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: Tandoori Chicken

Tandoori Chicken

Serves 4
Calories/serving: 569
WW points per serving: 10

• 1 x 2.2kg/ 5lb chicken, jointed into 8 pieces
• 4 cloves garlic
• 5-cm/2-in piece ginger root, peeled
• 2 bay leaves
• 2 teaspoons chilli powder
• 1 teaspoon salt
• 2 teaspoons turmeric
• 1 teaspoon ground coriander
• 2 teaspoons ground cumin
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground cloves
• 125ml /4floz olive oil
• 350g/12oz whole milk yogurt
• 9oml/3floz fresh lemon juice
• fresh lemon wedges, to serve

1. Place the chicken in a covered glass baking dish large enough for the pieces to lie side by side.
2. Place the next 11 ingredients in a blender or food processor and blend to a paste.
Combine the paste with the yogurt and lemon juice.
3. Dip each piece of chicken into the mixture and coat it completely. Return the chicken to the baking dish and place in the refrigerator to marinate overnight.
4. Preheat the oven to 18o°C/350°F/gas 4.
5. Wipe most of the marinade off the chicken with kitchen paper, then bake the chicken, covered, for 30 minutes in a large dish. Uncover the chicken, coat with a little more marinade and cook for a further 15 to 20 minutes until golden. Serve with lemon wedges.

Weight Watchers Recipe: Prawn and Cheese Omelette

Prawn and Cheese Omelette

Serves: 2
Fibre o.3g, protein 14g, fat 54.8g
Calories/serving: 550
WW points per serving: 10

• 8 raw prawns, shelled
• 4 tablespoons garlic oil
• 4 eggs
• 6og/ 2 1/2oz herbed goat's cheese, crumbled
• 30g/1oz unsalted butter
• 4 sun-dried tomato halves softened in olive oil, finely chopped

1. Butterfly the prawns by cutting three-quarters of the way through each prawn along the back vein. Remove the vein. Open the prawn to resemble a butterfly.
2. Heat the garlic oil in a non-stick frying pan or omelette pan and sear the prawns in the hot oil, which should take about 2 minutes on each side. Remove the prawns from the pan and drain on kitchen paper.
3. Beat the eggs together with the goat's cheese.
Wipe the oil from the pan and add the butter to the pan, then add the beaten egg mixture and cook following the Basic Omelette instructions .
When the eggs are set, add the prawns and sun-dried tomatoes and fold over before serving.

Clam Chowder Recipe

Clam Chowder

Serves: 6
Fibre o.4g, protein 36.8g, fat 41.2g

Calories/serving: 561
WW points per serving: 11

• 36 clams
• 4 rashers bacon, diced
• 1 small onion, chopped
• 2 tablespoons chopped parsley
• 5ooml/16floz clam stock and
• fish stock
• 1 bay leaf
• 1 teaspoon salt freshly ground black pepper to taste
• 5ooml/16floz double cream

1. Wash the clams thoroughly. Place in a deep saucepan, cover with 10 to 15cm/4 to 6in of boiling water, cover with a lid and steam until the shells open (no longer than 5 minutes). Strain and reserve the clam stock and use with-the fish stock.
2. Chop the clams coarsely, then follow the directions for Fish Chowder, substituting the clams for the cod fillets.

Parmesan Prawns Recipe - 10points

Parmesan Prawns

Serves: 2
Fibre 1.3g, proetin 59g, fat 24g
Calories/serving: 510
WWpoints per serving: 10

• 3oml/1ftoz olive oil
• 8og /30z finely chopped onion
• 2 cloves garlic, peeled and finely chopped
• 900g/2lb raw prawns, shelled and deveined
• 225g/8oz prepared tomato sauce or passata
• 1/4 teaspoon dried oregano, or
• 3/4 teaspoon fresh, finely chopped
• 1 tablespoon finely chopped basil
• alt and freshly ground black
• pepper to taste
• 225g/8oz mozzarella cheese, shredded
• 2og/1 1/2oz Parmesan cheese, grated

1. Preheat the grill.
2. Heat i tablespoon of the oil in a frying pan. Saute the onion until golden, add the garlic, and saute for i minute. Add the prawns and saute for 3 minutes, then remove from the pan and place in a baking dish.
3. Heat the remainder of the oil in the frying pan and add the tomato sauce or passata, oregano and basil. Simmer for 15 minutes. Add salt and pepper. Pour the sauce over the prawns and add the shredded mozzarella cheese on top. Top with Parmesan and grill until bubbling.

Calf's Liver in Red Wine Recipe - 10 points

Calf's Liver in Red Wine

Serves 4
Fibre o.9g, protein 34, fat 41g
Calories/serving: 572
WWpoins per serving: 10

• 3 shallots or 1 small onion, peeled and finely chopped
• 125ml/4floz red wine
• 2 tablespoons fresh lemon juice
• 6oml/2floz olive oil
• 1/2 teaspoon dried oregano, or 1 1/2 teaspoons fresh, finely chopped
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground
• black pepper
• 45og/1lb calf's liver, sliced
• 6og/21/20z butter

1. Combine the shallots, wine, lemon juice, oil, oregano, salt and pepper in a large bowl to make a marinade. Marinate the liver for i hour, then turn the meat and marinate for another hour.
2. Remove the liver from the marinade. Discard the marinade.
3. Melt the butter in a frying pan and saute the liver for 5 minutes on each side.

Chicken and Spinach Lasagne Recipe - 10 points

Chicken and spinach lasagne

Serves 4
Calories/serving 508
WWpoints per serving 10
Preparation time 25 minutes
Cooking time 25 minutes

• 4 chicken breasts, skinned and boned
• 1 small onion, chopped
• 1 small red pepper, seeded and diced
• 1 X 500g jar tomato pasta sauce
• 1 tablespoon chilli paste or powder
• lOOg (3 1/2oz) fresh spinach
• 6 lasagne sheets
• 400g low-fat white sauce
• 50g (2oz) low-fat Cheddar cheese, grated

1. Preheat the oven to 180C, 350F, Gas Mark 4. Preheat a non­ stick frying pan or wok.
2. Cut the chicken into strips and dry-fry in the non-stick pan for 5-6 minutes, until cooked. Add the onion and cook for 2 minutes. Add'the red pepper and cook for a further 2 minutes. Add the pasta sauce and chilli. Simmer, uncovered, for 10 minutes, stirring occasionally. Remove from the heat.
3. Wash and roughly chop the spinach and add to the tomato and chicken mixture.
4. Place half the tomato and chicken mixture in a medium-sized lasagne dish and arrange three lasagne sheets on top. Add the remaining mixture and then the remaining lasagne sheets and top with the white sauce. Sprinkle the grated cheese on top.
5. Place in the oven and bake for 20-25 minutes.