women

Build up your stash of everyday recipes with these dead-easy snacks, treats and meals. They all serve one, so simply up the quantities if feeding more.

Eggs over easy: 4 quick omelettes

Description: eggs

Mushroom and herb

Description: Mushroom and herb

Sauté 150g sliced mushrooms in cooking spray. When cooked, remove from the pan and keep warm. Wipe the pan and mist with more cooking spray. Pour in 2 eggs beaten with 1 tsp water and some seasoning. When the eggs are partially set, add the mushrooms and some chopped fresh parsley or fresh chives. When cooked, fold and serve with some sliced tomatoes.

Spanish-style

Heat a frying pan with 1/2 tsp olive oil and sauté 75g thinly sliced cooked potato, and a little sliced red pepper and onion. Pour in 2 eggs beaten with 1 tsp water and some seasoning. When the eggs are partially set top with tomato slices. When cooked, fold and serve with a green salad.

Ham and cheese

Mist a pan with cooking spray. Pour in 2 eggs beaten with 1 tsp water and some seasoning. When the eggs are partiall set, add 30g snipped wafer thin ham and 20g half fat Cheddar. When cooked, fold and serve with a lettuce, celery, tomato and cucumber salad dressed with 1 tbsp fat free vnaignette.

Asparagus, pea and mint

Description: Asparagus, pea and mint

Boil a few asparagus stems for 2-3 minutes and drain. Beat 2 eggs with I tsp water and some seasoning. Add 30g fresh or defrosted frozen peas. Pour into a pan misted With cooking spray. When the eggs are partially set, top with the asparagus and 1 tbsp chopped fresh mint. When cooked, fold and serve wrth a rocket salad with a little balsamic vinegar.

Everybody’s fave

2 ways with spag bol.

Extra-meaty Bolognese

Description: Extra-meaty Bolognese

Sauté I small chopped onion, some sliced red pepper, I diced bacon medallion and I crushed garlic dove in cooking spray. When soft, add 100g extra lean beef mince and 50g chopped chicken liver and cook until no longer pinkThen add 200g canned tomatoes, 100ml fresh beef stock, 1/4 tsp dried oregano and I tbsp tomato purée. Cook, uncovered, for 10 minutes, then add some sliced mushrooms and simmer for a further 20 minutes. Season to taste and serve wrth 150g cooked wholewheat pasta.

Spicy chicken Bolognese

Description: Spicy chicken Bolognese

Sauté 1 small chopped onion and I crushed garlic clove in cooking spray. When soft, add 100g chicken mince and cook until it's no longer pink. Add I small celery stick diced. I small grated carrot, 1/2 tsp dried basil, 1 tbsp tomato purée, a pinch of crushed chilli flakes, 200g canned tomatoes, a dash of Worcestershire sauce and 150ml chicken stock made with 1/2 cube. Cook, uncovered, for 10 minutes, then add 5 sliced mushrooms and cook for a further 20 minutes. Season to taste and serve with 175g cooked wholewheat pasta.

Give it a rub

4 flavourings for grilled meat and fish

Chilli, lemon and cumin rub

Description: Chilli, lemon and cumin rub

Chilli, lemon and cumin rub

Place a pinch of chilli flakes. I tsp cumin seeds and 1/2 tsp each of black peppercorns and LoSalt into a pestle and mortar. Grind thoroughly, then mix in the finely grated zest of a lemon. Rub half the mix onto a 120g skinless haddock fillet. Grill for 2 minutes on each side, or until cooked, and serve with 150g new potatoes and some grilled asparagus.

Lemon, garlic and rosemary rub       

Description: Lemon, garlic and rosemary rub

Put I crushed garlic clove and I tsp olive oil in a ramekin with Vi tsp chopped fresh rosemary and the juice from 1/2 lemon. Leave to infuse for at least an hour Rub the flavoured Oil into a I OOg lamb leg steak and gill or chargnll to your liking. Serve with 150g cooked couscous mixed with some quartered tomatoes, grilled courgettes and red onion.

Smoky Cajun rub

Description: http://www.olesmokymoonshine.com/shop/image/cache/data/rub-cajun-500x750.jpg

Mix together 1 tsp LoSaft, 1 tsp dried minced garlic, 1/2 tbsp sweet smoked paprika, and 1/2 tsp each freshly ground black pepper, cayenne pepper, dried onion granules, dried oregano and dned thyme. Bake a 200g (raw weight) potato. Meanwhile, rub 1/8 of the Cajun mix over one side of a 165g skinless chicken breast and grill (or barbecue) for 4-5 minutes.Turn, rub in another 1/8 of the mix, and cook for a further 4-5 minutes or until cooked. Serve With a squeeze of lemon juice, a zero ProPoints value salad, I tbsp reduced fat coleslaw and the potato.

Chinese glaze

Mix together I tsp each clear honey, hoi sin sauce and soy sauce. Combine well with 1/2 tsp Chinese 5 spice powder. Brush some of the glaze on one side of a 130g pork escalope and grill for 3-4 minutes.Turn, brush the other side with the remaining glaze and cook for a further 3-4 minutes or until cooked. Serve with pak choi spring onion, baby corn, some sliced peppers and mushrooms stir fried in cooking spray.

3 quick yogurt puds

Choc banana yogurt

Add an 11g sachet of Weight Watchers Hot Chocolate Drink to a 170g 0% fat Greek yogurt and mix thoroughly. Stir in I sliced banana and serve.

Lemon and strawberry Eton mess

Description: Stir

Stir

Add 1/2 tbsp lemon sachet of Weight Watchers Hot Chocolate Drmk to a I70g 0% fat Greek yogurt and mix thoroughly. Stir in curd to 100g 0% fat Greek yogurt and mix thoroughly. Crumble a 12g meringue nest and stir gently into the mix along with a handful of halved fresh strawberries and serve.

Creamy mango slush

Description: Creamy mango slush

Freeze 1/2 a very ripe mango cut into 1cm cubes. When frozen, liquidise with 150g low fat natural yogurt. 2 tsp artificial sweetener and the juice and zest of 1/2 lime. Serve immediately.

The Big brunch

Sometimes  it  just has to be  done Grill 2 bacon medallions, a Weight Watchers Premium Pork Sausage, a halved ttomato and some mushrooms. Meanwhile, poach an egg and fry 100g cooked and sÌiced potạto in cooking spraỵ. Serve the egg on a slice of calorie controlled bread alongside the rest of the breakfast, adding 1 tbsp tomato ketchup.

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