Archive for the 'low fat!' Category

05 2nd, 2011

This is another Weight Watchers recipe and I have to say these biscotti are delicious and taste very authentic – the original recipe uses pistachios but I prefer to use almonds as that is what was in the biscotti that we bought when we were in Tuscany last year. If you follow the recipe it will make 48 biscotti and each one is 72 cals – however I find these a bit small, and prefer to divide the dough into 2 rather than 4 – see what works for you!

200g caster sugar
100g whole almonds roughly chopped
100g dried apricots roughly chopped
zest of 1 orange, juice of 1/2 orange
1 tsp baking powder
250g plain flour
2 eggs, beaten
1 tbsp milk

You will need 2 large greased baking trays.

Preheat the oven to 170 (fan), 190 or gas mark 5.
Reserve 2 tsp caster sugar and put the rest in a bowl with the almonds, apricots, zest, baking powder and all but 2 tbsp of the flour and mix.
Add the egg and juice and mix into a soft dough.
Sprinkle the reserved flour onto a work surface and divide the dough into 4 (or 2 for large biscotti).
Roll a quarter (or half) the dough in the flour and shape into a sausage about 24 cm long. Repeat to make 4 (or 2) in total.
Place 2 sausages (or 1) on each baking tray.
Brush all over with milk and sprinkle with the reserved sugar.
Bake in the oven for 15-20 mins until lightly golden.
Remove from the oven and reduce the temp to 130 (fan), 150 or gas mark 2.
When the biscotti is cool enough to handle (about 5 mins), cut each one with a serrated knife into 12 slices about 1cm thick.
Return to the trays (clean and re-grease if necessary) and bake for a further 15 mins or until lightly golden.
Remove from the tray once cooled and enjoy with a proper Italian coffee!

Berry Terrine

Author: Sue
09 5th, 2010

This recipe is from Weight Watchers and is really great – it feels like a real treat but is only 104 cals per serving! Great for entertaining too as you can make it the day before and keep it in the freezer (and it also looks stunning on the plate).

Serves 8

25g white chocolate
175g frozen mixed berries, defrosted (I had blackberries, raspberries, strawberries, redcurrants and blackcurrants)
4 trifle sponges, sliced in half lengthways
1 500ml container of low fat vanilla ice cream (I used Carte D’Or light)

To serve:
Ready made raspberry coulis
100g berries as above, defrosted

Spray a 2lb loaf tin with oil and then line with cling film.
Melt the white chocolate in a bowl over a pan of simmering water. Using a teaspoon, drizzle the melted chocolate in a zigzag pattern over the base of the tin. Place in the freezer for 10 mins to set.
Blend 100g of the berries, and then drizzle this in a zigzag pattern in the opposite direction over the white chocolate – then place in the freezer for 15 mins to set.
Working quickly, spread one third of the ice cream into the tin, then drizzle with half of the remaining blended fruit and top with half of the trifle sponges.
Mix a third of the ice cream with the remaining 75g of berries and crush them slightly, then spread this into the tin. Drizzle with the remaining blended fruit and top with the trifle sponges.
Top with the remaining ice cream and smooth over.
Cover the top with cling film and then place in the freezer for at least 4 hours.
When ready to serve, take the terrine out the freezer and leave for 10 minutes. Then turn out onto a flat board and carefully cut into slices.
Drizzle your plates (large ones look good) with the coulis in a zigzag pattern and then place a slice of the terrine in the middle and place assortment of berries around the terrine. Delicious!

09 3rd, 2010

Just made this one up last night and it was great and crammed with goodness – low fat, low calorie, high fibre and easy to make too. Sorry no actual breakdown of fat and cals as it’s my own concoction!

Serves 6

600g new pototoes, whole with skins still on (could also use old potatoes or peeled sweet potatoes)
1 onion, diced
2 cloves, garlic crushed
1/2 red pepper, diced
1/2 yellow pepper, diced
2 courgettes, chopped
150g sweetcorn kernels
2 fresh chillis, finely chopped (or use chilli powder/flakes if you don’t have fresh)
400g tin of kidney beans, drained and rinsed
400g tin of chopped tomatoes
200ml (approx) passata
1 vegetable stock cube
1 tsp sugar
Salt and freshly ground black pepper
3 tbsp grated low fat cheddar (I used Weight Watchers)

You’ll need a large shallow ovenproof dish for this.

In a saucepan, cover the whole new potatoes with water and bring to the boil, then simmer for about 15 mins until just under cooked. Drain and leave to cool a little.
In the meantime, spray a pan with a little oil and add the onion, garlic and peppers and cook for a few minutes with the lid on until softened.
Add the courgettes, sweetcorn and chillis and cook for a few more minutes to soften a little.
Add the kidney beans, tomatoes, passata, stock cube, sugar, salt and pepper and simmer for about 10 mins.
Preheat the oven on to 160 degrees fan forced.
Check the sauce for seasoning and adjust if necessary.
Pour the sauce into a large ovenproof dish.
Cut the new potatoes into wedges and scatter them randomly onto the sauce (i.e some with skin side up, some not) and spray with a little spray oil, then season with salt and pepper.
Place in the preheated oven and cook for about 40 mins.
Take dish out of the oven and sprinkle with the cheese and place back into the oven for another 5 mins.
Serve with a large salad. Delicious and healthy!

If using old potatoes, you could slice them instead of doing wedges. If using sweet potatoes, you could mash instead of wedges.

08 25th, 2010

These are delicious and very quick to make – I made them tonight and had to get them on the blog asap! Just 121 cals per flapjack – they are from the Weightwatchers magazine and each one provides 2 points (if you’re into that sort of thing).

Makes 16

75g low fat spread (38% fat – I used ‘I can’t believe it’s not butter light’)
50g light muscavado sugar
2 tbsp runny honey
250g oats
1/4 tsp baking powder
2 tbsp pumpkin seeds
2 tbsp sunflower seeds
pinch of salt
1 large ripe banana
2 tsp vanilla extract/essence

Preheat oven to 160 degrees fan forced.
Grease and line the base of a 22in square baking tin.
Melt the spread, sugar and honey in a pan, stirring well.
Stir in the oats, baking powder and seeds along with a pinch of salt.
In a bowl, mash the banana with the vanilla extract, then stir into the oat mix.
Spoon into the prepared tin and press down firmly.
Bake for 25-30 mins until golden and firm to the touch. Cut into 16 square whilst still warm and then allow to cool.
Store in an airtight container. YUM!

Low Fat Tiramisu

Author: Sue
07 12th, 2010

This is adapted from a Rosemary Conley recipe and it’s really really good! 76 kcal and 2.7g fat per serve. Best made the day before but not essential (don’t sprinkle chocolate powder on top until ready to serve).

Serves 8

4 heaped teaspoons coffee granules
4 teaspoons brandy
1/2 pint water
1 packet sponge fingers (approx 12)
1 sachet Bird’s sugar-free dream topping
1/4 pint skimmed or semi-skimmed milk
12oz (350g) low-fat fromage frais
powdered drinking chocolate to decorate

Mix the coffee with the brandy and make up to 1/2 pint (300ml) with water. Pour half into a shallow dish and place 1/ the sponge fingers into liquid and allow it to soak up.
Arrange the fingers into the base of a serving dish to form a layer.
Place the milk in a large bowl and then add the dream topping and follow instructions on packet.
Mix in the fromage frais.
Spoon 1/2 the mixture over the soaked sponge fingers.
Soak the remaining sponge fingers in the leftover brandied coffee and place in the dish.
Top with the remaining fromage frais mix.
Just before serving, sprinkle with the chocolate powder.

Moroccan Carrot Salad

Author: Sue
08 20th, 2009

This is from the fab ‘Leon’ book and is a brilliant side dish for BBQ’s and picnics.

Serves 4 as a side

2 heaped tablespoons sultanas
3 large carrots, grated
1 clove garlic, crushed
1 heaped tablespoon toasted seeds (I use pine nuts, sesame, sunflower and pumpkin)
1 spring onion, finely sliced
1 tablespoon fresh coriander, chopped
1 red chilli, finely chopped
2 tablespoons lime juice
2 tablespoons extra virgin olive oil
salt and pepper

Plump the sultanas in hot water for 5 mins and then drain.

Mix everything else together thoroughly and season well.

Only put the lemon juice and olive oil on when you are ready to serve – mix well. So many gorgeous flavours here – I’m sure it will become a favourite!

Tuk Tuk Salad

Author: Sue
08 20th, 2009

This is another favourite of mine from the ‘Leon’ cook book – I have made it so many times this summer and it is great with barbeques and grilled mackerel. As usual I have made some changes to it :0)

Serves 6-8 as a side dish

200g brown basmati rice
125g frozen peas, defrosted
100g frozen broad beans, defrosted
2 spring onions, thinly sliced
2 large or 6 cherry tomatoes, chopped
2 tablespoons toasted seeds – pine nut, pumpkin, sunflower and sesame
2 tablespoons fresh coriander, chopped
salt and pepper

For the dressing:

1 red chilli, chopped very fine
3cm root ginger, grated
1 clove garlic, crushed
2 tablespoons lime juice (one lime should do it)
2 tablespoons soy sauce
1 teaspoon sesame oil (optional)

Cook the rice according to packet instructions – usually takes between 40-45 mins.

Place the frozen peas and broad beans in a colander and run cold water over them to help them defrost.

Make the dressing by mixing all the ingredients together and then set aside to infuse.

Add the spring onions, tomatoes, peas and broad beans to a large bowl.

When the rice is ready, place into a sieve and run it under cold water to cool.

Add the rice to the bowl, pour in the dressing and add the chopped coriander – mix thoroughly. Season to taste.

Quickly toast the seeds in a frying pan over a medium heat, stirring often to prevent burning.

Sprinkle the toasted seeds over the top of the rice and serve. Yum!

Moroccan Harira

Author: Sue
08 20th, 2009

I have just made this for the first time and it was so delicious that I have to put it here immediately! I have adapted it from the wonderful ‘Leon’ cookbook by Allegra McEvedy – more recipes to follow….

Makes enough for 4 to 6 hungry people

130g brown lentils
1 heaped teaspoon vegetable bouillon stock powder
1 x 400g tin of chickpeas
1 large red onion, diced
1 x 400g tin of chopped tomatoes
1 heaped teaspoon garam masala
1 teaspoon turmeric
2 tablespoons harissa paste
1.5 tablespoons lemon juice
50g white basmati rice
2 tablespoons plain flour
handful of flat leaf parsley, chopped
salt and pepper

Soak the lentils in cold water for one hour and then drain.

Drain the chickpeas, place in a large pan and cover with 1.5 litres water and the stock powder. Add the onions and bring to the boil.

Add the tomatoes, lentils, garam masala, turmeric and harissa – cook for 20 mins until lentils are tender.

Add the rice and cook for a further 10 mins.

Meanwhile, gradually mix the flour with 4 tablespoons of water and then add 4 tablespoons of stock from the soup.

Add the lemon juice and gradually stir in the flour mixture – make sure that the soup is not boiling at this point.

Add the parsley, salt and pepper and give it a good stir. Have a taste and adjust any seasoning as necessary.

Absolutely delicious! I think it would also be fantastic with a lamb shank or two added and simmered for a couple of hours to make a really hearty stew – will be trying this very soon!

Fruity Bread Pudding

Author: Sue
12 24th, 2008

This is a great low fat pudding – really good served with low fat ready-made custard! Just 190 kcals and 0.89g fat.

Serves 4

75g or 3oz mixed dried fruit
150ml or 1/4 pint apple juice
115g or 4oz stale brown or white bread diced
1 teaspoon mixed spice
1 large banana, sliced
150ml or 1/4 pint skimmed milk
1 tablespoon demerara sugar

Preheat the oven to 180 fan forced.

Place the dried fruit into a small pan with the apple juice and bring to the boil.

Remove the pan from the heat and stir in the bread, spice and banana. Spoon the mixture into a shallow 1.2 litre/ 2 pint ovenproof dish and pour over the milk.

Sprinkle with the demerara sugar and bake for 25-30 mins until firm and golden brown. A great winter warmer!

12 24th, 2008

This is a great summer dish and of course you can substitute the mackerel for the more traditional tuna if you wish. Mackerel contains omega 3 fats which is so good for you and overall the dish is low in fat and calories.

Serves 4

225g or 8oz farfalle pasta (bows)
175g or 6oz green beans trimmed
2 smoked mackerel fillets
115g or 4oz cherry tomatoes, halved
1 tablespoon capers
25g or 1oz pitted black olives
4 eggs

1 tablespoon olive oil
1 garlic clove crushed
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
salt and pepper

Cook the pasta according to the packet instructions, then drain and rinse well with cold water.

Place the eggs into a pan of boiling water and let them simmer for 8 mins so that they are not completely hard boiled. Then place the pan under running cold water for a few minutes and allow the eggs to sit in the cold water.

Cook the green beans in boiling water for 4-5 mins so that they are al dente, then drain and rinse in cold water.

Divide the pasta between 4 plates and then break up the mackerel into bite-size pieces and place on top of the pasta.

Then arrange the green beans on top, scattering the tomatoes, capers and olives over.

Remove the shells from the eggs and divide each into quarters and arrange on top.

Prepare the dressing by mixing all the dressing ingredients together and give it a taste to check the seasoning and adjust if needed.

Drizzle the dressing between the salad plates and finish each with a grind of black pepper. Fresh and delicious!

This would also make a great lunch to take to work or for a picnic.