CHIVE DIP
serves 6....36cals.....2.1g fat per portion
140g half fat sour cream
150g virtually fat free fromage frays
1tbsp snipped chives
black pepper
grated zest of 1/2 lemon (optional)
1) mix all ingredients together
2) cover and chill until required
PINEAPPLE SALSA
serves 2....46cals....0.2g fat per portion
160g fresh pineapple, roughly cubed
25g mild peppadew peppers
1 sprig lemon thyme
1) put all ingredients in food processor
2) blitz for a few seconds to make chunky salsa
3) chill to needed
HOMEMADE HUMOUS
serves 4....123 cals ....7.3g fat per portion
400g chickpeas,drained
1tbsp tahini paste
juice of 1 lemon
1 garlic clove
1tbsp olive oil
black pepper
1) place all ingredients in food processor and whiz till smooth
2) add a little water if mixture is too stiff
3) chill and serve
RAITA
serves 4....23cals.....0.1g fat per portion
1tbsp chopped fresh mint
150g fat free greek yogurt
150g cucumber
black pepper
1/2tsp toasted cumin seeds (optional)
1) mix mint and yogurt together
2) coursely grate cucumber,place in sieve, press out as much liquid as possible before mixing with yogurt/mint mixture
3) season with black pepper, add cumin seeds
4) chill and serve
SWEETCORN SALSA
serves 4....30cals....0.3g fat per portion
220g sweetcorn
1tbsp grated ginger
50g pepperdew peppers
60g spring onions, sliced
1tbsp fresh coriander, chopped
black pepper
1) drain sweetcorn remove as much liquid as possible
2) place sweetcorn,ginger,peppers,spring onions in blender and lightly blitz so that ingredients are just chopped
3) remove from blender and stir in coriander and black pepper to taste
4) chill and serve
RATATOUILLE
serves 6.....64cals....0.8g fat per portion
680g bottle crushed tomatoes
medium red onion, peeled and sliced
200g courgettes, trimmed and sliced into 1cm pieces
200g aubergine, diced
3 cloves garlic, crushed
200g peppers...any colour(you can use ready sliced frozen)
8-10 basil leaves torn
1tsp dried/fresh oregano
1) pour tomates in large pan,add onion,courgettes,aubergine,garlic (if using fresh pepper add them also)
2)add herbs bring to boil...either cook gently for 45 minutes or place in oven at 180c/160fan/GM4 for about an hour
3) if you are using frozen peppers add halfway through cooking to prevent them becoming soggy
4) when vegetables are tender remove from heat
5) serve warm or at room temperature