Ingredients

2 tablespoon butter

1onion roughly chopped

1 lb. broccoli cut into florets stem sliced

 Ground almonds three and three froths

Vegetable or chicken stock

One and one forks cup milk

Salt and pepper

1 tablespoon butter

6 tablespoon plain yogurt

3 tablespoon slivered almonds 

Method

Heat the butter in a saucepan add the onion and fry gently for 5 minutes until just begin to soften. Stir in the broccoli until coated in the butter and then add the ground almonds, stock and a little salt and pepper. Bring to the boil then cover and simmer for 10 minutes until the broccoli is just tender and still bright green.

Allow to cook slightly, then puree in batches in a blender or food processor until they speckled with green. Pour the puree back into the saucepan and stir in the milk. Reheat then taste and adjust the seasoning if needed. Heat 1 tablespoon butter in a skillet add the almonds and fry for a few minutes staring until golden. Ladle the soup in the bowls drizzle a spoonful of yogurt over each bowl then sprinkle with almonds.

For broccoli and sirloin soup

Omit the ground almonds and cook as above adding 4 Oz de – rimed and crumbled. Sirloin cheese when reheating the soup.  

Stir until melted then ladle into bowls and sprinkle with a little extra cheese and some coarsely crushed black pepper.

mmm

Ingredients serve 1

1 tin tuna in brine drained and flaked

75gr chopped cucumber

75gr chopped tomato

75gr chopped avocado

75gr chopped celery

75gr chopped radishes

1 handfull chopped romaine lettuce

dressing

4 tablespoon extra virgin olive oil

2 tablespoon fresh lime juice

2 cloves garlic finely chopped

1/2 teasepoon crushed black pepper

Method of the salad

To make the salad : layer of tuna , cucumber , tomato , avocado , celery , radishes and lettuce in a decorative glass bowl.

To make the dressing : mix the olive oil , lime juice , garlic and pepper . Drizzle over the salad

Ingredients

28 ounces can whole tomatoes drained

½ teaspoon kosher salt.

¼ teaspoon fresh black pepper

Method

Using a food mill fitted with a large – holed disk or a food processor, puree the tomatoes until slightly course and loose not completely smooth. Season with salt and pepper.

Ingredients serve 4. 

450 gr potatoes peeled sliced and cooked

225gr low fat sausages

50gr lean bacon and removed and chopped

1 small onion chopped

1*200can sweetcorn gained

1*15gr spoon mixed herbs

Salt and freshly ground black pepper

1 tomato  cut into quarters

Low fat cheadar cheese grated 

Oven temperture 200/c /400/fF/ Gas mark 6.       

Method

1. a lightly greased shadow 20.5cm serving dish with a potato slices

        Gently fry the sausages in a non stick frying pan to extract any fat for about 5        minutes.  

2. Add the bacon and onion and fry untiol the onion is transparent.
3. Remove the sausages and slice , add to the dish with the bacon , onion and sweetcorn . Add half the mixed herbs and season
4. Arrange the tomato on the center and sprinklewith cheese and the remain ing mixed herbs . Pour over the eggs and bake for 40 minutes until golden brown.  Serve with Colesaw.  

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 michrowave liquid measure combine the egg and the spread . Michrowave on low 20(per cent) for 1 minute stairing once halfway through cooking until the spread is softened.

Stir the lemon juice and mustard into the egg mixture and michrowave on low for 3 minutes stairing every 30 seconds until thickened. Stirin the paprika (if the mixture curdles transfer to a blender and process on low speed for 30 seconds until smooth).

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.