 tbsp light soy sauce
• olive oil spray
• salt and freshly ground black peppet
• chopped fresh chives to garnish

1. Drain the tofu well and pat dry with kitchen paper. Cut into pieces and season with salt and black pepper. Heat a non-stick wok or pan until hot. Lightly spray with olive oil spray and add the tofu. Cook quickly over a high heat, tossing the tofu pieces so that they brown evenly.
2. Remove from the pan and place on a plate. Return the pan to the heat, add the shallots and peppers, and cook over a high heat. Add the ginger and corn and carrots, tossing them well./Tdd the mangetout and beansprouts and mix well for 2 minutes. Fold in the noodles and soy sauce until completely heated through. Return the tofu to the pan and stir well.
3. Pile into a serving dish and sprinkle with chopped chives.

Roast Sweet Potatoes with Chilli Glaze Recipes - 2points

Roast sweet potatoes with chilli glaze

SERVES 4
Calories/serving: 124
WWpoints per serving: 2
PREPARATION TIME: 10 MINUTES
COOKING TIME :35 MINUTES

• 450g (1 Ib) sweet potatoes
• 1 vegetable stock cube
• 1 medium red onion, finely diced
• 2 tablespoons light soy sauce
• 1 teaspoons sea salt
• 1 red chilli, seeded and finely chopped
• 1 garlic clove, crushed
• 2 tablespoons apple sauce
• 1 tablespoons chopped fresh parsley

1. Preheat the oven to 200C, 400F, Gas Mark 6.
2. Wash the potatoes and cut into 2.5cm (1 in) pieces. Cook in a pan of boiling water with the vegetable stock cube for 5 minutes, then drain well.
2. Place the potatoes in the bottom of a non-stick baking tin. Add the red onion. Drizzle the soy sauce over and sprinkle with a little sea salt. Bake in the oven for 20-25 minutes.
Remove from the oven. Combine the chilli, garlic and apple sauce and dot over the potatoes. Shake the tin well to coat the potatoes then return to the oven for 5 minutes. Just before serving sprinkle with parsley.

Roasted Mediterranean Tartlets Recipe - 2 points

Roasted Mediterranean Tartlets

SERVES: 6
PREPARATION TIME: 15 MINUTES
COOKING TIME: 30 MINUTES
Calories/serving: 100
WWpoints per serving: 2

• 1 aubergine
• 1 red and 1 yellow pepper, seeded
• 1 small red onion, peeled
• 2 courgettes, wiped
• 2 garlic cloves, finely chopped
• 2 sprigs of rosemary
• 1 tbsp balsamic vinegar
• 175g (6oz) cherry tomatoes, halved
• 3 sheets filo pastry
• sunflower oil spray
• salt and freshly ground black pepper

1. Preheat the oven to 400F, 200C, Gas Mark 6. Trim the aubergine and cut into dice. Cut the peppers into dice and the red onion into thin wedges. Trim and slice the courgettes. Place in a bowl and add the garlic, rosemary and balsamic vinegar. Season with salt and black pepper and toss well.
2. Transfer the vegetables to a non-stick baking tray and spray evenly with a little sunflower oil spray. Place in the oven and roast for 20 minutes. Add the cherry tomatoes and cook for a
further 5 minutes. Take a sheet of filo and spray with a little sunflower oil spray.
3. Cut into six squares measuring approx. 10cm (4in) across. For each tartlet, use three squares of pastry. Ease the base squares into either Yorkshire pudding tins or tartlet tins. Place the remaining squares on top at different angles (the edges may need to be pushed in slightly to make an even- shaped case).
4. Line each tartlet with a little scrunched-up foil and bake for 8 minutes. Remove the foil and cook for a further 2-3 minutes until the pastry is golden and crispy. Fill the tartlets with the roasted vegetables. Serve warm or cold.

Moroccan Chickpeas with Spinach

Moroccan chickpeas with spinach

SERVES: 4
PREPARATION TIME: 10 MINUTES
COOKING TIME: 35 MINUTES
Calories/seving: 218
WWpoints per servng: 4

• 2 medium onions, chopped
• 1 tablespoon cumin seeds
• 2 garlic cloves, crushed
• 1/2 tablespoon ground ginger
• 1/2 tablespoon ground cinnamon
• 1 tavlespoon ground coriander
• 30ml (1 1/2fl oz) vegetable stock
• 2 x400g cans chickpeas, drained
• 4 ripe tomatoes, skinned and chopped
• 250g (10oz) spinach, washed
• olive oil spray
• salt and freshly ground black pepper
  

1. Preheat a large frying pan or wok and spray with a little olive oil spray. Add the onions and cook for 5 minutes until browned. Stir in the cumin seeds and the garlic and cook for
a further minute.
2. Add the remaining spices and mix well. Pour in the vegetable stock, bring to simmer then stir in the chickpeas and chopped tomatoes. Simmer, uncovered, for 20 minutes. Meanwhile roughly shred the spinach, put into a large saucepan and cook for 2-3 minutes until wilted. Drain well through a sieve. Add to the chickpeas and cook for 2-3 minutes. Season with salt and black pepper, and serve.

Mexican Mean Bites with Red Pepper Sauce Recipe - 2 points

Mexican bean bites with red pepper sauce

SERVES 4
PREPARATION TIME: 20 MINUTES
COOKING TIME: 10 MINUTES
Calories/serving: 109
WWpoints per serving: 2
Fat: 3.4g

• 1 red pepper
• 1 X400g can red kidney beans, rinsed and drained
• 1/2 small red onion, chopped
• 1 garlic clove, crushed
• 2 tablespoons chopped fresh coriander
• 1/2-1 tbsp jalapeno chillies in brine, drained and chopped
• 1/2 x 200g can chopped tomatoes
• 1/4 tablespoons smoked paprika
• salt and freshly ground black pepper
• sunflower oil spray

1. Place the red pepper under a hot grill and cook, turning it, until blackened and blistered all over.
2. Meanwhile, put the beans in a food processor and blend for about 20 seconds or untilThopped and chunky but not pureed. Tip into a bowl and fold in the onion, garlic, coriander and jalapenos and season with salt and black pepper. Mix well and then form into 24 balls. They can be
refrigerated at this point.
3.Place the grilled pepper in a plastic bag to steam for 10 minutes. Remove the skin and seeds from the pepper, roughly chop the pepper and put into a food processor with the tomatoes and paprika and blend until smooth. Pour into a small pan, season with salt and black pepper, and heat gently.
4. Spray a large non-stick frying pan with a little sunflower oil spray, add the bean bites and warm for 3-4 minutes, rolling them gently over in the pan to heat through. Repeat if necessary with the remaining balls and serve with the sauce.

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.