SCRAMBLED EGG AND SMOKED SALMON MINI BLINIS
KICKSTART BANANA BERRY SMOOTHIE
ITALIAN PORTOBELLO MUSHROOM MELTS
CHICKPEA MASH AND VEGGIE DIPPERS
MEDITERRANEAN NO-PASTRY QUICHES
GRILLED CALIFORNIAN SHRIMP SALAD
SPICED TOFU AND VEGGIE SKEWERS
SPANISH ROASTED VEGETABLE SALAD
SPICED SQUASH AND BUTTER BEAN SOUP
A great way to start the day – and a real treat. Adding wheat bran to the muffin mixture boosts their fibre content. You can make them in advance, but because they contain fresh fruit, they must be kept in the fridge.
150ml/¼ pint/⅝ cup skimmed (lowfat)
milk
60g/2¼oz wheat bran
60g/2¼oz soft brown sugar
1 large free-range egg
100g/3½oz plain (all-purpose) flour
pinch each of ground cinnamon and grated nutmeg
½ tsp baking powder
½ tsp bicarbonate of soda (baking soda)
125g/4½oz/generous ¾ cup fresh blueberries, cranberries or raspberries
Makes 8 muffins
Prep: 15 minutes
Soak: 10 minutes
Cook: 20 minutes
Preheat the oven to 190°C/375°F/Gas mark 5. Line a muffin tin with eight paper cases.
Put the milk and wheat bran in a bowl and stir well. Leave to soak for 10 minutes.
Beat the sugar and egg together until well combined, then beat in the milk and bran mixture.
Sift in the flour, cinnamon, nutmeg, baking powder and bicarbonate of soda and fold in gently in a figure of eight motion with a metal spoon. Stir in the berries, taking care to distribute them evenly through the mixture.
Divide the mixture between the paper cases and bake for 20 minutes, or until the muffins have risen and are firm to the touch.
Cool the muffins on a wire rack, then store in a sealed container in the refrigerator.
Per muffin
100 kcals
Fat: 1.5g
Fibre: 3.5g
Medium GI
You don’t have to use expensive smoked salmon for this recipe – you can buy trimmings in most supermarkets at half the price. Although it’s relatively high in calories and fat, it’s so strongly flavoured that a little goes a long way. These blinis are perfect for serving as party canapés, too.
4 cocktail blinis
1 large free-range egg
1 tsp water
freshly ground black pepper
40g/1½oz smoked salmon, chopped
few fresh chives, snipped
Serves 2
Prep: 5 minutes
Cook: 2 minutes
Preheat the oven to 190°C/375°F/Gas mark 5.
Place the cocktail blinis on a baking sheet and pop into the oven for a few minutes, or according to the packet instructions.
Break the egg into a small bowl and add the water and some pepper. Beat with a fork or whisk until the white and yolk are combined.
Heat a small non-stick saucepan over a low heat and pour the beaten egg into the hot pan. Stir gently with a wooden spoon and, as soon as the egg starts to scramble, stir in the smoked salmon and chives.
Divide the scrambled egg mixture between the warm blinis and serve immediately.
Per serving
100 kcals
Fat: 5g
Fibre: trace
Medium GI
Breakfast in a glass – quick and simple to make, very healthy and practically no washing-up. A lot of people think that all smoothies are low in calories, but they’re not, especially if large bananas (double the calories of small ones), full-fat milk, creamy yogurt or coconut milk are added; always check the ingredients carefully.
1 juicy peach
1 small banana, peeled
100g/3½oz/generous ⅔ cup strawberries, hulled
100g/3½oz/scant ½ cup very low-fat
plain yogurt
1 tsp linseeds (flaxseeds)
Serves 2
Prep: 5 minutes
Cut the peach in half and remove the stone, then cut the flesh into chunks.
Place the peach, banana, strawberries, yogurt and linseeds in a blender or food processor. With the top of the blender held firmly in place, blitz until everything is well combined and smooth. If the smoothie is too thick for your taste, you can add a little water to get the desired consistency.
Pour the smoothie into two glasses and serve. Alternatively, transfer the smoothie to a jug and chill in the refrigerator for an hour or so, but not too long because the banana will discolour after a while.
Per serving
100 kcals
Fat: 1.3g
Fibre: 3g
Low GI
OR TRY THIS…
INSTEAD OF USING A PEACH, SUBSTITUTE A RIPE NECTARINE OR 50G/1¾OZ PEELED RIPE MANGO. OR USE RASPBERRIES INSTEAD OF STRAWBERRIES.
These spicy wedges dipped into a fresh mango salsa taste so good that it’s hard to believe that one portion is only 100 calories – after all, a 50g/2oz bag of potato crisps (chips) has approximately 250 calories and they don’t fill you up. This is another great idea for parties. And you can use the salsa with grilled chicken, steak or pork.
1 x 125g/4½oz sweet potato, unpeeled,
washed or scrubbed and cut into wedges
spray olive oil
pinch each of ground coriander, cumin and chilli powder
sea salt and freshly ground black pepper
1 tbsp chopped fresh coriander (cilantro)
For the mango salsa
100g/3½oz ripe mango, peeled and diced
1 ripe tomato, chopped
1 spring onion (scallion), finely chopped
¼ yellow (bell) pepper, deseeded and chopped
½ small red chilli, deseeded and chopped
salt and freshly ground black pepper
juice of ½ lime
1 tbsp chopped fresh coriander
(cilantro) leaves
Serves 2
Prep: 5 minutes
Cook: 15–20 minutes
Preheat the oven to 200°C/400°F/Gas mark 6.
Spray the sweet potato wedges lightly with oil, then coat them with the ground spices. Place them on a non-stick baking sheet and bake for 15–20 minutes until the sweet potato is tender and crisp and golden on the outside.
Meanwhile, mix all the ingredients for the salsa in a small bowl.
Sprinkle the cooked wedges with a little sea salt and a grinding of pepper. Sprinkle with coriander and serve immediately with the mango salsa dip.
Per serving
100 kcals
Fat: 0.3g
Fibre: 3g
Medium GI
OR TRY THIS…
USE A BAKING POTATO INSTEAD OF THE SWEET POTATO AND YOU WILL SAVE ABOUT 10 CALORIES PER SERVING. SCRUB THE POTATO, CUT INTO WEDGES AND SPICE IN THE SAME WAY. BAKE IN THE PREHEATED OVEN FOR 40–50 MINUTES, UNTIL TENDER INSIDE AND GOLDEN BROWN AND CRISP ON THE OUTSIDE.
It’s fun to use fresh rosemary stems as skewers for vegetables, chicken and meat. They look great and they impart a subtle flavour to the food. You will need strong, woody stems. Strip most of the leaves off first, just leaving the ones on the end intact.
6 sturdy fresh rosemary stems
½ red (bell) pepper, deseeded and cut into chunks
½ yellow (bell) pepper, deseeded and cut into chunks
1 courgette (zucchini), cut into chunks
1 small red onion, cut into chunks
2 fresh thyme sprigs, leaves picked
salt and freshly ground black pepper
spray olive oil
For the creamy pesto dip
85g/3oz/generous ⅓ cup virtually
fat-free fromage frais
2 tsp reduced-fat green pesto
20 fresh basil leaves, chopped
1 ripe tomato, peeled and chopped
dash of lemon juice
Serves 2
Prep: 15 minutes
Cook: 10 minutes
To make the dip, mix the fromage frais with the pesto and basil leaves. Stir in the chopped tomato and lemon juice and season to taste with freshly ground black pepper. Cover and chill in the refrigerator until required.
Preheat the grill (broiler). Strip off most of the leaves from the rosemary stems, just leaving a few on the tip of each one.
Thread the pepper chunks onto the rosemary skewers, alternating with the chunks of courgette and red onion.
Put the kebabs on a foil-lined grill pan and sprinkle with the thyme leaves, then season with salt and pepper. Spray lightly with oil. Cook under the hot grill, turning occasionally, until the vegetables are just tender and slightly charred on the edges.
Serve the warm kebabs with the pesto dip.
Per serving
100 kcals
Fat: 4.5g
Fibre: 0.7g
Medium GI
OR TRY THIS…
USE REDUCED-FAT RED PESTO INSTEAD OF GREEN – THE CALORIES WILL BE APPROXIMATELY THE SAME.
If you brush the filo pastry with just the beaten egg white and omit the yolk, you will reduce the calories and fat content even more. These tartlets are very colourful and are perfect for entertaining.
spray olive oil
¼ small red onion, finely chopped
1 small courgette (zucchini), diced
1 small red or yellow (bell) pepper,
deseeded and diced
4 cherry tomatoes, chopped
few drops of balsamic vinegar
freshly ground black pepper
2 x 15g/½oz sheets filo pastry (dough)
2 tsp beaten egg, for brushing
1 tsp reduced-fat green pesto
30g/1oz reduced-fat mozzarella, diced
Serves 2
Prep: 15 minutes
Cook: 20–25 minutes
Preheat the oven to 190°C/375°F/Gas mark 5.
Lightly spray a frying pan with oil and place over a low heat. Add the onion, courgette and pepper and cook for about 5 minutes, stirring occasionally, until tender.
Stir in the tomatoes and cook for 2–3 minutes. Season with balsamic vinegar and pepper, then remove from the heat.
Lightly spray four small tartlet tins with oil. Cut each sheet of filo pastry into six squares and brush each one lightly with beaten egg. Layer them up, three squares in each tin, with the edges overlapping the sides slightly.
Brush the pesto lightly over the inside of each tartlet, then fill the pastry cases with the vegetables and scatter the mozzarella over the top.
Bake the tartlets in the oven for 12–15 minutes, or until the mozzarella has melted and the filo pastry is crisp and golden. Serve hot or warm.
Per serving
100 kcals
Fat: 3g
Fibre: 1.5g
Medium GI
Large mushrooms are extremely versatile low-fat food. They can be used as a base for vegetable stacks or ‘pizzas’, or they can be filled with low-calorie stuffings and fillings. They have a ‘meaty’ texture, which is very satisfying and filling. If you don’t have any passata (available in jars and packets in most supermarkets), you can use canned chopped tomato instead for a more chunky result.
150g/5½oz passata (strained tomatoes)
4 large Portobello or field mushrooms
2 garlic cloves, crushed
spray olive oil
85g/3oz reduced-fat mozzarella cheese, diced
2 fresh rosemary sprigs, leaves picked
2 fresh basil sprigs, chopped, plus extra
leaves to serve
salt and freshly ground black pepper
Serves 2
Prep: 10 minutes
Cook: 15 minutes
Preheat the oven to 190°C/375°F/Gas mark 5.
Pour the passata into a shallow ovenproof dish and arrange the mushrooms on top, stalk-side up. Sprinkle the garlic into the mushrooms and spray lightly with oil. Scatter the mozzarella and herbs over the top and season with salt and pepper.
Bake in the oven for 15 minutes, or until the mushrooms are cooked and tender, and the mozzarella has melted and is golden brown. Serve immediately, scattered with basil leaves.
Per serving
100 kcals
Fat: 5g
Fibre: 1g
Low GI
OR TRY THIS…
ADD A LITTLE DICED COURGETTE (ZUCCHINI), (BELL) PEPPER OR AUBERGINE (EGGPLANT) TO THE PASSATA.
These colourful roll-ups can be wrapped in clingfilm (plastic wrap) and taken to work as a packed lunch – much more diet-friendly than sandwiches and regular wraps. As a finishing touch, try drizzling a few drops of balsamic vinegar over them.
2 x 100g/3½oz yellow (bell) peppers
30g/1oz/scant ¼ cup bulgur wheat
1 juicy tomato, deseeded and chopped
¼ red onion, finely chopped
2 tbsp chopped fresh flat-leaf parsley
2 tbsp chopped fresh mint
2 black olives, pitted and chopped
salt and freshly ground black pepper
juice of 1 lemon
Prep: 15 minutes
Soak: 15 minutes
Chill: 30 minutes
Cook: 4–5 minutes
Preheat the grill (broiler). Place the peppers under the hot grill, turning occasionally, until the skins are blistered and start to char. Pop them into a plastic bag and leave until they are cool enough to handle, then peel off the skins and cut them in half. Discard the cores and seeds, then trim the pepper halves so that you end up with eight rectangles. Dice the trimmings and set aside.
Put the bulgur wheat in a bowl and cover with cold water. Leave to soak for 15 minutes, then rinse and drain well, squeezing out any excess water.
Mix the bulgur with the chopped tomato, onion, parsley, mint, black olives and the reserved diced yellow pepper. Season to taste with salt and pepper, then stir in the lemon juice.
Divide the mixture between the pepper rectangles and then roll them up like Swiss rolls (jelly rolls). Wrap in clingfilm and chill in the refrigerator for at least 30 minutes before eating.
Per serving
100 kcals
Fat: 1g
Fibre: 4g
Low GI
You can use this chickpea mash to accompany grilled fish, lamb or chicken, or as a ‘dip’ for vegetables. Don’t over-blend the chickpeas – they should have a coarse texture rather than being too smooth. If you like spicy flavours, add some finely chopped chilli or a good pinch of ground cumin. Or serve it with a dash of fiery red harissa paste.
250g/9oz mixed baby green vegetables, such as asparagus tips, courgettes (zucchini), fine green beans, tenderstem broccoli
125g/4½oz canned chickpeas, drained
1 garlic clove, crushed
good pinch of smoked sweet paprika,
plus extra for sprinkling
juice of ½ small lemon
salt and freshly ground black pepper
Serves 2
Prep: 10 minutes
Cook: 8–12 minutes
Set a saucepan of water over a high heat and bring to the boil. Add the vegetables in batches and cook for 2–3 minutes until just tender but they still retain their ‘bite’. Remove with a slotted spoon and plunge them into a bowl of iced water.
Put the chickpeas in a blender or food processor with the garlic, paprika and lemon juice. Blitz to a coarse paste, then season to taste with salt and pepper. If it’s too thick, you can thin it with a little water (save the blanching water from the vegetables, if wished) or some more lemon juice.
When the vegetables are cool, remove them from the iced water and drain well. Pat them dry with kitchen paper.
Sprinkle the chickpea mash with a dusting of paprika and serve with the vegetables.
Per serving
100 kcals
Fat: 1.8g
Fibre: 6g
Low GI
What makes quiche so high in calories is the pastry case in which it is usually made. By getting rid of the pastry, the quiches are more like muffins and can be eaten for breakfast, or as a snack or packed lunch. You can vary the vegetable fillings, adding chopped spinach, sautéed leek, mushrooms and courgette (zucchini), depending on your personal taste.
spray olive oil
½ small red onion, finely chopped
½ small yellow (bell) pepper, deseeded and finely chopped
1 ripe tomato, chopped
1 free-range medium egg
2 tbsp skimmed (lowfat) milk
few fresh chives, snipped
50g/1¾oz/scant ¼ cup low-fat cottage cheese
salt and freshly ground black pepper
Makes 2
Prep: 10 minutes
Cook: 25–30 minutes
Preheat the oven to 190°C/375°F/Gas mark 5.
Lightly spray a frying pan with oil and place over a medium heat. When it’s hot, add the onion and yellow pepper and cook for 5 minutes, or until they start to soften. Stir in the tomato and cook for 2 minutes, then remove from the heat.
Lightly spray two deep non-stick muffin tins with oil, or line with baking parchment, and spoon the vegetable mixture into them.
Whisk the egg and milk together. Stir in the chives and cottage cheese, and season with a little salt and pepper.
Pour the beaten egg mixture over the vegetables in the muffin tins, then bake for 20 minutes, or until the quiches are well risen, golden brown and firm to the touch.
You can serve the quiches immediately or leave them to cool and then store in a container in the refrigerator for breakfast or a packed lunch.
Per serving
100 kcals
Fat: 4g
Fibre: 1.5g
Low GI
If you use bamboo skewers, soak them in a bowl of water for a few minutes before threading the chicken onto them. This will prevent them burning during cooking. You can substitute turkey breast for chicken and the calories and fat grams will stay the same. Serve with cucumber strips, if wished.
100g/3½oz boneless, skinless chicken breasts
juice of 1 lime
1 garlic clove, crushed
1 tbsp ground coriander
1 tbsp ground cumin
½ tsp turmeric
For the satay dip
50ml/1¾fl oz/scant ¼ cup canned
reduced-fat coconut milk
½ tsp curry paste
10g/⅓oz reduced-fat peanut butter
squeeze of lemon juice
Serves 2
Prep: 10 minutes
Chill: 1 hour
Cook: 10 minutes
Place the chicken breasts between two sheets of clingfilm (plastic wrap) and beat with a rolling pin until thin. Cut each breast into three long strips, about 2.5cm/1in wide and place in a shallow dish.
Mix the lime juice, garlic and spices to a paste and spoon over the chicken. Stir well, then cover and marinate in the refrigerator for at least 1 hour.
Meanwhile, make the satay dip: heat the coconut milk and curry paste in a small saucepan over a low heat for 3–4 minutes, stirring. Stir in the peanut butter and lemon juice, and heat through, stirring. Remove from the heat and leave to cool.
Preheat the grill (broiler). Remove the chicken from the spicy marinade and thread each piece onto a thin bamboo skewer. Place them in a foil-lined grill pan.
Cook under the hot grill for about 10 minutes, turning occasionally, until the chicken is slightly charred and golden brown on the outside, and thoroughly cooked inside.
Serve the hot kebabs with the satay sauce for dipping.
Per serving
100 kcals
Fat: 4.5g
Fibre: 0.7g
Low GI
Aromatic sticky chicken wings are delicious finger food, but you must remember to remove the skin from the wings before marinating them to reduce the fat content. Virtually fat-free fromage frais is the slimmer’s friend; it can be flavoured with herbs, spices, grated lemon or lime zest, finely chopped spring onions (scallions) or a drizzle of sweet chilli sauce to make low-calorie dips and sauces.
1 tsp hoisin sauce
1 tsp tomato ketchup
2 tsp dark soy sauce
½ tsp sweet chilli sauce
1 garlic clove, crushed
grated zest and juice of ½ orange
3 x 85g/3oz chicken wings, skinned and cut in half
For the honey mustard dip
50g/1¾oz/scant ¼ cup virtually
fat-free natural fromage frais
1 tsp honey mustard
few fresh chives, snipped
Serves 2
Prep: 10 minutes
Chill: 30 minutes
Cook: 12–15 minutes
Make the honey mustard dip: mix the fromage frais with the mustard in a small bowl and sprinkle the chives over the top. Cover and leave to chill in the refrigerator.
Mix the hoisin sauce, ketchup, soy and chilli sauces, garlic, orange zest and juice together in a bowl.
Add the halved chicken wings and turn them in the hoisin sauce mixture until coated. Cover with clingfilm (plastic wrap) and chill in the refrigerator for at least 30 minutes.
Preheat the grill (broiler). Remove the chicken wings from the marinade and place them on a foil-lined grill pan. Spoon any remaining marinade over the top, then cook under the hot grill for 12–15 minutes, turning occasionally and basting with the marinade.
Serve the hot chicken wings with the honey mustard dip.
Per serving
100 kcals
Fat: 2.5g
Fibre: trace
Low GI
Barbecued and grilled salads are a speciality of some Californian restaurants. The vegetables are cooked very quickly until tender but still al dente (with a bit of bite), tossed in a tangy dressing and eaten warm. If you use green (bell) pepper instead of red or yellow, which are sweeter, you will save about 13 calories per serving.
125g/4½oz thin asparagus
spears, trimmed
½ red (bell) pepper, deseeded and cut into strips
½ yellow (bell) pepper, deseeded and cut into strips
2 spring onions (scallions), trimmed
spray olive oil
1 small radicchio or chicory, trimmed and cut into wedges
150g/5½oz raw tiger prawns
(jumbo shrimp), peeled
handful of baby spinach leaves
salt and freshly ground black pepper
For the dressing
1 tbsp oil-free vinaigrette
1 tbsp light soy sauce
juice of ½ lemon or lime
Serves 2
Prep: 10 minutes
Cook: 6 minutes
Preheat a barbecue or a ridged griddle pan on top of the stove. Lightly spray the asparagus, peppers and spring onions with oil and place on the barbecue over hot coals or on the hot griddle pan and cook quickly, turning frequently, for 2–3 minutes.
Spray the radicchio lightly with oil and place on the grill with the prawns. Cook for 2 minutes on each side, or until the prawns turn pink. Toss the spinach leaves onto the grill for a few seconds – just long enough to warm and wilt them.
Blend the dressing ingredients together in a small bowl until they emulsify, or shake them in a screwtop jar. Toss the slightly charred barbecued salad vegetables and prawns with the dressing in a serving dish. Season to taste and serve immediately before the salad gets cold.
Per serving
100 kcals
Fat: 1g
Fibre: 3.5g
Low GI
This makes a filling lunch if you serve the squash with some salad leaves, cucumber and radishes tossed in oil-free dressing. The additional calories will be negligible. Other vegetables, including tomatoes, hollowed-out courgettes (zucchini) and peppers can be stuffed and baked in the same way.
2 x 100g/3½oz small butternut
squashes, halved lengthways and deseeded
spray olive oil
salt and freshly ground black pepper
60g/2¼oz/¼ cup low-fat
ricotta cheese
2 spring onions (scallions), chopped
100g/3½oz juicy plum
tomatoes, chopped
2 tbsp chopped fresh basil or parsley
Serves 2
Prep: 15 minutes
Cook: 15–20 minutes
Preheat the oven to 190°C/375°F/Gas mark 5.
Put the four butternut squash halves on a baking sheet, hollow-side up. Spray them lightly with oil and season with a little salt and pepper. Bake for 15–20 minutes, or until softened.
Scoop out most of the cooked flesh and chop it roughly. Mix with the ricotta, spring onions, tomatoes and herbs. Spoon the ricotta stuffing back into the hollowed-out shells and serve immediately.
Per serving
100 kcals
Fat: 2.5g
Fibre: 4g
Low GI
OR TRY THIS…
IF YOU CAN’T FIND ANY SMALL SQUASHES, YOU CAN HALVE AND DRESS A 200G/7OZ ONE AND THEN BAKE AND STUFF IT IN THE SAME WAY. EACH HALF WILL BE A SINGLE PORTION. COOK FOR 20 MINUTES.
Versatile and healthy and beloved of vegetarians, tofu (sometimes known as bean curd) is very low in fat but an excellent source of protein. Because it has a very mild taste, it is often cooked with strongly flavoured herbs and spices or served with hot sauces.
100g/3½oz butternut squash, peeled and cubed
1 red onion, cut into 8 pieces
spray olive oil
3 fresh thyme sprigs, leaves picked
salt and freshly ground black pepper
150g/5½oz tofu, cubed
85g/3oz wild rocket (arugula)
few drops of balsamic vinegar
2 tsp sweet chilli sauce, to serve
Serves 2
Prep: 15 minutes
Cook: 40–45 minutes
Preheat the oven to 180°C/350°F/Gas mark 4.
Arrange the butternut squash and onion on a baking sheet and spray lightly with oil. Sprinkle with thyme leaves and season with a little salt and pepper. Roast in the oven, turning once or twice, for 30–35 minutes, or until tender.
Spray a frying pan lightly with oil and place over a medium heat. When it’s hot, add the tofu cubes and cook for 5 minutes, stirring and turning them occasionally.
Thread the tofu, squash and onion onto skewers and serve with the rocket drizzled with balsamic vinegar, and with a teaspoon of chilli sauce on the side.
Per serving
100 kcals
Fat: 4g
Fibre: 2.5g
Low GI
In Spain, warm roasted vegetables are often sprinkled with sherry vinegar and crushed garlic – raw or roasted – is added to the dressing. Don’t be tempted to mop up the delicious juices with some crusty bread: an average 60g/2¼oz serving packs a hefty 144 calories and 1g fat.
1 small aubergine (eggplant)
½ red (bell) pepper
½ yellow (bell) pepper
1 Spanish onion, unpeeled
1 courgette (zucchini)
2 ripe tomatoes
2 garlic cloves, unpeeled
spray olive oil
1 tsp red wine vinegar or sherry vinegar
juice of ½ lemon
sea salt and freshly ground black pepper
2 tbsp chopped fresh parsley
Serves 2
Prep: 15 minutes
Cook: 30 minutes
Preheat the oven to 180°C/350°F/Gas mark 4.
Put the aubergine, peppers, onion, courgette and tomatoes in a roasting tin. Tuck the garlic cloves in between them and spray lightly with oil. Roast for 30 minutes, turning them occasionally, or until they are tender and slightly charred.
Cut the aubergine into strips. Peel the peppers, deseed and cut the flesh into strips. Peel the onion and cut into wedges. Slice the courgette thinly, then put all the prepared vegetables in a serving dish.
Peel the tomatoes and garlic cloves and mash them with the vinegar and lemon juice in a small bowl. Toss with the roasted vegetables and season to taste with salt and pepper.
Sprinkle the chopped parsley over the top and leave to cool a little before serving at room temperature – do not chill.
Per serving
100 kcals
Fat: 1g
Fibre: 6.5g
Low GI
Most people buy tubs of coleslaw in the supermarket and never check the labels to read the calorie and fat content. This is a big mistake because 100g/3½oz coleslaw can contain as many as 325 calories and 33g fat (with added cheese) or as little as 60 calories and 2g fat (fat-reduced brands). However, none of them taste as good or as crunchy as this spicy version, which is sweetened with fresh mango.
85g/3oz white cabbage, finely shredded
85g/3oz red cabbage, finely shredded
1 large carrot, grated
¼ onion, finely grated
85g/3oz diced ripe mango
spray oil
1 tsp black mustard seeds
½ tsp cumin seeds
1 small fresh red chilli, deseeded and finely chopped
1 tsp grated fresh root ginger
125g/4½ oz/½ cup 0% fat Greek yogurt
1 tbsp extra light mayonnaise
juice of 1 small lemon
2 tbsp chopped fresh parsley
salt and freshly ground black pepper
Serves 2
Prep: 15 minutes
Cook: 1 minute
Put the shredded cabbage, grated carrot and onion in a large bowl with the mango.
Lightly spray a small frying pan with oil and place over a high heat. When it’s very hot, tip in the mustard and cumin seeds and stir-fry for about 30 seconds, just long enough to release their aroma. Stir in the chilli and ginger, cook for 30 seconds and then remove from the heat.
Mix the spices with the yogurt, mayonnaise and lemon juice. Spoon over the prepared vegetables and mango and toss lightly together until everything is well coated.
Stir in the parsley and season to taste with salt and pepper. Eat immediately or cover and keep in the refrigerator.
Per serving
100 kcals
Fat: 0.8g
Fibre: 5g
Low GI
In every seaside tavern and high-end restaurant all over Greece, horiatiki appears on the menu. The classic Greek salad of juicy tomatoes, cucumber chunks, red onion, peppers and olives, flavoured with oregano and topped with a slice of salty feta cheese, makes a filling light meal. In Greece it is dressed at the table with fruity olive oil and wine vinegar. It’s important to use really ripe, full-flavoured tomatoes to get the best and most authentic results.
4 juicy red tomatoes, cut into large chunks
¼ cucumber, cut into large chunks
½ red onion, thinly sliced
1 small green (bell) pepper, halved, deseeded and cut into chunks
6 small black olives
2 tbsp oil-free vinaigrette dressing
juice of ½ lemon
30g/1oz slice of reduced-fat feta cheese
good pinch of dried oregano
freshly ground black pepper
Serves 2
Prep: 10 minutes
Put the tomatoes, cucumber and onion in a salad bowl with the green pepper. Add the olives and mix together lightly.
Whisk the vinaigrette dressing and lemon juice together in a small bowl until well combined, or shake together in a screwtop jar. Pour over the salad and toss lightly.
Place the feta on top of the salad and sprinkle with oregano. Grind a little black pepper over the top and serve immediately. At the table, break up the feta with a fork.
Per serving
100 kcals
Fat: 2.8g
Fibre: 2.5g
Low GI
OR TRY THIS…
ADD CHOPPED FRESH HERBS, SUCH AS PARSLEY, MINT AND OREGANO, AT NO EXTRA CALORIES. IF YOU USE A RED OR YELLOW PEPPER INSTEAD OF A GREEN ONE, YOU WILL ADD 10 CALORIES TO EACH SERVING.
A quick and easy soup, which is very substantial and fills you up. If you don’t have any canned butter beans, you can use haricot or cannellini instead. The result will taste equally good and the calories will stay the same.
spray oil
1 onion, chopped
1 garlic clove, crushed
1 fresh red chilli, deseeded and diced
400g/14oz butternut squash, peeled, deseeded and cubed
900ml/1½ pints/3½ cups vegetable stock
200g/7oz canned butter (lima) beans, rinsed and drained
pinch each of ground nutmeg, turmeric and cumin
salt and freshly ground black pepper
4 tsp low-fat plain yogurt
2 tbsp chopped fresh parsley
Serves 4
Prep: 10 minutes
Cook: 35 minutes
Spray a large saucepan lightly with oil and place over a low heat. Add the onion, garlic and chilli and cook for about 5 minutes until the onion starts to soften. Add the squash and cook for about 5 minutes, stirring occasionally.
Add the vegetable stock and bring to the boil. Reduce the heat to a simmer and cook gently for 15 minutes, or until the squash is cooked and tender.
Add half the butter beans to the soup, then blitz the soup in a blender or food processor until smooth.
Pour the soup into a clean pan and stir in the spices and remaining butter beans. Season to taste with salt and pepper and heat through gently.
Serve the hot soup in bowls, topped with a swirl of yogurt and sprinkled with parsley.
Per serving
100 kcals
Fat: 0.5g
Fibre: 3.5g
Low GI
These parcels are so pretty on the plate and they’re packed with delicious vegetables and juicy prawns. If you can’t find spring greens, you can use dark green cabbage leaves instead. It’s worth investing in some top-quality balsamic vinegar: a little goes a long way, as it’s really syrupy and highly flavoured – and a teaspoon has only 4 calories.
4 large spring green (collard green) leaves, trimmed
2 baby courgettes (zucchini), cut into thin matchsticks
2 small carrots, cut into thin matchsticks
50g/1¾oz baby asparagus tips, trimmed
2 spring onions (scallions), sliced
100g/3½oz cooked peeled prawns (shrimp)
2 tbsp chopped fresh parsley
grated zest and juice of ½ lemon
salt and freshly ground black pepper
200g/7oz ripe tomatoes, peeled
few drops of balsamic vinegar, for drizzling (optional)
Serves 2
Prep: 15 minutes
Cook: 10-12 minutes
Dip the spring green leaves into a large saucepan of salted boiling water for about 30 seconds to blanch them. Remove immediately and plunge into cold water, then drain well and pat dry with kitchen paper.
Spread the leaves out on a clean work surface. Divide the courgettes, carrots, asparagus, spring onions and prawns between the leaves. Sprinkle the parsley, lemon zest and juice over the top, then season with a little salt and pepper.
Fold the leaves around the filling and roll up, tucking in the sides securely to seal the ‘parcels’.
Arrange the parcels, seam-side underneath, in a colander or the top of a steamer and place over a saucepan of simmering water. Cover with a tight-fitting lid and steam for 10–12 minutes, or until the vegetables are cooked and tender.
Meanwhile, cut the tomatoes in half and scoop out and discard the seeds. Blitz the tomato flesh to a purée in a blender and season lightly with salt and pepper.
Serve the hot parcels in a pool of puréed tomatoes, and drizzle with balsamic vinegar, if you like.
Per serving
100 kcals
Fat: 1g
Fibre: 2.5g
Low GI
Eat this substantial soup for a healthy lunch, or serve it with crusty bread (an average 60g/2¼oz serving will be 150 calories and 1g fat) or a salad for your main meal. You can double the quantities given and keep the minestrone in the refrigerator for a few days, or freeze some in individual portions for later use.
1 onion, chopped
1 leek, chopped
2 garlic cloves, crushed
2 celery sticks, chopped
1 carrot, chopped
750ml/1¼ pints/3 cups vegetable stock
2 large tomatoes, peeled and chopped
1 bay leaf
few fresh thyme sprigs
salt and freshly ground black pepper
100g/3½oz canned cannellini beans, rinsed and drained
100g/3½oz spring greens (collard greens), shredded
15g/½oz dried vermicelli (1 coil)
2 tbsp chopped fresh parsley
Serves 2
Prep: 15 minutes
Cook: 1¼ hours
Put the onion, leek, garlic, celery, carrot and stock in a large saucepan. Place over a high heat, cover the pan and bring to the boil. Boil hard for 5 minutes, then uncover the pan, reduce the heat to low and simmer for 20 minutes, or until the vegetables are tender.
Add the tomatoes, bay leaf and thyme. Season with salt and pepper and simmer for 20 minutes.
Add the cannellini beans and continue simmering gently for about 15 minutes. Stir in the spring greens and vermicelli and cook for 10 minutes, or until the pasta is tender.
Check the seasoning and remove the bay leaf. Divide the hot soup between two serving bowls, sprinkle with parsley and serve immediately.
Per serving
100 kcals
Fat: 0.5g
Fibre: 9g
Medium GI
OR TRY THIS…
MAKE THE MINESTRONE MORE SUBSTANTIAL BY ADDING 125G/4½OZ DICED POTATO WITH THE CANNELLINI BEANS, WHICH INCREASES THE CALORIE COUNT TO 150 CALORIES PER SERVING. IF YOU SPRINKLE 1 TABLESPOON GRATED PARMESAN CHEESE OVER YOUR BOWL OF SOUP, YOU’LL ADD 40 CALORIES AND 3G FAT.
Even though it’s only 100 calories, this really is a meal in a bowl…and a very attractive one, too. If you like aromatic, spicy Thai food, you’ll love this soup. And what’s even better, it takes only 30 minutes to make from start to finish. You can use regular button or chestnut mushrooms if you don’t have shiitake.
spray oil
8 spring onions (scallions), sliced
1 garlic clove, crushed
1 tbsp finely chopped fresh root ginger
1 red bird’s eye (Thai) chilli, diced
200g/7oz skinned chicken breast fillets, thinly sliced
100g/3½oz fresh shiitake mushrooms, sliced
1 litre/1¾ pints/4 cups hot
vegetable stock
200g/7oz spring greens (collard greens) or pak choi, shredded
100g/3½oz/1 cup bean sprouts
1 tbsp dark soy sauce
1 tbsp nam pla (Thai fish sauce)
1 tbsp rice vinegar
2 tbsp chopped fresh coriander (cilantro)
Serves 4
Prep: 15 minutes
Cook: 15 minutes
Lightly spray a large saucepan with oil and place over a medium heat. When it’s hot, add the spring onions, garlic, ginger, chilli, chicken and mushrooms. Stir-fry for 3–4 minutes until the vegetables are starting to colour and the chicken is sealed all over and golden brown.
Add the hot vegetable stock and bring to the boil. Reduce the heat and simmer gently for 5 minutes.
Add the spring greens and simmer for a further 5 minutes, or until the chicken is cooked right through.
Stir in the bean sprouts, soy sauce, nam pla and vinegar. Ladle the soup into four bowls, sprinkle with chopped coriander and serve piping hot.
Per serving
100 kcals
Fat: 1.5g
Fibre: 2.5g
Low GI
Different brands of filo pastry come in varying sizes and you can buy fresh or frozen filo pastry. You can always freeze any unused sheets for another occasion. If you brush the sheets with beaten egg instead of the more usual melted butter, it will have a fraction of the calories but still taste fabulous. We’ve used fresh raspberries and apricots for this summer dessert, but you could try strawberries or redcurrants and two fresh peaches instead.
4 x 15g/½oz sheets filo pastry (dough)
1 small egg, beaten
225g/8oz/1 cup 0% fat Greek yogurt
4 ripe apricots, stoned and quartered
125g/4½oz/1 cup raspberries
1 tsp icing (confectioners’) sugar, sifted, for dusting
Serves 4
Prep: 20 minutes
Cook: 8–10 minutes
Preheat the oven to 200°C/400°F/Gas mark 6.
Place a sheet of filo pastry on a clean work surface. Brush with a little beaten egg and cover with another sheet. Brush and layer in this way until all the sheets are used up. Brush the top sheet with beaten egg.
Cut the filo pastry rectangle into three long strips. Cut each strip into four squares – you should end up with 12 squares. Transfer to a non-stick baking tray and bake for 8–10 minutes, or until crisp and golden. Leave to cool.
Spread a layer of yogurt over one of the filo sheets and place two pieces of apricots and a few raspberries on top. Cover with another sheet, spread with yogurt and add two more apricots and some raspberries. Top the stack with a third filo sheet.
Assemble three more stacks in the same way. Dust lightly with sifted icing sugar and serve immediately.
Per serving
100 kcals
Fat: 3.5g
Fibre: 0.7g
Medium GI
Small and intensely flavoured, amaretti are made from bitter-tasting almonds. Don’t be tempted to use more in this recipe, as a single 4g biscuit (cookie) contains 17 calories. They are available in most good supermarkets as well as Italian delis.
3 medium plums, stoned and cut into quarters
1 tsp soft brown sugar
pinch of ground ginger
85g/3oz/generous ⅔ cup fresh or frozen raspberries
1 egg white
2 tsp caster (superfine) sugar
3 amaretti biscuits (cookies), roughly crushed
Serves 2
Prep: 15 minutes
Cook: 15–20 minutes
Preheat the oven to 180°C/350°F/Gas mark 4.
Put the plums in a small saucepan with the brown sugar, ginger and a little water. Bring to the boil, stirring occasionally until the sugar dissolves, and then simmer very gently over a low heat for about 10 minutes, or until the plums are tender. Stir in the raspberries and remove from the heat.
Whisk the egg white in a clean, dry bowl until stiff. Add the caster sugar and continue whisking until stiff and glossy.
Divide the amaretti biscuits between two individual ramekin dishes. Cover with the cooked fruit and then spoon the meringue on top.
Bake for about 8 minutes, or until the meringue is set and golden brown. Serve immediately.
Per serving
100 kcals
Fat: 1g
Fibre: 5g
Medium GI
OR TRY THIS…
INSTEAD OF PLUMS, USE OTHER STONE FRUITS, SUCH AS FRESH GREENGAGES OR APRICOTS. THE CALORIES WILL STAY THE SAME.
This has to be the quickest and easiest dessert ever. If you are a coffee addict, you will just love it – the combination of icy cold creamy ice cream and hot bitter espresso is sublime. If you are serving it late in the evening, you could use decaffeinated coffee. Don’t be tempted to cheat and use regular vanilla ice cream – the same size scoop could add a whopping 150 calories!
2 small cups extremely hot, freshly
made espresso coffee
2 x 125ml/4fl oz/½ cup scoops low-fat
vanilla ice cream
2 x 4g/⅛oz amaretti biscuits (cookies), to serve
Serves 2
Prep: 5 minutes
Cook: 5 minutes
Make the coffee using an espresso maker if you have one. It’s essential that it’s really strong and piping hot.
Scoop a neat ball of ice-cold low-fat vanilla ice cream into each bowl or cup. The ice cream should be frozen really hard so that it does not melt as soon as the espresso is added.
Pour the hot espresso over the ice cream and eat immediately, before the ice cream melts into the coffee. Serve with the amaretti biscuits.
Per serving
100 kcals
Fat: 2g
Fibre: trace
Low GI
The white chocolate looks amazing drizzled over the colourful frozen berries. Whether you use dark, milk or white chocolate, the calories are practically the same, although white and milk chocolate have one more gram of fat per 25g/¾oz than dark (9g as opposed to 8g).
400g/14oz/2¾ cups mixed berries, such as raspberries, blueberries, blackberries, strawberries
60g/2¼oz white chocolate, broken into pieces
4 tbsp virtually fat-free fromage frais
Serves 4
Prep: 5 minutes
Freeze: 20 minutes
Cook: 1 minute
Spread out the berries on a plate or baking sheet or divide them between four glasses. Put them in the freezer for 20 minutes until they are slightly frozen but not solid.
Just before serving, put the white chocolate pieces into a microwave-proof basin or jug. Microwave on High for 1 minute and then stir in the fromage frais. Alternatively, you can melt the chocolate in a heatproof basin set over a saucepan of simmering water.
Serve the frozen berries drizzled with the hot white chocolate sauce.
Per serving
100 kcals
Fat: 4.7g
Fibre: 0.9g
Low GI
OR TRY THIS…
DIVIDE 400G/14OZ/2¾ CUPS FRESH HULLED STRAWBERRIES AMONG FOUR PLATES. POUR THE HOT WHITE CHOCOLATE SAUCE INTO FOUR SMALL RAMEKINS AND USE AS A DIP FOR THE BERRIES.
