1. Egg White Omelette with Chives and Parmesan
Coat a small frying pan with cooking spray and heat over medium heat. In a small bowl, beat 3 egg whites until frothy and pour into prepared pan. When edges start to firm up, top eggs with 1 tablespoon of chopped fresh chives and 2 teaspoon of grated Parmesan cheese. Fold the omelette in half and cook to preferred doneness; season to taste with salt and pepper.
2. Smoked Salmon Rounds with Lemon-Dill Cream
In a small bowl, mix 1 teaspoon of sour cream with 1 teaspoon of fresh minced dill and 1 teaspoon of fresh lemon juice; season to taste with salt and pepper. Slice 1/4 of a cucumber into 6 thick rounds and spread a little of the sour cream mixture onto each round. Cut 25g of smoked salmon into 6 pieces and top each cucumber round with a piece of salmon.
3. Sweetcorn Soup
Place 100g sweetcorn in a medium saucepan. Add 250ml of chicken stock, 1/4 teaspoon each of salt and pepper, and 1/8 teaspoon of cumin; bring to a boil, reduce heat and simmer for 5 minutes. Puree in a blender and then top with chopped jalapeno, if desired.
4. Ham-Wrapped Asparagus with Dijon Dressing
low fat mayonnaise; spread on one side of 45g of smoked ham slices. Wrap ham slices around 110g of steamed, cooled asparagus spears, either individually or around several spears at once.
5. Creamy Carrot Dip and Crudités
Boil carrots in lightly salted water until really tender - about 20 minutes. Drain well and allow to cool. Put carrot in a blender or food processor with a few drops of vinegar, 1 teaspoon garlic puree, 1 tablespoon tomato puree, 30g low fat soft cheese, 1/4 teaspoon tabasco sauce, 1/4 teaspoon ground cumin, 1/4 teaspoon ground coriander pinch salt and black pepper, freshly ground. Blend for 15-20 seconds, until smooth. Check seasoning, adding salt, pepper and more Tabasco or spices, to taste. Prepare a selection of veg like peppers and cucumber, sliced into sticks.
6. Cucumber Chips and Dip
In a small bowl, mix and mash 2 teaspoon of sour cream with 2 tablespoon of reduced fat cottage cheese and 1 tablespoon of chopped fresh chives; season to taste with freshly ground black pepper. Cut 1/3 of a cucumber into thick rounds to use as chips.
7. Grilled Prawns with Asian Dipping Sauce
Coat a grill pan with cooking spray and heat to high. Coat 4 King prawns with 1/2 teaspoon of olive oil and grill until they turn pink, about 3 to 4 minutes. In a small bowl, combine 1 tablespoon of rice wine vinegar, 2 teaspoons of low sodium soy sauce, 2/3 teaspoon of sugar and 1 teaspoon of fresh minced spring onions (you can also add 1/2 teaspoon of minced ginger and/or 1/2 teaspoon of minced jalapeno, if desired). Serve prawns with dip and grilled Zero POINTS value vegetables.
8. Pineapple and Prawn Salad
In a small bowl, combine 65g cubed pineapple and 45g chopped cooked prawns. Add 1 teaspoon of chopped mint or coriander, and 1 1/2 to 2 teaspoons of fresh lime juice; toss to mix. Serve over shredded lettuce or baby greens; season to taste with salt and pepper.
9. Roasted Cod
Preheat oven to Gas Mark 5/190ºC/375°F. Coat both a small roasting pan and 1 medium cod fillet with low fat cooking spray; season fish to taste with salt and pepper. Roast fish until middle turns opaque, about 7 to 8 minutes; sprinkle with freshly squeezed lemon or lime juice and 2 to 3 teaspoons of minced parsley. Serve with roasted or steamed Zero POINTS value vegetables.
10. Spruced Up Italian-Style Zero POINTS Value Soup
Sprinkle 2 teaspoon of grated Parmesan cheese into 250ml of Italian-Style Soup.
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