Pork Schnitzels

(SERVES 4)

• 4 pork fillet steaks, about 150 g/5 oz each
• 30 ml/4 tsp German mustard
• 4 thin slices ham (from a packet)
• 100 g/4 oz Emmental (Swiss) cheese, sliced
• Lemon wedges
• Parsley Sprigs

To Serve:

• Crunchy-topped Tagliatelle
• Green Bean and Onion Salad

Put the steaks one at a time in a plastic bag and beat with a rolling pin or meat mallet to flatten.
Grill (broil) on one side for 3 minutes until golden brown. Turn over, Grill for a further 2 minutes, then spread with the mustard. Top each with a slice of ham, then the cheese. Grill until the cheese has melted and bubbles. Transfer to warmed plates, garnish with lemon wedges and parsley sprigs and serve with Crunchy-topped Tagliatelle and Green Bean and Onion Salad.

Porky Pie

(SERVES 4)

• 350 g/12 oz/3 cups minced (ground) pork
• 2 onions, chopped
• 100 g/4 oz button mushrooms, sliced
• 2 carrots, finely diced
• 50 g/2 oz/ ½ cup frozen peas
• 30 ml/2 tbsp plain (all-purpose) flour
• 300 ml/ ½ pt/ ¼ cups chicken stock, made with 1 stock cube
• 2.5 ml/ ½ tsp dried mixed herbs
• Salt and freshly ground black pepper
• 450 g/1 1b potatoes, thinly sliced
• 10 ml/2 tsp low-fat spread

To Serve:

• Chopped spinach

Put the pork in a flameproof casserole (Dutch oven) with the onions, mushrooms and carrots. Fry (sauté), stirring, until the meat is brown and all the grains are separate. Drain off any fat. Add the peas and stir in the flour. Cook for 1 minute, stirring. Remove from the heat and blend in the stock. Return to the heat and bring to the boil, stirring. Add the herbs and salt and pepper to taste. Reduce the heat, part-cover and simmer gently for 30 minutes, stirring from time to time to prevent sticking. Meanwhile, cook the potatoes in lightly salted boiling water for about 4 minutes until just tender but still holding their shape. Drain. When the meat mixture is cooked, arrange the potato slices overlapping all over the top. Dot with the low-fat spread and place under a hot grill (broiler) until well browned. Serve straight from the pan with chopped spinach.

Bacon and Mushroom Soufflé Pie

(SERVES 4)

• 2 large potatoes, scrubbed
• 50 g/2 oz/ ¼ cup low-fat spread
• 4 lean rashers (slices) streaky bacon, rinded and sliced
• 100 g/4 oz button mushrooms, sliced
• 20 g/ ¾ oz/3 tbsp plain (all-purpose) flour
• 150 ml/ ¼ pt/ 2/3 cup skimmed milk
• 2.5 ml/ ½ tsp dried thyme
• 15 ml/1 tbsp chopped parsley
• 30 ml/2 tbsp grated Parmesan cheese
• Salt and freshly ground black pepper
• 3 eggs, separated

To Serve:

• Saucy Runner Beans

Prick the potatoes with a fork and either boil in lightly salted water until tender, then drain or cook in the microwave according to the manufacturer`s instructions. Cool slightly, then slice and arrange overlapping in the base of a large ovenproof dish, greased with a little of the low-fat spread for 3 minutes. Remove from the heat and stir in the flour, then blend in the milk. Return to the heat and bring to the boil, stirring until very thick. Add the herbs, cheese and a little salt and pepper, then beat in the egg yolks. Whisk the egg whites until stiff and fold into the mixture with a metal spoon. Spoon over the potatoes. Bake in a preheated oven at 190degree C/375degree F/gas mark 5 for about 25 minutes or until risen, golden and just set. Serve straight away with Saucy Runner Beans.

Liver and Macaroni Casserole

(SERVES 4)

• 350 g/12 oz pigs` liver, thinly sliced
• 25 g/1 oz/2 tbsp low-fat spread
• 2 onions, thinly sliced
• 20 g/ ¾ oz/3 tbsp plain (all-purpose) flour
• 400 g/14 oz/1 large can chopped tomatoes
• 150 ml/ ¼ pt/ 2/3 cup chicken or pork stock, made with ½ stock cube
• 10 ml/2 tsp chopped sage
• Salt and freshly ground black pepper
• 100 g/4 oz macaroni

To Serve:

• Tangy Shredded Cabbage

Brown the liver in half the low-fat spread in a flameproof casserole (Dutch oven) for 1 minute on each side. Remove from the pan with a draining spoon. Add the remaining low-fat spread and fry (sauté) the onions for 3 minutes until softened and lightly golden. Add the flour and cook, stirring, for 1 minute. Blend in the can of tomatoes and stock. Bring to the boil, stirring. Return the liver to the pan and add the sage and a little salt and pepper. Cover and cook in a preheated oven at 180degree C/350 degree F/gas mark 4 for 1 hour. Meanwhile, cook the macaroni according to the packet directions. Drain. Stir into the casserole and serve with Tangy Shredded Cabbage.

Pork Chops in Red Wine

(SERVES 4)

• 25 g/1 oz/2 tbsp low-fat spread
• 2 onions, thinly sliced
• 2 large carrots, thinly sliced
• 2 courgettes (zucchini), thinly sliced
• 4 pork loin chops, trimmed of all fat
• 150 ml/ ¼ pt/ 2/3 cup red wine
• 150 ml/ ¼ pt/ 2/3 cup pork chicken stock, made with ½ stock cube
• Salt and freshly ground black pepper
• 1 bouquet garni sachet
• 15 ml/1 tbsp redcurrant jelly (clear conserve)
• 15 ml/1 tbsp cornflour (cornstarch)
• 15 ml/1 tbsp water
• Chopped parsley

To Serve:

• Fluffy Mashed Potatoes
• Broccoli

Melt the low-fat spread in a flameproof casserole (Dutch oven). Add the onions, carrots and courgettes and fry (sauté) for 2 minutes, stirring. Remove from the pan with a draining spoon. Add the chops to the pan and brown on both sides. Return the vegetables on top of the pork. Pour in the wine, stock, a little salt and pepper and the bouquet garni sachet. Bring to the boil, cover and transfer to a preheated oven at 200degree C/400degree F/gas mark 6 for about 40 minutes or until the pork and vegetables are tender. Lift the pork and vegetables out of the casserole with a draining spoon and keep warm. Discard the bouquet garni. Stir in the redcurrant jelly until dissolved. Blend the cornflour with the water and a little of the cooking liquor. Return to the pan, bring to the boil and cook for 1 minute, stirring, until thickened. Taste and re-season if necessary. Return the chops and vegetables to the casserole. Garnish with parsley and Serve with Fluffy Mashed Potatoes and Broccoli.

Bacon-stuffed Cabbage

(SERVES 4)

• 12 large cabbage leaves
• 1 large onion, chopped
• 8 lean rashers (slices) streaky bacon, rinded and finely chopped
• 225 g/8 oz mushrooms, chopped
• 25 g/1 oz/2 tbsp low-fat spread
• 75 g/3 oz/ 1/3 cup long-grain rice
• Salt and freshly ground black pepper
• 2.5 ml/ ½ tsp dried mixed herbs
• 2 tomatoes, skinned and chopped
• 300 ml/ ½ pt/ ¼ cups water
• 300 ml/ ½ pt/ ¼ cups passata (sieved tomatoes)
• 60 ml/4 tbsp very low-fat quark

To Serve:

• 450 g/1 1b potatoes, plain boiled

Cook the cabbage leaves in slightly salted boiling water for 2 minutes. Drain, rinse with cold water and drain again. Cut out any very thick central stalk. Fry (sauté) the onion, bacon and mushrooms in the low-fat spread in a large flameproof casserole (Dutch oven) for 5 minutes. Add the rice, a little salt and pepper, the herbs, tomatoes and half the water and cook for a further 5 minutes, stirring, until all the water has been absorbed. Divide the filling between the cabbage leaves. Fold in the sides and roll up. Pack into the casserole in a single layer. Blend the passata with the remaining water and pour over. Bring to the boil, reduce the heat, cover and simmer gently for 1 hour or until the cabbage parcels are really tender and the rice has absorbed a lot of the liquid so the parcels are bathed in a rich sauce. Spoon on to warmed plates and garnish each with 15ml/1 tbsp quark. Serve with plain boiled potatoes.

Ham Hot-pot

(SERVES 4)

• 225 g/8 oz/2 cups cooked ham pieces
• 6 leeks, sliced
• 450 g/1 1b potatoes, sliced
• 425 g/15 oz/1 large can butter beans, drained
• Salt and freshly ground black pepper
• 300 ml/ ½ pt/ ¼ cups ham stock, made with 1 stock cube
• 5 ml/1 tsp low-fat spread
• 30 ml/2 tbsp chopped parsley

To Serve:

• Carrots Cressy

Trim the ham pieces of any fat or gristle and cut into bite-sized pieces. Boil the leeks and potatoes separately in lightly salted water for 4 minutes. Drain. Layer the leeks, ham, butter beans and potatoes in a casserole dish (Dutch oven), seasoning each layer slightly and finishing with potatoes. Pour over the stock. Dot with the low-fat spread, cover and bake in a preheated oven at 190degree C/375degree F/gas mark 5 for 40 minutes. Remove the lid and continue cooking for a further 30 minutes or until golden on top and cooked through. Sprinkle with parsley and serve with Carrots Cressy.

Cockle-warming Sausage Stew

(SERVES 4)

• 450 g/1 1b low-fat pork sausages
• 2 leeks, sliced
• 450 g/1 1b carrots, thinly sliced
• 2 celery sticks, sliced
• 400 g/14 oz/1 large can chopped tomatoes
• 300 ml/ ½ pt/ ¼ cups vegetable stock, made with 1 stock cube
• 30 ml/2 tbsp tomato puree (paste)
• Salt and freshly ground black pepper
• 1 small bay leaf
• 450 g/1 1b potatoes, diced

To Serve:

• 4 not-too-thick slices crusty bread

Dry-fry (sauté) the sausages in a heavy-based saucepan until well browned all over. Remove from the pain and drain on kitchen paper. Drain of all the fat in the pan and wipe out with kitchen paper. Add the remaining ingredients except the potatoes. Return the sausages . Bring to the boil, reduce the heat, cover and simmer gently for 35 minutes. Add the potatoes and continue cooking for a further 30 minutes until the mixture is a rich stew with very little liquid. Taste and re-season if necessary. Remove the bay leaf and serve with a little crust bread.

Sausage and Bacon Kebabs

(SERVES 4)

• 8 rashers (slices) lean streaky bacon, rinded and halved
• 16 low-fat pork cocktail sausages
• 1 courgette (zucchini), cut into 8 small pieces
• 8 cheery tomatoes
• 8 button mushrooms
• 15 ml/1 tbsp low-fat spread
• 5 ml/1 tsp dried oregano

To serve:

• Mexican Rice
• 60 ml/4 tbsp chilli salsa from a jar
• Crisp lettuce, dressed with lemon juice and black pepper

Wrap a piece of bacon round each sausage. Thread a piece of courgette on each of eight skewers, add a sausage wrapped in bacon, then a tomato, then other sausage, then a mushroom. Place on a grill (broiler) rack. Melt the low-fat spread with the oregano and brush over the kebabs. Grill (broil) for about 10 minutes until cooked through, turning occasionally and brushing with the herby spread. Transfer to four warmed plates and serve with Spicy rice, chilli salsa and crisp lettuce.

Creamy Sherried Pork with Mushrooms

(SERVES 4)

• 450 g/1 1b pork fillet, cut into 4 thick slices
• 40 g/ 1 ½ oz/3 tbsp low-fat spread
• 1 garlic clove, crushed
• 10 ml/2 tsp chopped sage
• 1 onion, thinly sliced
• 15 ml/1 tbsp lemon juice
• 175 g/6 oz button mushrooms, sliced
• 30 ml/2 tbsp sherry
• 75 ml/5 tbsp low-fat double (heavy cream)
• Salt and freshly ground black pepper
• Chopped parsley

To Serve:

• Caraway Noodles
• Mixed Green Salad

Put the slices of pork one at a time in a plastic bag and beat with a rolling pin or meat mallet until flattened. Melt half the low-fat spread in a large frying pan (skillet) and fry (sauté) the meat on both sides to brown. Remove from the pan. Melt the remaining low-fat spread and fry the garlic, sage and onion, stirring, for 3 minutes until softened. Add the lemon juice and mushrooms and fry, stirring, for a further 2 minutes. Return the meat to the pan and add the sherry and cream. Season, cover and cook very gently for 5 minutes until the pork is cooked through. Transfer the meat to four warmed plates. Stir in the juices well, taste and re-season if necessary. Spoon over the fork, sprinkle with parsley and serve with Caraway Noodles and Mixed Green Salad.

Glazed Nutty Pork

(SERVES 4)

• 4 lean pork chops, trimmed of any fat
• 10 ml/2 tsp English made mustard
• 15 ml/1 tbsp clear honey
• 15 ml/1 tbsp raw peanuts, chopped
• 5 ml/1 tsp Worcestershire sauce
• 2.5 ml/ ½ tsp salt
• Freshly ground black pepper
• 5 ml/1 tsp melted low-fat spread

To Serve:

• Braised Celery
• Peas

Grill (broil) the chops for 5 minutes on each side until nearly cooked. Mix together the remaining ingredients and spread over the chops. Grill until golden brown and bubbling. Transfer to warmed plates and serve with Braised Celery and peas.

Gingered Pork with Apples and Cider

(SERVES 4)

• 450 g/1 1b pork fillet, thinly sliced
• 1.5 ml/ ¼ tsp ground ginger
• A good pinch of mixed (apple-pie) spice
• 1 small onion, thinly sliced
• 2 eating (dessert) apple, cored and sliced
• 25 g/1 oz/2 tbsp low-fat spread
• 150 ml/ ¼ pt/ 2/3 cup cider
• 150 ml/ ¼ pt/ 2/3 cup low-fat single (light) cream
• Salt and freshly ground black pepper
• 1 green (bell) pepper, cut into thin rings

To Serve:

• Fluffy Mashed Potatoes
• Green beans

Sprinkle the meat with the spices. Fry (sauté) the onion and apple in the low-fat spread for 2 minutes. Add the pork and stir-fry for 3 minutes until browned on all sides. Add the cider and simmer for about 5 minutes until the pork is tender. Boil rapidly for 1 minute, if necessary, to reduce the cider by half. Stir in the cream and season to taste. Do not allow to boil again. Meanwhile, cook the pepper rings in boiling water for 3 minutes. Drain. Spoon the pork and sauce on to warmed plates and garnish with the pepper rings. Serve with Fluffy Mashed Potatoes and green beans.

Turkish Pork Rolls

(SERVES 4)

4 lean pork steaks, about 100 g/4 oz each, trimmed of any fat.

For the stuffing:

• 50 g/2 oz lean raw cured ham such as Parma, Westphalian or Serrano, chopped
• 30 ml/2 tbsp pine nuts, chopped
• 25 g/1 oz/2 tbsp raisins, chopped
• 30 ml/2tbsp fresh breadcrumbs
• 15 ml/1 tbsp capers, chopped
• Salt and freshly ground black pepper

For the Sauce:

• 25 g/1 oz/2 tbsp low-fat spread
• 45 ml/3 tbsp dry white wine
• 30 ml/2 tbsp tomato puree (paste)
• 30 ml/2 tbsp water
• 1 piece of cinnamon stick

To garnish:

• 175 g/6 oz/ ¾ cup long-grain rice, boiled
• Crisp Green Salad

Place the pork steaks in a plastic bag one at a time and beat with a rolling pin or meat mallet until flattened and thin. Mix together the stuffing ingredients and spread over the pork. Roll up and secure with cocktail sticks (toothpicks). To make the sauce, heat the low-fat spread in a flameproof casserole (Dutch oven). Add the pork and brown on all sides. Reduce the heat. Blend the wine with the tomato puree and water. Pour into the pan with a little salt and pepper. Add the cinnamon stick. Cover and cook over a very gentle heat for 1 hour or until tender and bathed in sauce. Remove the cinnamon stick. Cover and cook over a very gentle heat for 1 hour or until tender and bathed in sauce. Remove the cinnamon stick. Transfer to warmed plates and top each with 15 ml/1 tbsp yoghurt and a sprinkling of parsley. Serve with boiled rice and Crisp Green Salad.

Pisa Pasta Prima

(SERVES 4)

• 225 g/8 oz rigatoni
• 225 g/8 oz/2 cups lean cooked ham pieces
• 2 onions, finely chopped
• 75 g/3 oz/ 1/3 cup low-fat spread
• 100 g/4 oz/1 cup frozen peas
• 5 ml/1 tsp dried mint
• 50 g/2 oz/ ½ cup Parmesan cheese, grated
• Salt and freshly ground black pepper
• 30 ml/2 tbsp skimmed milk

To Serve:

• Tomato and Basil Salad

Cook the pasta according to the packet directions. Drain and return to the pan. Trim every bit of fat and gristle from the ham and cut into small dice. Fry (sauté) the onions gently in half the low-fat spread until softened but not browned. Add the ham, peas and mint. Cover and cook very gently for 5 minutes, stirring occasionally. Add the remaining low-fat spread, half the cheese and a little salt and pepper. Add to the pasta and toss well. Moisten with the milk. Taste and add more seasoning if necessary. Pile on to warmed plates and sprinkle with the remaining Parmesan. Serve with Tomato and basil Salad.

Parma Ham and Mushroom Ribbons

(SERVES 4)

• 225 g/8 oz Papardelle (wide ribbon noodles)
• 25 g/1 oz/2 tbsp low-fat spread
• 100 g/4 oz button mushrooms, sliced
• 1 small garlic clove, crushed
• 90 ml/6 tbsp very low-fat crème fraiche
• Salt and freshly ground black pepper
• 1.5 ml/ ¼ tsp grated nutmeg
• 30 ml/2 tbsp chopped parsley
• 75 g/3 oz wafer-thin slices lean Parma ham, cut into thin strips
• 20 ml/4 tsp grated Parmesan cheese

To Serve:

• Mixed Leaf Salad

Cook the pasta according to the packet directions. Drain and return to the pan. Meanwhile, melt the low-fat spread in a saucepan and add the mushrooms and garlic. Cook gently, stirring, for 3 minutes until soft and the juices run. Stir in the crème fraiche, a little salt and pepper, the nutmeg and parsley and blend well. Add to the Papardelle with the Parma ham and toss gently until piping hot. Pile on to warmed plates, sprinkle with the Parmesan and serve with Mixed Leaf Salad.

Pork Chilli

(SERVES 4)

• 450 g/1 1b/4 cups minced (ground) pork
• 2 onions, finely chopped
• 1 garlic clove, crushed
• 2.5 ml/ ½ tsp chilli powder
• 5 ml/1 tsp ground cumin
• 5 ml/1 tsp dried sage
• 400 g/14 oz/1 large can chopped tomatoes
• 15 ml/1 tbsp tomato puree (paste)
• 425 g/15 oz/1 large can white kidney or cannellini beans, drained
• Salt and freshly ground black pepper
• Chopped parsley

To Serve:

• Cheesy-topped Rice
• Lettuce dressed with lemon juice and black pepper

Put the pork in a large saucepan with the onions and garlic. Fry (sauté), stirring, until the meat is brown and all the grains and separate. Pour off any fat. Stir in the chilli and cumin and cook for 1 minute. Add the remaining ingredients except the parsley and bring to the boil, stirring. Reduce the heat and simmer gently for 30 minutes, stirring occasionally. Taste and re-season if necessary. Serve on warmed plates, garnished with parsley with Cheesy-topped Rice and lettuce dressed with lemon juice and black pepper.

Kowloon Fried Rice

(SERVES 4)

• 100 g/4 oz/ ½ cup long-grain rice
• 2 carrots, diced
• 50 g/2 oz/ ¼ cup low-fat spread
• 3 eggs
• Salt and freshly ground black pepper
• 100 g/4 oz/1 cup peeled prawns (shrimp)
• 225 g/8 oz/2 cups cooked lean pork, diced
• 100 g/4 oz button mushrooms, sliced
• 100 g/4 oz/1 cup frozen peas
• 60 ml/4 tbsp boiling water
• ½ vegetable stock cube
• 30 ml/2 tbsp sherry
• 15 ml/1 tbsp soy sauce

To Serve:

• Chinese Leaf and Watercress Salad

Cook the rice and carrots in plenty of boiling, salted water for about 10-12 minutes until the rice is just tender. Drain, rinse with cold water and drain again. Meanwhile, heat half the low-fat spread in a frying pan (skillet). Beat two of the eggs with a little salt and pepper. Ad to the pan and fry (sauté), lifting and stirring, until the mixture forms a flat omelette. Roll up and cut into strips when cool enough to handle. Heat the remaining low-fat spread in a work or large frying pan. Add the rice, prawns, pork, mushrooms and peas and cook, tossing and stirring, for 5 minutes until piping hot. Mix together the water and stock cube until dissolved. Add to the pan with the sherry, soy sauce and a little more salt and pepper. Push the mixture to one side of the pan. Beat the third egg and pour in. Cook, stirring, until scrambled, then toss back into the rice. Pile on to warmed plates and serve topped with the omelette strips and with Chinese Leaf and Watercress Salad.

Saucy Braised Celery and Ham

(SERVES 4)

• 430 g/15 ½ oz/1 large can celery hearts (4 in all), drained
• 4 lean slices ham
• 100 g/4 oz/1 cup frozen peas
• 228 g/8 oz/1 small can chopped tomatoes
• 2.5 ml/ ½ tsp dried oregano
• 25 g/1 oz/ ¼ cup plain (all-purpose) flour
• 450 ml/ ¾ pt/2 cups skimmed milk
• 25 g/1 oz/2 tbsp low-fat spread
• 40 g/1 ½ oz/ 1/3 cup low-fat Cheddar cheese grated
• 40 g/1 ½ oz/ 1/3 cup Emmental (Swiss) cheese, grated

To Serve:

• Crunchy Spinach Salad

Dry the celery on kitchen paper. Wrap a piece of ham round each celery heart. Spread the peas in the base of an ovenproof serving dish. Lay the celery on top. Spoon over the tomatoes and sprinkle with the oregano. Blend the flour with the milk in a saucepan. Add the low-fat spread. Bring to the boil and cook for 2 minutes, stirring. Stir in two-thirds of the cheeses and season to taste. Spoon into the dish to cover the tomatoes completely. Sprinkle with the remaining Cheese. Bake in a preheated oven at 190degree C/375degree F/gas mark 5 for about 25 minutes until golden brown and piping hot. Serve with Crunchy Spinach Salad.

Fireside Supper

(SERVES 4)

• 2*400 g/2*14 oz/2 large cans no-added-sugar baked beans
• 1 packet onion soup mix
• 30 ml/2 tbsp tomato puree (paste)
• 30 ml/2 tbsp water
• 15 ml/1 tbsp honey
• 15 ml/1 tbsp Dijon mustard
• 16 hot-dog sausages, cut into short lengths
• 25 g/1 oz/ ½ cup fresh breadcrumbs
• 5 ml/1 tsp dried mixed herbs
• A pinch of garlic salt

To Serve:

• Celery and Apple Slaw

Blend the first six ingredients in an ovenproof dish. Stir in the hot dogs. Cover and bake in a preheated oven at 180degree C/350degree F/gas mark 4 for 1 hour. Meanwhile, toss the breadcrumbs, herbs and a little garlic salt over a moderate heat in a frying pan (skillet) until golden brown and crispy. Sprinkle over the casserole and serve piping hot in bowls with Celery and Apple Slaw to follow.

Bacon-topped Liver Bake

(SERVES 4)

• 5 ml/1 tsp low-fat spread
• 350 g/12 oz pigs` liver, trimmed
• 1 onion, quartered
• 1 slice bread
• 8 sage leaves
• 2 parsley sprigs
• Salt and Freshly ground black pepper
• 1 egg, beaten
• 8 lean rashers (slices) streaky bacon, rinded
• 300 ml/ ½ pt 1 ¼ cups chicken stock, made with 1 stock cube
• 75 g/3 oz button mushrooms, sliced
• 15 ml/1 tbsp cornflour (cornstarch)
• 15 ml/1 tbsp sherry or water

To Serve:

• 450 g/1 1b potatoes, boiled
• Peas

Lightly grease a 1.2 litre/2 pt/5 cup ovenproof serving dish with the low-fat spread. Mince (grind) the liver, onion, bread and herbs into a bowl. Alternatively, put in a food processor but don’t process to finely. Season with salt and pepper and mix with the egg. Press into the dish. Lay the bacon on top and spoon over 45 ml/3 tbsp of the stock. Cover with foil and bake in a preheated oven at 190degree C/375degree F/gas mark 5 for 30 minutes. Remove the foil after 20 minutes to allow the top to brown. Meanwhile, put the remaining stock in the saucepan. Add the mushrooms and simmer gently for 5 minutes. Blend the cornflour with the sherry or water and stir into the stock. Bring to the boil and simmer for 1 minute, stirring. Serve the bake with the sauce and plain boiled potatoes and peas.

Smoked Salmon and Broccoli Papardelle

(SERVES 4)

• 225 g/8 oz Papardelle (wide ribbon noodles)
• 175 g/6 oz broccoli, cut into tiny florets
• 100 g/4 oz smoked salmon pieces, cut up if necessary
• 50 g/2 oz/ ¼ cup very low-fat quark
• 2 eggs
• 60 ml/4 tbsp skimmed milk
• Salt and freshly ground black pepper
• A squeeze of lemon juice
• 25 g/1 oz fresh Parmesan Cheese, thinly shaved with a potato peeler

Cook the pasta according to the packet directions. Add the broccoli for the last 5 minutes cooking time. Drain and return to the saucepan. Add the salmon and quark. Toss gently. Beat together the eggs and milk and add to the pan with some salt and pepper. Cook over a gentle heat until creamy but not totally scrambled. Taste and add lemon juice and a little more seasoning if necessary. Pile on to warmed plates and top with Parmesan shavings.

Fish Rosti

(SERVES 4)

• 25 g/1 oz/2 tbsp low-fat spread
• 450 g/1 1b potatoes, grated
• Salt and freshly ground black pepper
• 450 g/1 1b white fish fillets, skinned and cut into small pieces
• Grated rind of ½ lemon
• 15 ml/1 tbsp chopped parsley
• 300 ml/ ½ pt/ 1 ¼ cups passata (sieved tomatoes)
• 5 ml/1 tsp chopped basil
• Lemon wedges

To serve:

• Mange tout (snow peas)

Melt the low-fat spread in a frying pan (skillet). Add half the potatoes and press down well. Season with salt and pepper. Add the fish in an even layer and sprinkle with the lemon rind, parsley and a little seasoning. Top with the remaining potatoes, press down well again and season lightly. Cover with foil or a lid and cook gently for 30 minutes until cooked through. Meanwhile, heat the passata with the basil in a small saucepan. Turn the fish cake out on to a warmed serving plate. Garnish with lemon wedges and serve, cut into quarters, with the tomato sauce and mange tout.

Cod with Cheese and Anchovies

(SERVES 4)

• 4 pieces of cod fillet, about 150 g/5 oz each, skinned
• 25 g/1 oz/2 tbsp low-fat spread
• 2 ripe tomatoes, sliced
• 100 g/4 oz Mozzarella Cheese, thinly sliced
• 50 g/2 oz/1 small can anchovies, drained
• A few torn basil leaves

To Serve:

• 1 small ciabatta leaves
• Italian Celeriac Salad

Fry (sauté) the fish in the low-fat spread for 1 minute on each side. Top with tomatoes slices, then the cheese. Rinse the anchovy fillets and pat dry. Arrange attractively on top. Cover the pan with foil or a lid and cook gently for about 6-7 minutes until the fish is cooked and the cheese has melted. Transfer to warmed serving plates. Throw a few ton basil leaves over each and serve with a small ciabatta loaf and Italian Celeriac Salad.

Fishermen`s Crumble

(SERVES 4)

• 75 g/3 oz/ ¾ cup plain (all-purpose) flour
• 10 ml/2 tsp paprika
• 40 g/1 ½ oz/3 tbsp low-fat spread
• 50 g/2 oz/ ½ cup Edam cheese, grated
• 450 g/1 1b white fish fillets, skinned and cubed
• 295 g/10 ½ oz/1 small can condensed celery soup
• 100 g/4 oz/1 cup frozen diced mixed vegetables
• 2.5 ml/ ½ tsp dried mixed herbs
• 15 ml/1 tsp snipped chives

To Serve:

• Broccoli

Put the flour in a bowl with the paprika. Add the low-fat spread and rub with the fingertips or a fork until the mixture resembles breadcrumbs. Stir in the cheese. Put the fish in an ovenproof dish and stir in the soup, vegetables and herbs. Spoon the crumble mixture over and press down lightly. Bake in a preheated oven at 200degree C/400degree F/gas mark 6 for about 30 minutes until golden brown and cooked through. Serve with broccoli.

Golden-topped Tuna and Sweetcorn

(SERVES 4)

• 175 g/6 oz penne or other pasta shapes
• 20 g/ ¾ oz/3 tbsp plain (all-purpose) flour
• 300 ml/ ½ pt/ ¼ cups skimmed milk
• 20 g/ ¾ oz/ 1 ½ tbsp low-fat spread
• 75 g/3 oz/ ¾ cup strong low-fat Cheddar cheese, grated
• Salt and freshly ground black pepper
• 185 g/6 ½ oz/1 small can tuna in brine, drained
• 200 g/7 oz/1 small can Sweetcorn (corn), drained
• 30 ml/2 tbsp chopped parsley
• 25 g/1 oz/1 cup cornflakes, crushed

To Serve:

• Iceberg Boats

Cook the pasta according to the packet directions. Drain. Whisk together the flour and milk in a saucepan until smooth. Add the low-fat spread. Bring to the boil and cook for 2 minutes, stirring, until thickened and smooth. Stir in two-thirds of the cheese, a little salt and pepper, the tuna, Sweetcorn and parsley. Mix well. Stir in the pasta. Taste and add more seasoning if necessary. Heat through. Spoon into a flameproof dish. Mix the remaining cheese with the crushed cornflakes and sprinkle over the top. Place under a moderate grill (broiler) until golden and bubbling. Serve hot with Iceberg Boats.

Tempting Baked Haddock

(SERVES 4)

• 4 small haddock fillets, about 150 g/5 oz each, skinned
• 5 ml/1 tsp extra virgin olive oil
• 25 g/1 oz/2 tbsp low-fat spread
• 60 ml/4 tbsp dry vermouth
• 30 ml/2 tbsp tomato ketchup (catsup)
• 2.5 ml/ ½ tsp dried mixed herbs
• Salt and freshly ground black pepper
• 30 ml/2 tbsp white breadcrumbs
• 15 ml/1 tbsp chopped parsley
• 1 garlic clove, very finely chopped

To serve:

• Fennel Potatoes
• Mixed Leaf Salad

Lay the fish in a shallow flameproof dish. Heat the oil with the low-fat spread and drizzle over. Sprinkle with the herbs and salt and pepper. Mix the breadcrumbs with the parsley and garlic. Scatter over, then bake in a preheated oven at 180degree C/375degree F/gas mark 4 for about 30 minutes until cooked through and golden on top. Serve with Fennel Potatoes and Mixed Leaf Salad.

Fish Pie

(SERVES 4)

• 225 g/8 oz cod or haddock fillet, skinned
• 375 ml/13 fl oz/1 ½ cups milk
• 50 g/2 oz/ ½ cup frozen peas
• 20 g/ ¾ oz/3 tbsp plain (all-purpose) flour
• 40 g/1 ½ oz/3 tbsp low-fat spread
• Salt and freshly ground black pepper
• 30 ml/2 tbsp chopped parsley
• 450 g/1 1b potatoes, cut into small pieces
• 2 eggs, scrubbed under the cold tap

To Serve:

• Green Beans with Cherry Tomatoes

Put the fish in a saucepan with 300 ml/ ½ pt/ ¼ cups of the milk. Add the mushrooms and peas. Bring to the boil, cover, reduce the heat and simmer gently for about 8 minutes or until the fish is tender. Lift out the fish, mushrooms and peas with a draining spoon and transfer to a flameproof serving dish. Flake the fish roughly with a fork, discarding any bones. Blend half the remaining cold milk with the flour and stir into the fish milk with a third of the low-fat spread. Bring to the boil and cook for 2 minutes, stirring all the time. Season to taste and stir in the parsley. Pour over the fish mixture in the dish and mix in. Boil the potatoes and the eggs in their shells in salted water for ten minutes until the potatoes are tender. Drain and plunge the eggs into cold water. Mash the potatoes with the remaining. Milk and half the remaining low-fat spread. Shell and chop the eggs and add to the fish mixture. Pile the potato on top and dot with the remaining low-fat spread. Place under a hot grill (broiler) until the potato is browned and the mixture is piping out. Serve with Green Beans with Cherry Tomatoes.

Prawn Supper

(SERVES 4)

• 100 g/4 oz/ ½ cup cup long-grain rice
• 225g/8 oz/2 cups peeled prawns (shrimp)
• 295 g/10 ½ oz/1 small can condensed cream of mushroom soup
• 50 g/2 oz/ ½ cup low-fat Cheddar cheese grated
• 25 g/1 oz/ ¼ cup blue cheese, crumbled
• 10 ml/2 tsp tomato ketchup (catsup)
• For the garnish:
• 1 celery stick
• 5 cm/2 in piece cucumber
• 1 carrot
• 15 ml/1 tbsp chopped parsley

To Serve:

• Garlic Bread

Boil the rice according to the packet directions. Drain and mix with the remaining ingredients. Spoon into an ovenproof dish and bake in a preheated oven at 180degree C/350degree F/gas mark 4 for about 30 minutes until piping hot. Meanwhile, prepare the garnish. Cut the celery stick into three and cut each piece into very thin matchsticks. Cut the cucumber into very thin matchsticks. Cut the carrot into two or three pieces, thin into very thin matchsticks. Mix together with the parsley. Spoon the prawn mixture on to warmed plates and garnish with a small pile of the celery mixture. Serve hot with Garlic Bread.

Tasty Whiting Bake

(SERVES 4)

• 100 g/4 oz/ ½ cup long-grain rice
• 40 g/1 ½ oz/3 tbsp low-fat spread
• 2 large onions, sliced
• 30 ml/2 tbsp chopped parsley
• 5 ml/1 tsp paprika
• 450 g/1 1b tomatoes, skinned and chopped
• Salt and freshly ground black pepper
• 450 g/1 1b whiting fillet, cut into thick strips
• 15 ml/1 tbsp cornflour (cornstarch)
• 5 ml/1 tsp dried dill (dill weed)
• 150 ml/ ¼ pt/ 2/3 cup soured (dairy sour) cream
• 25 g/1 oz/ ½ cup wholemeal breadcrumbs
• 1.5 ml/ ¼ tsp cayenne

To Serve:

• Spinach with Mushrooms

Cook the rice according to the packet directions. Drain, rinse with cold water and drain again. Lightly grease a 1.5 litre/ 2 ½ pt/6 cup ovenproof dish with a very little of the low-fat spread. Spoon the rice into the base and spread out. Melt 25 g/1 oz/2 tbsp of the remaining low-fat spread in the rice saucepan and fry (sauté) the onions for 5 minutes, stirring, until browned and softened. Mix in the parsley, paprika, tomatoes and some salt and pepper. Spoon over the rice. Toss the fish in the cornflour with a little salt and pepper. Spoon over the rice. Toss the fish in the cornflour with a little salt and pepper. Lay on top of the tomato mixture and sprinkle with the dill. Pour over the soured cream. Cover and bake in a preheated oven at 190degree C/375degree F/gas mark 5 for 30 minutes. Meanwhile, melt the remaining low-fat spread in a frying pan (skillet) and fry the crumbs, stirring, until golden brown. Mix with the cayenne. Scatter over the cooked fish dish and serve straight away with Spinach with Mushrooms.

Cheese and Garlic-topped Haddock

(SERVES 4)

• 25 g/1 oz/2 tbsp low-fat spread
• 4 pieces haddock fillet, about 175 g/6 oz each, skinned
• 50 g/2 oz/ ½ cup low-fat red Leicester cheese, grated
• 15 ml/1 tbsp skimmed milk
• 15 ml/1 tbsp chopped parsley
• 1 small garlic clove, crushed
• Salt and freshly ground black pepper
• Pepper sprigs

To Serve:

• White Chips
• Tomatoes with Courgettes

Grease a shallow flameproof dish with a little of the low-fat spread. Put the fish in it, skinned sides up. Grill (broil) for 3 minutes. Turn over. Mix the remaining low-fat spread with the cheese, milk, parsley, garlic and a little salt and pepper. Spread over the fish and return to the grill (broiler) for about 10 minutes until golden and bubbling and the fish is cooked through. Carefully transfer to warmed serving plates, garnish with parsley sprigs and serve with White Chips and Tomatoes with Courgettes.

Kedgeree

(Serves 4)

• 175 g/6 oz/ ¾ cup long-grain rice
• 2 eggs, scrubbed under the cold tap
• 50 g/2 oz/½ cup frozen peas
• 175 g/6 oz smoked haddock
• 150 ml/ ¼ pt/ 2/3 cup skimmed milk
• 25 g/1 oz/2 tbsp low-fat spread
• 1 small onion, finely chopped
• Salt and freshly ground black pepper
• 1.5 ml/ ¼ tsp grated nutmeg
• 30 ml/2 tbsp chopped parsley
• 15 ml/1 tbsp low-fat single (light) cream

To Serve:

• Poached Tomatoes with Mushrooms

Bring a pan of lightly and salted water to the boil. Add the rice and the eggs in their shells and boil for 10 minutes or until the rice is tender. Add the peas after 5 minutes. Drain and plunge the eggs immediately into cold water. Shell and roughly chop the eggs. Meanwhile, poach the fish in the milk for 5 minutes or until tender. Remove the fish from the pan, reserving the milk. Flake the fish and remove the skin and any bones. Meanwhile, melt the low fat spread in the rice saucepan and fry (sauté) the onion for 3 minutes, stirring until softened and only lightly golden. Stir in the rice and peas, the flaked fish, eggs, salt and pepper to taste and the nutmeg. Toss over a gentle heat. Stir in the parsley and cream and moisten to taste with the reserved milk(I use about 30 ml/2 tbsp). When piping hot, spoon on to warmed plates and serve with Poached Tomatoes with Mushrooms.

Warm Summer Seafood

(SERVES 4)

• 450 g/1 1b baby squid, cleaned and sliced into rings
• 15 ml/1 tbsp olive oil
• 25 g/1 oz/2 tbsp low-fat spread
• 1 garlic clove, crushed
• 5 ml/1 tsp fresh dill (dill weed)
• 15 ml/1 tbsp chopped parsley
• 15 ml/1 tbsp lemon juice
• Salt and freshly ground black pepper
• 4 crab sticks, cut into chunks
• 225 g/8 oz/2 cups peeled prawns (shrimp)
• 1 lollo rosso lettuce, turn into pieces
• ½ cucumber peeled, seeded and cut into matchsticks
• 8 cherry tomatoes, halved
• A few dill sprigs
• 4 green olives
• Lemon wedges

Put the liquid in a frying pan (skillet) with the oil and low-fat spread and the garlic and cook gently, stirring, for about 5 minutes until pink and tender. Stir in the herbs, lemon juice and some salt and pepper. Add the crab and both types of prawns and toss for 2 minutes. Turn into a large salad bowl and add the lettuce, cucumber and tomatoes. Toss and re-season if necessary. Serve straight away, garnished with dill sprigs, olives and lemon wedges.

Cod Steaks with Fennel

(SERVES 4)

• 450 g/1 1b potatoes, cut into chunks
• 100 g/4 oz French (green) beans, cut into short lengths
• 25 g/1 oz/2 tbsp low-fat spread
• 1 onion, sliced
• 1 garlic clove, crushed
• 1 fennel head, sliced
• 225 g/8 oz button mushrooms
• 400 g/14 oz/1 large can chopped tomatoes
• 4 cod steaks, skinned
• 150 ml/ ¼ pt/ 2/3 cup dry white wine
• Salt and freshly ground black pepper
• Lemon twists
• Chopped Parsley

To serve:

• 1 small French stick

Cook the potatoes in lightly salted boiling water for 5 minutes. Add the beans half-way through cooking. The vegetables should be almost cooked. Drain. Meanwhile, melt the low-fat spread in a flameproof casserole (Dutch oven) and fry (sauté) the onion, garlic and fennel for 4 minutes, stirring. Add the mushrooms and tomatoes and bring to the boil. Add the potatoes and beans, then lay the fish on top and pour over the wine. Season. Transfer to a preheated oven at 190degree C/375degree F/gas mark 5 for 40 minutes until the fish steaks with lemon twists and chopped parsley and serve with a small French stick to mop up the juices.

Smoked Mussel and Potato Bake

(SERVES 4)

• 450 g/1 1b potatoes, sliced
• 100 g/4 oz/1 small can smoked mussels
• 225 g/8 oz/1 cup very low-fat soft cheese
• Lemon juice
• 15 ml/1 tbsp skinned chives
• 15 ml/1 tbsp chopped parsley
• Salt and freshly ground black pepper
• 150 ml/ ¼ pt/ 2/3 cup skimmed milk
• 1 egg, beaten
• 50 g/2 oz/ ½ cup Emmental (Swiss) cheese, grated
• A parsley sprig

To Serve:

• Baked Tomatoes with Spring Onions
• Crisp Green Salad

Pare-boil the potatoes in lightly salted water for 4 minutes until almost tender. Drain. Drain the oil from the mussels and roughly chop. Mix with the soft cheese. Layer the potatoes with the cheese mixture, sprinkling each layer of cheese with lemon juice, the herbs and a little salt and pepper. Finish with a layer of potatoes. Beat together the egg and milk and pour over. Sprinkle with the Gruyere. Bake in a preheated oven at 190degree C/375degree F/gas mark 5 for about 45 minutes or until set and golden brown and the potatoes are tender. Garnish with a parsley sprig and serve with Baked Tomatoes with Spring Onions and Crisp Green Salad.

Poached Hake in Velvet Lemon Sauce

(SERVES 4)

• 2 lemons
• 4 hake fillets, about 175 g/6 oz each, skinned
• 150 ml/ ¼ pt/ 2/3 cup fish or vegetable stock, made with ½ stock cube
• 150 ml/ ¼ pt/ 2/3 cup skimmed milk
• 1 small bay leaf
• 15 g/ ½ oz/1 tbsp low-fat spread
• 150 ml/ ¼ pt/ 2/3 cup very low-fat plain yoghurt
• 15 ml/1 tbsp cornflour (cornstarch)
• Salt and white pepper
• A few grains of artificial sweetener (optional)
• A few coriander (cilantro) leaves

To serve:

• Parsleyed Potatoes
• Baby Asparagus Spears

Pare the rind off one of the lemons and cut into thin strips. Boil in water for 2 minutes. Drain, rinse with cold water, drain again and reserve for garnish. Grate the rind off the second lemon and squeeze the juice from the both. Put the fish in a flameproof casserole (Dutch oven) with the stock, milk, most of the lemon rind, the lemon juice and the bay leaf. Bring to the boil, reduce the heat, cover and cook gently for 6 minutes or until the fish is tender and just cooked through. Carefully lift out the fish with a fish keep warm. Blend the low-fat spread into the juices. Blend together the yoghurt and cornflour and stir into the pan. Bring to the boil and cook for 2 minutes, stirring. Season to taste with salt, pepper and a few grains of sweetener, if liked. Discard the bay leaf. Spoon the sauce over the fish and sprinkle with the reserved lemon rind. Lay a few coriander leaves to the side of each piece and serve with Parsleyed Potatoes and Baby Asparagus Spears.

Crab Soufflé

(SERVES 4)

• 35 g/1 ¼ oz/2 ½ tbsp low-fat spread
• 2 courgettes (zucchini), sliced
• 50 g/2 oz button mushrooms, sliced
• Salt and freshly ground black pepper
• 2.5 ml/ ½ tsp dried mixed herbs
• 15 g/ ½ oz/2 tbsp plain (all-purpose) flour
• 150 ml/ ¼ pt/ 2/3 cup skimmed milk
• 15 ml/1 tbsp low-calorie mayonnaise
• 30 ml/2 tbsp grated Parmesan cheese
• 3 eggs, separated
• 170 g/6 oz/1 small can white crabmeat, drained

To Serve:

• Herby Potatoes
• Mixed Salad

Use 10 ml/2 tsp of the low-fat spread to grease an 18 cm/7 in soufflé dish. Melt 15 g/ ½ oz/1 tbsp of the spread in a frying pan (skillet). Add the courgettes and mushrooms and cook, stirring, for 2 minutes. Cover with a lid and cook gently for 5 minutes until softened and the juices have run. Season to taste with salt and pepper and add the herbs. Turn into the soufflé dish. Melt the remaining low-fat spread in a saucepan. Add the flour and milk and bring to the boil, stirring all the time. Beat in the mayonnaise, parmesan and egg yolks. Stir in the crab meat. Season Whisk the egg whites until stiff and fold in with a metal spoon. Spoon on top of the mushrooms and courgettes and bake in a preheated oven at 200degree C/400degree F/gas mark 6 for 25-30 minutes until well risen, golden and just set. Serve straight away with Herby Potatoes and Mixed Salad.

Scandinavian Trout

(SERVES 4)

• 4 trout, cleaned
• Salt and freshly ground black pepper
• 25 g/1 oz/2 tbsp low-fat spread
• 150 ml/ ¼ pt/ 2/3 cup buttermilk
• 5 ml/1 tsp cornflour (cornstarch)
• 15 ml/1 tbsp snipped chives
• 15 ml/1 tbsp chopped parsley
• 30 ml/2 tbsp flaked (slivered) almonds

To Serve:

• Parsleyed Potatoes
• Curly Endive Salad

Rinse the fish and pat dry with kitchen paper. Remove the heads, if preferred. Season lightly. Melt the low-fat spread in a large frying pan (skillet) and fry (sauté) the fish for 3 minutes on each side. Blend the buttermilk with the cornflour and add to the pan with the herbs and a little more salt and pepper. Cover with foil or a lid and cook gently for about 8 minutes until the fish is cooked through. Meanwhile, dry-fry the almonds in a frying pan until golden. Transfer the fish to warmed serving plates. Stir the creamy juices well and spoon over. Garnish with the toasted almonds and serve with Parsleyed Potatoes and Curly Endive Salad.

Salmon Gnocchi

(SERVES 4)

Prepare as for Tuna Gnocchi but substitute a small can of pink salmon, skin and bones removed, for the tuna and celery soup for mushroom. For added texture, blanch 2 chopped sticks of celery in boiling water for 2 minutes and mix in with the soup and salmon before topping with the gnocchi.

Midweek Paella

(SERVES 4)

• 1 packet savoury vegetable rice
• 450 ml/ ¾ pt/2 cups boiling water
• 100 g/4 oz/1 cup cooked chicken, diced
• 250 g/9 oz/1 small can mussels in brine, drained
• 100 g/4 oz/1 cup peeled prawns (shrimp)
• Chopped parsley

To Serve:

• Hot Herb Bread
• Mixed Green Salad

Put the rice in a pan with the boiling water. Stir, cover and simmer for 12 minutes. Add the remaining ingredients except the parsley and cook for a further 8 minutes until all the liquid has been absorbed and the rice is tender. Spoon on to warmed plates and sprinkle with chopped parsley. Serve with hot herb Bread and Mixed Green Salad.

Tuna Gnocchi

(SERVES 4)

• 600 ml/1 pt 2 ½ cups skimmed milk
• 5 ml/1 tsp salt
• Freshly ground black pepper
• 1 bay leaf
• 1.5 ml/ ¼ tsp grated nutmeg
• 150 g/5 oz/scant 1 cup semolina (cream of wheat)
• 2 eggs
• 100 g/4 oz/1 cup low-fat Cheddar cheese, grated
• 185 g/6 ½ oz/1 small can condensed cream of mushroom soup
• 15 g ½ oz/1 tbsp low-fat spread, melted
• Tomato wedges
• Chopped Coriander (cilantro) leaves

To Serve:

• Italian Celeriac Salad

Put the milk, salt, some pepper, the bay leaf and nutmeg in a saucepan. Blend in the semolina. Bring to the boil and cook for 10 minutes, stirring all the time, until really thick. Discard the bay leaf. Beat in the eggs and three quarters of the cheese. Spread out on non-stick baking parchment on a baking sheet to about 2 cm/ ¾ in thick, using a wet palette knife. Leave to cool, then chill for 1 hour. Cut into 4 cm/ 1 ½ in squares. Meanwhile, mix the tuna with the soup and turn into a 1.2 litre/2 pt/5 cup ovenproof dish. Arrange the gnocchi overlapping around the top. Brush with the low-fat spread and sprinkle with the remaining cheese. Bake in a preheated oven at 200degree C/400degree F/gas mark 6 for 30 minutes until golden and sizzling. Garnish with tomato wedges and chopped coriander and serve with Italian Celeriac Salad.

Chicken Supreme Salad

(SERVES 4)

• 4 small boneless chicken breasts
• 300 ml/ ½ pt/ ¼ cups chicken stock, made with 1 stock cube
• 175 g/6 oz/ ¾ cup long-grain rice
• Salt and freshly ground black pepper
• ½ cucumber, diced
• 2 red skinned eating (dessert) apples, diced
• 5 ml/1 tsp lemon juice
• 120 ml/4 fl oz/ ½ cup very low-fat plain yoghurt
• 75 ml/5 tbsp low-calorie mayonnaise
• 5 ml/1 tsp curry paste
• 10 ml/2 tsp smooth mango chutney
• Torn Coriander (cilantro) leaves

To Serve:

• Banana and Chicory Salad

Put the chicken in a saucepan with the stock. Bring to the boil, reduce the heat and poach gently for about 10-15 minutes until the chicken is tender. Remove form the pan with a draining spoon and leave until cold. Meanwhile, make the stock up to 600 ml/1 pt 2 ½ cups with water. Bring to the boil and a little salt and cook the rice for about 10 minutes until tender. Drain, rinse with cold water, drain again and leave until cold. Mix in the cucumber and apple, tossed in the lemon juice, and pile on to four serving plates. Place the cold chicken breasts on top. Mix the yoghurt with the mayonnaise and curry paste. Stir in the chutney and season to taste. Spoon over the chicken and garnish with a few torn coriander leaves. Serve with Banana and Chicory Salad.

Mediterranean Jellied Chicken

(SERVES 4)

• 15 ml/1 tbsp powdered gelatine
• 300 ml/ ½ pt/ ¼ cups chicken stock, made with 1 stock cube
• 45 ml/3 tbsp lemon juice
• 75 ml/5 tbsp low-calorie mayonnaise
• 1 spring onion (scallion) finely chopped
• 3 celery sticks, chopped
• 1 red (bell) pepper, chopped
• 5 cm/2 in piece cucumber, chopped
• 5 ml/1 tsp chopped basil
• 6 stuffed olives, sliced
• 350 g/12 oz/3 cups cooked chicken, chopped
• Salt and freshly ground black pepper
• Lollo rosso lettuce leaves
• A basil sprig

To Serve:

• 450 g/1 1b baby new potatoes, boiled
• Mixed Salad

Dissolve the gelatine in the stock according to the packet directions. Stir in the lemon juice. Leave to cool. When cold, whisk in mayonnaise and chill until the consistence of egg white, the fold in the prepared vegetables, the basil, olives and chicken. Season to taste. Turn into a fluted mould. Chill until set. Loosen the edges and turn out onto a bed of lollo rosso leaves. Garnish with a basil sprig and serve with boiled new potatoes and Mixed Salad.

Easy Tandoori Chicken

(SERVES 4)

• 8 chicken drumsticks, skin removed
• 300 ml/ ½ pt/ ¼ cups very low-fat plain yoghurt
• 1 small garlic clove, crushed
• 15 ml/1 tbsp tandoori powder
• 5 ml/1 tsp chopped coriander (cilantro)
• Salt and freshly ground black pepper
• Shredded lettuce
• Lemon wedges
• Tomato wedges
• Coriander sprigs

To Serve:

• 175 g/6 oz/ ¾ cup basmati rice, boiled
• Mustard Carrot Salad

Make several slashes in the flesh of the chicken legs. Mix together the yoghurt, garlic, tandoori powder, chopped coriander and seasoning in a large, shallow dish. Add the chicken and rub the mixture well into the slits. When well coated, leave to marinate for at least 3 hours. Place the chicken in a baking tin (pan). Spoon any remaining marinade over. Cover with foil. Bake in preheated oven at 200degree C/400 degree F/gas mark 6 for 45 minutes. Remove the foil, pour off any liquid and bake uncovered for 15 minutes or until well browned and cooked through. Garnish with lettuce, lemon wedges, tomato wedges and coriander leaves and serve with boiled basmati rice and Mustard Carrot Salad.

Turkey and Cranberry Burgers

(SERVES 4)

• 450 g/1 1b/4 cups minced (ground) turkey
• 1 small onion, finely chopped
• 15 ml/1 tbsp chopped parsley
• 45 ml/3 tbsp fresh breadcrumbs
• Grated rind of ½ lemon
• 2.5 ml/ ½ tsp dried thyme
• 1.5 ml/ ¼ tsp grated nutmeg
• Salt and freshly ground black pepper
• 1 egg, beaten
• 40 ml/8 tsp cranberry sauce
• 4 small slices bread
• Low-fat spread
• 4 parsley sprigs

To serve:

• Brussels Spouts with Almonds

Mix the turkey with the onion, parsley, breadcrumbs, lemon, rind, thyme and nutmeg and season with salt and pepper. Mix with the egg to bind. Shape into eight flat cakes. Put 10 ml/2 tsp cranberry sauce on each of four patties. Top with the remaining ones and press the edges together well to seal. Grill (broil) on each side for about 5 minutes or until golden brown and cooked through. Meanwhile, cut large rounds from the slices of bread and spread very thinly on both sides with low-fat spread. Fry (sauté) in a frying pan (skillet) until golden brown on both sides. Transfer to four warmed plates. Top each slice with a burger, garnish with a parsley sprig and serve with Brussels Sprouts with Almonds.

Chicken and Broccoli Cheese

(SERVES 4)

• 350 g/12 oz broccoli, cut into florets
• 225 g/8 oz/2 cups cooked chicken, cut into bite-sized pieces
• 25 g/1 oz/2 tbsp low-fat spread
• 1 green (bell) pepper, chopped
• 1 onion, chopped
• 20 g/ ¾ oz/3 tbsp plain (all-purpose) flour
• 300 ml/ ½ pt 1 ¼ cups skimmed milk
• 50 g/2 oz/1 cup low-fat Cheddar cheese, grated
• Salt and freshly ground black pepper
• 25 g/1 oz/1 cup bran flakes, crushed
• 1.5 ml/ ¼ tsp chilli powder

To Serve:

• Bacon and Onion Topped
• Tomatoes

Cook the broccoli in lightly salted boiling water until just tender. Drain and transfer to an ovenproof serving dish. Scatter the chicken over. Melt the low-fat spread in the broccoli saucepan. Stir in the chopped pepper and onion and cook, stirring, for 3 minutes. Stir in the flour. Remove from the heat and blend in the milk. Return to the heat and bring to the boil stirring all the time. Cook for 2 minutes. Stir in the cheese and season to taste. Pour over the chicken and broccoli. Mix the bran flakes with the chilli powder and sprinkle over. Bake in a preheated oven at 190degree C/375degree F/gas mark 5 for 20 minutes. Serve hot with Bacon and Onion Topped Tomatoes.

Chicken Paprika

(SERVES 4)

• 2 onions, sliced
• 25 g/1 oz/2 tbsp low-fat spread
• 4 boneless chicken breasts, about 175 g/6 oz each
• 30 ml/2 tbsp paprika
• 400 g/14 oz/1 large can chopped tomatoes
• 228 g/8 0z/1 small can pimientos, drained and chopped
• Salt and freshly ground black pepper
• 45 ml/3 tbsp very low-fat plain yoghurt
• Chopped parsley

To Serve:

• Caraway Noodles
• Mixed Green Salad

Fry (sauté) the onions in the low-fat spread in large saucepan for 2 minutes. Add the chicken breasts and fry on each side to brown. Add the remaining ingredients except the yoghurt and parsley. Bring to the boil, reduce the heat, part-cover and simmer for 20 minutes. Taste and re-season if necessary. Remove the chicken and transfer to warmed serving plates. Stir the yoghurt into the sauce. Spoon over garnish with chopped parsley and serve with Caraway Noodles and Plain Green Salad.

Fijian Chicken

(SERVES 4)

• 4 chicken portions, skinned as much as possible
• 25 g/1 oz/2 tbsp low-fat spread
• 425 g/15 oz/1 large can pineapple pieces in natural juice, drained, reserving the juice
• 15 ml/1 tbsp soy sauce
• 4 celery sticks, sliced
• 1 carrot, chopped
• 1 green (bell) pepper, cut into thin strips
• 3 tomatoes, quartered
• Salt and freshly ground black pepper
• 15 ml/1 tbsp cornflour (cornstarch)

To serve:

• 175 g/6 oz/ ¾ cup long-grain rice, boiled
• Melon and Cucumber Salad

Brown the chicken in the low-fat spread in a saucepan. Remove from the pan with a draining spoon. Make the pineapple juice up to 300 ml/ ½ pt 1 ¼ cups with water. Add to the pan with the soy sauce, celery and carrot. Add the chicken. Bring to the boil, reduce the heat, cover and simmer for 20 minutes or until the chicken is tender. Lift out the chicken and transfer to warmed plates. Blend the cornflour with 30 ml/2 tbsp water and stir into the pan. Bring to the boil and cook for 1 minute, stirring. Taste and re-season if necessary. Spoon over the chicken and serve with the rice and Melon and Cucumber Salad.

Winter Chicken Stew

(SERVES 4)

• 4 chicken portions, skinned as much as possible
• 25 g/1 oz/2 tbsp low-fat spread
• 1 onion, sliced
• 4 carrots, sliced 1 small Swede (rutabaga), sliced
• 100 g/4 oz/ 2/3 cup pearl barley
• 900 ml/ 1 ½ pts 3 ¾ cups chicken stock, made with 2 stock cubes
• Salt and freshly ground black pepper
• 3 unpeeled potatoes, scrubbed and cut into bite-sized chunks
• 1 small green cabbage, shredded

Brown the chicken portions in the low-fat spread in a large saucepan. Remove from the pan with a draining spoon. Add the onion, carrots and Swede and fry (sauté) for 2 minutes, stirring. Add the barley and stock and return the chicken to the pan. Season to taste. Bring to the boil, reduce the heat and simmer for 45 minutes. Add the potatoes and cabbage, cover and continue cooking for 20 minutes or until everything is tender. Serve in large open soup bowls.

Pheasant with Calvados and Apples

(SERVES 4)

• 1 pleasant, quartered and skinned as much as possible
• 40 g/ 1 ½ oz/3 tbsp low-fat spread
• 2 large cooking (tart) apples, sliced thinly
• Salt and freshly ground black pepper
• 15 ml/1 tbsp calvados or brandy
• 75 ml/5 tbsp low-fat single (light) cream
• 8 baby onions, peeled but left whole
• Chopped parsley

To Serve:

• Fluffy Mashed Potatoes
• Stir-fried Greens

Rinse the pheasant under cold running water and dry on kitchen paper. Melt the low-fat spread in a flameproof casserole (Dutch oven) and brown the pleasant all over. Remove with a draining spoon. Put half the apple slices in the base of the casserole and toss in the juices. Lay the pheasant on top and season well. Add the remaining apple slices. Mix the calvados with the cream and pour over. Cover tightly and cook in a preheated oven at 180degree C/350degree F/gas mark 4 for 1 hour. Meanwhile, boil the onions in water for 5 minutes. Drain, dry on kitchen paper and fry (sauté) in the remaining low-fat spread to the brown. Arrange around the top of the casserole and return to the oven for 15 minutes. Sprinkle with chopped parsley and serve with Fluffy Mashed Potatoes and Stir-fried Greens.

Nutty Chicken with Water Chestnuts

(SERVES 4)

• 4 chicken portions, skinned as much as possible
• 15 ml/1 tbsp sherry
• A few grains of artificial sweetener 25 g/1 oz/2 tbsp low-fat spread
• 1 bunch of spring onions (scallions), diagonally sliced
• 175 g/6 oz button mushrooms, quartered
• 225 g/8 oz/1 small can water chestnuts, drained and quartered
• 600 ml/1 pt/2 ½ cups chicken stock, made with 2 stock cubes
• 15 ml/1 tbsp soy sauce
• 30 ml/2 tbsp cornflour (cornstarch)
• 30 ml/2 tbsp walnuts, chopped

To Serve:

• Chinese Leaf and Mango Salad

Place the chicken in a shallow dish. Drizzle with sherry and add a few grains of artificial sweetener. Toss to coat and leave to marinate for 2 hours. Melt the low-fat spread in a flameproof casserole (Dutch oven). Add the chicken and brown on all sides. Remove from the pan with all draining spoon. Add the spring onions and mushrooms and cook, stirring, for 2 minutes. Add the water chestnuts, stock and soy sauce. Return the chicken to the pan and bring to the boil. Cover and transfer to a preheated oven at 180degree C/350 degree C/350degree F/gas mark 4 for 1 ½ hours or until really tender. Lift out the chicken on to warmed plates and keep warm. Blend the cornflour with a little water and stir into the cooking liquid. Bring to the boil and cook for 2 minutes, stirring. Spoon over the chicken, sprinkle with the chopped walnuts and serve with Chinese Leaf and Mango Salad.