French-style Ham and Eggs

(SERVES 4)

• 1 onion, chopped
• 15 g/ ½ oz/1 tbsp low-fat spread
• 225 g/8 oz button mushrooms, sliced
• 1 garlic clove, crushed
• 150 ml/ ¼ pt /2/3 cup chicken stock, made with ½ stock cube
• 100 g/4 oz/1 cup lean cooked ham, diced
• 10 ml/2 tsp chopped tarragon
• 15 ml/1 tbsp chopped parsley
• Salt and freshly ground black pepper
• 4 eggs
• 30 ml/2 tbsp low-fat single (light) cream
• 8 thin slices French bread

To serve:

• Mixed green Salad

Fry (sauté) the onion in the low-fat spread in a large frying pan (skillet) for 3 minutes, stirring, until soft and lightly golden. Add the mushrooms, garlic and stocked. Bring to the boil and simmer for 5 minutes. Add the ham, herbs and a little salt and pepper and continue cooking for 5 minutes. Make four `wells` in the mixture and break an egg on each. Drizzle the cream over. Cover with foil or lid and cook gently for 5 minutes or until the eggs are cooked to your liking. Meanwhile, toast the French bread. Stand the toasted slices around the edge of the mixture, resting against the sides and serve straight from the pan with Mixed Green Salad.

Fillet of Pork with Red Vermouth

(SERVES 4)

• 4 small pieces pork fillet, about 100 g/4 oz each
• Salt and freshly ground black pepper
• 25 g/1 oz/2 tbsp low-fat spread
• 120 ml/4 fl oz/ ½ stock cube
• 120 ml/4 fl oz/ ½ cup red vermouth
• 2 spring onions (scallions), finely chopped
• 30 ml/2 tbsp chopped parsley
• ½ small lemon, very thinly sliced

To serve:

• Fluffy Mashed Potatoes
• Broccoli

Place a piece of pork fillet in a plastic bag and beat with a rolling pin or meat mallet until flattened. Repeat with the remaining slices. Season with salt and pepper. Melt the low-fat spread and fry (sauté) the pork fillets for about 3 minutes on each side until golden and cooked through. Remove from the pan and keep warm. Add the stock and vermouth to the pan. Bring to the boil and boil rapidly until reduced by half. Season to taste. Transfer the pork fillets to warmed serving plates. Spoon the sauce over and scatter with chopped spring onion, the parsley and lemon slices. Serve with fluffy Mashed Potatoes and broccoli.

Bangers on a Mound

(SERVES 4)

• 450 g/1 1b potatoes, cut into even-sized chunks
• Salt and freshly ground black pepper
• 25g/1 oz/2 tbsp low-fat spread
• 15 ml/1 tbsp skimmed milk
• 2 large onions, sliced
• 1 small green, cabbage, shredded
• 2 carrots, grated
• 8 low-fat pork chipolata sausages
• Wholegrain mustard

Cook the potatoes in boiling, lightly salted water until tender. Drain and mash well with a little pepper, half the low-fat spread and the milk. Meanwhile, fry (sauté) the onions in the remaining low-fat spread for about 6 minutes until golden and soft, stirring all the time. Through the cabbage into the pan with just 2.5cm/1 in boiling, salted water. Cook, pressing down, for 3 minutes. Drain and keep warm. Meanwhile, grill (broil) the sausages until well browned and cooked through. Drain on kitchen paper. Pile the cabbage and carrots round the edges of four warmed serving plates. Put a mound of potato in the centre and top with the onions. Add the sausages on either side of the potato and serve with Wholegrain mustard.

Country-style Pork Pockets

(SERVES 4)

• 225 g/8 oz pork fillet, very thinly sliced
• 25 g/1 oz/2 tbsp low-fat spread
• 1 eating (dessert) apple, thinly sliced
• 8 fresh sage leaves, chopped
• 15 ml/1 tbsp chopped parsley
• A dash of freshly ground black pepper
• 6 pitta breads
• Shredded lettuce
• Thinly sliced cucumber
• Thinly sliced red (bell) pepper
• Thinly sliced onion rings

Fry (sauté) the pork in the low-fat spread for 2 minutes. Add the apple, sage, parsley, Worcestershire sauce and salt and pepper and fry, tossing for about 3 minutes until the pork is cooked and the apple is soft. Warm the pitta breads briefly to puff them up. Still across the middles and open up to form pockets. Line with lettuce, cucumber, red pepper and onion rings. Spoon in the pork and apple mixture and serve three pockets per person.

Boiled Bacon with Carrots

(SERVES 4 HOT THEN 4-6 COLD, SLICED WITH SALAD)

Prepare as for Irish bacon with Cabbage, but substitute 450 g/1 1b carrots, thinly sliced, for the cabbage, sprinkle with chopped parsley before serving and serve with English mustard.

Barbecued Pork and Beans

(SERVES 4)

• 2 onions, thinly sliced
• 225 g/8 oz pork fillet, cubed
• 15 g/ ½ oz/1 tbsp low-fat spread
• 2*400 g/2*14 oz/2 large cans no added-sugar-baked beans
• 30 ml/2 tbsp bottled barbecue sauce
• 4 slices French bread
• 10 ml/2 tsp wholegrain mustard
• Chopped parsley

To serve:

• Mixed green Salad
• Fry (sauté) the onions and pork in the low-fat spread in a saucepan for about 8 minutes until cooked through and golden. Stir in the beans and barbecue sauce and heat through. Meanwhile, toast the French bread and spread with the mustard. Ladle the pork and beans into warmed soup bowls. Top each with a French bread slice and sprinkle with chopped parsley. Serve with Mixed Green Salad.
• Irish Bacon with Cabbage (SERVES 4 HOT THEN 4-6 COLD, SLICED WITH SALAD)
• 1 kg/ 2 ¼ 1b piece very lean un smoked collar bacon
• 1 bay leaf
• 4 onions, peeled but left whole
• 6 black peppercorns
• 1 green cabbage, quartered and thick stalk removed
• 450 g/1 1b potatoes, scrubbed and cut into large pieces

Place the bacon in large saucepan and just cover with water. Bring to the boil and throw away the water. Add fresh water, the bay leaf, onions and peppercorns. Bring to the boil, cover, reduce the heat and simmer gently for about 1 ½ hours. Add the cabbage and potatoes and continue cooking for 30 minutes. Lift out the cabbage, potatoes and onions with a draining spoon and keep warm. Carve half the joint, trimming off any remaining fat. Place on warmed plates with the potatoes, cabbage and onions and spoon on little of the broth over.

Fegatini with Vermicelli

(SERVES 4)

• 350 g/12 or pigs` liver
• 2 onions
• 1 slice bread
• 15 ml/1 tbsp chopped sage
• 1 egg, beaten
• Salt and freshly ground black pepper
• 15 g / ½ oz/1 tbsp low-fat spread
• 450 g/1 1b ripe tomatoes, roughly chopped
• 15 ml/1 tbsp tomato puree (paste)
• 60 ml/4 tbsp water
• A few grains of artificial sweetener
• 175 g/6 oz vermicelli

To serve:

• Mixed Leaf Salad

Coarsely mince the liver, one of the onions and the bread. Stir in the sage, egg and a little salt and pepper. Chop the remaining onion. Heat the low-fat spread in a saucepan. Add the chopped onion and fry (sauté) for 2 minutes. Add the tomatoes, puree. Water, sweetener and salt and pepper. Simmer, stirring, for about 5 minutes until pulpy. Bring a large pan of salted water to the boil. Drop in tablespoonfuls of the liver mixture and simmer for about 4 minutes until cooked through. Remove with a draining spoon and place in the tomato sauce, over a very low heat. Cook the vermicelli according to the packet directions. Drain. Divide between four warmed serving plates. Top with the fegatini in sauce and serve with mixed leaf and Salad.

Liver Hot-pot

(SERVES 4)

• 450 g/1 1b pigs’ liver, cut into bites size pieces
• 30 ml/2 tbsp skimmed milk
• 40 g/1 ½ oz/3 tbsp low-fat spread
• 3 large onions, sliced
• 2 carrots, sliced
• 1 cooking (tart) apple, sliced
• 30 ml/2 tbsp plain (all-purpose) flour
• 450 ml/ ¾ pt/2 cups beef stock, made with 1 stock cube
• 10 ml/2 tsp Worcestershire sauce
• 5 ml/1 tsp dried sage
• Salt and freshly ground black pepper
• 450 g/1 1b potatoes, scrubbed and thinly sliced

To serve:

• Spring greens (spring cube)

Soak the liver in a milk for 15 minutes. Drain and dry on kitchen paper. Heat 25 g/1 oz/2 tbsp of the low-fat spread in a flameproof casserole (Dutch oven). Add the onions and carrots and fry (sauté) for 3 minutes until softened and lightly golden. Add the liver and continue frying, stirring, for 1 minute. Blend in the stock, Worcestershire sauce, sage and a little salt and pepper. Bring the boil, stirring. Remove from the heat. Arrange the potato slices overlapping on top of the meat. Dot with the remaining low-fat spread and cover with a lid or foil. Transfer to a preheated oven at 190 degree C/375 degree F/gas mark for 30 minutes. Remove the lid or foil and continue cooking for a further 30 minutes until the potatoes are golden brown and cooked through and the lever is tender. Serve with spring greens.

Valencian Pork

(SERVE 4)

• 40 g/1 ½ oz/3 tbsp low-fat spread
• 450 g/1 1b lean diced strewing pork
• 1 Spanish onion, thinly sliced
• 2 garlic cloves, crushed
• 1 green (bell) pepper sliced,
• 100 g/4 oz button mushrooms, sliced
• 400 g/14 oz/1 large can tomatoes
• 250 ml/8 fl oz/1 cup dry white wine
• 5 ml/1 tsp dried oregano
• 5 ml/1 tsp dried rosemary
• Finely grated rind of lemon
• Salt and freshly ground black pepper
• 450 g/1 1b courgettes (zucchini), sliced
• 4 stuffed olives, sliced

Melt half the low-fat spread in a large flameproof casserole (Dutch oven). Fry (sauté) the pork on all sides to brown. Remove from the pan with a draining spoon. Melt the remaining low-fat spread and fry the onion, garlic and pepper for 5 minutes, stirring. Add the mushrooms and fry for 1 minute, stirring. Add the tomatoes and break up with a spoon. Return the pork to the pan. Add the wine, herbs, lemon rind and salt and pepper. Bring to the boil. Cover and transfer to preheated oven at 160 degree C/325 degree F/gas mark 3 for 2- ½ hours until the pork is really tender. Meanwhile, boil the courgettes in lightly salt and water for 3-4 minutes until almost tender and a rich bright green. Drain. Add to the casserole and return to the oven for a few minutes to heat through. Taste and re-season if necessary. Serve in a large soup bowls with the olives sprinkled over.

Pork and Apricot Casserole

(SERVES 4)

• 1 onion, chopped
• 25 g/1 oz/2 tbsp low-fat spread
• 550 g/1 ¼ 1b lean diced stewing pork
• 30 ml/2 tbsp plain (all-purpose) flour
• Salt and freshly ground black pepper
• 1 bouquet garni sachet
• 30 ml/2 tbsp tomato puree (paste)
• 150 ml/ ¼ pt/ 2/3 cup chicken stock, made with ½ stock cube
• 150 ml/ ¼ pt/ 2/3 cup dry white wine
• 50 g/2 oz dried apricots, chopped
• Chopped parsley

To serve:

• Jacket-baked potatoes
• Mixed green Salad

Fry (sauté) the onion in the low-fat spread for 2 minutes in a flame-proof casserole (Dutch oven). Toss the pork in the flour with a little salt and pepper and add to the pan. Cook, stirring, for 4 minutes until browned all over. Add the remaining ingredients except the parsley with a little more seasoning and bring to the boil, stirring. Cover and transfer to a preheated oven at 16odegree C/325 degree F/gas mark 3 for 2- 2 ½ hours or until really tender. Garnish with chopped parsley and serve with jacket-baked potatoes and Mixed Green Salad.

Sweet and Sour Pork

(SERVES 4)

Prepare as for sweet and sour Chicken with Oriental Rice and Peas (see page 118) but substitute 350 g/12 oz diced pork fillet to the chicken.

Cinnamon Pork

(SERVES 4)

• 4 small lean pork streaks, about 150 g/5 oz each
• 25 g/1 oz/2 tbsp low-fat spread
• 15 ml/1 tbsp lemon juice
• 45 ml/3 tbsp chopped mint
• 5 ml/1 tsp ground cinnamon
• Salt and freshly ground black pepper
• Mint sprigs
• Lemon slices

To serve:

• Glazed Carrots
• Peas

Put the pork in a shallow dish. Melt the low-fat spread with the lemon juice and stir in the mint and cinnamon. Season lightly. Pour over the pork and turn over in the mixture. Leave to stand for 1 hour. Grill (broil), brush with the remaining marinade, for about 10 minutes on each side until golden and cooked through. Transfer to warmed plates, garnish with mint sprigs and lemon slices and serve with glazed Carrots and Peas.

Orange-glazed Pork

(SERVES 4)

• 4 lean pork chops, about 150 g/5 oz each
• 15 g ½ oz/1 tbsp low-fat spread
• 15 ml/1 tbsp reduced-sugar orange marmalade
• 2.5 ml ½ tsp ground ginger
• 10 ml/2 tsp pure orange juice
• Orange slices
• Parsley sprigs

To serve:

• 450 g/1 potatoes, boiled
• Green beans

Fry (sauté) the pork in the low-fat spread for about 5 minutes on one side golden. Turn over. Mix together the marmalade, ginger and orange juice. Spoon over the steaks and continue cooking for 5 minutes, basting with the sticky juices. Flash the pan under a hot grill (broiler) to glaze the tops. Transfer to warmed plates, garnish with orange slices and parsley sprigs and serve with boiled potatoes and green beans.

Oriental Pork Steaks

(SERVES 4)

• 4 pork shoulder steaks, about 150 g/5 oz each
• 10 ml/2 tsp cornflour (cornstarch)
• 15 ml/1 tbsp vinegar
• 250 g/9 oz/1 small can crushed pineapple
• 30 ml/2 tbsp tomato ketchup (catsup)
• 15 ml/1 tbsp soy sauce
• ¼ cucumber, chopped

To serve:

• 175 g g/6 oz/ ¾ cup long-grain rice, boiled
• Bean Sprout and pepper Salad

Grill (broil) the pork streaks for about 8 minutes on each side until golden brown and cooked through. Meanwhile, blend the cornflour with vinegar and saucepan. Stir in the remaining ingredients. Bring to the boil and cook for 5 minutes, stirring occasionally. Place the pork on warmed plates. Pour the sauce over and serve with rice and Bean Sprout and Pepper Salad.

Sage and Cheese Pork Fillets

(SERVES 4)

• 4 pieces pork fillet, about 100 g/4 oz each
• 10 ml/2 tsp low-fat spread, melted
• 8 sage leaves, chopped
• Salt and freshly ground black pepper
• 50 g/2 oz/ ½ cup Gruyere or Emmental (Swiss) cheese, grated
• Sage sprigs

To serve:

• Baby Potatoes and Onions
• Carrot Puree

Put the pork pieces in a plastic bag one at 1 time and beat flat with a rolling pin or meat mallet. Place on a grill (broiler) rack and brush with half the low-fat spread. Grill for a further 4 minutes until cooked through. Sprinkle with the chopped sage, a little salt and pepper, then the cheese and return to the grill until the cheese melts and bubbles. Transfer to warm plates, garnish with sage sprigs and serve with Baby Potatoes and Onions and Carrot Puree.

Grilled Gammon with spicy Pineapple

(SERVES 4)

• 4 all-lean gammon steaks, about 175 g/6 oz each
• 2 tomatoes, halved
• 228 g/8 oz/1 small can pineapple slices in a natural juice, drained
• 1 fresh green chilli, seeded and sliced

To serve:

• Sesame seed Wedges
• Peas

Place the gammon on a grill (broiler) rack. Snip the edges wit scissors to prevent curling up. Grill (broil) for about 3 minutes until golden. Turn over and add the tomato halves to the grill rack. Grill for 2 minutes. Top each steak with pineapple ring and sprinkle with the chilli. Grill for a further 1-2 minutes until the pineapple is piping hot and the gammon and tomatoes are cooked. Transfer to warmed plates and serve with sesame Seed Wedges and Peas.

German-Style Frankfurter Supper

(SERVES 4)

• 450 g/1 1b potatoes, cut into even-sized pieces
• 550 g/1 ¼ 1b/1 large jar sauerkraut
• 15 ml/1 tbsp caraway seeds
• 16 frankfurters or hot dog sausages
• Chopped parsley
• German mustard

Cook the potatoes in boiling, lightly salted water until tender but still holding their shape. Drain. Meanwhile, heat the sauerkraut in a saucepan with the caraway seeds. Heat the sauerkraut in a saucepan with the caraway seeds. Heat the frankfurters in a separate pan. Spoon the sauerkraut on to four warmed plates. Arrange the frankfurters around and add the potatoes. Garnish with chopped parsley and serve with German mustard.

Spaghetti with Bacon Egg, Tomatoes and Mushrooms

(SERVES 4)

• 1 onion, finely chopped
• 2 garlic cloves, crushed
• 75 g/3 oz button mushrooms, sliced
• 4 bean rashers (slices) streaky bacon, rinded and diced
• 25 g/1 oz/2 tbsp low-fat spread
• 225 g/8 oz spaghetti
• 30 ml/2 tbsp chopped parsley
• 2 tomatoes, skinned, seeded and chopped
• 2 eggs
• 60 ml/4 tbsp skimmed milk
• Salt and freshly ground black pepper

To serve:

• 20 ml/4 tsp grated Parmesan Cheese
• Mixed leaf Salad

Fry ( sauté) the onion, garlic, mushrooms and bacon in the low-fat spread, stirring, for 2 minutes. Cover reduce the heat and cooked gently for 7 minutes. Meanwhile, cook the spaghetti according to the packet directions, drain to the pan. Add the bacon mixture, parsley and tomatoes and toss over a gentle heat. Whisk together the eggs and milk and add to the pan with the little salt and lots of pepper. Toss over a gentle heat until scrambled but still creamy. Pile on to warmed plates and serve sprinkled with Parmesan cheese with Mixed Leaf Salad.

Austrian-style Pork Chops

(SERVES 4)

• 4 thin, well-trimmed boneless pork, chops
• 15 g/ ½ oz/1 tbsp low-fat spread
• 1 onion, thinly sliced
• 1 garlic clove, crushed
• ½ small white cabbage, finely shredded
• 15 ml/ ¼ pt/ 2/3 cup vegetable stock, made with ½ stock cube
• 15 ml/1 tbsp caraway seeds
• Salt and freshly ground black pepper
• 3 tomatoes, thinly sliced
• Chopped parsley

Fry (sauté) the chops in the low-fat spread in a flameproof casserole (Dutch oven) for 2 minutes on each side to brown. Remove from the pan. Add the onion and garlic and fry for 2 minutes. Stir in the cabbage and cook for about 3 minutes until the starts to soften. Add the stock. Lay the pork on top and sprinkle with the caraway seeds. Season lightly. Add the potato slices, overlapping on top and season again. Cover with a lid, reduce the heat and cook for about 20 minutes until the cabbage, chops and potatoes are cooked through. Sprinkle with chopped parsley and serve.