Simple Start - Recipes






- Serves 1
- 6 ProPoints Value
- 3-4 minutes to cook


1 tortilla wrap // 1 tbsp tomato puree // 1 cubed tomato // 40g finely diced light mozzarella // 1/2 tbsp (7g) grated parmesan // dried mixed herbs // rocket/basil leaves // salt and pepper

Additional Toppings

20g drained sliced olives or 30g shredded ham for 1 extra Propoint


  1. Spread Tortilla with tomato puree, leaving a thin border around the edge

  2. Top with cubed tomato, some dried mixed herbs, mozzarella and parmesan

  3. Place under a preheated grill for 3-4 minutes or until golden and the cheese has melted. Season with salt and pepper and top with rocket or fresh basil leaves

  4. Serve with a large rocket salad dressed with balsamic vinegar





- Serves 2
- 5 ProPoints Value (1 Propoint on Filling & Healthy)
10 minutes to prepare – 25 minutes to cook


5 sprays calorie controlled cooking spray // 1 large red onion, thinly sliced // 4 medium tomatoes, quartered // 1 teaspoon dried mixed herbs // 2 medium back bacon rashers, trimmed of all fat // 300g fish (skinless cod loin or haddock fillets) // 2 teaspoons tomato puree // 1 teaspoon finely grated lemon rind // 6 individual olives (in brine) sliced // 8 leaves of fresh basil or flat leaf parsley // 1 pinch salt // Freshly ground black pepper // Basil or parsley leaves to garnish


  1. Preheat oven to Gas Mark 5/190C/375F.  Mist a baking dish with low fat cooking spray.  Add the onion, mixed herbs and tomato

  2. Lay out the bacon rashers.  Gently stretch them lengthwise and place a fish fillet at one end of each rasher.  Spread tomato puree over the fish, sprinkle with the lemon rind and add the olives and basil or parsley leaves.  Roll up the bacon

  3. Place the bacon-wrapped fish on top of the onion and tomatoes, season with salt and pepper, cover with foil and bake for 20-25 minutes.  Garnish with basil or parsley leaves and serve with lightly cooked fresh green vegetables.






- Serves 4
- 23 ProPoints Value
- 6 ProPoints per portion
- Cook time: 50 Mins


1 pork tenderloin (approx 600g) // 1 medium onion, finely chopped // 2 wholemeal slimbos or 4 slices low-calorie bread, blitzed into fine breadcrumbs // Juice of ½ lemon // 1 tsp sage or mixed herbs // Salt and pepper


  1. Heat oven to 180 degrees.  Mix together the breadcrumbs, onion, lemon juice and mixed herbs and season with salt and freshly ground black pepper.

  2. Cut pocket down the centre of the tenderloin and flatten it out slightly.  Fill the pocket with the stuffing and close the meat over the stuffing with metal skewers.

  3. Cover with foil and cook for approx 50 mins or until meat is fully cooked.  Take of foil for last 20 minutes.

Delicious served with carrot and parsnip mash, green vegetables and boiled new potatoes.







- Serves 8
- 5 Propoints Value


4 spray(s) Calorie Controlled Cooking Spray // 3 Eggs  // 80g Silver Spoon Half Spoon Granulated Sugar // 175 g White Self Raising Flour // 1 teaspoons (level) Baking Powder // 2 Carrots // 1 medium Apple / 2 teaspoons (level) Instant Coffee, dissolved in 3 tbsp boiling water

For the icing

2 teaspoons (level) Instant Coffee, dissolved in 3 tbsp boiling water // 70 g Icing Sugar // 25 g Walnut Halves


  1. Preheat the oven to gas mark 4/180°C/fan 160°C. Line the base of an 18cm cake tin with baking paper and lightly mist the sides with a little cooking spray

  2. Beat the eggs and sugar with an electric whisk for 2–3 mins. Add the flour, baking powder, carrots, apple and coffee mix. Fold together with a metal spoon until combined.

  3. Pour into the cake tin and bake for 25–30 mins or until the cake is risen. Cool in the tin for 5 mins, then turn out onto a wire rack

  4. To make the icing, combine the coffee mix and icing sugar to make a paste. Spread over the top of the cake and decorate with the walnut halves. Store in an airtight container and eat within 3 days


Make it mocha Add 1 tbsp cocoa powder to the icing sugar to make a mocha icing for the cake.
It will still have a ProPoints value of 5 per serving







- Serves 4
- 4 Propoints Value
- Cook Time: 25 mins

Filling & Healthy friendly if using wholewheat pasta


4 sprays Calorie Controlled Cooking Spray // 2 medium Red Pepper, deseeded and diced // 1 medium Onion, diced // 2 medium raw potatoes peeled and diced (small dice) // 100 g Spinach, shredded // 6 medium eggs, beaten


  1. Heat cooking spray in a 20-23cm non-stick frying pan with a heatproof handle over a low heat. Add the peppers, onion, and potato, together with 2 tbsp of cold water. Season with salt and pepper.

  2. Cover and cook for 10-15 minutes, stirring occasionally, until the potatoes are cooked through and golden brown. Add the spinach to the pan and continue cooking for 2-3 minutes, until wilted.

  3. Pour the beaten eggs over the ingredients in the pan. Lift the mixture at the edges with a fork, to let the raw egg run down into the base. Cook for 5 minutes, or until the base is golden.

  4. Meanwhile preheat the grill to high. Place the pan under the hot grill and cook for 2-3 minutes, or until golden and just firm. Cut into wedges and serve hot or cold.

Alternative/additional tasty fillings:
Chopped asparagus, mushrooms, ham or smoked salmon (add ppts), chilli flakes and/or mixed herbs.







- Serves 2
- 9 Propoints per serving

Filling & Healthy friendly if using wholewheat pasta


125g (4 ½ oz) dried wholewheat penne // 2 courgettes, quartered lengthways and sliced into chunks // Calorie controlled cooking spray // 1 teaspoon olive oil // 1 garlic clove, crushed // 1 red chilli, de-seeded and sliced thinly // 200g (7 oz) frozen raw king prawns, defrosted // 1 tablespoon lemon juice // A handful of fresh basil leaves, torn // Salt and freshly ground black pepper


  1. Bring a pan of water to the boil, add the pasta and cook according to pack instructions.  Two minutes before the end of the cooking time, add the courgettes, return to the boil and cook until tender.  Drain, reserving 3 tablespoons of the cooking water

  2. Meanwhile, heat a large non stick frying pan.  Spray with the cooking spray then add the oil, garlic, chilli and prawns and fry for 3 minutes, stirring regularly until the prawns are pink

  3. Add the pasta, courgettes, cooking water and lemon juice to the prawns and warm through for 1 minute.  Season and divide between two plates.  Scatter over the basil

Try this...
Instead of raw prawns, use ready cooked ones.  Toss in at the end in step 3

V  For a vegetarian alternative, swap the prawns, for 150g (5 ½ oz) canned chick peas, drained and rinsed.  Add them to the pan with the garlic in step 2, for the same Propoints value






- Serves 16
- 2 Propoints per serving

Preparation Time:  15 min
Cooking Time:  15 min


200 g Flour White Plain // ½ teaspoons Bicarbonate of Soda // 2 teaspoons Baking Powder // 75 g Sugar, Caster // 1 pinch Salt // 100 ml Milk, Skimmed // 1 medium Egg, Whole // 100 g Yogurt, Low Fat, Plain // 35 g Margarine, Soft, Polyunsaturated // 40 g Apple Sauce // 200 g Raspberries, frozen


  1. Preheat the oven to Gas Mark 6/200°C/400°F.  Line a Yorkshire pudding tin or muffin tray with 16 muffin or cup cake cases.

  2. Combine all the dry ingredients in a bowl.

  3. In another bowl mix the melted margarine, yogurt, milk, apple sauce and egg together.

  4. Pour the wet ingredients into the dry and combine very gently so you don't over-work the mixture.  Gently stir in the raspberries (frozen) again keeping the mixing to a minimum, then quickly spoon into the muffin cases.

  5. Bake for 20 minutes, until risen and golden on top.  Transfer to a wire rack and cool or eat warm.

    Makes 16 small at 2ppts each or 12 large at 3ppts each (allow 20 mins cooking for large muffins).

    This recipe can also be made using fresh or dried blueberries which are readily available in the baking section of supermarkets and very convenient to keep in your store cupboard.







- Serves 16
- 3 Propoints per serving

Recipe from “Cooking the Weight Watchers Way”


100g (3 ½ oz) low fat spread // 4 tablespoons golden syrup // 125g (4 ½ oz) porridge oats // 125g (4 ½ oz) low sugar muesli // 50g (1 ¾ oz) ready-to-eat dried apricots, chopped // 50g (1 ¾ oz) sultanas or raisins // ½ teaspoon ground mixed spice // 1 large egg, beaten


  1. Preheat the oven to Gas Mark 4/180C/fan oven 160C.  Put 16 paper bun cases into bun trays

  2. Melt the low fat spread in a large saucepan, then stir in the syrup and add the porridge oats, muesli, apricots. sultanas or raisins and mixed spice.  Stir in the beaten egg, mixing thoroughly

  3. Spoon the mixture into the bun cases, then bake for 12-15 minutes until firm.  Cool on a wire rack

Cook’s tip
Store the munchies in an airtight container for up to 5 days, or pack them in a freezer box and freeze for up to 3 months

Add dried cranberries instead of sultanas or raisins.  Propoints values per serving will remain the same






- Serves 4
- 7 Propoints per serving


Calorie controlled cooking spray // 8 low-fat sausages // 1 onion, sliced // 1 red pepper, chopped // 2 garlic cloves, finely chopped // 1 tsp smoked paprika // 400g tin cannellini beans, drained // 400g tin kidney beans, drained // 400g passata // 300ml chicken stock, made from 1 stock cube // 1 tsp English mustard // 2 tsp Worcestershire sauce // 200g tenderstem broccoli // 1 tbsp chopped fresh flat-leaf parsley // Salt and freshly ground black pepper


  1. Mist a pan with the cooking spray and cook the sausages, onion and pepper for 5 minutes over a high heat.  Add the garlic and paprika, and cook for a further minute, then stir in the cannellini and kidney beans, passata, stock, mustard and Worcestershire sauce.  Bring to a gentle simmer and cook for 5 minutes.  Season with salt and freshly ground black pepper.

  2. Meanwhile cook the broccoli in boiling water for 3-4 minutes until tender, drain and stir through the bean and sausage mixture, sprinkle with the parsley and serve.

OPTIONAL EXTRA: Sprinkle 10g of grated low-fat cheddar over each serving will add an additional 1 Propoint per serving







- Serves 4
- 6 Propoints per serving


400g butternut squash, peeled and chopped // 300g sweet potatoes, diced (no need to peel) // 1 large red pepper, de-seeded and cut into chunks // 1 large red onion, cut into wedges // 8 garlic cloves in their skins // 4 tsp olive oil // A few sprigs of woody, fresh herbs e.g. thyme, oregano or rosemary // 4 x 150g cod loin fillets // 1 lemon, sliced, plus wedges to serve // Handful of chopped fresh flat-leaf parsley, to serve // Salt and freshly ground black pepper


  1. Preheat the oven 20 200C, fan 180C, gas mark 6.  Put the vegetables and garlic in a roasting tin, season well, drizzle over 3 teaspoons of the olive oil and add the herbs.  Toss everything together to coat in the oil, then roast for 40-50 minutes, or until everything is tender

  2. Put the cod on top of the vegetables and lay 2-3 slices of lemon over each piece.  Season lightly and return to the oven for another 15-20 minutes, or until the fish is opaque and comes away in large flakes when parted with a fork.  Drizzle the fish with the remaining teaspoon of oil, sprinkle the parsley and some black pepper over, then serve with lemon wedges







- Serves 2
- 10 Propoints per serving


200g sweet potatoes // Pinch sea salt // Cooking spray // 120g extra lean pork mince // 30g ready to eat dried apricots, chopped // 2 tsp chopped fresh thyme // 10g toasted pine nuts, chopped roughly // 2 medium soft brown rolls, toasted lightly // 1 tbsp 0% fat natural Greek yoghurt // Fresh salad leaves and slices of tomato


  1. Preheat the oven to 200C/fan 180C/gas mark 6.  Cut the sweet potato into wedges, put on a tray, mist with spray and season with sea salt and roast for 30 mins, turning once

  2. Put the mince in a bowl and mix with the apricots, thyme and nuts.  Season, then shape into 2 patties

  3. Mist a non-stick pan with spray.  Fry the burgers for 8-10 mins, turning once, until cooked

  4. Put a burger in each roll, with a dollop of yoghurt, salad leaves and tomato

  5. Serve with the sweet potato chips.







- Serves 2
- 9 Propoints per serving


125g (4 ½ oz) dried fusilli pasta // 1 tsp vegetable stock powder // 1 tblsp red or green pesto // 1 small carrot, grated // 1 large tomato, chopped // 1 small red or yellow pepper, de-seeded and chopped // ¼ cucumber, halved lengthways, then sliced // 200g (7oz) cooked skinless, boneless chicken breasts, chopped // 1 tblsp chopped fresh chives or parsley // Freshly ground black pepper


  1. Cook the pasta with the boiling water with the vegetable stock powder stirred through for approximately 10 minutes – until the pasta is cooked ‘al dente’

  2. While the pasta is cooking, put the pesto in a salad bowl (not metal) and add the vegetables, chicken and chives or parsley.  Stir gently to mix

  3. Drain the cooked pasta and rinse with cold water to cool quickly.  When thoroughly drained, add to the salad bowl and stir everything together gently.  Season with black pepper, then cover and chill until ready to serve.

    Cook’s tip:
    This can be made for a packed lunch.  Simply make the night before and keep chilled in the fridge.  It will keep for up to 2 days







- Serves 4
- 9 Propoints per serving


150g virtually fat free yoghurt // 1 ½ tblsp. curry powder // 1 tblsp fresh coriander // 4 skinless chicken breasts

Rice Salad
150g Tilda Basmati rice (or similar) // 1 vegetable stock cube // 1 medium grated carrot // 1 medium red pepper, chopped // 1 green or red chilli, deseeded and finely chopped // 1 tblsp fresh mint // 1 tblsp fresh coriander // Salad vegetables of your choice to serve


  1. Mix the yogurt and curry powder together in a bowl and add the chopped coriander

  2. Place the chicken breasts between sheets of cling film, then use a rolling pan or similar to bet them until slightly flattened.  Add to the yogurt mixture and stir to coat.  Cover, chill and leave to marinate for at least 30 minutes or overnight if possible

  3. Cook the rice in slightly salted boiling water with the stock cube for about 12 minutes until tender.  Drain and rinse with cold water to cool quickly.  Add the carrot, red pepper, chilli, mint and coriander

  4. Barbecue or grill the chicken breasts for about 6 minutes on each side, until thoroughly cooked.

  5. Serve the chicken with the rice salad and a green salad on the side









- Makes 12 Slices
- 3 Propoints per slice


175g self-raising flour // ½ teaspoon baking powder // A pinch of salt // 60g low fat spread // 100g caster sugar // 1 egg, beaten // Grated zest and juice of 1 lemon // Grated zest and juice of 1 lime // 150g fat-free natural yogurt // 40g demerara sugar


  1. Preheat the oven to Gas Mark 4/180C/fan oven 160C.  Line a 900g loaf tin with non-stick baking parchment

  2. Sift the flour, baking powder and salt into a small bowl

  3. In a mixing bowl, cream the low fat spread and caster sugar together for about 3 minutes using an electric mixer

  4. Beat in the egg and two-thirds of the lemon and lime zests.  Add half of the flour to the mixing bowl and mix briefly, followed by half of the yogurt and mix again.  Repeat with the rest of the flour mixture and yogurt.  Don’t over-mix or the sponge will be rubbery.  The mixture will be quite stiff compared to a standard sponge mix

  5. Spoon the cake mixture into the prepared loaf tin and spread out evenly.  Bake on the centre shelf for 35-40 minutes.  A skewer pushed into the centre of the cake should come out clean when it is cooked.  Remove the cake from the oven

  6. Quickly mix together the rest of the citrus zest with the lemon and lime juice and the demerara sugar.  Use a skewer or fork to make little holes all over the cake, spoon the citrus drizzle on top and leave to soak in.  Cool the cake in the loaf tin

  7. Store in an airtight container for up to 3 days








- Serves 4
- 11 Propoints per serving


600g (1lb 5oz) potatoes, peeled and chopped roughly // 2 eggs // 150g salmon fillet, with or without skin
450g (1lb) coley or Pollock fillet, with or without skin // ½ kettle of boiling water // 2 leeks, sliced // 60 ml (2 ½ fl oz) vegetable stock // 40g (1 ½ oz) cornflour // 450ml (16 fl oz) skimmed milk plus 4 tablespoons //1 bay leaf // A squeeze of lemon juice // 40g (1 ½ oz) half fat mature cheese, grated


  1. Preheat the oven to Gas Mark 4/180C/fan oven 160C
  2. Bring a lidded saucepan of water to the boil, add the potatoes and return to the boil. Cook for 15-18 minutes until tender
  3. Meanwhile place the eggs in a small saucepan and cover with cold water. Bring to the boil then simmer for 6 minutes. Cool under running water then peel and cut into quarters
  4. Place all the fish in a 20cm (8 inch) square baking dish, add boiling water to cover the fish then cover the dish with foil. Bake in the oven for 5-6 minutes or until the fish is cooked and starting to flake. Using a slotted turner, remove the fish to a plate then use a couple of forks to break the fish into larger flakes, discarding any bones. Wipe the dish clean with kitchen paper, as this will now be used for the pie
  5. Place the leeks and vegetable stock in the saucepan previously used for cooking the eggs, cover with a lid and cook for 8 minutes until softened, then drain
  6. For the sauce, place the cornflour in a non-stick saucepan with a little of the milk. Stir until smooth then gradually mix in the rest, reserving 4 tablespoons. Add the bay leaf, bring to the boil, stirring frequently to avoid any lumps. Simmer the sauce for 2 minutes, add the lemon juice and discard the bay leaf
  7. Drain the potatoes and mash with the 4 tblsp of milk to give a smooth but firm texture
  8. To assemble the fish pie, layer up the flaked fish and hard-boiled egg in the baking dish. Pour the white sauce evenly over the fish then spoon the mashed potato on top. Spread the leeks in a layer on top of the mash then finish with a scattering of cheese
  9. Place on a baking tray and cook in the oven for 25 minutes or until golden brown and bubbling.







- Serves 4
- 6 Propoints per serving


125g plain white wheat flour, sifted // 1 medium egg // 300ml skimmed milk // 5 sprays calorie-controlled cooking spray // 8 tsp Nutella // 2 medium bananas, peeled and sliced


  1. To make the pancakes, place the flour in a bowl and make a well in the centre. Crack the egg into the well and stir, gradually drawing in the flour. When the mixture is thick, add the milk a little at a time until you have a smooth batter. Sieve the mixture if there are any lumps.
  2. Spray a small non-stick pan with the low-fat spray and heat. Add a tablespoon of batter and swirl to the edges of the pan. Cook over a medium heat for 1-2 minutes until set and browning on the underside (life the pancake to check). Flip and cook for another minute until brown. Remove from the pan, keep warm and repeat to make 8 pancakes.
  3. Spread half of each pancake with 1 tsp of Nutella, scatter over a few slices of banana, fold in half and serve







- Serves 4
- 10 Propoints per serving


1 onion, finely chopped // 2 cloves garlic, crushed // 350g lean lamb mince // 175g mushrooms, sliced // 400g can of chopped tomatoes // 1 cube of lamb stock in 150ml boiling water // 2tsp dried mixed herbs // 1 aubergine, sliced // 400g par-boiled sliced potatoes // 1 medium egg // 100g medium-fat soft cheese // 150g 0% fat Greek yoghurt // 1 pinch of salt and freshly ground black pepper


  1. Preheat the oven to gas mark 5/190C/fan oven 170C

  2. Dry fry the onion, garlic and minced lamb in a large saucepan for 5-6 minutes until browned

  3. Add the mushrooms, tomatoes, stock and herbs.  Bring to the boil, then reduce the heat and simmer for 10 minutes without a lid

  4. Spoon half the mince mixture into a large ovenproof baking dish.  Cover with the aubergine slices.  Spread over the remaining mince, then arrange the sliced potatoes on top in an overlapping layer

  5. Beat the egg, soft cheese and yoghurt.  Season, then spread over the potatoes.  Bake for about 45 minutes, until the topping is set and golden brown


For a vegetarian version, use Quorn mince instead of lamb and a vegetable stock cube







- Serves 4
- 9 Propoints per serving


Low fat cooking spray // 1 medium carrot, finely sliced // 2 sprigs of fresh sage, chopped // 4 tblsps plain flour // 150 mls (8 fl oz) beef stock // Salt & freshly ground pepper // 2 medium onions, finely diced // 2 celery sticks, finely sliced // 200g (7 oz) button mushrooms // 400g (14 oz) lean stewing steak, cubed // 150 mls (8 fl oz) Guinness // 100g (3 ½ oz) ready rolled puff pastry


  1. Preheat the oven to 150C/300F/Gas Mark 2.  Heat a non-stick frying pan with the low fat cooking spray and fry the onions, carrot, celery and sage until softened. Remove from the heat and put into an ovenproof casserole dish.

  2. In the same pan, fry the mushrooms until softened then add to the casserole dish.

  3. Sprinkle the flour onto a plate, season, then roll the meat in it until completely covered.  Spray the pan with low fat cooking spray again and fry the meat until browned all over.  Add to the casserole dish.  Pour the stock and Guinness over, cover and put in the oven for 2 hours, stirring occasionally.

  4. Meanwhile, place a 20cm (8in) pie dish upside down on the rolled out pastry and cut a circle slightly larger than the dish.

  5. When the meat mixture is cooked, carefully transfer to the pie dish and increase the oven temperature to 220C/425F/Gas Mark 7.

  6. Place the pastry on top of the dish, using any trimmings to make decorative leaves for the top.  Push down the pastry on to the edge of the dish to seal and “knock up” the sides.  Brush with a little skimmed milk and make a slit in the middle for the steam to escape.

  7. Bake for 15-20 minutes or until risen and golden.

    Serve with 200g baby new potatoes (add 4 Propoints) and a selection of zero Propoint vegetables.  Enjoy!!






- Serves 6
- 5 Propoints per serving


1 tsp low fat spread // 6 dark chocolate Hobnobs, crushed finely // 2 gelatine leaves // 50ml (2fl oz) skimmed milk // 200g tub low fat soft cheese // 1 tbsp liquid natural sweetener such as Sweet Freedom // 25ml (1fl oz) Baileys Irish Cream // 50ml (2fl oz) whipping cream

To decorate

- 10g (1/3 oz) white chocolate, grated or curled
- Gold edible glitter (optional)


  1. Line the base of a 17cm (6 ½ in) springform tin with greaseproof paper – mist the base with a little spray oil to help it stick.  Melt the spread in a small pan and stir in the crushed biscuits.  Leave the heat on for a minute and stir until the chocolate has melted.  Tip into the tin and smooth flat, pushing the mixture to the edges.  Place in the fridge to allow the base to chill and harden.

  2. Meanwhile cut the gelatine leaves into small pieces using a kitchen scissors, then place in a small heatproof bowl and cover with the mil.  Leave to soak for 10 minutes, then place over a pan of simmering water to melt the gelatine.  Do not let the bowl touch the water in the pan below, and don’t let the gelatine mixture boil – you can stir it gently to distribute the gelatine evenly.  Remove from the heat and allow to cool a little.

  3. In a mixing bowl, beat the soft cheese with the liquid sweetener, then pour in the gelatine mixture.  Beat until smooth, then stir in the Baileys

  4. Whip the cream in a separate bowl and then scrape it into the Baileys mixture and fold through.  Pour over the chilled cheesecake base, then chill for about 2 hours or until set.

  5. When ready to serve, decorate with the chocolate and glitter, if using.






- Serves 4
- Filling & Healthy friendly
- 12 Propoints per serving

Recipe from “Making the most of Filling and Healthy” cookbook


4 x 250g (9oz) potatoes, cut into chunky chips // 1 teaspoon dried mixed herbs // Calorie controlled cooking spray // 4 x 150g (5 ½ oz) fillet or sirloin steaks, visible fat removed // 1 garlic clove // 4 sprigs of cherry tomatoes on the vine // Salt and freshly ground black pepper // Cooked asparagus spears, to serve

For the herbed hollandaise

2 eggs // 1 tsp Dijon mustard // 1 tblsp white wine vinegar // 2 tblsp finel


  1. Preheat The oven to Gas Mark 7/220C/fan oven 200C.  Spread the chips on a large baking sheet, sprinkle with the mixed herbs and season.  Spray with the cooking spray and toss to mix.  Make sure the chips are in a single layer before transferring them to the top of the oven.  Cook for 15 minutes, then turn and cook for a further 5-10 minutes until golden and crisp

  2. To make the hollandaise, put the eggs, mustard and vinegar in a heatproof bowl with 6 tablespoons of water.  Set the bowl over a pan of simmering water so that the bowl doesn’t touch the water.  Whisk constantly until the sauce thickens and becomes light and foamy – about 4-5 minutes.  Stir in the chopped herbs and season to taste

  3. Preheat a ridged grill pan over a high heat.  Rub the fillet steaks on both sides with the garlic clove and season well.  Cook to taste.  Remove the steaks to a plate to rest while the chips finish cooking.  While the steaks are resting, put the tomatoes on the grill pan.

  4. Serve the chips and steaks with the sauce spooned over, alongside the asparagus and cherry tomatoes.









- Serves 4

Recipe from Operation Transformation


400ml chicken stock // 2 tbsp light soy sauce // 1 small can tomato puree // 2 tbsp cider vinegar // ¼ tsp sweetener // 2 tbsp medium curry powder // 1 level tbsp. cornflour // Low calorie cooking spray // 4 large skinless chicken breasts, chopped into bite size chunks // 4 red peppers, deseeded and chopped // 2.5cm piece of root ginger, peeled and finely grated // 2 small red onions, peeled and quartered // 2 tomatoes, quartered // 6 spring onions, finely sliced


  1. Whisk the stock, soy sauce, tomato puree, vinegar, sweetener, curry powder and cornflour in a bowl.

  2. Spray a large wok or large frying pan with the low calorie cooking spray and place on a high heat.  Stir fry the chicken for 6-8 minutes until just cooked through.  Remove to a plate and keep warm.

  3. Wipe and respray the pan with the cooking spray and when hot, stir fry the peppers for 2-3 minutes.  Add the ginger and stir fry for another 30-40 seconds.

  4. Return the chicken to the pan together with the stock mixture and add the tomatoes and onions.  Cook, stirring continuously for 10-12 minutes until the sauce has thickened and the chicken is hot through.

  5. Scatter the spring onions over the dish and serve with boiled wholegrain or brown rice.








- 9 ProPoints per serving
- Serves 2

Recipe from Operation Transformation


2 skinless chicken breasts // 2 cloves of finely chopped garlic // 1 tsp of freshly grated ginger // 1 red chilli pepper, finely chopped // 1 red pepper – sliced // 1 chopped red onion // ½ head of broccoli separated into small florets // 2 tsp corn flour // 1 tsp chilli powder // 3 tblsp soy sauce // 2 tsp honey // ½ cup of water // A dash of balsamic vinegar // 15 cashew nuts, halved // 4 tsp oil


  1. Coat the chicken in a combination of 1 tsp cornflour and 1 tsp chilli powder

  2. Gently fry in oil

  3. Once browned, add the garlic, ginger, onion, chilli pepper and red pepper

  4. Once softened, remove from heat.  Remove chicken from pan and shred.

  5. Return to the pan and return to the heat

  6. Add the soy sauce, honey and balsamic vinegar.  Add the ½ cup of water and stir

  7. Dissolve the remaining 1 tsp corn flour in a little water and stir through the remaining mixture

  8. Add the broccoli and the cashew nuts

  9. Serve with brown rice (don’t forget to add the Propoints) and season to taste

    Recipe courtesy of







- 7 ProPoints per serving
- Serves 2

Recipe from Operation Transformation


Calorie controlled cooking spray // 2 x 125g skinless boneless duck breasts // 4 fresh figs, halved // 1 shallot, sliced thinly // 1 tablespoon balsamic vinegar // 1 heaped teaspoon clear honey // 125 ml red wine // 150ml chicken stock // ½ a cinnamon stick


  1. Heat a non-stick frying pan over a medium heat and spray lightly with the cooking spray.  Add the duck breasts and cook for 5 minutes.  Turn the duck and cook for 2 minutes then add the figs, cut side down, plus the sliced shallot.  Cook for 3 minutes then remove the duck breasts to a plate and keep warm.

  2. Add the balsamic vinegar and honey to frying pan and turn the figs over in the mixture for 30 seconds before transferring them to the plate with duck.

  3. Pour the red wine and stock into the frying pan, add the cinnamon stick and boil the sauce for 5 minutes over a high heat until reduced and syrupy.  Briefly return the duck and figs to the pan and turn to glaze in the sticky sauce.  Serve on warmed plates with mange tout or broccoli and mashed carrot and swede for no extra Propoints per serving.








- 6 ProPoints per serving
- Serves 6

Takes 15 minutes to prepare + 15 minutes cooling + 1 hour chilling


75g (2 ¾ oz) dark chocolate // 100ml (3 ½ fl oz) single cream // 2 egg whites


  1. Grate a little chocolate for decoration and set aside.  Break the rest into pieces and put them into a shallow bowl.  Heat the cream in a saucepan until it just begins to boil, then pour it over the chocolate.  Leave for 5 minutes without stirring

  2. Mix the cream and chocolate together until smooth.  Cool for about 15 minutes, until thickened.

  3. Whisk the egg whites in a grease-free bowl until they hold their shape.  Add to the chocolate mixture and fold it through gently with a large metal spoon.  Share between 6 very small dessert dishes or small espresso cups.  Chill for about an hour, until set.

  4. Serve, decorated with the grated chocolate and washed, hulled strawberries or raspberries on the side.








- 11 ProPoints per serving
- Serves 2

Recipe from Operation Transformation


2 chicken breasts (350g) // 30g mozzarella // Lemon zest from one lemon (optional) // 1 tblsp grated parmesan // 1 tsp capers // 1 tsp chilli flakes // 1 tblsp rapeseed or olive oil // 2 garlic cloves, chopped // 1 can chopped tomato // 200g potatoes // 200g broccoli // Cocktail sticks


  1. Preheat the oven to 200C/Gas Mark 5

  2. Cut a slit in the side of each chicken breast and use your finger to make a pocket

  3. Mix the mozzarella, lemon zest if using, parmesan, capers and chilli flakes in a bowl

  4. Place the mixture into the pocket of each chicken fillet and secure each with a cocktail stick

  5. Put oil at the bottom of an oven proof dish.  Place the chicken in the dish and sprinkle the chopped garlic and pour in the canned tomatoes.  Bake for 15-20 minutes until cooked through

  6. Meanwhile, place the potatoes in a pot of boiling water and simmer for 10-15 minutes until cooked.

  7. Steam the broccoli for 5 minutes

  8. Serve the chicken with the potatoes and broccoli. 

  9. Enjoy!!







- 14 ProPoints per serving with chicken
- Serves 2

Recipe from Operation Transformation


1 tblsp rapeseed oil // 200g sirloin/fillet steak cut into strips // 2 tbsp red curry paste // 1 clove garlic, crushed // 200mls light coconut milk // Juice of 1 lime // 1 green, red and yellow pepper, each deseeded and sliced // 1 onion, sliced // 80g wholegrain rice


  1. Add the rice to a pot of boiling water and cook according to pack instructions
  2. Put a wok or large pan onto a medium/high heat and add oil
  3. Add the curry paste and garlic and cook through for 2 minutes
  4. Add the sliced vegetables and cook for 5-7 minutes
  5. Add the steak to the pan and cook until brown
  6. Take the pan from the heat and add the coconut milk and lime juice
  7. Return the pan to a low heat and simmer for 5 minutes
  8. Serve the curry with the rice and enjoy.







- 13 ProPoints per serving without chicken
- 15 ProPoints per serving with chicken
- Serves 4
- Filling & Healthy friendly


350g wholegrain rice // 2tsp cooking oil of choice/spray oil // 3 eggs // 1 clove of garlic, finely chopped // 1 “chunk” of fresh ginger, peeled and grated // 1 red chilli, chopped or 1 ½ tsp of chilli flakes // 1 red pepper, de-seeded and chopped // 4 spring onions, chopped // A few broccoli florets // 200g pineapple, either canned in juice or fresh, cut into chunks // 80g of frozen peas // 80g of sweet corn // 2 tbsp Soy Sauce // 2 tsp Runny Honey // Juice of 1 lime // Optional Extra – 2 grilled chicken breasts, shredded


  1. Start by cooking your rice according to the pack instructions.  Once cooked, drain in a colander and allow to cool

  2. Meanwhile, in a large frying pan, add ½ of the oil

  3. When hot, add the garlic, ginger and chilli.  Gently fry for a few minutes before adding the spring onions, pepper, pineapple, broccoli, peas and corn.  If adding the shredded cooked chicken, do so at this point.  Remove from the heat.

  4. Add the eggs and remaining oil to a separate pan and lightly stir.  Don’t over stir as you will end up with scrambled eggs, but you want lightly cooked egg.

  5. Add the egg to the vegetables and return to the heat

  6. Add the soy sauce, runny honey and lime before adding the rice and stirring thoroughly, coating everything evenly.


This recipe is courtesy of growingintherightdirection.blogspot/com





- 10 ProPoints per serving
- Serves 4
- Filling & Healthy friendly if using brown rice


24g dried basmati rice // Bunch of fresh coriander // 2 x 165g skinless, boneless chicken breasts // 2 tbsp stir-fry oil // 4 cloves of garlic, crushed // 4 heads of bok or pak choi, quartered // 2 birdseye chillies, thinly sliced (keep the seeds) // 2 peppers, one red and one green, thinly sliced // 6 tbsp dark soy sauce // 1 big mild red chilli, deseeded, with the pitch removed and thinly sliced


  1. Bring a pan of water to the boil, add the rice and cook for 10-12 minutes or according to the pack instructions.  Drain well and keep warm.

  2. Pick the leaves from the coriander and slice the chicken into strips no more than 5mm thick and 4cm long

  3. Heat the oil in a wok over a high heat.  Add the chicken and stir-fry for 5 minutes.  Drop in the garlic, cook for 30 seconds, then add the bok choi and birdseye chillies and seeds.  Pour in the soy and keep stirring.

  4. After 3 minutes, add themild chilli and stir-fry for another 2 minutes.

  5. Scatter over the coriander leaves and serve


If you’re not a fan of chilli, discard the seeds of the birdseye chillies to tone down the heat.






- 0 ProPoints per serving
- Serves 4


5 sprays calorie-controlled cooking spray // 1 large onion, finely chopped //2 cloves of garlic, crushed // 1 tbsp grated ginger // 2 level tbsp curry powder // 450g butternut squash, peeled, deseeded and chopped // 1 cauliflower broken into florets // 1 courgette, sliced // 1 red pepper, deseeded and chopped // 125g green beans, sliced // 800g canned chopped tomatoes // 450ml vegetable stock // 2 tbsp fresh coriander with the stalks, roughly chopped // ½ tsp salt to taste // ½ tsp black pepper


  1. Mist a large saucepan with cooking spray and saute the onion, garlic and ginger until soft but not browned.
  2. Add the curry powder and stir well, then add all the vegetables, canned tomatoes, stock and most of the coriander.  Bring to the boil before reducing the heat, covering and simmering for 45 minutes until the vegetables are tender.


TIP:  Garnish each portion with two tablespoons of low-fat plain yoghurt mixed with brown or wild rice.  You could add a 400g can of chickpeas to the curry to make it more filling.  Drain and rinse, then add with the tomatoes.



 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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