Ingredients serve 1

1 tablespoon chopped green pepper

1 tablespoon chopped cooking spring onion

1 tablespoon chopped red pepper

3 tablespoon grated reduced fat cheese

light cooking spray oil

2 eggs

Method

Lightly coat a medium frying pan and cooking spray . Sauté the green pepper, spring onion and red pepper until they are slightly tender . Pour the eggs over the vegetables . When partially set , spread the cheese over half of the egg and fold the omelette . Continue cooking until cooked through.

Ingredients serve 1 .

8 lettuce leaves torn in bite – sized pieces

1 cucumber peeled seeded and sliced

1 tomato chopped

50gr sliced red onion

50gr crumbled reduced feta cheese

2 tablespoon extra virgin olive oil

1 teasepoon dried oregano leaves

1/2 teasepoon salt

Method

Combine the lettuce , cucumber , tomato , onion and cheese in a large bowl.

Pour over the lettuce mixture and toss until coated .

This makes a nice accompaniment as a side salad for grilled chicken or fish.

Ingredients

4 cherry snapper or trout fillets coarsely chopped

3 fresh limes juices of

1/2 teasepoon red chilli garlic paste (Sambal oalek )

1/2 yellow Spanish onion , coarsely chopped

2 and one half tablespoon fresh coriander finely chopped

salt and black pepper.

Method

Soak the chopped fish in 3/4 of the lime juice for 3 hours .

Drain off the liquid and discard . Mix the fish and the red chilli garlic paste , tomatoes onion , coriander and the remaining lime juice . Season with salt and pepper to taste .

Ingredients serve 2.

1 egg

1 tablespoon healthy butter substitute spread

1 teasepoon fresh lemon juice

½ teasepoon dijon mustard

Pinch paprika

Method

In a ½ pint microwave liquid measure combine the egg and the spread . Microwave on low 20(per cent) for 1 minute stairing once halfway through cooking until the spread is softened.

Stir in the lemon juice and mustard into the egg mixture and microwave on low for 3 minutes stairring 30minutes until thickened . Stir in the paprika (If the mixture curdles transfer to a blender and process on low speed for 30 minutes until smooth )

 

Ingredients serve 2

2 medium globe

2 slices lean bacon

2 eggs

4 tablespoon Hollandaise sauce

Method

Wash the artichokes. Cut the stems sat the base and remove the small bottom leaves. Stand the artichokes upright in a deep saucepan with 5cm salted water. Cover and boil gently 35 minutes. Turn the artichokes upside down to drain . Spread the leaves open like flower pearls . With a spoon, carefully remove the center pearls and the fuzzy center from the artichoke bottoms and discard . keep the artichoke warm . Brown the bacon in a frying pan and poach the eggs in boiling salted water . Place a bacon slice into each artichoke top with a poached egg and mock hollandaise sauce . Serve immediately.

Ingredients serve 6 .

300gr Chopped frozen spinach

3 eggs

100gr gGrated reduced fat cheese

50gr Finely chopped onion

3 drops tobasco sauce opitional

Method

Microwave the spinach for Two and one half minutes on high . Drain excess liquid.

Drain 12 muffins tins with baking cases

combine the eggs , cheese, peppers , onion , spinach and tobasco saucde if using in a bowl. Mix well . Divide evenly among the muffin cases . Bake at 180gas 4 for 20 minutes until a knife inserted in the center and it should comes out clean.

Quiche cups can be frozen nd reheated in a microwave . Any combination of appoppriate vegtables and reduced – fat cheese may be used .

Ingredients serve 1

Light cooking spray

1 tablespoon chopped green pepper

1 tablespoon chopped spring onions

1 tablespoon chopped red pepper

3 tablespoon grated reduced fat cheese

2 eggs

Method

Lightly coat a medium frying pan with cooking spray . Sauté the green pepper , spring onions and red pepper until they are slightly tender . Pour the eggs over the vegetables . When partially set spread the cheese over half of the eggs and fold the omelette . Continue cooking until cooked through.

Ingredients

Light cooking spray

2 teaspoons heavy butter substitute spread

50gr slice onion

50gr sliced red pepper

50gr sliced courgettes

2 small plum tomatoes, diced

Pinch freshly ground black pepper

2 eggs

100gr virtually fat – free cottage cheese

50ml fat free evaporated milk

20gr grated reduced fat cheadar cheese

Method

Coat an over proof (10 inch) Frying pan with cooking spray and place over medium low heat in the frying pan , melt the spread . Add the onion , red pepper and courgettes and saute over medium low heat until the vegtables are lightly browned 3 minutes . Add the tomatoes basil basil and black pepper to the frying pan and stir to combine.

Preheat the grill in a blender , combine the eggs , cottage cheese and milk and process until smooth. Pour the eggs mixture over the vegetables . Cover and cook on medium low- heat the bottom is set 3 minutes . Sprinkle with the cheese and grill until the cheese melts .

Ingredients serve 1

2 eggs

3 stalks fresh asparagus

2 tablespoon water

light cooking spray

50gr light white mushrooms

50gr grated reduced fat mozzarella cheese .

Method.

bring 2cm water to the boil in a large frying pan . Add the asparagus and cook uncovered just until tender .

Meanwhile in a medium bowl whisk together the eggs and water . the whites and the yolk should be blended completely together.

Coat a 25cm (10inch) non-stick frying pan with cooking spray. Heat the frying pan over medium high heat until just enough hot enough to sizzle when a drop of water is added . Pour in the egg mixture . I should set immediately. with a spatula lift edges as mixture begins to set to allow uncooked portion to flow underneath. when top is et fill half of the omelette with asparagus mushrooms and cheese . With a spatula fold the omelette in half over the filling . Slide onto a serving plate.

serve immediately

Ingredients

2 matese orange

1 small onion

A handfull of fresh mint

2 peppered gbejna

10 blk  olives

4 carrots

Olive oil

Balsamic vinegar

Salt and pepper

1 teasepoon sesame seeds black or white

Method  

Peel the oranges, slice one and dice the other. Place the slice done at the base on the plate and the diced one in a mixing bowl. In the bowl put the grated peeled carrots , the fennel chopped mint, sliced onion and grated ġbejna. Add two tablespoons of olive oil and about half a teasepoon of balsamic vinegar . Mix all the ingredients, season with salt and pepper and place this on the sliced oranges on the plate . garish with mint leaves, black olives and a sprinkle of season seeds.          

Ingredients

400gr majjal

50gr margerina

Tewm

Ftit dqiq         

2 kikri stock

Rosemarie

100gr basal

Bzar u melh

25gr kunserva

Krema friska

Paprika

Method

Qatta il-laham bicciet zghar .

Dewweb il-margerina . Ghaddi il-laham u sajjar fil-margerina.  

Meta dan jiehu il-kulur hamrani , zid il-basal u it-tewm li tkun qatajt bicciet zghar .

Zid il-paprika u ir-rosemarie . Hawwad sewwa. zid il-kunservastock , bzar u melh . kompli sajjar ghal madwar 45 minuta fuq nar baxx.

Qabel iservi zid 2 imgharef krema friska

Servi b’ ross mgholli separat.       

Ingredients

Fresh salt and pepper

3 heads broccoli cut into bite pieces

1/2 cheadar shredded

1/4 onion thinly sliced

1/4 toasted sliced almonds

3 slices bacon cooked and crumbled

2 tablespoon freshly chopped chives

2/3 tablespoon mayoneise for the dressing

3 tablespoon apple cider vinegar

1 tablespoon Dijon mustard

Method

.In a medium pot or saucepan bring 6 cups of water to the boil while waiting for the water to boil prepare a large ice water .

Add broccoli florets to the boil water and cook until tender 5 minutes . Remove with a fork and immediately. Place in the prepared bowl of ice water . When cool , spin the broccoli in a salad spinner. You would spinner at it twice.

In a medium bowl whisk to combine dressing ingredients . Season to taste with salt and pepper . Combine all salad .

In a large bowl and pour over dressing , toss until ingredients are combined fully coated with dressing . Refregerate and ready to serve

Ingredients

500gr tomatoes

1 large handful fresh basil leaves 5 tablespoon extra virgin olive oil

115ricotta and garlic

1 garlic clove crushed

3 cups dried pasta

salt and ground pepper

cheese grated to serve

Method

1. Roughly chop the tomatoes removing the cores as many of the seeds as you can . Tear the basil leaves into shreds with our fingers.
2. Put the tomatoes a bowl with the basil , olive oil , diced ricotta and garlic . Add the salt and pepper and stir well . Cover and leave at room temperture for 2 hr and allow the flavor to mingle .
3. Meanwhile bring a pan lightly salted water to the boil, add the pasta and cook until al dente .
4. DRain the pasta and turn into a large serving dish . Taste the tomato sauce to check the seasoning then pour it over the hot pasta . Serve immediately with cheese normal in a small bowl .

Ingredients serve 4.

25gr pancetta rashes cut into cubes

150gr savoy cabbage shreaded

3-4 thinslices of red or green chilli opitional

40gr frozen peas

150gr tuna steak

Carolie controlled cooking spray

salt and pepper

a lemon wedes to serve

Method

Heat a wok or non stick frying pn and add he pancetta cubes – stir frying them over a high heat until lightly brown .

Add the savoy cabbage and chll and stir fry for around 2 minutes then add the frozen peas and sti fry for a further 2-3 minutes . Season and tip on to a warm serving plate . keep warm while you cook the tuna steak. Spray both sides o the tuna teak with calorie controlled cookng spray, then add to the frying pan and cook for about 2 minutes on each sie depending on the thickness and howyu like it cooked plce the tuna on he cooked cabbage peas and pancetta and serve with lemon wedges .

Ingredients serve 4

4 skinless chicken breasts, raw

Calorie controlled

cooking spray

6 shallots thinly sliced

1 vegtable stock cube 

Made up to 150ml

75ml dry white wine

100gr quark

1 tablespoon tarragon

Pinch of black pepper

60gr fresh salad leaves

Sprigs of tarragon

Method  

Preheat the oven to 190 °gas 4 fan oven 170°C

Put the chicken breasts into a shallow dish . Spray a non stick frying pan and cookng spray and cook the shallots for 4-5 minutes  over a medium high heat until browned .

Scatter them over the chiken breasts . Mix together the stock wine and quar . Stir in the tarragon and season with black pepper . Pour over the chiken breasts.

Cover with a lid or a piece of foil and bake for 30-35 minutes or until the chicken is throughly cooked .

To check piece the thickest part with a sharp knife – the juices run out clear .

Serve the chicken with plenty of vegtables ,garished with tarragon sprigs.

Ingredients

75gr dried mixed long grain and wild rice 

75gr green beans, chopped

1 tablespoon lowfat dressing

15gr shelled , unsalted pistachoes, chopped

40gr ready to eat dried apricots,chopped

150gr cooked skinless chiken breast diced

Method

Bring a pan of water to the boil add the riceand cook for 15 minutes until tender or according to the packet instructions . Add the green beans for the final 15 minutes of cooking .

Drain the rice and beans and rinse in cold water . Mix will the dressing and stir in the

pistachoes, apricots parsley and chicken .

Ingredients serve 6 .

3/4 cup fresh basil leaves

4 garlic cloves , peeled

3 tablespoon pine nuts

1/2 tsp salt

5 tablespoon olive oil

1/2 freshly grated parmeasan cheese

4 tablespoon freshly pecorino cheese

ground black pepper

500gr linguine

Method

1. Place the basil n a mortar with the garlic pine nuts , salt and crush to a paste with a pestle . Alternatively place the ingredients in the blender of food processor and process until smooth . Transfer to a bowl
2. Stir in the parmeasan and pecorino cheesees and season with salt and pepper .
3. Bring a large pan of lightly salted water to the boil add the pasta and cook al dente . Just before draining the pasta remove 4 tablespoon of the cooking water and to stir into the pesto sauce.
4. Drain the pasta thoroughly , transfer to a serving bowl add the sauce and toss together . Serve immediately

Serve 1 Ingredients

50gr wholewheat pasta

½ medium onion chopped

½ tbsp fat- free natural fromage faits

½ tsp fresh lemon juice

1 tbsp fresh parsley

8 olives in brine pitted

1 tsp capers in brine

80gr can tuna in brine , drained

Half of lettuce torn

8 cherry tomatoes

Method

Cook the pasta according to  pack insuctions then drain. Tip into a mixing bowl . Stir through the red onions, fromage faits, lemon juice and fresh parsley while the pasta is still hot . Stir well.

Then add the olives capers and tuna and stir throughly with a spoon. Season and serve with the lettuce and tomatoes.

Ingredients serve 4.

1 cup walnut pieces or halves

3 tablespoon fresh breadcrumbs

3 tablespoon olive oil orwalnut oil

3 tablespoon fresh parsley

2 garlic cloves opitional

1/4 cup butter at room temperture

2 tablespoon cream

salt and black pepper

400gr whole-wheat spaghetti

Freshly grated parmesan cheese to serve

Method

1. Drops the nuts into a small pan of boiling water and cook for 2minutes . Drain Split off the skins and pat dry on kitchen paper. Coarsely chop and set aside about a quarter of the nuts
2. Place the remaing nuts , the breadcrumbs , oil, parsley and garlic. If using a food processor or blender , process to paste . transfer to a bowl and stir in the soften butter and the cream . Season with salt and pepper
3. Bring a pan of lightly salted water to the boil and cook the pasta al dente . Drain
4. then toss with the sauce . Sprinkle with the reserved nuts and serve with the parmeasan cheese. .

Ingredients

Basla medium

2 tadamiet

2 gr spagetti imqatta zghir

2 qargha baghli

qargha twila imdaqsa

nofs centinarja

2 patatiet imqaxxrin u imqatghin

bzar u melh

Method

Qaxxar il- basla u qatta irqiqa hafna u qatta il- qarabaghli twila.

Qaxxar in- nofs centinarja u qataghha zghira u ghamel ukoll bil-patata u qataghhom zghar .

Qatta iz-zewg patatiet zghar u kif ukoll iz-zunnerija.

Meta ikollok kollox lest ibda sajjar il-basla. . Wara li isir itfa it- tahlita kollha barra it- tadam . It-tadam itfghu fl-ahhar .

Wara li titfa it-tadam ghalli fuq nar gholi u itfa l- ispagetti imqatta ghal 5 minuti. Servi.