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POINTS® value |  7
Servings |  4
Preparation Time |  10 min
Cooking Time |  10 min
Level of Difficulty |  Easy

main meals | Our version of this old favourite.

Ingredients
4 small lean beef sirloin, (approx 140g) excess fat trimmed
1 tbs soy sauce
4 slice Weight Watchers Cheese Slice
8 medium slice sourdough bread, toasted
30 g Weight Watchers Cream Cheese, (approx 2 tbs)
30 g Riviana Semi Dried Tomatoes, (not in oil)
40 g fresh spinach, baby

Instructions
1.Heat a large non-stick frying pan over medium-high heat. Spray steaks with cooking oil and add to pan. Cook for 1 minute each side.
2.Drizzle over the soy sauce and push the steaks around in the pan to pick up the brown cooking juices. Top each with a slice of cheese. Remove from heat.
3.Spread the cream cheese onto half the toast. Top with steak, tomatoes and baby spinach leaves. Top with remaining toast and serve.

POINTS® value |  7
Servings |  4
Preparation Time |  20 min
Cooking Time |  12 min
Level of Difficulty |  Easy

light meals | Easy to prepare and chock-full of flavor, our horseradish-infused buttermilk dressing is the perfect topper for salads and sandwiches. It’s also delicious as a dip with fresh vegetable sticks.

Ingredients
1/4 cup buttermilk
1/4 cup reduced-calorie mayonnaise
1 tsp orange zest
2 Tbsp store-bought horseradish
1 medium scallion(s), chopped
1 pound raw lean flank steak, or skirt steak
1 tsp kosher salt
1/2 tsp black pepper
6 cup mixed greens

Instructions
1.Preheat broiler.
2.Whisk together buttermilk, mayonnaise, zest, horseradish and scallion. Allow to sit for 15 minutes while preparing and cooking steak.
3.Season steak with salt and pepper. Broil 4 inches from heat until desired degree of doneness, about 4 to 6 minutes per side. Allow to sit for 5 minutes before slicing thin against the grain.
4.Divide greens amongst 4 dinner platters. Top each with about 3 ounces of steak and drizzle each with about 2 1/2 tablespoons dressing.

Was | 10POINTS
Now |  6POINTS
Servings |  4
Preparation Time |  10 min
Cooking Time |  0 min
Level of Difficulty |  Easy

main meals | These all-steak burgers are a real summer treat, especially if you cook them on the barbecue.

Ingredients
500 g extra-lean beef mince
2 teaspoon thyme, dried
2 teaspoon olive oil
1 tablespoon horseradish sauce
4 tablespoon 0% fat Greek yogurt
1 tablespoon parsley, chopped
4 one inch slice French stick
1 clove garlic, peeled and halved

Instructions
1.Put the mince in a bowl, add the thyme, freshly ground salt and pepper and mix together. Using your hands shape the mixture into 8 patties, flattening slightly once shaped. Cover and chill for at least 15 minutes.
2.Mix together the dressing ingredients and set aside. Rub each slice of bread with the cut side of garlic.
3.Brush a griddle or frying pan with the oil and heat until hot, add the burgers (or cook on the barbecue) and cook for 10 minutes turning once until brown. Remove from the pan and keep warm. Add the bread and cook for 3-4 minutes turning once until golden.
Chef’s Tips
Serve burgers on garlic toasts and drizzle the dressing on top.

Cook these burgers on a barbecue to give them that great smoky taste of summer.

POINTS® value |  7
Servings |  6
Preparation Time |  20 min
Cooking Time |  120 min
Level of Difficulty |  Moderate

main meals | Treat Dad to this delicious pie for Father’s Day – just as good as the one served down your local!

Ingredients
2 teaspoon vegetable oil
700 g lean stewing beef, cubed
1 large onion(s), chopped
1 portion stock cube, beef in 450ml boiling water
225 g mushrooms, sliced
1 medium carrot(s), sliced
2 tablespoon parsley, chopped, fresh
1 pinch salt, and freshly ground pepper
2 level tablespoon cornflour, blended with 3-4 tablespoons cold water
225 g puff pastry sheets, thawed
1 tablespoon skimmed milk

Instructions
1.Heat the oil in a large saucepan and over a high heat add the cubes of stewing steak a handful at a time, so that they seal and brown. Add the onion and cook for another 3 – 4 minutes, until softened.
2.Add the stock, mushrooms, carrot and parsley to the saucepan. Bring up to the boil, then reduce the heat. Cover and simmer for 1 1/2 hours, until the meat is very tender. Check the level of liquid from time to time, topping up with a little extra water if necessary.
3.Preheat the oven to Gas Mark 7 / 220°C / 425°F.
4.Season the cooked meat with salt and pepper. Stir in the blended cornflour and cook until thickened, about 1 minute. Tip the mixture into an oblong baking dish.
5.Lay the puff pastry sheet on top of the baking dish, trimming the edges with a sharp knife. Use the trimmings to make leaves for decoration. Position them on top, and brush the entire surface with milk. Bake for 25 – 30 minutes, until puffed up and golden brown.

POINTS® value |  5
Servings |  4
Preparation Time |  15 min
Cooking Time |  30 min
Level of Difficulty |  Moderate

main meals | The classic steak and chips – Weight Watchers style!

Ingredients
750 g potato, peeled
1 tsp ground paprika
1/8 tsp chilli powder, (or more to taste)
1 3 second spray Gold n Canola Canola oil spray
4 medium lean beef fillet steak, (600g)
4 tbs skim plain yoghurt
2 tsp mustard, (wholegrain)
4 medium tomato, (or 200g cherry tomatoes)
1 tbs fresh parsley, leaves only to garnish

Instructions
1.Preheat the oven to 200C. Spray a non-stick baking tray with oil and set aside.
2.Cut the potatos into thin chips. Arrange on tray and sprinkle with paprika, chilli powder, and season well with salt and pepper. Toss well to coat then spray with more oil. Make sure the chips are in an even layer and bake for 30 minutes. Turn after 15 minutes and bake again.
3.10 minutes before the chips are cooked, preheat a grill or non-stick pan. Spray the steaks with oil and grill for 3-4 minutes each side, or until cooked to your liking. Remove from grill and set aside to rest for 2 minutes.
4.Meanwhile combine the yoghurt and mustard in a bowl. Taste to season with salt and pepper.
5.Serve the steak and chips with the yoghurt dip and tomatoes and garnish with parsley.

Notes
Instead of deep frying the chips we sprayed them with oil and baked them. This means a lot less fat, but still all the crunch! Mayonnaise has been replaced with a low-fat yoghurt dip seasoned with mustard. A perfect accompaniment for both the steak and chips! The chips are a little fragile, so turn them over using a fish slice to prevent any damage.

Ingredients
1/2 cup kosher salt
1/2 cup sugar
2 pork tenderloins, about 1 pound each
1 cup water
1 cup ketchup
1/3 cup cider vinegar
1/3 cup Worcestershire sauce
1/4 cup packed brown sugar
1/4 cup maple syrup
1 tsp hot sauce
1 tsp salt
1 tsp chili powder
1 tsp Dijon mustard
1 tsp celery seeds
1 tsp paprika

Instructions
1.In a large bowl half full of cold water, dissolve the salt and sugar. Put the pork tenderloins in the bowl and let them brine in the refrigerator or ice chest for at least 1 hour and up to 4 hours. Remove the loins from the brine, rinse well, and pat them dry.
2.In a medium bowl, mix together the remaining ingredients until combined and set aside until ready to use.
3.Grill the tenderloins over medium-high heat for 16 minutes, turning and basting with the sauce every few minutes.
4.Transfer to a cutting board and let the loins rest for 5 minutes. Slice the loins on an angle and serve with the remaining sauce.

Serves 4

Note:
St. Louis is home to the distinctive sweet-and-sour flavor of this sauce, which goes particularly well with grilled pork. Brining the pork in salt and sugar makes it come off the grill juicier and with denser flavor.
Easily Improved Burgers
How to make these burgers healthier? Just make them smaller: this recipe can easily feed six, rather than four. If you can find good-tasting whole wheat buns, that’s another plus. But the burgers have so much flavor going on that you might want to serve them without the buns, with just corn and salad on the side.

2 cups split peas
6 cups broth
1 can kidney beans, rinsed
1 can black beans, rinsed
1 potato, chopped
1 yellow bell pepper, cored, seeded, and chopped
4 sad looking green onions, chopped
3 vine-ripened tomatoes, chopped
1 cub baby carrots
handful of broccoli (or other veggies you have lying around)
1 tsp dill (to be different!)
1 tsp kosher salt
1/2 tsp black pepper
1 1/2 tsp paprika

Chop up the vegetables to desired size, and throw them in the crock pot. Rinse the beans, and add. Add the split peas. Cover with broth, and stir in the spices.

Cook on low for 7-9 hours, or on high for 4-5. Soup tastes better the longer it cooks.

Taken from http://crockpot365.blogspot.com

Ingredients
1 x 310g creamed corn
3/4 cup flour
1 tsp baking powder
salt and pepper
1 egg

Directions
Mix all together, cook. I use a pancake maker, which does them perfectly and without oil!

500g dark chocolate
125g butter
6 eggs
1/4 cup plain flour

1. Pre-heat oven to 200c. Line a 22cm springform tin with baking paper or foil.
2. Melt chocolate and butter together in a saucepan over a gentle heat, or microwave on medium power, until melted.
3. Place eggs in a separate bowl, place over a saucepan of simmering water, and beat on a medium speed with an electric mixer for 10 minutes. Gently fold a little of the egg into the melted chocolate and butter, then continue with the remaining egg. Lightly fold in flour.
4. Pour mixture into the prepared tin and bake for 15 minutes (the cake will still be very moist and the top will be crisp but should not be burnt). Remove immediately from the oven and allow to cool. Transfer cake in the tin to the refrigerator and chill overnight.

Ingredients
1 Bread Roll (approx 50g)
13g Tandaco Southern Fried Chicken Coating Mix
1/2 tbsp Kraft Miracle Whip
100g Chicken Breast fillet, raw
shredded lettuce

Method
1. In a zip lock bag, place the coating mix and the chicken breast and shake well to coat the chicken.
2. Place in a hot oven (approx 220C) for around 15 minutes – or until cooked through.
3. Cut open the bread roll and spread with Miracle Whip, then top with lettuce.
4. Place the cooked chicken breast on top and put the lid on.

Serves 1
325 calories per serve
7.1g Fat
30.3g Protein
3g Fibre
833mg sodium

spring cobb sandwich

POINTS® value | 6
Servings | 1
Preparation Time | 15 min
Cooking Time | 0 min
Level of Difficulty | Easy

sandwiches | Wraps like this one are quick to prepare, fun to make and a simple way to include vegetables in your diet.

Ingredients
1 large burrito-size wheat flour tortilla(s), or average size
2 Tbsp reduced-calorie blue cheese dressing
2 slice deli-sliced turkey, 99% fat-free
1/4 pound asparagus, about 8 thin spears, steamed until tender, chilled
1/2 cup mixed baby greens

Instructions
1. Spread tortilla with blue cheese dressing. Top with turkey and lay asparagus down center. Cover with greens. Roll up tightly, folding in ends.

Split Pea and Courgette Dahl

POINTS® value | 2
Servings | 4
Preparation Time | 8 min
Cooking Time | 12 min
Level of Difficulty | Moderate

salads & side dishes | Dahl is an Indian word for split peas which are often made into creamy, chunky purées and are normally served as vegetable side dishes. They also make excellent light main courses if you add some other vegetables. Dahls also keep well in the fridge so why not double the quantities and make enough for two meals?

Ingredients
1 medium onion(s), chopped
1/2 medium red green or yellow pepper(s), (preferably green), sliced thinly
10 spray low-fat cooking spray
1 level teaspoon mustard, seeds, optional
4 teaspoon ginger, (1 tablespoon) grated fresh root ginger, or ginger puree
1 clove garlic, crushed
2 teaspoon curry powder, mild
2 large tomato(s), chopped
1 medium courgette, chopped
425 g cooked yellow split peas, canned
1 tablespoon lemon juice
1 pinch salt, (sea salt) and freshly ground pepper

Instructions
1. In a saucepan, sauté the onion and pepper in the cooking spray for 5 minutes until softened. Add the mustard seeds, ginger, garlic and curry powder and cook for a minute.
2. Stir in the tomatoes and cook for 2 minutes or until well softened, then add the courgette and cook for another 2 minutes or so. Season well and then stir in the split peas and lemon juice. Reheat and simmer for another minute or two. Serve hot.

Spinach, Tomato and Feta Pizza

POINTS® value | 3.5
Servings | 4
Preparation Time | 8 min
Cooking Time | 12 min
Level of Difficulty | Easy

light meals | These slightly crisp, colourful pizzas make the perfect lunch or light dinner. When you feel like packing in more veggies, pile them high with sliced mushrooms, orange butternut squash, diced aubergine and the like.

Ingredients
4 medium pitta bread
100 g quark
1 clove garlic, crushed
300 g spinach, chopped frozen, thawed and drained of excess water
1 large tomato(s), beefstake, thinly sliced
50 g feta cheese, crumbled
1 teaspoon oregano, dried
1 pinch salt, season to taste
1/2 teaspoon pepper, season to taste

Instructions
1. Preheat oven to Gas Mark 6/400ºF/200ºC.
2. Arrange pitas on a large baking sheet. Combine Quark and garlic; spoon mixture over pitas, to within ½ inch of the edges. Top with spinach, tomato and feta; sprinkle with oregano and seasoning.
3. Bake until edges of pitas are golden, about 12 minutes. Serve warm or at room temperature.

Spinach, ham and pea pappardelle

POINTS® value | 5.5
Servings | 4
Preparation Time | 10 min
Cooking Time | 15 min
Level of Difficulty | Easy

main meals | Running short of good ideas for tasty pasta dishes? Try this one! We’ve tossed chopped ham, peas, pasta and a creamy cheese sauce together for an easy meal.

Ingredients
350 g dry pasta, (papardelle or linguine)
100 g baby spinach leaves
1 tbs low fat cottage cheese, (or low-fat ricotta)
150 ml skim milk
175 g fat trimmed leg ham off the bone, finely chopped
100 g frozen green peas, thawed
1 tbs fresh parsley, chopped

Instructions
1. Cook the pasta in a large saucepan of boiling salted water for approximately 10 minutes or until al dente. Add the spinach to the pasta for the last minute of the cooking time. Drain and set aside.
2. Place the cheese and milk in a blender and season with salt and pepper. Process until smooth.
3. Tip the pasta and spinach back into the same saucepan and toss through the cheese sauce. Add the ham, peas and parsley and toss to combine. Place back over a medium heat for a further 2-3 minutes to heat through. Season to taste and serve.
Notes

Try substituting shelled frozen or fresh broad beans in place of the peas. You could always use baby rocket leaves in place of the baby spinach leaves too.

Spinach Pie – Greek Spanakopita

Was | 8POINTS
Now | 4POINTS
Servings | 12
Preparation Time | 45 min
Cooking Time | 45 min
Level of Difficulty | Difficult

side dishes | Flaky crust and a gooey cheese filling … plus our Spinach Pie is a caloric bargain!

Ingredients
18 sprays cooking spray, or enough to coat pan and dough
2 tsp olive oil
30 oz chopped frozen spinach, thawed and squeezed to remove excess water
1 cup onion(s), finely chopped
2 Tbsp parsley, fresh, chopped
1/8 tsp ground nutmeg
8 oz fat-free egg substitute
4 oz feta cheese, crumbled
1 Tbsp grated Parmesan cheese
1/4 tsp table salt
1/4 tsp black pepper
1 pound phyllo dough, frozen, thawed according to package directions

Instructions
1. Coat a 9 X 13-inch baking pan with cooking spray.
2. Heat oil in a large nonstick skillet over medium-high heat. Add spinach and onion and cook until liquid is absorbed, about 5 to 7 minutes; stir in parsley and nutmeg. Remove from heat and transfer mixture to a large bowl. Add egg substitute, cheeses and salt and pepper; mix well.
3. Lay 1 sheet of phyllo in and up the sides of prepared pan; coat surface lightly with cooking spray. Top with 7 more sheets of phyllo, coating each layer with cooking spray. Spread spinach mixture over dough and top with 8 more sheets of dough, coating each layer with cooking spray. Roll the overhanging sides of dough into the edges of pan, forming a border.
4. Using a sharp knife, cut into 12 squares, almost through to the bottom, but not quite or the filling will leak. Refrigerate for 30 minutes.
5. Preheat oven to 375ºF. Bake until crisp and golden, about 45 minutes. Let stand 5 minutes before cutting squares all the way through to the bottom. Yields 1 square per serving.

Chef’s Tips
We renovated Spinach Pie by:
• Using fat-free egg substitute instead of whole eggs.
• Spraying phyllo dough with cooking spray instead of brushing it with butter.
• Cutting back on the amount of feta and Parmesan cheeses but using them crumbled or grated so that they spread farther.

spinach pesto filled lamb leg chops

Serves | 4
Points per Serving | 3 1/2
Ingredients
4 x small trim lamb leg chops
1 tbs olive oil
1 small onion, finely chopped
1 tsp minced garlic
2 tsp basil pesto
2 English spinach leaves, shredded
1/2 cup packaged breadcrumbs

Instructions
1. Carefully cut the bone out of the chop. If meat breaks secure with toothpicks. Set aside
2. Heat the oil in a small pan and add the onion, garlic and pesto. Cook for 1 minute then stir in the spinach and breadcrumbs. Cook until well combined and spinach leaves are wilted.
3. Using a tablespoon, press the spinach filling into the leg chop. Press down to make firm. Spray a pan with cooking spray, heat to high and using an egg lifter carefully cook the chops until browned and cook through.

Spinach and Soft Cheese Roulade

POINTS® value | 2.5
Servings | 6
Preparation Time | 30 min
Cooking Time | 17 min
Level of Difficulty | Moderate

vegetarian | This elegant roulade is perfect for entertaining. Serve it with posh salad leaves for a real treat.

Ingredients
5 spray low-fat cooking spray
150 g spinach, thoroughly washed (fresh in packet or fresh)
150 g watercress (fresh in packet or fresh)
4 medium egg(s), separated
400 g low-fat soft cheese
3 medium tomato(s), skinned, deseeded and chopped
1/4 portion cucumber(s), chopped
2 tablespoon fresh chives, parsley or basil, chopped
1 pinch salt, to taste
1 serving pepper, to taste

Instructions
1. Preheat oven to 190°C/375°F/ Gas 5. Line a 20 x 30cm (8 x 12 inch) Swiss roll tin with non-stick baking paper. Mist with low fat cooking spray.
2. Cook spinach and watercress in a small amount of water for about 5 minutes, until wilted. Drain thoroughly, then chop finely. Tip into a mixing bowl and add the egg yolks. Season.
3. In a large, grease-free bowl, whisk egg whites until stiff. Fold into spinach mixture. Pour into prepared tin and spread into the corners. Bake for 10 – 12 minutes until set and light golden brown.
4. Turn out the roulade onto a large sheet of greaseproof paper. Peel away lining paper and leave to cool. Mix together low fat soft cheese, tomatoes, cucumber and herbs. Spread over roulade, then roll up from the short end. Chill until ready to serve.

Spinach and leek frittata

POINTS® value | 3
Servings | 4
Preparation Time | 40 min
Cooking Time | 20 min
Level of Difficulty | Moderate

main meals | Perfect for a brunch party. Serve warm with wedges and slow-roasted tomatoes and a fat-free tossed salad. This is also a great finger food, cut into small squares for your next drinks party.

Ingredients
1 3 second spray Always Fresh Extra Virgin Olive Oil Spray
250 g baby spinach leaves
1 whole fresh leek, end trimmed, thinly sliced
6 whole whole egg, lightly beaten
2 tsp cornflour
100 ml skim milk
2 tbs grated parmesan cheese

Instructions
1. Preheat the oven to 180C. Spray a 20cm square non-stick cake tin with oil. Line the base with baking paper. Cook the spinach in boiling water for 30 seconds, or until just wilted. Drain and squeeze out any excess water. Allow to cool, then roughly chop.
2. Cook the leek for 3 minutes in the same cooking water. Drain and allow to dry. Scatter the spinach and leek into the bottom of the tin.
3. Beat the eggs with the cornflour and milk. Season well with salt and pepper. Pour this mixture over the vegetables, pressing them down with the back of the fork. Scatter over the cheese and bake for 20 minutes, or until risen and golden brown.
Remove from the oven and allow to cool for 10 minutes, then turn out. Serve warm, cut into wedges, or cool completely and cut into small wedges.

Spinach and feta triangles

POINTS® value | 1
Servings | 12
Preparation Time | 20 min
Cooking Time | 15 min
Level of Difficulty | Easy

snacks | A delicious starter to have on Mother’s Day with a glass of chilled white wine. Show the kids how to make them, then sit back, relax, and let them do the rest.

Ingredients
500 g fresh spinach, cooked, finely chopped
1 3 second spray Always Fresh Extra Virgin Olive Oil Spray
1 medium onion, finely chopped
1 clove garlic, finely chopped
150 g reduced fat feta cheese, crumbled
150 g reduced fat ricotta cheese
1/4 cup fresh mint, finely chopped
3 sheet filo pastry, (approx 30cm x 40cm sheets)

Instructions
1. Squeeze any excess liquid out of spinach and set aside.
2. Spray a large non-stick frying pan with oil and place over medium-high heat. Add the onion and garlic and cook stirring for 5 minutes until tender. Add the spinach to combine, then season to taste with salt and pepper. Set aside to cool.
3. In a large bowl, combine the feta, ricotta and mint. Stir in the spinach mixture.
4. Preheat the oven to 180C. Spray a baking tray with oil and set aside. Place a sheet of filo on a large chopping board. Spray with oil. Layer another sheet of filo pastry on top. Spray with oil, then repeat with the final sheet of filo.
5. Cut the filo stack horizontally into 4 even strips. You should end up with 24 squares. Place a teaspoon of spinach filling into the centre of each square. Fold it in half, pressing down well to seal, so that your square is now a triangle.
6. Transfer the triangles to the prepared baking sheet. Coat with spray. Bake for 15-20 minutes or until golden brown.

spicy prawns with lemon grass

Serves | 6
Points per Serving | 1

These prawns make a fun, fiery entrée. Complement them with jasmine rice and wedges of lemon or lime.

Ingredients
1.2kg medium green prawns
Marinade:
2 tsp minced garlic
2 tsp minced ginger
2 tsp fresh lemon grass, finely chopped
1/2 tsp ground cumin
1/2 tsp ground coriander
1 tbs hoisin sauce
2 tsp honey mustard
4 shallots (spring onions), chopped
2 tbs balsamic vinegar

Instructions
1. Peel and devein prawns, leaving the tails intact
2. Combine all marinade ingredients, add prawns, cover and refrigerate for several hours.
3. Coat a large non-stick frypan with cooking spray and cook the prawns in batches until pink and tender.

Spicy prawns on cucumber rounds

POINTS® value | .5
Servings | 12
Preparation Time | 25 min
Cooking Time | 5 min
Level of Difficulty | Easy

snacks | These delectable spicy prawns sit on a dollop of yoghurt, perched on a slice of crisp cucumber.

Ingredients
1 cup fresh coriander, chopped
150 g Attiki Natural Skim Milk Yoghurt
1/4 medium onion, (red), finely chopped
1/2 tbs fresh lemon juice
1 spray Gold n Canola Canola oil spray
24 individual raw/green king prawns without shell
1/2 tsp chilli powder
1 tsp cumin seed, (ground)
1 whole cucumber, cut into 24 (5mm thick) rounds
Instructions
1. To make the yoghurt sauce, place most of the coriander, yoghurt, onion, lemon juice and salt and pepper in a food processor. Process until smooth. (This can be made 1 day ahead of time.)
2. Place the prawns in a large bowl and toss with chilli, cumin and salt and pepper. Heat a large non-stick frying pan over high heat. Spray with oil. Add the prawns and cook for 2 minutes each side or until golden and cooked through.
3. To assemble, place cucumber slices on a large serving platter. Top each slice with a teaspoon of yoghurt mixture. Stand a prawn on top and serve immediately.
Notes

For a spice change, try tossing the prawns with 1 teaspoon of Garam Masala in place of the chilli and cumin. This will give them a delicious Indian flavour.

Spicy Prawn Kebabs with Couscous

POINTS® value | 5.5
Servings | 4
Preparation Time | 22 min
Cooking Time | 8 min
Level of Difficulty | Easy

main meals | Transport yourself to the Caribbean with these chilli-spiced kebabs. You’ll be feeling hot, hot, hot in no time!

Ingredients
1 teaspoon vinegar, white, distilled
2 portion spring onions, finely chopped (use 2 bunches)
2 portion fresh green or red chilli(s), use red, seeded, minced (do not touch seeds with bare hands)
2 tablespoon soy sauce
2 tablespoon lime(s), juice, fresh
1 teaspoon spices, ground allspice
2 clove garlic, medium
2 teaspoon artificial sweetener
1/2 teaspoon thyme
1 teaspoon cinnamon, ground
1 1/2 teaspoon salt, or to taste
16 portion king prawns, peeled and deveined
300 g dried couscous
1 pot Baxters Fresh Chicken Broth, use 480ml
2 tablespoon parsley, fresh, minced

Instructions
1. To make marinade, combine vinegar, spring onions, chillis, soy sauce, lime juice, allspice, garlic, sweetener, thyme, cinnamon and salt in the bowl of a food processor; pulse until finely chopped. Brush both sides of prawns with marinade; set aside for 10 minutes to allow flavours to blend.
2. Thread 4 prawns on each of 4 metal skewers (if using wooden skewers, soak them in water for 30 minutes to prevent charring).
3. Grill skewers, turning as needed, until lightly charred and prawns are just cooked through, about 4 minutes per side.
4. Meanwhile, prepare couscous according to packet instructions, using broth instead of water; stir in parsley
5. Serve prawns over couscous.

Notes
You can substitute cubed chicken for the prawns if you prefer. And give whole-wheat couscous a try for a nutrition boost.

Spicy Pork Stir Fry

POINTS® value | 5
Servings | 4
Preparation Time | 20 min
Cooking Time | 10 min
Level of Difficulty | Easy

main meals | Don’t like a lot of spice? Then substitute peanut oil for some of the chili oil in this recipe, or reduce the amount of red pepper flakes.

Ingredients
2 tsp chili oil
1 pound lean pork tenderloin, cut into thin strips
4 medium garlic clove(s), minced
1 Tbsp ginger root, minced
1 tsp red pepper flakes, crushed
2 tsp cornstarch
1 1/2 package frozen mixed vegetables, about 1 lb, stir-fry style
3 Tbsp low-sodium soy sauce
1 tsp vinegar, rice
1 tsp marmalade, orange

Instructions
1. In a large nonstick skillet, heat 1 teaspoon of the oil. Cook pork until it begins to brown and is just cooked through, about 3 minutes. Remove to a plate.
2. Heat remaining oil in the same skillet over high heat; add garlic, ginger and pepper flakes. Cook, stirring constantly, until golden and fragrant, about 1 to 2 minutes.
3. Mix cornstarch with 1/4 cup water. Add vegetables; cook, stirring frequently, until just tender, 4 to 6 minutes. Stir in soy sauce, vinegar and marmalade. Add cornstarch mixture and bring to boil.
4. Toss vegetable mixture with pork to heat through. Serve immediately.

spicy pecan-crusted trout

POINTS® value | 6
Servings | 4
Preparation Time | 15 min
Cooking Time | 10 min
Level of Difficulty | Easy

main meals | We’ve coated this freshwater catch with a mixture of oats and pecans for a wonderfully crunchy crust.

Ingredients
1 sprays cooking spray
1/2 cup uncooked old fashioned oats
1/4 cup chopped pecans
2 Tbsp Cajun seasoning
1/4 cup fat-free skim milk
1 large egg white(s), beaten
1 pound raw rainbow trout, or other trout (four 4 oz fillets)
2 bunch spinach, steamed

Instructions
1. Preheat oven to 400ºF. Coat a baking pan with cooking spray.
2. Combine oats, pecans and seasoning in a resealable plastic bag; seal and shake well.
3. Mix milk and egg white in a shallow bowl. Dip fillets into egg white mixture. Place trout in bag and shake until well coated with oat mixture.
4. Place trout in pan and bake for 10 minutes. Serve each fillet with 1/4 of spinach.

Spicy noodle sang chow bow

POINTS® value | 2
Servings | 6
Preparation Time | 15 min
Cooking Time | 5 min
Level of Difficulty | Moderate

light meals | San choy boy is a popular Chinese dish made using pork mince. This however, is a lighter version made on hokkien noodles. Great for vegetarians.

Ingredients
200 g fresh hokkien noodles, (or packaged long life variety)
1 tbs soy sauce
1 tbs oyster sauce
60 g roasted unsalted peanuts, chopped
50 g fresh bean sprouts, ends trimmed
2 whole fresh carrot, peeled, grated
10 g shallots, (1 shallot) ends trimmed, thinly sliced
10 g fresh coriander, (1 tbs) chopped
60 g lettuce, (preferably iceberg leaves)

Instructions
1. Place noodles in a large saucepan of salted boiling water. Cook for 3-5 minutes or until almost tender. Drain.
2. Combine noodles, soy and oyster sauce in a large bowl and toss to combine. Stir in peanuts, sprouts, carrot, shallot and coriander. Spoon peanut mixture into lettuce cups and serve.

Spicy Mango Chicken Pancakes

POINTS® value | 4.5
Servings | 6
Preparation Time | 20 min
Cooking Time | 5 min
Level of Difficulty | Moderate

main meals | It’s a wrap! Enjoy a taste of the East with these delicious treats.

Ingredients
6 portion pancake(s)
450 g Homepride Deliciously Good Curry Sauce, Homepride 99% fat-free, creamy sauce
450 g roast chicken, cooked, chopped
2 portion spring onions, chopped
1 medium mango(s), whole fruit, sliced
3 medium tomato(s), firm, sliced
Instructions
1. Make the pancakes or warm according to pack instructions. Wrap the cooked pancakes in foil and keep warm under a low grill setting.
2. Gently heat the Curry sauce in a saucepan and add the cooked chicken. Heat thoroughly, stirring, until piping hot.
3. Fold in the mango pieces and spring onions. Divide the filling between the pancakes. Fold into neat squares and arrange on a foil lined grill pan. Top each pancake with slices of tomato.
4. Heat through under the grill until the tomatoes are lightly cooked and the pancakes are hot.

Spicy lime prawns

POINTS® value | 1.5
Servings | 2
Preparation Time | 20 min
Cooking Time | 10 min
Level of Difficulty | Easy

main meals | Juicy tomatoes and freshly squeezed lime juice give this dish a zesty flavour. Turn up the heat even more if you like with a pinch of crushed red chilli flakes.

Ingredients
1 3 second spray Gold n Canola Canola oil spray
1/2 medium onion, finely chopped
1 whole fresh red chilli, deseeded, finely chopped
1 clove garlic, crushed
12 individual raw/green king prawns without shell, deveined
3 medium tomato, chopped
1 tbs fresh lime juice
20 g fresh coriander, (2 tbs) chopped

Instructions
1. Heat a non-stick frying-pan over medium-high heat. Spray with oil. Add onion, chilli and garlic and cook, stirring for 2 minutes. Add prawns and cook for 1 minute.
2. Add tomatoes and taste and season with salt and pepper. Reduce heat to low and simmer for 5 minutes or until prawns have curled and changed color. Stir in lime juice and coriander and serve immediately.

Spicy fish in coconut sauce

POINTS® value | 2.5
Servings | 4
Preparation Time | 15 min
Cooking Time | 15 min
Level of Difficulty | Moderate

main meals | Throw away the chips! This mouthwatering recipe will make you look at fish in a whole new light.

Ingredients
1 tbs desiccated coconut
2 whole fresh red chilli, deseeded, finely chopped
2 clove garlic, crushed
20 g fresh ginger, (2 tbs) finely grated
1 tsp ground turmeric
1 tsp ground coriander seed
1 tsp cumin seed
1 tbs fresh lime juice
1 tbs sunflower oil
400 g firm white fish fillets, (without skin) cut into 4cm cubes
1 tbs fresh parsley, (or coriander) chopped

Instructions
1. Soak coconut in 200 ml of boiling water and set aside to soften. Strain through a sieve and press with the back of a spoon to extract liquid. Discard coconut.
2. Place chillies, garlic, ginger, spices and lime juice in bowl of food processor. Process to form a paste.
3. Heat oil in a large non-stick frying-pan over medium to high heat. Add paste and cook, stirring, for two minutes. Add coconut water and simmer for 5 minutes or until the sauce has reduced a little.
4. Add fish chunks to simmering sauce and gently poach for 5 minutes without stirring or until fish is just cooked. Season with salt and pepper and serve fish immediately. Sprinkle with parsley or coriander.

Spicy fish cakes

POINTS® value | 2.5
Servings | 4
Preparation Time | 10 min
Cooking Time | 10 min
Level of Difficulty | Moderate

light meals | These fish cakes make a lovely starter served with a simple green salad. Or why not try some cooked green beans, tossed with fresh herbs, cherry tomatoes and your favourite fat-free dressing.

Ingredients
2 individual spring onions, ends trimmed, coarsely chopped
1 clove garlic, crushed
10 g fresh ginger, (1 tbs) finely grated
1 whole fresh red chilli, deseeded, chopped
500 g raw snapper fish, (ling or blue eyed cod) cut into chunks
2 tbs fish sauce
1 tsp ground coriander seed
20 g fresh coriander, (3 tbs), chopped
1 3 second spray Gold n Canola Canola oil spray
1 medium lime
1/4 cup Thai sweet chilli sauce

Instructions
1. Combine onions, garlic, ginger and chilli in a food processor. Process until chopped finely.
2. Add fish, fish sauce, coriander seeds and fresh coriander. Season well with salt and pepper. Process until mixture just begins to hold together. Do not over-process or you will end up with purée.
3. Heat a large non-stick frying-pan over medium-high heat. Spray with oil. Shape mixture into eight patties. Place in hot pan and cook for 3-5 minutes on each side or until golden brown. Drain patties on kitchen paper. Serve garnished with lemon or lime wedges and sweet chilli sauce.