Traditional Rice Pudding

Desserts

POINTS® Value: 2


Servings: 4

Preparation Time: 5 min

Cooking Time: 75 min

Level of Difficulty: Eas 
 

Ingredients


45 g pudding rice, short grain, rinsed (1 1/2 oz)

45 g muscavado sugar, (1 1/2 oz)

700 ml skimmed milk, (1 1/4 pints)

1 pinch salt

1/2 teaspoon vanilla essence

1/2 teaspoon nutmeg, freshly grated or ground



Instructions
1. Preheat oven to 170°C / 325°F / Gas Mark 3.



2. Tip the rice into a 1.25 litre (2 1/4 pint) deep ovenproof dish. Add the sugar, milk, salt, vanilla extract and nutmeg. Stir to dissolve the sugar.



3. Bake the pudding in the centre of the oven for 1 1/4 hours.



Cook’s tip: Light muscovado sugar gives a delicious caramelised flavour to the pudding, though you could use golden caster sugar instead.

Lamb Moussaka

Main

POINTS® Value: 6


Servings: 4

Preparation Time: 15 min

Cooking Time: 40 min

Level of Difficulty: Easy

 


Ingredients

1 medium onion, finely chopped
2 clove garlic, crushed
350 g lamb mince, lean
175 g mushrooms, sliced
400 g canned tomatoes, chopped
1 stock cube, lamb or vegetable, dissolved in 150ml boiling water
2 teaspoon dried mixed herbs
1 aubergine, sliced
400 g potato(es), par-boiled and sliced
1 medium egg
100 g low-fat soft cheese
150 g 0% fat Greek yogurt
1 pinch salt, & black pepper, freshly ground

Instructions
1. Preheat the oven to Gas Mark 5/190°C/375°F.


2. Dry fry the onion, garlic and minced lamb in a large saucepan for about 5-6 minutes, until browned.


3. Add the mushrooms, tomatoes, stock and herbs. Bring to the boil, then reduce the heat and simmer for 10 minutes without a lid.


4. Spoon half the mince mixture into a large ovenproof baking dish. Cover with the aubergine slices. Spread over the remaining mince then arrange the sliced potatoes on top in an overlapping layer.


5. Beat together the egg, soft cheese and yogurt. Season, then spread over the potatoes. Bake for about 45 minutes, until the topping is set and golden brown.


Notes
For a vegetarian version, use Quorn mince instead of lamb and use a vegetable stock cube.

Autumn vegetable soup

Soup
POINTS Value: 1
Servings: 6
Preparation Time: 15 min
Cooking Time: 30 min
Level: Easy




Ingredients

5 spray low-fat cooking spray
1 medium chopped onion
1 medium chopped carrot
350 g chopped swede
350 g celeriac chopped
2 portion stock cube, vegetable, dissolved in 850ml hot water
2 level tablespoon cornflour
425 ml skimmed milk
125 g sweetcorn, frozen or canned
1 pinch salt, and freshly ground black pepper
6 sprig parsley, to garnish



Instructions
1. Spray a large saucepan with low fat cooking spray. Add the onion, carrot, swede and celeriac and cook gently for about 3 minutes.


2. Pour in the vegetable stock. Heat until just boiling, then simmer for 15-20 minutes, until the vegetables are tender.


3. Blend the cornflour to a smooth paste with 3-4 tablespoons of the milk. Add the remaining milk to the saucepan with the sweetcorn, then stir in the blended cornflour. Heat, stirring constantly, until the soup thickens and begins to boil.


4. Season to taste with salt and black pepper, then ladle into warmed soup bowls. Serve, garnished with parsley sprigs.

lasagne

Main Meal
POINTS Value: 6
Servings: 4
Preparation Time: 20 min
Cooking Time: 60 min
Level: Easy




Ingredients

350 g extra-lean beef mince
1 medium onion(s), chopped
3 clove garlic, crushed
175 g mushrooms, wiped and sliced
400 g canned tomatoes
1 portion stock cube, beef, 1/4 pint
1 teaspoon dried mixed herbs, Italian
1 pinch salt
1 serving pepper, freshly ground, black
Asda instant white sauce mix
25 g half-fat cheddar cheese, mature, grated
125 g lasagne sheet, not pre-cooked

Instructions
Preheat oven to Gas Mark 5/190C/375F


1. Heat a large saucepan and dry-fry the minced beef until browned. Add onion and garlic. Saute for 2-3 minutes until softened.


2. Add mushrooms, tomatoes and stock. Bring to the boil, reduce heat and simmer for 15-20 minutes without a lid, until reduced slightly. Remove from heat.


3. Mix the white sauce to packet instructions. Season.


4. Spoon half the beef mixture into an oblong ovenproof dish. Lay half the lasagne sheets on top. Spread 2-3 tablespoons of sauce over the sheets, then top with remaining meat mixture. Lay remaining lasagne sheets on top, then spread sauce over the top. Sprinkle with cheese. Bake for 50-60 minutes until golden.

Pork & Ginger Noodles

Main
POINTS Value: 6
Servings: 4
Preparation Time: 10 min
Cooking Time: 5 min
Level: Easy




Ingredients

2 teaspoon vegetable oil
400g pork tenderloin, sliced into thin slithers
1 piece ginger, 5cm (2 inch) peeled and coarsely grated
4 leeks, trimmed and finely sliced
1 bunch spring onions,trimmed and cut into short lengths
4 tablespoon soy sauce
2 tablespoon worcestershire sauce
250g dried egg noodles, medium or fine
1 teaspoon sesame oil
1 1/2 teaspoon dried chilli flakes, add extra for more heat

Instructions
1. Heat oil in a large wok until it begins to smoke and then stir-fry the pork for 5 mins until browned all over.


2. Add the ginger, leeks, spring onions, soy and Worcestershire sauce and stir fry for a further 5-8 mins, until the veg are tender and browned on the edges, then add the coriander and toss together.


3. Meanwhile cook the noodles as instructed on the pack, then drain and toss with the sesame oil and chilli flakes.


4. Serve the stir fry on a bed of noodles.

Leek & Potato soup

Soup
POINTS Value: 0.5
Servings: 6
Preparation Time: 20 min
Cooking Time: 20 min
Level: Easy



Ingredients

5 spray low-fat cooking spray
2 portion leek(s), medium, washed well and coarsely chopped
3 clove garlic, crushed
1 tablespoon parsley, fresh, chopped
1 teaspoon tarragon, dried
175 g potato(es), peeled and cut into 1/2-inch cubes
900 ml fresh stock, vegetable, made with hot water
300 ml skimmed milk
1/8 teaspoon salt, or to taste
1/8 teaspoon pepper, black, or to taste
4 tablespoon very low-fat plain fromage frais

Instructions
1. Spray large saucepan with cooking spray and gently heat. Add leeks and sauté until soft, about 3 to 5 minutes.


2. Add garlic, parsley and dried tarragon to saucepan. Stir and cook until herbs are fragrant, about 1 minute.


3. Add potatoes and stock and bring mixture to a boil. Reduce heat to medium-low. Partially cover and cook until potatoes are tender, about 10 minutes.


4. Purée potato mixture in a blender or food processor until smooth. Return to saucepan, add skimmed milk and cook for 2-3 minutes to heat through. Season to taste with salt and black pepper. Serve, garnished with fromage frais, sprig of parsley and a little black pepper.

Beef Stroganoff

Main

POINTS Value: 4

Servings: 4

Preparation Time: 5 min

Cooking Time: 20 min

Level: Moderate

Ingredients

350 g lean beef fillet steak, cut into 2.5 cm strips
2 level tablespoon flour, (seasoned)
3 teaspoon sunflower oil
1 large onion, sliced thinly
125 g sliced button mushrooms
5 portion cherry tomatoes, (puréed)
1 tablespoon worcestershire sauce
1 teaspoon lemon juice
300 g low-fat plain bio yogurt
1/2 teaspoon pepper
2 tablespoon parsley, fresh, chopped, to garnish
1/2 teaspoon salt

Instructions
1. Place the beef and seasoned flour in a bowl and coat the meat.


2. Heat 2 teaspoons of oil in a large, non-stick frying-pan. Sauté the onion for 5 minutes and then add the mushrooms and cook for a further 5 minutes. Transfer to a plate, using a draining spoon.


3. Heat the frying-pan, add the remaining teaspoon of oil and, when the oil is just starting to smoke, add the meat. Stir-fry, to brown the strips evenly. Stir in the pureed tomato, Worcestershire sauce and lemon juice.


4. Return the onion and mushroom to the frying-pan and gently cook for 5 minutes. Stir in the yogurt and allow to heat through. Season to taste with salt and pepper, and sprinkle on parsley.

Fish Pie in Cream Sauce

Main Meal
POINTS Value: 6.5
Servings: 4
Preparation Time: 20 min
Cooking Time: 45 min
Level: Easy







Ingredients

225 g skinless, smoked haddock
225 g skinned, fresh salmon fillets
1 teaspoon pepper
175 ml skimmed milk
125 g cooked, peeled prawns
200 g low-fat soft cheese
120 g very low-fat plain fromage frais
1 teaspoon parsley, chopped

For the topping:

1 portion sliced leek
700 g potatoes, peeled and cut into large chunks
1/2 heaped teaspoon wholegrain mustard

Instructions
1. Preheat the oven to Gas Mark 4/180ºC/fan oven 160ºC. Place the haddock and salmon in a small roasting tin, add the bay leaf, pepper and pour the milk over. Cover tightly with a piece of baking parchment and cook for about 10 minutes or until the fish just starts to flake. Strain the milk into a jug, then break the fish into pieces and place in a 2 pint baking dish. Scatter the prawns on top.

2. Meanwhile, whisk together 100ml of the reserved milk with the soft cheese and fromage frais. Add the parsley and season to taste, then pour the sauce over the fish.

3. Cook the leek in a pan of boiling water for 5 minutes or until soft. Drain well. In another pan, cook the potatoes in boiling water for 15–20 minutes or until tender. Drain, then mash with the mustard and the remaining strained milk. Stir in the leeks and season to taste.

4. Top the pie with mash, spreading the mixture out with the back of a fork. Cook for 25 minutes, until the sauce is bubbling, then place under a preheated grill for 5 minutes to brown the mash.

Cream of Chicken Soup

Soup

POINTS Value: 2.5
Servings: 4
Preparation Time: 10 min
Cooking Time: 20 min
Level: Moderate


Ingredients
175g skinless chicken breast
2 celery sticks, finely chopped
1 onion, finely chopped
2 garlic cloves, crushed
300ml vegetable stock
1 tbsp plain flour
300ml semi-skimmed milk
1 tbsp chopped fresh parsley
2 tbsps low-fat yogurt
chopped chives to garnish

Instructions
1. Chop the chicken into small pieces.

2. heat a large, non-stick saucepan. add the chicken, celery, onion and garlic and dry-fry for 2-3 minutes.

3. pour in a little of stock, then sprinkle the flour over and mix well. Cook the flour for 1 minute before gradually mixing in the remaining stock and then the milk.

4. Simmer gently for 10-15 minutes to allow the soup to thicken. Stir in the parsley. Just before serving, remove from the heat and stir in the yogurt. Garnish with a few chopped chives.

Tips

You can add canned or frozen sweetcorn to this rich soup just remember to add the extra points

spicy potato wedges

Side dish or snack

POINTS Value: 2.5

Servings: 2

Preparation Time: 12 min

Cooking Time: 30 min

Level: Easy

Ingredients

1 vegetable stock
6-7 sprays low-fat cooking spray
1 teaspoon chilli flakes
1/2 teaspoon sea salt
2 medium red potatoes, cleaned with skins on
1/4 teaspoon pepper, black


Instructions
1. Preheat oven to Gas Mark 7/ 220°C/425°F.


2. Cut the potatoes into wedges and cook in boiling water with the vegetable stock for 5 mins.


2. Drain well & put back in pan, spray with fry light and sprinkle with chilli flakes & seasoning, put lid on and shake hard.


3. Spray non stick baking sheet with fry light & spread out the potatoes.


4. Bake, turning occasionally, until potatoes are tender & brown, about 25-30 minutes


Tips

Serve with a low fat dip & you have a delicious snack

Chocolate Brownie Crunch

Desert

POINTS Value: 2.5

Servings: 15

Preparation Time: 15 min

Cooking Time: 25 min

Level: Easy

Ingredients

200 g caster sugar

110 g low-fat soft cheese

2 large eggs, separated
1 teaspoon vanilla essence
110 g flour
1/2 teaspoon bicarbonate of soda
80 g cocoa powder, (4 tbsp)
2 tablespoon skimmed milk
15 g rice krispies
40 g icing sugar, (2 tbsp) sifted
15 g polyunsaturated margarine, melted

Instructions
1. Preheat the oven to Gas Mark 4/180ºC/fan oven 160ºC. Line a 20cm (8 inch) square baking with non-stick baking parchment.

2. Place the sugar and low fat soft cheese in a large bowl and whisk together until pale and soft. Add the egg yolks and whisk until well combined. Whisk in the vanilla extract.

3. In a clean, grease-free bowl whisk the egg whites until they hold stiff peaks.

4. Sift the flour, bicarbonate of soda and cocoa into the soft cheese mixture with the milk. Stir well until combined. Carefully add the egg whites folding in slowly to retain the air. Spoon into the tin.

5. Mix together the rice crispies, icing sugar and melted margarine and sprinkle over the surface. Bake for 25 mins until risen and spongy to feel. Cool in the tin, before turning out and cutting into pieces. Once cold store in airtight container. Best eaten the same day otherwise the topping goes soft.

Tandori Chicken with Fresh Mint Sauce

Starter

POINTS Value: 4.5

Servings: 4

Preparation Time: 10 min

Cooking Time: 10 min

Level: Easy

Ingredients

600 g chicken breast, uncooked, skinless, (4 breasts)
2 tablespoon Curry tandoori Paste
125 g low-fat plain yogurt,
2 tablespoon fresh mint, finely chopped
1 tablespoon fresh lime juice
1 clove garlic, crushed
1 medium portion cucumber, thinly sliced

Instructions
1. Brush chicken all over with tandoori paste. Place in a glass bowl and cover with plastic wrap. Place in the fridge for 10 minutes to marinate.


2. Preheat grill on high. Add chicken and cook for 3-4 minutes each side or until brown all over and cooked through. Transfer to a plate and cover to keep warm.


3. Combine the yogurt, mint, lime juice and garlic in a bowl. Season to taste with salt and pepper.


4. Arrange the cucumber and some mixed green salad leaves on plates. Use a sharp knife to cut each chicken breast into thick slices and arrange on each plate. Drizzle with mint yogurt sauce and serve immediately

Tip
This chicken is more flavoursome when marinated in the tandoori paste up to 24hrs before cooking. Any leftover cooked chicken can be stored in an airtight container in the fridge for 1-2 days and used in sandwiches, wraps and salads. Delicious served hot or cold.

Spinach & Cheese Quiche

Main or snack

POINTS Value: 5

Servings: 6

Preparation Time: 20 min

Cooking Time: 35 min

Level of Difficulty: Easy

Ingredients

5 spray low-fat cooking spray
1 large onion(s), sliced
280 g spinach, chopped frozen, thawed and well-drained
250 g ricotta cheese
85 g half-fat cheddar cheese, grated
2 portion Farmfoods Cheese Slice, or other brand, torn
3 large egg(s), lightly beaten
1 heaped teaspoon dijon mustard
1 teaspoon oregano, dried
1/2 teaspoon salt
1/4 teaspoon pepper, black
1 tablespoon blue cheese salad dressing
30 g light mozzarella cheese

Instructions
1. Preheat oven to Gas Mark 5/190°/375ºF. Coat a 9-inch nonstick pie pan with cooking spray.


2. Coat a large nonstick frying pan with cooking spray and set pan over medium-high heat. Add onion and sauté until soft and golden brown, for about 5 minutes.


3. Transfer onions to a large bowl and add spinach, ricotta, cheddar cheese, cheese slices, salad dressing, eggs, mustard, oregano, salt and black pepper. Mix until well blended. Spoon mixture into the prepared pan and smooth top with back of a spoon. Sprinkle with grated topping.


4. Bake until a knife inserted in centre comes out clean, about 30 minutes. Let stand 10 minutes before slicing into 6 pieces.

Chocolate Chip Cakes

POINTS Value: 2
Servings: 12
Preparation Time: 8 min
Cooking Time: 10 min
Level: Easy


Ingredients

221 g Chocolate Sponge Mix
2 tablespoon low-fat spread
1 tablespoon water
1 egg white
1 medium egg
50 g dark chocolate, at least 70% cocoa solids, roughly chopped

Instructions
Preheat the oven to Gas Mark 4/180°C/350ºF. Place 12 paper cases on a small cake baking tray.


1. Using and electric whisk, beat the cake mix, margarine, water, egg white and egg in a large bowl until smooth. Fold in half the chocolate pieces.


2. Spoon the mixture in to the paper cases and top with the remaining chocolate. Cook for 8-10 minutes until risen and the tops are dry. Transfer to a wire rack to cool. Makes 12 cakes. Suitable for freezing

Chicken Rogan Josh Curry

Main

POINTS value: 2.5
Servings: 2
Cooking time: 30 mins
Level: Easy



Ingredients

2 medium sized diced chicken breasts
5-6 sprays fry light
1 clove garlic
1 teaspoon of fresh or ground ginger
1 onion
1 red pepper
1 medium portion mushrooms
2 teaspoons curry powder
2 teaspoons cinnamon
2 teaspoons paprika
2 tblespoons of tomato puree
500g Tomato Passata
Sprinkle of black pepper
2 tblespoons of Fresh Coriander

Instructions


1. Heat the fry light in a non stick pan, add the onion, pepper and garlic. Heat for a few minutes until soft.
Add the diced chicken breasts untill white then add the mushroom, keep stiring untill cooked (if it gets too dry to fry add a bit of water to the pan).

2. Add the curry powder, cinnamon, ginger and paprika. Stir and make sure all the chicken is covered.

3. Add the tomato puree and tomato passata and stir well, season with black pepper.

4. Cover with a lid and cook on a low heat and simmer for approx 30 mins.

Tips

you can use Qourn pieces in this recipe.
You can use chopped tomatoes but this will make it slightly more watery.
You can also add Natural yogurt for a creamier curry.

Chilli Beef

Main
POINTS Value: 3.5
Servings: 4
Preparation Time: 20 min
Cooking Time: 10 min
Level: Moderate


Ingredients

175 g uncooked rice noodles, (6oz), medium
5 spray low-fat cooking spray
225 g beef rump steak, (8oz), thinly sliced
1 fresh red chilli(s), use large red chilli, deseeded and thinly sliced
1 stem lemon grass stems, 5cm (2 inch) piece finely chopped
6 shallots, sliced
1 medium red green or yellow pepper(s), red, deseeded and sliced
2 teaspoon spice, Thai 7
150 g cabbage, Chinese or pak choi, (5 1/2 oz), shredded
1 medium carrot, pared into strips (use a peeler)
1 clove garlic, crushed
1 teaspoon ginger, grated fresh root
850 ml fresh hot veg stock, (1 1/2 pints)
1 pinch salt
sprinkle of pepper, freshly ground black
2 tablespoon fresh coriander, chopped

Instructions

1. Cover noodles with boiling water and soak for 6 minutes, or to pack instructions.

2. Meanwhile, spray a wok or large frying pan with low fat cooking spray and fry the steak briskly for 1 minute. Add the chilli, lemongrass, shallots, pepper and Thai spice. Cook for 1 more minute.

3. Add the pak choi or cabbage, carrot, garlic and ginger. Pour in the stock. Simmer gently for 5 minutes.


4. Drain the noodles. Add to the wok and heat for a minute or two. Season, then serve, sprinkled with chopped fresh coriander.

Cook’s tip: Save time by using prepared “fresh” lemongrass, garlic and ginger, sold in small jars. Refrigerate once opened, and use within 6 weeks.

creamy chicken curry

Main


POINTS Value: 5.5
Servings: 4
Preparation Time: 10 min
Cooking Time: 20 min




Ingredients

1 spray low-fat cooking spray
4 medium chicken breast, uncooked, skinless, boneless, flattened
450 g broccoli, florets
1 can cream of chicken soup, 140ml (5 fl oz)
100 ml sour cream
40 g raisins
1 teaspoon curry powder
25 g half-fat cheddar cheese, grated

Instructions

1. Spray a non-stick frying pan with cooking spray and fry the chicken over a medium-high heat for about 5 minutes each side. Remove from the pan and cut into cubes.


2. Meanwhile, place the broccoli and 1 - 2 tablespoons of water in a microwaveable dish. Cover and microwave on high just until broccoli is vibrant green, about 3 minutes. Drain and place broccoli in pan over medium low heat.


3. In a large bowl mix together the soup, sour cream, raisins and curry powder. Fold in the chicken cubes, and then add the chicken mixture to the broccoli. Cook for 3 minutes, stirring occasionally, do not let the mixture boil.


4. Sprinkle grated cheese on top, cover, remove from the heat and let stand for 5 minutes. Serve immediately with rice or couscous, remembering to add the extra Points for this.

Grilled Pork with Orange Salsa

Main
POINTS Value: 3
Servings: 4
Preparation Time: 15 min
Cooking Time: 20 min


Ingredients

5 spray low-fat cooking spray
250 ml No Added Sugar High Juice Florida Orange, (or similar) diluted with water
3 tablespoon lime juice
2 portion fresh red chilli(s), cored, seeded and diced (do not touch seeds with your hands)
450 g pork tenderloin, trimmed of fat
3 medium nectarine(s), diced
3 portion spring onions, finely chopped (green parts only)
1 tablespoon fresh coriander, fresh, minced

Instructions
1. Coat grill rack with cooking spray. Preheat grill.

2. Stir together orange juice drink, 1/2 of lime juice and 1/2 of chillis to make marinade. Brush pork with marinade and place on grill. Baste with marinade every 5 minutes during cooking. Remove pork from grill after about 20 minutes; slice into 1/4 inch-thick slices.

3. Meanwhile, combine nectarines, remaining lime juice, remaining chillis, spring onions and coriander. Serve pork topped with salsa.