Spice Cake Preheat oven to 180 C. Line a 22cm x 12 cm loaf tin with non stick baking paper.

Place the dates & bi carb in a small bowl. Pour over the water and leave for 5 mins. Add sugar and stir well. Sift flour and spices into a large bowl. Make a well in the centre. Add the date mixture, eggs, golden syrup and yoghurt. Mix until just combined. Spoon into prepared tin and bake for 40 - 45 mins. Stand for 5 mins and then turn out to cool on a cake rack. Serves 10: 3 POINTS Hummingbird Cake 2 medium apples Preheat oven to 180 C. Line a 21 cm square 1 tbsp water tin with baking paper. 6 small bananas (600g before peeling) Peel, core and chop apples. Place in a cup tinned pineapple pieces, no added saucepan with water, cover and simmer until sugar, including 1 tbsp juice tender. Cool. 3 eggs Mash together apples and their liquid, bananas 50ml vegetable oil and pineapple juice. Stir in pineapple, eggs and 100g wholemeal flour oil until well combined. 100g plain flour Sift flours, bi carb soda and cinnamon into a 1 tsp bi carb soda large bowl, returning husks to bowl. Stir in 1 tsp ground cinnamon Splenda and pecans. 1 cup Splenda (or any sugar substitute) Add liquid ingredients to the dry ones and stir 75g pecans, chopped until well combined. Frosting Pour into prepared tin and bake for 1 hr. Stand 150g low fat cream cheese 5 mins before turning out onto a wire rack to 2tbsp Splenda cool completely. Ice with frosting just before 2 tsp lemon juice serving. Frosting Beat all ingredients together until well combined. Serves 20: 2 POINTS Baked Blueberry Cheesecake Preheat oven to 180 C. Coat a 20 cm springform pan with cooking spray. Place cereal in a medium bowl, add honey and 8 cereal wheat biscuits, crushed margarine. Combine well and press into the 1 tbsp honey, heated base of prepared tin. 2 tbsp Weight Watchers Margarine In a food processor, beat the cottage cheese, Filling yoghurt, vanilla, sugar and eggs until smooth. 500g tub Weight Watchers Cottage Cheese Pour into prepared tin, add the blueberries and 1 x 200g artificially sweetened vanilla yoghurt gently swirl a knife through mixture to create a 1 tsp vanilla essence marbling effect. cup brown sugar Bake for 50 mins or until set. Cool in the oven 2 eggs, lightly beaten with the door ajar. 1 cup blueberries Serve with berries and a light sprinkling of icing sugar if desired. Serves 8: 3 POINTS cup pitted dates, finely chopped tsp bi carb soda cup boiling water cup brown sugar 2 cups S.R flour 1 tsp ground cinnamon 1 tsp ground ginger tsp ground nutmeg 2 eggs, lightly beaten cup golden syrup cup low fat natural yoghurt

Tea Cake 1/3 cup skim milk powder Preheat oven to 180 C. Grease a 20 cm round 1 cups S.R flour cake pan with 1 tsp of the extra margarine. cup Splenda Sift the milk powder and flour into a large bowl. 2 tbsp Weight Watchers margarine, melted Stir in the Splenda. cup water Combine the melted margarine, water and egg. 1 egg, beaten Add to dry ingredients and beat for 1 min with a Topping wooden spoon. Pour into prepared tin. 1 tbsp Weight Watchers margarine For the topping, mix together the margarine 2 tbsp brown sugar and sugar. Add spices and cornflakes. Sprinkle tsp cinnamon over the cake mixture and bake for 35 mins. tsp nutmeg Cut into wedges and serve spread with 30g cornflakes, lightly crushed remaining margarine. 3 tbsp Weight Watchers margarine, extra Serves 12: 2 POINTS Orange Poppy Seed Cake Preheat oven to 180 C. Line a 20 cm round tin 120g Weight Watchers margarine, melted with baking paper. 2 eggs Combine margarine, eggs, orange juice, cup orange juice orange rind and poppy seeds in a bowl. Stir in 1 tsp orange rind Splenda and flour until well combined. cup poppy seeds Pour into prepared tin and bake for 45 mins or 180g S.R flour until cooked. Turn onto a wire rack to cool 1 cup Splenda completely. Orange Sauce Combine all sauce ingredients in a small 1 cup orange juice saucepan and heat until the mixture boils and 2 tsp arrowroot thickens. 1 tbsp Splenda Serve sauce with cake. Serves 12: 2 POINTS

Caramelised Sweet Potato 600g orange sweet potato, peeled & cut into 1 Bring some water to the boil & simmer sweet cm slices potato for 8 - 10 mins or until tender. drain & 2 tbsp brown sugar pat dry. 1 tsp cinnamon Combine sugar, cinnamon & rind on a plate & 1 tsp orange rind, grated coat potato slices. 3 tsp fat reduced margarine Heat margarine in a non stick fry pan until it bubbles. Add sweet potato & cook until the coating caramelises. Turn over with an egg flip & cook the other side. Serves 6: 1 POINTS Party Time Dip 210g lean minced beef In a medium non stick pan, brown the mince. 1 onion, diced Drain off any fat. Add onion, garlic and chilli & 1 clove garlic, crushed cook for 2 - 3 mins. Stir in tomato paste & tsp red chilli, diced water. Set aside to cool. cup tomato paste Cover the base of a large shallow rectangular cup water dish with the cold meat mixture. 375g can refried beans Spread over the refried beans. 270g avocado, mashed Combine the avocado with thew sour cream & 150ml light sour cream lemon juice and spread over the bean layer. 2 tsp lemon juice Pour salsa carefully over the avocado. 300g jar salsa Mixed the diced tomatoes & capsicum together 3 tomatoes, finely diced & spoon over salsa layer. 1 medium green capsicum, finely diced Sprinkle with grated cheese. Serve with 120g reduced fat cheese, grated vegetable crudites or corn chips. Serves 12: 2 POINTS Creamy Cheese & Tomato Soup 2 onions, finely diced Heat a little water in a large saucepan & 1 clove garlic, crushed simmer onion, garlic & chillies until soft. Add 1 tbsp green chillies, finely diced tomatoes, water & seasoning. Cover & simmer 1 x 410g can peeled tomatoes, chopped for 15 mins. cup water Over a low heat, stir in the cheese until melted. salt &pepper to taste Add milk to soup & heat to serving 80g tasty cheese, grated temperature. Do not boil. 1 cup evaporated skim milk Serves 4: 2 POINTS Beef Burrito 2 tsp oil Heat oil in a frypan & cook onion & garlic for 1 2 cloves garlic, crushed min. Add mince, stirring to break up & cook 1 onion, diced until brown all over. (if using beans, add now). cup red capsicum, chopped Dissolve stock cube in water. Add stock & cup green capsicum, chopped tabasco sauce to mince & cook until liquid 450g lean minced beef (omit for vegetarian, evaporates. substitute 2 x 440g cans red kidney beans) Place tortillas in a plastic bag & microwave on 1 cup water HIGH for 1 min or until heated through. 2 beef stock cubes Alternately, wrap in foil & heat in oven. 1 tsp tabasco sauce, or to taste Divide the mince (or beans) evenly between 12 small flour tortillas (15 cm diameter) the tortillas & top with cheese, lettuce & salsa. 60g reduced fat grated cheese Roll up & serve 2 per person. 1 cups lettuce, shredded Serves 6: 5 POINTS (4 POINTS vegetarian) salsa

Chicken Enchilada Filling Heat a non sick pan & use cooking spray to brown mince. Remove to a plate. Add garlic, onion & capsicum to pan & heat until soft. Return mince to pan, add tomatoes, tomato paste, taco seasoning & water & simmer 10 mins or until sauce thickens. Cool slightly. Sauce Heat a little water in a saucepan & cook onion & capsicum until soft. Add tomatoes, tomato paste & herbs & simmer, uncovered, 15 mins. Assembly Pre heat oven to 180 C. Place filling at one end of each tortilla & roll up, folding in edges to form a parcel. Place in a single layer in a baking dish. Pour over sauce & sprinkle with cheese. Bake for 15 mins or until cheese melts. Serves 8: 4 POINTS Chilli Bean Tacos 1 clove garlic, crushed Heat a non stick pan & use cooking spray to 1 onion, diced cook onion, garlic & capsicum. Add mince & red capsicum, diced brown all over, breaking up the mince as you 240g lean minced beef (omit for vegetarian, stir. Add chilli, cumin, beans, tomato paste, add 440g can red kidney beans) water & 1 tomato. Cover & simmer 15 mins. 1 tsp Mexican chilli powder, or to taste Heat taco shells according to instructions. tsp ground cumin Fill taco shells with filling, remaining tomato & 440g can red kidney beans, drained & rinsed lettuce. Top with sour cream. cup tomato paste Serves 4: 6 POINTS 1 cup water (5 POINTS vegetarian) 2 tomatoes, diced 8 small taco shells 1 cup lettuce, shredded 80 ml light sour cream Mexican Stuffed Zucchini 4 large zucchini Cut zucchini in half lengthwise & scoop out 300g lean minced beef (omit for vegetarian & seeds. Place in a microwave proof dish, cover add 1 x 440g can red kidney beans) with plastic & cook on HIGH for 3 - 5 mins or 1 onion, diced until tender. Drain off any liquid & set aside. cup red capsicum, diced Place mince in microwave proof dish, cover 1 cup tomato, diced with paper towel & cook on HIGH for 3 - 5 1 cup corn kernels mins, breaking up with a fork occasionally. 1 cup cooked rice (omit if vegetarian). 1 x 220g Weight Watchers Tomato Soup In a separate bowl, combine onion, capsicum, pkt taco seasoning tomato & corn, cover with plastic & cook on chilli powder to taste HIGH for 4 mins. 80g reduced fat cheese, grated Place beef (or beans) & vegetables in one bowl. Add rice, tomato soup, taco seasoning, chilli & stir until well combined. Cover with plastic & cook on HIGH for 5 mins. Fill zucchini shells with mixture & reheat in microwave if necessary. Sprinkle with cheese & grill until brown. Serves 8: 2 POINTS (2 POINTS vegetarian) 8 large flour tortillas Filling 450g lean chicken mince 1 clove garlic, crushed 1 onion, diced 1 red capsicum, chopped 410g tomatoes, chopped cup tomato paste 35g sachet taco seasoning mix 1 cup water Sauce 1 onion, diced green capsicum, chopped 410g can tomatoes, chopped cup tomato paste 1 tsp mixed herbs 80g reduced fat cheese, grated

Irish Stew with Dumplings Stew 400g potatoes thickly sliced 2 onions, thickly sliced 2 carrots, thickly sliced 450g trim lamb neck fillet, cut into 2cm cubes tsp thyme salt & pepper to taste 3 cups water 2 lamb or beef stock cubes Dumplings 80g S.R. flour 1 tbsp parsley, chopped 2 tbsp reduced fat margarine cold water Stew Layer stew ingredients into the bottom of a large casserole dish, starting with half the potatoes, half the onions, then half the carrots. The next layer should consist of all the lamb sprinkled with the thyme, salt & pepper. Top with another layer of carrots, a layer of onion and finish with remaining potatoes. Dissolve stock cubes in the water and pour over stew. Cover and simmer for 1 hr and 10 mins. Add dumplings and simmer a further 20 mins. Dumplings reserve a little of the flour for shaping dumplings, sift remaining flour and salt into a bowl and stir in parsley. Rub in margarine and add enough water to make a firm dough. Shape into 8 dumplings using reserved flour to prevent sticking. Serves 4: 6 POINTS Veal Goulash Heat oil in a non stci pan & fry onion, garlic, celery and capsicum until onion is transparent. Combine flour & paprika in a plastic bag. Add veal & shake until coated. Add veal, tomatoes & mushrooms to pan. Cover & simmer 20 mins or until vegetables are tender and veal is cooked through. Stir occasionally. Season to taste with salt & pepper. Serve srinkled with parsley. Serves 2: 5 POINTS

2 tsp olive oil 1 clove garlic, crushed 1 onion, chopped 1 cup clery, chopped 1 cup capsicum, diced 1 tbsp plain flour 2 tsp paprika 450g diced veal 410g can tomatoes, chopped 1 cups mushrooms, halved salt & pepper 2 tbsp fresh parsley, chopped

Seafood Casserole 400g boneless white fish fillets Cut fish into 2cm chunks & scrub mussels & 300g green prawns, shelled & deveined remove beards. 12 mussels Heat oil in a large pan, add onion & zucchini & 2 tsp olive oil cook, stirring, over low heat for 5 mins. 1 large onion, sliced Add the garlic, thyme, rosemary, tomato & 3 small zucchini, sliced wine. Bring to the boil & simmer for 5 mins 1 clove garlic, crushed uncovered. Add fish & cook for 2 mins, until 1 tsp dried thyme flesh turns white. 1 tsp dried rosemary Add prawns & mussels, cover & cook for 800g can tomatoes, chopped another 3 mins. Stir in parsley, basil & lemon cup white wine juice. cup parsley, chopped Serves 4: 3 POINTS cup fresh basil, chopped PS this is delicious served over steamed 2 tbsp lemon juice potatoes.

Osso Bucco Heat oil in a large pan. Cook meat in 2 batches until well browned. Transfer to a plate & set aside. Add onion & leek to pan & cook over medium heat for 10 mins, stirring occasionally. Add garlic to pan, cook for another minute. Return meat to pan, add tomato with liquid, eggplant, water, wine, bay leaves, oregano & rosemary. Bring to the boil, reduce heat to low, cover & simmer for 1 hrs. Remove lid from pan, simmer uncovered for another hr, until gravy thickens. Combine lemon rind, parsley & garlic in a small bowl. Place osso bucco onto serving plates & sprinkle with parsley mixture. Serves 4: 3 POINTS Herbed Pork Casserole 60ml port Combine port, garlic & pepper. Pour over pork 1 tsp garlic & marinate over night. tsp cracked black pepper Preheat oven to 180 C. 960g lean pork, cut into cubes Toss pork in the seasoned flour. Heat oil in a cup seasoned flour large pan & add pork in batches. cook each 1 tbsp olive oil batch quickly until browed. Drain on absorbent 2 chicken stock cubes paper. 2 cups water Place pork in a 8 cup casserole dish. Dissolve 1 tsp ground cumin stock cubes in water, add cumin, soy sauce & 1 tbsp soy sauce oyster sauce. Pour over pork. 1 tbsp oyster sauce Cover & bake for 1 to 1 hrs. Add sweet 400g sweet potato, peeled & cubed potato & return to the oven for 15 mins or until 2 tbsp fresh coriander, chopped tender. Stir in the coriander. Serves 6: 5 POINTS Fruity Lamb Casserole 720g trim lamb, cubed Spray a large non stick pan with cooking spray. 2 beef stock cubes, crumbled Cook meat quickly until well browned. 2 cups water Dissolve stock cubes in water, add to meat 2 small onions, chopped along with onions, prunes, apricots, cinnamon, 8 prunes, pitted & halved ginger & pepper. 12 dried apricot halves, halved Bring to the boil, Reduce heat, cover & simmer 1 tsp ground cinnamon for 1 hr or until meat is tender. 1 tsp ground ginger Serves 6: 3 POINTS freshly ground black pepper Farmhouse Chicken Casserole 1 tbsp olive oil Heat oil in a large non stick pan & cook chicken 480g chicken thigh fillets, cut in halves in batches until browned. 2 chicken stock cubes, crumbled Add stock cubes, water, carrots, potatoes, 1 cups water spice & bay leaves. Bring to the boil, reduce 2 carrots, sliced heat, cover & simmer 40 - 45 mins or until 200g new potatoes, cut in halves chicken is tender. tsp mixed spice Add leeks, squash & peppercorns & simmer for 2 bay leaves 15 mins. 2 leeks, sliced Remove bay leaves. Stir in sour cream & heat 8 baby squash, cut in halves through. 2 tsp green peppercorns Serves 4: 4 POINTS 100g sour light cream 2 tsp olive oil 2 veal shanks, cut into osso bucco 2 onions, chopped 1 leek, sliced 1 clove garlic, crushed 800g can tomatoes, chopped 1 large eggplant, chopped 1 cup water 1 cup red wine 2 bay leaves 1 tsp dried oregano 1 tsp dried rosemary 2 tsp finely grated lemon rind cup parsley, chopped 1 clove garlic, crushed, extra

Chilli Dumplings 1 x 750g can red kidney beans, drained Combine beans, cottage cheese, corn, 250g Weight Watchers Cottage Cheese capsicum, onions, celery, garlic, tomato puree 1 x 310g can corn kernels & chilli sauce in a large casserole dish. Cover & 1 red capsicum, chopped place in a preheated 180 C oven. Bake for 20 1 onion, chopped mins. 2 sticks celery, chopped In a food processor bowl, combine all 2 cloves garlic, crushed ingredients for dumplings & process until a soft 1 cup tomato puree dough forms. Cut off small sections, about 3cm 1 tbsp chilli sauce & drop onto the hot bean mixture. Cover & Dumplings: bake another 20 mins. Remove lid, reduce heat 1 cup S.R. flour to 160 C & cook for 10 mins. 1 tbsp Weight Watchers Margarine Serves 6: 4 POINTS cup skim milk

SALMON QUICHE 1 sheet puff pastry Spray a 23cm pie dish with cooking spray. Line 220g tin salmon, drained with pastry. Leave flaps hanging over the edge. 120g Weight Watchers Reduced Fat Flake salmon with a fork & mix with cheese. Shredded Cheese Wisk the milk, eggs, cayenne pepper, flour, 1 cup evaporated skim milk shallots, salt & pepper together. 3 eggs Add salmon & cheese. Pour into pastry. Fold pinch cayenne pepper flaps towards centre. Bake in a moderate oven 2 shallots, chopped 180 C for 30 - 35 min or until set. 1 tbsp plain flour Serves 4: 8 POINTS tsp herb salt tsp lemon pepper SALMON & AVOCADO ROLL 1 x 105g Weight Watchers Pink Salmon, Slice bread roll. drained Add salmon, avocado & salad vegetables. avocado sliced Top with remaining half of roll. POINT free salad vegetables Serves 1: 5 POINTS 1 bread roll SALMON PATTIES 4 x 105g Weight Watchers Red Salmon, Preheat oven to 180 C. Spray a baking tray drained with cooking spray. 1 x 250g Weight Watchers Cottage Cheese Combine all ingredients in a small bowl. 2 shallots, chopped Shape into 8 patties and place on prepared try. 1 tbsp parsley Bake for about 20 minutes. 1 tbsp lemon juice Serves 4: 2 POINTS 2 tbsp plain flour 1 tbsp skim milk SALMON & CHEESE PARCELS 2 x 415g pink salmon, drained Preheat oven to 180 C. Coat a baking tray 2 tbsp fresh lemon juice with cooking spray & set aside. 2 eggs, lightly beaten In a medium bowl, combine first 4 ingredients. 300g broccoli, cut into small florets Coat 2 sheets of filo pastry with cooking spray 8 sheets filo pastry & lay on top of each other. Spoon salmon 4 x 30g chunks Weight Watchers Reduced mixture onto pastry. Place a piece of Weight Fat Block Cheese Watchers Reduced Fat Cheese on top. Roll up to form a parcel & place on baking tray. Repeat with remaining pastry & salmon mixture. Place in oven & bake of 12 - 15 minutes or until golden. Serves 4: 6 POINTS

Filling

Kimberly's Citrus Tart Filling juice of 3 oranges Combine juices, water, sugar and butter in a juice of 2 lemons saucepan and heat. 1 cup sugar Mix a little of this mixture with the custard 1 cup water powder to make a smooth paste. 1 tablespoon butter Thicken the juice mixture with the custard 1/2 cup custard powder powder and add mashed bananas. 3 bananas Base Base Mix like a pastry and cook in oven at 180 C for 3 tablespoons butter 20 minutes or until cooked. 3 tablespoons sugar Add filling to the base and refrigerate until set. 3 tablespoons milk (you may need more) Serves 8: 7 POINTS 1/2 cup plain flour If you substitute reduced fat margarine for the 1/2 cup SR flour butter 5 POINTS Tropical Sundae 1 x 225g can pineapple rings, no added sugar Drain pineapple & set aside 2 tbs juice & 1 1 large passionfruit pineapple ring. Finely chop remaining 1 tbs SPLENDA pineapple. tsp coconut essence Place chopped pineapple, passionfruit, 1 tsp cornflour Splenda & coconut essence in a small 1x 145g low fat ice cream saucepan. Dissolve cornflour in reserved juice, 1 tsp shredded coconut, toasted add to pan & heat while stirring until mixture thickens. Cover & refrigerate until chilled. Arrange fruit mixture & scoops of ice cream in a dessert bowl. Garnish with remaining pineapple ring & toasted coconut. SERVES 1: 4 POINTS Tropical Dream Shake 1 small banana Process banana & pineapple including juice in 1 x 225g pineapple in natural juice a food processor or blender until smooth. 1 x 375ml can light evaporated milk Add milk & process till frothy. Stir in passionfruit 1 large passionfruit pulp. Divide between 4 glasses & garnish with mint. Serves 4: 2 POINTS Prawns with Curried Coriander Dip Combine mayonnaise, curry paste, lime juice & cup Weight Watchers Mayonnaise coriander. Spoon into serving dish. 1 tsp Thai yellow curry paste Peel & devein prawns, leaving tail intact. Serve 1 tsp lime juice with dipping mixture. 1 tbs fresh coriander, chopped SERVES 4: 3 POINTS 24 large king prawns

Vicky's GUILT-FREE Cherry Heaven 1 x 420g can pitted drained black cherries In a medium size mixing bowl combine Fruche 2 x 200g tubs vanilla light Fruche and yoghurt together. 1 x 200g tub NESTLE DIET VANILLA Cut cherries in half, then add to bowl. Grate YOGHURT "Cherry Ripe" bar and place into mixture with 1 x chilled "Cherry Ripe" chocolate bar (55g) essence. Stir ingredients together. tsp imitation coconut essence Pour mix into four serving glasses and refrigerate until required. Serves 4: 3 POINTS Plum Pudding Place fruit, breadcrumbs, Splenda mixed spice & baking powder in a bowl & stir to combine. Mix in the milk & lemon juice. Coat a cup capacity custard cup with cooking spray. Spoon in the mixture & smooth the surface. cover with plastic wrap & microwave on medium for about 3 mins or until pudding springs back into place when touched. Allow the pudding to stand for 1 min in dish. Turn out onto a plate & stand for a further 4 mins before serving. Serves 1: 3 POINTS Citrus Pudding

40g mixed dried fruit 30g fresh wholemeal breadcrumbs 3 tsp Splenda tsp mixed spice tsp baking powder 2 tbsp skim milk 1 tsp lemon juice

40g currants 40g sultanas 20g raisins 1 tbsp brandy 90g fat reduced margarine 1 tsp orange rind 1 tsp lemon rind 2 eggs 180g self raising flour cup Splenda cup orange juice Sauce 1 cup orange juice 2 tsp arrowroot 2 tbsp Splenda juice of 1 lemon

Place dried fruit in a bowl & cover with boiling water. Soak until cool. Drain well & stir in brandy. Allow to soak overnight. Beat together margarine & rind until light & fluffy. Beat in eggs. Mix in flour & Splenda, alternatively with the orange juice. Stir in fruit. Coat a pudding basin with cooking spray. Pour in mixture & smooth out surface. Cover with foil & tie in place. Place in a large saucepan & add enough water to come half way up the sides of the basin. Cover & simmer 1 hrs. Top water up if necessary. Stand for 5 mins & then turn out onto a serving plate. To make sauce, heat orange juice in a small saucepan. Dissolve arrowroot & Splenda in the lemon juice, add to pan & heat until the mixture thickens. Drizzle over pudding. Serves 6: 3 POINTS Rhubarb & Apple Cobbler 2 cups rhubarb, washed & sliced Preheat oven to 180 C. coat a shallow 20cm 2 medium apples, peeled & diced baking dish with cooking spray. cup orange juice, no sugar added Place rhubarb & apple in a saucepan. Combine cup Splenda orange juice & Splenda & pour over fruit. Cover Topping & simmer for 10 mins or until tender. Pour into 60g self raising flour dish. 2 tbsp Splenda Blend together flour, Splenda, eggs & milk until 2 eggs smooth. Pour mixture over fruit & sprinkle with cup skim milk coconut. 2 tbsp desiccated coconut Bake for 40 mins or until golden. Serves 6: 3 POINTS

Fruit Loaf Pudding Coat a shallow 20cm round or oval dish with cooking spray. Preheat oven to 180 C. Gently whisk together milk, eggs, Splenda & vanilla (avoid making mixture frothy). Pour into prepared dish. Cut trimmed bread into triangles & coat with cooking spray. Arrange bread on top of egg mixture. Stand for 5 mins. Bake 1 hr or until the bread is golden & the custard is set. Serves 4: 2 POINTS Self Saucing Chocolate Pudding 120g self raising flour Preheat oven to 200 C. Spray a round 2 tbsp cocoa casserole dish with cooking spray. Sift flour & 60g fat reduced margarine cocoa & set aside. cup caster sugar Cream margarine & sugar until light & fluffy, 1 egg, lightly beaten beat in egg & vanilla. Fold in flour & cocoa tsp vanilla essence mixture alternatively with the milk. Spoon cup skim milk mixture into prepared dish. Sauce Combine sugar & cocoa for the sauce in a 2 tbsp caster sugar small bowl & sprinkle over pudding. Carefully 1 tbsp cocoa pour over the hot water. Bake 30 - 35 mins. 2 cups hot water Serves 6: 3 POINTS Old Fashioned Apple Sponge Pudding 1 cups pie apple Preheat oven to 200 C. Spray a casserole dish 60g fat reduced margarine with cooking spray & then arrange apples over cup caster sugar the base. Set aside. 1 egg, lightly beaten Cream margarine & sugar until light & fluffy, tsp vanilla essence then beat in egg & vanilla. Fold in flour 120g S.R flour alternately with milk. Spoon mixture evenly cup skim milk over apples. Bake for 30 - 35 mins or until a knife inserted in centre comes out clean. Serves 6: 3 POINTS 2 cups skim milk 2 eggs cup Splenda 1 tsp vanilla essence 4 slices crustless fruit bread

POTATO WEDGES Preheat oven to 400C. Cut the potatoes into quarters, brush with the oil, sprinkle with herbs and bake for 15 mins. Turn wedges over, brush with remaining oil, sprinkle with herbs and bake another 15 mins or until crisp & golden. Serves 4: 1 POINTS PINEAPPLE FLUMMERY 1 cup evaporated skim milk Chill milk. 1 cup crushed pineapple (no added sugar), In a saucepan heat jelly and juices till drained, reserve liquid dissolved. Cool. juice of one lemon Whip milk till very stiff. Fold in jelly and 1 pkt low joule lemon jelly pineapple. Chill to set. It can be frozen and works well with other fruit and jelly flavours. SERVES 4: 1 POINT CHEESE DIP 100g light cream cheese Soften light cream cheese & combine with 120g low fat ricotta cheese ricotta, gerkins, onions & grated cheeses. 2 gerkins, chopped Add Worcestershire Sauce & mix well. 1 small onion, finely chopped Add curry powder & paprika. 20g Weight Watchers Reduced Fat tasty Serves 8: 1 POINT Cheese, grated 20g reduced fat processed cheddar cheese, grated 2 tsp Worcestershire sauce 2 tsp curry powder 2 tsp paprika LAVISH TRIANGLES WITH CRUNCHY SALSA 2 sheets Lavish bread Preheat oven to 180 C. Coat both sides of Cajun seasoning for sprinkling lavish bread with cooking spray & Cajun 2 tomatoes, seeded & finely chopped seasoning. Cut into 16 squares, then cut each 2 Lebanese cucumbers, finely chopped square in half to form a triangle. Place in a 1 small Spanish onion, finely chopped single layer on a baking try & bake for 5 mins 1/3 cup fresh mint, chopped or until crisp. Cool. 1/3 cup fresh coriander, chopped Combine tomatoes, cucumber, onion, mint, cup Weight Watchers Coleslaw Dressing coriander & dressing & spoon into a serving bowl. Serve with lavish triangles for dipping. Serves 4: 1 POINTS SCONES WITH JAM & CREAM 2 cups S.R. flour Preheat oven to 220 C. Coat a baking tray tsp salt with cooking spray. 1 tsp caster sugar Sift flour, salt & sugar into a bowl. Using finger 30g reduced fat margarine tips, rub in margarine. Use a knife to stir in the 1 x 150ml can evaporated skim milk, 1 tbsp milk & enough water to make a sticky dough. reserved Sprinkle extra four over a work surface & knead cup water dough lightly until it is smooth. Press dough out 1 tbsp S.R flour, extra to a 2cm thickness, using a 5cm cutter, cut into low joule strawberry jam rounds. Place on prepared tray & brush with 240ml light cream, whipped reserved milk. Bake for 10 mins or until golden brown. Serve while warm with jam & cream. Makes 12: Each scone with jam & cream : 2 POINTS 4 x 150g potatoes 1 tbsp oil herbs of choice

2 tsp cocoa powder 1 cup skim milk 2 tsp sweetener 2 marshmallows

2 tsp olive oil tsp basil leaves tsp oregano leaves tsp salt 1 bagel (100g)

MARSHMALLOW CHOCOLATE Blend together the coca & cup of the milk. Heat remaining milk in a small saucepan & when nearly boiling stir in the cocoa mixture. Remove from heat & add sweetener. Pour into mug & top with marshmallows. Serves 1: 2 POINTS HERBED BAGEL CHIPS Preheat oven to 180 C. Spray a large baking tray with cooking spray. In a small bowl combine oil and herbs. With a sharp knife cut the bagel into 5mm thick slices. Place sides on baking tray. Brush bagels with the oil mixture. Bake for 12 - 15 mins or until brown. Cool. Serves 1: 4 POINTS

1 tbsp margarine 300g potato, peeled & cubed 2 sticks celery, chopped 1 onion, chopped red capsicum, chopped 2 vegetable stock cubes 2 cups water 2 cups evaporated skim milk tsp thyme salt & pepper 4 cups fresh mushrooms, sliced 100g light sour cream 2 tbsp fresh coriander, chopped 1 large onion, chopped 200g lean leg ham, chopped 1 stick celery, chopped 1 large carrot, pealed and chopped 2 litres water 6 chicken stock cubes 150g risoni pasta 1 cup frozen green peas pepper to taste

Mushroom & Potato Soup In a large frypan, heat the margarine. Fry the potatoes, celery, onion & capsicum until the onion is transparent. Dissolve the stock cubes in the water & stir into vegetable mixture. Add the evaporated milk, thyme, salt & pepper. Bring to the boil. Reduce heat & simmer 10 mins or until potato is tender. Add mushrooms. Simmer for a further 5 - 10 mins. Remove from heat & stir in sour cream. Sprinkle with coriander. Serves 4: 4 POINTS PEA AND HAM SOUP Coat a large heavy based saucepan with cooling spray. Heat, add the onion, ham , celery and carrot. Cook, stirring, for about 3 minutes. Add the water and stock cubes, bring to the boil, lower heat, cover and cool for 5 minutes. Increase heat, add the risoni, cook uncovered, stirring occasionally, for about 5 minutes. Stir in the peas, cook until heated through. Serve seasoned with pepper.

Serves 4: 2 POINTS KUMERA SOUP 3 tsp vegetable oil Heat oil in large saucepan, saute garlic & curry 3 cloves garlic, crushed powder for 2 mins. 1 tsp curry powder Add kumara and water. Cover and simmer 600g kumara, peeled & diced gently for 10 - 15 mins or until tender. 2 cups water Add milk & puree till smooth. Add a little more 1 x 375ml can evaporated skim milk water if a thinner consistency is needed. cayenne pepper Return soup to saucepan & heat gently. Do not boil. Garnish with cayenne pepper. Serves 6 : 1 POINTS MINESTRONE SOUP 90g rice Heat a little of the water & cook garlic, onion, 6 cups water carrot, zucchini and celery until onion is 2 cloves garlic, crushed transparent. 2 onions, sliced Add remaining water, potatoes, tomatoes, 1 carrot, sliced thyme and stock cubes and simmer for 15 1 zucchini, sliced mins. 1 cups celery, diced Add rice & beans and simmer for 15 mins or 1 x 410g can tomatoes, chopped until rice is tender. 1 tsp dried thyme Add peas and simmer until cooked. Stir in 2 chicken stock cubes parsley. 1 300g cannellini or butter beans, drained and Serves 6: 1 POINT rinsed 1 cup peas 1 tbsp fresh parsley, chopped

60 g rice 2tsp olive oil 240g chicken breast, diced 1 onion, chopped 1 carrot, sliced cup celery, sliced 4 cups water 2 chicken stock cubes tsp ground ginger tsp ground cumin tsp ground coriander 1 tsp turmeric 2 tsp curry powder 1 small green apple 1 tbsp Splenda

MULLIGATAWNY SOUP Heat oil in large non stick saucepan and brown chicken. Add onion, carrot and celery and stir fry until onion is transparent. Add water, stock cubes spices and rice. Simmer 10 mins. Chop unpeeled apple add to soup and simmer a further 5 mins or until rice is tender. Stir in Splenda. Will thicken on standing, so add water if necessary. Serves 4: 2 POINTS

TOMATO AND BASIL SOUP 1 clove garlic, crushed In a large non stick saucepan use a little 1 cup onions, chopped cooking spray to saute garlic & onion until soft. 1 x 810g can tomatoes, chopped Add tomatoes, water and basil. Cover & 1 cup water simmer for 10 mins. 2 tsp dried basil Dissolve cornflour in a little of the milk. Add to 2 tbs cornflour pan and simmer until soup thickens. Reduce 1 x 375 can skim evaporated milk heat & gradually add remaining milk without 2 tsp sugar boiling. Stir in sugar and season to taste. salt & pepper to taste Puree, reheat gently if required and serve. Serves 6: 1 POINT FRENCH ONION SOUP WITH CHEESY ISLANDS 2 tsp reduced fat margarine Melt margarine in a non stick saucepan. Add 4 cups onion, thinly sliced onion and saute slowly until it begins to soften. 2 tsp sugar Add sugar and stir over a very low heat until 1 litre hot water onion caramelises, about 15 mins. Add hot 1 vegetable stock cube water, stock cube and vinegar. Cover and 1 tsp wine vinegar simmer 15 mins. Season with salt and pepper. 1 x 180g French stick, cut into 12 slices Meanwhile, toast French stick slices under grill. 80g Weight Watchers Reduced Fat Tasty Top with cheese and grill until melted. Cheese, grated Serve soup topped with 3 slices of cheese salt & pepper to taste bread. Serves 4: 3 POINTS

Nicole's Vegetable Soup 500gm pumpkin, chopped Place all ingredients in a suacepan. 500gm potato, chopped Boil everything together until tender. 2 zucchini, chopped Transfer to a blender and blend to make 2 carrots, chopped creamy. handful of green beans, chopped Serves 4: 1 POINTS 1 onion, chopped garlic to taste 2 packets continental thick vegetable soup mix 2 litres water Lorraine's Tomato & Salmon Soup 1 can Weight Watchers tomato soup Cook onion and then add tomato soup, milk 1 cup skim milk and flaked salmon, bring to just short of boiling 1 small onion or 1/2 medium onion (cooked in and simmer for 5 mins. Serve with bread roll or little amount of water until clear) crusty bread. 1 small can salmon (red or pink) This is my favourite soup - it is a very filling soup and using the smallest tins etc will make enough for 2 people normally. Serves 2: 1 POINT Diana's LEEK SOUP 2 or 3 leeks, sliced into rings Crumble stock cubes and stir into some hot 1 brown onion, sliced water, set aside. 4 - 6 green shallots (spring onions) roughly Spray inside a large saucepan and saute the chopped brown onion until soft. 1 potato,cut into small cubes Add leeks and shallots, cook for 2 - 3 minutes. 2 veggie stock cubes Add stock mixture and enough boiling water to 1/2 cup skim milk well cover the onion mixture. Add potato and canola spray simmer of 10 minutes or until potato is soft. white pepper Using a potato masher, roughly mash the soup Boiling water just enough to break up potato but not to pulp the onions and leeks. Add pepper to taste. Add milk and reheat, but do not boil. Serves 3: POINT Sally's CHICKEN AND CORIANDER SOUP 3 cups water Bring first 6 ingredients to the boil. Add 1 chicken stock cube chicken, noodles and celery. Boil 4 mins, add 1/4 tsp ginger, finally chopped broccoli, boil 2 mins longer, then turn off heat 1/4 tsp garlic, finally chopped and add snowpeas. 1/4 tsp lemongrass, finally chopped In 2 large serving bowls put bean sprouts, pour 1 tbsp fish sauce soup over and scatter top with spring onions, 60g chicken, diced chilli and coriander. 160g egg noodles SERVES 2: 1 POINTS 2 sticks celery, chopped 1 cup broccoli florets 1/2 cup snowpeas 1 cup bean sprouts 2 spring onions, chopped 1 small chilli, finally chopped 1/2 cup fresh coriander leaves

Rob's CHEESY CAULIFLOWER SOUP 1 medium onion, chopped Place onion, cauliflower, stock & chervil in medium cauliflower (about 300g), broken saucepan. Bring to the boil, reduce heat, cover into florets & simmer 25 mins. 1 vegetable stock cube, dissolved in 1 cups Pour cooled cauliflower mixture into blender or water food processor & process till smooth. Transfer tsp chervil to clean saucepan. cup skim milk Stir in the milk & nutmeg. Bring to the boil, pinch of fresh nutmeg stirring al the time. Sprinkle with cheese & 40g reduced fat Cheddar cheese, grated season to taste. Stir until cheese has melted. salt & pepper Plunge broccoli into boiling water for 2 mins. broccoli florets for garnish Serve soup in warm bowls garnished with broccoli florets. Serves 2: 1 POINT Ann's CARROT & ORANGE SOUP 1 medium leek, thinly sliced Reserve a few slices of leek, place the 3 medium carrots, chopped remainder into a saucepan with carrots, stock & 2 vegetable stock cubs, dissolved in 1 cups thyme. Bring to the boil, reduce heat, cover & water simmer for 30 mins. Allow to cool. pinch of thyme Transfer cooked vegetables and stock to 1 medium orange, juiced blender or food processor & process until salt & pepper smooth. Return puree to the saucepan, add orange juice & season well. Stir over moderate heat until heated through. Serve in heated bowls & garnish with reserved leek, separated into rings. Serves 2: POINT Carol's VEAL & VEGETABLE SOUP Dont be put off by the list of ingredients, it Melt margarine & gently cook onion & garlic 3 really isnt hard & it is actually so filling it is a 4 mins. Add veal & cook for 3 - 4 mins longer, meal in its self! stirring. 1 tbsp margarine Add water, peas & barley. Bring to the boil, 1 large onion, sliced lower heat, cover & simmer 1 hrs. 1 clove garlic Add potato, kohlrabi, leek, carrot & parsnip & 1 veal knuckle (sliced through) cook for further 20 mins. Remove veal. 1 litres water Add celery, beans & mushrooms to soup & 1 tsp mixed herbs simmer a further 10 mins. cup split peas While vegies are cooking, remove meat from cup pearl barley veal knuckle & return meat to the soup. Serve 1 large potato, diced topped with parsley. 1 bulb kohlrabi, peeled & diced Serves 6: 4 POINTS 1 leek, sliced 1 large carrot, diced 1 stalk celery, sliced 1 large parsnip, peeled & diced 1 cup green beans or broccoli florets 1 cup mushrooms, sliced 1 tbsp chopped parsley Mel's SPICY TOMATO & GREEN PEA SOUP 1 onion, finely diced Heat a little water in saucepan & simmer onion, 1 clove garlic, crushed garlic & spices until soft. 2 tsp ground cumin Add tomato puree & water & bring to the boil. 2 tsp ground coriander Add peas & simmer for 5 mins. chilli powder to taste Serves 4: 0 POINTS 2 cups water 1 cups tomato puree 1 cup green peas

Kate's CHICKEN SWEET CORN SOUP 1 clove garlic, crushed Spray saucepan with cooking spray. Add onion 1 medium onion, finely chopped & garlic & cook for 2 mins. 150g chicken breast, minced or cut very small Add chicken & cook further 2 mins. 2 cups water Add remaining ingredients, except sweet corn, 1 tbsp dry sherry bring to the boil, reduce heat & simmer for 2 2 tsp soy sauce mins. Stir in corn & simmer further 5 mins. 2 cups creamed corn Serves 4: 2 POINTS

Ratatouille 1 tbsp olive oil Heat oil in a large pan. Add onion & garlic & 1 large onion, chopped cook until transparent. 2 cloves garlic, crushed Slice eggplant & zucchini into 2cm slices. Add 3 slender eggplant eggplant, zucchini & capsicum to the onion 3 medium zucchini mixture & stir fry for 3 mins or until just soft. 1 medium red capsicum, chopped Add tomatoes & basil. Cover & cook over a low 1 medium green capsicum, chopped heat for 15 mins, stirring occasionally. 2 large tomatoes, cubed Uncover pan & cook a further 5 mins. 1 tsp dried basil Serves 4: POINT Margo's Zucchini Pie 1 onion chopped Heat pan cook onion & (bacon) 4 eggs Combine with remaining ingredients 1/2 cup skim milk powder Pour in a 23cm pie dish 3/4 cup SR flour Bake 180 C for 30-35 mins 1 tsp mustard Serve with salad 1 Zucchini grated Serves 6: 3 POINTS, salt Pepper to taste without bacon 2 POINTS 1 cup grated cheese 3 rashers bacon chopped ( optional) Puttanesca 4 tomatoes, peeled & chopped Heat oil in pan. 30g drained anchovy fillets, chopped Add garlic & cook until it just changes colour. 12 stuffed olives, sliced Add all other ingredients and cook until heated 2 cloves garlic, crushed through. cup olive oil Serve over pasta of your choice. 1 tbsp fresh basil, chopped (or use tsp dried) Serves 4: 2 POINTS pinch chilli powder cup parsley, chopped salt & pepper Honeysuckle Potatoes 900g potatoes, scrubbed Cook unpeeled potatoes in boiling water until 1 tbsp reduced fat margarine just tender. Drain. Peel half of each potato cup orange juice, no sugar added lengthwise. 2 tbsp honey Spray a shallow baking dish with cooking spray. Arrange potatoes in dish. Heat together the margarine, juice & honey. Spoon over potatoes & bake at 200 C for 15 20 mins. Serves 6: 1 POINTS Zucchini Slice 375g zucchini, unpeeled & grated Combine all ingredients. 1 large onion, chopped Spray a lamington tray with cooking spray & cup Weight Watchers Long Life Skim Milk pour in mixture. 90g lean ham, chopped Bake at 180 C for 30 - 40 mins. 90g Weight Watchers Reduce fat Shredded Serves 4: 5 POINTS, without ham 5 POINTS Cheese 1 cup self raising flour 2 tbsp oil 5 eggs, lightly beaten herbs to taste Braised Green Beans 500g tender young beans Top & tail beans & cut into bite sized pieces. 1 tbsp olive oil Heat oil in a large pan. Cook onions, garlic & 2 medium onions, finely sliced herb salt over low heat until soft. 2 cloves garlic, crushed Add beans & toss, then add tomatoes. Cover & tsp herb salt simmer for 15 mins or until beans are tender 3 ripe tomatoes, diced but not over done. ground black pepper Season to taste with pepper. Serves 4: POINT

Saucy Baby Squash & Cauliflower Vegies 500g baby squash Steam squash & cauliflower until just tender. 500g cauliflower Drain. 30g reduced fat margarine Melt margarine in a large pan. Stir in flour & cup plain flour cook for 1 min, stirring. Stir in buttermilk 1 cups buttermilk gradually. Stir constantly until the sauce boils & 4 tbsp Weight Watchers Mayonnaise thickens. 1 tsp French mustard Remove from heat. 2 tsp lemon juice Gradually stir in mayonnaise, mustard, lemon 2 tbsp mint, chopped juice & mint. Pour sauce over vegies. Serves 6: 1 POINTS Potato & Vegetable Slice 300g potato, grated Preheat oven to 180 C. 1 cup carrot Coat a non 23cm pie plate with cooking spray. cup zucchini, grated Combine all ingredients except cheese and cup onion, grated pour into pie plate & bake for 30 mins. 2 eggs Sprinkle with cheese & bake a further 15 mins 1/3 cup skim milk powder or until golden. 30g fresh wholemeal breadcrumbs Serve hot or cold. 2 tbsp fresh parsley, chopped Serves 4: 2 POINTS salt & pepper to taste 40g reduced fat cheese, grated

Vegetable Flan pastry: In a food processor bowl, combine flours, 180g wholemeal flour baking powder & salt. Pulse. Add remaining 60g plain flour pastry ingredients & pulse machine on & off 1 tsp baking powder until dough forms. Wrap in plastic & chill 1 hr. pinch salt Blanch broccoli. Cool & set aside. 1 tbs oil Roll out 2/3 pastry to fit a 23 cm flan tin. Cover 120g ricotta cheese base with broccoli & other vegetables. Sprinkle 40 ml evaporated skim milk cheese over. 1 tsp dried mixed herbs Combine eggs, yolks, evaporated milk, mustard 2 egg whites, chilled & cayenne. Pour carefully over filling. filling: Roll out remaining pastry & cut into narrow cup broccoli, chopped strips. Place in lattice design over flan. cup onion, chopped Bake at 200 C for 45 - 50 mins or until golden red capsicum, chopped brown & set. Serve hot or cold. cup mushrooms, sliced Serves 6: 5 POINTS 60g Weight Watchers Reduced Fat Shredded Cheese 2 eggs, beaten 2 egg yolks 500ml evaporated skim milk 1 tsp dry mustard pinch cayenne pepper Melinda's Vegetarian Chilli 2 x 300g cans chick peas Chop vegetables into even sizes. Place in a 2 medium potatoes large pot. Add chilli powder,tomatoes and chick basically any vegetables you wish: such as peas. carrot Put in small amount of water. Bring to the boil, capsicum then simmer untilvegetables are soft. Add chilli swede sauce and salt to taste. onion Serves 5: 1 POINT can tomatoes chilli sauce Chilli powder to taste salt to taste Lentil Burgers or Loaf 1 cup lentils, cooked until soft Mix all ingredients together except additional 1 cup frozen peas breadcrumbs. Shape into 16 patties or a loaf. 1 large onion, finely chopped & cooked until Coat with additional breadcrumbs. soft Spray a non stick frypan with cooking spray. 1 cup fresh breadcrumbs Fry patties until brown each side or bake in a additional breadcrumbs (packet ones OK) moderate oven until brown, turning once. 1 cup grated fat reduced cheese If making a loaf, place mixture in a loaf tin, 1 cup grated carrot cover with foil & bake at 180 C for about 1 hr. 1 stock cube of choice Makes 16 serves: 1 POINT salt & pepper 1 tbsp tomato sauce 1 tbsp Worcestershire sauce 1 egg

Bean & Vegetable Curry 3 tsp olive oil Heat oil in a saucepan & fry onion until cup onion, chopped transparent. Add cumin, coriander, turmeric & tsp ground cumin chilli. Heat until aromatic. 1 tsp ground coriander Remove pan from heat. Add carrot & 1 tsp turmeric cauliflower & stir until coated in spice mixture. chilli powder to taste Add SPLENDA & half the water, return to heat 1 cup carrot, sliced & bring to the boil. Cover & simmer for 10 mins. 2 cups cauliflower florets Dissolve cornflour in remaining water, add to 2 tsp SPLENDA pan & stir until mixture thickens. Add green 1 cup water beans & cannellini or butter beans, cover & 2 tsp cornflour simmer 10 mins or until vegetables are tender. 1 cup beans, chopped Serves 6: POINT 1 x 300g can cannellini beans or butter beans, drained & rinsed Fettuccine with Avocado Sauce 250g fettuccine Cook fettuccine in a large pan of water until al 1 medium avocado, stoned & peeled dente. Drain. cup evaporated skim milk Mix the avocado, milk, pepper & cheese in a freshly ground black pepper food processor until smooth. 60g parmesan cheese Pour avocado sauce over pasta & toss to combine. Serve immediately. Serves 4: 4 POINTS Mushroom Lasagne 1 tbsp Weight Watchers Margarine Spray 6 cup capacity ovenproof dish with 5 cups mushrooms, sliced cooking spray. Preheat oven to 180 C. 1 medium leek, sliced Melt the margarine in a medium saucepan & 2 cloves garlic, crushed stir in the mushrooms, leeks & garlic. Remove cup skim milk from heat & stir in the milk & pepper. Cool & set freshly ground black pepper aside. 480g Weight Watchers Cottage Cheese In a medium bowl, combine the cottage 1 cup tomato paste cheese, tomato paste, basil & parmesan 1 tbsp fresh basil, chopped cheese. 40g parmesan cheese, grated Spread 1/3 of the mushroom mixture over the 80g lasagne sheets base of prepared ovenproof dish. Cover with 3 40g parmesan cheese, grated, extra lasagne sheets & then the remaining mushroom mixture. Spread the cottage cheese mixture over remaining lasagne sheets, top with remaining mushroom mixture & cottage cheese. Sprinkle with extra parmesan cheese & bake for 30 - 40 mins or until golden brown. Serves 4: 4 POINTS

Vegetable Strudel with Fresh Tomato Sauce Strudel: Preheat oven to 200 C. Line a tray with baking cup onion, diced paper. cup red capsicum, diced Heat a non stick frypan coated with cooking cup carrot, grated spray, cook onion, capsicum, carrot & zucchini cup zucchini, diced until tender. Add mushrooms, tomato paste, cup mushrooms, sliced SPLENDA, curry powder, salt & pepper, stir 1 tbsp tomato paste over heat until combined. Cool slightly & then tsp SPLENDA stir in cheese. tsp curry powder Place one sheet of filo on top of the other & salt & pepper spoon filling across short side. Roll pastry to 20g reduced fat cheese, grated half way & then fold sides in. Continue to roll 2 sheets filo pastry up. Spray strudel with cooking spray & sprinkle tsp sesame seeds with sesame seeds. Place on tray & bake for Fresh Tomato Sauce: 15 - 25 mins or until golden. tsp olive oil To make sauce, heat oil in a small saucepan. clove garlic, crushed Cook onion & garlic till soft. Add tomatoes & 1 tbsp onion, diced simmer until liquid is released. Add tomato cup fresh tomatoes, diced paste, vinegar, basil & SPLENDA & stir until 2 tsp tomato paste combined. Simmer until sauce is of desired 1 tsp malt vinegar consistency. Season to taste. 1 tsp fresh basil or tsp dried Serve strudel topped with sauce. tsp SPLENDA Serves 1: 2 POINTS salt & pepper

Thanks to this great email from Nicole, we feature recipes from Thailand. Hi, my name is Nicole. Lately I have been following the points plan and have been attempting to adapt my favourite recipes to make them low in points. This is my version of Pad Thai, the beautiful chicken and prawn noodle dish. It really is very tasty!

Nicole's Pad Thai

120g breast of chicken, chopped into small Soak noodles for 15 minutes in warm water pieces until tender. 250g small prawns, pre-cooked Heat oil in wok/frying pan. Cook garlic and 2 teaspoons oil chilli for 1 minute, add chicken and cook 250g rice stick noodles (medium thickness) until brown. 2 cloves garlic, crushed Add prawns, cook for several minutes. 1 small chilli, chopped Mix lemon and lime juices, fish sauce and 2 tablespoons lemon juice brown sugar in bowl. Add to wok and cook 2 tablespoons lime juice until sugar has dissolved. 3 tablespoons fish sauce Add noodles and stir until noodles have 4 teaspoons brown sugar absorbed most of the sauce. 2 eggs, beaten Move noodles to the side of the pan. Add handful chopped coriander beaten eggs and cook until nearly set. 2 teaspoons crushed peanuts Mix broken egg mixture into the noodles. 1 cup bean shoots Serve noodles in individual serving bowls. lemon wedges Sprinkle coriander, bean shoots and peanuts on top. Serve with lemon wedges. Serves 2: 5 POINTS

Thai Chicken Salad

480g chicken breast 1 lettuce, shredded 1 cup fresh mint leaves 1 red onion, thinly sliced 8 radishes, sliced 1 cucumber, peeled, seeded and cut into strips cup fresh lime juice 1 tbsp vegetable oil 2 tbsp Thai fish sauce 2 tsp grated fresh ginger 1 tsp sugar 1 chilli, seeded and minced 15g dry roasted peanuts, chopped 360g white fish fillets, roughly chopped cup shallots, chopped cup carrot, grated cup zucchini, grated 2 tsp red chilli, chopped Poach chicken, cool and pull or cut into thin strips. In a large bowl, combine chicken, lettuce, mint, red onion, radishes and cucumber. Toss gently to mix. In a small bowl combine lime juice, oil, fish sauce, ginger, sugar and chilli. Whisk. Pour over salad and toss to coat. Divide among 4 plates and sprinkle with peanuts. Serves 4: 4 POINTS

Fish Cakes
Blend together all ingredients in a food processor or blender until smooth. Shape into 18 patties. Heat a non stick pan and coat with cooking spray. Brown fish cakes on both sides until cooked through. Serves 6: (3 fish cakes) 1 POINT Heat oil in a non stick pan & fry onion 1 min. Add chicken & fry until brown all over. Add chillies, soy sauce, sugar & fish sauce & stir fry 1 min. Add basil & stir to combine. Serves 4: 3 POINTS

Chicken with Chilli and Basil

1 onion, diced 450g chicken breast, diced 1 tbsp fresh red chillies, chopped 1 tbsp soy sauce 1 tbsp sugar 2 tsp fish sauce 1 cup fresh basil leaves, torn

Beef Satay with Mango Sauce

525g lean beef, cut into long narrow strips 1 tbsp vegetable oil 2 tsp ground coriander 1 tsp ground cumin 60g raw cashew nuts, chopped onion, finely chopped 2 tsp fresh ginger, grated 1 clove garlic, crushed 2 tbsp soy sauce 2 tsp brown sugar 1 tsp rice wine vinegar Mango Dip 1 x 400g pack frozen mango puree, thawed 2 - 4 small red chillies, finely chopped 2 tsp fish sauce juice of 1 lime 2 tbsp fresh coriander leaves, chopped 1 cup evaporated skim milk cup canned coconut cream 4 eggs cup Splenda few drops rosewater essence 1 tbsp desiccated coconut Soak 16 skewers in water to prevent burning. Thread beef strips zigzag fashion on to skewers. Set aside. Heat oil & fry spices & cashews. In a blender, process nut 7 oil mixture with onion, garlic, soy sauce, sugar & vinegar until smooth. Spread marinade over skewers & marinate for up to 8 hrs. Grill or BBQ beef until browned all over. Serve with dip. Mango Dip Combine all ingredients until well blended. Serves 8: 3 POINTS

Rose Coconut Custard

Pre heat oven to 160 C. coat a 23 cm pie plate with cooking spray & place in a baking dish. Blend evaporated milk, coconut cream, eggs, Splenda & rosewater. Pass through a sieve. Stir in coconut. Pour into prepared pie plate & add enough water to the baking dish to come half way up the sides of the pie plate. Bake for 45 mins or until set. Chill. Cut into wedges to serve. Serves 8: 1 POINTS