Simple Start - Recipes



 Melon and Parma Ham 

- 1 ProPoints per serving


Melon // Parma Ham // 1 tsp balsamic glaze


Serve sliced melon with 1 slice Parma Ham scrunched on top and drizzle with 1tsp balsamic glaze.


- 5 ProPoints per serving

- Serves 4 People


Bag of baby salad leaves // fat free dressing // 200g goat's cheese // 8 walnut halves // 1 pear


Toss baby salad leaves with fat free dressing. Divide between 4 plates. Top with sliced goat's cheese, thinly
sliced pear, crushed walnuts and drizzle with 1 tsp balsamic glaze.

Prawn Cocktail

- 4 ProPoints per serving ( 6 per recipe)

- Serves 4 People


200g cooked prawns (plus 4 whole tiger prawns for decoration -optional) // 1/2 cucumber -finely
chopped /// 6 tbsps lighter than light mayonnaise // 1 tbsp tomato ketchup // Dash Tabasco (optional) // salt and pepper // 2 baby gem
lettuce // lemon, sliced //


Line bottom of 4 glasses or bowls with the lettuce and top with cucumber. Mix the mayonnaise with the ketchup
and Tabasco if using. Divide between the glasses and top with the prawns. Decorate each glass with slice of
lemon and a tiger prawns. Alternatively, add tiny drop water to the sauce to make it looser and pour it over the



Garlic and Rosemary Potatoes 

- 4 ProPoints per serving

- Serves 4 People


600g baby potatoes // 1 tbsp olive or vegetable oil // 2 cloves garlic, crushed // few sprigs rosemary,


Toss potatoes in a plastic bag with the oil so they are completely coated. Add. Empty onto silicone-lined baking
sheet and roast at 200 for 15 minutes. Remove from oven and add crushed garlic and chopped rosemary, mixing
to coat. Spread out again and roast for another 10-15 minutes, depending on oven.


- 12 ProPoints per recipe

- makes 4-6 Servings


200g breadcrumbs // 1 -2 finely chopped onions // Fresh or dried parsley // chopped sage // dash of
lemon juice // salt and freshly ground black pepper


Combine ingredients and stuff under skin at neck end of turkey. Remember to add extra cooking time to turkey).
Alternatively, line small dish with foil, press into dish and cover top with foil. Bake in oven for approx 20 minutes.

Roasted Parsnips

- 4 ProPoints per serving ( 6 per recipe)

- Serves 4 People


400g parsnips //  1 tablespoon oil // 1 tablespoon maple syrup


Top and tail parsnips, then cut thick end into quarters, and thin end into halves. Toss with oil and maple syrup in
a plastic bag until coated. Empty onto silicone-lined baking sheet. Roast at 200degrees for 25 -30 minutes.


Pigs in blankets

- 4 ProPoints per serving ( 6 per recipe)

- Serves 4 People


12 Denny Gold Medal cocktail sausages // 4 lean rashers, fat trimmed off.


Flatten out each rasher with the blunt side of a knife, and cut into three. Wrap each cocktail sausage with a
rasher slice. Roast on silicone-coated baking tray at 180 for 15-20 minutes or until cooked.




 Fruit Meringues 

-3 ProPoints per serving


4 meringue nests // 8 tablespoons Avonmore light cream // 4 tbsps Liberte 0% fat natural Greek yoghurt // selection of fruit of your choice.


Add sliced fruit of your choice, Top with 2 tablespoons light cream, and dusting of granulated sweetener if required. Decorate with a sprig of mint.

Skinny Trifles

- 3 ProPoints per serving

- Serves 4 People


200g raspberries // 1 raspberry sugar-free jelly // pint boiling water, // 2 pots ready to serve low fat custard // 6 sponge fingers (boudoir biscuits) // 4 tablespoons spray cream // 4 sprigs mint.


Keep 4 raspberries aside for decoration. Break up the sponge fingers and divide them and the remaining raspberries between 4 serving glasses. Make up the jelly with the boiling water and pour over. Allow to cool and put in fridge to set. Just before serving, spoon on layer of custard and a tablespoon of the squirty cream. Top with a raspberry and a sprig of mint.





-  ProPoints® Value 1

- Servings: 36

-  Preparation Time:  5 min

-  Cooking Time:  15 min

-  Level of Difficulty:  Easy

Filo pastry is fab for those who love desserts, but want to watch their weight because it has very little fat. No need to say 'pass' to these festive treats!


300g Pastry, Filo, Raw, packet, thawed if frozen //5 spray(s) Cooking Spray, Calorie Controlled //350 g Mincemeat //4 teaspoons Sugar, Icing (level)


    1. Preheat oven to Gas Mark 6/200°C/400°F.

    2. Unfold filo pastry and use half of it to line 36 patty tins, layering 4 small squares of pastry into each patty tin, and misting each layer of pastry with a little spray cooking oil.

    3. Place 1 teaspoonful of mincemeat into each pastry case. Top with pieces of the remaining filo pastry, scrunched up into folds. Mist each one with spray cooking oil.

    4. Bake for about 8-10 minutes until golden brown.

    5. Serve warm, dusted with icing sugar.



- Serves 4

– 8 Propoints per serving

- 30 ppts per recipe

- Suitable for Filling and Healthy days (oil used comes from allowance)



500g medium sized potatoes, peeled // 1 small red onion, very thinly sliced // 2 tablespoons olive oil // 350g pork fillet (tenderloin) sliced into 8 pieces // 2.5cm piece fresh root ginger, peeled and finely chopped (optional) // 1 red apple, cored and sliced // 2 tablespoons lemon juice // 2 tablespoons light soy sauce // Salt and freshly ground black pepper // Spring onion to garnish


    1. Parboil the potatoes in simmering salted water for 10 minutes. Drain and leave to coll for 10 minutes. Grate coarsely, mix with red onion and season with salt and pepper..  Set aside.

    2. Heat the olive oil in a large non-stick frying pan. Form the potato mixture into 4 mounds, pop them into the pan and flatten them slightly with a fork. Cook for about 4 minutes, then flip them over to cook the other side. Remove from the pan and keep warm.

    3. Add the pork pieces to the frying pan. Cook for 4 minutes on each side, then add the ginger (if using), the apple slices, lemon juice and soy sauce. Cook for another few minutes until the apples are just tender.

Serve the potato rostis with the pork and apples and a zero propoint vegetable such as steamed broccoli or green beans



- Serves 4 – 7 Propoints per serving

- 25 minutes preparation

- 35 minutes cooking

Taken from “Simply Enjoy” cookbook



5 cloves // 2 tsp cumin seeds // 7 cardamom pods, de-seeded // Calorie controlled cooking spray // 2 onions, sliced thinly // 2 large garlic cloves, chopped finely // 40g (1 ½ oz) fresh root ginger, grated // 375g (13oz) lean diced lamb, trimmed of visible fat // 2 tblsp tomato paste // ½ tsp dried chilli flakes // 2 tblsp soft brown sugar // 2 tblsp white wine vinegar // 400g can apricots in natural juice, drained // Salt // Leaves from 2 fresh mint sprigs, to garnish


  1. Put the cloves, cumin and cardamom seeds in a dry frying pan and heat for about 2 minutes or until the spices smell aromatic and slightly toasted.  Toss the pan occasionally to prevent the spices from burning then grind them in a pestle and mortar or grinder.  Set aside.

  2. Heat a large, lidded, non stick saucepan and spray with the cooking spray.  Cook the onions, covered, for 12 minutes, stirring occasionally, until golden and softened.  Add a splash of water to the pan if the onions start to stick.  Add the garlic, ginger and ground spices and fry for another minute, then remove from the pan.

  3. Spray the lamb with the cooking spray, add to the saucepan and cook for about 3 minutes or until browned all over.  Return the onions to the pan with 400ml (14 fl oz) water, tomato paste and chilli flakes.

  4. Bring to the boil then cover and reduce the heat to low.  Simmer for 30 minutes, stirring occasionally.  Partially cover the pan for 20 minutes, then remove the lid for the final 10 minutes until the sauce has reduced.

  5. Stir in the sugar and vinegar, cook for 3 minutes then add the apricots, season with salt only, and heat through for a further 2 minutes.  Serve sprinkled with the mint leaves.

For a vegetarian option:  Try swapping the lamb for 400g (14oz) vegetarian mince.  Add to the pan in step 4 and cook, partially covered, for 10 minutes then remove the lid and cook for another 10 minutes until the sauce has reduced.  Continue the recipe from step 5.  The Propoints value will be 4 per person



- 10 minutes preparation

- 25 minutes cooking

- 1 propoint


Calorie controlled cooking spray // 1 small red onion, chopped finely // 1 small garlic clove, crushed // 100g aubergine, chopped finely // 75g closed cup mushrooms, chopped finely // ½ red chilli, deseeded & chopped finely // 230g can chopped tomatoes // 1 tablespoon tomato puree // 1 tablespoon soy sauce // ½ a vegetable stock cube // ¼ ketteful of boiling water // Salt & freshly ground black pepper // Freshly chopped parsley, to garnish (optional)


  1. Heat a medium saucepan and spray with the cooking spray.  Add the onion, garlic, aubergine & mushrooms & cook for a few minutes until softened

  2. Add the chilli, tomatoes and tomato puree and soy sauce

  3. Dissolve the vegetable stock cube in 3 tablespoons boiling water and add to saucepan.  Bring to the boil, then reduce the heat and simmer gently for 20-25 mins until thick and pulpy, stirring occasionally

  4. Season to taste, then serve



– Makes 16 slices

– 3 propoints per slice

– 48 propoints per loaf


12oz/350g sultanas // 1 mug of cold tea // 2 teaspoons of mixed spice // 8 oz/225g Self Raising Flour // 1 egg


  1. Soak fruit in cold tea overnight

  2. Sift flour and mixed spice into a bowl

  3. Add the egg and fruit mixture to make a dough

  4. Put in a 2lb loaf tin and bake for approximately 45 mins 180C or gas mark 4



- 10 ProPoints per serving

- Serves 4

- Filling and Healthy

- 5 minutes to prepare – 25-27 mins to cook


Calorie controlled cooking spray // 1 large onion, chopped // 500g sweet potatoes, peeled and cut into 1cm cubes // 1 garlic clove, chopped // 1 tbsp Madras curry powder // Pinch of ground cinnamon // 400g can cherry tomatoes // 400g can chickpeas, drained and rinsed // 200ml vegetable stock (made from 1 cube) // 150g baby spinach // 200g brown basmati rice, cooked according to packet instructions


  1. Mist a saucepan with cooking spray and add the onion and sweet potato. Cook for 5-7 minutes or until the onion is softened. Stir in the garlic, curry powder and cinnamon and cook for 1 minute

  2. Add the tomatoes, chickpeas and stock. Bring to the boil, cover and simmer for 20 minutes or until the sweet potato is tender. Stir in the baby spinach and cook for 1 minute or until wilted.

  3. Remove the curry from the heat and leave to stand for 1 minute.

  4. Season to taste then serve with the rice



- 8 ProPoints per serving

- Serves 6-8


5 sprays low-fat cooking spray // 700g lean stewing beef, cubed // 1 large onion, chopped // 450ml hot beef stock // 225g mushrooms, sliced // 1 medium carrot, chopped // 2 tbsp chopped parsley // 2 tbsp cornflour blended with 3-4 tbsp cold water // 225g puff pastry sheet // 1 tbsp skimmed milk


  1. Heat the low-fat cooking spray in a large pan and add the cubes of beef a handful at a time over a high heat.  Add the onion and cook for another 3-4 mins, until softened

  2. Add the stock, mushrooms, carrot and parsley to the pan.  Bring up to the boil, then reduce the heat.  Cover and simmer for 1 ½ hours, until the meat is very tender.  Top up the level of liquid with water from time to time if necessary

  3. Heat the oven to 220C/200C fan/gas 7.  Season the meat, then stir the blended cornflour and cook until thickened, about 1 min.  Tip the mixture into an oblong baking dish.  Lay the puff pastry sheet on top of the baking dish, trimming the edges with a sharp knife.  If you like, cut the trimmings into leaves for decoration.  Position them on top and brush the entire surface with milk.  Bake for 25-30 mins, until puffed up and golden.  Serve with vegetables.



- 11 ProPoints per serving

- Serves 4


500g pork loin steak, lean, raw, trimmed of skin and fat // 4 tablespoons breadcrumbs, fresh Juice of 1 lemon plus zest, finely grated // 1 medium shallot, finely chopped // 3 tsp fresh rosemary, chopped // 1 tblsp fresh thyme, chopped // 1 medium egg, beaten // 2 tsp vegetable oil // 700g new potatoes, cut into chunks // 400g carrots, sliced // 400g swede, cut into cubes // 400g butternut squash, cut into cubes // 4 level teaspoons gravy granules


  1. Preheat the oven to gas mark 6/200C/fan 180C.  Put the pork in a roasting tin and mix together the shallot, lemon zest, breadcrumbs, herbs and egg.  Season, then press the mixture on top of the pork and transfer to the oven.  Roast for 30 minutes.

  2.  Remove the pork from the oven and cover with foil.  Put the oil into a separate roasting tin and add the vegetables, tossing to coat.  Return the pork to the oven and roast the vegetables above it for 40-45 minutes, turning them after 25 minutes.

  3. Cover the pork with fresh foil and leave to rest for 10-15 minutes before carving.  The vegetables can stay in the switched off oven to keep hot

  4. Make the gravy according to pack instructions.  Carve half the pork joint into 8 slices, serving 2 slices per person, with the roast vegetables and gravy


This recipe uses half of the cooked meat, so make sure you use the remaining half for lunch or dinner the following day.




- 8 ProPoints per serving

- Serves 1


2 tbsp olive oil // 2 garlic cloves, thinly sliced // 2 tbsp light brown muscovado sugar // 1-2 tsp dried chilli flakes // 4 skinless chicken breasts (165g each) // 1large orange, cut into wedges // Pared zest of 1lime


  1. In a large bowl, mix together the oil, garlic, sugar and chilli flakes. Slash the flesh of the chicken breasts and add to the marinade with half the orange wedges.Season well and mix to coat the chicken. Cover with clingfilm and leave for at least 15mins (or even better if left for up to 2 hours in the fridge).

  2. Heat a griddle pan or heavy based frying pan until smoking hot. Cook the chicken breast for 8 minutes before carefully turning. Discard the marinade with the orange wedges.

  3. Lower the heat and continue cooking for another 12 minutes or until cooked through. Transfer the chicken to warmed plates, then quickly griddle the remaining orange wedges until they show black lines. Sprinkle the chicken with the lime zest and serve with the griddles oranges, steamed rice and a green salad.



- 7 ProPoints per serving

- Serves 1


2 bacon medallions (e.g. Nolan’s) // Calorie controlled cooking spray // ½ onion, chopped // 1 large garlic clove, chopped // 125g (4 ½ oz) passata // 1 teaspoon tomato ketchup // A large pinch of dried chilli flakes (optional) // 30g (1 ¼ oz) frozen petit pois // 60g (2 oz) dried wholemeal spaghetti // Salt and freshly ground black pepper


  1. Heat a lidded non stick saucepan. Spray the bacon with the cooking spray, and cook for 3-4 minutes until starting to colour
  2. Add the onion to the pan, spray again with cooking spray and cook, covered and stirring occasionally, for 8 minutes until softened. Add the garlic and cook for another minute
  3. Add the passata and ketchup to the pan, bring to the boil, reduce the heat to low and simmer, partially covered, for 8-10 minutes until reduced and thickened.  Stir in the chilli flakes, if using, and peas and cook for about a minute until tender.
  4. Meanwhile, cook the pasta according to pack instructions.  Drain, reserving 2 tablespoons of the cooking water.
  5. Stir the pasta, reserved cooking water and bacon into the tomato sauce and turn until coated.  Season, decorate with a sprig of basil and serve immediately.



 Mexican Tomato Soup

- 0 ProPoints per serving

- Serves 4 People


3 mixed peppers // 2 red onions // 1 tblsp fresh coriander // 1 small red chilli // 2 tins of tomatoes // 1 tsp dried cumin // 2 cloves of garlic // 2 veg stock cubes // salt and pepper


Peel the garlic and onion. Finely chop the chilli and garlic (leaving in the chilli seeds if you want an extra kick) and cut the peppers and onion into small dice (1/2cm). Place all the veg in a pot with a little spray oil and sweat gently for about 5mins. Add the ground cumin and sweat for a further 3 minutes. Liquidise the tomatoes and add to the pot with two tins of water (800mls) and the stock cubes. Bring to the boil and simmer gently for 5-10mins. Add the finely chopped coriander and season to taste.


Fresh Thai Broth

- 1 ProPoints per serving ( 4 per recipe)

- Serves 4 People


1/2 head of celery // 3 mixed peppers // 2 Inches of ginger // 4 veg stock cubes // 1 leek // 1 red chilli // 1 stick of lemongrass // 1.5 litres water // 1 onion // 4 cloves of garlic // 1 lime // fresh coriander


Peel the onion and wash the leek and celery. Peel the garlic and ginger and chop finely with the chilli and coriander stalks (leaving the leaves for garnish) place in a large pot, thinly slice all the other veg and add to the pot with the water and stock cubes. Cut the lime in half and twist the lemongrass stick. Add to the pot and bring to the boil, simmer gently for 10mins. Season to taste and add the chopped coriander. (The lime and lemongrass should be left in the pot as they will continue to infuse flavour)


Creamy Broccoli Soup

- 2 ProPoints per serving ( 6 per recipe)

- Serves 4 People


1 large onion // 1.5 litres water /// 120gms light cream cheese // 750g broccoli // 4 stock cubes // salt and pepper // 2 sticks celery // 2 cloves garlic // spray oil


Chop the celery, onions and garlic. place in a large pot with some spray oil and gently sweat for 3-5mins. Add the broccoli, water and stock cubes. Bring to the boil and simmer gently for 20 mins. Add the cream cheese and liquidise, season to taste and serve. (when re-heating do not boil too vigorously as the cheese can make the soup split)



- 9 ProPoints per serving

- Serves 4 People

- Ready 20 Minutes

  • If following Filling & Healthy, use 1 PPT from your weekly allowance
  • If following Full Propoints Day – 9 Propoints per serving


200g dry brown rice // Low calorie cooking spray // 400g sirloin steak, thinly sliced // 3 garlic cloves, finely chopped // 1 tsp finely grated fresh root ginger // 2 onions, thinly sliced // 650g ready-prepared stir-fry vegetables // 1 tbsp medium curry powder // 4 tbsp dark soy sauce // 3 level tbsp. sweet chilli sauce // 1 red chilli, deseeded and thinly sliced, to garnish // Lime wedges, to serve


  1. Cook the rice according to pack instructions
  2. While this is cooking, spray a large frying pan or wok with the low calorie cooking spray and place on a high heat.  When hot, stir-fry the beef for 3-4 minutes or until cooked through.  Transfer to a plate and keep warm

  3. Rinse the pan, wipe dry with kitchen paper and respray with the low calorie cooking spray.  Fry the garlic, ginger, onions and stir-fry vegetables for 6-8 minutes until just beginning to soften.  Add the curry powder and cook for 1 minute.  Add the soy sauce and sweet chilli sauce and stir-fry for another minute.

  4. Drain the rice.  Toss the beef back through the vegetable mixture and divide between 4 shallow bowls.  Serve, garnished with the chilli, with the rice and the lime wedges.



- 7 ProPoints per serving

- Serves 4 People

- Takes 20 Minutes

- Taken from Chickenlicious

A delicious and easy curry that only takes a few minutes to prepare.  The sweet potatoes make this quite a substantial dish, however if you are very hungry, you could serve 150g (5 ½ oz) cooked brown rice on the side for 6 Propoints values per person.


Calorie controlled cooking spray //500g (1lb 2 oz) cubed skinless, boneless chicken breasts // 300g (10 ½ oz) sweet potatoes, peeled and cubed // 1 ½ tablespoons medium curry powder // 1 teaspoon ground cumin // 2 garlic cloves, crushed // 400g can chopped tomatoes // 200ml (7 fl oz) chicken stock, made from stock cubes or powder // 150g (5 ½ oz) frozen peas // 100g (3 ½ oz) 0% fat natural Greek yoghurt // Fresh coriander sprigs, to serve


  1. Spray a large saucepan with the cooking spray, add the chicken and stir-fry over a high heat for 4 minutes
  2. Add the sweet potatoes, spices and garlic and cook for 2 minutes, stirring.
  3. Tip the chopped tomatoes and stock into the pan.  Bring to the boil and simmer, uncovered, for 10 mins
  4. Add the peas to the curry and cook for 2 minutes until tender
  5. Ladle the curry into warm bowls and serve topped with a spoonful of yogurt and the coriander sprigs.



- 3 ProPoints values per serving
(don’t forget to add the propoints for the amount of pasta you use)

- Serves 8 People

Tip: You can either halve the recipe or freeze half to use at a later date


2 onions chopped roughly // 2 carrots, peeled and chopped roughly // 1 celery stick, chopped roughly // calorie controlled cooking spray // 500g 95% fat mince (e.g. Nolans) // 2 garlic cloves, crushed //125ml (4fl oz) red wine // 2 x 400g cans chopped tomatoes // 1 teaspoon dried mixed herbs // 300ml (10 fl oz) beef stock


Place the onions, carrots and celery in a food processor and whizz until finely chopped, or chop finely by hand if you don’t have a processor

Heat a lidded flameproof casserole dish, spray lightly with the cooking spray, add the vegetable mixture and cook, covered, for 10 minutes until softened.  Add a splash of water if the vegetables are starting to stick

Meanwhile, heat a non-stick frying pan and spray with the cooking spray.  Add the mince, breaking up any lumps with a wooden spoon, and brown.  You may need to do this in two batches unless you have a very large frying pan, as adding too much at once will mean that it is likely to boil in its own juices rather than fry and brown.

Remove the lid from the casserole, stir in the garlic and cook for 1 minute more.  Now add the browned mince, the red wine, chopped tomatoes, herbs and beef stock.  Bring to a simmer, partially cover the casserole and simmer for 30 minutes.


  • For a vegetarian version, replace the beef with the same quantity of Quorn mince.  There’s no need to brown it first, just add in step 4.  Use vegetable stock instead of beef stock.  This will be 2 Propoints per serving
  • For Chilli Con Carne, leave out the red wine, but add 1 red and 1 green pepper, diced and spice up the mince mixture with 2 teaspoons ground cumin, ½ teaspoon dried chilli flakes and 1 teaspoon cocoa powder, all added in step 4.  After 15 minutes, stir in a 400g can of kidney beans, rinsed and drained.  The chilli will be 4 Propoints per serving.
  • For Smoky Barbecue Beef Mince omit the red wine and mixed herbs.  Add 200g (7oz) chopped mushrooms and 1 teaspoon smoked paprika with the garlic in step 4.  When you add the tomatoes, add 4 tablespoons barbecue sauce and 1 teaspoon soft dark brown sugar.  This will be 3 Propoints per serving.



- 3 ProPoints values per serving
- 18 ProPoints values per recipe
- 10 minutes to prepare + marinating, 10 minutes to cook
- Makes 6 kebabs

Tip: Marinate these on the morning of your barbecue

2 tsp garlic, ginger and spring onion paste // 1 tsp sun dried tomato paste // 600g (1lb 5 oz) skinless chicken breast, cubed // 2 tbsp low fat natural yogurt // 3 small courgettes, sliced thickly // 18 button mushrooms // Oil spray // Lemon wedges, to serve

Mix the pastes in a bowl, then add the chicken and mix to coat. Stir in the yogurt, then cover and chill until ready to cook. If transporting, take the vegetables in a separate container.

When ready to cook, thread the chicken on to 6 metal skewers, along with the courgette and mushrooms. Mist lightly with oil spray, then barbecue or grill for about 10 minutes, turning occasionally, until the chicken is cooked and the vegetables are tender. Serve each kebab with a lemon wedge and the rice and beans.

Veggie Alternative: Use 500g (1 lb 2 oz) Quorn fillet, defrosted if frozen, instead of the chicken. The ProPoints values will be 3 per person.



- 1 ProPoints value per serving
- 6 ProPoints values per recipe
- 15 minutes to prepare
- Serves 6
- V

How to serve: You can pop a spoonful of this in with the spicy fish wraps, or serve alongside the chicken and rice. To stop the slaw from going soggy, don’t season with salt until before you serve.

½ small red cabbage (about 300g/ 10 ½ oz) sliced finely // 2 carrots, grated coarsely // 1 fennel bulb, sliced finely // 1 small onion, sliced very finely // 75g (2 ¾ oz) light mayonnaise // ½ tsp Dijon mustard // 1 small bunch chopped fresh parsley

Combine all the ingredients and season to taste. Place in a lunchbox and keep chilled until ready to serve.



- 5 ProPoints values per serving
- 31 ProPoints values per recipe
- 10 minutes to prepare, 15 minutes to cook
- Serves 6
- V

350ml (12 fl oz) hot vegetable stock made with ¾ cube // 250g (9 oz) long grain rice // 400g can kidney beans, drained and rinsed // 1 yellow pepper, de-seeded and diced // 200g (7 oz) baby plum tomatoes, halved // 1 bunch spring onions, sliced // 1 small bunch fresh coriander, chopped // Juice of 1 lime

Put the stock in a lidded pan and then cover and cook for 10-12 minutes or until tender. The rice should have absorbed all the liquid. Leave to cool- you can speed up this process by spreading the rice out on a large plate. When cool, tip into a mixing bowl.

Stir in the remaining ingredients, adding the juice of the lime to taste (you may not need all of it). Season well Pack into a lunchbox and keep chilled until ready to serve.



- 4 ProPoints values per serving
- 23 ProPoints values per recipe
- 15 minutes to prepare, 10-12 minutes to cook
- Serves 6 (1/2 wrap each)

3 x 100g (3 ½ oz) coley fillets, defrosted if frozen // 1 tbsp runny honey // 1 tsp Cajun spice mix // 3 tsp lime juice // 3 tbsp light mayonnaise // 2 heaped tbsp chopped fresh coriander // 3 x 40g wholemeal tortilla wraps // ½ small pack watercress or rocket // Lime wedges, to serve

If the fish has been frozen, pat it dry with kitchen paper. Mix the honey, spice and 1 tbsp lime juice into a paste and smear all over the fish and put in a plastic bag to transport Keep chilled until ready to cook.

Combine the mayonnaise, coriander and 2 tsp lime juice, season and store in a small pot or jam jar. Keep chilled until ready to serve.

Cook the fish over medium coals or place under a hot grill for 10-12 minutes until nicely charred, with the flesh just starting to flake.

Warm the wraps on the barbecue or in the oven and spread each with 1 tbsp of the lime mayonnaise. Add some watercress or rocket and the fish and tightly wrap. Cut each wrap in half and pop a lime wedge on top to serve.



- Serves 4
- Takes 40 minutes in total
- 4 ProPoints values per serving
- 16 ProPoints values per recipe
- Suitable for Simple Start or if you're following a Filling & Healthy Day
- Suitable for freezing

Calorie controlled cooking spray // 2 onions, chopped // 1 red pepper, de-seeded and sliced // 2 garlic cloves, crushed // 5 cm (2 inches) fresh root ginger, grated (no need to peel) // 600g (1lb 5oz) skinless boneless chicken breasts, diced // 1 green pepper, de-seeded and sliced // 1 green chilli, de-seeded and sliced thinly into rounds // 1 tablespoon medium curry powder // 1 teaspoon of cumin seeds // 400g (14oz) passata // Salt and freshly ground black pepper

Heat a lidded saucepan over a medium heat.  Spray with the cooking spray and stir fry the onions for 5 minutes.  Add the red pepper, garlic and ginger, spray again with the cooking spray, and stir fry for another 3 minutes until the vegetables have softened.

Using a hand blender, purée the onion mixture with 4 tablespoons of water until smooth, then remove the onion mixture from the pan and set to one side until ready to use.

Return the pan to the heat, spray with the cooking spray, and stir-fry the chicken for 5 minutes until browned in places.  Add the green pepper and chilli, then stir-fry for another 2 minutes.

Return the onion mixture to the pan and add the curry powder, cumin seeds and passata.  Stir, bring to the boil, then reduce the heat and simmer, part-covered, for 10 minutes, until the sauce has reduced and thickened and the chicken has cooked through.  Season and serve.



- Serves 4
- 6 ProPoints per serving
- Suitable for Simple Start or if you’re following a Filling & Healthy Day
- Prep time: 20 min
- Cook time: 160 min

5 sprays Calorie Controlled Cooking Spray // 500g (1lb 2oz) Beef Stewing Steak, Lean, raw, cut into chunks  // 1 large onion chopped // 2 medium carrots cut into chunks // 2 medium leeks sliced // 1½ vegetable stock cube, dissolved in 700ml (24fl oz) of hot water // 400g (14oz) Potatoes, Raw, cut into chunks // 50g (1¾ oz) Peas, Fresh or Frozen, (thawed if frozen) // 2 tablespoons Parsley, fresh, chopped1 pinch Salt, and freshly ground black pepper

Heat cooking spray in a large saucepan then add the stewing steak a little at a time, so that it sears and browns.

Add the onion, carrots, leeks and stock. Season with a little salt and pepper. Bring to the boil then reduce the heat and simmer, partially covered for 2 hours. Check the level of liquid occasionally adding more stock if needed.

When the meat is tender add the potatoes and cook them until tender – about 20 minutes. Stir the peas into the stew and cook gently for another 3-4 minutes. Serve sprinkled with chopped fresh parsley.



All the tasty ingredients of a classic Waldorf salad and more are wrapped up in these tasty pittas. They’re great for work too.

- 7 ProPoints per serving
- 14 ProPoints per recipe
- Takes 15 minutes
- Serves 2

4 shelled walnut halves // 90g (3 ¼ oz) tuna in spring water, drained and flaked // ½ apple, unpeeled and grated // 1 small celery stick, chopped finely // 25g (1oz) red cabbage, shredded // 2 wholemeal pitta bread // 2 round lettuce leaves

For the dressing
2 tablespoons fat plain fromage frais // 1 tablespoon extra light mayonnaise // 1 tablespoon lemon juice // ¼ teaspoon finely grated lemon zest // Salt and freshly ground black pepper

Toast the walnut halves in a dry non stick frying pan for about 3 minutes, turning once until golden. Leave to cool then roughly chop.

Meanwhile, put the tuna in a bowl with the apple, celery and red cabbage.

To make the dressing, mix together all the ingredients and season.  Spoon the dressing over the tuna mixture and toss until mixed together. Stir in the toasted walnuts.

Warm the pitta bread briefly in a toaster then make a slit along one side and open out. Line each pitta with a lettuce leaf and spoon in the tuna mixture. Serve immediately or wrap up and take to work.

Try this: Instead of tuna, add 100g(3 ½ oz) skinless boneless chicken breast, grilled and sliced, for 7 ProPoints values per serving.

Vegetarian: For a vegetarian alternative, omit the tuna, dice 50g (1 ¾ oz) half fat mature Cheddar cheese and add the filling in step 2, for the same ProPoints values per serving



Nobody can resist these wonderfully chocolatey brownies, and, unusually, they are made with mayonnaise, rather than butter or spread! Look for chocolate with around 70% cocoa solids for the best flavour.

- Makes 16
- 15 minutes preparation
- 25 minutes cooking
- 3 ProPoints per serving
- 49 ProPoints per recipe


½ teaspoon low fat spread // 75g (2 ¾ oz) dark chocolate, about 70% cocoa solids, broken into even-sized pieces // 75g(2 ¾ oz) plain flour // ¼ teaspoon bicarbonate of soda // 150g (5 ½ oz) caster sugar // 25g (1 oz) cocoa powder // 2 eggs, separated // 100g (3 ½ oz) extra light mayonnaise // 1 teaspoon vanilla extract // 2 tablespoons skimmed milk

Preheat the oven to Gas mark 4/180°C/fan oven 160°C. Line the base of an 18 cm (7inch) square cake tin with baking paper and grease the sides with the low fat spread.

Fill a medium size saucepan with about 4cm (1 ½ inches) of hot water. Put the chocolate in a heatproof bowl and rest the bowl on top of the pan so it fits snugly-do not let the water touch the bottom of the bowl. Bring the water to a gentle simmer and heat the chocolate, stirring occasionally until it has melted. Carefully remove the bowl from the pan and let the melted chocolate cool slightly.

Sift the flour and bicarbonate of soda into a large mixing bowl. Reserving 1 teaspoon of the cocoa powder, stir the rest into the mixture, then stir in the sugar.

Beat together the egg yolks, mayonnaise, vanilla extract and milk in a separate bowl, then stir this mixture into the flour mixture. Stir in the melted chocolate.

Whisk the egg whites in a clean, grease- bowl for about 1 minute, until they form soft peaks, then carefully fold them into the chocolate mixture with a metal spoon.

Pour the mixture into the tin, spread into an even layer and bake for 20-25 minutes until the cake is risen and just firm. Leave to cool in the tin, then turn out and cut into 16 pieces.

Try this: Serve warm with a 60g (2 oz) scoop of reduced fat vanilla ice cream per person for an extra 2 ProPoints values per serving.




Porridge is quick and easy to make and will set you up for the whole morning. With the addition of some fresh fruit and calcium-rich skimmed milk, porridge is also one for the best nutritional breakfasts you can have.

- Takes 5 minutes
- 4 ProPoints per serving
- Suitable for Simple Start or if you’re following a Filling & Healthy Day

40g (1½ oz) porridge oats // 100ml (3½ fl oz) skimmed milk // 1 small banana // 50g (1¾ oz) blueberries

Place the porridge oats in a pan and add the 250ml (9 fl oz) of water. Bring to the boil and then simmer for 3-4 minutes, until thick and creamy.

Serve in a bowl, top with milk and fruit then eat while hot.

You can vary the fruit with the best in season and for an even creamier version switch the water for skimmed milk.

For more delicious Weight Watchers recipes Click Here

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