budget weight watchers recipes

lynzpower

Ive got a book downstairs, it really is worth getting one off amazon or ebay or from the library.

One I do which freezes pretty well is the veg moroccan casserole (nil points!) which is effectivley meditteranean veg ( mushrooms, peppers, courgetts, onions, aubergine etc ) chopped tinned tomatoes, a tin of drained chick peas, with cumin and paprika. Dry fry the veg, then add the toms & spices, & the chikpeas and simmer.

Serve with rice/ couscous/ jacket potatoes etc.

Freezes well too, I always make too much and its really nice in jacket potatoes and of all things breville toasties

curlywurlygirly

They sound lovely Lynz - I do a lovely no point corgette, tomato and basil stew - but never thought of freezing it...

Thanks!

curlywurlygirly

Veg chilli.....

12 points values per recipe, serves 6 - 2pts per serving

170 cals per serving
Takes 10mins to prepare, 1 hour to cook

A slight jigging of ingredients is all it takes to make this lower fat,but delicious and satisfying dish.

Low fat cooking spray
4 clovesof garlic, crushed
2 large onions, chopped finely
1 small red chilli, de-seeded and diced finely or 1 dried teaspoon of chilli flakes
400g(14oz) carrots, finely diced
400g cougettes, finely diced
2 teaspoons dried oregano
1 teaspoon paprika
2 bay leaves
1 tablespoon fennel seeds
1 teaspoon
ground cinnamon
2 x 400g cans of chopped toms
2 teaspoons worcestershire sauce
2 teaspoons soy sauce
2 x 400g cans of red kidney beans, drained
300ml (1/2 pint) veg stock
salt and freshly ground pepper
a small bunch of corriander/parsley to serve

*Heat a large saucepan or flameproof casserole dish and spray with low fat cooking spray. Stir fry the garlic and onions for 5 mins, or until softened, adding a little water if necessary to stop them sticking. Season and add all of the other ingredients apart from the fresh herbs.
*Bring to the boil and then simmer gently, covered, for 1 hour, stirring occasionally. Serve with the fresh coriander or parsley, (if using) scattered over the top.

curlywurlygirly

Roast Tomato and garlic soup

0 points

70 cals per serving

Takes 1 hour

500g ripe tomatoes, quartered
2 red onions, peeled and cut into wedges
1 bulb of garlic.divided into cloves but unpeeled
1 red pepper, de-seeded and quartered
low fat cooking spray
300ml hot veg stock
1 tablespoon balsamic vinegar
1 tablespoon worcestershire sauce
salt and freshly ground black pepper
a small bunch of fresh parsley, chooped roughly, to garnish

*Preheat the oven to gas mark 7/220c and put the tomatoes, onions, garlic and red pepper into a large roasting tin. Season and spray with the low fat cooking spray. Roast for 45 mins until the veg begin to char at the edges.
*Remove the veg from the oven and allow to cool for a few mins, then squeeze the garlic cloves out of their skins and puree in a food processor with all the other roasted veg, stock, vinegar and worcestershire sauce.
*Tip the puree into a saucepan and heat through for a few minutes.
*season and serve scattered with the parsley.

curlywurlygirly

Cheesy pasta and ham bake

27.5 points per recipe, serves 4.
7points per serving

430 cals per serving

takes 40 mins
200g pasta shapes
4 medium thick slices of lean ham, slicedinto small pieces
a small bunch of parsley,chopped finely
2 tablespoons polyunsaturated marg
2 tablespoons plain flour
600ml skimmed milk
1 tablespoon french mustard
100g low fat soft cheese
50g half fat chedder cheese, grated
salt and freshly ground black pepper

*cook the pasta in plenty of boiling water as directed on the packet, but drain it when its still slightly undercooked. Place it in a large ovenproof dish, add the ham and parsley.
*Meanwhile make the sauce by melting the marg in a non stick saucepan. Add the flour and stir together for a minute. Then gradually add the milk by adding a little bit and then stirring vigorously until its smoothly combined. Now add some more and continue until you have a smooth sauce.
*add the mustard, soft cheese and seasoning and stir in. Pour this over the pasta and toss it all together until evenly combined. Sprinkle over the grated cheese and bake in a pre-heated oven at gas mark 6 for 20 mins or untilgolden and bubbling!

curlywurlygirly

Mushroom and Ham tagliatelle

13 points per recipe, serves 2

6.5 points per serving

365 cals per serving
Takes 15-20 mins

175g tagliatelle, dried
low fat cooking spray
200g mushrooms,sliced
juiceof 1/2 lemon
3 tablespoons virtually fat free fromage frais
150g lean ham, all fat removed, cut into strips
salt and freshly ground black pepper
a small bunch of chives, chopped finely to garnish

*cook the pasta in plenty of boiling water as directed on the packet. Meanwhile heat a large frying pan and then spray with the low fat cooking spray
*add the mushroom, season and stir fry on a high heat for 3 mins until they are soft and have reabsorbed all their juices. Add the lemon juice andadd 100 ml of water, stir scraping up any stuck on juices. Take the pan off the heat and stir in the fromage frais, ham and seasoning.
*Drain the pastaleaving a few tablespoons of the remaining cooking liquid. Toss the pasta in the ham and mushroom sauce and check the seasoning. Serve garnished with chopped chives.

curlywurlygirly

Chicken Provencale

6 chicken thighs, skinned & boned (or breast)
2 tsp herbs de provence (or mixed herbs)
2 cloves garlic
2 medium onions
1 courgette
1 red & 1 yellow pepper
4 tbsp olive oil
14 oz/400g tinned plum tomatoes
salt & pepper
2 tbsp chopped fresh parsley
basil leaves to garnish, (optional)

1. Rub the chicken with herbs de provence.
2. Peel & finely chop the garlic & onions.
3. Wash all the vegetables, then chop the courgettes & slice the peppers.
4. Heat 2 tbsp of the oil in a large frying pan, add the chicken & fry for 4mins. Turn over & fry for a further 4mins. Remove from the pan & transfer to a plate, & keep covered.
5. Put the remaining oil in the frying pan then add the onions, garlic, courgettes & peppers. Cook, stirring, for 2mins, or until the vegetables have softened.
6. Add the tomatoes & parsley then season with the herbs.
7. Add the chicken back to the pan. Cover & simmer for 20mins, until the chicken is cooked.
8. Garnish with torn basil leaves.

Lovely served with new pots & peas, making it about 5.5 points

curlywurlygirly

Spaghetti Meatballs
8 points per serving serves 4
low fat cooking spray
10.5oz spaghetti
For the meatballs:
2 medium courgettes
400g(14oz) extra-lean minced beef
2 garlic cloves, crushed
1 medium onion, finely chopped
1 egg white
2tbsp worcester sauce
small bunch chopped fresh basil, + extra to garnish
salt & freshly ground black pepper
For the sauce:
400g can tomatoes
150ml(5fl oz) stock
4 sun-dried tomatoes, soaked for 10mins in boiling water then chopped,
reserving the soaking liquid
1tbsp clear honey

1. Place all the meatball ingredients in a bowl & mix well. Roll small amounts
into meatballs about the size of golfballs & place on a tray sprayed with
the low fat spray.
2. Heat a large frying pan & spray with the cooking spray. Gently fry a few
meatballs at a time for about 10mins, turning them until browned all
over.
3. Remove with a slotted spoon to a clean tray. Set aside.
4. To make the sauce, drain any oil left in the frying pan, but do not wash
it. Add the sauce ingredients & stir well, scraping up any meat juices.
Bring to the boil.
5. Simmer for 10mins. Add the meatballs & seasoning & simmer for a
further 15mins, stirring occasionally to ensure that the meatballs don't
stick.
6. Meanwhile, cook the spaghetti & drain, reserving 4tbsp of the cooking
liquid. Add the reserved liquid to the tomato sauce.
7. To serve,pile the spaghetti on plates & top with the meatballs in sauce,
then scatter with basil.
BTW we found them a little bland, so dh said next time he's going 2 try adding a little more salt & maybe a little more worcester sauce....

curlywurlygirly

Chicken Tikka Masala
Serves 4, 4 ww points
150 ml (5fl oz) low fat plain yogurt
2 garlic cloves, crushed
2tsp grated fresh ginger
4 medium skinless, boneless chicken breasts, cut into pieces
low fat cooking spray
small bunch of fresh coriander or mint
1 small red onion, sliced very finely
For the masala spice
2tsp cumin seeds
2tsp coriander seeds
½ cinnamon stick
½ tsp cloves
½ tsp chilli powder
1tsp ground ginger
1tsp ground turmeric
½ tsp ground mace
1tsp salt
For the yogurt sauce
200ml (7fl oz) chicken stock
2tsp masala spice (see above)
150g (3½ oz half-fat crème fraiche

1. Dry fry all the masala ingredients in a frying pan for 2mins until they begin to smoke. Leave to cool, then grind in a spice mill or with a pestle & mortar
2. In a large bowl, mix 1tbsp of the masala powder with the yogurt, garlic & ginger. Add the chicken. Mix well to coat thoroughly. Cover & marinate in the fridge for at least 1hr, or preferably overnight.
3. Pre-heat the oven to Gas 7. Spray a baking sheet with the low fat cooking spray & spread out the chicken & marinade on it. Bake for 15mins until cooked through & slightly charred at the edges.
4. Meanwhile, make up the sauce. Put the stock, masala & half the crème fraiche in a small pan. Bring to the boil then simmer for 15mins until slightly thickened. Stir in the rest of the crème fraiche.
5. To serve, place the grilled chicken on serving plates, pour over the sauce & sprinkle with the sliced onion & coriander or mint.
P.S u dont have 2 use the yogurt sauce if u dont want 2

curlywurlygirly

BEEF GOULASH

4 ½ pts per serving, Serves 4

400g (14oz) stewing steak, cubed
450g (1lb) onions, chopped
2 garlic cloves, crushed
2 tbsp plain flour
2 tbsp paprika
bunch parsley
600ml (1pint) tomato juice
450g (1lb) potatoes, peeled & cubed, but NOT washed
2 tsp tomato puree
2tbsp low fat plain yogurt
1 medium green pepper, chopped finely, to garnish…optional
Plenty of salt & freshly ground black pepper


1. Preheat the oven to Gas 2
2. Dry fry the beef in a non-stick casserole dish until browned all over, then remove & set aside. Add the onions & garlic to the pan & cook for 5mins until soft.
3. Return the meat to the pan & blend in the flour & paprika. Add the parsley, season & add tomato juice to cover. Cover with a lid & put in the oven for 1½ hrs.
4. Add the potatoes to the goulash & return to the oven for 1hr.
5. Remove from the oven & stir in the tomato puree & yogurt, sprinkle with chopped pepper, if using & serve.