BANANA MOUSSE
3 tsp Unflavoured Gelatin
1/4 cup cold Water
1/2 cup boiling Water
1 ripe Banana, diced, divided
50g nonfat dry/powdered milk
Artificial sweetener to equal 2 tsp sugar (optional)
1 tsp Lemon Juice
6 to 7 drops yellow Food Colouring
4 to 6 Ice Cubes
In a blender container sprinkle gelatin over cold water to soften, add boiling water.
Process to dissolve. Add 3/4 of diced banana, milk sweetener if desired,
lemon juice and food colouring. Process until smooth.
Add ice cubes, one at a time, processing after each addition.
Pour into a bowl. Fold in remaining banana.
Evenly divide mousse into 2 dessert glasses.
Serves 2
Source : Weight Watchers - New Colour Program Cookbook
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BLACKBERRY MUFFINS
1 slice Bread, made into crumbs
25g nonfat dry/powdered Milk
1/2 tsp Baking Soda
1 medium Egg, separated
3 tsp Water
1/2 tsp Vanilla Essence
1/2 cup Blackberries
In a bowl combine first three ingredients. Stir in egg yolk, water and
vanilla essence, then add blackberries. Stir to combine.
In a separate bowl beat egg white until stiff but not dry.
Fold egg white into batter and pour into nonstick muffin tins.
Bake at 180°C for 20 minutes.
Source : Weight Watchers - New Colour Program Cookbook
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INSTANT RASPBERRY 'ICE CREAM'
1 cup frozen Raspberries, no sugar added (do not defrost)*
3/4 cup Water
25g nonfat dry/powdered Milk
1/2 tsp liquid Artificial Sweetener
Place all ingredients into a blender container. Process until
thoroughly mixed. Divide evenly into 2 dessert glasses and serve immediately.
* If frozen Raspberries as not available, 1 cup fresh Raspberries may be substituted.
Freeze raspberries, then proceed as directed.
Serves 2
Source : Weight Watchers - New Colour Program Cookbook
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APRICOT FLIP
8 medium Apricots
1/2 cup Water
Artificial Sweetener to taste
1 L Skim Milk
Combine apricots, water and sweetener in a saucepan. Bring to a boil,
cover the pan, reduce heat and simmer until apricots are very tender.
Remove and discard the stones. Pour the apricot mixture and milk into blender container.
Process at high speed until frothy. Divide evenly into 4 glasses and serve immediately.
Serves 4
Source : Weight Watchers - New Colour Program Cookbook
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CINNAMON TOAST
1 slice white bread, lightly toasted
1 tsp Margarine
Artificial Sweetener to equal 2 tsp Sugar
1/4 tsp Cinnamon
dash of Nutmeg (optional)
Spread margarine on toast. In a small cup combine sweetener,
cinnamon and nutmeg if desired.
Sprinkle on toast. Grill for about 30 seconds.
Serves 1
Source : Weight Watchers - New Colour Program Cookbook
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CHOCOLATE DESSERT
6 tsp Cornflour
6 tsp unsweetened Cocoa
1/4 tsp Salt
2 cups Skim Milk, divided
1 ½ tsp liquid Artificial Sweetener
1 tsp Vanilla Essence
1/4 tsp Cinnamon
4 Mint sprigs
In a small bowl combine cornflour, cocoa and salt.
Add about 1/4 cup / 60 ml milk and stir to make a smooth paste.
Scald the remaining milk in the top of a double boiler over boiling water.
Pour a little of the scalded milk into the cornflour mixture and blend until smooth.
Stir mixture into remaining milk and, stirring constantly, cook until thick and smooth.
Cover the double boiler and cook very slowly, stirring occasionally to prevent sticking.
Cool slightly, then add sweetener, vanilla and cinnamon, stirring well.
Divide evenly into 4 dessert dishes and chill before serving.
Decorate with mint sprigs before serving.
Serves 4
Source : Weight Watchers - New Colour Program Cookbook
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CHICKEN-BROCCOLI MORNAY
1 cup cooked Broccoli
60g sliced, cooked Chicken
1/2 cup cooked Cauliflower
1 small Chicken Stock Cube or 1 sachet Instant Chicken Broth and Seasoning mix,
dissolved in 1/2 cup hot Water
1/4 tsp dry Mustard
30g hard Cheese, grated
salt and pepper to taste
dash of Paprika
Place broccoli in a small ovenproof dish. Arrange chicken slices on top.
Put cauliflower, chicken bouillon and mustard into a blender container and process
until smooth. Add cheese, salt and pepper, process to combine.
Pour over chicken and sprinkle with paprika.
Bake at 180°C for 15 minutes.
Serves 1
Source : Weight Watchers - New Colour Program Cookbook
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IRISH STEW
1 small Chicken Stock Cube or 1 sachet Instant Chicken Broth and Seasoning mix
2 cups boiling Water
1 ½ cups Cauliflower
720g cubed, cooked Lamb
240g drained, cooked Parsnips, diced
1/2 cup cooked Carrot chunks
3 tsp dehydrated Onion Flakes
2 tsp dried or chopped fresh Parsley
In a saucepan, dissolve the stock cube in boiling water, add cauliflower and
cook for 4 minutes, or until tender. Add lamb, parsnips, carrots and onion flakes, simmer
for 15 minutes. Sprinkle with parsley.
Serves 4
Source : Weight Watchers - New Colour Program Cookbook
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BLUEBERRY MUFFINS
1 cup Plain Flour
1 cup Wholemeal Flour
1/4 cup White Sugar
2 tsp Baking Powder
1/2 tsp Bicarbonate of Soda
1/2 tsp ground Cinnamon
1/4 tsp ground Mixed Spice
1 Egg White
1 ½ cups Buttermilk
6 tsp Vegetable Oil
1 ¼ cups fresh Blueberries, or thawed frozen Blueberries
Preheat oven to 190°C. Spray a 12 cup muffin pan with vegetable cooking
spray or line with large paper patty case liners.
In a mixing bowl, sift the flours, with sugar, baking powder, bicarbonate
of soda, and spices. Set aside.
In a small bowl, whisk together egg white, buttermilk, and oil.
Add buttermilk mixture to flour mixture, stir until only just combined. Fold in blueberries.
Divide mixture between prepared muffin cups. Bake until the tops are lightly golden,
about 20 minutes. Place pan on a wire cooking rack, cool for 5 minutes.
Loosen muffins with handle of a metal teaspoon and cook on rack.
Makes 12
Source : Quick, Light & Delicious
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GREEK LEMON LAMB CHOPS
8 Lamb Chops, 75g each, trimmed of all fat
4 tsp light Olive Oil
4 tsp Lemon Juice
1 tbs Honey
1 tbs dried Rosemary
1/2 tsp dried Oregano
3 cloves Garlic, crushed
Place lamb chops in a shallow dish. In a small bowl combine
marinade : whisk oil, lemon juice, honey, rosemary, oregano and garlic.
Pour marinade over lamb, cover with plastic wrap and refrigerate
several hours or overnight. Preheat the barbecue.
Place the lamb on the rack and barbecue for 4-5 minutes for
medium rare. Serve immediately.
Serves 4
Source : Fat Fighting Foods - Weight Loss made Easy
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JASMINE RICE
1 tsp Canola Oil
1 1/2 cups Jasmine Rice
3 cups boiling Water
1 Chicken Stock Cube
In a large heavy based saucepan heat oil on medium to high heat.
Add rice and stir constantly for 5 minutes. Dissolve stock cube in
boiling water. Turn heat to low and carefully pour liquid into rice,
stir well. Place tight fitting lid on saucepan and cook for 15 minutes.
Turn off heat and let rest for 5-10 minutes before serving.
Serves 4
Source : Fat Fighting Foods - Weight Loss made Easy
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STRAWBERRY BANANA SMOOTHIE
1 cup fresh Apple or Orange Juice
1 Banana, sliced
1 cup fresh Strawberries
Place juice, banana and strawberries in a blender. Puree until smooth.
Pour into a tall glass and serve immediately.
Serves 1
Source : Fat Fighting Foods - Weight Loss made Easy
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STRAWBERRY MELBA
For a different taste and texture, add fresh orange segments and some
whole raspberries to the strawberries.
450g fresh Strawberries, hulled and quartered if large
225g Raspberries, thawed if frozen
Juice of 1 small Orange
Strawberry leaves, to decorate (optional)
Place the strawberries in a serving bowl or 4 individual bowls, cover and chill until required.
Puree the raspberries and orange juice in a blender or food processor until smooth.
If fresh raspberries are used, it may be necessary to add a little more orange juice or water
to thin the sauce. Sieve to remove seeds, if liked.
Spoon the sauce over the strawberries, decorate with strawberry leaves, if using, and serve.
Serves 4
Source : Eating for a Healthy Heart
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