Chicken caesar salad 1
Stuffatina alla romana 2
Sticky Toffee Pudding 3
Pasta carbonara 3
Tropical Trifle 4
Mexican burgers with salsa 5
Beetroot chocolate fudge cake 6
Lamb tagine 7
Chocolate and orange tiramisu 8
Ho fan beef noodles 8
Light lasagne 9
Crispy chicken with coleslaw 11
Venison Sausage Stew 12
Pepperoni and parmesan pizzas 13
Lemon meringue mess 14
Egg-fried rice with chicken and prawns 15
Skinny keema curry 16
Lebanese chicken kebabs with garlic sauce and pickles 17
Low-fat chicken tikka masala with fragrant rice 18
Healthy steak and kidney pie 19
Low-fat pork teriyaki 21
Luxury Fish Pie 21
Healthy roast chicken with butternut squash 22
Celeriac and Potato Gratin 23
Strawberry and honey-cream tart 24
Spaghetti bolognese 25
Mulled apple crumble with vanilla crème fraiche 26
rosemary roast lamb 27
Healthy fish and chips with mushy peas 29
Lemon and almond cake 30
Chocolate truffles 31
Skinny chicken chow mein 32
Wholesome chicken soup 33
Flamboyant saffron seafood linguine 33
spiced winter chocolate brownies 35
Cook Yourself Thin girls: "I often find caesar salad dressings too rich. This extremely low-fat version is so much lighter, but it's still packed full of flavour. It would be just as delicious with griddled king prawns."
Serves 2
Ready in 30 minutes
Ingredients
The salad
* 2 boneless free-range chicken breasts, take the skin off for extra skinniness
* Olive oil spray
* Salt and freshly ground black pepper
* 2 slices of soya and linseed bread
* 3 little gem lettuces
* 6 fresh anchovy fillets (optional)
The dressing
* 1 small clove of garlic, peeled and grated
* 2 anchovy fillets in olive oil from a jar
* Salt and ground white pepper
* 3 tablespoons 0% fat Greek yoghurt
* A squeeze of lemon juice
* 20g freshly grated parmesan (with a microplane)
Nutritional Information
Per serving:
372 calories (with anchovies)
Method: How to cook healthy chicken caesar salad
1. Heat a griddle until smoking. Spritz the chicken breasts with a little oil and season with salt and pepper.
2. Place onto the griddle and turn down the heat. Cook for five minutes, turn over and repeat for five more minutes, or until cooked through.
3. Remove from the heat and leave to rest for five minutes, then cut into 7mm slices widthways.
4. Preheat a conventional oven to 200ºC or a fan-assisted one to 180ºC.
5.To make the melba toasts, toast the soy and linseed bread until golden. Cut off the crusts and slice through the bread horizontally so that you are left with two sides of bread, each with one toasted side and one soft side.
6. Place on a baking tray, soft-side-up, and bake for five minutes or until the bread has curled up and dried.
7. Place the garlic, anchovy and some salt and pepper in a pestle and mortar and pound until broken into a smooth paste.
8. Tablespoon by tablespoon, add the yoghurt and lemon juice until combined. Stir in the parmesan and season again to taste.
9. Drop the lettuce leaves into a bowl and mix together with the dressing. Place on a plate and top with the chicken breast and fresh anchovies. Lay the melba toasts by the side.
This yummy, low-fat dish is just one of the many tasty recipes from the Cook Yourself Thin Club's recipe database. Find out what the club members think of it too.
Serves 8
Preparation time: 30 minutes
Cooking time: 3 hours
* 4 tsps/20ml olive oil
* 3 Rashers/42g streaky bacon
* 3lb/1362g rump beef steak - raw and lean
* 250ml red wine
* 100g tomato puree
* 240g celery
* 1 tbsp/10ml fresh lemon juice
* 4 cloves/12g garlic
* 1 cube/7g beef stock cubes
* 1 tsp/2g freshly ground black pepper
287 calories
Method: How to cook healthy stuffatina alla romana
1. This Roman beef stew is truly delicious and its long cooking time deserves a big pot full. It freezes well, so no need to worry about any extra portions.
2. Cut the bacon into small pieces, cut the beef into 1 inch cubes and crush the garlic.
3. Heat the olive oil in a large heavy pan and gently fry the bacon until golden.
4. Add the beef and fry over a high heat, stirring frequently, until browned.
5. Pour the wine over the beef and bring to the boil. Keep it bubbling until the liquid has reduced by half.
6. Finely chop 3 sticks of the celery and add to the pot. Stir in the tomato puree, lemon juice, garlic and black pepper.
7. Add the stock cube to 1 pint of boiling water to make a stock. Pour enough of this into the pot to just cover the meat, and set the rest aside.
8. Cover the pot and gently simmer for three hours, checking once in a while and topping up with more of the stock if necessary - to keep meat covered.
9. 30 minutes before the end of the cooking time, cut the rest of the celery into 2-inch pieces, blanch in boiling water for 5 minutes, drain and add to the stew.
10. Serve piping hot with tagliatelle.
11. Tip - stuffatina tastes even better if you make it a day in advance and refrigerate.
Ever so lovely when still slightly warm, this gooey dessert will make you feel all warm and tingly inside - without all the calories!
Watch the video recipe
Serves 9
Preparation time: 20 minutes Cooking time: 1 hour
* 200g stoned dates, chopped
* 175ml boiling water
* 1 tbsp creamy honey
* 75g buckwheat flour
* 1 tsp vanilla extract
* 2 medium free range eggs
* 100g grated raw parsnip
* 150g grated raw carrot
* 1 tsp baking powder
* 1 tsp bicarbonate of soda
* 2 tbsp black treacle
* ½ tsp salt
* 100g brazil nuts
* 100g pecan nuts
For the sauce
* 90g unsalted butter
* 2 tsp black treacle
* Pinch of salt
* 6 tbsp black tea (such as English breakfast)
352 calories
Method: How to cook Harry's Sticky Toffee Pudding
1. Preheat the oven to 180C conventional setting.
2. Line a 24 cm (check this) square tin with baking parchment on the base and lightly oil the sides.
3. Place the stoned dates in a bowl and pour over the boiling water, before wrapping in cling film and setting aside.
4. Place both varieties of nuts into a food processor and blitz until they resemble a powder.
5. Add the grated parsnip, carrot, buckwheat flour, vanilla, honey, eggs, treacle and salt into the food processor and whiz up until well blended.
6. Finally add the bicarbonate of soda and baking powder and whiz up again.
7. Empty the mixture into the prepared tin and place in the middle of a hot oven for one hour. You may need to place a piece of foil over the cake 45 minutes into the cooking time to prevent it from catching, if it is colouring too much on the top.
8. While you're waiting you can make the sauce, to do this just place all the ingredients into a small milk pan and bring to the boil.
9. Whisk the sauce thoroughly and boil hard for 3 minutes until syrupy and glossy. Then set aside.
10. Serve the sticky toffee pudding with the sauce- it is lovely when still slightly warm…
Carbonara is a dish that everyone loves because it's so comforting, but it is loaded with fat, especially if cream is used. By adding some herbs and spices to great-quality eggs (organic if possible), you won't notice that it's lower in fat because it's just as tasty.
* 1 small onion, finely chopped
* 1 teaspoon of extra-virgin olive oil
* 45g Parma ham, fat removed and ripped into pieces
* 150g linguine
* 2 large free-range egg yolks
* 20g freshly grated Parmesan
* 1 tablespoon finely chopped chives
* A small handful of roughly chopped flat-leaf parsley
* 5–6 drops of Tabasco
443 calories
Sal's tips
1. If an onion doesn't need to be browned but just cooked, then use water instead of oil and simmer until tender.
2. If you're pregnant (or feeding a baby, or if you're an elderly person), you might want to choose a different dish as there is a risk of salmonella with raw eggs.
Method: How to cook tasty pasta carbonara with herbs and spices
1. Place the onion in a large, deep non-stick frying pan with 150ml water and bring to the boil. Lower the heat to medium, cover and cook for five minutes (see below).
2. Remove the lid, turn up the heat and cook for two to three minutes or until the water has evaporated.
3. Add the olive oil and the Parma ham and cook for three to four minutes until browned, stirring frequently. Remove from heat and keep warm.
4. Meanwhile, cook the linguine according to the packet instructions, adding 1/2 a teaspoon of salt to the cooking water.
5. In a large bowl, mix the egg yolks, Parmesan, herbs and Tabasco.
6. Drain the pasta when cooked, reserving three to four tablespoons of the cooking water.
7. Mix together the pasta, egg yolks and Parmesan mixture with the reserved cooking liquid, the onion and Parma ham. Season well. Serve immediately with a green salad.
A Cook Yourself Thin online recipe exclusive, this dish wasn't featured in the show. It's time to get fruity with this delicious delight of a low-calorie dessert.
For the fat free sponge
* 1 cup of self-raising flour
* 1 tsp of salt
* 3 eggs separated (the two whites to be used later)
* 1 cup of fruit sugar
* 1 tsp of vanilla essence
For the rest
* 2 mangoes
* Juice of one lime
* 1 tbsp of Malibu
* 500ml of low fat coconut milk
* 25g of desiccated coconut
* 100g of light muscavado sugar
* 1 tbsp of corn flour mixed with 1 tbsp of water
* 200ml of low fat cream
* 4 passion fruit
276 calories
Method: How to cook Sophie's Tropical Trifle
1. Whip the egg yolks, half the sugar and the vanilla together until pale and fluffy.
2. Then combine the flour and salt and fold into the egg mix.
3. Whip the two egg whites until soft peaks, then add the remaining sugar and whip until sift peaks.
4. Finally fold into the flour mix and pour into a loaf tin. Bake at 350C for 35 minutes.
5. When it's cooked and cooled slice into 1 inch slices. Then arrange at the bottom of a trifle bowl, slice the mango and arrange on top of that, sprinkle with the Malibu and lime juice.
6. Heat the coconut milk, sugar and desiccated coconut up, before boiling whisk in the cornflour mix.
7. Bring to the boil and stir, cook for 2 minutes and then cool. Whilst waiting you can whip up the cream.
8. Then spread the coconut custard in the bowl and then spread the cream on top.
9. For the finishing touch, scoop out the passion fruit and drizzle on top, chill then serve.
I love Mexican flavours, although this is more Tex-Mex I suppose. I also adore avocados. They are full of good fats and add a beautiful, buttery texture to dishes - a great replacement for mayonnaise. The colours and flavours of this dish are brilliant and it's great for a summer barbecue.
Serves 4
The burgers
* 400g turkey mince (must be the best quality, or you could try and get a butcher to mince it for you)
* 1 shallot or small onion, finely chopped
* 1 clove of garlic, peeled and very finely chopped
* 1 teaspoon ground cumin
* 1 teaspoon ground coriander
* 1/2 teaspoon smoked paprika
* A pinch of dried chilli flakes
The guacamole
* 1 avocado
* 1 clove of garlic, peeled
* 1 lime
456 calories
The salsa
* 4 ripe tomatoes, chopped
* 1/2 red onion, chopped
* 120g tinned blackeye beans
* A splash of olive oil
* Juice of 1/2 a lime
* A handful of coriander
* 1/2-1 chilli (depending on how hot you like your food), finely chopped
* 4 flour tortillas
* 1/2 iceberg lettuce, shredded
* 150g 0% fat Greek yoghurt
* 1 lime, cut into wedges
* Jalapeño peppers
Sophie's Tip
Jalapeño peppers are great because they add lots of flavour and no fat.
Method: How to cook spicy Mexican burgers with guacamole and salsa
1. Mix all the burger ingredients together and make into eight patties. Set aside.
2. To make the guacamole, scoop out all the avocado flesh and put into a blender with the garlic and lime juice. Blend until smooth and season to taste.
3. To make the salsa, mix the tomato and onion with the beans, olive oil, lime juice, coriander and chilli. Season and set aside.
4. Heat up a griddle pan. Cook the burgers for about five minutes on each side, turning occasionally to chargrill all over.
5. Heat up a frying pan (with no oil) and warm the tortillas through. If using granary rolls, cut them in half.
6. Serve the burgers with some shredded lettuce, a dollop of yoghurt, the guacamole and salsa, wrapped in a tortilla or squashed in a roll.
7. Serve the lime and the jalapeño peppers on the side for extra flavour and heat.
This beetroot chocolate fudge cake will hit you between the eyes and knock you out. The beauty of this recipe is that it is incredibly rich and deep in flavour, yet uses hardly any flour or fat. I promise you that a little will go a long way.
The beetroot is not a touch of madness - it actually provides the gungy texture that makes a great fudge cake, and some natural pink sweetness too.
Serves 16
Ready in 2 1/2 hours
The cake
* 250g good-quality dark chocolate
* 3 medium free-range eggs
* 250g light muscovado sugar
* 1 vanilla pod, cut in half lengthways and seeds scraped out
* 2 tablespoons maple syrup
* 2 tablespoons clear honey
* 40g self-raising flour
* 40g plain flour
* 1/4 teaspoon bicarbonate of soda
* 1/4 teaspoon salt
* 25g cocoa powder
* 50g ground almonds
* 250g raw beetroot, peeled and finely grated
* 100ml strong black coffee
* 30ml sunflower oil
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