best choice cookbook 36
delect ab recipe le s inside!
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rs, lunches, soups & salads! weigh-less’ favourite: suppe
mary’s word... At Weigh-Less, we pride ourselves in offering you variety, and this mini Best Choice Cookbook is proof that you can lose weight whilst eating delectable food that is filled with flavour! These recipes have been hand-picked for Members on all Steps, and have all been specifically designed with Best Choice foods to optimise your weight loss! It is an indispensible tool that will help you beat the boredom as you journey through your first three Steps. At the same time however, don’t let this cookbook collect dust as you move on to ‘Better’ and ‘Good’ Choices as these recipes are suitable for any point in your journey, particularly if you find that your weight loss slowing down. For your convenience we have added helpful symbols (e.g. Vegetarian, Child-friendly, Freezerfriendly etc.) and have indicated the Formula serves. Enjoy! Mary Holroyd, Founder & Chairman of the Weigh-Less Organisation. Attained Goal Weight 1970.
Love,
Key for symbols: best choice cookbook
Vegetarian
Child-friendly
Time saving
Spicy
36
delectable recipes inside!
vol
3
weigh-less’ fav
Freezable
hes, soups & salads! ppers, lunc ourite: su
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best recipes Pasta
Fish
4 Basil and walnut pasta
15 Mussels in white wine 15 Tuna sweet potato jackets 16 Fish cakes 16 Thai fish burgers 17 Roasted salmon with dill 17 Baked fish 18 Tuna mousse
4 Spicy salsa sauce 5 Cajun chicken pasta 5 Spinach and chicken pasta 6 Penne pasta with sun-dried tomatoes
Chicken 7 Sticky chicken drumsticks 7 Jalapeno & cheese chicken 8 Thai green chicken curry 9 Tikka chicken kebabs 9 Maple glazed chicken 10 Butter chicken
Beef 11 Sloppy joes 11 Burgers 12 Chilli beef stuffed mushrooms 12 Sunday roast beef 13 Beef stir-fry 13 Frikkadels 14 Beef curry
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Vegetables 19 Mediterranean veg burgers 19 Sweet potato crisps 20 Roasted smashed potatoes 20 Bean casserole on pita
Soups 21 Chunky tomato celery & butterbean soup 21 Roast pumpkin soup 22 Tomato soup 22 Moroccan, carrot & sweet potato soup
Salads 23 Char-grilled mushroom salad 23 Strawberry spinach salad 24 Lentil and ham chopped salad
Pasta
best recipes
Pasta is one of the most versatile meals you can make! Hot or cold, with veggies or meat, pasta can form the base of 101 tasty lunch and dinner recipes.
Basil and walnut pasta 1 Serve = 1½ CC + ½ Veg + 1½ Fat Serves 6 – Suitable for Members on all Steps 450g pasta, cooked weight 1 cup fresh basil leaves 200g cherry tomatoes 60g walnuts 15ml Weigh-Less Extra Virgin Olive Oil 4 tbsp fresh parsley 100g broccoli florets Salt and black pepper
Spicy salsa sauce
Finely chop the basil and the parsley and mix with the olive oil, halved tomatoes, broccoli and crushed walnuts. Season and mix with the pasta. Serve.
1 Serve = 1 Veg + 2 CC + ½ Fat Serves 4 – Suitable for Members on all Steps
Prep 10 min Cook 15 min
400g pasta, cooked weight 200g Weigh-Less Pasta Topping, chilli 100g onions 100g green pepper 1 small chilli 10ml Weigh-Less Extra Virgin Olive Oil
Prep 10 min Cook 15 min
Heat the oil in a pan, add the finely chopped onion and green pepper and cook for five minutes, add the finely chopped chilli and cook for a further two minutes. Add the pasta sauce and leave to simmer until thick. 4
best recipes Cajun chicken pasta
Prep 15 min Cook 20 min
1 Serve = 1 CC + 1 Veg + 1 Protein + 1 Fat Serves 6 – Suitable for Members on all Steps 400g skinless chicken breast, raw weight 3 tsp Cajun chicken spice 300g pasta, cooked weight 1 tbsp Weigh-Less Extra Virgin Olive Oil 2 tbsp extra lite low-fat spread 100g green peppers 100g red peppers 100g onions 3 cloves garlic 300g jam tomatoes 500ml chicken stock 120ml Four Cousins Extra Lite Dry White Wine 200ml skim milk ¼ tsp cayenne pepper ¼ cup fresh parsley Salt and pepper Cut the chicken into cubes and sprinkle with half of the Cajun spice. Add half the oil and half the low-fat spread to the pan and fry the chicken until golden and well cooked. Spoon chicken onto a plate and set aside. Add the remaining oil and low-fat spread to the pan and fry the sliced peppers, onions and crushed garlic. Add Cajun spice and cook for two more minutes. Add the chopped tomatoes and cook for an additional minute. Add the cooked veg to the plate of chicken. Pour the wine and chicken stock into the hot pan and cook for a few minutes, scraping the bottom of the pan to loosen cooked-in bits. Reduce heat to medium and add milk and leave to simmer for a few minutes, season to taste and add the chicken, veg, parsley and cayenne pepper. Serve with pasta. 5
Prep 5 min Cook 15min
Spinach and chicken pasta 1 Serve = 2 CC + 1 Veg + 2 Protein + ½ Milk + 1 Fat Serves 4 – Suitable for Members on all Steps 200g spinach 200g baby marrow 800g chicken, raw weight 160g pasta, raw weight 1 chilli 10ml Weigh-Less Extra Virgin Olive Oil 90g olives 100ml chicken stock 350ml fat-free plain yoghurt Place the pasta in a pot of boiling salted water. Cover with a lid and leave to cook. While the pasta is cooking, fry the chicken in olive oil. Add the baby marrows and the spinach and fry for a further five minutes. Add the chicken stock and allow to steam. Once all the stock has evaporated add the remaining ingredients and cook through. Drain the pasta. Pour the chicken and spinach sauce over. Serve.
best recipes Penne pasta with sun-dried tomatoes 1 Serve = 1 CC + ½ Veg + 1½ Fat + ½ Protein Serves 6 – Suitable for Members on all Steps
Prep 10 min Cook 10 min
2 red chillies, crushed 300g sun-dried tomatoes, cut into strips 120g black olives, pitted and halved 45ml fresh basil, chopped 45ml fresh parsley, chopped 4 cloves garlic, crushed Salt and black pepper 300g penne pasta, cooked weight 30ml olive oil 90g reduced-fat feta cheese Combine the chillies, tomatoes, olives, basil, parsley, garlic, olive oil and set aside at room temperature. Cook the pasta in lightly salted rapidly boiling water. Drain and rinse with cold water. Place the pasta in a serving bowl. Add the sauce mixture and feta cheese. Toss to coat and serve.
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best recipes
Chicken
Prep 10 min Cook 12 min
Chicken is an excellent option for quick, easy and healthy dinners. It’s low in fat and you can have dinner on the table in under 30 minutes!
Sticky chicken drumsticks 1 Serve = 2 Protein + ½ Fat Serves 4 – Suitable for Members on all Steps 10ml Weigh-Less Extra Virgin Olive Oil 2 tbsp soy sauce ¼ tsp dried chilli flakes 1 tbsp tomato purée 800g chicken drumsticks, no skin Weigh-Less Non-Stick Spray Salt and pepper Mix together the honey, tomato purée, olive oil, soy sauce, chilli flakes and seasoning. Add the chicken drumsticks and mix to coat evenly. Place on a baking tray that has been coated with non-stick spray and bake at 190°C for 35 minutes or until chicken is cooked and juices run clear. Serve with rice and salad from your daily serves.
Prep 5 min Cook 35 min
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Jalapeño & cheese chicken 1 Serve = 1½ Protein + ½ Fat Serves 4 – Suitable for Members on all Steps 4 chicken breasts (100g each), raw weight 125g fat-free cottage cheese 90g lean ham 1 pickled jalapeño 10ml Weigh-Less Extra Virgin Olive Oil Salt and pepper Finely chop the ham and jalapeño and mix with the cottage cheese and seasoning. Using a sharp knife cut a pocket along the side of each chicken breast. Spoon the cottage cheese mixture into the breast and secure with a tooth pick. Heat the olive oil in a non-stick pan and fry the chicken for a few minutes before transferring to a baking tray. Bake at 180°C for 10 minutes. Serve with a salad and sweet potato chips from your daily serves.
best recipes Thai green chicken curry 1 Serve = 1 Protein + 1 Veg + 1½ Fat Serves 4 – Suitable for Members on all Steps Curry paste ½ bunch coriander 2 sprigs green onion 1 small piece lemon grass 1 small piece fresh ginger 3 small green chillies 1 red chilli 1 /3 cup basil leaves ½ tsp ground cumin ½ tsp ground coriander 1 tbsp lime juice 10ml Weigh-Less Extra Virgin Olive Oil Salt and pepper 400ml reduced-fat coconut milk 10ml Weigh-Less Extra Virgin Olive Oil 400g chicken breast, raw weight
2 tsp fish sauce ½ tsp Weigh-Less Spoon for Spoon Sugar Replacement 150g mange tout 150g green beans 100g bamboo shoots (tinned) To make the curry paste, roughly chop the listed ingredients and blend in a food processor until smooth. You will only be using about half of the paste for this recipe, the rest can be stored in the freezer for next time. Heat the oil in a large, non-stick pan and fry the chicken cubes until golden. Remove the chicken from the pan and spoon in half the curry paste and gently fry for one minute. Pour in half of the coconut milk, stir and leave to simmer for about five minutes. Add the chicken and all the remaining ingredients, simmer for 10 minutes and serve with lime wedges and rice from your daily serves.
Prep 10 min Cook 20 min
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best recipes Tikka chicken kebabs 1 Serve = 1½ Protein + ½ Fat Serves 4 – Suitable for Members on all Steps 500g chicken breasts (raw weight) 175ml fat-free plain yoghurt 1 tsp lemon juice 1 tbsp Cajun spice 1 small handful fresh mint 10ml Weigh-Less Extra Virgin Olive Oil Salt and pepper Mix together the olive oil, Cajun spice, raw chicken and seasoning and leave to marinade. Slice the chicken breast into long strips and thread onto kebab sticks. Cook in a 200°C oven for 20 minutes or until cooked through (this can also be done on the braai). While chicken is cooking mix together the yoghurt, finely chopped mint and lemon juice, season and leave to chill in fridge. Serve Cajun chicken sticks with minted yoghurt dipping sauce and wedges of lemon.
Prep 10 min Cook 20 min
Glazed chicken 1 Serve = ½ Veg + ½ Fruit + 1½ Protein + 1 Fat Serves 5 – Suitable for Members on all Steps 800g chicken breast, raw weight 2 tbsp Weigh-Less Extra Virgin Olive Oil 250g apples, sliced 250g red onions, chopped 20 leaves fresh sage, chopped 125ml chicken stock 60ml fruit chutney 60ml apple cider vinegar Salt and pepper Cut each chicken breast into three even-sized pieces. Heat the olive oil in a large pan and fry the chicken until golden. Add the apple slices, roughly chopped onion and sage, fry for a further five minutes. Remove the chicken from the mixture and continue cooking the remaining ingredients for a further five minutes. While the apple mixture is cooking, make the glaze by combining the chicken stock, chutney, vinegar and seasoning. Add the glaze to the apple mixture and simmer for three minutes. Return the chicken to the pan and cook for a further five minute, stirring to evenly coat the chicken. Serve with rice from your daily serves.
Prep 10 min Cook 20 min
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best recipes Butter chicken
250ml fat-free Greek yoghurt 450g tomato puree
1 Serve = 1½ Veg + 1½ Protein + 2 Fat Serves 6 – Suitable for Members on all Steps
Combine the plain yoghurt with the lemon juice, turmeric, chilli, masala, ginger and garlic. Add the cubed chicken and leave to marinate in fridge over night. Place half the cashew nuts in a food processor and blitz until finely ground, alternatively place in a resealable bag and crush with a rolling pin. Heat the low-fat spread and oil in a large pan. Add the cardamom, onions, bay leaf and cinnamon stick and cook for a few minutes. Reduce heat and add the chicken and the marinade, paprika, tomato puree, crushed cashew nuts, and stock. Leave to simmer for 35 minutes on a low heat. Stir in Greek yoghurt and heat being careful not to boil. Place in serving bowl, garnish with remaining cashew nuts and serve. You can remove the cinnamon stick and bay leaf before serving.
½ cup fat-free plain yoghurt 1 tsp turmeric 1 tbsp lemon juice 1 tsp garam masala 1 tsp chilli powder 1 tsp cumin 2 tbsp grated ginger 1 tsp crushed garlic 1kg chicken breast, raw weight 100g cashew nuts 60g extra lite low-fat spread 15ml Weigh-Less Extra Virgin Olive Oil 100g onions ½ tsp ground cardamom 1 bay leaf 1 cinnamon stick 1 tsp paprika 150ml stock
Prep 15 min Cook 40min
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best recipes
Beef
Beef has always had a bad reputation, but it can be good for you! It’s a great source of Protein, Iron, and heart-healthy B-vitamins. Choose lean cuts to make your meal a healthy one.
Sloppy Joes 1 Serve = ½ Veg + 2 Protein + ½ Fat Serves 4 – Suitable for Members on all Steps 1 tbsp Weigh-Less Extra Virgin Olive Oil 300g onions 1 clove garlic 500g lean beef mince, raw weight ½ tsp curry powder 1 /3 cup All Gold Light Tomato Sauce 1 tsp Weigh-Less Spoon for Spoon Sugar Replacement Heat the olive oil in a large pan and fry the onions and garlic until lightly golden. Add the mince and cook until well browned, stirring with a wooden spoon to break up mince. Add the remaining ingredients and leave to simmer for 15 minutes, topping up with water if mixture becomes too thick.
Prep 5 min Cook 20 min
Prep 10 min Cook 5 min
Burgers 1 Serve = 2 Protein + ½ Veg Serves 4 – Suitable for Members on all Steps 400g lean beef mince 5 spring onions 200g carrots 1 tbsp Dijon mustard 3 egg whites Salt and pepper Place the mince in a mixing bowl along with the chopped spring onions, finely grated carrots, mustard and egg whites. Season with salt and pepper and mix well. Divide the mixture into four even portions and shape into 2cm thick disks. Cook patties in a hot pan or on an open fire until cooked through and serve with toppings and a wholewheat bun from your daily serves.
Don’t forget to add your 2CC for your bun! 11
best recipes Chilli beef stuffed mushrooms 1 Serve = 1½ Veg + 1 Protein Serves 4 – Suitable for Members on all Steps
Prep 10 min Cook 90 min
400g large brown mushrooms 30ml curry powder 240g lean beef mince, raw weight 1 green pepper, chopped 45ml freshly chopped chives 1 onion, finely chopped 200g tomatoes, pureed Freshly chopped coriander Weigh-Less Non-Stick Spray Salt Remove the stalks from the mushrooms and place the mushroom caps on an oven tray greased with cooking spray. Chop the stalks and set aside. Heat a non-stick saucepan with cooking spray, add the mince and cook until brown. Add the onion, pepper and sauté for five minutes. Add the tomatoes, curry powder and chives. Simmer for 10 minutes. Season with salt. Spoon the mixture into the caps and grill for 15 minutes in a preheated oven at 180°C. Serve the mushrooms garnished with coriander.
Prep 15 min Cook 40 min
Sunday roast beef 1 Serve = 2 Protein Serves 12 – Suitable for Members on all Steps 1,7kg beef rump roast, raw weight 6 cloves garlic, sliced Salt and freshly ground black pepper to taste 8 tablespoons Dijon mustard Preheat the oven to 260°C. Make slits all over the roast with a small knife. Insert slivers of sliced garlic. Season the roast with salt and pepper, then spread generously with mustard. Place on a rack in a roasting tin, and cover. Roast for 60 minutes in preheated oven. Turn off oven and leave to cook slowly for a further 30 min. Serve with veg from your daily serves. 12
best recipes
Frikkadels
Beef stir-fry 1 Serve = 1 CC + 1½ Veg + 1 Protein + ½ Fat Serves 4 – Suitable for Members on all Steps 360g beef fillet strips, raw weight 100g spaghetti, cooked weight 100g carrots 100g broccoli 100g red pepper 100g green beans 100g onions 100g mushrooms 1 tsp garlic 1 tsp soy sauce Salt and pepper 10ml Weigh-Less Extra Virgin Olive Oil Heat the olive oil in a large pan and lightly fry the onions and garlic, add the beef strips and fry unitl golden. Cut the red pepper and carrots into strips, add to the beef with remaining veg. Fry for five minutes before adding the cooked pasta. Season with salt and pepper and drizzle over soy sauce before serving.
Prep 10 min Cook 15 min
1 Serve = ½ Veg + 1½ Protein + ½ Fat Serves 8 – Suitable for Members on all Steps 200g tomatoes 200g onions 20ml Weigh-Less Extra Virgin Olive Oil 750g lean beef mince 40g rolled oats (raw weight) 100ml skim milk 25ml brown vinegar ½ sachet Knorr Cup-a-Soup Lite, Spicy Tomato Weigh-Less Non-Stick Spray salt and pepper Remove the stem core from the tomatoes and score the bottom with a sharp knife. Plunge the tomatoes in boiling hot water for 30 seconds, remove from water and peel off skins. Roughly chop the tomatoes and onions and fry in the oil until translucent. Mix with the remaining ingredients and leave to chill in fridge for one hour. Remove from fridge and break into 16 even-sized pieces. Roll into balls and brown in a pan that has been coated with nonstick spray. Once browned, place on a tray and bake in a 180°C oven for 30 minutes or cooked through. Serve.
Prep 10 min Cook 40 min Chill 60 min
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best recipes Beef curry 1 Serve = 1 Veg + 1½ Protein + 2 Fat Serves 4 – Suitable for Members on all Steps
Prep 5 min Cook 35 min
10ml Weigh-Less Extra Virgin Olive Oil 420g beef chuck 200g onions 1 tsp minced garlic 2 chillies 1 tsp grated ginger 2 tbsp curry paste 1 tin Weigh-Less Canned Chopped Tomatoes 400ml lite coconut milk 2 tbsp peanut butter ¼ tsp fresh coriander Heat the oil in a large pan and cook the sliced chuck, garlic, chopped onion, ginger and chilli for a few minutes. Add the curry paste and stir to evenly coat. Stir in the tinned tomatoes, coconut milk and peanut butter, and leave to simmer for 30 minutes, stirring occasionally. Sprinkle with fresh coriander and serve with rice from your daily serves.
Tasty sides for curry: • Sliced bananas • Desiccated coconut • Fruit chutney • Sambals 14
best recipes
Fish
Prep 10 min Cook 20 min
Most of us don’t eat fish on a regular basis, but we should be! Fish is naturally high in Omega 3 and 6 and not necessarily expensive.
Mussels in white wine 1 Serve = 1 Protein + ½ Milk + ½ Fat Serves 6 – Suitable for Members on all Steps 100g onions, sliced 1tsp garlic, minced 3tsp Weigh-Less Extra Virgin Olive Oil 20g wholewheat flour 350ml skim milk 120ml Four Cousins Lite White Wine 600g raw mussels ½ cup fresh chopped parsley Salt and pepper 175ml fat-free plain yoghurt
Fry onions and garlic in the olive oil for two minutes, add flour and stir for one minute. Add milk and wine, whisk until mixture begins to thicken. Add mussels and parsley, season and leave to simmer for five minutes. If mixture becomes too thick, thin down with water. Remove from heat, stir in yoghurt. Serve.
Prep 10 min Cook 15 min
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Tuna sweet potato jackets 1 Serve = 2 CC + ½ Veg + ½ Protein Serves 4 – Suitable for Members on all Steps 4 small sweet potatoes (about 160g each) 1 tin Weigh-Less Canned Tuna Chunks in Spring Water 200g red onions 1 small red chilli, deseeded and chopped 1 tsp lemon juice 175ml Greek low-fat yoghurt Salt and pepper Handful coriander leaves Scrub the sweet potatoes and prick with a fork. Place on a microwaveable plate and cook on high for 18-20 mins, or until tender. Cut in half lengthways and place each one, cut-side up, on a plate. Flake the drained tuna with a fork into a bowl and mix with the sliced chilli, lemon juice, onion and seasoning. Divide the tuna mixture between the sweet potatoes. Top with a dollop of yoghurt and scatter over the coriander. Serve.
best recipes Fish cakes
Prep 10 min Cook 10 min
1 Serve = 1½ CC + ½ Protein + 1 Fat Serves 4 – Suitable for Members on all Steps 600g potatoes 2 tins Weigh-Less Tinned Tuna 4 tbsp chopped parsley Zest and juice of 1 small lemon 3 tbsp Weigh-Less Reduced Oil Dressing 4 tbsp fat-free Greek yoghurt 1 tbsp wholewheat flour 1 tbsp Weigh-Less Extra Virgin Olive Oil Salt and pepper Cut the potatoes into chunks (leave skins on) and boil in lightly salted water until tender. Mix together the drained tuna, parsley and half the lemon juice. In a second bowl mix together the reduced oil dressing, yoghurt, remaining lemon juice, lemon zest and seasoning. Drain the potatoes and mash well. Mix in the tuna and season. Shape into eight pattie-shape portions, then dust lightly with the seasoned flour. Heat half the oil in a non-stick pan and fry half the fish cakes for five minutes on each side until golden and crisp. Repeat with remaining oil and fish cakes. Serve with the lemony reduced oil dressing, salad and lemon wedges.
Thai fish burgers 1 Serve = ½ CC + 1 Protein + 1 Fat Serves 4 – Suitable for Members on all Steps 560g hake fillets, raw weight 30ml red curry paste 3 spring onions 1 tsp lemon juice ¼ cup fresh coriander 40g wholewheat flour 20ml Weigh-Less Extra Virgin Olive Oil The zest of one lemon Defrost the hake and mix well with all the ingredients except the olive oil. Shape into four even-sized patties and leave to chill for 15 minutes before frying in the hot olive oil. Serve on wholewheat rolls with lettuce, tomato and WeighLess Reduced Oil Dressing from your daily serves. Culinary lingo Zest: To remove the outermost layer of a citrus fruit.
Prep 10 min Cook 10 min
Switch it up: You can replace the tinned tuna for the same weight of tinned sardines (200g), chopped ham (180g) or lentils (200g)! 16
best recipes Roasted salmon with dill
Prep 10 min Cook 20 min
1 Serve = 1 Protein + 1½ Fat Serves 4 – Suitable for Members on all Steps 300g salmon, raw 45ml lemon juice 45ml dill, chopped Salt and pepper 30ml Weigh-Less Extra Virgin Olive Oil Preheat the oven to 200ºC. Brush the roasting pan with olive oil. Place the salmon in the roasting pan. Sprinkle with lemon juice, dill, salt, and pepper. Bake for 10 to 12 minutes, brushing occasionally with olive oil. Salmon is cooked when it flakes easily.
Baked fish Prep 10 min Cook 10 min
1 Serve = 1 Protein + 1 Fat Serves 5 – Suitable for Members on all Steps 750g white fish steaks or fillets such as cod, hake, kingklip or haddock, skinned 250ml skim milk Juice from ½ lemon 45ml extra lite fat spread Weigh-Less Non-Stick Spray Soak the fish in the milk for about twenty minutes. Drain and without drying, dip the fish into the breadcrumbs. Lay in a single layer in a greased, shallow oven-proof dish. Sprinkle with the lemon juice and dot with the margarine. Bake at 200°C for twenty minutes.
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best recipes Tuna mousse 1 Serve = 1 Protein Serves 4 – Best Choice recipe
Prep 5 min Chill 60 min
250g fat-free smooth cottage cheese 240g Weigh-Less Canned Tuna Chunks in Spring Water 1 tsp lemon juice Âź tsp paprika 25g onions Salt and pepper Place all ingredients in a blender and blend till smooth, scraping sides to remove chunks. Chill in fridge for at least one hour and serve with Finn Crisp Thin Crisps from your daily serves.
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best recipes
Vegetables Vegetables are not only for vegetarians! Try one of these veggie-based recipes and see how easy (and tasty) getting in your daliy veggie serves can be!
Prep 10 min Cook 20 min
Mediterranean veg burgers 1 Serve = 2 CC + 1 Veg + ½ Protein + 1 Fat Serves 2 – Suitable for Members on all Steps 2 wholewheat burger rolls 50g eggplant 100g tomatoes 50g assorted peppers 125g fat-free smooth cottage cheese 10ml Weigh-Less Extra Virgin Olive Oil Cut the eggplant into rounds and grill on a high heat with a bit of the olive oil. Remove from heat and place in sliced open buns. Add remaining oil to the pan and grill the peppers, place on burger. Grill sliced tomatoes and place on top of the grilled peppers, finish with a dollop of cottage cheese, season and serve.
Prep 10 min Cook 10 min
Sweet potato crisps 1 Serve = 1½ CC + ½ Fat Serves 2 – Suitable for Members on all Steps 240g sweet potato 1 tsp Weigh-Less Extra Virgin Olive Oil Salt and pepper Weigh-Less Non-Stick Spray Slice the raw sweet potatoes into very thin slices using a sharp knife or a mandoline slicer, and toss together with the seasoning and olive oil. Lay the coated slices in a single layer on a baking tray that has been coated with non-stick spray and bake at 200°C for 15 minutes. Turn each chip over and bake for an additional five minutes until crisp and golden. Serve. Culinary lingo: A mandoline is a cooking utensil used for slicing very thin slices of food. It consists of two parallel working surfaces, one of which can be adjusted in height.
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best recipes Roasted Smashed potatoes
Bean casserole on pita
1 Serve = 1½ CC + 1 Fat Serves 6 – Suitable for Members on all Steps
1 Serve = 2 CC + ½ Veg + ½ Fat + ½ Protein Makes 4 – Suitable for Members on all Steps
900g baby potatoes 2 tbsp Weigh-Less Extra Virgin Olive Oil 1 tsp fresh thyme Weigh-Less Non-Stick Spray 180ml cold water Salt and pepper Arrange whole, raw potatoes on a roasting pan that has been coated with non-stick spray. Pour over 180ml warm water, cover tightly in tinfoil and bake in a 260°C oven for half an hour. Remove from oven, discard foil and leave to cook for 10 minutes. Drizzle with one teaspoon of olive oil and toss to coat. Using the bottom of a mug or a potato masher, press firmly down on each potato to flatten. Drizzle with remaining olive oil, sprinkle with chopped thyme and season. Return to oven and roast for 30 minutes. Serve. Tasty idea: Try this recipe with sweet potato or peeled butternut pieces!
Prep 10 min Cook 1 hour
1 onion, chopped fine 1 garlic clove, minced 10ml Weigh-Less Extra Virgin Olive Oil 300g baked beans, rinsed and drained 250ml All Gold Light Tomato Sauce 10ml ground cumin 4 fresh or pickled jalapeño chillies if desired, seeded and chopped 4 tbsp chopped fresh coriander 4 x 60g pita bread In a large pan, cook the onions and the garlic in the oil over a medium heat, stirring until the onions are softened. Add the beans, and mash half of them coarsely with the back of a wooden spoon. Add the tomato sauce, cumin, chillies, and salt and black pepper to taste. Keep stirring and simmer for three to five minutes, or until it has thickened slightly. Stir in the coriander. Work with one warmed pita bread at a time and keep the others covered, spread about three tablespoons of the filling down the centre of each pita. Serve.
Prep 10 min Cook 10 min
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best recipes
Soups
A hot bowl of soup is the ultimate comfort food during winter. Soup doesn’t have to be rich and creamy to be satisfying, try one of these easy and healthy soups!
Chunky tomato celery and butterbean soup 1 Serve = 3 Veg + 1 Protein + 1 Fat Serves 4 – Suitable for Members on all Steps 20ml Weigh-Less Extra Virgin Olive Oil 200g onions 200g celery 1 tbsp fresh rosemary 1 tsp crushed garlic 400g butter beans 500ml chicken stock 800g tomatoes 2 tbsp fresh parsley Salt and pepper Heat the olive oil in a large pot and gently fry the chopped onions, celery, rosemary and garlic. Add the drained beans, chicken stock and chopped tomatoes, season and bring to the boil, lower heat and leave to simmer for 15 minutes. Stir in parsley and serve with bread from your daily serves.
Prep 10 min Cook 10 min
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Prep 10 min Cook 55 min
Roast Pumpkin soup 1 Serve (approximately 250ml) = 1 Veg Serves 4 – Suitable for Members on all Steps 400g pumpkin 700ml chicken stock 180ml skim milk ¼ tsp ground nutmeg ¼ tsp sage 100ml plain low-fat yoghurt Salt & pepper Weigh-Less Non Stick Spray Preheat oven to 200°C. Cut pumpkins in half and scoop out seeds. Spray a baking tray with non stick cooking spray. Place pumpkins flesh side down on the tray and roast until soft to the touch, about 45 min. Remove pumpkins from oven and let cool. Once pumpkins are cool scrape flesh from skins into a food processor. Discard skins. Add chicken stock to the pumpkin and puree. Pour soup into a large saucepan and bring to a simmer over medium heat. Stir in milk, nutmeg, sage and salt. Mix well and remove from heat. Serve garnished with a dollop of yoghurt.
best recipes
Tomato soup 1 Serve = 1 Veg + ½ Milk + ½ Fat Serves 6 – Suitable for Members on all Steps 1 tbsp olive oil 250g onion, chopped 1 tsp garlic, crushed 1 tbsp tomato paste 400g Weigh-Less Canned Chopped Tomatoes ¼ tsp baking soda 10 basil leaves 700ml skim milk Heat the olive oil in a large pot and fry the onions and garlic until soft and translucent. Stir in the tomato paste, canned tomatoes and basil leaves. Leave to simmer slowly for 20 minutes. Remove from heat and puree. Bring back to a gentle boil. Mix the baking soda with 1 teaspoon of the milk, pour over the soup along with the remaining milk, bring back to the boil and mix well, simmer for 5 minutes and serve.
Prep 10 min Cook 1 hour
Prep 10 min Cook 1 hour
Moroccan carrot & sweet potato soup 1 Serve = 1½ CC + 1 Protein + 1 Fat + 1½ Veg Serves 4 – Suitable for Members on all Steps 20ml Weigh-Less Extra Virgin Olive Oil 200g onions 1 tsp garlic 1 tsp ground coriander 2 tsp ground cumin ½ tsp chilli powder 480g sweet potato 500g carrot 1,5ℓ chicken stock 300g tinned chickpeas Heat the olive oil and gently fry the garlic and sliced onions until soft and translucent. Add the coriander, cumin and chilli powder. Cook for a further minute and add the peeled and chopped carrots and sweet potato. Stir and cook for a further two minutes before adding the stock. Simmer for half an hour. Add the chickpeas and simmer for an additional ten minutes. Blend and serve with bread from your daily serves. 22
best recipes
Strawberry spinach salad
Salads
Serves 1 = ½ Veg + 1 Fruit + 1 Fat Serves 4 – Suitable for Members on all Steps
Salads can be healthy, satisfying meals on their own or perfect accompaniments to main dishes. Try one of our BEST salad recipes!
Char-grilled mushroom salad 1 Serve = 1 Veg + 1 Protein + 1 Fat Serves 4 – Suitable for Members on all Steps 100g baby button mushrooms 100g baby marrows 100g cherry tomatoes 100g onions 20ml Weigh-Less Extra Virgin Olive Oil 120g reduced-fat feta Salt and ground black pepper Weigh-Less Non-Stick Spray
10g sesame seeds 8g poppy seeds 200g fresh spinach 600g strawberries 30g walnuts In a large bowl combine and toss the chopped strawberries, torn spinach leaves and walnuts together. Sprinkle the sesame and poppy seeds on top. Leave in the fridge to chill and serve. Tasty idea: Dress this salad with balsamic vinegar or a low-oil dressing of your preference.
Cut the mushrooms, marrows and onions into even-sized pieces and place in a pan that has been coated with non-stick spray. Drizzle with the olive oil. Roast in a 180°C oven for 15 minutes. Remove from oven, shake the pan to move the veg around and add the tomatoes. Roast for a further 15 minutes, remove from oven, place in serving dish and cover with crumbled feta. Serve. Prep 10 min Cook 30 min
Prep 10 min 23
best recipes Lentil and ham chopped salad 1 Serve = 1 Veg + 1½ Protein Serves 4 – Suitable for Members on all Steps
Prep 10 min
400g lentils, drained weight 180g lean ham 50g lettuce 50g spinach 100g cherry tomatoes 100g cucumber 100g peppers 45g reduced-fat feta cheese 2 tbsp fresh coriander 80ml plain fat-free yoghurt Shred the lettuce and baby spinach leaves and mix with the sliced peppers and cucumber. Add the diced ham, halved cherry tomatoes and drained lentils. Roughly chop the coriander and mix with the fat-free yoghurt to form a dressing. Spoon the dressing over the prepared salad and top with crumbled feta. Serve.
Tasty salad combos: • Peach and smoked chicken • Tuna and pickled jalapeño • Chickpea and pineapple • Beef strips and sweet chilli • Beetroot and biltong
For more information on Weigh-Less Go to www.weigh-less.co.za or call 0861 100 551
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