Spinach Vegetable Dip

Ingredients

8oz of Yogurt, plain, low fat
1/5 cup Mayonnaise, reduced calories
¾ packet of Leek soup mix
10oz of Spinach, diced
2 tablespoons of Parsley
½ cup of Green onions, chopped
1.00 tablespoon of Dill, dry
1.00 tablespoon of Italian salad dressing mix


In a food processor combine all of the ingredients and mix well until well incorporated. Chill.

Egg curry

3 Eggs, hard boiled
1/2 cupAlmonds, slivered
2 tbsp Diet margarine
1/2 Onion
1/4 cup Celery, chopped fine
3/4 tbsp Arrowroot
1/2 tsp Salt
3/4 tsp Curry powder
1 cup Nonfat milk
2 slice Toast
finely cut shelled eggs. Brown almonds in margarine until golden
brown. Remove; drain on absorbent paper. In same pan saute onion and
celery until golden; stir in arrowroot, salt, and curry powder; stir
in milk slowly. Cook, stirring constantly, strring constantly, until
thick and smooth. Stir in slice egg, heat to boil. Place a slice of
toast in the bottom of each of four individual, headed casseroles.
Divide eggs evenly over the toast; sprinkle with almonds.

MANGO CHICKEN SALAD (serves 4)

2 cups cooked skinless, boneless chicken breasts, cubed into 2-inch pieces 1 large mango, peeled and cut into 1/2-inch cubes 1/2 cup sliced celery 1/4 cup minced red onion 2 tablespoons low-fat sour cream 1 tablespoon fresh orange juice and grated orange rind, beating until light and fluffy.

Apple and muesli smoothies (serves 2)

apple 2
muesli 8 teaspoon
300g low-fat yoghurt
300ml cold skimmed milk
cooking instruction
Put peeled ,chopped apple and other ingredients in a bowl and blend untill smooth.Serve directly.

SWEET BISCUITS(serves 8)

sweet potatoes ¾ cup

nonfat milk ¼ cup

margarine 4 tablespoons
all-purpose flour 1 ½ cups

baking powder 4 teaspoons

Splenda 2 tablespoons

salt ½ teaspoon

Preheat oven to 450 F. Mix the cooked mashed sweet potatoes, nonfat milk and margarine in a large bowl,. In a separate bowl, sift the flour, baking powder, Splenda and salt.

Combine both mixtures to make a soft dough. Turn the dough out onto a floured board and toss until smooth.

Roll out until the dough is ½ inch thick. Cut the dough with a biscuit cutter or small glass. Place on a greased pan and bake for 15 minutes. Makes 8 servings.

Fab fish, chips and peas (serves 2)

Ingredients
2 large potatoes cut into thick ‘chips’ and parboiled for 5
minutes
2 teaspoons olive oil
2 x 200g pieces white fish fillet of your choice eg
haddock, swordfish, halibut
Juice ½ lemon
1 teaspoon butter, melted
1 x 300g tin marrowfat peas, drained
1 tablespoon tartar sauce
Freshly ground black pepper
Cooking instructions
1. Preheat the oven to 220oC/425oF/gas mark 7
2. Toss the parboiled chips in the oil and season
with plenty of black pepper. Place on a non-stick
baking sheet and cook for 25-30 minutes until
golden and tender
3. Place the fish fillets into a grill pan lined with
kitchen foil, brush with a little melted butter,
drizzle over the lemon juice and season with
black pepper. Place under a hot grill for 5-6
minutes until just cooke

Apple puffs

6 oz frozen puff pastry - defrosted
Flour for rolling
1 oz low fat spread - melted
2 tblsp apricot jam - warmed
1 lb eating apples - cored and sliced


1 Preheat oven to 200ºC/400ºF/Gas Mark 6.

2 Roll out pastry to a square, ¼ cm thick. Cut into 6 rectangles. Place on damp baking sheet and brush with a little melted low fat spread.

3 Arrange apples slices on the pastry rectangles. Brush over with remaining low fat spread.

4 Cook for 15-20 minutes or until risen and golden.

5 Remove from oven. Brush over with apricot jam.

6 Serve with low fat fromage frais or low sugar custard.