Whiting Ragout

(SERVES 4)

• 1 onion, finely chopped
• 1 garlic clove, crushed
• 15 g/ ½ oz/1 tbsp low-fat spread
• 100 g/4 oz button mushrooms, sliced
• 400 g/14 oz/1 large can chopped tomatoes
• 15 ml/1 tbsp tomato puree (paste)
• 50 g/2 oz/ ½ cup frozen peas
• 15 ml/1 tbsp chopped parsley
• Grated rind and juice of ½ orange
• Salt and freshly ground black pepper
• 450 g/1 1b whiting fillet, skinned and cut into thin strips

To serve:

• 175 g/6 oz/ ¾ cup wild rice mix, boiled
• 40 g/1 ½ oz/ 1/3 cup low-fat Cheddar cheese, grated

Fry (sauté) the onion and garlic in the low-fat spread for 3 minutes until softened and lightly golden. Add the remaining ingredients except the fish. Bring to the boil, reduce the heat and simmer for 10 minutes until pulpy. Add the fish and cook for a further 4-5 minutes until the fish flakes easy with a fork. Taste and re-season if necessary. Spoon on to a bed of boiled wild rice mix and sprinkle with the cheese before serving.

Scallop Mushroom and Courgette Kebabs

(SERVES 4)

• 40 g/1 ½ oz/3 tbsp low-fat spread
• 2 onions, finely chopped
• 400 g/14 oz/1 large can chopped tomatoes
• 30 ml/2 tbsp chopped basil
• Salt and freshly ground black pepper
• 2 courgettes (zucchini), cut into chunks
• 100 g/4 oz small button mushrooms
• 350 g/12oz/3 cups shelled scallops

To serve:

• Caraway Noodles

Melt 25g/1 oz/2 tbsp of the low-fat spread in a saucepan. Add the onions and fry (sauté), stirring, for 2 minutes. Add the tomatoes and simmer fairly rapidly for about 5 minutes until pulpy. Stir in the basil and season to taste. Meanwhile, thread the courgettes , mushrooms and scallops on to grill (broiler) rack. Melt the remaining low-fat spread on brush over. Grill (broil), turning occasionally, for about 10 minutes until cooked through and sizzling, brushing with any remaining low-fat spread during cooking. Transfer to warmed plates and serve with the hot sauce and Caraway Noodles.

Celtic Scallop Pic

(SERVES 4)

• 2 leeks, sliced
• 25 g/1 oz/2 tbsp low-fat spread
• 90 ml/6 tbsp fish stock, made with ¼ stock cube
• 50 g/2 oz/ ¼ cup very low-fat fromage frais
• 3 lean rashers (slices) streaky bacon, rinded and diced
• 175 g/6 oz/1 ½ cups baby scallops
• Salt and freshly ground black pepper
• 450 g/1 1b/2 cups mashed cooked potato
• 15 ml/1 tbsp chopped parsley

To serve:

• Crunchy Carrot Salad

Fry (sauté) the leeks in half the low-fat spread for 2 minutes., stirring. Add the stock, cover and simmer gently for 5 minutes until tender. Puree in a blender or food processor, then return to the saucepan. Stir in the fromage frais. Meanwhile, dry-fry the bacon until the juices run. Add the scallops and cook, stirring for 2 minutes until tender. Stir into the leek puree and reheat gently. Season to taste. Meanwhile, spoon the potato into `nests` in four individual shallow flameproof dishes. Dot with the remaining low-fat spread. Spoon the leek and scallop mixture into the centres. Flash under a hot grill (broiler) until the potato is browning and the top is glazed. Sprinkle with chopped parsley and serve with crunchy Carrot Salad.

Minted Trout

(SERVES 4)

• 4 small trout, cleaned
• 15 g/ ½ oz/1 tbsp low-fat spread
• Salt and freshly ground black pepper
• 1 lemon, thinly sliced
• 90 ml/6 tbsp chopped mint
• 15 ml/1 tbsp artificial sweetener granules

To serve:

• Fluffy Mashed Potatoes
• Mangetout (snow peas)

Rinse and dry the trout on kitchen paper. Cut of the heads, if preferred. Grease four large squares of foil with the low-fat spread. Season the fish well. Lay a lemon slice on each piece of foil and sprinkle with half the mint and sweetener. Top with the fish. Lay the remaining lemon slices on top and sprinkle with the remaining mint and sweetener. Season lightly again. Close the foil parcels and seal the edges well. Transfer to a baking sheet and bake in a preheated oven at 190degree C/375degree F/gas mark 5 for about 25-30 minutes until the fish is cooked through. Transfer the parcels to warmed serving plates and open at the table. Serve with Fluffy Mashed Potatoes and mangetout.

Peppered Trout

(SERVES 4)

• 4 small rainbow trout, cleaned
• 25 g/1 oz/2 tbsp low-fat spread
• 75 g/3 oz/ 1/3 cup low-fat soft cheese
• 15 ml/1 tbsp coarsely crushed black peppercorns
• 45 ml/3 tbsp skimmed milk
• Salt

Chopped parsley
To Serve:

• Parsleyed Potatoes
• Broccoli

Rinse the trout and dry on kitchen paper. Remove the heads, if preferred. Melt the low-fat spread in a large frying pan (skillet) and fry (sauté) the trout for about 5 minutes on each side until golden and cooked through. Transfer to warmed plates and keep warm. Add the Cheese to the juices in the pan with the peppercorns and a little of the milk. Heat gently, stirring, until smooth. Thin with more milk until a smooth pouring consistency. Season to taste with salt. Spoon over the trout and sprinkle with chopped parsley. Serve with Parsleyed Potatoes and Broccoli.

Trout with Almonds

(SERVES 4)

• 4 small rainbow trout, cleaned
• 40 g/1 ½ oz/3 tbsp low-fat spread
• 25 g/1 oz/ ¼ cup flaked (slivered) almonds
• 30 ml/2 tbsp chopped parsley
• Salt and freshly ground black pepper
• A squeeze of lemon juice

To serve:

• 450 g/1 1b potatoes, boiled Peas

Rinse the fish and dry on kitchen paper. Remove the heads., if preferred, Melt 25 g/1 oz/2 tbsp of the low-fat spread in a large frying pan (skillet) and fry (sauté) the fish for 5 minutes on each side until golden brown and cooked through. Transfer to a warmed plates and keep warm. Melt the remaining low-fat spread in the juices in the pan. Add the almonds and fry until golden brown. Throw in the parsley, a little salt and pepper and the lemon juice. Spoon over the trout and serve with plain boiled potatoes and peas.

Fish Creole

(SERVES 4)

• 30 ml/2 tbsp plain (all-purpose) flour
• Salt and freshly ground black pepper
• 2.5 ml/ ½ tsp chilli powder
• 4 small white fish fillets, about 150 g/5 oz each
• 40 g/1 ½ oz/3 tbsp low-fat spread
• 2 bananas, halved lengthways then across

To serve:

• Lime wedges
• 175 g/6 oz/ ¾ cup wild rice mix, boiled
• Mixed green Salad

Mix the flour with a little salt and pepper and the chilli powder and use to coat the fish. Melt two-thirds of the low-fat spread in a large frying pan (skillet) and fry (sauté) the fish on both sides until golden brown and cooked through. Transfer to warmed serving plates and keep warm. Melt the remaining low-fat spread and cook the banana quarters until just cooked but still holding their shape. Lay on top of the fish and serve with lime wedges, boiled wild rice mix and Mixed Green Salad.

Plaice Mornay

(SERVES 4)

• 4 plaice fillets
• 300 ml/ ½ pt/ 1 ¼ cups skimmed milk
• 30 ml/2 tbsp cornflour (cornstarch)
• 50 g/2 oz/ ½ cup strong, low-fat Cheddar cheese, grated
• 5 ml/1 tsp Dijon mustard
• Salt and freshly ground black pepper
• 450 g/1 1b/2 cups mashed cooked potatoes

To SERVE:

• Spinach with Tomatoes

Skin the fillets if the skin is dark, then cut into strips. Put in a saucepan and add all but 30 ml/2 tbsp of the milk. Bring to the boil, reduce the heat and simmer gently for 5 minutes or until the fish is tender. Carefully remove from the pan. Blend the cornflour with the remaining milk and add to the pan. Bring to the boil and cook for 1 minute, stirring. Stir in three-quarters of the cheese and the mustard and season to taste. Spoon the potato round the edge of a shallow flameproof dish. Lay the fish in the centre and pour over the sauce. Sprinkle with the remaining cheese and brown under a hot grill (broiler) Serve with Spinach with Tomatoes.

Plaice with Piquant Sauce

(SERVES 4)

• 4 plaice fillets
• 250 ml/8 fl oz/1 cup skimmed milk
• 250 ml/8 fl oz/1 cup water
• 75 g/3 oz/ 1/3 cup low-fat spread
• Grated rind and juice of 1 lemon
• 45 ml/3 tbsp capers
• Salt and freshly ground black pepper
• A few grains of artificial sweetener

To serve:

• 450 g/1 1b bay new potatoes, boiled
• Green beans

Skin the fillets if the skin is dark, then halve lengthways. Roll them up and put in a single layer in a large flameproof casserole (Dutch oven). Pour over the milk and water. Bring to the boil and simmer gently for about 7 minutes or until the fish is cooked but stills hold in shape. Meanwhile, melt the low-fat spread with the lemon rind and juice, capers, a little salt and pepper and sweeten to taste with a very few grains of sweetener. Carefully transfer the fish to warmed plates., discarding the cooking liquid. Spoon the piquant sauce over and serve with baby new potatoes and green beans.

Tempting Turkey Fillets

(SERVES 4)

• 4 slices of turkey fillet, about 150 g/5 oz each
• 150 ml/ ¼ pt 2/3 cup dry white wine
• 150 ml/ ¼ pt/ 2/3 cup passata (sieved tomatoes)
• A few grains of artificial sweetener
• 16 basil leaves
• Salt and freshly ground black pepper
• 4 thin slices lean ham (from a packet)
• 50 g/2 oz/ ½ cup Mozzarella cheese, grated

To serve:

• 450 g/1 1b baby new potatoes boiled
• Italian Green Salad

Put the turkey and wine in a shallow pan. Bring to the boil, reduce the heat, cover and
cook gently for about 10 minutes or until the turkey is tender. Remove the turkey and place
on for a grill (broiler) rack. Boil the wine rapidly until reduced by half. Stir in the
passata and a few grains of artificial sweetener. Bring to the boil and simmer for 4
minutes. Chop half the basil leaves and stir in. Season to taste. Put a slice of ham on
each turkey fillet and top the cheese. Grill (broil) until the cheese melts and bubbles.
Spoon the sauce on to four warmed serving plates. Top each with a turkey fillet and scatter
a few torn basil leaves over. Serve with baby new potatoes and Italian Green Salad.

Herb Stuffed Chicken Rolls

(SERVES 4)

• 40g 1 ½ oz/ ¾ cup white breadcrumbs
• 30 ml/2 tbsp chopped parsley
• 15 ml/1 tbsp chopped basil
• 15 ml/1 tbsp chopped thyme
• Salt and freshly ground black pepper
• 1 egg, beaten
• 4 small skinless chicken breasts
• 300 ml/ ½ pt/ ¼ cups chicken stock, made with 1 stock cube
• 15 ml/1 tbsp cornflour (cornstarch)
• 30 ml/2 tbsp low-fat single (light) cream

To serve:

• 450 g/1 1b new potatoes, scrubbed and boiled
• Garlic courgettes

Mix the breadcrumbs with the herbs and some salt and pepper. Stir in the egg to bind. Cut
each chicken breast in half lengthways with a sharp knife to make eight thinner breasts.
Spread the stuffing over each slice and roll up. Secure with cocktail sticks (toothpicks).
Place in a saucepan with the stock. Bring to the boil, reduce the heat, cover and poach for
15 minutes or until cooked through. Drain, place on warmed serving plates and remove the
cocktail sticks. Keep warm. Blend the cornflour with the cream and stir into the stock.
Bring to the boil and simmer for 2 minutes. Taste and add more seasoning if necessary. Pour
over the chicken and serve with new potatoes and garlic Courgettes.

Grilled Chicken Kiev

(SERVES 4)

• 4 boneless chicken breasts, about 175 g/6 oz each
• 50 g/2 oz/ ¼ cup low-fat spread
• 1 or 2 garlic cloves, crushed
• 30 ml/2 tbsp chopped parsley
• Salt and freshly ground black pepper
• A squeeze of lemon juice

To Serve:

• Yellow Rice
• Mixed Salad

Make a slit in the side of each chicken breast to form a pocket. Reserve 5 ml/1 tsp of the
low-fat spread. Mash the remainder with the garlic (using more or less to taste), the
parsley and a little salt and pepper. Spoon into the chicken breasts and secure thoroughly
with cocktail sticks (toothpicks). Place on foil on the grill (broiler) rack. Smear the
remaining low-fat spread over and add a squeeze of lemon juice. Place under a hot grill
(broiler) for about for 15 minutes, turning once until cooked through. Transfer to warmed
plates immediately, remove the cocktail sticks and serve with yellow rice and mixed salad.

Chicken Jalfrezi

(SERVES 4)

• 1 garlic clove, crushed
• 5 ml/1 tsp ground ginger
• 5 ml/1 tsp ground cumin
• 10 ml/2 tsp paprika
• 60 ml/4 tbsp water
• 30 ml/2 tbsp low-fat spread
• 2 large onions, thinly sliced
• 1 large onion, finely chopped
• 15 ml/1 tbsp curry paste
• 450 g/1 1b chicken fillets, cut into chunky slices
• 1 large green (bell) pepper, diced
• 2 courgettes (zucchini), sliced
• 4 green chilies, seeded and chopped
• 60 ml/4 tbsp chopped coriander (cilantro)
• Salt and freshly ground black pepper
• A few grains of artificial sweetener

To serve:

• 225 g/8 oz/1 cup basmati rice, boiled

Mix together the garlic, cumin, paprika and water. Melt the low-fat spread in a large
frying pan (skillet). Add the sliced onion and fry (sauté) for 3 minutes until turning,
golden, stirring all the time. Add the chopped onion an fry for 1 minute. Add the chicken,
diced pepper and courgettes and fry, stirring, for 7 minutes until the chicken and
vegetables are tender. Add the chilies, coriander, salt, pepper and just a few grains of
sweetener to taste. Cook for further 2 minutes and serve on a bed of boiled basmati rice.

Chicken with Lime and Garlic

(SERVES 4)

• 4 small skinless chicken breasts
• 50 g/2 oz / ¼ cup low-fat spread
• 1 large garlic clove, crushed
• 15 ml/1 tbsp chopped parsley
• Grated ring and juice of 1 lime
• Salt and freshly ground black pepper
• Parsley sprigs

To serve:

• Yellow rice
• Red leaf salad

Make a slit in the side of each chicken breast to form a packet . Mash the low-fat spread
with the garlic, chopped parsley, lime rind and a little salt and pepper. Spoon into the
chicken breasts. Place each on a square of foil and sprinkle with lime juice and little
more salt and pepper. Wrap up. Place on a baking sheet and bake in a preheated oven at 190
degree C/375 degree F/gas mark 5 for 30 minutes. Open up the foil and after 20 minutes to
allow the chicken to brown. Garnish with parsley sprigs and serve with Yellow Rice and Red
Leaf Salad.

Redcurrant Duck

(SERVES 4)

• 2 large duck breasts, skin removed, about 275g/10 oz each
• 25 g/1 oz/2 tbsp low-fat spread
• 90 ml/6 tbsp port
• 15 ml/1 tbsp redcurrant jelly (clear conserve)
• Salt and freshly ground black pepper
• 4 small redcurrant sprigs (optional)
• Watercress sprigs

To serve:

• Parsleyed Potatoes Cabbage with celery

Fry (sauté) the duck breasts in the low-fat spread for about 10-15 minutes until cooked to
your liking. Remove from the pan and keep warm. Add the port and redcurrant jelly to the
pan and cook, stirring, until the red-currant jelly dissolves. Boil rapidly until reduced
by half. Season to taste. Cut the duck breasts diagonally into neat slices. Arrange on four
warmed serving plates. Spoon the sauce over and garnish each with a sprig of red-currants,
if using, and watercress sprigs. Serve with Parsleyed potatoes and cabbage with celery.

Sweet and Spicy Duck

(SERVES 4)

• 120 ml/4 fl oz/ ½ cup dry sherry
• 120 ml/4 fl oz/ ½ cup strong black tea
• 120 ml/4 fl oz ½ cup soy sauce
• 1 garlic clove, crushed
• 30 ml/2 tbsp clear honey
• 5 ml/1 tsp ground cloves
• Salt and freshly ground black pepper
• 4 small duck breasts, skin removed
• 15 g/ ½ oz/1 tbsp low-fat spread

To serve :

• Oriental Bean Sprout Salad

Mix together the sherry, tea, soy sauce, garlic, honey, cloves and a little salt and pepper
in a shallow dish. Add the duck and leave to marinate for 1 hour. Remove the duck from the
marinade and place on a grill (broiler) rack. Boil the marinade until reduced by half. Stir
in the low-fat spread. Brush all over the duck and grill (broil) for 10-12 minutes on each
side until golden and cooked through, brushing regularly with the remaining marinade. Serve
with oriental bean Sprout Salad.

Spicy Chicken Wings

(SERVES 4)

• 450 g/1 1b chicken wings, as much skin removed as possible
• For the marinade:
• 1 small onion, finely chopped
• 1.5 small onion, finely chopped
• 1.5 ml/ ¼ tsp artificial sweetener granules, or to taste
• 30 ml/2 tbsp Worcestershire sauce
• 15 g ½ oz/1 tbsp low-fat spread melted
• 15 ml/1 tbsp paprika
• 5 ml/1 tsp cayenne
• 10 ml/2 tsp coarse sea salt
• Freshly ground black pepper
• For the dip:
• 150 ml/ ¼ pt/ 2/3 cup very low-fat plain yoghurt
• 30 ml/2 tbsp snipped chives

To serve:

• Crispy Baked Potato skins
• Mixed salad

Put the chicken wings in a single layer in a roasting tin (pan). Mix together the marinade
ingredients and pour over, rubbing the mixture into the flesh. Leave to marinate for 2
hours. Lift the wings out of the marinate for 2 hours. Lift the wings out of the marinade.
Meanwhile, mix the yoghurt with the chives and a little salt and pepper. Serve the chicken
with the dip, crispy baked potato skins and mixed salad.

Boozy Red Pasta Chicken

(SERVES 4)

• 1 large onion, finely sliced
• 1 garlic clove, crushed
• 25 g/1 oz/2 tbsp low-fat spread
• 4 skinless chicken breasts, about 175 g/6 each
• Salt and freshly ground black pepper
• 400 g/14 oz/1 large can chopped tomatoes
• 60 ml/4 tbsp port
• 30 ml/2 tbsp chopped parsley
• A few grains of artificial sweetener
• 100 g/4 oz pasta shells
• 15 ml/1 tbsp chopped basil

To serve:

• Mixed Green Salad

Fry (sauté) the onion and garlic in half the low-fat spread for 3 minutes, stirring until
softened and lightly golden. Remove from the pan with a draining spoon. Brown the chicken
in the remaining low-fat spread in the same pan. Return the onions and garlic to the pan
with the remaining ingredients except the pasta and basil. Bring to the boil, reduce the
heat and simmer for 15-20 minutes until the chicken is cooked and the sauce is pulpy,
stirring occasionally. Meanwhile, cook the pasta according to packet directions. Drain.
When the chicken is cooked, lift out of the pan and transfer to four warmed serving plates.
Mix the cooked pasta with the sauce and spoon to one side of the chicken. Sprinkle with the
basil and serve with Mixed Green Salad.

Gorgeous Glazed Chicken

(SERVES 4)

• 4 skinless chicken breasts, about 175 g/6 oz each
• 25 g/1 oz/2 tbsp low-fat spread
• 120 ml/4 fl oz/ ½ cup dry vermouth
• Salt and freshly ground black pepper
• 15 ml/1 tbsp chopped Parsley

To serve:

• Scalloped Potatoes

Brown the chicken breasts on both sides in the low-fat spread. Add the vermouth and a
little salt and pepper and cook about 15-20 minutes until the chicken is cooked through and
sickly glazed, turning the chicken once during cooking. Throw in the parsley after 10
minutes cooking. Serve with Scalloped potatoes and green beans.

Chicken and Vegetable Mornay

(SERVES 4)

• 30 ml/2 tbsp cornflour (cornstarch)
• 300 ml/ ½ pt/ 1 ¼ cups skimmed milk
• 5 ml/1 tsp low-fat spread
• Salt and freshly ground black pepper
• 5 ml/1 tsp English made mustard
• 75 g/3 oz /3/4 cup strong low-fat Cheddar cheese, grated
• 350 g/12 oz/3 cups chopped, cooked, mixed leftover or frozen vegetables
• 175 g/6 oz/ 1 ½ cups chopped cooked chicken, skin removed
• 1.5 ml / ¼ tsp grated nutmeg

To serve:

• Tomato and Onion Salad

Blend the cornflour in a saucepan with the milk. Add the low-fat spread. Bring to the boil
and cook for 1 minute, stirring all the time. Stir in a little salt and pepper, the mustard
and two-birds of the cheese. Fold in the vegetables and chicken and season with the nutmeg
and a little more salt and pepper, if necessary. Heat through. Turn into a flameproof
serving dish. Top with the remaining cheese and grill (broil) until golden and bubbling.
Serve with tomato and onion salad.