Mixed Vegetable Curry

(SERVES 4)

• 25 g/1 oz/2 tbsp low-fat spread
• 1 onion, sliced
• 30 ml/2 tbsp curry powder
• 1 small cauliflower, cut into florets
• 2 carrots, sliced
• 2 courgettes (zucchini) sliced
• 1 green (bell) pepper, sliced
• 1 potato, cut into chunks
• 50 g/2 oz/ 1/3 cup red lentils, rinsed
• 150 ml/ ¼ pt/ 2/3 cup coconut milk
• 150 ml/ ¼ pt/ 2/3 cup vegetable stock, made with ½ stock cube
• 100 g/4 oz/1 cup frozen peas
• 15 ml/1 tbsp mango chutney, chopped
• 15 ml/1 tbsp tomato puree (paste)
• Salt and freshly ground black pepper
• Chopped coriander (cilantro)

To serve:

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

Melt the low-fat spread in a large saucepan. Fry (sauté) the onion for 2 minutes, stirring. Stir in the curry powder and cook for 1 minute. Add the remaining ingredients except the coriander. Bring to the boil, part-cover and simmer for 30 minutes until tender and the sauce in thickened by the lentils. If necessary, boil rapidly without a lid to reduce the liquid slightly. Taste and re-season if necessary and serve with the rice, garnished with chopped coriander.

Broccoli with Feta and Tomato Sauce

(SERVES 4)

• 450 g/1 1b broccoli, cut into florets
• 25 g/1 oz/2 tbsp low-fat spread
• 1 large onion, finely chopped
• 3 garlic cloves, crushed
• 2*400 g/2 *14 oz/2 large cans chopped tomatoes
• 5 ml/1 tsp dried oregano
• 1 piece of cinnamon stick
• Salt and freshly ground black pepper
• 15 ml/1 tbsp lemon juice
• 100 g/4 oz/1 cup Emmental (Swiss) cheese grated

To serve:

• 4 thick slices crusty bread

Cook the broccoli in lightly salted boiling water for 5 minutes until just tender. Drain and place in an ovenproof serving dish. Melt the low-fat spread in the saucepan. Fry (sauté) the onion and garlic for 3 minutes, stirring. Add the tomatoes, oregano and cinnamon. Season with a little salt and pepper. Bring to the boil and simmer for 5 minutes. Discard the cinnamon stick. Pour the sauce over the broccoli and sprinkle with the lemon juice, then cover with the cheeses. Bake in a preheated oven at 190degree C/375degree F/gas mark 5 for 25 minutes. Serve immediately with the crusty bread.

Blue Cheese Vegetarian Hot-pot

(SERVES 4)

• 2 carrots, sliced
• 1 turnip, diced
• 2 celery sticks, sliced
• 8 small leeks, quartered
• 25 g/1 oz/2 tbsp low-fat spread
• 25 g/1 oz/ ¼ cup plain (all-purpose) flour
• 450 ml/ ¾ pt/2 cups vegetable stock, made with 1 stock cube
• 5 ml/1 tsp yeast extract
• 425 g/15 oz/1 large can haricot (navy) beans, drained
• Salt and freshly ground black pepper
• 45 ml/3 tbsp chopped parsley
• 450 g/1 1b potatoes, thinly sliced
• 50 g/2 oz/ ½ cup blue cheese, crumbled

Fry (sauté) the carrots, turnip, celery and seeks in the low-fat spread in a flameproof casserole (Dutch oven) for 3 minutes, stirring. Stir in the flour. Remove from the heat and gradually blend in the stock and yeast extract. Return the heat, bring to the boil and cook for 2 minutes, stirring. Stir in the beans, salt and pepper to taste and the parsley. Cover with the potatoes in a layer. Cover with a lid and bake in a preheated oven at 180degreec/350degree F/gas mark 4 for 1 hour. Remove the lid, sprinkle with the cheese and continue cooking, uncovered, for a further 30 minutes. Serve straight from the pot.

Golden Stuffed Courgettes

(SERVES 4)

• 175 g/6 oz/1 ½ cups sweet corn (corn)
• 100 g/4 oz/ ½ cup very low-fat cottage cheese
• 1 small yellow (bell) pepper, finely chopped
• Salt and freshly ground black pepper
• 1 small onion, finely chopped
• 15 ml/1 tbsp chopped parsley
• 4 large courgettes (zucchini)
• 5 ml/1 tsp low-fat spread
• 45 ml/3 tbsp grated Parmesan cheese (fresh if possible)
• Tomato slices

To serve:

• Mitty Wild Rice Mix

Mix together the corn, cottage cheese, yellow pepper, a little salt and pepper, the onion and parsley. Halve the courgettes lengthways and scoop out the seeds with a teaspoon. Spoon the cottage cheese mixture into the courgettes, piling them up a little. Grease a shallow baking dish with the low-fat spread and place the stuffed courgettes in it in a single layer. Sprinkle the Parmesan over. Bake in a preheated oven at 200degree C/400degree F/gas mark 6 for about 20 minutes until the courgettes are tender and the topping slightly golden. Transfer to warmed plates, garnish with tomato slices and serve with Nutty Wild Rice Mix.

Chakchouka

(SERVES 4)

• 2 onions, chopped
• 2 garlic cloves, crushed
• 40 g/1 ½ oz/3 tbsp low-fat spread
• 1 small cauliflower, cut into florets
• 1 green (bell) pepper, diced
• 450 g/1 1b tomatoes, skinned and chopped
• 60 ml/tbsp water
• Salt and freshly ground black pepper
• 10 ml/2 tsp paprika
• 1.5 ml/ ¼ tsp chilli powder
• 1.5 ml/ ¼ tsp ground cumin
• 4 eggs
• Chopped parsley

To serve:

• 1 small wholemeal baguette

Fry (sauté) the onions and garlic in the low-fat spread in a large frying pan (skillet) for 2 minutes until slightly softened. Add the cauliflower, broccoli, green pepper, tomatoes, water, a little salt and pepper, the paprika, chilli and cumin. Cover and simmer for 20 minutes or until the vegetables are tender and bathed in sauce, stirring from time to time. Make four `wells` in the mixture and break an egg into each. Cover and continue cooking for about 5 minutes or until the eggs are set. Alternatively, stir the mixture to break the eggs are set. Alternatively, stir the mixture to break the eggs up during cooking. Sprinkle with parsley and serve straight from the pan with the wholemeal bread.

Oven-baked Pilau

(SERVES 4)

• 1 bunch of spring onions (scallions) chopped
• 1 garlic clove, crushed
• 24 g/1 oz/2 tbsp low-fat spread
• 225 g/8 oz/1 cup long-grain rice
• 600 ml/1 pt/ 2 ½ cups vegetable stock, made with 2 stock cubes
• 1 bouquet garni sachet
• 175 g/6 oz button mushrooms
• 225 g/8 oz/2 cups frozen peas with sweet corn (corn)
• Salt and freshly ground black pepper
• 30 ml/2 tbsp pine nuts
• 4 tomatoes, cut into wedges
• Parsley sprigs

Fry (sauté) the spring onions and garlic in the low-fat spread in a flameproof casserole (Dutch oven) for 2 minutes, stirring. Stir in the rice and cook for 1 minute. Add the stock, bouquet garni, mushrooms and the peas and sweet corn. Season well. Bring to the boil, cover and cook in a preheated oven at 200degree C/400degree F/gas mark 6 for 20 minutes until the rice is tender has absorbed the liquid. Taste and reseason if necessary. Discard the bouquet garni. Fluff up with a fork and sprinkle with the pine nuts. Arrange the tomato wedges around and garnish with a few parsley sprigs. Serve straight away.

Sweet and Sour Stir-fry with Green Noodles

(SERVES 4)

• 15 g/ ½ oz/1 tbsp low-fat spread
• 1 onion sliced
• 1 red (bell) pepper, cut into thin strips
• 1 green (bell) pepper, cut into thin strips
• 1 carrot, cut into thin matchsticks
• 175 g/6 oz button mushrooms, sliced
• 430 g/15 ½ oz/1 large can pineapple pieces in natural juice, drained
• 100 g/4 oz bean sprouts
• 30 ml/2 tbsp tomato ketchup (catsup)
• 30 ml/2 tbsp soy sauce, plus extra to serve
• 30 ml/2 tbsp red wine vinegar
• 15 ml/1 tbsp clear honey
• 2.5 ml/ ½ tsp ground ginger
• 60 ml/4 tbsp water
• 15 ml/1 tbsp cornflour (cornstarch)
• 100 g/4 oz/1 slab quick-cook green Chinese noodles

Melt the low-fat spread in a large frying pan (skillet) or wok. Add the onion, peppers and carrot and stir fry for 3 minutes. Add the mushrooms and stir-fry (sauté) for a further 2 minutes. Add the contents of the can of pineapple and the bean sprouts. Blend together the remaining ingredients except the noodles, stir into the pan and cook, stirring, for 2 minutes. Meanwhile, cook the noodles according to the packet directions. Drain. Add to the stir-fry and toss for 1 minute. Serve with extra soy sauce.

Simple Stuffed Peppers

(SERVES 4)

• 4 red (bell) peppers
• 227 g/8 oz/1 small packet diced frozen mixed vegetables
• 1 spring onion (scallion), finely chopped
• 50 g/2 oz button mushrooms, chopped
• 50 g/2 oz/ ½ cup fresh wholemeal or rye breadcrumbs
• 50 g/2 oz/ ½ cup low-fat cheddar cheese, grated
• 1 small egg
• 15ml/1 tbsp light soy sauce
• Salt and freshly ground black pepper

To Serve:

• Poppy seed and Oregano Wedges
• Mixed Green Salad

Cut the tops of the peppers and discard the seeds and membrances inside. Trim the bases so they standup but don`t make holes. Cook the peppers and tops in boiling water for 8 minutes. Drain and stand in roasting tin (pan). Meanwhile, cook the vegetables according to the packet directions, but using only enough water to cover the vegetables. Add the onion and mushrooms for the last minute of the cooking time. Drain and mix with the breadcrumps and cheese. Beat the egg with the soy sauce and stir into the vegetable mixture. Season lightly. Pack into the peppers. Top with the `lids` and bake in preheated oven at 190degree C/375degree F/gas mark 5 for about 20 minutes until tender. Serve with Poppy Seed and Oregano Wedges and Mixed Green Salad.

Quorn-stuffed Marrow

(SERVES 4)

• 1 small narrow (squash), about 1 kg/ 2 ¼ 1b
• Salt and freshly ground black pepper
• 30 ml/2 tbsp water
• 25g/1 oz/2 tbsp low-fat spread
• 1 onion, finely chopped
• 1 carrot, finely chopped
• 1 celery stick, finely chopped
• 225 g/8 oz mushrooms, roughly chopped
• 200 g/7 oz/ 1 ¾ cups minced (ground) quorn
• 30 ml/2 tbsp tomato puree (paste)
• 150 ml/ ¼ pt/ 2/3 cup vegetable stock, made with ½ stock cube
• 2.5 ml/ ½ tsp dried mixed herbs
• 50 g/2 oz/ ½ cup low-fat Cheddar cheese, grated

To serve:

• Baked Tomatoes with spring Onions

Peel the marrow and cut into eight slices. Discard the pith and seeds (pits). Place in a single layer in a baking (tin) pan and sprinkle with salt and pepper. Add the water. Cover with foil and bake in preheated oven at 180degree C/350degree F/gas mark 4 for 30 minutes. Meanwhile, make the filling. Melt the low-fat spread in a saucepan. Add the onion, carrot and celery and cook stirring, quorn, tomato puree, stock, herbs and a little salt and pepper and stir well. Bring to the boil, reduce the heat and simmer gently for 20 minutes until the mixture is tender and the liquid is well reduced, stirring occasionally. Spoon the mixture into the marrow rings, top each with a little grated cheese and bake uncovered in the oven for a further 25 minutes or until tender and golden. Serve hot with Baked Tomatoes with spring Onions.

Egg and Vegetable Curry

(SERVES 4)

• 100 g/4 oz French (green) beans
• 2 carrots, sliced
• 1 small cauliflower, cut into florets
• 1 potato, cut into small chunks
• 2 courgettes (zucchini), thickly sliced
• 100 g/4 oz/1 cup frozen peas
• 25 g/1 oz/2 tbsp low-fat spread
• 1 small onion, finely chopped
• 30 ml/2 tbsp mild curry paste
• 25 g/1 oz/ ¼ cup plain (all-purpose) flour
• 300 ml/ ½ pt 1 ¼ cups coconut milk
• Salt and freshly ground black pepper
• 5 ml/1 tsp garam masala
• 4 hard-boiled (hard-cooked) eggs, halved
• Torn Coriander (cilantro) leaves

Top tail the beans and cut into short lengths. Cook the carrots, cauliflower and potato in lightly salted boiling water for 5 minutes. Add the beans and peas and cook for further 5 minutes until all the vegetables are tender. Drain, reserving 150 ml/ ¼ pt/2/3 cup of the cooking water. Melt the low-fat spread in the same saucepan. Add the onion and fry (sauté) for 3 minutes, stirring, until softened. Add the curry paste and flour and cooking water and the coconut milk. Bring to the boil and cook for 2 minutes, stirring. Season to taste and stir in the garam masala. Fold the cooked vegetables and simmer for 2-3 minutes. Spoon on to warmed plates and top each with a halved hard-boiled egg and a few coriander leaves.

Cheesy-topped Vegetable Stew

(SERVES 4)

• 1 onion, sliced
• 15 g/ ½ oz/1 tbsp low-fat spread
• 175 g/6 oz/1 cup split red lentils, soaked for 2 hours and drained
• 2 carrots, cut into chunks
• 4 leeks, cut into chunks
• 225 g/8 oz small waxy potatoes, scrubbed
• 450 ml/ ¾ pt/2 cups vegetable stock, made with 1 stock cube
• 1 bouquet garni sachet
• Salt and freshly ground black pepper
• ¼ small green cabbage, shredded
• 2 slices wholemeal toast
• 10 ml/2 tsp yeast extract
• 50 g/2 oz/ ½ cup low-fat Cheddar cheese, grated

Fry (sauté) the onion in the low-fat spread in a large flameproof casserole (Dutch oven) for 2 minutes to soften. Stir in the lentils and all the remaining prepared vegetables except the cabbage and stir for 1 minute. Add the stock, bouquet garni and a little salt and pepper. Bring to the boil, reduce the heat, part-cover and simmer gently for 30 minutes. Add the cabbage and cook for a further 20 minutes until all the vegetables are really tender. Discard the bouquet garni. Meanwhile, spread the toast with the yeast extract and cut in quarters diagonally. Top each with cheese. Lay on top of the casserole and place under a hot grill (broiler) until the cheese melts.

Middle Eastern Aubergine Slippers

(SERVES 4)

• 2 large aubergines (eggplants), stalks removed
• 40 g/1 ½ oz/3 tbsp low-fat spread, melted
• 2 large onions, chopped
• 1 garlic clove, crushed
• 4 tomatoes, skinned and chopped
• 1.5 ml/ ¼ tsp ground cinnamon
• A few grains of artificial sweetener
• 15 ml/1 tbsp chopped parsley
• Salt and freshly ground black pepper
• 60 ml/4 tbsp pine nuts

To serve:

• 4 slices rye bread
• Mixed Leaf Salad

Boil the aubergines whole in lightly salted water for 10 minutes. Drain, rinse thoroughly with cold water and drain again. Dry on kitchen paper. Halve lengthways. Scoop out most of the flesh, leaving a wall about 1 cm/ ½ in thick. Chop the scooped-out flesh. Grease a shallow ovenproof dish with a little more of the little spread. Bake in a preheated oven at 180degree C/350degree F/gas mark 4 for about 30 minutes. Meanwhile, fry (sauté) the onions and garlic in the remaining low-fat spread for about 5 minutes until the soft and golden. Add the tomatoes, cinnamon, a few grains of sweetener and the parsley and season to taste. Simmer, uncovered, for 15 minutes. Add the chopped aubergine and pine nuts and cook for a further 15 minutes. Remove the aubergine shells form the oven. Spoon in the tomato and pine nut mixture and serve with rye bread and Mixed Leaf Salad.

Alpine Aubergines

(SERVES 4)

• 2 large aubergines (eggplants), halved lengthways and stalks removed
• Salt and freshly ground black pepper
• 25 g/1 oz/2 tbsp low-fat spread, melted
• 1 red (bell) pepper, chopped
• 1 onion, chopped
• 175 g/6 oz cherry tomatoes, halved
• 10 ml/2 tsp chopped basil

To Serve:

• Mixed Green Salad

Sprinkle the aubergines with salt and leave to stand for 30 minutes. Rinse, then dry on kitchen paper. Place in a roasting tin (pan). Brush with a little of the melted low-fat spread. Bake in a preheated oven at 200degree C/400degree F/gas mark 6 for 35-40 minutes or until tender. Scoop out most of the flesh. Leaving a wall about 1 cm/ ½ in thick. Chop the scooped-out flesh. Put half the remaining low-fat spread in a frying pan (skillet) and fry (sauté) the pepper and continue cooking for 2 minutes. Pile into the aubergine pulp and a little salt and pepper and continue cooking for 2 minutes. Pile into the aubergine shells. Arrange the cheese and tomato slices in alternate rows along the tops. Drizzle with the remaining low-fat spread and sprinkle with the basil. Return the oven for 20-25 minutes until the tomatoes and cheese are sizzling and soft. Serve straight away with Mixed Green Salad.

Broccoli and Cider Cheese

(SERVES 4)

• 350 g/12 oz broccoli florets
• 45 ml/3 tbsp plain (all-purpose) flour
• 60 ml/4 tbsp skimmed milk powder (non-fat dried milk)
• 150 ml/ ¼ pt/ 2/3 cup cider
• A small knob of low-fat spread
• 50 g/2 oz/ ½ cup low-fat Cheddar cheese, Grated
• Salt and freshly ground white pepper
• 1 eating (dessert) apple, halved, cored and sliced
• Lemon juice

To Serve:

• Poached Tomatoes with Basil
• 4 slices crusty bread

Cook the broccoli in lightly salted boiling water until just tender. Drain, reserving 150 ml/ ¼ pt/ 2/3 cup of the cooking water. Place the broccoli in a flameproof serving dish. Blend the four and milk powder with the cider in the broccoli saucepan until smooth. Stir in the reserved cooking water. Add the low-fat spread. Bring to the boil and cook for 2 minutes, stirring all the time. Stir in three-quarters of the cheese and salt and pepper to taste. Pour over the broccoli. Sprinkle with the remaining cheese and brown under a hot grill (broiler). Dip the apple slices in lemon juice to prevent browning. Arrange attractively around the top of the cheese and serve with Poached Tomatoes with Basil and crusty bread.

Swedish Saucy Pasta

(SERVES 4)

• 1 onion, thinly sliced
• 100 g/4 oz mushrooms, quartered
• 175 g/6 oz quorn pieces
• 450 ml/ ¾ pt/2 cups vegetable stock, made with 1 stock cube
• 2.5 ml/ ½ tsp soy sauce
• 5 ml/1 tsp yeast extract
• 15 ml/1 tbsp chopped basil
• Salt and freshly ground black pepper
• 15 ml/1 tbsp plain (all-purpose) flour
• 100 g/4 oz/ ½ cup very low-fat quark
• 100 g/4 oz rotelli or other pasta shapes
• Basil sprigs

To Serve:

• Beetroot and Orange Salad

Put the onions, mushrooms and quorn in a saucepan with 300ml/ ½ pt 1 ¼ cups of the stock Bring to the boil. Add the soy sauce, yeast extract, chopped basil and salt and pepper and simmer for 1 hour. Blend the remaining stock with the flour and quark. Stir into the pan, bring back to the boil and cook, stirring, for 2 minutes. Meanwhile, cook the pasta according to the packet directions. Drain. Add to the pan and toss well. Spoon on to warmed plates and garnish with basil sprigs. Serve with beetroot and Orange Salad.

Asparagus and Smoked Tofu Kebabs

(SERVES 4)

• 225 g/8 oz thick asparagus spears, cut into short lengths
• 250 g/9 oz/1 block smoked tofu cubed
• 100 g/4 oz button mushrooms
• 1 lime, thinly sliced
• 25 g/1 oz/2 tbsp low-fat spread
• 10 ml/2 tsp lime juice
• Salt and freshly ground black pepper

To Serve:

• Savoury Vegetable Rice

Blanch the asparagaus in boiling water for 2 minutes. Drain, rinse with cold water and drain again. Thread the tofu, asparagus and mushrooms on soaked wooden skewers, interspersed with the lime slices. Melt the low-fat spread with the lime juice and season well. Lay the kebabs on the grill (broiler) rack and brush with the melted mixture. Grill (broil) for 1bout 8 minutes or until the asparagus and mushrooms are cooked through, turning occasionally and brushing with the melted mixture during cooking. Serve with Savoury Vegetable Rice.