Low Fat
Miso Noodle Soup
Ingredients 2 tablespoons white miso paste 1 teaspoon dashi granules 4 cups (1 litre/32fl oz) water 200g (6 1/2oz) fresh udon noodles 2 spring onions (scallions), sliced 200g (6 1/2oz) soft tofu, diced Method 1 Put the miso, dashi and water into a pan and stir until the miso dissolves. Cook over medium heat until [...]
Fruity Couscous
Ingredients 1 1/2 cups (375ml/12fl oz) unsweetened orange juice 1 cinnamon stick 1 cup (185g/6oz) couscous 1 medium peach, chopped 1 medium plum, chopped 1 medium nectarine, chopped 1 medium mango, chopped 200g (6 1/2oz) no-fat, no-added sugar peach and mango yoghurt 2 tablespoons golden syrup Method 1 Put the orange juice and cinnamon stick [...]
Banana & Blueberry Pancakes
Ingredients 2 cups (250g/8oz) self-raising flour 1/4 cup (60g/2oz) firmly packed brown sugar 4 egg whites, lightly beaten 1/2 cup (125ml/4fl oz) skim or no-fat milk 200g (6 1/2oz) no-fat, no-added sugar vanilla yoghurt 2 cups (480g/15oz) mashed banana 150g (5oz) blueberries canola oil spray Method 1 Sift the flour into a large bowl and [...]
Hash Browns with Tomatoes & Mushrooms
Ingredients 500g (1lb) potatoes, unpeeled and halved salt and pepper 4 Roma tomatoes, halved 8 (700g/1lb 6 1/2oz) field mushrooms 2 tablespoons balsamic vinegar olive oil spray Method 1 Cook the potatoes in a large pan of boiling water for 10 minutes or until just tender. Drain and leave to cool. 2 Grate the potatoes [...]
Layered Brekkie Treats
Ingredients 2 medium bananas, sliced 400g (13oz) reduced-fat Greek-style plain yoghurt 1 cup (100g/3 1/3oz) low-fat natural muesli 200g (6 1/2oz) mixed fresh or frozen berries 2 tablespoons maple syrup Method 1 Divide the bananas among 4 wide glasses. Top with half the yoghurt. 2 Divide the muesli among the glasses. Top with the remaining [...]
Baked Beans in Bread Cups
Ingredients canola oil spray 12 slices (600g/1lb 3oz) wholegrain bread, crusts removed 400g (13oz) can reduced-salt baked beans 1/4 cup (30g/1oz) grated reduced-fat cheddar cheese 1 egg, lightly beaten 2 egg whites, lightly beaten 1/2 cup (125ml/4fl oz) skim or no-fat milk Method 1 Preheat oven to 200°C (400°F/Gas 6). Lightly spray a 4 x [...]
Swirly Whirly Meringues
Ingredients 3 egg whites 3/4 cup (180g/6oz) caster sugar 1 teaspoon cornflour 1 teaspoon white vinegar red food colouring Method 1 Preheat oven to 120°C (250°F/Gas 1/2). Line 2 baking trays with baking paper. 2 Whisk the egg whites in a clean, dry bowl until stiff peaks form. Add the sugar, 1 tablespoon at a [...]
Cheese & Herb Popcorn
Ingredients 1/2 cup (95g/3oz) natural flavour microwave popcorn 20g (3/4oz) reduced-fat canola margarine 1 tablespoon chopped fresh herbs (parsley, chives) 2 tablespoons finely grated parmesan cheese Method 1 Cook the popcorn according to the manufacturer’s instructions. Transfer to a large bowl. 2 Put the margarine and herbs into a pan and cook over low heat [...]
Bean, Cheese & Tomato Quesadillas
Ingredients 8 medium flour tortillas, 15cm (6in) diameter 200g (6 1/2oz) can refried beans 2 medium tomatoes, thinly sliced 1 tablespoon chopped bottled jalapeño peppers (optional) 1/2 cup (60g/2oz) grated reduced-fat cheddar cheese canola oil spray Method 1 Lay 4 of the tortillas on a flat surface. Spread the beans over the tortillas, leaving a [...]
Red Berry Slushies
Ingredients 250g (8oz) mixed fresh or frozen berries 2 cups (320g/10 2/3oz) berry fat-free frozen fruit dessert 2 cups (500ml/16fl oz) raspberry cranberry juice 2 cups (270g/8 2/3oz) ice Method 1 Put the berries into a blender. 2 Add the frozen fruit dessert, raspberry cranberry juice and ice. Blend until thick and slushy. If the [...]